If you are one of the thousands who quit smoking on Ash Wednesday you may be in need of some support at this stage.But don't give up -- it gets easier.
Is your after-dinner cigarette your favourite? A new American study has revealed that some foods, including meat, make cigarettes more satisfying.
Others, including cheese, fruit and vegetables, make cigarettes taste terrible. So swap your usual steak or burger for a veggie pizza instead.
The same study looked at drinks. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better.
So when you're out, drink more water and juice. Some people find that simply changing their drink (for example, switching from wine to a vodka and tomato juice), affects their need to reach for a cigarette.
Identify your problem times.A craving can last five minutes. Before you give up, make a list of five-minute strategies. For example, you could leave the party for a minute, dance or go to the bar. And think about this: the combination of smoking and drinking heavily raises your risk of mouth cancer by 38 times.
If friends or family members have given up too, lean on each other for support.
A review of scientific studies has proven that exercise (even a five-minute walk or stretch) cuts cravings and may help your brain to produce anti-craving chemicals.
Make non-smoking friends.When at work or out socialising stick with the non-smokers. When you look at the smokers, don't envy them.Think of what they're doing as a bit strange -- standing outside in the cold with passers by staring at them while puffing a small white tube and breathing in smoke.
Keep your hands and mouth busy. Nicotine replacement therapy (NRT) can make you twice as likely to succeed. As well as patches, there are tiny tablets, lozenges, gum and a nasal spray. If you like holding a cigarette, use an inhalator. Try putting your drink in the hand that usually holds a cigarette, or drink from a straw to keep your mouth busy.
Keep reminding yourself why you gave up. Make a list of the reasons and read it when you need support.
Remember, 20 minutes after quitting your blood pressure and pulse return to normal.
After 24 hours your lungs start to clear. After two days your body is nicotine-free and your sense of taste and smell improve. After three days you can breathe more easily, and your energy increases.
After two to 12 weeks, your circulation improves.
After three to nine months coughs, wheezing and breathing improve.
After one year your heart attack risk is half that of a smoker and after 10 years your lung cancer risk is half that of a smoker.
Комментариев нет:
Отправить комментарий