Just one day after quitting smoking, the benefits of quitting smoking to the heart, blood pressure and blood system will appear. After quitting smoking 1 year, the excess risk of coronary heart disease is reduced by half compared with that of continuous smokers.

After quitting smoking for 5 years-15 years, the risk of stroke dropped to the level of never smokers.

After quitting smoking 10 years, the risk of lung cancer is reduced by half compared with those who continue to smoke. The risk of oral cancer, laryngeal cancer, esophageal cancer, bladder cancer, renal cancer and pancreatic cancer is reduced, and the risk of gastric ulcer is reduced.

After quitting smoking 15 years, the risk of coronary heart disease is similar to that of never smokers. The overall risk of death has returned to the level of never-smokers. Therefore, it is never too late to quit smoking, and it is best to quit smoking before your health is seriously damaged.

How to quit smoking (1);

1. Quit smoking From now on, the method of completely quitting smoking or gradually reducing the number of smoking will generally be successful in 3 ~ 4 months.

2. Throw away all cigarettes, lighters, matches and ashtrays.

3. Avoid places or activities where you are used to smoking.

Drink water, eat fruit or take a walk after meals to get rid of the idea of smoking a cigarette after meals.

When the addiction comes, you should take a deep breath immediately, or chew sugar-free gum, and avoid replacing cigarettes with snacks, otherwise your blood sugar will rise and your body will be overweight.

6. Resolutely refuse the temptation of cigarettes and always remind yourself that another cigarette is enough to make the plan to quit smoking go up in smoke.

How to spend the first 5 days of quitting smoking? Provide the following seven ways to quit smoking (2):

(l) Drink 6-8 glasses of water between meals to promote nicotine excretion.

(2) Take a warm bath every day. If you can't help smoking, you can drench yourself immediately.

(3) Quit smoking for five days, have a full rest and live a regular life.

(4) Take an outdoor walk after dinner and take a deep breath 15-30 minutes.

(5) Drink milk, fresh fruit juice and cereal drinks instead of stimulating drinks.

(6) Try to avoid eating poultry food, fried food, candy and dessert.

(7) you can eat a variety of vitamin B groups, which can calm your nerves and eliminate nicotine.

The doctor pointed out that after the first five days, the following methods can be used to maintain the "success" of quitting smoking.

(1) Brush your teeth or rinse your mouth after meals, wear clean clothes and don't smoke.

(2) Replace the habit of smoking with a pen or pencil.

(3) Stay in the library or other places where smoking is not allowed most of the time.

(4) Avoid going to bars and attending banquets, and avoid being with heavy smokers.

(5) Buy yourself a gift with the money saved by not smoking.

(6) Prepare to quit the habit of wanting to smoke within 2-3 weeks.

It is no problem to quit smoking by combining the two. Perseverance is very important, hehe.

There is also a smoking cessation clinic with limited coverage. Please have a look at the introduction:

Smokers have to go through several stages to quit smoking: before considering it, consider quitting smoking, prepare to quit smoking, take action to quit smoking, keep quitting smoking or relapse. Many people may repeat the above process before quitting smoking completely, but some people report that they find it easier to quit smoking than they thought. Different stages need different suggestions and treatment methods.

At present, there are some ways to help quit smoking. Social support provided by doctors; Skills training; Nicotine replacement therapy using nicotine patch and nicotine gum, as well as drug therapy, are all effective smoking cessation treatments. If these methods are used together, the effect will be more obvious.

Most smokers rely on tobacco. When they try to quit smoking, they will have strong withdrawal symptoms such as addiction, irritability, inattention and irritability. Nicotine replacement therapy is an economical and effective treatment method, which can more than double the smoking cessation rate by reducing smoking addiction. Its effect has been confirmed by short-term intervention, sales as over-the-counter drugs and smoking cessation clinics. Nicotine replacement therapy, as an effective public health measure to help quit smoking, should be paid enough attention to to promote most smokers to quit smoking.

Quitting smoking is the only and most effective health decision for middle-aged and elderly people in China to improve their health.

For love, for family, for the health of yourself and others, be strong-willed and overcome all difficulties. Persistence is victory, hehe.

Good luck in quitting smoking.

Smoking cessation method

It is very difficult for people who are addicted to smoking to give up smoking. When a smoker is determined to give up smoking, he must think carefully and never give up smoking without adequate psychological preparation. Otherwise, strong physiological reaction and psychological dependence will make you unbearable. After a period of pain and hesitation, you may smoke again and come to the conclusion that "I will never give up smoking". This is also the reason why some people have failed to quit smoking many times. We should fully estimate the difficulty of quitting smoking, make corresponding preparations, hone our willpower by quitting smoking, and make quitting smoking a reality.

Choose the right target

Because smoking has become a habit and hobby, it is unwise for quitters to quit smoking completely from the beginning. In that case, strong physiological reaction and psychological dependence will make you anxious and extremely painful. Once the desire to smoke overcomes the determination to quit smoking, quitting smoking will not succeed. Choosing the right goal of quitting smoking and adopting the method of quitting smoking step by step will greatly alleviate the pain caused by quitting smoking. The first step is to turn unconscious smoking into conscious smoking, because you smoke unconsciously, which is a habitual action, and the number of cigarettes cannot be controlled. You should know every cigarette you smoke, plan the number of cigarettes per day, the time and place of smoking, so that your number of cigarettes will be controlled. The second step is to make a feasible smoking cessation plan for yourself, such as reducing one every day or one every two days. During quitting smoking, do more cultural and sports activities, such as watching a movie and playing basketball with friends, to alleviate the anxiety and anxiety caused by quitting smoking. However, it must be noted that once a plan is made, it must be resolutely implemented. Change the smoking environment Quitters should reflect on their easy smoking environment, so try to avoid this environment. If a person smokes easily when he is alone, then he should try to avoid being alone and spend more time with friends and family. If it is easy to smoke when chatting with friends, then bring less cigarettes or some melon seeds candy when chatting, and don't smoke. And try to chat with friends who don't smoke. Smoking is greatly influenced by the environment, so quitting smoking must first control the environment. The family is supervised by the wife and children; For strangers, they say no smoking; For familiar friends, they said they had given up smoking. As long as it is sincere, it will support it. Nowadays, there are more and more places where smoking is forbidden, which is a good thing. A clear ban on smoking inhibits the motivation of smoking from the outside. The more places like this, the less smoking behavior.

Rapid smoking method

Fast smoking is an effective way to quit smoking. It aims to quit smoking by making smokers feel disgusted with smoking itself. The method is to let smokers take a deep breath into their lungs at the rate of one bite per second. Because nicotine is inhaled in a large amount in a short time, smokers have strong physiological reactions, such as dizziness, nausea and tachycardia. At this time, smoking behavior has become the source of pain and negative stimulation. The parties seriously experience this bad feeling, and then go to the fresh air environment to experience the freshness and comfort of a smoke-free environment. Then go back indoors and smoke quickly until you don't want to smoke. Smoking at such a high speed and intensity makes smokers hate cigarettes. When they saw cigarettes, they felt sick and didn't even have the courage to take a look. It is generally believed that this method can achieve the goal of completely quitting smoking as long as it is carried out two or three times in a row. One thing needs to be noted: inhaling nicotine in a large amount in a short time will cause temporary harm to the body, which is not important for healthy people, but it is very dangerous for smokers with the following diseases, so this method cannot be adopted. These diseases are: heart disease, hypertension, bronchitis, emphysema and so on. There is a data in the United States. None of the 35,000 people who participated in the rapid smoking method had obvious side effects, and the success rate of this method was very high, and the number of people who smoked again after quitting smoking was also very low.

Smoking control law

(l) cigarette control. Plan the number of days to smoke a pack of cigarettes. There are rules for smoking a few cigarettes a day, and it is not allowed to violate them for any reason. At home, cigarettes are locked in drawers and keys are kept by family members. (2) Time control. When to smoke every day, there must be rules, such as 2 cigarettes in the morning and 1 cigarette after meals. (3) Position control. Some places prohibit smokers from smoking, such as not smoking in front of children, not smoking in the living room and bedroom. If you want to smoke, you have to smoke on the balcony and in the toilet. This will gradually reduce the number of smoking, and finally achieve the goal of quitting smoking.

■ Ways to help your family stop drinking.