First of all, we should realize the benefits of quitting smoking: the benefits of quitting smoking to the heart, blood pressure and blood system will only show up in one day. 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 take a shower 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, you can follow the following methods (1) to maintain the "success" of quitting smoking. 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.