How to Quit Smoking: Benefits and Practical Tips
Becoming a smoker was a process—likely one that started years ago, when you first experimented with cigarettes that probably weren’t even that enjoyable at the beginning. Over time, your body got used to smoking, and you started to crave the feeling you experienced when lighting a cigarette.
Quitting smoking is also a process—one that involves difficult moments and significant changes.
Remember: you are not your cigarettes, and nicotine addiction does not define you.
Let’s look at why quitting smoking is important and how to do it.
Why Quitting Smoking
There are many health benefits, including:
- Improved respiratory function: One month after your last cigarette, your lung tissue begins to heal—a process that can last up to 9 months. By then, your breathing will improve, and shortness of breath and coughing will decrease.
- Improved fertility: Quitting smoking enhances fertility in both men and women and reduces the risk of premature birth and low birth weight.
- Better cardiovascular function: Just 20 minutes after your last cigarette, your heart rate and blood pressure begin to return to normal levels. After 12 hours, carbon monoxide in your blood decreases, and your oxygen levels become almost equal to those of a non-smoker. After 48 hours, nicotine is completely eliminated from your body. Within two weeks, your blood circulation also improves.
- Reduced risk of chronic illnesses (e.g., cardiovascular disease, lung disease, infections, cancers): After one year, your risk of heart attack drops to half that of a smoker. After 15 years, it matches that of someone who never smoked. After 5 years, your risk of stroke is the same as a non-smoker, and the risk of mouth, throat, esophageal, bladder, and cervical cancers also decreases. After 10 years, your risk of lung cancer drops by 50%, and your risk of pancreatic cancer equals that of a non-smoker.
There are also other good reasons to quit smoking:
- Environmental impact: Quitting can reduce the environmental damage caused by tobacco production and cigarette litter.
- Physical appearance: Smoking contributes to wrinkles and premature skin aging. Quitting can rejuvenate your appearance.
- Increased self-confidence: Successfully quitting smoking can boost your self-esteem.
- More energy: Quitting increases your energy levels and improves overall well-being.
- Enhanced taste and smell: These senses gradually recover after quitting.
- Improved fitness: As lung function improves, so does endurance, making workouts more effective and improving your physical condition.
- Reduced stress: While some believe smoking reduces stress, the opposite is true. Quitting can lead to long-term stress reduction and improved mental health.
- Protecting loved ones' health: Quitting protects not only yourself but also your family and friends from the harmful effects of secondhand smoke.
- Saving money: If you smoke a pack a day at €5, that’s €150 a month and €1,800 a year.
How To Quit Smoking
There are many ways to quit smoking. Choose the method that best suits your needs and that you can commit to consistently. Remember: you don’t have to start this journey alone. You can ask for help from trained professionals who can support you with a personalized quit-smoking plan. Here are some initial tips.
Learn to Manage Nicotine Cravings
The temptation will always be there, but you can learn to face it without ever lighting a cigarette. The key is to stay focused and find ways to distract yourself from the urge to smoke.
Recognize the Symptoms of Nicotine Withdrawal
Your body will naturally react to the absence of nicotine, a highly addictive substance. You may experience various withdrawal symptoms—learn to recognize them and use strategies to minimize their impact.
Meet Your Needs Without Smoking
Do you know why you smoke? Understanding the reasons behind it will help you find new activities or coping strategies to avoid smoking.