Quit using snuff is possible, but it is not enough awareness on the harmful consequences of smoking, but also be willing to undertake change and to base efforts on five concrete steps to help themselves.Get to know them and follow them to say goodbye to cigarettes forever.
Smoking is one of the health problems that generate more deaths in the world, as it relates directly or indirectly with serious ailments of the circulatory and respiratory systems, such as bronchitis (inflammation of the bronchi, which are part of the internal structure of the lungs), emphysema (damage to the sacs where the air contains, which makes breathing difficult), cancer (growth of abnormal cells that form tumors) in the throat, lungs and trachea, high blood pressure (hypertension), high cholesterol (hypercholesterolemia) and infarction (tissue death from lack of blood supply) in heart and brain.
Fortunately, it is increasingly common to find that many people are interested in how to do to reduce cigarette consumption. This has been facilitated to a greater or lesser extent, pressure from nonsmokers, enacting anti-smoking laws and the dissemination of scientific information on the subject, but above all has been very important awareness that smoking is not is a simple habit or custom, but an addiction that can be eradicated when we recognize its existence and the decision to undertake changes to their advantage.
Indeed, statistics indicate that the overwhelming majority of people who have stopped smoking cigarettes they succeed when they are fully convinced to do and do it by themselves.This is no accident, as researchers have found that nicotine, one of the substances contained in the snuff, is capable of creating dependence on a par with cocaine or heroin, so that only a firm and final decision can overcome such addiction.
If you want imposed on smoking should be frank and say that achieving this objective may require several months or even years, but it is our desire to clarify that multiple studies have shown that this work will be easier if you base your efforts on a number of measures that will help meet the goal it has set.
Reasons and Codes
Some do so to have better quality of life and reduce the risk of cancer or heart attacks in heart and brain, others make this decision by the proximity of family or work colleagues who need clean air to reduce their health problems or shorten recovery time of an ailment.
Also, some women think of quit smoking during pregnancy and lactation to protect your health and the baby, while not a few parents want their children to prevent diseases caused by smoke, or to prevent children and young people take them as model and are curious to get started in this habit.
Any of these arguments is valid, and you may identify with one or more of them, but we must clarify that several studies have revealed that good intentions are not mere words that the wind is necessary to cover five aspects that we share with you:
1.Prepare. In addition to taking the first step, which is to recognize that there is some degree of addiction to cigarettes, this item includes the following measures:
Set a date to quit and not amend it.It may be within 2 or 3 weeks to muster the courage.
Change the environment and remove ashtrays, lighters, cigarettes and packs at home, car and workplace, it is convenient to get rid of promotional items such as posters, caps, shirts or other returns sent to the action of smoking.
Do not let someone do it at home, work area or classroom.
If you have tried quitting before, remember that worked well and what not, and make a list. Think about your comments and think about how to improve their strategies.
At bedtime, just before sleep, repeat that has made the decision to quit, and that this is for their sake. It is important to repeat this little routine throughout the duration of treatment.
First of all, once you get the date set to begin their efforts, do not try smoking even a puff.
2.Seek support. Has been shown to overcome the addiction to nicotine is most successful when it has the help and encouragement from significant others. For this we recommend:
Inform family, friends and colleagues of his intentions, specifically requesting their support. It is also recommended to ask them not to smoke around or leave cigarettes out of sight.
Talk to your family doctor or a psychologist to provide counseling and advice if required.
If you know of staff advisory groups, by phone or email, employees of hospitals, public or private, resort to them without hesitation.
If you know someone who has stopped smoking for good, to exchange views with him.
3. Start new behaviors. Everything usually associated with cigarette smoking with certain activities (holding a conversation, make dinner after eating), places (park, street or room) and emotions (anxiety, nervousness, or joy), creating “mental programming” that be modified. To this end it is recommended:
Entertained when you feel like smoking, try talking to someone, go for a walk or dealing with a task (a lot of people get result breathe deeply, relax, drink water or chew gum).
Making basic changes in routine, such as modifying the route to reach the workplace or home, herbal tea instead of coffee or breakfast and lunch in different places. You can also change the places where he conducts group meetings. This is important to take a hot bath, exercise, read a book or make use of relaxation methods.
Plan every day carrying out an activity you enjoy or have abandoned the routine.
A diet rich in juice, fruit, vegetables and whole grains, do not use food as a control measure in times of anxiety, which can increase their body weight.
4. Use deshabituantes correctly. There are medicines that help reduce the urge to smoke, providing small doses of nicotine so it does not manifest symptoms of withdrawal (nervousness, sweating, mood or despair). Most employees in Mexico are:
Nicotine gum. Chewed gently at intervals, and should be kept in the mouth for 30 minutes. It is estimated that their use should last from 1 to 3 months, since longer periods only help strengthen the addiction to the substance.
Inhaler. It consists of a mouthpiece and cartridge containing nicotine, which is released in small doses. May substantially reduce the consumption of snuff, as it replicates certain aspects of smoking, despite which only advisable to use a maximum of three months.
Patches. They are placed on the skin so the body receives nicotine in small doses and thus reduce the urge to smoke up to 24 hours. The duration of treatment should be determined by the physician, and may be suspended if it generates headache, dizziness and nausea.
It is estimated that the proper use of these products doubles the chance of quitting and quitting for good. However, it is important that people under 18 who smoke less than 10 cigarettes per day or who suffer from cardiovascular disease and pregnant or nursing, seek medical advice if they think hiring them.
5. Preparing for relapse. Be realistic and take into account that most patients relapse sometime in the habit, especially during the first three months of treatment. It is therefore important not to get discouraged if this happens and you see your specialist or support group to express their concerns and establish a new strategy to stop smoking.