Useful Guide for quit smoking


If you are current smokers, research suggests, no matter how old you are, quitting smoking is very useful. For example, if you quit smoking before the age of 40, then more than 90% excess mortality caused by continued smoking can be avoided . 
If you quit smoking before the age of 30, the benefits are even greater, and 97% of the excess mortality will disappear. However, even if you quit smoking in the near future, you can still have amazing benefits. 
New research shows that smokers over the age of 65 can quit smoking to reduce the risk of heart problems to non-smokers within eight years. 
Six to-do items to replace smoking 
If you want to quit, read the three steps you should take first . However, when you are ready, the following strategies recently released by Time magazine may help you, especially for the early days:

  • Chewing carrots: Healthy snacks can help you defeat the desire for nicotine (and the desire to think about something). Carrots, celery, radishes, bell pepper slices and other fresh vegetables can do this.
  • Distract yourself: Stay with people who support your smoking cessation and who can help you fight against smoking.
  • “Bounce” to smoke addiction: wear a rubber band on your wrist, and play it when the addiction comes up. That pain will distract you and remind you immediately of all the reasons why you should quit.
  • Exercise: Exercise releases natural endorphins, which makes people feel good, relieves stress and anxiety, and helps fight smoking.
  • Bathing: This is also a distracting way to calm down, and it also makes you feel clean and fresh, so you don’t want to smoke.
  • Listen to music: Play your favorite soothing tunes, let you put down your desire for smoke, or play cheerful songs, dance and celebrate yourself as a “smoke-free person”.

Smoking causes a one-fifth mortality rate of 
approximately 44 million American adults (or 19%) to smoke, and one-fifth of the deaths due to smoking each year, combined with more than 440,000 deaths per year. Fortunately, this number is only a little more than half of fifty years ago. 
Although smoking is generally considered to be the main cause of unnatural deaths, the severity of smoking is actually less severe than the excessive intake of sugar and dependence on traditional health care systems to treat health problems. Both of these behaviors are much more deadly than smoking. 
However, the risk of smoking is still very high, and smoking cessation is definitely a better choice. If you decide to quit, I think it’s best to be healthy first, so you don’t get into other habits like finding a substitute for cigarettes, like sugar. However, after quitting smoking, there are some benefits that you will immediately feel, and some benefits will only appear after a few years of quitting:

  • Your heartbeat and blood pressure will drop within 20 minutes after quitting smoking
  • 12 hours after quitting smoking, the level of carbon monoxide in the blood dropped to normal levels
  • Improvement of lung function within three months after quitting smoking
  • Cough and shortness of breath are relieved within nine months after quitting smoking
  • Within one year after quitting smoking, the risk of heart disease declines and the risk of cancer is halved in five years.

Tobacco companies use candy-flavored cigarettes to entice young people. 
Since 2009, most of the flavored cigarettes have been banned, mainly because they have candy or fruit flavors that can entice children. However, the taste cigar is still allowed, and the tobacco industry skillfully makes the shape of the taste cigar so fine that the cigar looks like a cigarette. 
A recent report by the Centers for Disease Control and Prevention (CDC) found that two-fifths of junior and middle-school smokers who smoked smoked small cigars or taste (menthol) cigarettes — about 60% didn’t think about quitting. 
Young people are also turning to e-cigarettes
Although the smoking rate of teenagers has declined since 2011, the use of other tobacco products has increased significantly. Among them, more and more teenagers are using waterpipes and e-cigarettes (electronic cigarettes), probably because they think these products are safer than cigarettes. 
According to the CDC’s 2012 National Youth Tobacco Survey, 2.8% of high school students tried e-cigarettes in 2012, compared with 1.5% in 2011. E-cigarettes are not subject to the US Food and Drug Administration (FDA), and it is legal to sell e-cigarettes to minors throughout the federal government (although some states and cities have banned such sales). 
E-cigarettes may induce young people to try to smoke real cigarettes. In addition, they pose unique risks to themselves (including the risk of exposure to nicotine). When you smoke an e-cigarette, the battery heats the liquid. There are condiments (such as tobacco, menthol, cherry, vanilla or Javagrass), humectants (usually propylene glycol or vegetable glycerin), and sometimes nicotine. 
When you inhale, you get a “dose” of nicotine, but there is no chemical that is usually produced when you burn tobacco. However, the FDA has detected a potentially fatal antifreeze chemical called diethylene glycol in e-cigarettes, in addition to tobacco-specific nitrosamines, which are linked to cancer. 
Studies have also shown that leading e-cigarette manufacturers use aerosols, silicate beads and nanoparticles containing tin, copper, nickel and silver to produce unknown but potentially harmful health results. 
Three steps that must be done before quitting smoking 
Studies have shown that two-thirds to three-quarters of former smokers are unprepared to quit, so if you want to quit, try to suddenly quit. However, I believe that the “trick” is to become healthy first , which will make smoking cessation much easier. 
Exercise is essential in the smoking cessation process, as studies have shown that regular strength training can double the success rate of smoking cessation compared to people who are not exercising. Healthy eating is also a key factor that cannot be ignored. In short, if you want to quit smoking, you can start with the following three basic tips:

  1. Read my comprehensive free nutrition plan to start a regular diet, which will teach you intermittent fasting and other health-keeping tools before you quit smoking, greatly increasing your chances of successful smoking cessation.
  2. Develop a comprehensive exercise program. Exercise is the best partner for fighting disease and quitting smoking. Strength training is important, but remember to work with high-intensity interval training such as peak fitness, core muscle strengthening exercises, aerobics and stretching exercises.
  3. Find a healthy way to vent your emotions. Many people vent their emotions through exercise, meditation or relaxation techniques, and of course these methods are good. In addition, I recommend adding emotional release techniques (EFT), as this can help you clear your body’s emotional disorders (some even if you don’t feel them), restore your balance of body and mind, help you get rid of addiction, and avoid cigarettes. Longing.

If you smoke, I sincerely recommend that you quit. You should also be aware of astaxanthin, which has been shown to help prevent oxidative damage in smokers. For people who are unwilling to quit or can’t stop it, this can at least help reduce the harm caused by smoking.


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