Stop smoking: 10 other Tips to Quit.

In our latest article on smoking, we shared 10 tips for quitting smoking. Well that's not all - here are 10 more tips to help you overcome this habit that hurts your health.

Repeat, Fail, Repeat Fail .... Succeed!

1- Prepare a list of things to do when the urge to smoke strikes you:

Some suggestions include: taking a walk, drinking a glass of water, kissing your partner or child, throwing the ball to the dog, washing the car, cleaning a closet, having sex, chewing gum, washing your face, brushing your teeth, taking a nap, taking a cup of coffee or tea, taking a deep breath, lighting a candle. When you feel like smoking, check this list and quickly find something else to do.

2- Instead of taking a cigarette break at work, play a game on your phone, or go for a walk:

It takes about the same amount of time and is much more fun (although, like smoking, it could be addictive). If your employer prohibits this type of play, find another 5-minute hobby: a phone call, a walk or eating fruit outside (but not where smokers gather).

3- Make an appointment with an acupuncturist:

Ear acupuncture could slow down cravings for cigarettes with some success. That's what Ather Ali, N.D., a graduate naturopath who is completing postdoctoral research at the Yale-Griffin Prevention Research Center in Derby, Connecticut, under a fellowship offered by the National Institutes of Health, says.

4- Stop by the health food store to buy an extract of Avena sativa (oats):

One study found that taking 1ml of Avena sativa four times a day significantly reduces the number of cigarettes smoked by smokers.

5- Take a cup of herbal tea every time you would usually take out a cigarette:

This can be at lunch, mid-morning or after meals. Brewing the infusion and enjoying it slowly while it cools will relieve your stress as a puff of nicotine would.

6- Change your smoking habit to a nut habit:

Eat 4 nuts to peel for each cigarette you want to smoke. This way, you use your hands and mouth, getting the same physical and oral sensations you would have to smoke. Or carry cinnamon toothpicks with you. Suck one every time you feel like smoking.

7- Think about improving your appearance:

Tobacco damages your appearance. It causes the formation of wrinkles and spots, sags the skin and ages several years.  "Every time you inhale the smoke from a cigarette, 4000 harmful substances enter your lungs," says Dr. Peter Selby, Clinical Director of Addiction Programs at Toronto's Centre for Addiction and Mental Health. "You accelerate the aging of your body, your face, your teeth and your skin." The harmful effects of smoking on facial wrinkles, skin health and elasticity have been known for over 30 years. But researchers now have a better understanding of how the toxic chemicals in tobacco produce, at multiple levels, what is known as the "smoker's face". The message is clear enough: to have beautiful skin and live longer, do not smoke.

8- Display the following list in a busy area of your home:

Every time you're tempted to light one, take a look at what smoking can do to your health:

• Increases the risk of lung, bladder, pancreatic, oral, esophageal and other cancers, including leukemia;
• Reduces fertility;
• Contributes to bone thinning;
• Affects mental abilities and memory;
• Reduces folacin levels. Insufficient folacin levels increase risk of heart disease, depression and Alzheimer's disease;
• Increases the probability of impotence;
• Disturbs smell and taste;
• Causes premature or low birth weight babies;
• Increases the risk of depression in adolescents;
• Increases risk of heart disease, stroke, high blood pressure;
• Increases the risk of diabetes tenfold;
• Increases your child's risk of obesity and diabetes later in life if you smoked during pregnancy;
• As soon as you quit smoking, you improve your health; your body reacts positively. If you can focus on its benefits, you will be able to successfully crush.

9- Wait ten minutes:

When you feel the urgency to light a cigarette (and are about to), look at your watch and wait ten minutes. During this time, take deep, deep breaths, as if you were inhaling the smoke from a cigarette. Deep breathing will fill your lungs with fresh, smoke-free air and create a relaxed state. The urgent need to smoke will pass before the end of the ten minutes and you will then be better able to overcome the craving state.

10- If you relapse, just start over:

You didn't fail. Some people have to try up to 8 times before they succeed. Be indulgent towards yourself and above all, don't give up!

For us, the last advice is the best, no one can succeed the first time and it is only with repetition and patience that we can succeed, good luck!

Summary:

How to quit smoking ? 10 tips !

For more tips check this article ...

Stop Smoking: Top 10 Tips

In short, all the news about tobacco is bad, except one: you can stop the damage. No matter how long you have smoked, the risk of heart attack begins to decrease as soon as you stop smoking.  In eight hours, your toxic carbon monoxide levels return to normal. In one day, your risk of heart attack begins to decrease.

During your first year without tobacco, your circulation will improve, your senses of taste and smell will be more acute, you will have fewer lung infections and sinus congestion, and you will cough less. After one year, your risk of heart disease will be reduced by half. The benefits to your health add up every year.

Stop it now !

The best tips and tricks to stop smoking

You smoke and have decided that the time has finally come to quit smoking? You may even need to work with your doctor or a specialist. Also follow these tips and tricks to help you quit smoking.

1. Choose a day to quit smoking:

Giving up smoking requires mental and physical preparation. Choose a "quit date" in the next month and circle it on your calendar. From then until then, prepare yourself for a healthier, tobacco-free life. It's an exciting time, so be enthusiastic. This is your chance to live your life healthier. Stock up on healthy, fat-free chews and snacks, such as sugar-free gum, baby carrots, pumpkin and sunflower seeds, and fresh fruit.

The day before the date chosen, throw away all your cigarettes and get rid of ashtrays, matches, lighters and other items related to your addiction. Remember that you are now a non-smoker; you will no longer need them.

2. Tell your loved ones:

Tell your friends, family and co-workers when you plan to quit. Do not be embarrassed, even if you have already made this announcement before. Remind them that it often takes several attempts to quit for good and ask them to help you make it your last attempt.

3. Try nicotine substitutes (nicotine substitutes):

Patches, chewing gums, lozenges, inhalers, nasal sprays, nicotine tablets and other nicotine substitutes help make the early days without cigarettes easier. Some are over the counter, others by prescription. They release nicotine very slowly into the bloodstream, relieving withdrawal symptoms without providing other toxic substances present in cigarette smoke. According to experts, if you still have an uncontrollable need to smoke, you will increase your chances of success by combining a patch with a fast-acting product such as gum, lozenge, spray or inhaler.

According to study results, the patch increases the success rate by 7%, the chewing gum by 8% and the nasal spray by 12 to 16%. However, be sure to take adequate doses. For example, if you smoked more than 10 cigarettes a day, choose a high-dose patch (usually 21 mg). If you used to smoke half an hour or less after getting up, start the day with a 4 mg tablet rather than a 2 mg tablet.

4. Don't be afraid to seek help:

It is also clear that your chances of success increase if you involve your doctor. Take the initiative. Your GP can give you specific advice and guidance. You will be more successful if this initiative comes from you.

Before you quit for good, you can likewise make a meeting with a conduct specialist or smoking suspension bolster gather for your first week without tobacco. Analysts at Oxford University broke down the consequences of 55 considers on smoking discontinuance and found that individuals who were getting help or joining a gathering multiplied their odds of achievement contrasted with the individuals who were attempting to stop alone.

5. Some medications can help you quit smoking:

There are two prescription medications to help you quit smoking: bupropion (Zyban) and varenicline (Champix). They don't cause addiction and, although doctors can't explain the mechanism, they act by reducing the need for tobacco, increasing your chances of success. Varenicline should be taken for at least 12 weeks; nausea is the most common side effect (pregnant women cannot take varenicline, but may use nicotine replacement medications). Bupropion should be taken for at least seven weeks; headache is the most common side effect. It is not recommended for anyone who has had an epileptic seizure or is at risk of having one. Before prescribing any of these medications, your doctor will ask about your medical history and the list of medications you regularly take.

6. Avoid triggers that make you want to smoke:

First identify what makes you smoke (coffee and alcohol are common triggers). Then do your best to avoid situations where you would have automatically lit a cigarette while you were smoking. Avoiding alcohol and replacing it with mineral water or fruit juice can help during that initial two to three month period when you are most vulnerable. Later, you can enjoy a drink with more confidence, but remember that alcohol always reduces inhibitions. You must therefore remain vigilant.

7. Put all the money you save by not buying cigarettes in a large glass jar:

You can really see how much you would have spent. Dedicate that money to something you've always wanted to do, but never thought you could afford, whether it's a cruise to Alaska or a first-class ticket to visit a former college friend.

8. Exercise can help you quit smoking:

Physical activity will help you quit more easily. You will eliminate stress hormones, which will reduce the need to smoke, and you will produce "happiness hormones", which will reduce the feeling of withdrawal.

Some studies show that those who exercise regularly are twice as likely to quit smoking. In addition, it limits the possible weight gain of 2 to 4 kg (5-10 lbs) that may accompany smoking cessation.

9. Fill your plate with fruits, vegetables and whole grains:

These natural foods contain many cell-protecting antioxidants that protect against heart disease, stroke and many forms of cancer. 

New research indicates that they can even motivate you. A study conducted in a University of Buffalo found that smokers who consumed the most of these foods were 3 times more likely not to have smoked in the past 30 days than those who consumed less. Researchers don't know exactly why, but they believe that fruits and vegetables can make cigarettes taste bad, making them even less attractive. Bonus: you get a vitamin and cholesterol-lowering fibre supplement.

10. Avoid bad influences:

It is more difficult to quit smoking when you are surrounded by smokers, since temptation is omnipresent. Also, breathing smoky air is bad for the heart. Explain the situation to your family and ask them not to smoke with you.

Please don't ask me again why you should quit, but if you insist ....

Smoking is particularly bad for the heart. Smokers are 70% more likely to die from heart disease than non-smokers. According to the results of a Finnish study of 4,047 men and women, a smoker under 40 is five times more likely to suffer a heart attack than a non-smoker of the same age.

Smoking causes an increase in heart rate and blood pressure, an increase in blood clotting factors and harmful triglycerides, and a significant decrease in HDL ("good" cholesterol) levels, in addition to damaging blood vessel walls. Tobacco also plays a role in vascular diseases such as stroke and impotence, as well as lung diseases such as chronic bronchitis and emphysema.

Enough ?

Here is a little Summary about this 10 tips:

10 Tips to quit smoking.

Here is 10 other tips that can help you, check this.

8 Tips to Boost Your Energy With Healthy Diet.

 Eat Healthy for more Energy: 

The reliable guidance for stimulating eating likewise applies to keeping your vitality level high: eat an adjusted eating regimen that incorporates an assortment of foul sugars, proteins, and fats, with an accentuation on vegetables, entire grains, and solid oils. Taking a day by day multivitamin will guarantee that you get the vitamins and minerals you require, yet taking additional measures of individual supplements won't give you more vitality. Moreover, eating certain kinds of nourishments specifically sums can help avoid weakness.

Love yourself, prove it and eat healthy !

 Don't Forget: 

Be that as it may, regardless of whether you expect to "eat healthy," knowing precisely what that implies can be testing. "Following a solid eating regimen incorporates picking a lot of lean meats, eggs, vegetables, organic product, entire grain and dairy items," says Debra Nessel, an enrolled dietitian with Torrance Memorial Medical Center in Torrance, California. 

Eating admirably likewise implies forgetting or just once in a while expending sustenances that are high in included sugar, immersed fat and sodium. That incorporates most fast food, non-light soft drinks, prepared tidbits like chips and wafers, and anything with a greater number of milligrams of sodium than there are calories in a serving.