"Defeat is not the worst of failures. Not trying is the real failure ”. Edward Woodberry.
Do you need a cigarette to take a breather? Do you feel that urge to smoke and can't control it? Does tobacco rule your life? Can't go out without that pack of cigarettes? Have you tried a thousand times to quit smoking with no results? Say enough.
It is time to take control of your life and show who is in control. Tobacco creates the false illusion that you need it to get rid of your problems and have a break, but the truth is that it is false.
Like other substances such as coffee or alcohol, tobacco is just one more tool that we have learned to use as a means of escape from stress and day-to-day problems. It is also very common for him to be present at social events in which during conversations or talks he usually appears imminently.
Smoking is one of the leading causes of respiratory and heart disease, pregnancy problems, cancerous tumors and many other conditions, not only for those who smoke, but also for those who share places with smokers. Smoking is increasingly being banned in the workplace and in other public spaces.
In Spain there are 40,000 deaths a year due to smoking, about 3.5 million worldwide according to WHO data. The 80% of them are from lung cancer, emphysema or bronchitis, while the 17% are caused by cardiac arrest.
Its components are highly toxic and harmful to health. More than 4,000 chemical elements have been identified in tobacco smoke particles, 60 of which are carcinogenic. Among them we can find
Carbon monoxide, ammonia, arsenic, formaldehyde, butane, cyanide, methane, cadmium, nicotine, benzene, radon, tar, etc.
Why do we get addicted to toxicity?
Tobacco can be as addictive as heroin or cocaine, according to a study by the Royal College of Physicians in the UK. Its addictive power is reflected in the number of smokers who want to quit and those who finally do. On the other hand, it highlights the fact that, generally, smokers who have stopped smoking have made several previous attempts.
The most addictive element is nicotine, a stimulant that distributes a neurotransmitter in the brain called dopamine, which generates a feeling of well-being and pleasure in the person. In this way smokers need increasing doses of nicotine to experience the same levels of satisfaction.
These are the devastating effects of tobacco on your body
- Lungs: Tobacco produces a chronic obstruction of the lung, produced by bronchitis and emphysema, creating progressive respiratory distress. This obstruction is produced by the narrowing of the air passages in the lungs and by the destruction of the alveoli.
- Heart. Blood pressure increases, forcing the heart to work harder, thereby increasing the risk of coronary heart disease.
- Cancer: The multiple substances in tobacco are the cause of cancers of the lung, bladder, kidney, larynx, pharynx, esophagus and pancreas.
- Skin: Tends to wrinkle and spots appear in different areas.
- Teeth and nails Teeth: The teeth turn yellow and halitosis problems occur.
- Fertility: The fertility of men and women gradually decreases, especially in the case of men, as risk of impotence may arise.
- Pregnancy and childbirth: The probability of miscarriage increases considerably in smoking women. Also, they can have complications during pregnancy. Children with smoking parents are twice as likely to have severe respiratory infections.
Stop smoking: 8 effective steps to quit smoking
Quitting or quitting smoke-free tobacco is hard, but anyone can do it. Quitting the habit of smoking is a difficult goal for most people to achieve, but it is not impossible, everyone can achieve it with effort and commitment. We give you some very useful tips so that quitting smoking becomes a success.
1. Positive attitude
One of the best ways to quit smoking is to make a list of the benefits of quitting. Write down the reasons that led you to make this decision and read them several times a day. You can put them in a visible place so that you always have them present. Having a positive attitude is essential to achieve success, as it will help you control your thoughts and take actions in accordance with them. Remember to make affirmations and change "I have to" to "I want." For example, instead of "I have to throw away the pack of cigarettes" say "I want to throw away the pack of cigarettes." This way of speaking positively is a very effective tool to achieve your goals.
2. Avoid dangers and temptations
Remove ashtrays, lighters, tobacco packages and everything related to smoking from your usual environment. Certain foods or drinks like alcohol or coffee can weaken your willpower. Try to avoid them or substitute them for other drinks such as soda, water, decaffeinated coffee or juices.
3. Put a date
Decide an exact day in which you say "this is my last cigarette" and commit to comply with it. Quitting smoking suddenly is much more effective than gradually quitting because in this last way it is lengthened in time in a way that is justified the fact of continuing to smoke and therefore is not entirely effective. Many more people have stopped smoking suddenly than making cuts.
4. Occupy the mind
Try to always be busy to avoid the urge to smoke. The afternoon is usually the most dangerous time of the day, since you usually have more free time. Try new things, a new hobby, listen to music, meditate, do yoga, physical exercise, a sport, meet someone, go for a walk, take care of a pet or call someone and tell them how you feel. When we occupy our head with other things, the need to smoke decreases, it may not disappear completely, but we do manage that it is not the only thing on our mind.
5. Control what you eat
In general, most people tend to gain weight when they quit smoking, this is because they calm the feeling of anxiety with food, so it is not beneficial at all. That is why it is important that you control your diet and the food you eat to take care of your health and enjoy the thousands of benefits of having a balanced diet. Changing your routines can help you quit smoking. Eat several small meals instead of three large meals. There are healthy foods that can make you feel well-being like the banana with its tryptophan content produces an increase in serotonin and makes us feel good. Like walnuts, avocado, red fruits, etc.
6. Mens sana in corpore sana
Physical exercise is our greatest ally in this battle against tobacco. Physical activity will not only help you keep busy, but it will also help you relax and feel better. It helps to establish mental well-being, improving the person's thinking and memory, as well as promoting feelings such as optimism. Helps increase self-esteem by increasing general well-being. On a physical level, it improves endurance, increases muscle strength and helps maintain body weight by improving joint flexibility and strengthening bones. It is a good escape tool that can replace smoking. Instead of lighting a cigarette, it is better to go for a run, or with the money you spent on tobacco you can use it to join the gym. The best thing about exercise is that it can be done with other people, so it greatly favors interpersonal relationships and social skills.
7. Get stronger and give yourself rewards
It is important that you value all the effort you make and each step that you take, no matter how tiny it may be, remember that everything is important. Treat yourself, pamper yourself and love yourself very much. Give yourself that dress that you fell in love with in the shop window, that album that you like so much, that massage that you always postpone or plan that trip that you have talked so much about and have not yet carried out. Every boost you give yourself is essential to keep you moving forward and motivating yourself as you walk towards your goal. Congratulate yourself on your commitment and your perseverance, no one is going to love you the way you love yourself.
8. Lean on others
Do not forget that you do not walk alone but that you are surrounded by people who are there to accompany you and support you in this process. Having the support of your family and friends is very important. You can talk and vent when you feel overwhelmed, this will help you free yourself and feel better. Carrying a stone is not the same if more than one is carrying it.