August 12, 2017 17:50 | Heart Diseases

Around thirty million Americans have quit smoking, the majority on their own, without help.Many had no time, but still managed to throw.There are no magic secrets that can help anyone quit smoking, but here are three principles that help everyone.

1. It is necessary to decide to quit smoking.Do not give up, if you're not ready for this.Half-hearted attempts are likely to fail.

2. Develop a plan.If you come to a firm decision to quit, it is worth, perhaps, to join any organized group quit smoking.The advantage is that you get the support of the team.Or you can throw and independently, using the method, which we describe below.

3. Create yourself a psychological support.

One way to quit smoking on their own

Many are very helpful regular exercise or anger management course for one or two months, because after that to quit smoking is much easier.When you feel that you are almost ready to quit, select the date, it was up to no less than two weeks;for many, it is the easiest to quit smoking on a Saturd

ay, Sunday or in one of the vacation days.Notify its decision to all his friends.

To show its seriousness, you can even send postcards.Well, if with you quit smoking someone from friends or relatives, and it is possible to enlist the support of a friend of ex-smokers - will be easier to overcome difficult moments.During these two weeks, create a psychological support themselves - strengthen their resolve, gradually abandoning the habits associated with smoking.

logs every smoked cigarette.Wrap a pack of cigarettes a piece of paper and write down at what time the cigarette was smoked.Begin to break their smoking reflexes.For example, a cigarette, you are accustomed to smoke after dinner.Be on the lookout.Think in advance, set aside for half an hour.Instead when a strong desire to smoke while sitting in a comfortable chair, lit a cigarette while standing.Make a plan for what to do after dinner, set aside for half an hour.

Do not buy at once more than one pack of cigarettes.Twice a week I was sort of, go to the less strong.Perhaps it will be easier to reduce nicotine dependence.

Collect all cigarette butts into a large glass jar, so you can see them in all their ugliness.

Proceed with regular physical training, if you have not begun to do.

Learn something to replace smoking.Two or three times a day instead of a cigarette, drink a glass of water, eat a carrot, walk in the fresh air.

evening before the "Day of Liberation from cigarettes" will clear the battlefield: discard any remaining cigarettes, ashtrays clean.

"Day of Liberation from cigarettes"

Try to make the day enjoyable.You can have a picnic near the water or in the woods.where you can not smoke Spend more time.Think carefully about what can be done so as not to get into a stressful situation.

Try not to think about cigarettes, but be prepared for the fact that the weak "withdrawal symptoms" will be felt.In some people, these symptoms are not felt at all, others feel drowsiness (while sleeping), anxiety (in this case, take a walk) or hunger (and hence, eat - especially fruits and vegetables).

when really want to smoke, remind your body that you are now in command of them, but not cigarettes.Note the time - a burning desire to be held in a few minutes.To overcome it, walk briskly, eat something (low-calorie.) - In this case, well to the chewing gum, but you can brush your teeth, take a shower.

Be alert.Beforehand think when you may receive a strong desire to smoke.And take action.For example, make a plan of activities in the afternoon, just to get up from the table and distract yourself.

Kid helps mum to quit

Now in all age groups quit smoking a record number of people - in all but one.This unique group that smokes more than ever, are girls and young women.If the woman continues to smoke even during pregnancy, it can turn into a tragedy.

Infants of smoking mothers suffer from lack of oxygen.And the weight, and the growth they have less than the average in the newborn, but the probability of birth defects have more.Absolutely no smoking women who use birth control pills: smoking several times increases the risk of myocardial infarction and stroke.

plump not necessarily

It is not necessary that, quit smoking, you will start to gain weight.Of the three who quit one - losing weight, one - it retains the same weight and only one of the three - fullness.Even if you're a little bit and get better, you will still be healthier than if it continued to smoke.And then, because you can always lose weight after this habit it will be finished.Even better, quit smoking, watch your weight - eat in moderation and move more.


Everything that you have learned about nutrition and healthy lifestyles, refers to people of all ages.Of course, it is better when healthy habits are formed in childhood.Then we can only prevent the development of atherosclerosis in the beginning, but to old age to maintain health, good looks and strength.

However reconsider your lifestyle is never too late.

development of atherosclerosis can be stopped and in adulthood, even if the person is a child is a way of life in which there is a risk ishemineskoy heart disease.You have the power to prolong life for years and even decades, and that forces you increase, improve overall health and well-being - that's for sure.

Good luck