Quitting Smoking – Factors to Consider
Whether you’re thinking about quitting smoking for the first time or you’re trying to stop after a long and successful habit, there are several different factors you should consider. You’ll need to know about cravings, prescription medications, short-term effects, and withdrawal symptoms.
Cravings
During the early days of quitting smoking, you might experience cravings. These cravings are your body’s reaction to the withdrawal symptoms caused by nicotine. It can be hard to fight them, but there are things you can do to keep them at bay.
First, try to avoid cigarettes during the morning. Your body will be more stable when you don’t have a cigarette to fight off. Second, make sure you change your surroundings.
Also, take a deep breath. Count to five while breathing in and out. This will help your body to get rid of the toxins from smoking.
In addition, you should try to stay active. Exercise is a great way to combat stress and reduce your cravings. It will also improve the health of your smoking-damaged lungs.
You should also try to get enough sleep. This will improve your mood and give your body a chance to rejuvenate.
Try to eat healthy, nutritious foods. You should cut back on high-fat and processed foods. You should also try to avoid alcohol.
You should also try to do something interesting each day. It can be as simple as doing a crossword puzzle or playing a game on your phone. You can even ask for a shoulder massage if you have time.
Another thing to do is to find something to replace the cigarette. You can chew gum or hard candy. Or you can try a new drink. The American Heart Association recommends that you choose something a little bit different than what you’ve been drinking.
If you’re having trouble with your cravings, you may want to consider a quit-smoking medicine. Some people use stop-smoking pills, nicotine replacement therapy, or both. You can also try natural remedies.
While you’re experimenting with different methods of quitting smoking, you might also consider trying meditation. This will help you to get your mind off of your cigarette and onto other things. It will also help you to feel more confident without a cigarette.
While you’re at it, you might want to try the THRIVE lozenges. These chewable gums contain ingredients that help you to resist your urge to smoke.
Withdrawal symptoms
During nicotine withdrawal, you will experience a number of symptoms. These include physical, psychological, and emotional changes. Some of these are more common than others. The good news is that these symptoms will eventually go away. The worst of the symptoms will probably occur during the first week, though they will disappear over time.
While these symptoms are not medically diagnosed, they are often referred to as “smoker’s flu”. They are a natural side effect of quitting. They will start to fade after two weeks and may not even be noticeable for another week.
The best way to fight off these effects is to prepare yourself. You can do this by getting plenty of sleep, drinking water, and taking a warm bath. You might also want to avoid caffeine and spicy foods.
When you quit smoking, your heart rate will slow down. This is the body’s way of trying to restore circulation. This can result in a shaky or light-headed feeling. Your blood pressure will also return to normal in about 20 minutes. This is a good sign that your lungs are recovering.
You might also start to crave carbohydrate-rich food. The average person who has quit smoking will gain about five kilograms of weight. You might also see a drop in blood sugar levels.
A lot of these effects are related to how your brain works. It takes three days for your body to rid itself of nicotine. Your brain produces dopamine, a chemical that makes you feel good. It takes about twenty minutes for your body to produce enough dopamine on its own.
While you’re going through nicotine withdrawal, you might feel strangely shaky or light-headed. This is due to muscle tensions that are associated with the withdrawal process.
In addition to the physical side effects, you might find that your mood swings and memory lapses are more common. This is because of the chemicals in cigarettes. You will also have a harder time concentrating. You might also be irritable and bored.
You might also have problems with your nose. This is because the nicotine in your system obstructs the flow of oxygen and nutrients. After a few days, the nasal passages will return to their normal size.
Short-term effects
During the first few days of quitting smoking, many people experience mental fog, anxiety, and depression. Generally, these symptoms will disappear in a few weeks. However, they may continue for a few more weeks if you don’t have enough sleep. If you’re experiencing any of these symptoms, you should talk to your doctor or mental health professional.
In the first two weeks, your heart rate will slow down. It will also feel more stable. This is a result of the changes in blood pressure that occurs when you stop smoking. The risk of a heart attack is lower after you quit. You will also have a lower chance of stroke.
Your body may also start to crave food. This is not a sign of addiction, but a reaction to nicotine withdrawal. It is normal to feel hungrier than usual, and this will eventually settle. If you find yourself feeling hungry, try to eat a small, healthy snack instead of a heavy meal before bed.
Your sense of taste will also improve. The nerve endings in your mouth and nose are damaged by smoking. After 48 hours of not smoking, these nerves will re-grow. This will increase your ability to detect the scents in foods.
The muscles in your neck and shoulders are often very tight. This may cause you to feel achy. To help relieve the discomfort, you can practice deep breathing. You can do this by counting to five, then inhaling and exhaling.
In the early days, you may notice that your taste buds are a little dull. It’s common for smokers to experience a loss of interest in sweets and other carbohydrates. This is normal, and you should remind yourself that it will pass with time.
You may also feel restless and irritable. These are signs that your stress levels are rising. You should find ways to reduce your stress, such as a hobby, exercise, journaling, or talking with a friend.
Quitting smoking is one of the best things you can do for your health. It can help you fight illnesses, prevent heart disease, and even reduce your risk of getting cancer. It can save you thousands of dollars each year.
Prescription medications
Using prescription medications to quit smoking can be effective, but they come with some serious side effects. It’s important to talk to your doctor about how to safely use the medications, so you can avoid any adverse reactions.
There are three types of drugs that are typically used to help people quit smoking. These include naltrexone, bupropion, and varenicline. Each drug works differently, so you may need to try them all before finding the right one for you.
Naltrexone is a type of opioid that helps to reduce nicotine cravings. It is a prescription drug that’s usually taken for 12 weeks. It’s used along with nicotine replacement therapy. It’s also available in patches, gum, and lozenges.
Bupropion is a long-acting antidepressant that can help to reduce your cravings. It also can help to control the symptoms of withdrawal. However, it’s not recommended for certain medical conditions. If you notice any of the more severe side effects, such as suicidal thoughts or panic attacks, it’s important to contact your doctor immediately.
Varenicline is a pill that helps to combat the symptoms of withdrawal. It’s usually taken once a day with a full glass of water. You’ll start with a low dose and increase it gradually over eight days.
Nicotine replacement products are a great option for smokers looking to quit. They’re available over the counter at local pharmacies. They come in lozenges, patches, and sprays.
A quitting smoking journal is a good way to keep track of your feelings and cravings. It includes columns for your thoughts and feelings. It’s important to note that depression is a common side effect of quitting smoking, and it can last for weeks or even months.
You can sign up for the Freedom From Smoking program at the Centers for Disease Control. It’s a free program that offers support and resources from other smokers. It also has a Facebook page with tips and advice from former smokers. You can also sign up for texts and helpful texts from the program.
If you’re still having problems quitting, you can try natural healing methods. You can also find natural products, such as herbs and vitamins, that may help.
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