1. Smoking cessation is possible: 90% of ex-smokers quit without help
2. The urgent desire of the cigarette only lasts a few minutes and is not too difficult to adopt strategies to distract like drinking a glass of water, take a walk, chat with someone, chew some gum or candy without sugar
3. After only 20 minutes from the cessation of smoking will have the first beneficial effects
4. The first 24 hours after cigarettes are the most difficult. The symptoms of abstinence, more intense during the first 4 days, tend to fade from the first week in the first month. Instead, feelings of discomfort (such as fatigue, irritability, difficulty concentrating, increased appetite, etc..) May persist for several months
5. Not all fat when you stop smoking, but the weight gain is moderate (2-3 pounds). If you do not want to risk it, just gradually change their eating habits, reducing the amount of food per meal
6. When you quit smoking is good to drink heavily, increase consumption of fruit and vegetables and move more
7. If you are unable to quit alone is useful to consult the family doctor, pharmacist or specialist services
8. The psychological support of specialized operators, in person and telephone, facilitates the decision to change and helps to strengthen motivation. The group therapy in addition to cognitive and behavioral strategies, the sharing of problems and motivation with other smokers
9. Some medications such as nicotine replacement (NRT), bupropion and Vereniclina help smokers to abstain and to alleviate withdrawal symptoms
10. The impact should not be discouraged. May be useful to recognize and address the critical moments.
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