From time to time, long discussions about the cigarette dependence gain space in virtual environments. Recently, the singer Fiuk 33, thanked the support he received from his followers after announcing a new attempt to quit smoking . Check it out below seven tips to achieve the same objective.
Fiuk announced that he sought medical help to give up smoking. But Fábio Júnior’s son is far from being the only one facing the problem. According to data from Progress Hub, released by Agência Brasil in 2023, 12.6% of Brazil’s adult population smokes — just 7 percentage points less than the global average.
THE nicotine a chemical substance present in tobacco, and mainly responsible for addiction, can cause various health problems, including diabetes, hypertension, stroke, heart attacks, respiratory diseases, cancer, tuberculosis, impotence and infertility.
According to the José Alencar Gomes da Silva National Cancer Institute (INCA)when inhaled through cigarette smoke, the component reaches the brain in a short period — approximately ten seconds.
Upon action, some neurotransmitters, responsible for the sensation of pleasure, are released. However, as it is a psychoactive element, it generates changes in the central nervous system, modifying the smoker’s emotional and behavioral state.
7 tips to get rid of cigarette addiction
In practice, saying goodbye to chemical dependency is much more difficult than you might imagine.
Going beyond the intense desire to change quality of life and improve health, there are specialized medical recommendations for treatment against smoking. The first step, according to Ministry of Healthis to choose an effective method, they are:
1 – Immediate Stop
You must set a date and, from that day on, you will no longer smoke any cigarettes.
2 – Gradual stop
The indication follows two methods. The first is by reducing the number of cigarettes, that is, a smoker of 30 cigarettes a day, on the first day, smokes the usual 30 cigarettes. In the second, 25, in the third, 20, in the fourth, 15, in the fifth, ten, and in the sixth, five. The seventh day will be the date to stop smoking, thus marking the first day without any cigarettes.
3 – Delaying the time for your first cigarette
On the first day, you start smoking at 9 am, on the second, at 11 am, on the third, at 1 pm, on the fourth, at 3 pm, on the sixth, at 7 pm, and, on the seventh day, just like the gradual stop, you stop smoking .
4 – Relaxation exercises
A resource to relax and not fall into traps during the process, it can be done by taking a deep breath, pulling the air through the nose and keeping the count to six. Then, let the air slowly exit through your mouth, completely emptying your lungs.
5 – Suck ice, brush your teeth, drink cold water
The urge to smoke doesn’t last more than a few minutes. When the desire arises, you can remedy the desire by sucking on ice, brushing your teeth all the time, drinking cold water or eating fruit.
6 – Handle objects
It is also important to have some occupation when you feel the urge to smoke. To do this, scribble on paper, handle small objects, talk to someone you know and stay distracted.
7 – Keep calm
Last but not least, remain calm and understand that difficult moments will mark the trajectory of your attempt to quit smoking.
Benefits of quitting smoking
- After 20 minutes, blood pressure and pulse rate return to normal;
- After 2 hours, there is no longer any nicotine circulating in the blood;
- After 8 hours, the blood oxygen level normalizes;
- After 12 to 24 hours, the lungs work better;
- After 2 days, the sense of smell can perceive smells better and the palate can taste food better;
- After 3 weeks, breathing becomes easier and circulation improves;
- After 1 year, the risk of death from myocardial infarction is halved;
- After 10 years, the risk of having a heart attack will be the same as that of people who have never smoked.
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This content was originally published in Check out 7 tips to stop smoking on the CNN Brasil website.
Source: CNN Brasil
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