It’s no
secret that smoking does serious damage to your health. It directly
causes many types of cancer: such as throat, mouth, esophageal, stomach,
pancreas, and kidney cancer, and of course, lung cancer, and shortens
life expectancy by about 13 years. It significantly increases one’s risk
of type 2 diabetes, heart disease, or stroke. Nearly 8 out of 10 deaths
related to the currently incurable Chronic Obstructive Pulmonary
Disease (COPD) are a result of smoking, and one cigarette exposes the
body to a total of 43 carcinogens and over 4000 chemicals.
While
knowing the facts and stats is certainly motivating, it’s only half of
the equation when it comes to quitting a smoking habit. Giving up
cigarettes can seem like a daunting task, so if you’re in need of some
motivation, here are 8 of our top doctor tips on how you can give up
smoking good for good.
1. Get support from family and friends. Tell
your loved ones that you are planning on quitting, and ask them to hold
you accountable. This can mean periodic check-ins, or support at check-ups with your doctor. Lean on your friends and family for encouragement.
2. Find a stress relieving habit to help replace smoking.
Instead of taking a smoke break, try taking a break that helps relieve
your stress and clear your head, such as going for a walk to fit in some
physical exercise. Make an effort to include more stress reducing
activities in your daily life to help replace the anxiety-reducing
effects of the nicotine.
3. Calculate and think about the money you will save. Quitting
smoking can help save you quite a bit of money on tobacco products.
Calculate how much money you will save each month, and save that toward a
healthy reward: such as a trip with friends or family, something
relaxing like a massage, or an activity that brings you joy.
4. Select a start date for you to quit. Setting
a date on which you’ll begin to start smoking gives you time to
prepare, so that you go into the process motivated, and set up for
success.
5. Don’t worry if you aren’t perfect. Keep trying and don’t give up.
If you slip up and smoke again, don’t blame yourself. Recommit to your
goals and milestones, and remind yourself you are in control. Set a new
start date, and form new goals and rewards for your progress.
6. Eat more fruits and vegetables, exercise, and get more sleep.
This may sound like basic health advice, but improving these three
pillars of health will help reduce any withdrawal symptoms, making it
easier to quit for good.
7. Talk to a doctor about the best medicines to help you quit. You may consider nicotine replacement theory, or even prescription medication.
8. Identify your triggers and how you plan to deal with them. Whether
it’s alcohol, or specific stressful events, try to reduce or eliminate
things within your life that may influence you to pick up a cigarette.
Author: Maggie Harriman
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