10 ExpertBacked Tips To Quit Smoking Cigarettes

Short-term benefits

Quitting smoking has many benefits, Dr. Robert Goldberg, a pulmonologist at Providence Mission Hospital in Mission Viejo, California. "In the first 20 minutes after smoking the last cigarette, heart rate and blood pressure decrease. Over time, the level of carbon monoxide in the blood normalizes, blood flow and lung function improve," he says.

Other immediate benefits include an improved sense of smell, improved ability to taste food, less yellowing of nails, increased physical performance, and better smelling breath, hair, and clothes. You'll cough less over time, but don't be surprised if you cough more in the short term, says Norman Edelman, MD, a pulmonologist and professor of internal medicine at Stony Brook University in New York.

"A smoker's cough tends to get worse in the first few weeks after quitting because the airways in the lungs are rebuilding and mucus is building up deep in the lungs," said Dr. Edelman.

Long-term benefits

In the long term, quitting smoking reduces the risk of stroke, heart attack and certain types of cancer, including lung, mouth, throat, larynx, bladder, esophagus and kidney, according to Dr. Goldberg.

Half of regular smokers die from smoking-related diseases such as lung cancer, chronic obstructive pulmonary disease (COPD) and cardiovascular disease (heart attack and stroke), Dr. Edelman. Good news. It's never too late to stop.

Dr. Edelman.

According to the American Cancer Society, quitting smoking can add 10 years to your life. And if you quit smoking before age 40, you significantly reduce your risk of dying from a smoking-related disease, Dr. Goldberg.

Why is smoking so addictive?

Nicotine, a plant alkaloid and central nervous system stimulant, occurs naturally in tobacco and is a major cause of addiction. According to Dr. Goldberg. According to the American Cancer Society, nicotine is considered as addictive as heroin or cocaine.

Dr. Goldberg. The dopamine rush that nicotine gives the smoker creates feelings of joy, satisfaction and motivation.

In addition to being chemically dependent on nicotine, quitting smoking becomes a habit, Dr. Edelman. For example, maybe you have a habit of waking up in the morning and smoking with coffee or going to work. Psychologically, giving up can be difficult.

"Quitting smoking is like learning to ride a bicycle," says Dr. Edelman. “You fell a few times before you realized it. Don't get discouraged if you fail. Please try again. It's always worth it."

How long does it take to quit smoking?

According to the doctor, it will take up to three months to normalize the chemical composition of the brain of light and heavy smokers. Goldberg. "The good news is that the urge not to smoke during the week won't be as strong or frequent, and the urge will usually go away completely within one to three months," he says.

Coping with nicotine withdrawal can be difficult for many smokers. The first week is the hardest week. You have finally eliminated nicotine from your body, but you may experience side effects such as headaches, food cravings, increased appetite and insomnia, as well as psychological problems such as anxiety, depression, irritability and drowsiness. - added Goldberg. :

Scientists have been able to teach gorillas that they will die one day