Finally smoke-free: With these tips it works
Most people are aware that smoking poses a significant health risk. Tobacco consumption not only favors diseases of the lungs, but also cardiovascular diseases and numerous types of cancer. Nevertheless, many smokers find it difficult to stay away from cigarettes. Some tips can help you finally get smoke free.
Good resolutions are often made, especially at the turn of the year. If you want to quit smoking, you should take some tips and tricks to heart to be successful.
Become and stay smoke-free
“In order to become and stay smoke-free, a firm will, discipline and perseverance are elementary. This includes removing all tobacco products from the household, choosing a clear time to start smoking cessation and telling close friends about it. That can increase the liability, ”explains Dr. Ursula Marschall, senior medical officer at the Barmer health insurance company in a message.
The Federal Center for Health Education (BZgA) has also summarized some tips in a current press release that can help smokers to start the new decade smoke-free.
The greatest avoidable health risk
“Smoking is the biggest avoidable health risk. Cardiovascular diseases, respiratory diseases, cancer and the lung disease COPD are caused by smoking, ”explains Dr. med. Heidrun Thaiss, head of the BZgA.
“Becoming smoke-free is therefore a decision for your own health and more personal well-being. Anyone planning to stop smoking should use quality-assured offers to increase their chances of success. "
As stated in the BZgA communication, studies have not been able to confirm the effectiveness of e-cigarettes for completely stopping smoking. Smoking is often replaced by continued e-cigarette consumption, so that harmful substances continue to be inhaled.
Assistance for the smoke exit
The BZgA has practical tips to help you get out of smoke so that good intentions become a permanent stop to smoking:
- Prepare well: Make yourself aware of your smoking habits and find your individual alternatives to smoking.
- In addition to your cigarettes, also dispose of anything that might remind you of smoking, such as ashtrays, lighters and matches.
- Ask your family, friends or colleagues for support and let your loved ones motivate you to persevere. Others should no longer offer you cigarettes or tempt them to smoke.
- It is best to avoid situations in which you smoke.
- Reward yourself with activities that you enjoy: exercise in nature, delicious and healthy food, relaxation - you decide what is good for you and your health.
- Stay motivated and do not be discouraged, even if it is sometimes difficult or you have a small relapse. You can learn from this! It is important that you do not revert to your old smoking habits.
- Don't be afraid to seek personal advice, for example from the BZgA. This increases the chances of success.
Sport is also helpful
The Barmer has other recommendations: “Accompanying behavioral therapy for smoking cessation can be useful. Here, those affected learn to put off old behavior patterns in which they would smoke, ”explains Marschall.
Preparations could also help to reduce withdrawal symptoms and cravings for the cigarette. Nicotine is supplied to the body in the form of over-the-counter chewing gum, plasters, lozenges or sprays, but in a small dose. This helps with gradual weaning.
When smoking cessation, withdrawal symptoms such as increased appetite, sleep disorders, aggressiveness and bad mood could occur. “Nicotine withdrawal is not the same for everyone. Some feel almost no symptoms, others very strong, “said Marshal.
"The signs diminish after about seven days and disappear completely after a few weeks at the latest," says the doctor, giving tips on how to keep going. For example, fruit, a glass of water or chewing gum could distract from the handle to the cigarette. Sport is also helpful, for example because it releases happiness hormones. (ad)
Author and source information
This text corresponds to the requirements of the medical literature, medical guidelines and current studies and has been checked by medical doctors.