Frequent questions He asks the doctor Beginning  
TEN STEPS TO STOP SMOKING
1 2 3 4 5 6 7 8 9 10 TO SEE TO CONSULT

In this paragraph we are going to give a few advices staggered to stop smoking, if it continues them appropriately it can obtain a personal success, perhaps of the biggest of his life.

STEP 1

It must know why he stops smoking, fear of the cancer, vascular problems, pulmonary problems, social discomfort, etc... 1 can take ó 2 days to think about HIS causes of stopping smoking:

  1. To improve the health, sore throat, cough, fatigue to the exercise, infections of repetition.
  2. Not to worsen the health, fear of making ill, the double of risk of illnesses of the heart, six times more emphysema, ten times any more of lung cancer, 5-8 less than years of life.
  3. Financial problems (money).
  4. To give example to the children.
  5. Not to worsen the health of the children.
  6. Social, labor and familiar approval.
  7. Reasons of esthetics, bad breath, yellow teeth, you wrinkle.
Later it must realize a deep reflection. Also it must heft the obesity that will take place and realize it well before going on to the following step.

STEP 2

Take a positive decision. In this situation it must take a positive decision:

I must allow smoking

This election must be a definitive action hefted, based on a rational judgment.

In the successive days it will have to realize this reflection as often as want to smoke again. This desire is own of the abstinence of nicotine and of the consideration of his future life without smoking. Taking this decision generates immediately a defense in the avidity for smoking.

It must choose a date, it dies of year, a birthday, a pregnancy, etc... Debit of being one day that collaborates at the rate of life, one earlier and one later.

STEP 3

As soon as the tobacco was left it must do this perpetual feeling, the best thing not to smoke it is to not smoke again. The decision and the abandonment of smoking must be a decision of a few days not a decision of little by little and in months. The worst part is in the first three days, from 5 days the avidity for smoking is less intense and more easily surmountable.

To overcome this phase he will be helped by the diet and the later councils of life, but he must always think about the present and take the decision not to smoke in the present day, do not think about the future.

It must know the possible causes of leaving the attempt, to be able to get over them.

Before the desire to smoke, to breathe very deeply, to relax, to drink water, to chew chewing gum. The longing for smoking is a short minutes period and it passes, if it becomes possible to overcome it will leave him up to the next time, it does not last the whole day.

If you present insomnia, avoid the coffee, do exercise.

Constipation, debit of eating food rich in fibre (cereals, vegetables).

Nervousness, avoid the coffee, make exercise, take a bath, etc...

Weariness, sleep many hours, have patience.

Also he must evaluate the positive things:

  • To 20 minutes:
    1. The blood pressure goes down at his normal level.
    2. The cardiac rhythm descends to the normal number.
    3. The temperature of the feet and of the hands increases to his normal point.
  • Spent 8 hours:
    1. The carbon monoxide concentration in the low blood at his normal level.
    2. The oxygen concentration in the blood rises at his normal level.
    At 12 p.m.:
    1. It diminishes the risk of suffering a cardiac infarction.
    As soon as the first 48 hours were fulfilled:
    1. The nervous completions begin to be regenerated.
    2. There increases the keenness of the smell and of the taste.
    3. Gait becomes easier.
    From 2 until 3 weeks:
    1. It improves the circulation.
    2. The pulmonary function increases even in 30 %.
    From 1 until 9 months:
    1. They diminish the cough, the nasal congestion, the fatigue and the absence of breath.
    2. They grow again cilios in the lungs, what increases the aptitude to throw phlegms and to resist to the infections.
    One year later, the risk of enduring coronary insufficiency is a 50 % minor than that of a smoker.

    STEP 4

    Diet in the initial period.

    Take light meals, from priority to fruits in big quantities and vegetables, which in addition to facilitating the abstinence to him, will bring him vitamins C and B.

    Take neither meats nor fried or cooked fish, do not take sugary desserts. The sugar can prevent the absorption of certain vitamins that will be fundamental for these days (they improve the nervous function).

    Do not take strong spices, mustard, pepper, chili...; these produce increase of the longing for smoking.

    Be careful with the pastries, pastas, chocolate, bear in mind that he does not want to put on weight and also it is not convenient for him.

    The ideal thing is to take only juices and fruits the first day, but if it is important to eat for his work or activity we give him this advice:

    Breakfast - fresh Fruit, cereals with cold milk, a toast of bread.

    Meal - Soup, sandwich of sweet ham, salad, fresh fruit.

    Dinner - Soup, salad, fresh cheese, cooked potatoes, sweet ham, fresh fruit.

    STEP 5

    What must drink. It will take a lot of liquids, 5 ó 6 water glasses to the day or natural fruit juices or milk. It is important to eliminate the nicotine and to avoid the anxiety, in addition to being necessary for his nervous system.

    He must not drink coffee or there you are stimulants of the nervous system and they generate more anxiety of smoking. It must not take alcohol, it worsens the judgment taken on stopping smoking and it stimulates the brain. It is fatal and the association to smoke alcohol is almost an inseparable couple.

    STEP 6

    It waters down in his body. It must give itself frequent showers and baths during the first week, the skin is an organ excretor and for it stimulating by means of the water this function will help him to spend his abstinence and clean of nicotine the body.

    STEP 7

    The oxygen inhalation increases. It must realize deep air inhalations, in moments of anxiety and especially after the meals. It has to of moving and walking especially after eating or having for dinner during 15/20 minutes. Realize exercise and it must never remain seated after eating.

    STEP 8

    Support a few rigid habits. Go to bed at the suitable hour, sleep 8 hours and get up for a suitable breakfast. Comma what he must eat an hours and realize the precise exercise at the fixed hour.

    STEP 9

    Exterior help. It must be provided with relatives or friends who should support him in his target. Trying to cheer up to the environment to his project will generate more satisfaction and will support him simultaneously. If you have faith or are religious look for support in it, in the moments of weakness it can be of big help.

    STEP 10

    Give him an opportunity to triumph. Many persons obtain it: why you not, is he considered low? It must bear in mind that it is obtaining something very big. Never forget the reasons of his decision, a habit of years debit of being controlled every day strongly, it must not be forgotten in the night, YOU HAVE CHOSEN TO STOP SMOKING.

    TO SEE ALSO

  • To stop smoking
  • Phases of the smoker
  • Treatment to stop smoking

    WHAT DOCTOR CAN TREAT ME?

    To look a specialist Service offered for
Writing: Medical equipment   Update: June, 2009
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