The Quit Smoking Timeline

Making a decision in quitting smoking is a big commitment, and having a quit smoking timeline is helpful. This allows one to know exactly what happen to the body upon starting to quit smoking. One should know that, the minute upon quitting smoking, the healing process begins just minutes after the last cigarette.

Below, we will take a look at how the body reacts and starts the healing process within just few minutes after the last cigarette. If you decide to quit now, your body can begin reaping the benefits for deciding to quit, and become a non-smoker for the rest of your life.

The Quit Smoking Timeline And How The Body Heals Itself

• 20 minutes - Within 20 minutes of quitting, the heart rate and blood pressure will go down.
• This is how fast the body reacts and starts the process of healing itself. Take note that there are various symptoms of nicotine withdrawal at this stage up to 48 hours of cigarette abstinence. However, do not let it discourage you, think of the many benefits and advantages that we are going to look at as we continue.
• 12 hours - Carbon monoxide level would to a normal and oxygen rise to its appropriate level.
• 1 day - The body is able to decrease the risk of heart attack. This alone can have a huge impact in your life.
• 2 days - After 2 days of non-smoking, the sense of smell and taste tends to go back to normal, and continually gets better as one progresses to become a non-smoker.
• 2 to 3 weeks - Within this period of non-smoking, the lungs will be the one to get the most benefits. Lung function and circulation significantly improved, and it is noticeable that, exercising and walking becomes easier at this point.
• 1 and 9 months - Smokers cough and shortness of breath start to decrease and the lungs continue to recover and improved, reducing the risks of infection.
• 5 years - Within this long of quitting and being a non-smoker, the risk of cancer of the mouth, throat, and esophagus is cut in half. Moreover, the risks of stroke and heart disease is now the same as of the person who has never smoked in his or her entire life.
• 10 years and beyond - Having to become a non-smoker this long since the last cigarette, and continues to endeavor to become a non-smoker for the rest of a lifetime, risk of dying of lung cancer is now the same with the person who never smoked ever since.

Smoking can take a very serious toll in the body. However, the good news is, the body is surprisingly strong, and if given a chance, it can certainly bounce back.

When you are ready to take that big commitment of quitting smoking, find which which strategy that can assist in quitting more easily, and increase the chance of being successful. Take the time to review the quit smoking timeline mentioned. Ponder upon the benefits it can reward the body as well as for the people around.

Always remember, even though quitting is difficult, it can have an enormous impact towards the body, both inside and outside. It is never too late to quit, just do it.

The Dark Truth About Smoking

Many smokers might never know about the dark truth behind cigarette smoking. Besides the fact that it is not good for the body, there are things which are not commonly discuss to the masses. In this article, we will be covering some of these dark truths, this may help a smoker decide to quit, and begin establishing a quit smoking timeline in order to help quitting successful.

• There are over 4000 harmful chemicals are contained in a single stick of cigarette, which include 60 carcinogens and 200 known poisons.
• Different types of cancers are caused by smoking such as cancer of the lungs, mouth, throat, kidney, pancreas, cervix, leukemia and stomach.
• The risks of lung diseases such as pneumonia, chronic bronchitis, and emphysema are significantly increased due to smoking.
• The risk of smokers dying from a heart attack is doubled compare to non-smokers.
• For women over 35, using birth control pills while smoking can increase the risks of heart attack, blood clots of the leg, and stroke.
• Based on a study conducted by CDC, an adult male smoker's life is cut by around 13 years, while females lose around 14 years.
• Smoking can steal one's quality of life due to illnesses experience.
• In the U.S. alone, one of every 5 deaths is linked to smoking. The sad fact is that, these deaths are indeed preventable.
• More or less 3,000 non-smokers die of lung cancer annually because of exposure to secondhand smoke.
• More or less 35,000 non-smokers die from heart disease as a result of being exposed to secondhand smoke.
• Ranging from 200,000 and 1 million kids suffer from severe asthma annually as a result of secondhand exposure.
• Children exposed to secondhand are vulnerable to respiratory and ear infections.

As you can see, the risks of secondhand smoke alone is enormous. Think about the people around, your family at home, and the people around you at work, they are at risks when you smoke. Moreover, secondhand smoke also affect unborn children, specially if the mother smokes.

Cheat Sheet To Help Quit Smoking

There is no doubt that quitting is hard. You may find this cheat sheet helpful while you are starting your quit smoking timeline. Perhaps, among these tips are useful towards your success in quitting.

1. Throw all cigarette paraphernalia like ashtrays, lighters or matches, and of course cigarettes.
2. When the craving to smoke arrives, take a deep breath, hold it for 10 seconds and slowly release it. In short, do a basic breathing exercise when you feel to smoke.
3. Perform regular exercise. Doing light exercises on a daily basis help relieve stress, which is one of the symptoms of nicotine withdrawal.
4. Instead of smoking, use substitutes such as cinnamon stick, lemon drops, sugarless gum or carrots.
5. Eat 3 meals daily and avoid spicy foods, which triggers the urge to smoke.
6. Avoid daily routines that remind of smoking, or at least change to something which do not relate to smoking. For example, play solitaire during break at work, instead of smoking.
7. Drinking enough amounts of water helps cleanse nicotine addiction and turn it into urine. Also, avoiding coffee and alcohol help stop the cravings.
8. Keep your hands busy on things, instead of holding a cigarette.
9. When socializing, spend most of the time with people who are not smokers.
10. Brushing teeth on a regular basis gets rid the smell of cigarette, which helps avoid cravings to smoke. Furthermore, have a dentist clean your teeth to get rid of the bad breath as a result of smoking.
11. When deciding to quit, tell your friends, family and colleagues. Ask them to help and support fulfill the quit smoking timeline.
12. Every day that passed by without a cigarette, congratulate yourself. This helps develop self-confidence and increase the chances of being successful quitting.
13. Decide which options to take in quitting, instant or gradual, and know the possible symptoms associated in quitting. Doing this helps you prepare your mind and body.
14. If someone within the family smokes, encourage him or her to quit. This eliminates any cigarette temptation at home.
15. Get enough rest every day, this prevents stress and helps eliminate the urge to smoke.
16. Have a regular checkup with your doctor, in case prolonged symptoms of nicotine withdrawal occur.
17. Find quit smoking support group online or at your local community.
18. Consider the use of medical options of quitting. A lot of people are successful using medical options, which are available over the counter and some are prescribed.
19. Defeat the habit of getting used to holding a cigarette, have a handful of peanut instead.
20. Try a combination of medical options of quitting along with natural therapy such as hypnosis, acupuncture and acupressure.

Hope these tips will be able to help in your journey towards becoming a non-smoker. Quitting is difficult, but if you are determined and willing to reach that goal of quitting, you can do it.

If you have relapse, that does not mean you fail. Simply pick up where you fall, get up and start over. Remember, nobody is a failure until one accept it as reality.

Strategies To Help Quitting Smoking Increasing The Chance Of Having Success

The success of quitting varies from person to person. There are those people who can quit simply by deciding to quit smoking one day, while others have difficulty in doing. The cold turkey approach of quitting is the most difficult to take. In fact, majority of people who attempted to used this approach has several tries before they are successful, this makes the cold turkey method less successful for most.

If quitting using the cold turkey approach is not working for you, never give up. There are smoking cessation programs that can help you along with your quit smoking timeline. As a matter of fact, there are local government programs which are offered publicly in order to help people who want to quit.

Besides these these programs, there are also medical options, and sometimes, a smoking cessation program will be more effective if use in conjunction with a medical option. One particular example of a successful combination is the hypnosis therapy and nicotine patches.

Prior to discussing the medical options, be aware that certain treatments do have some side-effects. Therefore, it is highly suggested that before using any medical options, consider consulting with your doctor about it.

Common Strategies To Help In Quitting Smoking

Nicotine Replacement Therapy - This  therapy gradually wins one from the addicted quality of nicotine. Moreover, this therapy can help relieve the most common nicotine withdrawal symptoms.

Types Of Nicotine Replacement Therapies

Nicotine Patches - These patches are an over the counter treatment. This slowly releases nicotine into the bloodstream through the skin.

How Patches Works?

• The patch is placed on the skin.
• The patch is to be replaced daily over the course of the treatment
• Standard therapy lasts 8 weeks
• Dosage is lowered as the therapy progresses

Nicotine Gum - This is also an over the counter treatment and can be use without any prescription.

How Nicotine Gum Works?

• Chew the gum.
• Place it between the cheek and gum. This allows to release nicotine through the lining of the mouth, and into the bloodstream.
• Chew a new piece every 1 to 2 hours, a recommended dosage.
• Chew less gum as the treatment progresses until one do not require it.

Nicotine Lozenge

• Place it between the cheek and gum, just as of the nicotine gum.
• Use a new lozenge every 1 to 2 hours, a recommended dosage.
• Reduce the number of lozenge as the treatment progresses until it is not needed.

Prescription Therapies

Besides those mentioned above, there are other prescription therapies available. Talk to your doctor about possible side-effects and which one suits your needs.

Nasal Sprays - This is another type of nicotine replacement therapy. Typical treatment lasts 12 weeks and may require up to 30 sprays each day. Just like with other nicotine replacements, dosage is lowered overtime.

Nicotine Inhalers - This delivers nicotine in vaporized form through a mouth piece. Unlike smoking, the nicotine is not sent to the lungs. Most of the nicotine are absorbed in the mouth and throat, instead. Some smokers reported that inhalers fulfill the ritual of smoking this makes a good thing to grab when cravings occur.

Buproprion - An antidepressant and can be used along with other nicotine replacement therapies in order to reduce nicotine withdrawal symptoms.

Varenicicline - This is one of the medical option that a doctor prescribed. Unlike with other options, this does not contain nicotine, but it blocks the effect of nicotine on the brain. With this, smoke cravings are significantly reduced, until nicotine is eliminated totally, making a person never have the craving to smoke.

Finally, there are people who preferred to use alternative therapies such as hypnosis, acupuncture, acupressure or laser therapy. Though not proven, and the FDA never declares it as official natural means for treatment, these help a lot of people in quitting, and help reduce the nicotine withdrawal symptoms like stress, anxiety or insomnia. A good rule for these alternative therapies, if it helps, give it a shot.

Quitting smoking is probably one of the most difficult, but the most rewarding change in your lifetime. Immediately, after the last cigarette the body starts to heal, your family and friends will thank you for that decision you made. Decide now, quit, just do it, and go start your quit smoking timeline.

Simple Yet Helpful Tips On Quitting Smoking Successfully

Plan and Prepare - Getting Ready Is The First Step Towards Quitting

Just like any goal in life, quitting smoking needs planning. You know when you first started smoking, it was easy. However, it is different when quitting. Quitting to smoke is difficult as the body is addicted to nicotine,  which somehow controls the brain craving to smoke.

Therefore, it is not as easy as telling yourself, "I want to quit now". Without the proper planning and anticipation of what lies ahead along the way of quitting, it will certainly a failure. One must plan, and follow steps on how to quit smoking permanently.

Decide and Set A Date When To Quit

A goal must have a deadline, and a quit smoking goal is no different from any other goal. Set a realistic date that you would want to quit smoking totally. There are several ways of quitting to smoke, such as cold turkey, gradual quitting, using quit smoking products or a combination of any of these. Experts have shown that using a combination of technique tend to be more effective than using one technique.

Therefore, whatever method that is put to use, setting a realistic goal is vital. This is where you obliged yourself to prepare your mind and body for the challenges upon putting an end to smoking. There are people who are not successful in quitting, because they fail to recognize and determine the challenges that lie ahead.

Preparation is easier when knowing the challenges the body will undergo during the process. Additionally, prior to starting the process of quitting, it is a smart idea to let the people around that you are quitting, such as your family, colleagues and friends. These people can  support you along the way when difficult times occurred.

Health and Lifestyle

Probably, not many smokers know about the fact that 20 minutes immediately after the last cigarette, the human body starts its recovery. This is the true beginning of a quit smoking timeline where the body endure a lot of challenges as it frees all the nicotine inside. Although, the quitter cannot experience the real comfort of quitting, on the other hand, the body is starting to reap the benefits.

When deciding to throw the last cigarette, it is vital to make the final decision. Long term quitting helps the body restores to its peak healthy condition. For a long time smoker, this can be the hardest part, and support from family and friends is invaluable.

The first 48 hours after quitting are extremely difficult, and overcoming such intense craving to smoke is a must. Giving up at this point can lead to failure. However, trying again until you succeed in quitting totally is the greatest gift for yourself, letting your body recovers as healthy as those who do not smoke.

Get Rid Of Any Temptations

One thing that can help on this journey is getting rid of anything that reminds of smoking. Throw all those remaining cigarettes and paraphernalia. Having not to see these things both at home or work prevents any urge to smoke again.

These are the things that need to be planned ahead prior to start the process of quitting. The setting of the date is probably the most crucial part of this process. A smoker cannot quit until he or she decide a specific date to start. Making a deadline of quitting is hard, but face it squarely and think of the benefits that lie ahead. Be persistent to be a non-smoker, and let the body recovers healthily.

Seeking Support and Encouragement Is Part Of The Process

Quitting is a personal choice, although it is challenging a lot of people around you are happy that you decide to quit finally. Probably no one will say; "I quit smoking in 1 week easily". Yes, it is a difficult and challenging process to undergo, but the good thing is, people around you like your family, friends and colleagues are willing to support.

The one unavoidable consequences while in the process of quitting irritability. It feels like it is the end of everything while fighting the crave to smoke. Having someone beside is a big deal, someone to talk to and share what you feel. Simply by telling what you feel is a big relief. Therefore, do not be afraid to seek support and encouragement from your family, friends, doctor and support group in the community. Often, when there is always someone to lean on, the challenging experience of quitting becomes enlightening.

At home, it is essential that family members are aware of what you are undergoing. Doing so, they can help and encourage you to keep going until you become a non-smoker. Your family is your first line of defense when it comes to supporting you. They are there always before you go to sleep, when you cannot sleep, upon waking up and during the time when you crave to smoke. It is a very challenging part for them, too. Family members must be aware of the appropriate things to do in order to help effectively. Perhaps, a doctor or community support group can orient them about the best way they can help.

In today's family environment, it is uncommon to see several members of the family who are smokers. If this is the case, smoking family members should talk over about quitting, and may begin quitting at once. This way, not only the whole family can benefit of having a clean air at home, but have someone who understands the experience of the process. Although, we can rarely find a situation where smoking family members can have the same decision of quitting.

At work, there can be more temptation than it is at home. It is vital to find a way to divert attention from the temptation around. However, if the people around knows what is going on, majority will support. On the other hand, it is unavoidable that there are people will ridicule you. At this point, it is vital you choose the people whom you are to mingle. Stay away from people who smoke since this will be the biggest temptation for you to smoke, specially when the cravings occur.

Additionally, have something replacement for smoking. During a break at work, smokers' hands are busy, and this is a habit that was developed overtime. In order to replace that habit, have a handful of peanuts at the hand where used to have the cigarette. This way, the hands are busy, this time, it is not the cigarette, but peanuts instead.

During the times that you feel you are going to give up, never pick up and light a cigarette. Instead, call your doctor or psychologist, visit a support group or browse the internet to find online support group that you can talk. This is the best way to divert your attention from cigarette craving. The urge to smoke usually last for a few minutes, and during that time, be conscious not to be tempted to go with the craving.

You can do it easily, and with the people around who are willing to help you, the success of quitting smoking is achievable. Never give up, until you reach your goal of quitting, and become a non-smoker once again.