Stop smoking How to finally become a non-smoker
Smoking even increases the risk of corona disease. This is the best method for you to actually stop smoking permanently now
You’ve wanted to quit smoking for a long time, but it’s never worked so far, at least not in the long term? You are not alone with the problem. 28 percent of all smokers have already tried at least once to renounce the vice, according to the German Medical Gazette (Deutsches arzteblatt). Yet 73 percent relapsed. To make sure this doesn’t happen to you (anymore), here are the most important tools that will make you a non-smoker for good.
Which is the best method to quit smoking?
Clearly the Final point method, according to which 90 percent of ex-smokers have managed it. This does not involve slowly cutting down cigarette consumption, but rather giving it up completely from one moment to the next. That’s why the closing method is better than these 5 smoke-and-mirrors strategies.
Many health insurance companies offer a Ten-week program on, where the smoker is supposed to slowly fade out his or her consumption. If you try it yourself, you will quickly realize that it works badly. With a lot of willpower, you might be able to get down to five cigarettes a day, but that doesn’t make it any easier to actually quit. Also Hypnosis and Acupuncture are recognized methods with which some ex-smokers have succeeded in getting off the cigarette stick. However, the decisive factor here is also your own motivation. If you want to, you stop, if not, you don’t.
When is the right time to use the end-of-day method?
New Year’s Eve doesn’t have to be the best time to quit smoking, any other day is just as good. If you’re having a hard time finding the right time, set a date in the near future. Until then, educate yourself extensively about the dangers of smoking to your body and read about the benefits of living a nicotine-free life.
The best time to quit, however, is on a day when you’re really sick of smoking. Take an opportunity like this and quit smoking immediately, with no resolution, no planning. This works amazingly well! (For more on the quit method, read Allen Carr’s classic book, Finally Not Smoking.)
What can I do instead of smoking?
Find alternatives to smoking if you want to relax or have your time-out. It makes sense to have ideas up your sleeve here. In the beginning it helps, for example, to knead an anti-stress ball and to drink a lot of water. Best of all, you have a cool water bottle (z.B. by Vanity) always with you, filled with a mix of mineral water and a delicious syrup (z.B. Lemon Mint by Yo). A withdrawal diary in which you record your experiences is often helpful.
Many people find it helpful to read success stories of ex-smokers along the way. How our editor colleague Christian overcame his nicotine addiction, you can read here. Peter Kruse also gives an entertaining account of his path to becoming a non-smoker in his book Smoking Cessation.
And if you want your body to release uplifting substances, you might as well exercise and enjoy the endorphin rush it releases, such as running:
- Training plan
- your first 30-minute run
- Purposeful mix of walking and running intervals
- especially for cardio beginners
- available on any device
- Training plan
- your first 30 minute run
- target-oriented mixture of walking and running intervals
- especially for cardio beginners
- available on any device
The first 30-minute run is a real milestone for most cardio beginners. And the good news: You too can do it! And that is with our running plan specifically for beginners. Because in it we show you how to increase your endurance bit by bit without overloading yourself and your body. On your marks, get set, go!
Our secret? A purposeful mix of jogging and casual walking. We extend the running intervals week by week, while we shorten the walking intervals. Here’s how we make sure you step up with each session to stay motivated. You can expect 3 running units in 7 days. And after only 8 weeks you are ready for the 30 minutes at a stretch. Bets?!
Your first 30-minute run is possible. The only requirement: You have our targeted plan especially for cardio beginners. Because the efficient mix of running and walking intervals is guaranteed to get you to your destination. So what are you waiting for?
You want to build muscle or get fitter all around? Our top instructors will write you a tailored Workout and/or nutrition plan.
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What happens in the body when you stop smoking?
A little motivation? Here you go! The following effects kick in after you smoke your last cigarette:
- After 20 minutes your pulse and blood pressure will normalize. Body temperature of the hands and feet increases to normal levels.
- After 8 hours your breath smells fresh. In addition, the carbon monoxide content in the blood decreases, and the oxygen content increases to the normal level.
- After 12 hours your body is almost nicotine free.
- After 48 hours the physical consequences of nicotine withdrawal subside. Your nerve endings grow back. You start to smell and taste better again.
- After 3 months your lung function increases by 30.
- After 9 months your energy level increases. Fatigue and shortness of breath decrease. Your cough disappears, sinus congestion subsides. The cilia in the lungs are regenerated to the point where they can expel infectious agents.
- After one year the risk of having a heart attack drops by 50 percent.
- After 5 years the risk of dying from lung cancer is reduced by half. Your risk of stroke is reduced to that of a non-smoker.
- After 6 years your weight increases only as much as never-smokers (about one pound per year of life).
- After 15 years your chances of getting lung cancer are similar to those of non-smokers. Your personal heart attack risk has returned to normal levels.
Bottom line: 72 hours Your body needs time to break down the harmful substances from just one cigarette. If he no longer does so, the risk of lung cancer or pulmonary emphysema. Therefore: Quitting is worth it, no matter how long you have been smoking.
What are the dangers if you don’t quit smoking to?
We can also boost your motivation by enumerating how nicotine sabotages your health in concrete terms:
Smoking at risk.
- . Your immune system: Smoking damages the lungs. Making smokers more susceptible to viral infections, including Covid 19 infections. Not only that, but the severity of an infection with Covid-19 is highly dependent on lung function, explains Dr. Heidrun Thaiss, Director of the Federal Center for Health Education (BZfgA).
- . your back: Smoking is partly responsible for back pain and disc damage. Because smoking causes deposits in the blood vessels around the spine. As a result, your intervertebral discs become less nourished and brittle.
- . Your loved ones: Those who live with a smoker are four times more likely to develop cancer, a study by the U.K.’s Imperial Cancer Research Campaign.
- . your feet: And we’re not even talking about the infamous smoker’s legs! No, smokers are more likely to have athlete’s foot: because their feet have poorer circulation, fungi can spread more easily.
- . your wound healing: The tissues of smokers are less well supplied with blood and therefore receive too little oxygen. In this way, wounds and broken bones heal more slowly – so smokers are out of action longer than non-smokers.
- . Your kidneys: In men with no particular kidney risk, smoking increases the risk of damage to this organ threefold.
- . your image: Smokers may have been as cool as the Marlboro Man in your youth. In the meantime, however, this image has changed: Who smokes, is shy, insecure, nervous, dependent. The Marlboro Man is a wimp.
- . your teeth and gums: Look at the teeth of long-time smokers. Brrrrh!
- . Your life in the next six hours: Cigarettes have a deadly immediate effect, researchers at the Beth Israel Deaconess Medical Center in Boston. Infarctions are usually caused by blood clots that break loose from vascular deposits and are flushed to the heart. The bigger the lump, the more severe the heart attack. Blood clots are larger in patients who had smoked in the six hours before the heart attack: an average of 23 compared to 6.7 square millimeters if the last cigarette had been at least 24 hours ago. These are the most common lung diseases.
How to stay a non-smoker? Where do the risks of relapse lurk?
The first two weeks are the most dangerous. For withdrawal symptoms and the itch in the first few days after quitting smoking, walks, drinking lots of water and, in the worst case, biting on a chili pepper have proven effective. Once the first 14 days are over, there are four main triggers for possible relapses:
- Cozy rounds with smokers
- Frustration and stress with superiors or your partner, as well as mishaps and accidents
- Making a conscious decision to smoke again because pleasant memories take over
You have to learn to cope with this situation and not misunderstand the cigarette as a problem solver. And no, shisha smoking is not a good alternative, on the contrary. Why, you can read here.
When is the right time to stop smoking?
It is equally difficult whether you stop after five or after thirty years. The starting age does not matter either. But prepare yourself that the more and the stronger you smoke, the harder it will be. But with our tips you can do it too.
Conclusion: yes, you too can quit smoking!
In theory, you now know that quitting smoking works and how to do it. Don’t wait long now to put your knowledge into practice. Take advantage of the next day when you are really sick of smoking. And then stub out your last cigarette. Without long planning, but immediately. Follow our timeline to see how much better your body is doing with each smoke-free hour.