12 Tips to Help Quit Smoking

Chest Diseases Specialist Dr. Uygar Cenik, Specialist Psychologist Sena Sivri and Nutrition and Diet Specialist Melike Şeyma Deniz gave very important information as part of the 31 May World No Tobacco Day…

From rat poison to cyanide

Lung health continues to be one of the most important issues on the agenda in this challenging period when the Covid-19 pandemic has ravaged all humanity. When it comes to lung health, the first thing that comes to mind is to quit smoking to breathe healthy air! Acıbadem Fulya Hospital Chest Diseases Specialist Dr. Uygar Cenik said, “Both active and passive smoking seriously damages every organ and system in our body, especially the lungs, and causes serious diseases. More than 8 million people around the world die every year due to tobacco and tobacco products. It is stated that there are more than 7 thousand chemicals in cigarette smoke; Stating that 250 of them are harmful and at least 69 of them cause cancer, Dr. Uygar Cenik says: “The most dangerous substances in cigarette smoke are tar and carbon monoxide. Carbon monoxide is an exhaust gas, reducing the blood's ability to carry oxygen. Tar is carcinogenic. The nicotine in cigarette smoke is a strong addictive substance. According to research, nicotine; Stating that it is as addictive as alcohol, cannabis, heroin and morphine, Dr. Civilized Cenik; Some other harmful substances in tobacco smoke; paint remover acetone, cadmium used in battery production, methanol in rocket fuel, lighter gas butane, cleaning agent ammonia, rat poison arsenic and cyanide, and deadly poisons such as naphthalene.

Largest cause of lung cancer and COPD

Both smoking and inhaling these harmful substances with cigarette smoke cause more than twenty types of cancer, especially lung cancer. Tongue, lip, palate, larynx, esophagus, bladder and kidney cancer are some of these. Stating that the risk of death from cancer in people who use tobacco products is 15-25 times higher than those who do not smoke, Dr. Uygar Cenik said, “Research has shown that each cigarette smoked shortens human life by an average of 12 minutes. Smoking is the most important proven risk factor in the development of lung cancer and Chronic Obstructive Pulmonary Disease (COPD). Even one cigarette disrupts the activity of the cells lining the respiratory tract, which cleans the factors that can cause diseases in the lungs such as dust, bacteria and viruses in the air we breathe from outside, for 3-4 days. It causes many serious problems, from heart attack to cerebrovascular diseases, from peripheral vascular diseases to sexual dysfunctions, from miscarriage and premature birth to retardation of the baby's development in the mother's womb. The use of tobacco products causes damage by creating oxidative stress in all tissues and leads to premature aging. This risk increases as the number of cigarettes smoked per day and the number of years smoked increases.

12 effective tips to help you quit smoking

Chest Diseases Specialist Dr. Uygar Cenik and Expert Psychologist Sena Sivri list their suggestions that make it easier to quit smoking;

Determine the right time yourself

Quitting smoking is a process of change. It also means that the person changes his daily life, environment, friends and entertainment. In order to quit smoking, first of all, the person must want it himself. When the person feels ready, being included in the smoking cessation program increases the success of quitting. He is asked to set a day for quitting smoking in his mind; It can be a birthday or any date, and it is necessary to develop a healthy coping strategy, identifying the emotion and smoking to cope with which emotion.

Ask for the support of loved ones

It is important that the decision to quit smoking and not using it anymore is shared with friends, family and social circle and their support is requested in this regard. If there is another smoker at home, quitting together will allow both of them to experience this process more easily.

Meet your non-smoker friends

In the process of quitting smoking, it is important for a person to meet with non-smoker friends rather than smoking friends, delay meeting with smoking friends for a while, or ask for support by asking them not to smoke, and places that evoke smoking should be avoided in this process.

You can try nicotine gum

Nicotine gums are beneficial during this period. When there is an intense desire to drink, chewing it for a short time and keeping it in the cheek removes physical dependence and provides relief. The method of quitting can be selected by measuring the number of cigarettes smoked per day, the degree of addiction and the carbon monoxide level in the breath. The medical background and current health status are also determinants of the method. This period can be easily overcome by combining nicotine gums or plasters with nicotine replacement support or drug therapy with some practical suggestions.

Postpone smoking

Studies have shown that postponing the desire to smoke for 3 minutes significantly reduces the desire to smoke. Although this process differs from person to person, postponing is an important tactic for each habit that is desired to be abandoned. When the desire to smoke arises, it will be useful for the person to occupy himself with something different, to use procrastination to distract himself, to make sense of the current desire and to try to define the emotion. For example; Going to the kitchen and preparing a drink or eating a carrot or cucumber, chewing gum, distracting himself in terms of lip addict, talking to a close friend again, going to the balcony to get some air, taking a shower or going out for a short walk, this intense desire. helps him get through. Applying to postponement, especially in the intense demand after the maintainers, will reduce the desire or even pass it on.

Remove objects that suggest smoking

Eliminating objects such as cigarette packs, lighters, ashtrays that remind him of cigarettes at home, and removing the smell of cigarettes from the house by giving his clothes to dry cleaning makes a significant contribution.

Add different occupations to the habit

It may be beneficial to deal with something that requires hand-holding in cigarette addiction, where hand habits are also at the forefront. This can be many things like organizing the office desk, writing, texting a friend.

reduce caffeine consumption

Increasing awareness of thoughts, feelings, and situations that trigger the desire to smoke, discovering companions and maintainers (such as coffee, cigarettes) and disrupting these pairings are important steps towards behavioral change in smoking cessation. For example; If coffee accompanies smoking, coffee consumption can be reduced or smoking-free can be tried, thus reducing the feeling of psychological deprivation. Because quitting smoking is a behavioral change, and withdrawal symptoms (such as irritability, insomnia, appetite changes) caused by not smoking are convincing not to quit, no matter how much the person wants to quit. Thoughts like the two pans of the scale contradict each other.

Make time for your hobbies

During the smoking cessation process, focusing on hobbies or taking up a new hobby, spending more time outdoors and doing physical activity keeps the person strong by increasing the happiness hormone. While getting rid of a harmful but enjoyable habit, one should give more place to the things that will make him happy, love himself, determine the things that will make him feel good and try to do it frequently.

meditation, do yoga

It is also of great benefit to spend time on activities such as yoga, meditation and sports in order to cope with the negative emotions caused by withdrawal.

Don't say "I quit anyway, let me light a cigarette, nothing will happen"

Regardless, it is very important not to light a single cigarette. It is necessary to be vigilant and careful about this after quitting. When you are bored or in a pleasant moment, don't say "I'll light a cigarette, it's okay, I quit anyway". Imagine and remember the beautiful and healthy future that awaits you; Think of your loved ones and don't light that cigarette. Quitting smoking from one's life will both increase the quality of life and be the most important step to spend long, healthy and happy years with their loved ones. For human beings, everything starts with small steps. Even Everest can be climbed step by step. Small steps take us where we want in life, as long as we are determined, we want, we do not lose our motivation.

Get expert support if needed

Along with medical treatments, psychotherapy is the most effective method in providing this behavior change in smoking cessation. Getting support is important in this process.

It is possible not to gain weight after quitting smoking

Nutrition and Diet Specialist Melike Şeyma Deniz stated that gaining weight after quitting smoking is a serious concern for some people, while “However, studies show that weight may not be gained after quitting smoking, and if it is taken, it can be compensated. The first 3 months after quitting smoking is the most risky period for weight gain, but it is possible not to gain weight when this period is managed correctly. For this, make sure to add activity to your life, do regular exercise, use smaller plates, increase the consumption of vegetables, chew food a lot, consume nuts in moderation, prefer raw nuts as they have less salt content, use herbs instead of tea and coffee as caffeinated drinks may cause smoking cravings. Try the teas, drink a bottle of mineral water a day,” she says.