Six Steps to Quit Smoking for Good
There are many effective ways to quit smoking, and while no one method works for everyone, following these steps can help you on your path to living a smoke-free life.
Pick a Quit Date
Choose a date to quit smoking and mark it on your calendar. Make sure it’s not too far in the future so you don’t lose motivation, but give yourself enough time to prepare mentally and physically.
Remove All Nicotine Products
On the night before your quit date, throw away all cigarettes and any items that remind you of smoking, like lighters or ashtrays. Clean your home, car, and other places where you’ve smoked to eliminate the smell and reduce temptations.
Get Quitting Aids (If You Need Them)
Consider using nicotine replacement therapies (NRT) like gum, patches, or inhalers to help you quit. These should be used temporarily. Stock up on substitutes like gum or toothpicks to manage cravings. Other options include hypnosis, acupuncture, and support groups.
Know Your Smoking Triggers
Identify what triggers your urge to smoke. Track your smoking habits before you quit to spot patterns, such as smoking after meals or during stressful times. Plan how to handle these situations without smoking.
Ask for Support
Support is crucial when quitting. Let friends, family, and healthcare providers know you’re quitting and tell them how they can help. This might include regular check-ins or having someone you can call when you feel the urge to smoke.
Stay Busy
When cravings hit, distract yourself with activities like walking, stretching, or calling a friend. Cravings usually pass within minutes, so find something else to focus on until they subside.
Health Effects Timeline
Your body starts to heal as soon as you quit smoking. Here’s what happens after your last cigarette:
20 minutes: Your heart rate and blood pressure return to normal.
8 hours: Oxygen levels in your blood return to normal, and your risk of a heart attack decreases.
24 hours: Your lungs start clearing out mucus caused by smoking.
48 hours: Your sense of taste and smell begin to improve.
2 weeks to 2 months: Lung function increases up to 30%.
1 year: Your risk of heart attack is halved.
10 years: Your risk of dying from lung cancer is halved.
20 years or more: Your risk of heart disease is the same as a non-smoker.
Benefits of Quitting Smoking
Quitting smoking has numerous health benefits regardless of your age or how long you’ve been smoking. Here are the top six benefits:
Reduce Your Risk of Cancer
Quitting smoking significantly lowers your risk of lung cancer and other cancers. Smokers are much more likely to die of lung cancer than non-smokers, so quitting is a major step towards better health.
Lower Your Cholesterol
Smoking lowers your good cholesterol (HDL) levels, which helps protect against heart disease. Quitting helps increase HDL levels and reduce your risk of arterial plaque buildup and heart disease.
Improve Your Blood Pressure
Smoking raises your heart rate and blood pressure. Quitting will help normalize both, improving your cardiovascular health.
Boost Your Immune System
Quitting smoking reduces inflammation, improves circulation, and increases oxygen levels, all of which strengthen your immune system, making it easier to fight off illnesses.
Clearer Skin
Smoking causes premature aging and wrinkles by restricting blood flow to the skin. After quitting, your skin will receive more oxygen and nutrients, making it look healthier and more vibrant.
Taste Buds Improve
Smoking damages nerve endings in your mouth and nose, dulling your senses of taste and smell. Within 48 hours of quitting, you’ll notice that food and drinks taste better as your nerve endings begin to heal.
Potential Side Effects
While they aren’t side effects per se, your body has become addicted to nicotine, and as it eliminates the poison from your body, you may experience a healing crisis as you adjust to living tobacco-free, particularly in the early stages of your quitting journey. These include:
Nicotine Withdrawal
Nicotine withdrawal can last up to two weeks, with the most intense symptoms occurring in the first few days. Stay determined and remember that these symptoms will pass.
Inability to Sleep
Nicotine withdrawal can cause insomnia. To combat this, try meditating or stretching before bed, reduce caffeine intake, and stay active during the day.
Irritability
Irritability is common during nicotine withdrawal. Inform your loved ones that you might be grumpy and consider light exercise, meditation, or aromatherapy to improve your mood.
Constipation
Digestive issues are normal after quitting smoking. Drink plenty of water and eat a diet high in fruits, vegetables, and whole grains to promote regular bowel movements.
Increased Appetite
Your body may mistake nicotine cravings for hunger. Manage this by eating small, healthy meals throughout the day.
Difficulty Concentrating
It’s normal to experience “brain fog” for the first two weeks. Eating regularly to maintain steady blood sugar can help improve concentration.
Fatigue
Without nicotine, you might feel tired as your body adjusts. Get more rest, exercise to boost energy levels, and drink plenty of water to help flush out toxins.
Best Tips for Long-Term Success
Staying smoke-free can be challenging even after the initial cravings and withdrawal symptoms subside. Here are some tips to help you avoid slip-ups and achieve long-term success:
Eat Detoxifying Foods
A healthy diet can help you eliminate toxins from smoking. Incorporate lung-cleansing foods like pistachios, plantain leaves, and cayenne pepper. Drink ginger root or green tea daily to aid in detoxification.
Drink Plenty of Water
Staying hydrated helps flush toxins from your body. Drinking water can also help curb cravings. Sip water slowly or drink through a straw to keep your mouth busy during cravings.
Meditate
Meditation can help you manage cravings and promote a balanced mood. Try to meditate for five to ten minutes daily. For guidance, check out our article “Meditation for Beginners: A Guide to Inner Tranquility.”
Exercise
Exercise can boost your mood and improve your sleep, both of which help reduce cravings and withdrawal symptoms. Aim for 30 minutes of exercise each day.
Breathing Exercises
Deep breathing can help you cope with cravings. Inhale through your nose for a count of five, then exhale through your mouth for a count of seven. Repeat as needed to reduce cravings and stress.
Infrared Sauna
Infrared saunas help detoxify your body through heat. A 10 to 15-minute session can promote circulation, reduce pain and fatigue, and improve skin health. Drink plenty of water before and after your sauna sessions.
Do a Lung Cleanse
A lung cleanse can detoxify and refresh your respiratory system. This natural procedure helps purge accumulated toxins from the bronchial passages and lungs.
Try Vitamins & Herbs for Lung Health
Herbs like oregano, eucalyptus, and lungwort support lung health. Various vitamins can also help. Castor oil packs are another option for lung cleansing.
