Simple steps to quitting smoking | Dana-Farber Cancer Institiute



How to quit smoking forever

30. That's how many times the average smoker will attempt before kicking the habit, says a new study. According to Canadian research, a quit attempt is only deemed successful if you are able to go at least 12-months without puffing away, a goal that could take years to achieve. Sounds scary, but you shouldn't quit, er, quitting. That's the point. 

"Clinicians should reassure smokers that, just because they have failed 10 times, does not mean they will never quit," says Dr John Hughes of the University of Vermont School of Medicine in Burlington. 

Some smokers are able to give up smoking almost as quickly as it takes to spark one up. For others, it takes time. But stick at it you must. If you're struggling with motivation to cut back, here’s something that will stop you giving into temptation this weekend. It's a new video demonstrating just how much your lungs suffer from your dirty habit:

 

That’s right, as well as turning your lungs a downright dismal colour, it’ll slash your capacity to absorb oxygen, sending your endurance to dangerously low levels.

And that’s not all. According to the campaigning public health charity, Action on Smoking and Health (ASH), there are about 10 million adults who smoke cigarettes in Great Britain – about a sixth of the total UK population.

While it’s true that smoking rates have almost halved over the past 40 years, it’s still a worrying statistic.

Every year, around 100,000 smokers in the UK die from smoking related causes and about half of all regular cigarette smokers will eventually be killed by their addiction. And if that wasn’t enough to worry you, how about this: smoking accounts for over one-third of respiratory deaths, over one-quarter of cancer deaths, and about one-seventh of cardiovascular disease deaths. Sorry to be the bearer of bad news.

ASH also state that about two-thirds of current smokers would like to stop smoking but only about 30% to 40% attempt to quit in a given year. Smoking is an addiction, with 60% of smokers saying they would find it hard to last a whole day without smoking and 70% having their first cigarette of the day within an hour of waking.

If you’re a smoker and you want to quit,MHis on hand to help. The hard effort has to come from you, but start with these four proven strategies, which will help you give up for good. 

 

1. Exercise

People who exercisewhen they crave cigarettes are more likely to overcome the urge to smoke, finds a report published in the journal Addiction.

Researchers say exercise could distract you from thinking about taking a puff, and breaking a sweat may lift your mood and boost your feelings of self-control, reducing your impulsiveness. 

(Related: Exercise won't only help you quit smoking but it will make you happier too)

2. Tell the world you are quitting 

Smokers who share their struggles viasocial mediaare more successful at quitting – and staying clean – than those who seek support offline, finds University of Georgia research.  

Flocking to Facebook can help you link up with like-minded others over a common goal, and the more connected you feel, the more you believe you can curb your cravings. 

(Related: How to reverse the effects of smoking)

3. Pick up some produce

Eating more fruits and vegetables could help you quit smoking and stay tobacco-free for longer, according to a 2012 study from the University of Buffalo.

Hankerings for cigarettes and foods are closely linked and confused with one another, the researchers say. By eating a diet with a high fibre content, you’ll feel fuller and avoid craving confusion.






Video: How To Quit Smoking (FOREVER IN 10 MINUTES)

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Date: 06.12.2018, 20:35 / Views: 51532