Quitting smoking is a health investment you cannot give up because it reduces your risk of developing many disease conditions. Quitting smoking on your own is possible, but with the support of your doctor or cessation specialists, the chances of success are greatly increased. The most recent ISTAT data indicate that 90% of former smokers quit without the need for help, but trying an average of 6 times. Evidence shows that the more support one receives, the higher the probability of quitting smoking permanently.
What to know
It’s good to remember that the first 24 hours after the last cigarette are the most difficult, and the first 4 days are the most intense for withdrawal symptoms, which tend to subside from the first week to the first month, while feelings of discomfort (such as fatigability, irritability, difficulty concentrating, increased appetite, etc.) may persist for several months.
The craving for a cigarette, however, lasts only a few minutes, and it is not too difficult to adopt strategies for distraction such as drinking a glass of water, taking a walk, chatting with someone, chewing gum or sugar-free candy. Nicotine is an anorectic: therefore, by quitting smoking, weight gain of no more than two or three pounds is possible. Not everyone gains weight, however, but if you don’t want to risk it, it is sufficient to change gradually
The compelling desire for a cigarette, however, lasts only a few minutes, and it is not too difficult to adopt strategies for distraction such as drinking a glass of water, taking a walk, chatting with someone, chewing gum or sugar-free candy. Nicotine is an anorectic: therefore, by quitting smoking, weight gain of no more than two or three pounds is possible. Not everyone gains weight, however, but if you don’t want to risk it, it is enough to gradually change your eating habits, reducing the amount of food per meal, preferring 3-5 light meals rather than two large ones, drinking plenty of fluids, reducing alcohol consumption, choosing fruits and vegetables when you feel the need to eat something between meals, and, finally, increasing physical activity.
It is also good to remember that it may happen that you start smoking again, and this can be helpful in recognizing and coping better with critical moments; relapses are part of the journey of change and should not discourage, but can be helpful in knowing and coping better.
If you quit smoking:
Within 20 minutes heart rate and blood pressure are reduced
Within 12 hours the carbon monoxide level in the blood decreases and returns to normal levels.
Within 2-12 weeks blood circulation improves as does lung function
Within 1-9 months, coughing and shortness of breath decrease.
Within 1 year the risk of heart attack becomes half that of a smoker.
Within 5-15 years later the risk of stroke becomes the same as that of a nonsmoker.
Within 10 years, the risk of lung cancer decreases by up to half, and the risk of cancers of the mouth, throat, esophagus, bladder, cervix, and pancreas are also reduced.
Within 15 years, the risk of heart attack becomes the same as that of a nonsmoker.
In addition, if you quit smoking:
at age 30 you gain at least 10 years of expected life.
At age 40 you gain 9 years of expected life.
at age 50 you gain 6 years of expected life.
at age 60 you gain 3 years of expected life.
