You just have quitted
You just have made a big decision in your life and quit smoking. Believe in yourself, you’ll make it!
There might be some withdrawal symptoms connected to quitting smoking in the beginning. The symptoms are very individual (you get easily irritated, lack of patience, restlessness, difficulties with concentration, insomnia, headache, constipation, craving for cigarettes, growing craving for sweets and food). The majority of withdrawal symptoms are caused by reduced level of nicotine in the body. Drinking coffee may make the withdrawal symptoms worse. Remember to sleep enough.
Remember that the withdrawal symptoms are only temporary!
There are many positive things happening in your body immediately after quitting.
Day 1 – 1 week after quitting
Blood pressure and heartrate return to normal already within half an hour
The oxygen saturation in the blood returns to normal
The carbon monoxide disappears from the body within few days
The lungs start clearing from slime and other waste caused by smoking
The reduction state of bronchi stops and you get more energetic
Sense of smell and taste improve notably
2 to 12 weeks after quitting
Blood circulation and oxygen uptake improves and walking and running gets easier.
Stress level lowers and the quality of sleep get better and the quantity higher.
Memory gets better and concentration improves.
Sexual potency improves and sex improves.
The quality of sperm cells improves. The fertility of women improves and it’s safer to plan pregnancy.
3 to 9 months after quitting
The lungs work better and better, (coughing and breathing difficulties diminish).
Skin gets healthier and the yellowing of teeth and nails starts to disappear.
10 years after quitting<br /> Risk of getting one of the diseases caused by smoking has almost disappeared.
Gaining weight?
Giving up smoking may make you gain weight. Be aware!
After giving up smoking the sense of taste improves, food starts tasting better and there’s a danger of eating too much. Quitting smoking also slows down the metabolism, which may cause weight gain. When quitting, cigarettes shouldn’t be replaced with sweets but with healthy snacks like fruits and vegetables or a glass of water. Doing sports eases the withdrawal symptoms and helps you to keep in shape. What would be the best way of doing sports for you?
Stressful?
The withdrawal symptoms caused by quitting smoking can be eased by relaxation. Relaxation is a good way to calm body and mind. There are various CDs especially for that purpose. You can also listen to your favourite music and just relax.
What in place of cigarettes?
- Meet friends, seek the company of non-smokers, call your sponsor. Go to the movies, concerts etc.
- Avoid places where people are smoking.
- Do sports: go for a walk, gym, swim, surf, play golf (what’s your thing?)
- Get a new hobby! It’ll focus your attention on new things.
- Do something nice during cigarette breaks.
- Give your hands something to do (draw, knit, crochet...)
- Think daily about the good things stopping smoking has brought into your life.
© Suomen Syöpäyhdistys 2009