The diary of smoking refusal is a powerful motivator that not only talks about positive changes in the body, but also allows you to understand what to expect from the future.The plan determines in detail what is beneficial for the whole refusal process and how to deal with nicotine addiction.
The main characteristic of the log that refuses to smoke in its effectiveness.It allows you to forget about the bad habit guided by these tips and recommendations that former smokers gave.They themselves went this path and proved that he would overcome.
The abandoning smoker's calendar
If the smoker, however, decides to complete the period of moral training and refuses cigarettes, changes in his body begin to make changes that lead to certain external and internal manifestations.Study the smoker's diary within days, from which you can find out exactly what awaits you at every stage of the table until smoking.
The first day without tobacco
The body begins to get rid of nicotine and the accompanying smoking of harmful substances.Curlistry, which is largely secreted by tobacco during smoking, will be replaced by oxygen that cannot affect the general well -being.The abandonment of the smoker may be proud, satisfaction with rejection of smoking.Some former smokers, and especially smokers three hours after waking up or the last smoked cigarette alarm and become more distinctive, but you can be distracted by the thoughts of a cigarette by switching attention to other activities.
During this period, food substitutes are acceptable:
- The sweet or candy used instead of cigarettes facilitates the moments of exacerbation of longing for smoking;
- The sweet fruits with a rich taste will help you get rid of the unpleasant taste in your mouth;
- Green tea at bedtime will help you replace the traditional evening cigarette.
The second day
On the second day, the work of the lungs is significantly improved.A former smoker in the morning may feel that the awakening process is easier than usual.A feeling of lighter breathing may occur, but at the same time a cough will appear at the same time - the body gets rid of "garbage" in the lungs.
The smoker, who has given up smoking, can speed up the process of cleaning the body, taking expectorant medicines.
Three days
The taste and olfactory receptors are cleaned, resulting in the smoker feels better and the taste of the food becomes more affected.During this period, the longing for tobacco is often replaced by sweet products, but it is advisable to choose not desserts but fruits, but also to drink plenty of water.
4 days
The fourth day for many smokers is accompanied by the appearance of edema, most often swells the face.There are also bowel problems, usually constipation.In order to normalize the digestive tract, it is recommended to use:
- Sour -milk Products, for example, a glass of kefir before going to bed;
- Flakes and various cereals (eg cereals).
Fifth day
The restoration of the functions of all organs of the body continues.But also 5 days without cigarettes - this is the point of the most likely to return to smoking.In cases where the longing for smoking becomes unbearable, re -read "The list of disappointments in cigarette", use candy, fruits or other substitutes.
6 and 7 days without cigarettes
The appearance of tremor of the arms or legs increased thirst.Organize your activity in such a way that you are distracted by the thoughts of smoking, try to avoid communication with other smokers.
It is believed that on the seventh day the physiological dependence on nicotine completely disappears.
At this stage, it is necessary to pay attention to the formation of new habits that must replace the ritual of smoking.
Eighth, ninth and ten days without cigarettes
Respiratory recovery continuesSTake a look at your health: the smoker calendar, which gave up smoking during the winter season, can be "decorated" with sickness leave, mainly related to respiratory disease.
During the second week, you can start sports, especially related to active respiratory activities: running, game, sports.The development of enzymes in the digestive tract returns to normal.Attracting a cigarette rarely occurs only when communicating with smokers.During this period, organize your fun in such a way that you avoid smokers.The body's immune system is gaining strength.A cough that accompanies the excretion of phlegm from the lungs can be strengthened.Be sure to take expectorant medicines.
The eleventh day
Due to the normalization of the cardiovascular system, the complexion of the face changes, the bruises under the eyes can reduce, the acceleration of the processes of healing skin steps and abrasions.Due to hormonal restructuring, mood swings, attacks of aggression occur.
Twelfth day
The desire to smoke is felt, but it becomes unobtrusive.Inflammatory processes in the lungs, the stomach is reduced.It practically passes cough.
Thirteenth and fourteenth day
Skin cells are quickly updated.However, blood pressure boards, headache, fatigue may appear.The idea of the proximity of a two -week smoking line helps to resist a cigarette.The smell of cigarette smoke can cause hostility in some cases nausea, but there are thought that you can "reward for patience" with a cigarette.Of course, you should not follow such ideas.
Third week without cigarettes
During the third week, the restoration of all functions of the body continues, at the same time forming significant habits that help to limit the longing for tobacco.Please note: This week, the risk of breaking a pernicious habit is still very high.According to statistics on the 18th day, around the sixth part of the smokers, he starts smoking again.
First month without cigarettes
The first month is the most difficult and if you have been able to overcome this threshold, praise yourself and remember that it will be easier to be easier every day.This month, it is advisable to refuse to use alcohol and if you decide to refuse to drink forever, then remove the "calendar of the one who gives up drinking", in the days when the frequency of alcohol consumption, expectations and final feelings will be painted, that is, they conduct exactly the same period of "moral preparation".
The second and third months of rejection of smoking
Starting at 50 days of smoking and ending with the third month, the most enjoyable period for former smokers is passing: the external symptoms of cigarettes are increasingly manifesting, the skin looks more jelly, the complexion is noticeably improved, the dryness passes.There is no more desire for cigarettes as such, but the habit led to automatic (clapping the palms in the pockets in search of a package, the habit of making breaks in the work that had previously occupied smoke breaks).
Eighth, ninth and tenth day
If the stage of non -smoking lasts the second week, a more sensation of taste and smell appears - this is noted especially in the diary.Currently, no -pastors may already have a complete restoration of enzymes in the digestive system.Hematopoiesis improves.If a person does not smoke cigarettes, his respiratory system can recover as quickly as an intense person has previously smoked.If you read the calendar on the smoking table during the day, you can notice that physiological sensations change to better in the second week.The taste of the food is already felt bright, but the appetite is still increasing, the pressure decreases.
Interestingly, in the second week, a clear aversion to tobacco smoke can occur, nicotine sometimes even causes vomiting, gives dizziness.Appetite, as before, has increased and the body's resistance to viruses is sharply deteriorating, you can get SARVI.
After the second week without smoking, one begins to feel disgusting about tobacco smoke.
How does the body recover from a refusal of emotional origin?This period in the diaries is described as easy for the body of a smoker, in the second week it is much easier, the vegetative manifestations of nicotine dependence are reduced.The interruptions are still possible, but this period is easier, it seems that the stimulus continues forward, completely cleansing the body.
Changes occurring next year
So, the first hours and days are the most difficult for the people who have decided to give up smoking are already behind.Some, remembering the taste of cigarette smoke, return to their previous habit.For those who resisted the temptation, the revival process continues.
This happens to a person next year by month:
- By the end of the first month the physical dependence on tobacco passages.The basis of body regeneration is formed at the cellular level and is able to function without nicotine doping.In psychological terms, the danger of crashes remains.
- During the second month, the process of updating the lungs continues.The skin becomes clean, the complexion changes: the desire and the peeling leaves.However, rosemurosis remains.It will be preserved until the process of restoring the cells of the blood vessels is completed.Spotting in the respiratory tract and dry throat cause cough attacks.In order to oppose the desire for smoking, support is still required and a character is needed.
- During the third month, the update of the vascular system is activated.The tone of the blood vessels is normalized.This time is characterized by the end of the psychological dependence on smoking.There is almost no worrying malaise: headache, dizziness.Good sleep and appetite.
- The fourth month: is distinguished by the normal functioning of the gastrointestinal tract.The food is absorbed, the constipation is not worried.Body weight stabilizes.
- During the fifth month, the recovery process begins in certain sections of the liver.Lung renewal continues.Sometimes the impulse seems to light a cigarette.Such provocations will be repeated until complete renewal of the body.They must resist.
- In the last six months, there has been a complete replacement of the blood composition.Now there are healthy cells in the plasma that are abundant to transport oxygen to all organs.The restoration of the liver and the structures of the bronchopulmonary system continues.
- During the seventh month, sense of smell and touch worsen.
- During the eighth month, most former smokers had no cough.Chronic obstructive lung disease enters the period of remission, which can continue to constantly obey all the doctor's advice.
- The ninth month is considered a turning point in human life, since the risk of a cigarette is still preserved.The threat comes from smoking rooms in public places and at work, an example of other smokers is infected on the street.
- The tenth month was marked by smoking.It often happens when you wake up in the morning, a person automatically lights a cigarette.Under the influence of such mechanical actions, no return to nicotine dependence in all occurs.Most manage to resist the temptation.Those who like to sing mark the ease in the control of the voice strings.
- Lack of shortness of breath allows you to easily walk, run, jump, deal without much effort with exercise, homework.Nevertheless, the likelihood of starting to smoke again will still remain.
- A year has passed and the body is practically restored.The threat of cardiovascular disease, strokes, cardiac attacks, oncology and pathologies of the internal organs decreases significantly.