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Tips & Advantage of Quitting Smoking
Wed, 31 Aug 2022
Smoking is the most common form of tobacco use worldwide. More than 8 million people worldwide each year die from smoking. More than 7 million of these deaths are due to direct use and about 1.2 million are due to exposure to secondhand smoke.
Smoking will affect almost all organs of the human body. Any form of tobacco use used for cigarettes is dangerous, and there is no safe level of exposure to the smoke. Tobacco products smoked, including through pipes, contain more than 7000 chemicals, including at least 250 chemicals known to be toxic or cause cancer. The use of smokeless tobacco can cause serious health problems that are sometimes deadly. Exposure to secondhand smoke also causes adverse health effects including death. New tobacco products contain the same chemicals as
traditional tobacco products and endanger health.
Quitting smoking is not easy. Requires determination and strong will based on intention.
THESE ARE TIPS TO STOP SMOKING:
1. Motivation
Make a determination and a goal to quit smoking. Begin to define more specific and compelling reasons. For example: Intend that you want to protect your family (passive smokers) from the risk of developing lung cancer.
2. Stop Method
Quit smoking immediately (total), or gradually reduce the number of cigarettes smoked per day. Reduce the frequency of smoking and the number of cigarettes gradually, so that the mind and body will begin to get used to avoiding nicotine addiction little by little.
3. Resist Desire by Procrastinating
Self-restraint is one of the keys to being able to control yourself from the desire to smoke. The method is quite easy, for 5 minutes before lighting the cigarette. The next day if the urge appears increase the delay to 10 minutes, add another 5 minutes of delay each day. This way your body will realize that the urge to smoke will slowly fade away.
4. Exercise regularly
Regular exercise such as jogging and walking will help you get in a better mood, your body and mind will be fresh. With sports activities will make you avoid stress, so there is no need to smoke anymore as an excuse to relieve stress.
5. Ask for Support from Family and Relatives
Ask for support from the family by asking them to always remind them not to smoke. The support of close friends and relatives will also greatly affect the success of quitting smoking. Example: being able to join a community of ex-smokers (note: this is for sharing and strengthening each other, and this method is very powerful).
6. Consult a Doctor
This method is worth trying, you should consult a doctor to help deal with addiction to nicotine.It's never too late to quit smoking. Quitting smoking will reduce the risk of the disease.
The risk of death will be much reduced by stopping smoking behavior, since the first 20 minutes the benefits of quitting smoking have started, so the sooner someone stops smoking will get many benefits and provide a longer life expectancy, in general it can be seen in the following table:
BENEFITS OF STARTING TO STOP SMOKING:
• 20 minutes, blood pressure, heart rate and peripheral blood flow improve.
• 12 hours, almost all the nicotine in the body has been metabolized. The CO level in the blood returns to normal.
• 24-48 hours, nicotine begins to be eliminated from the body. Taste and olfactory functions begin to improve. The cardiovascular system improves well.
• 5 days, most of the nicotine metabolites in the body are gone. The function of taste/taste and smell is much improved. Cardiovascular system continues to improve well.
• 2 to 6 weeks, the risk of infection in the wound after surgery is significantly reduced. The function of the cilia (vibrating hairs) in the airways and lung function improves. Shortness of breath and reduced coughing.
• 1 year, the risk of coronary heart disease is reduced by half compared to people who continue to smoke.
• 5 years, the risk of stroke decreases at the same level as in people who have never smoked.
• 10 years, the risk of lung cancer is reduced by half.
• 15 years, all-cause mortality/death and risk of coronary heart disease decreased at the same level as for people who had never smoked.
Source: PTM Posbindu Cadre Smart Book, 2019.
Let's live healthy without smoking!
Source:
WHO, WHO Statement: Healthy and prosperous Indonesia through higher excise duty and tobacco product prices, Jakarta, 2020
Indonesian Ministry of Health, Smart Book for PTM Posbindu Cadres, Jakarta, 2019
Ministry of Health RI, Healthy Life Without Smoking, Jakarta, 2017
Author: dr. Afi Falizia (Medical Consultant Doctor PRAMITA Clinical Laboratory Jl. Ngagel Jaya No. 71, Surabaya)
Smoking will affect almost all organs of the human body. Any form of tobacco use used for cigarettes is dangerous, and there is no safe level of exposure to the smoke. Tobacco products smoked, including through pipes, contain more than 7000 chemicals, including at least 250 chemicals known to be toxic or cause cancer. The use of smokeless tobacco can cause serious health problems that are sometimes deadly. Exposure to secondhand smoke also causes adverse health effects including death. New tobacco products contain the same chemicals as
traditional tobacco products and endanger health.
Quitting smoking is not easy. Requires determination and strong will based on intention.
THESE ARE TIPS TO STOP SMOKING:
1. Motivation
Make a determination and a goal to quit smoking. Begin to define more specific and compelling reasons. For example: Intend that you want to protect your family (passive smokers) from the risk of developing lung cancer.
2. Stop Method
Quit smoking immediately (total), or gradually reduce the number of cigarettes smoked per day. Reduce the frequency of smoking and the number of cigarettes gradually, so that the mind and body will begin to get used to avoiding nicotine addiction little by little.
3. Resist Desire by Procrastinating
Self-restraint is one of the keys to being able to control yourself from the desire to smoke. The method is quite easy, for 5 minutes before lighting the cigarette. The next day if the urge appears increase the delay to 10 minutes, add another 5 minutes of delay each day. This way your body will realize that the urge to smoke will slowly fade away.
4. Exercise regularly
Regular exercise such as jogging and walking will help you get in a better mood, your body and mind will be fresh. With sports activities will make you avoid stress, so there is no need to smoke anymore as an excuse to relieve stress.
5. Ask for Support from Family and Relatives
Ask for support from the family by asking them to always remind them not to smoke. The support of close friends and relatives will also greatly affect the success of quitting smoking. Example: being able to join a community of ex-smokers (note: this is for sharing and strengthening each other, and this method is very powerful).
6. Consult a Doctor
This method is worth trying, you should consult a doctor to help deal with addiction to nicotine.It's never too late to quit smoking. Quitting smoking will reduce the risk of the disease.
The risk of death will be much reduced by stopping smoking behavior, since the first 20 minutes the benefits of quitting smoking have started, so the sooner someone stops smoking will get many benefits and provide a longer life expectancy, in general it can be seen in the following table:
BENEFITS OF STARTING TO STOP SMOKING:
• 20 minutes, blood pressure, heart rate and peripheral blood flow improve.
• 12 hours, almost all the nicotine in the body has been metabolized. The CO level in the blood returns to normal.
• 24-48 hours, nicotine begins to be eliminated from the body. Taste and olfactory functions begin to improve. The cardiovascular system improves well.
• 5 days, most of the nicotine metabolites in the body are gone. The function of taste/taste and smell is much improved. Cardiovascular system continues to improve well.
• 2 to 6 weeks, the risk of infection in the wound after surgery is significantly reduced. The function of the cilia (vibrating hairs) in the airways and lung function improves. Shortness of breath and reduced coughing.
• 1 year, the risk of coronary heart disease is reduced by half compared to people who continue to smoke.
• 5 years, the risk of stroke decreases at the same level as in people who have never smoked.
• 10 years, the risk of lung cancer is reduced by half.
• 15 years, all-cause mortality/death and risk of coronary heart disease decreased at the same level as for people who had never smoked.
Source: PTM Posbindu Cadre Smart Book, 2019.
Let's live healthy without smoking!
Source:
WHO, WHO Statement: Healthy and prosperous Indonesia through higher excise duty and tobacco product prices, Jakarta, 2020
Indonesian Ministry of Health, Smart Book for PTM Posbindu Cadres, Jakarta, 2019
Ministry of Health RI, Healthy Life Without Smoking, Jakarta, 2017
Author: dr. Afi Falizia (Medical Consultant Doctor PRAMITA Clinical Laboratory Jl. Ngagel Jaya No. 71, Surabaya)
