Quitting smoking, a key decision for our health

The arrival of a new year often brings with it a host of good intentions. For many smokers, it's a time to reconsider quitting. This is no small matter; according to the World Health Organization (WHO), tobacco causes more than 8 million deaths worldwide each year, a fact that underscores the importance of taking the plunge and committing to a healthier lifestyle.

The Catalan government warns that tobacco use has serious health consequences The nicotine it contains has stimulating effects on the central nervous system and is highly addictive. In fact, tobacco use and exposure to secondhand smoke is the leading preventable cause of ill health and death. It is one of the most significant risk factors for major cardiovascular and chronic respiratory diseases, as well as numerous types of cancer.

Furthermore, involuntary exposure to secondhand smoke increases the risk of disease in nonsmokers, especially children.

Benefits of Quitting Smoking

The benefits of quitting smoking are clear. The harmful effects of carbon monoxide from tobacco smoke begin to disappear a few hours after quitting cigarettes, and after a year of quitting, the risk of having a heart attack is reduced by half compared to people who still smoke. Tobacco is harmful in all its forms: e-cigarettes, heated tobacco, or other nicotine products.

Prepare to leave it

The chances of successfully quitting smoking increase if the process is planned. Professionals recommend setting a specific quit date, preferably within the next two weeks. Communicating the decision to your partner and close friends and family can help. Anticipating moments of weakness, removing cigarettes and ashtrays from your home and car, and consulting healthcare professionals are basic steps. Professional support and accurate information can make all the difference. The role of medication

Studies show that there are Effective medications to help you quit smokingOn the one hand, there is nicotine replacement therapy (NRT), available without a prescription in the form of patches, gum, or lozenges. On the other hand, there are medications that require a prescription and medical supervision, such as varenicline, cytisine, or bupropion. These do not contain nicotine and have specific indications and contraindications. In all cases, it is necessary to carefully read the instructions and consult healthcare professionals if you have any questions, are pregnant, breastfeeding, or have any health problems. The day of nicotine replacement and the first few days

The day you've set to quit smoking marks the beginning of a new chapter. Thinking in the present tense, with a simple "I won't smoke today," can help. Distracting yourself with activities like walking, exercising, or going to smoke-free places is a useful strategy. So is replacing the act of smoking with other objects in your hand or mouth, drinking water, and avoiding tempting situations.

The health benefits appear quickly. Within 20 minutes, blood pressure and pulse normalize. In 24 hours, the risk of heart attack decreases, and within 48 hours, your sense of smell and taste improve. In just a few weeks, circulation and respiratory function improve significantly.

Withdrawal and Relapse

Withdrawal symptoms are usually more intense in the first few days, but they are temporary and can be reduced with medication. Nervousness, insomnia, or increased appetite can be managed with exercise, relaxation techniques such as deep breathing, choosing healthy and filling foods like fruits and vegetables, and reducing caffeine and alcohol consumption. If you experience a relapse, it should not be interpreted as a failure. Quitting smoking is a learning process that requires perseverance. If you need help, you can consult a healthcare professional or call 061 Salut Respon.