Month of smoking cessation. Renewal and recovery of the body after quitting smoking

Quitting smoking is supposed to be very difficult,so there are so many different techniques how to do it.
And at least one, and should help you in this difficult matter.

Good time everyone on my blog.

Today is such a good spring day, and on this sunny, beautiful day, I want to offer you an interesting technique - calendar of a smoker who quit smoking.

In this calendar, I paint: what needs to be done, how to prepare, how you will feel. We know - prepared means armed!

All information is laid out step by step - by day. Everything that will be described below, I felt and tested on myself ().

The essence of the calendar is self-control, that is, you set tasks and goals for yourself, control their implementation.

And so on for three whole years!
You know what to expect the next day, what to do in a week, etc., and how to deal with it. This makes it very easy for the smoker who wants to quit smoking.

The very first thing is to get yourself a calendar, big or small, it doesn't matter. You will need to mark all the dates in it, make notes, you will also put “crosses” - no matter how much you smoke, this will greatly encourage you not to smoke again.

Take a calendar and write right now: I quit smoking - day one, two, three ...

Set a withdrawal date.

It is desirable that this be a day off, so it will be easier for you to control your “bad habit” - there will be fewer incentives to smoke, it is easier to manage the situation at home, etc.

It also needs to be in the next 1-2 weeks. This is enough time for you to prepare. There is no need to delay the date for a long time - you can change your mind!
During this time, you need to learn about, understand the benefits of quitting, etc.

Attention! It is my deep conviction that we should not quit purely on willpower!
First, few people can last long.
And secondly, the smoker has a strong psychological attachment to the smoking process (ritual), so if you just “break” yourself, you may experience serious problems even mental disorders.

Therefore, before the date of quitting smoking, you must be prepared. If you voice this readiness in words, then this is - " I'm so tired of smoking!", or - " I do not want to smoke, I understand perfectly well that there is nothing good in it!».
Well, if your thoughts are of such a plan - “ I smoke because I like to smoke!", then it's too early for you to quit, you need to prepare ...
It is possible to watch video courses ...

Well, down with the lyrics, let's start the countdown!

-7. Seven days to failure

Write down all the benefits of quitting smoking on a piece of paper. May he always be with you so that you can always look at him.

-6. Six days to failure

This time, write down all your reasons for quitting. It could be:
Health
saving money
close
Your variant
You also need to keep it with you, in difficult moments it will motivate you to “hold on”.

-5. Five days to failure

You need to identify your smoking triggers.

Trigger (psychological term) - if in your own words, then this certain situation when you want to do something, in this case, smoke. Such a kind of "trigger" for a cigarette.

There are a lot of such triggers, and for each person they are different. Therefore, you need to determine them yourself, write them all down.

Knowing your enemy by sight will help you keep your "harmful" desire under control. That is, when you quit smoking, you will be able to bypass many triggers so as not to once again provoke yourself to a breakdown.

I will help you a little in identifying them.

Emotional triggers:
Depression
Sense of anxiety
Loneliness
boredom
hopelessness
Your variant

Common triggers:
Use
Car driving
After meal
Along with coffee
Take a break from work
after sex
Your choice

Social triggers:
On vacation, in a bar, etc.
Walking down the street, at the bus stop
Seeing someone smoking

-4. Four days to failure

Tell all your friends and family that you are quitting smoking.
If anyone smokes from them, ask them not to smoke around you and respect your decision. Also, when everyone knows that you are quitting, it will be easier for them to forgive your “some nervousness”.

-3. Three days to failure

Outline your “non-smoking person” plan for the first week. At the same time, to the maximum, bypassing triggers, provide interesting events for distraction, and of course - rewards, because you deserve it!

-2. Two days to failure

Remove all cigarette reminders:
Wash all clothes that smell of tobacco smoke
Clean your car and house, anything that smells of smoke
In those places where cigarettes lay, put nicotine chewing gum, lollipops ...

-1. One day to failure

Get rid of the lighter, ashtray and other smoker's accessories, you won't need them anymore!

1. I quit smoking - day one

On this day, be kind to yourself, if it's a day off - fine, relax, treat yourself to a reward.

You are no longer a smoker!

Your blood pressure and pulse returns to normal.
You have a feeling of joy and self-confidence - finally it happened, I quit!
It is unusual to go outside and not smoke.

There is a craving for smoking, but it is easy to withstand it, because today the level of motivation is the strongest!

2. I quit smoking, the second day - I don’t smoke yet!

The body adapts to the absence of nicotine, and addiction to it is more strongly felt. The body begins to recover little by little.

I want to smoke already stronger, occasionally thoughts come - “ Or maybe him!»

On occasion, the hands also reach for the pocket for cigarettes.

3. I quit smoking, the third day - I endure!

Peak nicotine starvation. The body is completely freed from nicotine, so it diligently “begs” for a dose.

At such a moment, the smell of tobacco smoke can easily provoke you to a breakdown, so beware of people who smoke.

The body is fully restored.

But with the "psyche" everything is much more complicated. The desire to smoke is very strong, you yourself are looking for a reason to break loose, thoughts - “why am I doing this, because everything is fine, and with health ...”

There is fear - it's forever!

Important! At this moment, be sure to switch, endure, the “attack” of the desire to smoke will last no more than 5 minutes.

With all this, a feeling of emptiness appears inside, and nothing can fill it: neither food nor drinks. You always want something, but it's not the same...

In these difficult moments, chewing gum (even if it is nicotine), candy, seeds, or anything, just to distract you, will help.

And remember that in the first days of quitting smoking (in most cases), excess weight is gained, it does not matter, this can be avoided, you can read in more detail.

After all, two addictions are now “shouting” at you - nicotine and psychological.

4. Fourth day - released!

So, your entry - " quit smoking, day one, two, three You can cross out. You successfully "crossed" them and endured the worst.

The desire to smoke has slightly decreased.
From this day on, we need to bypass to the maximum all of our triggers. Now they are working at full capacity, and any indulgence on our part will lead to a breakdown.

Also, on this day or a little later, the cough is activated. This is normal - the resin asks to come out, the body starts cleaning. If it gets worse, be sure to contact your doctor.

5. I'm quitting smoking for the fifth day!

All problems hit with renewed vigor.

Unfortunately, problems at work ...
This day is even harder than the third, irritability and nervousness are at their peak, the thought of cigarettes flashes constantly.

Important! At this moment, it is very important for you not to smoke, because you are now developing your own technique for dealing with a breakdown, and there will still be oh so many of them ...

Switch, take time off from work, buy a "bucket" of ice cream, go to all the sessions of an interesting movie, everything just to switch.

A thick and dark mucus (concentrate of many years of smoked muck) began to cough up a little.

Appears in some, etc. symptoms.

6. I don't smoke for the sixth day - I'm tired!

Almost everything is the same as on the fifth day. But oddly enough, when we don’t think about it, it’s very easy for us, and we forget about cigarettes.

Irritability is just as strong, the desire to smoke also wants to eat something.

See how you can relax without cigarettes.

The main thing to understand is that there is no nicotine addiction for a long time, only the psychological habit of smoking remains. There was a wave to smoke - they quickly changed the situation, the interlocutor, left the room, etc.

The cough continues, the state of health may worsen and a slight malaise may appear.

7. Seventh day - I have not smoked for a week!

Well, it's time to get our lists with motivations: the reasons and advantages of quitting smoking. This should cheer you up, support you in difficult times.

In my opinion, nicotine addiction passes in the first week (I used to think that it was three days), then it only remains psychological dependence from the process of smoking. After all, a cigarette is always present in our lives: joy or sorrow, happiness or sadness, after work and before work, etc. This is our strongest psychological anchor.

Celebrate this day only without alcohol ), because you have not smoked for 7 days!

By the way, about alcohol - you are contraindicated for at least 1 month to use it. I saw how people who abstained from cigarettes for a week lit up on the "drunk" with the words - "Come on!"
On that day, I felt worse, I had something like a cold, my temperature rose slightly. My doctor gave me an injection - so that the sputum (mucus) of the smoker quickly departed. After that, I began to cough up this "nasty" more and my health improved.

If you want to help your lungs cleanse, read the article.

Irritability and strong appetite are still present.

I congratulate you too! You lasted a whole week, many do not reach this milestone!
By the way, did you mark seven crosses on the calendar?

14. Fourteenth day. Second week – still quitting smoking!

This week I will not paint by day. Nothing special will change.

At this moment - the main thing - do not be fooled by your self-confidence - " I can smoke, I can not smoke».

This is a case from the life of my friend. He lasted about two weeks, did not smoke. Then at the feast he smoked one cigarette. The next day - again did not smoke ...
So from time to time he "smoked" one or two cigarettes ...
After a while (two months or more) he smoked as usual, one or two packs of cigarettes a day!

you have done already great job over yourself, we have achieved a lot, but remember - the "enemy" does not sleep!

Health will be restored at a fast pace. Cough with sputum is still not going away.
Keep marking the days on the calendar, because everything is just beginning!

30. Thirtieth day. Hooray, I haven't smoked in a month!

Well, we can safely say to everyone - " I QUIT SMOKING!»

Yes, you have already given up this bad habit, now the main thing is not to start it again.
After all, the “psychological anchor” still holds us firmly on the chain.

Our goals for this month:

1. If you have an appetite as strong as mine, then increase the proportion of vegetables and fruits in your diet. A large number of fiber of these products will greatly help in restoring the body, and also (most importantly) will not let you gain a lot of weight. That is, we will eat just as much, but this will do more good than harm.

2. This moment is great for identifying "enemies" in your environment. If someone constantly supports you - “on, light up”, then get rid of such a friend.

3. No need to do experiments on yourself, like - " What happens if I smoke?". Do not try, you will definitely start smoking!

4. You are already a non-smoker! You need to constantly repeat this to yourself, rejoice in it, praise yourself for every day you live without tobacco.

So your level of motivation will be constantly on top, it will be easier for you to control breakdowns.
By the way, about breakdowns.

Once I had a big fight with my wife (not without it), guys - there was such a desire to smoke ...
I haven't smoked in a month! If there were cigarettes at hand, maybe he lit a cigarette ...
But this is fixable, I could go to the store for them ...
But I began to think: “So, if I smoke, it will become easier ... and then?

And then - resentment at himself, that he could not restrain himself!

Disappointment in oneself - that there was not enough willpower!

Everyone will know that I gave up, and "smoking" friends will say - "we told you!"

No! I won't, I can handle it!"
And it helped me. During the following breakdowns, I remembered this moment and it gave me the strength to hold on, hold on and hold on again!

The cough with sputum almost disappears, at some point the characteristic “lump” in the throat will imperceptibly disappear.

90. Ninety days I do not smoke!

Well, everything is much easier:
Almost no irritation
The feeling of "vacuum" in the body disappears
We have already learned a little to cope with appetite

There is almost no “reflex” to smoke for any reason, we can already freely stand among people who smoke. But a treacherous thought sometimes creeps in - “Why don't I smoke? Would smoke!"

Everyone asks and wonders - " How did you quit?". And you don’t know what to say, it’s like you didn’t do anything complicated, now it’s clear - QUIT SMOKING EASILY!

180. One hundred and eightieth mark in the calendar!

Congratulations! You have been a non-smoker for six months already!

It is not funny, but the desire is still present. Yes, it is minimal, but still. It really surprised me!

365. One year already? So much?

A year has passed.

Sometimes, in especially difficult moments, it seems that a cigarette will help solve the problem ...
Here! What a strong psychological connotation in this (smoking ritual) process!

In confirmation of this - dreams. “Digging” into this problem, I found out that almost every smoker who quit smoking has such dreams:
Some kind of problem, I calmly light up, everything is the same as always ... but ... here ... here ...
Some unpleasant feeling inside, something is wrong...
And horror… I DO NOT SMOK for a year!!!
Everything is gone, all my torment is in vain ... how pitiful and bitter ...

And then I wake up, covered in sweat, in a minute it comes - it's just a dream! Huh...

Do you have such dreams?

Health conditions – medical experts say we have already reduced such risks:
Lip cancer - 99%
Liver and lung cancer - 85%
Esophagus and stomach - 65%
Heart attack - 49%
Stroke - 31%

1095. I have not smoked for three years!

Yes! Somehow I counted how much I do not smoke. Three years have passed, but it seems like yesterday I quit ...
Dreams about smoking are no longer dreaming. I never want to smoke, although no - I'm lying.

Sometimes, when I stand in a circle of smokers, a crazy thought will flash through - “can I smoke?”. Fortunately, this happens very rarely (thought and smokers nearby), and it does not bother me.

If you have reached this mark, congratulations! You have quit smoking for good!
Now it all depends on you, which one is interesting to you, and how interesting it is for you to save your health ...

Wow, memories came flooding back...
The calendar has turned into a quit smoking diary, I'm waiting for your revelations in the comments.

In this post, I will share with you very useful information about what will happen to your body after quitting cigarettes. It is useful in that it can be used at a difficult moment when hands are reaching for cigarettes. Knowing the pros and cons of quitting cigarettes and the cons if you don't can save you from making a mistake. The material is taken from open sources, use it to your health.

I bring to your attention all the changes in your body day after day, month after month after you give up cigarettes.

First week after quitting cigarettes

First day without cigarettes

What happens in the body. The number of carbon monoxide in the blood, improving transport function red blood cells. The oxygen content in the tissues increases.

Joy, pride, confidence. Pride in oneself, joy in one's desire to quit, and confidence in the final decision to do so. There is no craving for a cigarette or it is very weak, easily interrupted by a mental suggestion in the style of “I quit smoking!”. It is easy to be distracted by some business, cravings are mainly associated with the usual rituals.

Perhaps dizziness, loss of appetite, weakness, moderate anxiety. Difficulty falling asleep bad dream.

2 days without cigarettes

What happens in the body. The production of mucus in the lungs decreases, the work of the ciliated epithelium of the lungs improves. The first signs of nicotine starvation appear. The cells of the intestinal mucosa begin to be replaced by new ones.

Changes in emotions and thoughts. The euphoria of the first day continues, but the appearance of irritability and nervousness is already possible. By the power of self-hypnosis, cravings for cigarettes can be reduced. Drowsiness, followed by a surge of energy.

Changes in physical sensations . Decreased appetite or cravings for foods with a pronounced taste, shortness of breath, increased cough. Moderate abdominal pain, frequent urination. Falling asleep is difficult, sleep is superficial. Possible skin itching, a feeling of tightness of the skin.

3 days without cigarettes

What happens in the body. The process of repair (recovery) of the ciliated epithelium and bronchial mucosa begins. The level of alkaline fractions of the pancreas rises, the secretion of trypsin decreases, and the production of mucus in the stomach decreases at the same time. Increases blood flow to the heart and brain. The tone of blood vessels is stabilized. Reduced physical attraction to nicotine at the cellular level.

Changes in emotions and thoughts. Nervousness is on the rise. The symptoms of psychological dependence have become brighter, a person literally does not know what to do with himself, what to do with thoughts, how to get distracted - all these are signs of a “withdrawal syndrome”. Difficulty falling asleep, sleep with frequent breaks, anxious.

Changes in physical sensations. Appetite sharply increases, "pulls" for sweets. There is heartburn, belching. Often there is dizziness, especially aggravated by bending over, a feeling of "squeezing" of the heart, tinnitus. Peeling, small dry pimples may appear on the skin.

4 days without cigarettes

What happens in the body. Blood flow to the brain approaches the physiological normal level. The processes in the stomach and pancreas continue. Perhaps a decrease in intestinal motility - most often a decrease. The production of antidiuretic hormone is normalized. Reparative processes in the lungs continue, bronchial secretion normalizes. Bronchial tone is reduced.

Changes in emotions and thoughts. Aggression decreases, irritability stops medicines. Many have an increase in mood or its lability - from euphoria to depression. Behavior somewhat confused. Sleep is superficial.

Changes in physical sensations. There may be an increase in blood pressure, tinnitus. Dizziness is mild or absent. Constipation. Urination is normalized. Decreased appetite or a craving for certain products. There is a cough, a feeling of a viscous mucous lump in the throat. For many, on the third or fourth day, the face swells, fingers and ears swell slightly.

5 days without cigarettes

What happens in the body. Heal microtrauma surface of the tongue. Changed in the absence of nicotine and its metabolites, vascular tone becomes habitual for the body. Recovery processes began in the distant segments of the broncho-pulmonary system. Intestinal tone is still disturbed.

What happens in the body. A hard day - the euphoria of the first days passes, besides, the state of health becomes worse, “treacherous” thoughts appear. In this and the next few days, the probability of a breakdown is very high.

Changes in physical sensations. Food acquires a forgotten real taste (so far only foods with a pronounced taste - citrus fruits, cheeses, smoked meat). A loose, slimy lump is felt in the throat or behind the sternum, making it difficult to breathe; when coughing, thick, dark-colored mucus is released.

6 days without cigarettes

What happens in the body. Increased secretion of mucus in the lower segments of the lungs. Bronchial cilia are active. The secretory activity of the stomach and pancreas is normalized. Possible temporary dyskinetic disorders of the gallbladder and duodenum due to lack of nicotine. On this day, for the first time, all cells of the "white" blood (granulocytes, lymphocytes, neutrophils, macrophages, etc.) are grown without exposure to nicotine.

Changes in emotions and thoughts. The withdrawal syndrome returns again, as well as irritability, tearfulness, and sleep disturbances. Aggression increases, actions are taken in search of cigarettes, it is rather difficult to restrain, although it is quite possible.

Changes in physical sensations. Are getting stronger autonomic disorders: excessive sweating, hand tremor, decreased appetite, nausea after fatty foods. Bitterness appears in the mouth, sometimes pain in the right hypochondrium. Many have increased thirst, and - as a result - frequent urination. The coughing up of dark mucus continues, streaks of blood may appear in it, the feeling of a "lump" in the throat persists.

7 days without cigarettes

What happens in the body. The stage of physical addiction to nicotine is almost completed. The body was rebuilt to function without nicotine doping, a full-fledged recovery process began. Vessels and lungs will recover the longest, and the restoration of the nervous system is also delayed. Secretion of the digestive tract ( gastrointestinal tract) is still elevated, in addition, in the epithelium of the gastrointestinal tract, the formation of a layer of new cells that are not familiar with the influence of nicotine has begun.

Changes in emotions and thoughts. Emptiness is the main emotion of this day. It is clear that smoking is rather a ritual than any physical need. These days it is important to remove everything related to smoking from within reach. Refusal motivation and self-persuasion become effective again.

Changes in physical sensations. The secretion of mucus when coughing and the feeling of a lump in the throat continue. Intestinal tone is normalized, but episodic stool disorders are possible.

Second week after quitting smoking

Eighth day without cigarettes

What happens in the body. Taste and olfactory receptors are activated. Restoration of tissue processes in the lungs continues. The tone of the cerebral vessels is still unstable.

Changes in emotions and thoughts. Of course, emotionally the second week is easier. There is no or much less pronounced irritability, depression, aggression, it is easier to find a means to distract from thoughts about smoking. On the other hand, the symptoms of psychological dependence are still preserved, and in some cases are getting worse. This is causeless longing, loss, sleep disturbances, mood lability, a feeling of loss of something significant.

Changes in physical sensations. Food acquired taste and aroma without nicotine aftertaste, appetite increased (and physiological reasons and as a stress reliever. These days, for the first time, many people notice an increase in body weight. May be disturbed by dizziness, lowering blood pressure.

Ninth day without cigarettes

What happens in the body. The state of the gastric mucosa is normalizing, the production of basic enzymes and substances, including gastromucoprotein, has returned to normal. Reparative processes began in the mucous membrane of the digestive tract (gastrointestinal tract) and continue in the broncho-pulmonary system. The process of hematopoiesis improves, functions are restored shaped elements blood.

Changes in emotions and thoughts. Difficulties continue due to the absence of the usual element of pastime - cigarettes. Those who are forced to be near smokers (at work, in a cafe) feel very painful. Disruptions during this period are possible precisely because of external influences.

Changes in physical sensations. Many at the beginning of the second week note that the smell of tobacco smoke disgusts them. Abdominal pain, heartburn, alternating diarrhea and constipation are possible. Appetite increased. When conducting laboratory tests deviations in the leukocyte formula may be detected - this is a temporary phenomenon. These days, many dropouts easily develop ARVI, allergies, and herpes breaks out. Possible dizziness.

tenth day without cigarettes

What happens in the body. Those processes in the lungs that began on the third day of refusal will continue for six months, and for experienced smokers - even longer. The lungs and blood vessels continue to rebuild, and at the same time the process of restoring the immune system has begun.

Changes in emotions and thoughts. Quitting smoking no longer causes painful thoughts, but it becomes more difficult to endure the presence of people who smoke nearby. Since the internal reserves of self-motivation are coming to an end, support from relatives or like-minded people is needed in the next 10-15 days.

Changes in physical sensations. The cough continues. It is not related to the position of the body in bed, it becomes softer after hot food or drink, still coughing up mucus. Many people notice that when coughing, small lumps of light yellow or gray color, With bad smell. It can be plugs from the sinuses of the tonsils or desquamated epithelium of the bronchi. It is recommended to undergo an ENT consultation and fluorography these days to exclude pathological processes in the lungs.

Eleventh day without cigarettes

What happens in the body. In the second decade of quitting smoking, the tone normalizes small vessels(arterioles), delivering arterial blood directly to the tissues. These days, the effect of quitting smoking is beginning to show in hormonal sphere affecting metabolism. This explains the change in mental state, as well as a set (in some cases, a decrease) in body weight.

Changes in emotions and thoughts. Increased excitability, in women - tearfulness, a feeling of uselessness, emptiness, in men - an increase in aggressiveness. The craving for cigarettes intensifies, masquerading as a desire to see if you like the taste of cigarettes and the smell of smoke.

Changes in physical sensations. Dizziness, tremor of the fingers, a feeling of internal tension, often - headache. It is a mistake to attribute these sensations to the withdrawal syndrome - this is due to the oversaturation of the brain with oxygen. Appetite is increased, it is especially noticeable in the evening or under the influence of third-party stress factors.

Twelfth day without cigarettes

What happens in the body. Normalization of vascular activity leads to improved trophism (nutrition) of tissues, including skin. The active process of subsidence begins chronic inflammation in the lungs, gastrointestinal tract (gastrointestinal tract). The second generation of “white” blood cells “grew up” and began to work, which are able to fully perform the functions of protecting the body from bacteria and viruses.

Changes in emotions and thoughts. The neuropsychic state is similar to the previous day, and outside support still plays a big role.

Changes in physical sensations. Short-term smokers, as well as young people under the age of 30, will hear (or notice for themselves) for the first time that their complexion has improved. The cough is not so severe, bowel function is almost completely restored.

Thirteenth day without cigarettes

What happens in the body. There is an active renewal of skin cells, for the time being, those cells that were laid during smoking have “come out” to the surface, but the cells of the deep layers of the skin are no longer “familiar” with nicotine. Vascular tone is unstable.

Changes in emotions and thoughts. For many, it becomes an obsessive desire to quickly reach some day that seems to be a milestone for the thrower or which he himself designated as significant for himself. Usually this is the end of the second week - and among the emotions the desire to quickly achieve the cherished “14 days of no smoking” prevails. The desire to smoke has more to do with curiosity.

Changes in physical sensations. Malaise of unclear localization, weakness, feeling of heaviness in the back of the head, "jumps" in blood pressure are possible - all this is associated with a violation neurohumoral regulation due to the nervous system not fully recovered.

Fourteenth day without cigarettes

What happens in the body. Healing of the bronchial mucosa injured by soot is coming to an end. Platelets are practically updated, red blood cells are still “old”, those that were formed under conditions of nicotine aggression. The walls of blood vessels receive adequate nutrition, the restoration of their tissues, primarily the endothelium, begins.

Changes in emotions and thoughts. The day is difficult psychologically, as well as the next one - they are milestones, turning points. Some do not stand up and try a cigarette, citing the fact that they managed to hold out for quite some time. long time and one cigarette is unlikely to hurt ... and return to the ranks of smokers.

Changes in physical sensations. The cough begins to subside (with the exception of those whose smoking experience is 20 years or more). The yellow color of the fingers that held the cigarette begins to fade, the complexion continues to improve. Possible vegetative-vascular disorders - weakness, drowsiness, lethargy.

First month without cigarettes

By the end of the first month, the foundations for the subsequent recovery of the body at the cellular level have been laid. epithelial cells updated, which made it possible to normalize the processes of absorption and synthesis of building material for new cells - those that will function without nicotine and combustion products.

The month is quite difficult psychologically, and if at the beginning the enthusiasm and awareness of the need to quit smoking supported and gave strength, then by the end of the month two scenarios of development are possible. Some enjoy the fact that they managed to quit smoking and this gives additional strength, others count the days without cigarettes and are forced to fight the desire to smoke literally every minute. Both scenarios are natural and practically do not affect whether a person breaks down in the long term or not.

Second month without cigarettes

This and the following three months are the most pleasant for women who have quit smoking. Skin cells went through three or four cycles of renewal, and unhealthy yellowness was noticeably reduced, as was dry skin. While rosacea still persists - vascular network, and this is due to the fact that the vascular cells have not yet begun to be updated. Only the vascular endothelium in the second month consists of 50-70% of new cells and the renewal process continues.

In the lungs, restoration continues at the cellular level, but so far this process has not reached the acini - the smallest "bricks" from which the lung tissue is "built". It is for this reason that the WILD () of a now former smoker has not yet returned to age norm, periodically worried about coughing and dryness in the throat, mucus or sputum is released, and physical activity causes severe coughing and fatigue.

There is practically no craving for cigarettes, but the craving for what constituted the ritual of smoking, for habits, for the environment, still remains. It has become easier to overcome, but it still requires willpower and support.

Third month without cigarettes

Starts from the third month full recovery blood vessels. Until that time, their tone was easily disturbed by external causes, as well as under the influence of stress. From the third month, the tone returns to normal, thanks to the plastic processes that have begun in the endothelium and other membranes of small vessels.

A critical period is coming to an end when many return to smoking. The physical craving for nicotine is long gone, the psychological dependence is decreasing. However, almost any attempt to "try", "remember", "test" is a step towards returning to the ranks of smokers.

Dizziness, headaches practically do not bother (if a person does not have any clinical significant diseases), sleep returned to normal, appetite normal or slightly increased.

Fourth month without cigarettes

The skin cells have been renewed, and now the complexion has almost returned to normal, and the peeling and itching (especially disturbing in the first two weeks) have disappeared.

Stomach, pancreas, liver produce normal amounts of hydrochloric acid and enzymes, thanks to which food is well absorbed. The intestines work "like clockwork", there will be no more stool disorders associated with nicotine starvation.

The milestone three months have been overcome. The need to “eat stress” is significantly reduced, and body weight, which increases in many in the first three months, stabilizes, diets become effective. Normally functioning organs of the gastrointestinal tract (Gastrointestinal tract) allow you to get enough nutrients from medium-sized portions of food.

Fifth month without cigarettes

The smoker's liver cells had the hardest time. Only from the end of the fifth month, regeneration processes begin in individual liver cells, and healthy cells get the opportunity to take over some of the functions of dead hepatocytes.

The lung tissue continues to regenerate, sputum either does not come out, or there is very little of it and it no longer has a dark color.

From time to time there is a desire to smoke a cigarette, but it must be resisted. The fewer situations that provoke smoking, the easier it will be to hold out until the next critical period of 9-10 months.

six months without cigarettes

Smoked out six months ago last cigarette. Now the body circulates blood, the cells of which have not been exposed to nicotine and its metabolites. They are fully functional, actively carry oxygen. The laboratory parameters of the blood picture are normalized.

The regeneration of liver cells continues - over the next 4-6 months it will go faster and faster, thanks to which the liver will become more efficient.

The acini of the lungs were also included in the recovery process. Many note that during this period it became easier to breathe, as if the lungs expanded.

If you conduct spirometry, you can see a noticeable increase in VC, which indicates the active restoration of the broncho-pulmonary system and their effective purification.

The weight has stabilized. The desire to “eat instead of smoke” occurs less frequently, and if a person finds ways not to remember smoking, then it does not arise at all.

Seventh month without cigarettes

Interestingly, after seven months without cigarettes, many people suddenly begin to distinguish subtle shades of smells. This is noticeable in the heightened perception of women's perfumes - if before they were divided into light and heavy, now the nose is able to distinguish herbal scent from the smell of white flowers. Taste perception also intensifies - all receptors by this time, as a rule, are completely restored.

Eighth month without cigarettes

Coughing up mucus is not observed in most ex-smokers. Yes, and the cough itself practically does not bother - the lungs "learned" to cope again with emerging problems. Those who "smoked" to COPD () also experience relief - the disease enters a stage of stable remission, which can continue indefinitely if all the doctor's recommendations are followed.

Ninth month without cigarettes

It is considered the beginning of another critical period: the difficulties of the first days and weeks of quitting have already been forgotten, the smell of cigarettes does not evoke any personal associations, but at the same time, habits still remain automatic. Now it is important to start controlling yourself again and avoid situations when a cigarette is lit “on the machine”, mechanically. It can be a smoking room at work, a balcony or an entrance at home.

Tenth month without cigarettes

Many have noticed that after 10 months without cigarettes, they begin to have dreams in which they smoke. At the same time, during the day you can safely do without cigarettes (unless, of course, you provoke yourself), and smoking in a dream feels very real and waking up is quite painful, and in the morning, almost “on the machine”, some smoke, but not everyone (fortunately) returns in the army of smokers.

An interesting observation this month: lovers of singing notice that it is easier to sing, vocal cords easier to manage.

Eleventh month without cigarettes

Run, race walking, gym workouts, power types sports are allowed - now the lungs will cope with the load. Naturally, you need to start gradually so as not to disrupt the result of a rather long recovery period.

Do you want to smoke after almost a year? Most admit that yes, I want to. But this is not a craving for nicotine, this is a feeling of losing some elements of communication, at work, in everyday activities. At the same time, how hard it was to quit and what the smoker's body experienced has long been forgotten.

The risk of relapse is small - about 25% - but nonetheless real.

Twelve months or 1 year after quitting cigarettes

Frontier period. The hard work during the past year is worthy of praise: to overcome what has become a habit is more business!

Now the risk of developing a heart attack is reduced by 50% compared to the same day a year ago. The risk of stroke is 30%. Development risk oncological diseases also reduced: with the exclusion of other risk factors, the probability of lung and liver cancer is reduced by almost 80-90%, the esophagus, stomach - by 60-70%, lip cancer - by almost 100%.

Is a breakdown possible? Quite. The risk of returning to smoking is not in the nicotine, it is said to be in the minds of those working on addiction problems. It is always necessary to work with harmful desires, habits - this is the key to success, longevity and health.

The reason for such an unexpected reaction is the unpreparedness of the body for a new way of life, and the first to “suffer” is immunity, which was suddenly suddenly relieved of regular doping. But all this is temporary: soon the body will adapt and tune in to new look life. It is unlikely that he will be able to fully recover, since a long smoking experience affects molecular level. . Tobacco smoke, or rather the substances it contains, can change the structure of DNA. The health of even a former smoker is under the threat of many diseases, incl. oncological (lung cancer, etc.).

And yet, than earlier man the lower the risks. This is evidenced by the first (albeit not always tangible) changes in the body that occur in the first time after giving up this bad habit.

Changes in the body that occur at first

What to expect from the body in the first month of quitting smoking? Surely, many will be surprised what organs and systems are capable of in such a short period of time. And here's what the top ten changes look like:

1. After 12 hours, breathing is completely restored. The bronchospasms that smokers often visit and are accompanied by coughing go away.
2. After another 12 hours of abstinence from tobacco, work stabilizes circulatory system: the level of oxygen in the blood normalizes.
3. After two days, bad breath disappears and improves. It may appear, which in general is a natural reaction: this is how the body cleanses itself.
4. On the second or third day, a wet cough with active sputum excretion may appear. Thus, the broncho-pulmonary system is updated, even long-term deposits are partially removed from the lungs.
5. In the first four days occurs (displayed harmful substances). Complete cleansing of nicotine and tar occurs towards the end of the third week.
6. Improves the work of the gastrointestinal tract. When the components of tobacco smoke enter the stomach, its mucous membranes are destroyed. This reduces the tone of smooth muscles and the appearance of constipation. Two weeks after quitting smoking, the sensitivity of the intestinal receptors is restored, negative symptoms disappear.
7. The work of the cardiovascular system gradually normalizes: the vessels dilate (this can provoke hypertension and headaches), blood supply improves.
8. The concentration rises. Many say that after giving up cigarettes, “the brain starts to work better.” This is true, as more blood and oxygen begins to flow to the brain, which were previously held back by constricted blood vessels due to nicotine.
9. The sense of smell returns, taste buds improve.
10. Appetite increases. Quitting smoking can cause many people to put on weight. Some seize (smoking provokes the production of dopamine - the hormone of joy, food does the same); others try to replace the habit of holding a cigarette in their mouth with cookies and sweets; still others do neither and gain weight anyway (smoking speeds up metabolism). And if self-control helps in the first two cases, then in the latter, only time is needed. It is necessary to wait until the metabolism returns to normal. This will happen later...

Changes in the body that occur over a long period of time

1. One month after complete failure from nicotine, the number of white blood cells in the blood normalizes.
2. After two months, the elasticity of the skin returns and its color improves.
3. After two months (in some cases more), lung capacity increases, the risk of broncho-obstructive diseases and lung cancer decreases.
4. After two months, all the blood is renewed.
5. After three months, the walls of blood vessels, small capillaries and blood circulation as a whole are completely restored. The shortness of breath disappears and stops.
6. Six months later, the liver begins to regenerate. The symptoms of Achilles gastritis disappear, which often develops in heavy smokers.
7. After seven to eight months, the yellowish nails disappear.
8. After eight to ten months, the lungs are completely cleared, and yet their condition does not correspond to human lung who never smoked.
9. A year after quitting smoking, the work of the reproductive systems is restored, they increase to high level chances of having a healthy baby.
10. Also, after a year, the risk of stroke, myocardial infarction and other CVDs is reduced. The risk of lung cancer and other cancers is reduced by a factor of three.

How to help your body recover after quitting smoking

To help the body recover from quitting smoking, you should pay attention to the lungs, heart and… nerves.

Breathe like before

The process of rehabilitation after smoking should start with the lungs, it is they who suffer the most from this bad habit.

It will take about 10 years for the lungs to begin to work as close as possible to how the lungs of a never smoker function. All this time you need to take care of their health, compensating long years(or months) of smoking.

The first step towards this is nutrition. Promotes lung health balanced diet with enough proteins and fats. It is important to remember that there are "good" and "bad", and the choice is obvious. Ideal in this regard is, which is based on healthy fats. plant origin, etc.

Ex-smokers should also try hard not to get sick. Any cold or flu should be treated as soon as possible to avoid pneumonia and other lung diseases.

Help clear your lungs after smoking breathing practices, outdoor walks, jogging, swimming and horseback riding. Also, these classes will help restore another no less important organ- heart.

With thoughts of the heart

The heart is one of the first to respond to our smoking cessation, if 20 minutes after smoking a cigarette, you do not start the next one, the following happens ... The pressure and pulse return to normal, while blood pressure rises slightly. But the smoker himself at such moments is by no means happy, high blood pressure is not habitual for him and there is a desire to return to the previous state again. And the first thing that comes to his mind (on a subconscious level), of course, is to smoke. Nicotine lowers blood pressure, and everything seems to be fine. But actually it is not. If you wait a little longer, then after a month, blood circulation will begin to noticeably improve.

To help the heart recover, you need to significantly reduce the amount consumed. Understanding the indignation of those who like to smoke a cigarette with coffee, we explain: tobacco reduces the effect of caffeine, and without a cigarette, its effect will be much stronger.

It is also required at least for a while to give up alcoholic beverages, because recently it was.

Almost forgot, regular exercise, walking, good sleep and positive emotions will also benefit the cardiovascular system, especially after quitting smoking.

For most people who smoke, there is a turning point in their lives when they think about ending their relationship with bad habit. Most quit, then come back to it, repeating vicious circle. Why is it so hard to stop? First you need to know what happens to the body when you quit smoking. Knowing what processes to restore health will occur in your body will give you a good impetus to change your lifestyle, and as a result, improve your well-being.

What happens if you quit smoking?

What happens to the body when you quit smoking? IN in general terms:

• you will feel that your breathing is getting better, and your physical abilities will reach a new level;
• smell, taste qualities will intensify;
• the taste of familiar food will be rediscovered;
• odors will be felt more acutely;
• complexion will improve significantly.

A fly in the ointment in the list of pluses is an unstable psycho-emotional background: bouts of anxiety, irritability, anger appear, in addition, sleep disturbance (insomnia) is noted. This is due to a lack of dopamine - the hormone of joy, which is supplied to the body with nicotine while smoking a cigarette. After three days of quitting smoking, the body gets used to it, replacing it with the production of other substances. Therefore, if you quit smoking, you need to be patient, drink sedatives in order to alleviate the condition a little.

What happens in the body

Check out the detailed table of the consequences for the days when you stopped smoking abruptly:

How long will it take for the body to recover?

Every person who confidently quit smoking asks the question: how long will it take to get better? Recovery of the body after quitting smoking begins from the first day. There are two types of cravings for smoking – physical and psychological. The first recedes much faster. Many people perceive the period of cleansing from toxins as breaking, they begin to suffocate, therefore psychological dependence in the ritual of quitting prevails over the smoker. At every stage there is a possibility of failure. The human body is unique, it is impossible to predict with accuracy when you will feel better.

Why do you want to eat when you quit smoking?

If you stop smoking abruptly, most people face the problem of overweight as appetite increases. Why:

1. Stress. You start looking for a replacement for a cigarette, thereby changing the habit of smoking for food.
2. You feel the taste of food more acutely. She starts giving you pleasure. Without noticing, you consume food more than the norm.

But there is an improvement: controlling the amount of food eaten is easier than the constant torment of a smoker. Over time, it is easy to replace snacks with healthy foods (apples, vegetables), so even an increased amount of food will be beneficial, unlike cigarettes. Without leaning on caramels and cookies, you can eat a little more than usual, introduce fruits, dried fruits, nuts into the diet.

Consequences for women

A woman who has said goodbye to an addiction expects the same advantages and benefits as a man, but there are also features:

• wrinkles are smoothed out, the face shines with a healthy color;
• risk premature aging no longer threatened;
• a woman becomes attractive to others (unpleasant to see beautiful girl with a cigarette or to smell of it tobacco smoke);
• well proceeding pregnancy, the birth of a healthy child,.

Is it bad to quit smoking abruptly?

Video: quitting smoking calendar with consequences by day

Whatever idea arises in our head, we always need not only support, recognition from the outside, but also the experience of people who have experienced it. Here is a quit smoking diary, answers to your questions: what happens when you quit smoking, how to quit smoking easily, what benefits you will have. How not to switch from one addiction to another? Watch and strengthen your mind to stop smoking forever.