If you hold back smoking for two weeks, your lung function improves...Drink water often and eat black beans, etc
Jan 06, 2025
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Tobacco contains thousands of harmful substances such as tar, nicotine, and carbon monoxide, many of which are classified as first-class carcinogens. Smoking is considered a major cause of serious diseases such as lung cancer, cardiovascular disease, and stroke, and is known to cause about 8 million deaths worldwide every year. The damage of smoking is not limited to the smoker himself. Second-hand smoking also causes serious health problems for families and people around them, especially children, and increases social costs.
However, it is known that the success rate of those who tried to quit smoking on their own is only 3-5%.
Professor Seo Min-seok of the Department of Family Medicine at the Catholic University of Korea's Incheon St. Mary's Hospital advised, `No smoking is a necessary option not only for personal health but also for family and acquaintances.' `If you decide to quit smoking in the New Year, I recommend you to challenge yourself systematically with the help of experts.'
◇No smoking for 12 hours, normal blood carbon monoxide concentration...Half the risk of cardiovascular disease after a year
The effects of smoking cessation appear faster than expected. After 20 minutes of smoking cessation, heart rate and blood pressure are normalized, and after 12 hours, the blood carbon monoxide concentration returns to a normal level. After 2 weeks, blood circulation is improved, lung function is improved, and after a month, cough and shortness of breath are reduced and the risk of lung infection is reduced. After one year of smoking cessation, the risk of cardiovascular disease is halved, and after five years, the risk of oral, esophageal, and bladder cancer is halved. After 10 years, the risk of death from lung cancer is halved, and the risk of pancreatic and pharyngeal cancers is significantly reduced.
Getting help from experts is the most important way to increase the success rate of smoking cessation. Each local health center and hospital provides personalized counseling through smoking cessation clinics and supports systematic smoking cessation treatment using smoking cessation aids.
Anti-smoking supplements include nicotine patches, gum, and candy. However, you should be familiar with the precautions when using smoking cessation supplements. Nicotine patches should use content tailored to the amount of smoking. Smoking while using nicotine patches can cause dizziness and headaches, so be careful.
Professor Seo Min-seok said, `The reason why quitting smoking is difficult even though we know the harm of cigarettes is because of the strong addiction of nicotine.' `Although our own will is important, the possibility of successful smoking cessation increases when expert counseling and drug treatment are combined to support it.'
◇ Stress management through exercise and hobby activities...Back-blue fish, carrots, etc. help you quit smoking
Avoiding situations that stimulate smoking desire and creating a positive environment are also important factors in the success of smoking cessation. Managing stress through exercise or new hobbies instead of smoking can also be helpful.
In order to quit smoking, it is also necessary to improve lifestyle habits. Drinking water frequently helps expel nicotine and tar accumulated in the body. In addition, drinking enough water promotes metabolism and helps reduce the desire to smoke by relieving thirst and dry mouth caused by smoking cessation.
It is also important to organize a diet that helps you quit smoking. Black beans, blue-backed fish, carrots, and onions are effective foods for smoking cessation. On the other hand, salty and spicy foods or fatty foods can stimulate the desire to smoke and should be avoided. It's good to refrain from drinking, too.
Black beans help release waste products in the body by activating diuretic action. Antocyanine, an antioxidant, is also abundant, removing active oxygen generated by smoking and suppressing inflammation in the body.
Blue-backed fish is rich in omega-3 fatty acids. Omega 3 protects the inner walls of blood vessels damaged by smoking and helps reduce inflammation. Carrots contain beta-carotene and turpin components that act as antioxidants. Turpin is effective in neutralizing carcinogens and helping detoxify the body. Onions contain quercetin, an antioxidant, which helps convert nicotine accumulated in the body from smoking into harmless substances.
Professor Seo Min-seok said, `I hope that your decision to quit smoking will be the first step toward a healthier and happier 2025.'
◇5 ways to practice quitting smoking
- Setting the start date for smoking cessation
-Throw away everything related to smoking
-Preparing a Diet to Help You Quit Smoking
-Practicing 4D principles
▲Delay ▲Drink water ▲Do something different ▲Deep breathing
-Consulting an expert on smoking cessation
※ Source of data = Ministry of Health and Welfare
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This article was translated by Naver AI translator.
