You quit smoking, now what?
EVER wondered what happens after you quit smoking? Many people fall back and get back to their bad habits. There are many reasons for this, some of which are mental while others are physical.
We just found out about smoking detox where you can literally detox cigarettes out of your body. “This can only be assisted by controlling what you eat and drink on a daily basis. To be able to get the maximum benefit out of this type of detox, begin by quitting cigarettes right on the spot,” said pulmonologist Dr. Khalil Saad. “Your body will take its time to fully recover and this could take up to a period of years. Smoking is very harmful and your body cannot kick out the toxins in a short period of time but you can adjust your lifestyle to help it recover as smoothly and quickly as possible,” he added.
According to the American Cancer Society, the detox and recovery process after quitting smoking starts after you finish your last cigarette. Within 24 hours, your heart rate and blood pressure drop, and in the next one to three weeks, lung function and circulation improve. A year on, your lung function is back to normal, and your risk of heart disease has halved. Five years on from quitting, your risk of developing most cancers or having a stroke has dropped dramatically; and 15 years on your risk of heart disease will be that of a nonsmoker.
In as little as 20 minutes you’ll start to feel the benefits of not smoking. “Less than 20 minutes after your last cigarette, your heart rate will already start to drop back toward its normal level. After two hours of not having a single puff, your heart rate and blood pressure will have decreased to near normal levels and your peripheral circulation will improve as well,” said Dr. Saad. “You will love the warm feeling you will get on your finger and toes but you will not be excited about the drowsiness, trouble sleeping, increased appetite, anxiety, tension, or frustration and intense cravings. The good news is that with time, this will all go away,” he added.
When you inhale cigarette smoke, you burn carbon monoxide. “Carbon monoxide bonds so well to blood cells, high levels of the substance can prevent these cells from bonding with oxygen, which in turn causes serious cardiovascular problems. In just 12 hours after quitting smoking, the carbon monoxide in your body decreases to lower levels, and your blood oxygen levels increase to normal levels,” said Dr. Saad.
Studies show that the heart attack rate for smokers is around 70 percent higher than for those who don’t smoke. “Smokers can lower their heart attack rate just spending a full day without smoking. This means your body is willing to give you a great chance to quit now and will aid you through the process quickly,” said Dr. Saad. “Two days without smoking your nerve endings will start to re-grow, and your ability to smell and taste is enhanced because smoking kills your smelling and tasting senses,” he added.
According to Dr. Saad, weeks after you quit smoking, you’ll be able to exercise and perform physical activities without feeling sick. “Your blood circulation and lung function will improve significantly and you will be breathing easily. Months after quitting, your lungs begin to repair. Inside them, the cilia — the tiny, hair-like organelles that push mucus out — will start to repair themselves and function properly again. With the cilia now able to do their job, they will help to reduce your risk of infection. With properly functioning lungs, your coughing and shortness of breath may continue to decrease dramatically,” he said. “The risk for heart disease is lowered by 50 percent one year after you quit compared to when you were still smoking and five years later of being smokefree, your risk of having a stroke is the same as someone who doesn’t smoke and the list goes on,” he added.
You can use nicotine patches or gum if you want to do it gradually, or you can go “cold turkey” and do it immediately. “You will notice that you will have cravings especially if you paired smoking with another habit such as drinking coffee. It would be a great help if you could change this habit and instead, drink fresh juices or maybe tea so you would not crave the smoking part,” said Dr. Saad.
Dr. Saad recommends people who just quit smoking to start drinking plenty of water that will help hydrate the body, and start to flush out the toxins and chemicals that have built up in the body’s cells. “Drinking water will help recover the body’s cells and will keep you energetic and alert because your body has been relying on tobacco for the energy kick. Normal people should drink six to eight glasses of water, you should drink more than that and maybe add some lemon juice for a nice flavor,” he said. “Focus your diet on fibrous green vegetables especially those that are high in glucosinolates, which are vitamins and mineral compounds that appear to reduce the development of cancerous cells. These vegetables include broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, radishes, spinach and turnips,” he added.
Power walks, jogging and running are great to help the oxygen flow in and out of your lungs and blood. “Exercising is a great way to help your body of the damaging chemical load from cigarettes. Exercise improves circulation, cell regeneration and the release of toxins from the body,” said Dr. Saad. “Your body leaks chemicals in your sweat and drinking water after a workout replaces your cells with clean, chemical-free water. You will also find that your skin will revive as you start exercising more, and that you’ll begin to regain the lung capacity you lost while smoking,” he added.
Detoxing from cigarettes takes time, patience and willpower. Many people find it helpful to join support groups or seek therapy to help ensure they don’t start smoking again.