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"Quitting smoking is a physical problem! You shouldn't quit! ”
Countless people around us face the challenge of quitting smoking every day, and quitting smoking is an important and challenging decision, especially for long-term smokers.
With the deepening of awareness of the dangers of smoking, more and more people have begun to realize that quitting smoking can not only improve personal health, but also improve the quality of life, but this process is not easy, and many people also think that they quit smoking, but they are not feeling well.
What's going on here?
Mr. Kim's path to quitting smoking
On an ordinary weekday morning, Mr. Kim stood in his kitchen, facing the street scene outside the window, a slight expression of pain on his face, his fingers gently rubbing the empty cigarette case on the table.
It was one of the challenges he had to face every early morning in his first month after quitting smoking.
Today, Mr. Jin felt that his throat was more sore than usual when he woke up in the morning, so he stood up, slowly walked to the bathroom, turned on the faucet in front of the mirror, and rinsed his mouth to try to relieve the discomfort in his throat.
After washing, he made himself a cup of fat sea, hoping to relieve the discomfort, but unexpectedly, shortly after drinking, he broke out into a violent cough.
When he lowered his head and spit, the black phlegm shocked him again, which had been the norm every day since he quit smoking, but every time he saw it, it made his heart palpitate.
He decided to go to the hospital for help, and during the drive to the hospital, he felt not only physical discomfort, but also fear of the unknown.
When Mr. Kim walked into the lobby of the hospital, he was greeted by a crowd of waiting patients.
He found a place to sit in the waiting area, surrounded by various coughs and whispers, and Mr. Kim looked out the window, trying to distract himself, but his mind never calmed.
Finally, it was Mr. Kim's turn to see a doctor, and he walked into the consultation room and sat in a chair, slightly stiff. The doctor's eyes looked at him through his glasses and began to ask about his symptoms.
Mr. Kim described his symptoms, trying not to make his voice appear too anxious, and after a detailed conversation, the doctor arranged a series of tests for Mr. Kim, hoping to find the cause of the sore throat and black phlegm.
Mr. Jin was led to different examination rooms for chest X-rays and sputum sampling, and every step and every wait made Mr. Jin even more nervous.
Sitting on a bench in the hallway, surrounded by busy medical staff and patients, he felt as if he was trapped in a loop from which he could not escape.
After the examination, Mr. Kim returned to the waiting area to wait for the results, which lasted for several hours, during which he barely dared to move, just sat quietly, constantly speculating about the possible cause.
The doctor explained to him that he was relieved that the results of the examination showed that there were no obvious lesions in his lungs, and that the results of the sputum examination showed that the nicotine particles left by long-term smoking were the cause of the black phlegm.
The doctor's calm tone gave Mr. Kim some comfort, and while this outcome did not mean that he could fully relax, at least for now, the worst fears did not come true.
Mr. Kim followed the doctor's advice, continued to stop smoking, and began the treatment plan prescribed by the doctor.
When he walked out of the hospital, the sky was clear, the sun was shining on his face, and although he was still a little tired, the burden in his heart was much lighter.
Spitting black sputum and post-smoking reactions
Spitting black sputum is a common symptom in many long-term smokers after they quit smoking, which is directly related to the long-term effects of smoking on the respiratory system.
During smoking, harmful substances in tobacco smoke, such as tar, carbon monoxide, nicotine, and many other carcinogens, are inhaled and accumulate in the lungs and airways. These substances not only irritate the respiratory tract, but also trigger or exacerbate inflammation in the respiratory tract.
Tar is one of the main components in smoke, and it contains a large number of chemicals that are the direct cause of black phlegm.
When smoking, tar and other particles are deposited in the lungs and airways, and over time, these deposits can gradually accumulate and affect lung function.
When a smoker quits smoking, the body begins a natural cleansing process that tries to eliminate these accumulated harmful substances, resulting in coughing up black phlegm that contains these residues.
While spitting black phlegm may seem worrisome in the early stages of quitting smoking, it's actually part of the body's recovery process, indicating that the lungs are clearing the lungs of harmful substances left over from years of smoking.
This process can last for weeks or even months, depending on the individual's smoking history and physical condition.
In addition to spitting black phlegm, people who quit smoking may also experience symptoms such as cough, sore throat, and productive production. These are normal bodily reactions, and these symptoms usually gradually lessen as the lungs and airways gradually recover.
In the process of quitting smoking, maintaining a good water intake, a healthy diet, and moderate exercise can help speed up the recovery process.
Doctors often advise ex-smokers to keep an eye on changes in their body during the early stages of quitting and to seek medical attention if they experience persistent discomfort or worsening symptoms.
While quitting smoking may experience some discomfort in the short term, quitting smoking will undoubtedly significantly improve long-term health and reduce the risk of several smoking-related diseases.
Effective smoking cessation strategies
Quitting smoking is a complex and important process, especially for those who smoke for a long time. Quitting smoking healthily is not only about reducing nicotine dependence, but also an important step in improving overall health.
Here are some effective and scientific ways to help you stay healthy and active in your quitting process.
Mental preparation and motivation enhancement
Self-reflection is crucial before deciding to quit smoking. The impact of smoking on life needs to be considered, including health, finance, and relationships. We can write about the negative effects of smoking and the positive outlook after quitting, remind ourselves from time to time, and increase our motivation to quit.
Set specific and achievable quit goals, such as "quit smoking completely within the next month" or "reduce the number of cigarettes you smoke each week." Clear goals motivate you to keep working hard.
Make a plan to quit smoking
Choose a suitable date as your quit day and prepare in advance to ensure psychological and environmental support. For example, avoid stressful periods and choose a period of relative calm.
Keep track of how often, when, and why you smoke to help identify what triggers smoking so you can better cope when you quit.
Alternative therapies and pharmacological support
Nicotine replacement therapy, which uses alternative therapies such as nicotine patches, gum or inhalers, can be effective in reducing withdrawal symptoms. These products can help ease the body's need for nicotine and reduce the risk of relapse.
For non-nicotine medications, consult your doctor and consider using non-nicotine drugs, such as Bayer and varenicline, which can help you quit smoking, relieve withdrawal symptoms, and achieve better smoking cessation.
Healthy lifestyle
Increasing physical activity and regular physical activity not only improves physical fitness, but also reduces tobacco cravings. Endorphins released by exercise can boost your mood and help you cope with stress in quitting smoking.
Eat a balanced diet and maintain a healthy diet that helps the body recover. Increase your intake of fruits, vegetables and whole grains and reduce your reliance on sugar and fatty foods. Maintain hydration to help detoxify the body.
Coping with withdrawal symptoms
Learn about withdrawal reactions, withdrawal symptoms such as anxiety, irritability, insomnia, and weight gain are common. Understanding these reactions and embracing them can help you better cope with these challenges.
Use relaxation techniques such as deep breathing, meditation or yoga to help relieve anxiety and stress and improve your mood. Doing these activities regularly can increase mental toughness.
Social support and communication
Find a support group, join a quitting support group or online community, share experiences and tips with other ex-smokers, encourage and support each other, and share a common goal and experience to boost confidence.
Inform family and friends about your quitting plan, their support will make you more motivated in the process of quitting smoking, especially when you are struggling.
Deal with the risk of temptation
Identify triggers, understand and identify situations and situations that may be causing relapse, such as parties, stress, or alcohol consumption, and try to avoid them.
Develop coping strategies for yourself, such as choosing other activities when you feel like smoking, such as going for a walk, drinking water, or talking to friends. Prepare some alternative behaviors to help distract you.
Perseverance and a positive mindset
Keeping track of your progress toward quitting smoking, including the number of smoke-free days and the money saved, and seeing your accomplishments will boost your motivation to keep going. Set rewards for achieving small goals, such as giving yourself small gifts every week you quit smoking, to motivate yourself to keep trying.
Seek professional help
If you have trouble quitting smoking, talk to your doctor or mental health professional. They can provide professional guidance and support to help you overcome your challenges.
Some medical institutions and communities offer smoking cessation courses, and professional guidance and team support can improve the success rate of quitting. In conclusion, quitting smoking is a challenge, but it is entirely possible to successfully quit smoking with sound planning, support, and a healthy lifestyle.
epilogue
Although quitting smoking brings many physical discomforts, these reactions actually indicate that the body is trying to recover health, and those who choose to quit smoking should not give up easily.
Everyone's quitting journey is unique, and just like Mr. Kim, everyone's perseverance is commendable, finding what works for you, and maintaining a positive mindset will eventually usher in a better future of smoke-free living.
Information sources:
"If the "old smokers" suddenly quit smoking, will there be any harm to the body? 》. Nanjing Medical University
"Gradually quitting smoking VS stopping smoking immediately, which has a higher success rate?" 》. China Medical Tribune