Disclaimer: The content of the article is for reference only, the storyline is purely fictional, intended to popularize health knowledge, if you feel unwell, please seek medical attention offline.
The first rays of sunlight in the morning shined through the curtains, sprinkling warmth on Li Ming's face. He opened his sleepy eyes and subconsciously reached for the cigarette case on the bedside table. Just as he was about to light a cigarette, his phone suddenly rang.
Hey, Lao Li, I'm Dr. Zhang. How have you been doing lately? Don't forget to check back this afternoon. A familiar voice came from the other end of the line.
Li Ming was stunned for a moment, and the cigarette in his hand suddenly became extremely heavy. He hesitated for a moment, but finally put the cigarette back into the case.
"Okay, Dr. Zhang, I'll remember that. But... I want to ask, how much of an impact does smoking really have when you wake up in the morning?" Li Ming asked tentatively.
The other end of the phone was silent for a few seconds, "Lao Li, this question is very complicated. Why don't you come to the hospital today and have a good chat?"
After hanging up the phone, Li Ming fell into deep thought. He recalls his more than 20 years of smoking and his recent growing cough and chest tightness. Is it really time to quit smoking?
With this question, Li Ming started his day. He is a project manager for a construction company who faces a lot of work pressure every day. Cigarettes have always been his remedy for stress, but lately he's feeling more and more overwhelmed.
In the afternoon, Li Ming came to the hospital as promised. Dr. Zhang is an experienced respiratory specialist and an old friend of Li Ming for many years.
"Lao Li, your recent examination results are not ideal." Dr. Zhang frowned and said, "I know you have a stressful job, but it's time for you to think about quitting. "
Li Ming smiled bitterly, "Doctor Zhang, you also know that my old smoking gun for so many years, how can it be so easy to quit and quit." But today I want to ask, is smoking really that scary when you wake up in the morning?"
Dr. Zhang sighed and began to explain patiently: "Li Ming, you asked this question very well. In fact, it is not only after waking up in the morning, but there is also another time when smoking is particularly dangerous. Let's talk about that. "
Dr. Zhang took out a recent medical research report, pointed to the data on it, and said: "According to a study published in the Journal of the United States College of Cardiology, people who smoke immediately after waking up in the morning have a 3 times higher risk of heart disease and stroke than those who smoke at other times [1]."
Li Ming's eyes widened in surprise, "So serious? Why is this happening?"
"This is because our body goes into a state of relative stillness during sleep. Blood pressure, heart rate will decrease. And when we wake up, the body needs a gradual process of adaptation. If smoking at this time, nicotine quickly stimulates the sympathetic nervous system, causing a sharp rise in blood pressure and heart rate, increasing the risk of cardiovascular disease. Dr. Zhang explained.
"And when was the other dangerous point?" Li Ming asked.
"It's just before bed." Dr. Teo replied, "Smoking before bed can affect the quality of sleep, leading to insomnia or light sleep. Chronic sleep deprivation increases the risk of a variety of chronic diseases, including cardiovascular disease, diabetes, and depression [2]. "
Li Ming nodded thoughtfully, "Then if you really can't quit, when should you smoke better?"
Dr. Zhang shook his head, "Li Ming, you have to understand that there is no 'safe' time to smoke. The health hazards of smoking are all-encompassing. However, if you really can't quit completely for a while, at least avoid these two most dangerous times. It is best to smoke 1-2 hours after a meal, as the gastrointestinal tract is more active at this time and has a relatively strong ability to absorb and metabolize nicotine [3]. "
After listening to Dr. Zhang's explanation, Li Ming fell into deep thought. He remembered his father, who was also an old smoker and eventually died of lung cancer. Will you repeat the same mistakes yourself?
At that moment, the door to the exam room was gently pushed open. An elegant middle-aged lady walked in.
"Oh, Ms. Wang, you've come just in time." Dr. Zhang smiled and said, "Come, let me introduce you." This is Wang Li, a dietitian at our hospital and a 'former smoker' who has successfully quit smoking. "
Wang Li nodded to Li Ming in a friendly manner, "Hello, Mr. Li." I've heard Dr. Zhang talk about your condition. If you don't mind, I can share some of my quitting experiences. "
Li Ming became interested, "That's great, Ms. Wang." I didn't know how to quit smoking. "
Wang Li smiled and said: "Actually, the first step to quitting smoking is to realize the health hazards of smoking. I think Dr. Chang has already told you. Next, I suggest that you can try some alternative therapies. "
"For example?" Li Ming asked.
"For example, you can prepare some healthy snacks such as carrot sticks, celery, etc. Eat these foods when you feel like smoking. This not only diverts attention, but also replenishes vitamins and fiber [4]. Wang Li explained.
Dr Teo adds, "In addition to that, you can also try some deep breathing exercises or light exercises, such as walking. These can help ease anxiety in the early stages of quitting. "
Li Ming nodded thoughtfully, "It does sound reasonable. What worries me the most, though, is the stress of work. You know, how stressful our construction industry is. "
Wang Li said understandingly: "I understand, Mr. Li. In fact, I used to have difficulty quitting smoking because of the pressure of work. But then I found that a healthy lifestyle can help me cope better with stress. For example, I started practicing yoga and meditation, and the results were surprisingly good. "
"Yoga and meditation?" Li Ming was a little surprised, "Is this really effective in relieving stress?"
Dr. Zhang nodded, "That's true. Studies have shown that regular practice of yoga and meditation can significantly reduce stress levels, improve sleep quality, and even help with smoking cessation [5]. "
Just then, the door to the exam room was pushed open again. A burly middle-aged man walked in.
"Oh, Coach Zhao, you're here at the right time!" Dr. Zhang smiled and said, "Come, let me introduce you." This is Zhao Qiang, a fitness instructor at our city's sports center, and also a 'role model' who has successfully quit smoking. "
Zhao Qiang greeted everyone warmly, "Hello everyone! I heard that the topic of quitting smoking is being discussed here, so I'm here to join in the fun. "
Li Ming asked curiously, "Coach Zhao, how did you successfully quit smoking?"
Zhao Qiang smiled and said, "It's a long story. Actually, I used to be a big smoker, and I used to smoke two packs of cigarettes a day. Until one day, I suddenly found myself out of breath when I climbed the stairs. That's when I realized that if I continued like this, I might not even be able to coach. "
"And then?" Li Ming asked.
"Then I made up my mind to quit smoking. It was really hard at first, but I found exercise to be a good alternative. Whenever I feel like smoking, I go for a run or lift weights. Slowly, I found that I became less and less dependent on cigarettes and became addicted to sports. Zhao Qiang said with a smile.
Dr. Zhang added, "Coach Zhao is right. Exercise is indeed a great helper to quit smoking. Regular aerobic exercise has been shown to alleviate symptoms of anxiety and depression caused by smoking cessation, while also preventing weight gain after smoking cessation [6]. "
After listening to everyone's sharing, Li Ming felt both shocked and encouraged. It never occurred to him that quitting smoking was not just about giving up a habit, but about the beginning of a whole new way of life.
"Thank you, really." Li Ming said sincerely, "I think I finally found the motivation and method to quit smoking." I have one last question, though. "
"Please." Dr. Zhang encouraged.
"If I do quit smoking, will anything change in my body?" Li Ming asked.
Dr. Zhang smiled and said, "That's a good question. After quitting smoking, your body will experience a series of positive changes. Let me explain it to you in detail:
1. After 20 minutes: Your heart rate and blood pressure will start to drop [7].
2. After 12 hours: The level of carbon monoxide in your blood will drop to normal [7].
3. After 2-12 weeks: Your lung function will begin to improve, and the symptoms of cough and shortness of breath will lessen[7].
4. After 1-9 months: Cough and shortness of breath will improve greatly [7].
5. After 1 year: the risk of coronary heart disease is halved [7].
6. After 5-15 years: the risk of stroke decreases to the level of non-smokers [7].
7. After 10 years: Lung cancer mortality is halved compared to those who continue to smoke. There is also a reduced risk of cancers of the mouth, larynx, esophagus, bladder, cervical, and pancreatic cancers [7].
8. After 15 years: the risk of coronary heart disease is reduced to a level comparable to that of non-smokers [7]. "
After Li Ming listened, his eyes flashed with hope, "I really didn't expect that there are so many benefits of quitting smoking." I've decided that from today onwards, I'm going to quit smoking seriously!"
Both Wang Li and Zhao Qiang applauded Li Ming's decision. Dr. Zhang said with relief, "Li Ming, I am proud of your decision. Remember, quitting smoking is a process and there can be ups and downs. But as long as you persevere, you will definitely succeed. We've got your back. "
When he left the hospital, Li Ming's mood was extremely relaxed. He took a deep breath of fresh air, feeling the freshness he hadn't seen in a long time. He knows that the road to quitting smoking can be tough, but for the sake of his health and for the sake of his family, it is a battle worth fighting.
As the sun set, Li Ming walked firmly on the way home. He knew that starting today, a new page in his life would be turned. No more the first cigarette in the morning, no more the last cigarette before going to bed. In its place, there will be a healthier, better life.
That night, Li Ming told his wife and children about his decision to quit smoking. The whole family cheered him on. He knew that with the support of his family, as well as the help of his doctors and friends, he would be able to quit smoking.
Lying on the bed, Li Ming thought back to everything that had happened that day. He felt extremely fortunate that he had met Dr. Zhang, Nutritionist Wang, and Coach Zhao, and that he had finally made up his mind to change. He knows that the road to quitting smoking can be difficult, but every day of non-smoking is a gift to health and respect for life.
Li Ming closed his eyes and looked forward to a better future without smoke. He knew that waking up tomorrow would be a fresh start.