Tips to help you to stop smoking. Don’t worry, you can do it!

Smoking is an important cardiovascular risk factor. It is the cause of 90% of lung cancer and other respiratory diseases, as well as increasing your chance of suffering from coronary disease by three by damaging the arteries and causing clots to form.

To give you some encouragement, we would like to remind you of all the benefits that quitting the habit will have on your health:

• You will feel happy and proud of yourself when you do it. This will have a direct effect on your self esteem and the way you approach problems.
• Your physical condition will improve and with it, your sports performance.
• Your senses of taste and smell will return.
• Your teeth will be less stained and bad breath will disappear.
• Your risk of suffering from cardiovascular disease will fall by 50% within a year.
• Within five years, your risk of suffering from lung, throat or mouth cancer will have fallen by half.
• You will save a lot of money.

Here are some tips to achieve it.

• The first and most important factor is that you must want to do it. You need to be determined to start this process.
• Choose a day to do it. Try to make sure that it is an uncomplicated day at work or with the family. Make sure it is a quiet day.
• Think about which are the most critical moments of the day: when you are on the phone, when you are having a coffee mid-morning, after lunch… This will help you to stop yourself acting on automatic pilot and to identify the times when you are going to find it most difficult.
• Throw out all the cigarettes, lighters and ashtrays you have at home.
• Tell all your friends and family members that you have given up. They will help you if you start wavering and strengthen your determination.
• Try to do some exercise. Physical activity will improve your lung capacity.
• The first few days after you stop smoking are the most difficult. Change your routines. Have a good breakfast and brush your teeth immediately. This will reduce your craving for a first cigarette. Drink plenty of fluids.

If you don't think you can go it alone, don't despair. Ask your doctor or nurse and they will help you and answer all your questions. You can do it! Be determined and go for it!

This post is also available in: Spanish