A smoking cessation calendar is very useful. This is a great tool that motivates a person who wants to quit a bad habit. In general, quitting smoking is quite difficult, but it is very possible.
For people suffering from nicotine addiction, a special calendar has been developed, which lists by day all the positive changes in the human body that occur after quitting smoking. In addition, the diary contains not only the physiological aspect, but also the emotional one.
First week since I quit
If you quit smoking, you will notice changes every day. Also, they are so pronounced that a person will immediately pay attention to them.
First day
On the first day of quitting, the concentration of carbon monoxide, which was previously contained in human blood, begins to gradually decrease. Due to this, the erythrocyte transport capacity is significantly improved. After that, more oxygen enters the cells of various tissues throughout the body.
Already on the first day of quitting, the mood improves markedly. The person is happy about the decision. You are confident and proud that you have been able to tackle a difficult task. He fully trusts that this decision is final. At this time, the person has practically no desire to smoke or feels nothing. Also, on the first day, just distract yourself from this and do your usual everyday worries. But at the same time, slight dizziness and weakness may appear. Sometimes there is a feeling of anxiety, the appetite worsens. Some people have a hard time falling asleep due to trouble sleeping.
Second day
On the second day, the synthesis of mucus in the lungs gradually begins to decrease. The ciliated epithelium of the lungs already works much better. The first symptoms appear, indicating a lack of nicotine. But at the same time, the cells of the intestinal mucosa begin to be replaced by new ones.
Regarding emotional mood, the state of euphoria persists for several days, but some people get nervous and irritable. If you participate in self-hypnosis, then the urge to smoke can be gradually reduced significantly. A person is sometimes very active, then he becomes sluggish and sleepy.
Regarding the physiological manifestations, the appetite is still poor, but some people may have an appetite for bright and strongly flavored foods. A former smoker develops a cough, the attacks of which gradually intensify. Sometimes you are short of breath. There are abdominal pain, the urge to urinate becomes more frequent. You feel dry skin.
Third day
The third day begins the recovery process of the ciliated epithelium. The repair also affects the mucous layers of the bronchi. In the pancreas, more alkaline fractions are secreted and the amount of mucus in the stomach decreases markedly. Circulation in the heart and brain is improved. Vascular tone is restored. But at the same time, on the third day, the patient becomes nervous. Now the "nicotine withdrawal syndrome" is fully manifested. By the way, the appetite increases sharply, you constantly want something sweet.
Fourth day
On the fourth day of quitting, the level of blood flow to the brain is almost completely restored and reaches the physiological norm.
The stomach and pancreas continue to repair themselves. The same goes for the lungs.
What happens to mood after 4 days: aggressiveness gradually decreases. By the way, nervousness can be stopped with various medications.
The patient may be euphoric or depressed. Some people have high blood pressure, tinnitus, constipation, cough, dizziness. The fingers and toes swell a little.
Fifth day
On the fifth day, superficial microtraumas on the tongue begin to heal. Without addiction to nicotine, the tone of the blood vessels returns to normal. Recovery takes place in separate areas of the bronchi and lungs, but the disturbances in the intestines have not yet passed. The food tastes bright again, but there is a lump in the throat and there is still trouble breathing. The fifth day of quitting is considered one of the most difficult, as the euphoria passes and the state of health still does not improve. The rest of the days, there is a high risk of failure.
Sixth day
On day 6, mucus production increases in the lower areas of the lungs. The cilia of the bronchi can now function actively. The secretory capacities of the pancreas and lungs were almost completely restored.
On the sixth day of quitting smoking, dyskinetic-like disorders may appear in the duodenum and gallbladder. On this day, all the white blood cells have already grown without the influence of nicotine.
The withdrawal syndrome manifests itself again: irritability, crying, insomnia. I want cigarettes, it is difficult to hold back, but it is possible.
Vegetative disorders can be aggravated. Decreased appetite, perhaps even nausea after fatty foods. Also, increased sweating, tremors in the hands, thirst, bitterness in the mouth or a lump in the throat. The body is clean and the dark mucus is coughing up.
Seventh day
On the seventh day of quitting, the physical phase of nicotine addiction is almost over. Now the body has rebuilt itself to fully function at a normal level without nicotine supplementation. Now the full recovery will begin. The longest rehabilitation will take place for the vessels and lungs. Regarding the emotional state, on the seventh day of quitting, the person feels empty. Smoking is no longer a physiological necessity, but just an ordinary daily ritual.
First six months
First month
What happens in the first month after quitting a bad habit? This greater restoration of the whole organism, and now at the cellular level.
The cells of the epithelium have been renewed, so now the processes of absorption and production of all the substances that are necessary for the new cells that now function after a person stops smoking and gets rid of thenicotine addiction.
But psychologically, this month is quite difficult. Some are satisfied with themselves and enjoy life, while others, on the contrary, consider the number of days without cigarettes.
Second month
What happens in the second month after quitting: the cells have already gone through about 2-3 renewal cycles, so this time is the best for women: the yellowing and dryness of the skin disappearsskin. But the vascular network is still preserved. This is due to the fact that the vascular cells have not yet been renewed. The lungs also continue to recover, but these processes have not yet reached the acini - these are the smallest structural elements of lung tissue. The smoking ritual has not completely stopped being useful yet, so every now and then I want to smoke.
Third month
In the third month, there is a complete recovery of the cells of the blood vessels. Before that, your tone may be altered due to the action of any factor, especially due to stress. But in the third month after quitting smoking, vascular tone normalizes. By the way, the third month is considered critical, since around this time the physical craving for cigarettes disappears, but some people want to try again, as before. By this time, the headaches and dizziness are completely gone. The person sleeps well.
Fourth month
What happens in the fourth month? Complete renewal of skin cells, so the complexion is now normalized, itching, dryness and flaking disappear.
The work of the pancreas, stomach and liver in ex-smokers returns to normal, so food is well absorbed. The same goes for the intestines.
The appetite stabilizes, since the stress after quitting smoking disappears and there is no desire to eat sweets constantly.
Fifth month
In the fifth month after quitting smoking, the most difficult thing is the liver, only at the end of this month does the restoration begin in some cells of this organ. After that, healthy cells can take over some of the functions of dead neighbors. The lungs continue to recover. Phlegm is absent or much less than when you just quit smoking. The urge to smoke occurs only occasionally, but will continue for up to 10 months after quitting.
Sixth month
Six months ago, a man smoked his last cigarette. For this, the blood in the body was completely renewed, all blood cells were not exposed to the action of nicotine. Now they can carry oxygen completely.
The liver continues to regenerate after quitting smoking.
This will continue for another six months. At this stage, the acini of the lungs also began to recover. Six months after quitting, a person can breathe much easier. The weight has returned to normal. The appetite also becomes normal.
Year since quitting
What's happening in the seventh month? Improves the sense of smell. Now a person begins to feel better aromas. The perception of the palatability of food also improves notably.
By the eighth month of quitting, mucus is no longer released when a former smoker coughs and the cough itself is almost absent. Now the lungs can cope with the problems on their own. If a person has already developed chronic obstructive pulmonary disease, then by the eighth month after quitting, his condition will improve markedly. The disease enters a remission phase and will continue for the rest of the time if the person does not smoke again.
By the ninth month of quitting, cigarettes no longer trigger such a strong urge to smoke. But it is important to learn to control yourself again, as there are many cases when a person starts smoking automatically, thinking about something.
In the 10th month after quitting, some people have realistic dreams of smoking, but in real life they can easily do without cigarettes. In a dream, smoking is very real and all sensations are vivid, so awakening will be painful. This is why many people smoke in the morning. By the way, if a person loves to sing, then it is much easier to control the vocal cords during this period.
In the eleventh month after quitting, a person can easily cope with jogging, brisk walking, strength training, and other sports. But the load should be increased gradually. The risk of smoking again is about 20-25%.
What exactly happens one year after quitting: the body has almost fully recovered. Now the risk of stroke does not exceed 30%. The probability of a heart attack has been cut in half. The probability of developing oncological diseases and liver pathologies decreased by 90%.
Conclusion
If you want to quit smoking, the best solution is a journal to quit smoking. It will help with motivation as it does not always come out quickly and easily to kick a bad habit.
But if you read every day what positive changes are taking place in the body, it helps to keep the trend. Also, this journal will show what path the person has traveled.