Effective Ways To Quit Smoking

What are the effective ways to quit smoking? Which is the best way?

There is no single best way to quit smoking - different methods work best for different people. But one thing all successful ex-smokers have in common is that they really wanted to quit!

We have all heard about the evil effects of cigarette smoking on our lungs and heart, but there has been little mention of its effects on vision.

The effect of smoking on the retina is devastating. The retina is especially vulnerable to oxidative stress. Tobacco smoking adds to this stress and hastens the degeneration of the macular pigment and the development of macular degeneration. If you smoke, your macular pigment is only half as dense as that of a nonsmoker.

  • Smoking depresses carotenoid concentrations in the blood, even after adjusting for differences in diet.
  • Smoking increases oxidative stress, reduces plasma antioxidant levels, and increases the risk of vascular disease.
  • The adverse effects of smoking on vision are cumulative and not reversible.
  • A direct relationship has been found among the incidence of macular degeneration, the number of years a person has smoked, and the number of cigarettes smoked per day.
  • People who live with a smoker are at a slightly greater risk than people who do not smoke or do not live with a smoker.
  • Nonsmokers have over twice the macular pigment density of the smokers.
  • Low levels of macular pigment contribute to increased risk of developing MD for smokers.
  • Smokers also tend to eat more fat than nonsmokers, but it was mostly men who were compared in the study that showed this correlation. Light exposure in an environment rich in fatty acids makes the cells in the retina particularly prone to oxidative stress.

The best way to reduce your risk of visual loss from macular degeneration and cataracts is to stop smoking now.

Stop smoking at once (Cold Turkey)
one of the effective ways to quit smoking

effective ways to quit smoking

Going cold turkey means to stop smoking completely on a certain date. This method works best. Most ex-smokers quit this way. Try this method first before going on to others.

Gradually postponing method
one of the effective ways to quit smoking

This method involves delaying the time you smoke your first cigarette a little later until you go through the whole day without smoking. You can also delay lighting up by a few minutes until you can do without a cigarette completely each time you have an urge to smoke.

Gradually reducing method
one of the effective ways to quit smoking

This method involves smoking fewer cigarettes each day until you are no longer smoking at all. You can also smoke less of each cigarette every time you light up.

Nicotine Replacement Therapy
one of the effective ways to quit smoking

effective ways to quit smoking

A nicotine patch can help to lessen the withdrawal symptoms you may experience when you quit cold turkey. The nicotine in the patch passes through the skin into your body to help reduce your urge to smoke. This helps you to deal with the smoking habit and psychological dependence. Ask your doctor for more information.

Choose a date on which to quit.

Stick to it, no matter what. You can pick a day with a special significance like your birthday or New Year's day. Muslims who usually give up smoking during Ramadan can use that opportunity to try and stop for good.

Free eBook - Quitting Smoking

What are the normal reactions after you quit?

Difficulty in concentration or dizziness because your brain needs to get used to having more oxygen. Cough and runny nose as your lungs get rid of all the dirt and germs that collected inside while you were smoking. Strong craving for cigarettes for a week or two while your body gets rid of the nicotine.

Tingling sensations in your arms and legs as your blood circulation returns to normal. Not everyone gets these symptoms but don't lose heart if you do. They will disappear in one or two weeks and they are really signs that you are getting better.

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