Quit Smoking To Prevent High Blood Pressure
Quitting Smoking. Smoking injures blood vessel walls and speeds up the process of hardening of the arteries. This applies even to filtered cigarettes. So even though it does not cause high blood pressure, smoking is bad for anyone, especially those with high blood pressure. If you smoke, quit. If you don't smoke, don't start. Once you quit, your risk of having a heart attack is reduced after the first year. So you have a lot to gain by quitting.
Top 10 Reasons to Quit Smoking
- I will reduce my chances of having a heart attack or stroke.
- I will reduce my chances of getting lung cancer, emphysema, and other lung diseases.
- I will have better smelling clothes, hair, breath, home, and car.
- I will climb stairs and walk without getting out of breath.
- I will have fewer wrinkles.
- I will be free of my morning cough.
- I will reduce the number of coughs, colds, and earaches my child will have.
- I will have more energy to pursue physical activities I enjoy.
- I will treat myself to new books or music with the money I save from not buying cigarettes.
- I will have more control over my life
Develop a Plan of Action To Quit Smoking
Step 1: Get ready to quit. I've set a target date to quit. I picked next Saturday, because it's a less stressful day than during the week. I wrote down on a piece of paper "I will quit smoking next Saturday," and I asked my son to sign it with me. I know he'll support me. Finally, I've decided to reward myself with some new music or books for every week that I'm not smoking.
Step 2: Survive "Day One!". I'm going to throw out all of my cigarettes, ashtrays, and matches. On the big day, next Saturday, I promised my son Glen that I would take him to a movie and then buy us both something at the mall.
Step 3: Figure out what makes me want to smoke. I know that I have to find out my smoking "triggers" — what makes me want to smoke. I think my worst times are while I'm on the phone or after dinner.
Step 4: Find new habits. I know that I tend to smoke when I get stressed, so I've decided to try some new deep breathing exercises instead.
Step 5: Keep busy. I've already started a new walking club at work, so I'm all set to not smoke on my lunch break. I can take a walk instead. I've also cut up some carrot sticks and bought a huge pack of gum to help keep my mouth distracted.
Step 6: Know what to expect. Unfortunately, I know that I might experience headaches, irritability, tiredness, constipation, or trouble concentrating. I know that this might be unpleasant, but I'll keep reminding myself that these are signs that my body is recovering from smoking. The good news is that most symptoms end within 4 weeks.
Step 7: Ask for help. I'll check with my doctor about nicotine gum, nicotine patch, or all natural herbal supplements such as Avprin (see below). These might be options to help me
When you really crave a cigarette, let nature help you! Powerful, all-natural supplements such as Avprin can help you manage your cravings, detoxify your system, and even help you lose weight. In clinical trials, Avprin has had a 94% success rate and the manufacturer has offered an unprecetented money back gurantee.
- Remember: The urge to smoke will come and go. Try to wait it out. Or look at the plan you made last week. You wrote down steps to take at a time like this. Try them! You can also try these tips:
- Keep other things around instead of cigarettes. Try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarfree gum.
- Wash your hands or the dishes when you want a cigarette very badly. Or take a shower.
- Learn to relax quickly by taking deep breaths.
- Take 10 slow, deep breaths and hold the last one.
- Then breathe out slowly.
- Relax all of your muscles.
- Picture a soothing, pleasant scene.
- Just get away from it all for a moment.
- Think only about that peaceful image and nothing else.
- Light incense or a candle instead of a cigarette.
- Where you are and what is going on can make you crave a cigarette. A change of scene can really help. Go outside, or go to a different room. You can also try changing what you are doing.
- No matter what, don't think, "Just one won't hurt." It will hurt. It will undo your work so far.
- Remember: Trying something to beat the urge is always better than trying nothing.
What To Do If You Do Slip
Don't be discouraged if you slip up and smoke one or two cigarettes. It's not a lost cause. One cigarette is better than an entire pack. But that doesn't mean you can safely smoke every now and then…no matter how long ago you quit. One cigarette may seem harmless, but it can quickly lead back to one or two packs a day.
Many ex-smokers had to try stopping many times before they finally succeeded. When people slip up, it's usually within the first three months after quitting. Here's what you can do if this happens:
- Understand that you've had a slip. You've had a small setback. This doesn't make you a smoker again.
- Don't be too hard on yourself. One slip up doesn't make you a failure. It doesn't mean you can't quit for good.
- Don't be too easy on yourself either. If you slip up, don't say, "Well, I've blown it. I might as well smoke the rest of this pack." It's important to get back on the non-smoking track right away. Remember, your goal is no cigarettes - not even one puff.
- Feel good about all the time you went without smoking. Try to learn how to make your coping skills better.
- Find the trigger. Exactly what was it that made you smoke? Be aware of that trigger. Decide now how you will cope with it when it comes up again.
- Learn from your experience. What has helped you the most to keep from smoking? Make sure to do that on your next try.
- Are you using a medicine to help you quit? Don't stop using your medicine after only one or two cigarettes. Stay with it. It will help you get back on track.
- Know and use the tips in this booklet. People with even one coping skill are more likely to stay non-smokers than those who don't know any. START to stop again!
- See your doctor or another health professional. He or she can help motivate you to quit smoking.