A quit smoking calendar is very useful. This is a great tool that motivates a person who wants to give up a bad habit. In general, it is very difficult to stop smoking, but it is possible.
For people suffering from nicotine addiction, a special calendar has been developed, listing every day the positive changes in the human body that occur after smoking cessation. In addition, the diary contains not only the physiological aspect, but also the emotional aspect.
First week since I stopped smoking
If you stop smoking, you will notice changes every day. In addition, they are so pronounced that a person will pay attention to them immediately.
First day
On the first day after quitting, the concentration of carbon monoxide, which was previously contained in human blood, begins to gradually decrease. Because of this, the transport capacity of erythrocytes is significantly improved. After that, more oxygen enters the cells of various tissues throughout the body.
On the first day after quitting, mood improves noticeably. The person feels joy at the decision. He is confident and proud to have been able to face a difficult task. He is totally confident that his decision is final. At that time, the person practically does not feel like smoking or does not feel like smoking. Also, on the first day, just distract yourself and do your usual day-to-day worries. But, at the same time, mild dizziness and weakness may appear. Sometimes there is a feeling of anxiety, appetite worsens. Some people have difficulty falling asleep due to sleep problems.
Second day
On the second day, the mucus synthesis in the lungs begins to decrease gradually. The ciliated epithelium of the lungs is already working much better. The first symptoms appear, indicating nicotine hunger. But at the same time, the cells of the intestinal mucosa begin to be replaced by new ones.
As for emotional mood, a state of euphoria persists for several days, but some people get nervous and irritated. If you dedicate yourself to self-hypnosis, the urge to smoke can be reduced gradually. A person is sometimes very active, but is slow and sleepy.
As for physiological manifestations, appetite is still low, but some people may develop an appetite for foods that are bright and have a pronounced taste. A former smoker develops a cough, whose attacks gradually intensify. Sometimes, shortness of breath occurs. There are abdominal pains, the urge to urinate becomes more frequent. The dryness of the skin is felt.
Third day
On the third day, the process of recovery of the ciliated epithelium begins. 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, your appetite increases dramatically, you always want something sweet.
Fourth day
On the fourth day after 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: aggression 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 slightly.
Fifth day
On the 5th day, the superficial microtrauma of the tongue begin to heal. Without nicotine addiction, the tone of blood vessels returns to normal. Recovery takes place in separate areas of the bronchi and lungs, but 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 difficulty breathing. The fifth day of quitting smoking is considered to be one of the most difficult, as the euphoria passes and the state of health still does not improve. On other days, there is a high risk of breakdown.
Sixth day
On day 6, mucus production in the lower areas of the lungs increases. The lashes in the bronchi can now function actively. The secretory abilities of the pancreas and lungs have been almost completely restored.
On the sixth day after smoking cessation, dyskinetic disorders may appear in the duodenum and gallbladder. On this day, all white blood cells have grown without the influence of nicotine.
The withdrawal syndrome manifests again: irritability, crying, insomnia. I want a cigarette, it is difficult to hold, but possible.
Vegetative disturbances can be exacerbated. Decreased appetite, perhaps even nausea after fatty foods. In addition, 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.
Seventh day
On the seventh day after quitting, the physical phase of nicotine addiction almost ends. Now the body has rebuilt itself to function fully at a normal level, without nicotine supplementation. The full recovery will start now. The longest rehabilitation will take place for the vessels and lungs. As for the emotional state, on the seventh day after quitting, the person feels empty. Smoking is no longer a physiological need, but just a common daily ritual.
First six months
First month
What happens in the first month after giving up a bad habit? This additional restoration of the entire organism, 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 work after the person stops smoking and gets rid of nicotine addiction are stabilized.
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 a cigarette.
Second month
What happens in the second month after you quit smoking: the cells have gone through about 2 to 3 renewal cycles, so this time it is the best for women: the yellow and dry skin disappear. But the vascular network is still preserved. This is due to the fact that 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 in lung tissue. The smoking ritual has not completely lost its usefulness, so every now and then I want to smoke.
Third month
In the third month, full recovery of blood vessel cells occurs. Before, your tone can be disturbed by the action of any factors, mainly due to stress. But in the third month after quitting, vascular tone returned to normal. By the way, the third month is considered critical, since at that time the physical craving for cigarettes disappears, but some people want to try again, as it was before. In that moment, the headaches and dizziness have completely disappeared. The person sleeps well.
Fourth month
What happens in the fourth month? Complete skin cell renewal, so that the complexion is normal, the itching, dryness and flaking disappear.
The functioning of the pancreas, stomach and liver in ex-smokers is back to normal, so that food is well absorbed. The same goes for the intestines.
The appetite stabilizes, as the stress after quitting disappears and there is no desire to eat sweets constantly.
Fifth month
In the fifth month after quitting, the most difficult part is the liver, only at the end of this month the restoration in some cells of that organ begins. After that, healthy cells can take on some of the functions of dead neighbors. The lungs continue to recover. The phlegm is absent or much less than when you stopped 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 body's blood was completely renewed, all blood cells were not exposed to the action of nicotine. They can now fully transport oxygen.
The liver continues to regenerate after quitting smoking.
This will continue for another six months. At this stage, the lung acins also began to recover. Six months after quitting, the person can breathe much easier. The weight returned to normal. Appetite also becomes normal.
Year from the moment of giving up the bad habit
What's going on in the seventh month? The sense of smell improves. Now the person starts to smell better. The perception of food palatability is also visibly improved.
In the eighth month after quitting, the mucus is no longer released when a former smoker coughs, and the cough itself hardly ever appears. Now, the lungs can deal with problems on their own. If a person has already developed chronic obstructive pulmonary disease, then, in the eighth month after quitting, their condition will visibly improve. The disease enters a phase of remission and will continue for the rest of the time, if the person does not smoke again.
In the ninth month after quitting, cigarettes no longer cause such an intense desire to smoke. But it is important to learn to control yourself again, as there are many cases where a person starts to smoke automatically, thinking about something.
In the tenth month after quitting, some people have realistic dreams where they smoke, but in real life they can easily live without cigarettes. In a dream, smoking is very real and all sensations are vivid, so waking up will be painful. That's why a lot of people smoke in the morning. By the way, if a person loves to sing, it is much easier to control the vocal cords during this period.
In the eleventh month after quitting, a person can easily face running, brisk walking, strength training and other sports. But the load must be increased gradually. The risk of re-smoking is approximately 20-25%.
What exactly happens a year after giving up the bad habit: the body is almost completely recovered. Now, the risk of stroke is no more than 30%. The likelihood of a heart attack has halved. The likelihood of developing oncological diseases and liver diseases has decreased by 90%.
Conclusion
If you want to stop smoking, a stop smoking diary is the best solution. This will help with motivation, as it does not always come out quickly and easily to give up a bad habit.
But if you read every day about the positive changes taking place in the body, it helps to keep the trend going. In addition, this diary will show the person's path.