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There is no argument when it comes to the negative factors associated with smoking. 

But do you know the extent of its the impact on your health? 

If you think it only affects your lungs, you are mistaken. It can also lead to hypertension and even heart conditions. The nicotine from smoking can raise your blood pressure and heart beat, which can narrow your arteries and harden their walls. This can eventually lead even blood clots. This can put undue stress on your circulatory system and your heart, potentially leading to high blood pressure, as well as worsen your risk for heart attack and stroke. 

The simple act of quitting can potentially save your life. Since secondhand smoke could put you at risk as well, you should encourage your loved ones to quit the habit, as well. 

Keep reading to know 10 tactics that you can consider, for quitting smoking: 

1. Find Your Reason

   To push yourself through the hard work of quitting, you’re going to need a strong motivator. This could be a powerful, personal reason such as wanting to protect your family or wanting to reduce your chances for chronic ailments. Whatever your reason may be, remind yourself of this occasionally.

2. Brace yourself

   Quitting smoking is not as simple as tossing out all your smokes, and refusing to buy anymore. Smoking is an addiction and your body is going to react when you quit. Make sure that you have a support system in place, and talk to your doctor about methods that can help. This may include therapy sessions, apps, medications, and even hypnosis.
   

3. Consider Your Options

   As earlier mentioned, nicotine withdrawal can pose a lot of issues for you including headaches, changes in mood, lesser energy, etc. The craving for smoke can become unbearable enough that you might give in to it. But if you take replacement therapy, you can get medicines that will help you get through this. They could be given in the form or gums, lozenges and even patches. 

4. Consult With Your Doctor

   In addition to over the counter nicotine replacement medicines, you could also speak to your doctor for other medicines. If you’re experiencing other problems like depression, concentration troubles or sleep problems, your doctor can help you deal with it all. 

5. Seek Out Support

   Keep your family and loves ones in the loop that you are trying to quit. Letting people know and making the commitment will further motivate you to stick to your journey. Your friends can also encourage you to keep going, especially when you feel like smoking.

   There are also support groups and online forums that you can join. They will have a group of people who are on the same journey as you. Behavioural therapy sessions with a certified counsellor can also help you identify better coping mechanisms to your problems.

   

6. Avoid Triggers

   Ever noticed how you tend to smoke more when you are drinking? When your inhibitions are lowered, you tend to give up easily on your goals. Try to limit alcohol when you initially quit.

   In case you are in the habit of smoking while drinking coffee, switch to tea for the initial stages. If a heavy meal can make you reach for your cigarettes, find other habits to replace it with. You could try going for a walk, calling a friend, or even chewing gum.

7. Clean Your Surroundings

   After your last cigarette, make sure to clean up your living space. Toss out all the empty boxes and lighters, clean out your ashtray, and wash anything that smells like smoke. Light up some candles or use some air freshener to rid yourself of the smoke smell. There should be nothing around you that reminds you of cigarettes or smoking.

8. Get Other Healthy Fixes

   There are a lot of natural fixes that can help you with nicotine cravings and withdrawal symptoms. Being active will release natural hormones that make you feel good, and will prevent weight gain as you quit smoking. Even minor household activities like walking your dogs, gardening, or cleaning can act as mild exercise.

   Eating healthy can also assist you in quitting smoking. Just make sure that you are not depriving yourself of necessary calories. Eat more fruits, vegetables, whole grains and lead protein. They will help your body adapt quickly to your smoke-free lifestyle.

9. Set Yourself A Reward

   In addition to saving your health, quitting cigarettes will also save you a lot of money. You can even find online calculators that tell you how much you’ve saved. You can keep this amount aside, and reward yourself for your will to quit.

10. Understand Your Why And Keep Trying

    As soon as you quit smoking, your body starts its recovery journey. Only after 20 minutes, your heart rate comes down and within the day, the carbon monoxide level comes under control too. In just a few weeks, you will lower your heart attack risk.

    Even though it is hard to quit, staying the course is worth it. Even if you do fall off the wagon, you can always try again. You can use that as an opportunity to become even more committed. 

With the growing number of hypertension in India, it is important to do what we can to prevent further complications. This means understanding all the risk factors and taking informed decisions. 

So if you’re a smoker, get yourself a strategy that you think will work, and make the most of digital health and all the other resources. You can use them to your benefit and quit without too much struggle. 

Phable is an innovative lifestyle disease management app simplifying life for patients & doctors through health monitoring and doctor intervention.

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