戒煙的好處和5種自然的戒煙方法

戒煙的好處和5種自然的戒煙方法

Some health effects of quitting start to kick in right away. Your blood pressure drops within 20 minutes and within eight hours, the oxygen levels in your blood start to normalize, reports WebMD. Within 24 hours, you've started to lower your chances of a heart attack, and within 48 hours, your lungs start to clear.

戒煙對(duì)健康的一些影響馬上開始顯現(xiàn)。你的血壓在20分鐘和8小時(shí)內(nèi)下降，你血液中的氧氣水平開始恢復(fù)正常，WebMD報(bào)道。在24小時(shí)內(nèi)，你開始降低心臟病發(fā)作的幾率，在48小時(shí)內(nèi)，你的肺開始清晰。

Quitting smoking may feel like an uphill battle at first, but it'll get better. And with your increased lung power, you'll be able to run up all these stairs instead. (Photo: CSLD/Shutterstock)

Other health effects take a little more time. Heavy smokers who go through about a pack a day for 20 years have a higher risk for cardiovascular disease for 10 to 15 years after they've quit than people who have never smoked, according to a new study published in the journal JAMA.

其他的健康影響需要更多的時(shí)間。發(fā)表在《美國醫(yī)學(xué)會(huì)雜志》上的一項(xiàng)新研究顯示，與從不吸煙的人相比，每天一包煙抽20年的重度吸煙者在戒煙后10至15年內(nèi)患心血管疾病的風(fēng)險(xiǎn)更高。

What quitting is like

戒煙是什么樣的

A new year, a fresh month, or even the beginning of a week (Mondays are a great time to quit) are all popular times to quit smoking. On average, smokers try to quit anywhere from six to 30 times before they succeed, but the good news is that the hardest of the nicotine withdrawal symptoms peak two to three days after you quit; if you can last for a full week, you are 10 times more likely to be able to stay off the cigs for good.

新的一年，新的一個(gè)月，甚至是一周的開始(星期一是戒煙的好時(shí)機(jī))都是戒煙的好時(shí)機(jī)。平均而言，吸煙者在成功戒煙前會(huì)嘗試戒煙6到30次，但好消息是，尼古丁戒斷癥狀最嚴(yán)重的時(shí)期是戒煙后的兩到三天;如果你能堅(jiān)持整整一周，你就有十倍的可能永遠(yuǎn)遠(yuǎn)離香煙。

Natural ways to quit smoking

自然戒煙的方法

Exercise and walking meditation are good ways to forget about nicotine cravings. (Photo: Skumer/Shutterstock)

There are plenty of quit-smoking aids from Chantix and other pharmaceuticals to nicotine gums, lozenges and nasal sprays. All of the previous have a statistically significant impact on smoking cessation (people who use them tend to have higher rates of staying nonsmokers). But those come with a risk of side effects, so you may be considering non-pharmaceutical methods, too. Whether you want to quit smoking without using drugs, or if you want to supplement your plan with effective natural methods, the list below could be helpful. Remember, you need as as many tools in your arsenal as you can get.

從Chantix和其他藥物到尼古丁口香糖、含片和鼻腔噴霧劑，戒煙的輔助劑有很多。所有這些都對(duì)戒煙有統(tǒng)計(jì)上顯著的影響(使用它們的人往往有更高的不吸煙者的比率)。但是這些藥物也有副作用的風(fēng)險(xiǎn)，所以你也可以考慮非藥物治療。無論你是想在不使用藥物的情況下戒煙，還是想用有效的自然方法來補(bǔ)充你的計(jì)劃，下面的列表都是有用的。請(qǐng)記住，您的武器庫中需要盡可能多的工具。

Exercise is one of the best ways to address short-term nicotine cravings. If you are feeling super-cravey, stand up and move around and go outside ASAP. Just five minutes of moderate-intensity activity (traverse a few flights of stairs, walk briskly around the block, do some yoga moves, or dance around to some silly songs) has been proven to reduce cigarette cravings and withdrawal symptoms.

鍛煉是解決短期煙癮的最好方法之一。如果你很想出去走走，那就站起來，盡快出去走走。事實(shí)證明，只需五分鐘中等強(qiáng)度的運(yùn)動(dòng)(爬幾段樓梯，輕快地繞著街區(qū)走，做一些瑜伽動(dòng)作，或者跟著一些無聊的歌曲跳舞)就能減少對(duì)香煙的渴望和戒斷癥狀。

Mindfulness and meditation can be useful as part of a quitting-smoking program — not because they reduce the urge to smoke, but because practicing mindfulness can change how you respond to those urges when they come up.

正念和冥想作為戒煙計(jì)劃的一部分是有用的——不是因?yàn)樗鼈儨p少了吸煙的沖動(dòng)，而是因?yàn)榫毩?xí)正念可以改變你對(duì)這些沖動(dòng)的反應(yīng)。

Herbal assistance, like St. John's Wort (check with your doctor before you take this as it interacts with a number of medications) or lobelia, can help relax you through the possibly tense time when you first quit.

草藥援助，如圣約翰草(服用前請(qǐng)咨詢醫(yī)生，因?yàn)樗c許多藥物相互作用)或半邊蓮，可以幫助你在第一次戒煙的緊張時(shí)期放松下來。

Acupuncture has similar rates of effectiveness as nicotine replacements. It helps significantly in the beginning stages of quitting smoking, but after a year, like nicotine patches and pills, it has no better effect than a placebo.

針灸的效果和尼古丁替代品差不多。在戒煙的最初階段，它有顯著的幫助，但一年后，就像尼古丁貼片和藥片一樣，它的效果并不比安慰劑好。

Go on vacation or otherwise change up your schedule and habits. If you are out of your typical surroundings and in a new space, it might be easier to get through those challenging first few days.

去度假或者改變你的計(jì)劃和習(xí)慣。如果你跳出熟悉的環(huán)境，在一個(gè)新的環(huán)境中，你可能會(huì)更容易度過那些充滿挑戰(zhàn)的最初幾天。

There has been a lot of talk about e-cigarettes recently. How effective they are at helping people quit regular cigarettes — the FDA doesn't approve them for this use yet — is mostly unknown, though a study published in BMJ says they may reduce the number of unsuccessful attempts to quit.

最近有很多關(guān)于電子煙的討論。盡管《英國醫(yī)學(xué)雜志》上發(fā)表的一項(xiàng)研究稱，它們可能會(huì)減少戒煙失敗的次數(shù)，但它們在幫助人們戒煙方面的效果如何——美國食品藥品監(jiān)督管理局還沒有批準(zhǔn)它們的這種用途。