Your SlideShare is downloading. ×
Developing healthy habits after quit smoking
Upcoming SlideShare
Loading in...5

Thanks for flagging this SlideShare!

Oops! An error has occurred.


Introducing the official SlideShare app

Stunning, full-screen experience for iPhone and Android

Text the download link to your phone

Standard text messaging rates apply

Developing healthy habits after quit smoking


Published on

Discover how to develop healthy habits,such as eating right and exercising regularly after smoking cessation.

Discover how to develop healthy habits,such as eating right and exercising regularly after smoking cessation.

  • Be the first to comment

  • Be the first to like this

No Downloads
Total Views
On Slideshare
From Embeds
Number of Embeds
Embeds 0
No embeds

Report content
Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

No notes for slide


  • 1. Developing Healthy Habits After Quit Smoking By
  • 2. Introduction• So, you have successfully quit smoking and are optimistic the ride will be smooth? Congratulations! But the ride won’t be smooth if you refuse to establish healthy habits to permanently stay smoke-free. Developing healthy habits such as, daily exercise and consumption of a balanced diet, is key to permanent tobacco cessation. Smoking cessation is tough for most people but adopting healthy habits will help ex- smokers stay smoke-free.
  • 3. Physical Health and Longetivity• Dr. Lester Breslow, a public health leader, lends credence to this fact. Popularly known as “Mr. Public Health”, Breslow was one of the first to publish the relationship between healthy behaviors and physical health and prolonged existence.• His 1972 research gave scientific proof to the idea that people who cease smoking and take up healthy habits of diet and sleep can live longer. It proved with numbers that behavior indisputably influenced longevity.
  • 4. Physical Health and Longetivity(2)• A former dean of the Fielding School of Public Health, the University of California, Los Angeles, Dr. Breslow’s most acclaimed feat was a study involving 6,928 people in Alameda County, California, that observed their behavior for a space of up to 20 years. It used quantitative investigation to confirm that a 45-year-old with at least six of the seven healthy habits Dr. Breslow picked as imperative would live 11 years longer than someone with three or fewer.
  • 5. Breslow’s 7 Healthy Habits• Abstain from smoking totally.• Drink with a lot of restraint. There is no significant difference between those who don’t drink at all and those who drink with self control.• Everyday, sleep for exactly 7 to 8 hours, no more, no less.• Exercise or workout regularly.• Make regular eating a habit but don’t eat between meals.• Watch your weight, a moderate weight is the best.• Eat breakfast on a daily basis.
  • 6. After Smoking Cessation, What Next?• A quit smoking decision springs from the desire to live a healthy life but once the step has been taken, smokers often find themselves struggling to take their minds off cigarettes.• Their question usually is, “what should I do to get cigarettes and smoking out of my mind?” The answer usually lies in focusing on brand new and healthy habits. With this, smokers are assured of a successful quit.
  • 7. Developing Healthy Habits to Assist Quit Smoking• Tip No 1: Make Exercise a Top Priority• Physical workouts will prevent a lot of smokers who drop off cigarettes from gaining weight. It’s also a good and healthy substitute for smoking. Interestingly, smoking and exercise are stark opposites. They both can’t co-habit. In fact, medical personnel say if you smoke and exercise, you’re likely to become sick of smoking. This is because exercise gives you exactly what smoking does and healthily too.
  • 8. Tip No 1: Make Exercise a Top Priority(2)• Even though walking briskly or running for half an hour daily can help your overall fitness, you can consider taking a fitness class. Meeting other non-smokers in such a class will reinforce your new healthy habits and give you a greater chance of quit smoking for good.• Drinking water is also beneficial to preventing weight gain, curbing smoking cravings and flushing cigarette toxins out of the body.
  • 9. Exercise Is Beneficial• Exercise is thoroughly advantageous to smoking cessation but you can only experience the benefits when you take up an exercise regimen today. Do so without fail. It’s even advised you start your physical workouts (and commit to it daily) before kicking the smoking habit.
  • 10. Tip No 2: Learn a New Hobby• Learning a new hobby can be an excellent way to get your mind of cigarettes. Hobbies like knitting, painting, playing the piano or other crafts will keep smokers’ hands busy and anything that keeps the hands occupied will definitely keep the mind busy. What’s more, these handicrafts give smokers a sense of accomplishment of creating a finished project.
  • 11. Tip No 2: Learn a New Hobby(2)• Learning a new language, visiting or spending time with loved ones, and volunteering for a laudable cause are all healthy habits that can help take the place of cigarettes in a smokers’ life. Smokers may also try keeping a diary to help them identify what triggers them to desire a cigarette. This will help them avoid such triggers and ultimately prevent a relapse.
  • 12. Tip No 3: Consider Healthy Snacking• If you quit smoking and constantly have the urge to substitute cigarettes with food, consider healthy snacks, to prevent weight gain. Luckily, there are many healthy snack options available, including but not limited to:• chewing sugar-free gum and candy• licking sugar-free mints• consuming a limited amount of nuts such as almonds, pistachios, walnuts or peanuts which are all healthy snacks
  • 13. Tip No 3: Consider Healthy Snacking• fresh vegetables and fruits like carrot sticks, pieces of celery and apples are low-priced and provide a satisfying crunch• sipping herbal teas is also helpful• chewing on cinnamon sticks• Consuming broccoli florets, pepper, mushrooms or tomatoes plain or with a low- fat addition such as vinegar dressing or skim cheese.
  • 14. Tip No 3: Consider Healthy Snacking(2)• Taking up healthy eating habits like eating on time (never skip meals), drinking a lot of water, not skipping breakfast, varying the type of foods you eat can naturally supercharge your metabolism when dropping off cigarettes. Reduce your consumption of caffeinated drinks and other beverages that contain sugar. Caffeine can contribute to nervousness and anxiety in smokers who recently quit. Make sure the tea you drink is also decaffeinated.
  • 15. Tip No 4: Pamper and Reward Yourself• Rewarding yourself for taking a quit smoking decision is an integral part of staying smoke- free after dropping off cigarettes. Convert the money you would have used to buy cigarettes to pamper and distract yourself. Taking time at home to relax and indulge yourself can thoroughly weaken your nicotine cravings or urges.
  • 16. Tip No 4: Pamper and Reward Yourself(2)• Whether you choose going to the movies, home spa treatments, your favourite restaurant treat, a relaxing bubble bath, or a manicure/pedicure with the money you’ve saved on cigarettes, pampering yourself will strengthen your resolve to quit smoking.• Teeth brushing can also keep off cigarette cravings, so, focus on your oral health now that you have successfully quit.
  • 17. Conclusion• One thing you should know is; adopting these healthy habits will take time. You can start small at first, or go the whole hog. The changes you make will depend on how ready you feel, but it is important to know that any change will start you on your way to being smoke-free, healthier and happier.• Allen Carr talks more about adopting healthy habits for smoking cessation in his book titled: Easy Way to Stop Smoking. Check it out today. You’ll be glad you did!
  • 18. Thanks for Reading!!!• For more incisive articles, please visit: •