Ramadan is the perfect time to consider quitting smoking as you are already abstaining from cigarettes as part of you fast. Here are some tips for not only keeping yourself from lighting up once the sun goes down, but stubbing the habit out for good.
Tips to help you quit:
- Consciously decide that you want to quit smoking this Ramadan. Be clear on why you want to quit – there's your motivation.
- Try to resist the urge to light up as soon as you break your fast at Iftar. Once you're done eating, leave the table immediately and take a walk. If it helps, avoid having Iftar with smokers.
- Avoid smoking triggers, such as drinks or foods that you normally associate with smoking. After Iftar, make it a point to drink lots of fluids.
- Move! Walk, exercise or get involved in sports activities to help distract your mind from smoking.
- Spend time in prayer and remembrance of Allah. Go to the mosque or attend gatherings where you won't be allowed to smoke.
- Nicotine withdrawal is the toughest part. Manage withdrawal symptoms and expect to feel a little miserable. Your body is recovering from its tobacco addiction; these feelings and symptoms will disappear within weeks of quitting.
- Don't seek comfort in fatty foods or sugary desserts after Iftar. Eating healthily should become part of your smoke-free lifestyle.
- Rid your home of the smell of smoke, and wash your clothes. Throw away lighters and put away ashtrays.
- Don't relapse. Don't sneak in a cigarette while no one is watching. You are doing this for you. Remember why you decided to quit in the first place and take it one day at a time. While this won't be easy, it's going to be an achievement you'll feel proud of. Seek the help and support of those around you.
Why you should quit:
The risk of any disease related to smoking is increased by the length of time that person has been smoking and how heavy a smoker they are. However, when a person quits, the chance of disease gradually falls, as the damage done to their body is healed over time.
Although recovery time may vary from one person to another, you can generally expect to start reaping the benefits as follows:
- Within just 20 minutes of stubbing out a cigarette, the body begins the healing process.
- Within eight hours, tar and toxins accumulated will begin to get expelled, making way for deeper breaths, increasing oxygen to the entire body.
- Within 48 hours, the sense of taste and smell will begin to return to normal.
- Within just two weeks, nicotine leaves the body and general blood circulation increases.
- Within two to three weeks sleep becomes deeper and more restful.
- Ex-smokers will experience greater lung capacity and more energy within three to nine months after quitting.
- After about six months, stress levels will start to reduce as the body begins to heal.
Still not convinced? Here are seven things to put you off smoking forever!
- Heavy smokers are estimated to live to up to 10 years less than non-smokers
- About half of male smokers will die of illness due to smoking.
- Smoking is directly linked to increased risk of heart attacks, strokes, lung cancer, cancer of the oral cavity, esophagus, larynx, bladder, stomach, cervix, kidneys and acute myeloid leukemia.
- Chemicals in cigarette smoke damage the walls of the lung alveoli, eventually destroying them. This leaves the larger sacs to cope, which are less efficient at processing the oxygen that allows us to breathe.
- Ingredients in tobacco can cause the narrowing of blood vessels and damage the lining of the arteries, which makes cholesterol stick to the arterial walls and leads to heart attack and stroke.
- Smokers are more susceptible to common ailments, such as the common cold and bronchitis. The smoke from cigarettes inflames and irritates the lungs and throat and will weaken the immune system in general.
- There is an 85 per cent greater chance that male smokers will suffer from impotence as compared to male non-smokers.
- Smoking affects the circulatory system and causes arterial narrowing, which leads to a lack of blood flow to the extremities.
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