Stop smoking: phases, tips & alternatives

Quitting smoking is a big challenge: especially when it comes to giving up cigarettes for good. Stopping smoking means regeneration for the body, and the benefits of not smoking clearly outweigh the drawbacks.

In this article, we want to show you the advantages of quitting smoking and give you tips on how to prevent weight gain after quitting.

Effects of Quitting Smoking

Quitting smoking has many positive effects on the body because after the last cigarette, the body can be properly reoxygenated and gradually eliminate toxins. Many smokers feel fitter and more energetic shortly after quitting.

The benefits include a lower risk of cancer, cardiovascular diseases, high blood pressure, strokes, or bronchitis. Just three months without cigarettes improves lung function by about 30 percent, and skin aging also slows down.

Already eight hours after quitting, oxygen transport in the blood improves, and organs can be better supplied. After two days, taste and smell normalize. After one year without smoking, lung and cardiovascular activity return to normal levels. After five years, the risk of heart attack decreases significantly, and after ten years, the risk of lung cancer matches that of a non-smoker.

Phases of Quitting Smoking

To successfully quit smoking, you first need to get through these 7 phases. The first phase is the steady smoker phase, where you still smoke regularly and are just before deciding to quit. In the contemplation phase, it slowly becomes clear that smoking negatively affects not only your health but also your mental state, appearance, and finances.

In the third phase, you finally make the decision to quit smoking permanently. Don’t be discouraged by possible weight gain or withdrawal symptoms, as these are only temporary and can be overcome quickly with enough motivation.

To really follow through with quitting, you should set a specific date for your last cigarette. The remaining cigarettes should definitely be kept out of reach or, better yet, completely disposed of. The first three days after quitting are the hardest because nicotine is still in your body. This can also cause mood changes and irritability.

The final phase is called the stabilization phase. In this phase, you notice the positive physical changes most clearly, and above all: don’t relapse!

Quitting Smoking and Skin

Smoking severely damages our skin and contributes to faster aging. Quitting smoking helps your skin regain its rosy complexion because blood circulation improves and the skin is better nourished.

Additionally, we actually look younger after quitting because the chemicals in cigarettes attack the skin’s collagen network and cause it to sag. Many smokers report so-called smoker’s wrinkles that form on the face over time. Quitting smoking ensures the skin ages at a normal rate again.

Furthermore, many smokers complain about dry patches on their skin. Smoking can even cause flaky areas that can only be eliminated by quitting. Without cigarettes, the vitamin C content in the skin can also stabilize, which is important for firm and youthful skin.

Finally, quitting smoking can reduce skin diseases. 41 percent of smokers have acne, compared to only 25 percent of non-smokers. Moreover, smoking can trigger various inflammatory reactions and promote the development of skin cancer.

Weight Gain After Quitting Smoking

Smoking itself does not cause weight loss. However, smokers have a higher energy turnover than non-smokers and can therefore metabolize fats and carbohydrates faster. Nicotine also suppresses appetite. Weight gain is a common companion after quitting, especially for people who were already inactive and poorly nourished before.

Tips to Avoid Weight Gain After Quitting

After quitting, you may experience cravings that need to be satisfied. However, high-calorie foods should be replaced with vitamin-rich, fiber-rich, and low-fat foods, as these stabilize blood sugar levels.

Divide your meals into several small portions so your stomach is continuously active. Physical activities naturally help maintain weight and improve health.

Snus as an Alternative to Smoking

With Snus, there is no combustion process, which eliminates most health risks—Swedish studies speak of up to 95%. Additionally, the risks of passive smoking are completely eliminated. If completely giving up tobacco and nicotine is too much at once, Snus can be used as a transitional phase: for smoking cessation, you can use Snus with varying nicotine levels and gradually reduce the amount. Products with nicotine content over 30 mg/g include T45 Cool Mint X-Strong WDP with 38 mg/g or Offroad X WDP with 45 mg/g. In contrast, Skruf Super White Polar #3 AW contains only 12 mg/g.