stoppen met roken de nodige tips en hulp

Tips and tricks to quit smoking

Why is smoking so bad for you

Smoking is harmful to your health for several reasons. Here are some of the top reasons why smoking is considered extremely harmful:

  1. Tobacco smoke contains toxins: Tobacco smoke consists of more than 7,000 chemicals, of which at least 250 are considered harmful or carcinogenic. Some of these substances are tar, carbon monoxide, acetone, arsenic and formaldehyde.

  2. Carcinogens: Smoking is the leading cause of lung cancer, but it also increases the risk of other cancers, including mouth, throat, esophagus, bladder, pancreas and kidney cancer.

  3. Respiratory system: Smoking damages the airways and lungs. It causes chronic bronchitis, narrows the airways and can lead to serious lung diseases such as chronic obstructive pulmonary disease (COPD).

  4. Cardiovascular system: Smoking increases the risk of heart disease and stroke. It causes narrowing and hardening of the arteries, which can lead to atherosclerosis.

  5. Nicotine addiction: Nicotine, a substance in tobacco, is highly addictive. It creates a physical and psychological dependence, which makes it difficult for people to quit smoking.

  6. Damage to the mouth and throat: Smoking can lead to gum disease, tooth loss, and increases the risk of developing mouth and throat cancer.

  7. Harmful to the skin: Smoking accelerates the aging process of the skin and can cause wrinkles. It also reduces blood flow to the skin, which makes wound healing more difficult.

  8. Damage to fertility: Smoking can affect fertility in both men and women. It increases the risk of infertility, miscarriages and complications during pregnancy.

  9. Secondhand smoke: Not only smokers are at risk, but also the people around them who are exposed to secondhand smoke. This can lead to serious health problems in children, including asthma, ear infections and cot death.

  10. General health: Smoking weakens the immune system, reduces overall health and increases the risk of developing various diseases and conditions.

In short, the harmful effects of smoking are widespread and have serious consequences for both physical and mental health. Quitting smoking is one of the best steps a person can take to improve their overall health.

Smoking during pregnancy

Smoking during pregnancy and breastfeeding can pose serious health risks to both the mother and the child. Here are some reasons why avoiding smoking during these periods is crucial:

During the pregnancy:

  1. Harmful to the fetus: Smoking during pregnancy can lead to premature birth, low birth weight and problems with fetal development.

  2. Increased risk of complications: Smoking increases the risk of complications such as miscarriages, placental abruption and placenta previa.

  3. Effects on brain development: Exposure to nicotine can be harmful to the development of the fetus' brain, which can lead to problems with learning and behavior.

  4. Increased risk of SIDS: Babies born to mothers who smoke have a higher risk of SIDS (sudden infant death).

  5. Breathing problems: Newborns born to smoking mothers have an increased risk of breathing problems, including asthma.

During Breastfeeding:

  1. Nicotine in breast milk: Nicotine from cigarettes can pass into breast milk. This can affect the baby's sleeping and sucking patterns.

  2. Decreased milk production: Smoking mothers may have lower milk production than non-smoking mothers.

  3. Increased risk of SIDS: Even if the mother smokes away from the baby, the risk of SIDS may still increase.

  4. Harmful substances: In addition to nicotine, tobacco smoke contains other harmful substances that can be passed on to the baby through breast milk.

General advice:

  • Quit smoking: The most effective way to reduce health risks is to stop smoking completely during pregnancy and breastfeeding.

  • Seek help: If quitting smoking is difficult, seek professional help from health professionals or smoking cessation programs.

  • Avoid passive smoking: Both during pregnancy and breastfeeding, it is important to minimize exposure to passive smoking.

  • Consult a healthcare provider: Discuss any concerns or questions about smoking and pregnancy with a healthcare provider, such as a doctor or midwife. They can provide appropriate advice and support.

Tips to quit smoking

Quitting smoking is a challenging process, but it is certainly achievable. Here are 20 tips that can help you quit smoking:

  1. Set a clear goal: Determine why you want to quit smoking and list the benefits you will experience.

  2. Prepare mentally: Take the time to mentally prepare yourself for the change. Visualize a life without cigarettes.

  3. Seek support: Tell friends, family, and coworkers about your decision to quit. They can support and encourage you.

  4. Identify triggers: Recognize situations, emotions or habits that drive you to smoke, and think of alternatives.

  5. Avoid temptation: Remove cigarettes, ashtrays and other smoking-related items from your immediate area.

  6. Reward yourself: Set rewards for milestones in your quitting process, such as after a week or a month without smoking.

  7. Seek distraction: Engage yourself in activities that distract you from the desire for a cigarette.

  8. Exercise regularly: Physical activity can help reduce stress and improve your mood.

  9. Use aids: Consider nicotine replacement therapy (patches, gum) or medications prescribed by a doctor.

  10. Avoid alcohol: Alcohol can increase the desire for a cigarette, so try to limit its use.

  11. Breathe deeply: Learn deep breathing exercises to reduce stress and promote relaxation.

  12. Seek professional help: See a doctor or enroll in a smoking cessation program for guidance.

  13. Keep a journal: Write down your thoughts and feelings to gain insight into your motivation and obstacles.

  14. Visualize the health benefits: Think of the positive effects on your health, such as improved breathing and a lower risk of disease.

  15. Avoid negative self-talk: Focus on your successes and be kind to yourself, even when things are hard.

  16. Build a support network: Talk to others who have quit smoking and share experiences and tips.

  17. Make an emergency plan: Come up with strategies for difficult moments and how you will deal with them without reaching for a cigarette.

  18. Chew healthy snacks: Keep carrots, nuts, or gum on hand to keep your mouth busy.

  19. Adjust your routine: Change daily habits associated with smoking so that you are less likely to be tempted.

  20. Be patient: Quitting smoking is a process that requires time and perseverance. Be patient and stay focused on your goals.