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    Het Medicijn Champix helpt bij het stoppen met roken
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        op Stoppen met roken tips medcijnen advies
  • U kunt medicijnen  bestellen bij Dokteronline, de grootste online apotheek van Nederland.


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    De nicotineverslaving is een geen Mythe

    Klik hier om een link te hebben waarmee u dit artikel later terug kunt lezen.Quit Smoking Tips for the First Two Weeks

    Quit Smoking Tips for the First Two Weeks


    Eat a well-balanced diet.
    Treats are fine, but be careful not to go overboard with the wrong kinds of food right now. Your body is working hard to expel toxins during the withdrawal process, and that takes energy. Choose foods that will provide you with the high quality fuel you need. Avoid the empty calories of junk food.

    Take a multi-vitamin.
    Smoking depletes our bodies of nutrients. Give yourself a boost with the help of a multi-vitamin. This, combined with good diet will help you minimize the fatigue that can often occur during nicotine withdrawal.

    Stock the fridge with healthy snacks.
    Have small bags of bite size fresh veggies within easy reach. Celery and carrots sticks with low fat ranch dressing for dipping makes a good snack. Fresh fruit, such as pineapple chunks, berries, melon or other fruits in season will satisfy your sweet tooth if they're clean and ready to eat when you're looking for a snack. Good freezer treats include low fat fudgesicles and frozen grapes.

    Get out for a walk.
    A short walk every day – as little as 15 minutes even, can work wonders for you as you withdraw from nicotine. Walking reduces edginess and improves circulation. It also releases endorphins, the "feel good" hormone. So, when the urge to smoke strikes, head out for a walk around the block. You’ll come back refreshed and relaxed.

    Get more sleep.
    Early cessation is tiring. Your body is stressed and so is your mind. Allow more time to sleep if you need it. Don’t worry, the weariness won't last. Your energy will return soon.

    Drink water!
    Water helps you flush residual toxins from smoking out of your body more quickly. It also works well as a craving buster. Drink water before you snack and you'll eat less. Water is an important part of your diet! Keep yourself well-hydrated, and you'll feel better in general. That will in turn help you manage withdrawal symptoms more easily.

    Keep some supplies in your car.
    If you spend a lot of time driving, have some items handy to help you pass the time more comfortably. Drink some of that water we just talked about while you're driving. Keep a bottle or two in the car at all times. Also store a bag of hard candies and lollipops in your glovebox and have some straws or cinnamon sticks availabe to chew on.

    Do some deep breathing.
    Cravings usually hit fast and with force. They're strongest at the start, and fade in intensity within 3 - 5 minutes. Don't panic when you get a craving to smoke. Take a few moments to concentrate on your breathing. Close your eyes if possible and breathe in and out slowly. Let the craving wash over you like a wave while you focus on your breathing. The urge will pass and you’ll be left feeling stronger.

    Turn your bathroom into a day spa.
    Light some candles, and take a long hot bubble bath. Treat yourself to a manicure and pedicure and follow with a facial. Pamper yourself!

    Have a cup of tea.
    Allow yourself a few minutes to relax with a cup of tea and honey. Choose herbal teas rather than those with caffiene. It's an quick and easy way to rejuvenate yourself.

    Reward yourself.
    Come up with a list of small gifts that you can give yourself every day. Take a hot bath. Buy a new candle. Read a fun magazine. Enlist someone else in the family to cook dinner. Small daily rewards will boost your spirits and fortify your resolve to keep the quit.

    Be patient and kind to yourself during the early days of smoking cessation. The rewards will outweigh the discomforts you're going through. Nicotine withdrawal is a temporary phase. Better days are ahead!


    20 Quick Tips to Help You Quit Smoking

    1. Believe in yourself. Believe that you can quit. Think about
    some of the most difficult things you have done in your life and
    realize that you have the guts and determination to quit
    smoking. It's up to you.

    2. After reading this list, sit down and write your own list,
    customized to your personality and way of doing things. Create
    you own plan for quitting.

    3. Write down why you want to quit (the benefits of quitting):
    live longer, feel better, for your family, save money, smell
    better, find a mate more easily, etc. You know what's bad about
    smoking and you know what you'll get by quitting. Put it on
    paper and read it daily.

    4. Ask your family and friends to support your decision to quit.
    Ask them to be completely supportive and non-judgmental. Let
    them know ahead of time that you will probably be irritable and
    even irrational while you withdraw from your smoking habit.

    5. Set a quit date. Decide what day you will extinguish your
    cigarettes forever. Write it down. Plan for it. Prepare your
    mind for the "first day of the rest of your life". You might
    even hold a small ceremony when you smoke you last cigarette, or
    on the morning of the quit date.

    6. Talk with your doctor about quitting. Support and guidance
    from a physician is a proven way to better your chances to quit.

    7. Begin an exercise program. Exercise is simply incompatible
    with smoking. Exercise relieves stress and helps your body
    recover from years of damage from cigarettes. If necessary,
    start slow, with a short walk once or twice per day. Build up to
    30 to 40 minutes of rigorous activity, 3 or 4 times per week.
    Consult your physician before beginning any exercise program.

    8. Do some deep breathing each day for 3 to 5 minutes. Breathe
    in through your nose very slowly, hold the breath for a few
    seconds, and exhale very slowly through your mouth. Try doing
    your breathing with your eyes closed and go to step 9.

    9. Visualize your way to becoming a non-smoker. While doing your
    deep breathing in step 8, you can close your eyes and begin to
    imagine yourself as a non-smoker. See yourself enjoying your
    exercise in step 7. See yourself turning down a cigarette that
    someone offers you. See yourself throwing all your cigarettes
    away, and winning a gold medal for doing so. Develop your own
    creative visualizations. Visualization works.

    10. Cut back on cigarettes gradually (if you cut back gradually,
    be sure to set a quit date on which you WILL quit). Ways to cut
    back gradually include: plan how many cigarettes you will smoke
    each day until your quit date, making the number you smoke
    smaller each day; buy only one pack at a time; change brands so
    you don't enjoy smoking as much; give your cigarettes to someone
    else, so that you have to ask for them each time you want to

    11. Quit smoking "cold turkey". Many smokers find that the only
    way they can truly quit once and for all is to just quit
    abruptly without trying to slowly taper off. Find the method
    that works best for you: gradually quitting or cold turkey. If
    one way doesn't work do the other.

    12. Find another smoker who is trying to quit, and help each
    other with positive words and by lending an ear when quitting
    becomes difficult. Visit this Bulletin Board and this Chat Room
    to find a "quit buddy."

    13. Have your teeth cleaned. Enjoy the way your teeth look and
    feel and plan to keep them that way.

    14. After you quit, plan to celebrate the milestones in your
    journey to becoming a non-smoker. After two weeks of being
    smoke-free, see a movie. After a month, go to a fancy restaurant
    (be sure to sit in the non-smoking section). After three months,
    go for a long weekend to a favorite get-away. After six months,
    buy yourself something frivolous. After a year, have a party for
    yourself. Invite your family and friends to your "birthday"
    party and celebrate your new chance at a long, healthy life.

    15. Drink lots of water. Water is good for you anyway, and most
    people don't get enough. It will help flush the nicotine and
    other chemicals out of your body, plus it can help reduce
    cravings by fulfilling the "oral desires" that you may have.

    16. Learn what triggers your desire for a cigarette, such as
    stress, the end of a meal, arrival at work, entering a bar, etc.
    Avoid these triggers or if that's impossible, plan alternative
    ways to deal with the triggers.

    17. Find something to hold in your hand and mouth, to replace
    cigarettes. Consider drinking straws or you might try an
    artificial cigarette.

    18. Write yourself an inspirational song or poem about quitting,
    cigarettes, and what it means to you to quit. Read it daily.

    19. Keep a picture of your family or someone very important to
    you with you at all times. On a piece of paper, write the words
    "I'm quitting for myself and for you (or "them")". Tape your
    written message to the picture. Whenever you have the urge to
    smoke, look at the picture and read the message.

    20. Whenever you have a craving for a cigarette, instead of
    lighting up, write down your feelings or whatever is on your
    mind. Keep this "journal" with you at all times.

    Good luck in your efforts to quit smoking.



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    06-05-2011 om 02:49 geschreven door nicotine  

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