Quitting smoking is a transformational journey that not only improves overall health but also strengthens your lungs, paving the way for a healthier future. The healing process begins immediately after quitting smoking, and significant improvements are seen in a relatively short period of time.
In an interview with HT Lifestyle, Dr Kuldeep Kumar Grover, head of critical care and pulmonology at CK Birla Hospital, Gurgaon, explained, “Within 12 hours of your last cigarette, carbon monoxide levels in the blood return to normal, which leads to increased oxygen-rich blood flow and begins the recovery process. Remarkably, within just one year, the risk of heart attack reduces significantly.”
“As time goes on, the benefits mount: Within two to five years, your risk of stroke may equal that of a nonsmoker. Perhaps the most compelling milestone comes at age 10, when your risk of dying from lung cancer is reduced by half. These remarkable health improvements serve as powerful incentives to break free from smoking addiction. Breaking free from smoking can be challenging, but there are practical steps you can take to support your journey to lung health and overall well-being,” he explains.
Dr. Kuldeep Kumar Grover suggested –
1. Reduce your cigarette consumption gradually: Gradually reducing the number of cigarettes you consume each day can help reduce smoking withdrawal symptoms and lead to a smoke-free lifestyle.
2. Avoid the causes of smoking: Avoid situations or places that might tempt you to smoke, and engage in new activities to pass the time and distract yourself from your cravings.
3. Consider nicotine replacement therapy: Talk to a pulmonologist about the best ways to get rid of nicotine addiction and use patches or gum to improve your chances of quitting successfully.
4. Prioritize stress management: Engage in stress-relieving activities such as exercise, meditation, or hobbies to manage stress without smoking.
5. Include chest rehabilitation exercises: During the process of quitting smoking, incorporate exercises such as yoga, pulmonary rehabilitation or deep breathing techniques to increase lung function and enhance overall respiratory health.
Sharing his expertise on this, Saurabh Bothra, CEO of Habuild and a certified yoga instructor, said, “Your body’s goal is to keep you healthy, it works tirelessly to ensure that everything runs smoothly, but its efforts depend on your actions. The moment a smoker stubs out his last cigarette, the body begins to work, healing itself and flushing out toxins.”
Here are 5 tips that can help people trying to quit smoking and strengthen their lungs –
- stay hydrated: Drink plenty of warm fluids, such as water and herbal teas, to flush out toxins, keep your throat and lungs hydrated, and get rid of mucus build-up.
- regular exercise: Exercise helps strengthen your respiratory muscles, increase lung capacity and aids in detoxification. Aim to do activities that get your heart pumping, such as brisk walking, cycling or swimming, to increase blood circulation and oxygen flow throughout your body.
- consume anti inflammatory Food ingredientAdding anti-inflammatory foods like turmeric, leafy greens, cherries, blueberries, olives, walnuts, seeds, beans and lentils to your diet can help reduce inflammation and maintain lung health.
- Practice Steam inhalationInhaling steam by adding a few drops of essential oils, such as eucalyptus or peppermint, to hot water can relieve congestion, relieve irritation in the airways, and make breathing easier.
- Practice Pranayama Practices such as deep breathing, alternate-nostril breathing (Nadi Shodhana) and Kapalabhati can help increase lung capacity, improve oxygenation and promote relaxation — as well as help reduce stress and control cravings.
Be patient as you implement these tips, celebrate your progress, and believe in the power of consistency.
