Simple How To Quit Smoking Gradually And Effectively

Illustration of quitting smoking (freepic)

Quitting smoking doesn't have to be done drastically and suddenly. Many people managed to stop this habit in simple ways, such as gradually reducing the number of cigarettes or delaying smoking time every day. The main key is consistency and strong intention.

Pulmonary specialist from the University of Indonesia Hospital, dr. Aditya Wirawan, Ph.D., Sp.P, said that there are several approaches that can be chosen according to the comfort of each individual.

In an online discussion in Jakarta, he explained that apart from the direct method of stopping, a person can also try to reduce the number of cigarettes or delay smoking time slowly.

"If you can stop immediately, it's definitely good, but if you can't afford it, you can start by delaying smoking time or reducing the number slowly," said dr. Aditya, as quoted by ANTARA.

One of the effective methods he recommends is to reduce the number of cigarettes daily. For example, if you usually smoke 10 cigarettes a day, reduce two sticks per day until the sixth day you don't smoke at all.

Another alternative is the time delay technique. If someone usually smokes at 9 am, try sliding the smoking time to 11 the next day, and so on until the smoking frequency is reduced to once a day, then stop completely.

"The method can be adjusted, depending on which one fits each other's habits. The most important thing is serious intentions," said Aditya.

The benefits of quitting smoking can be felt in a relatively short time. In just 20 minutes after stopping, blood pressure and heart rate began to stabilize. After 12 hours, levels of carbon monoxide in the blood return to normal levels.

In two to five days, the body began to emit full nicotine and the ability to taste began to improve. In two to six weeks, the function of the lungs improved, the risk of infection decreased, and shortness of breath decreased significantly.

Aditya also said that in the long term, the risk of chronic diseases has decreased dramatically. Within one to 15 years after stopping, the risk of developing heart disease, stroke, and cancer can decrease by half, even approaching the number of people who have never smoked.

He added that someone who stopped smoking in their 30s still had the same life expectancy as those who never touched cigarettes.