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First Few smoke-Free Days
the signs oF recovery
Nicotine is a very powerful drug. When you quit smoking your body will begin to recuperate from the
effects of the nicotine and other chemicals found in tobacco. The signs that your body is recovering start
about one to two hours after your last cigarette and are most intense for the next two or three days.
Here are some of the things you might temporarily experience when you quit smoking: coughing
Smoking deadens the movement of the tiny hairs (cilia) in your lungs. Coughing is a sign that the cilia are
recovering and working to clear the accumulated tar.slightly sore throat
As the “numbness” goes out of your mouth and throat, you may get a sore throat for a couple of days.
Try throat lozenges, cough syrup, or a lemon and honey drink. heaDache or Dizziness
You may feel dizzy as the oxygen level in your blood increases to normal. There’s also a chance you’ll
suffer from headaches, dizziness, or nervousness from caffeine in beverages like coffee. Less caffeine,
extra sleep, fresh air and massage can help. tireDness
Because nicotine acts as a stimulant, you might find that you’re more tired than usual for the first few
weeks. lack oF concentration
After learning to associate smoking with certain tasks, it may be difficult to maintain your concentra-
tion. Try taking frequent breaks or try deep breathing.nervousness
You might seem on edge for a while -- drink lots of water, walk, swim or bathe to help flush the nicotine
out of your body. constipation or Diarrhea
After quitting, your digestive system may be a little disturbed. Eat prunes, dried fruit or bran to get rid
of constipation. Avoid caffeine to help prevent diarrhea. sleep Disturbance
It’s very common to dream that you’ve been smoking or to have more vivid dreams in general after you
quit. You might also wake up earlier than usual. Try deep breathing or relaxation exercises. sugar craving
Many ex-smokers get strong cravings for sweets. Whatever the reason for it, it’s a good idea to keep lots
of healthy food around, drink lots of fluids and exercise.
On the bright side, your body will start to heal itself as soon as you put out your last cigarette! There are
many health benefits you can look forward to.
TAB 4 golD level
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