1. Quit Smoking
Tobacco is a leading risk factor for many diseases, including cancers, heart disease, and respiratory diseases. Quitting smoking can significantly improve your overall health.
Quitting smoking can be challenging, but it is possible. Here are some steps to help you succeed:
1.1-Make the decision to quit
Think about why you want to quit smoking;
Think about the impact smoking has on your health, appearance, and loved ones.
1.2-Make a structured plan
Make a list of the reasons why you want to quit;
Prepare for nicotine withdrawal symptoms, such as cravings and anxiety.
1.3-Support from loved ones and medications
Talk to your loved ones about your decision to quit;
. Explore methods such as medications, therapy, and cessation devices (sprays, gum, patches).
1.4-Persevere
It is normal to make several attempts to quit smoking;
Be kind to yourself and keep trying.
To manage cravings, here are some practical tips:
1.5-Anticipate and plan
Think ahead about how to resist cravings;
Make a list of strategies you can use.
1.6-Avoid temptations
Identify the situations that push you to smoke;
Avoid these triggers as much as possible.
1.7-Keep yourself busy
Chew gum or keep hard candy on hand;
Drink more water to distract yourself.
1.8-Change activities
When a craving arises, stop what you are doing immediately;
Occupy yourself with another activity.
1.9-Practice relaxation techniques
Replace cigarettes with relaxation methods.
Physical exercise is also beneficial.
Remember that every time you resist a craving, you are getting closer to your goal of quitting smoking.
The period of abstinence can be stressful, but there are strategies to better manage it.
Here are some tips:
1.10-Identify your triggers
Understand what makes you feel stressed during abstinence;
Identify the situations, emotions or thoughts that trigger your anxiety.
1.11-Surround yourself with support
Stay in touch with friends, family or support groups who understand your approach;
Share your feelings and challenges with them.
1.12-Avoid risky situations
Remove yourself from places or people associated with your previous behavior;
Create an environment that is conducive to your abstinence.
1.13-Seek professional help
If stress persists, consult a mental health professional;
They can guide you and give you tools to stay healthy without relapse;
Remember that you are not alone in this process, and every day without drinking is a victory.
2. Moderate alcohol consumption
Seven drinks per week.
Excessive alcohol consumption can lead to health problems, including liver damage and cognitive impairment. Limit yourself to seven drinks per week to maintain your well-being. Reducing your alcohol consumption is a positive step for your health. Here are some tips to help you limit your consumption:
2.1-Have less alcohol at home
If you don't have alcohol at home, you will be less tempted to drink it;
Avoid buying alcoholic beverages in large quantities.
2.2-Drink slowly
Take your time to savor each drink;
Avoid drinking quickly, which can lead to excessive consumption.
2.3-Alternate with non-alcoholic drinks
After each glass of alcohol, drink water, soda or juice;
This will help you reduce the amount of alcohol consumed.
2.4-Never drink on an empty stomach
Alcohol has a stronger effect on an empty stomach.
Eat before drinking to slow down the absorption of alcohol.
2.5-Choose alcohol-free days
Set aside days during the week when you will not consume alcohol;
This will allow your body to recover.
Remember that every small step counts to improve your health.