{"id":11114,"date":"2025-09-23T11:54:56","date_gmt":"2025-09-23T08:54:56","guid":{"rendered":"https:\/\/www.aktifinternational.com\/en\/?p=11114"},"modified":"2025-09-23T11:54:56","modified_gmt":"2025-09-23T08:54:56","slug":"quitting-smoking","status":"publish","type":"post","link":"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/","title":{"rendered":"Quitting Smoking"},"content":{"rendered":"<p>Estimated reading time: 11 minutes 44 seconds<\/p>\n<p>For many, the process of quitting can be challenging, as smoking creates both a physical and psychological addiction. However, quitting smoking is not just about giving up a habit, it is also one of the greatest favors you can do for your body and mind. However, the process is not only full of benefits but also brings some challenges. So, how can you manage this process in the healthiest and most permanent way?<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#What_to_Expect_After_Quitting_Smoking\" >What to Expect After Quitting Smoking?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#Effects_of_quitting_smoking_on_the_body_and_health\" >Effects of quitting smoking on the body and health<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#What_changes_occur_in_the_body_after_quitting_smoking\" >What changes occur in the body after quitting smoking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#What_are_the_health_benefits_of_quitting_smoking\" >What are the health benefits of quitting smoking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#What_are_the_effects_of_quitting_smoking_on_skin_health\" >What are the effects of quitting smoking on skin health?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#Problems_that_can_be_encountered_after_quitting_smoking\" >Problems that can be encountered after quitting smoking<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#Is_there_weight_gain_after_quitting_smoking\" >Is there weight gain after quitting smoking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#Does_cough_and_phlegm_increase_after_quitting_smoking\" >Does cough and phlegm increase after quitting smoking?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#Support_and_methods_for_quitting_smoking\" >Support and methods for quitting smoking<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#Which_methods_are_effective_in_quitting_smoking\" >Which methods are effective in quitting smoking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#Why_is_water_consumption_important_during_smoking_cessation\" >Why is water consumption important during smoking cessation?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#Being_Permanent_After_Quitting_Smoking\" >Being Permanent After Quitting Smoking<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#How_to_avoid_relapse_after_quitting_smoking\" >How to avoid relapse after quitting smoking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#Where_can_I_get_help_to_quit_smoking\" >Where can I get help to quit smoking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.aktifinternational.com\/en\/quitting-smoking\/#How_is_the_reward_system_applied_in_the_process_of_quitting_smoking\" >How is the reward system applied in the process of quitting smoking?<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"What_to_Expect_After_Quitting_Smoking\"><\/span>What to Expect After Quitting Smoking?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>In this article, we will discuss many important points about the process of quitting smoking. If you are thinking about quitting smoking but have some questions, this article will provide you with a lot of information about this process. Let&#8217;s start if you are ready!<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Effects_of_quitting_smoking_on_the_body_and_health\"><\/span>Effects of quitting smoking on the body and health<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"What_changes_occur_in_the_body_after_quitting_smoking\"><\/span>What changes occur in the body after quitting smoking?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Quitting smoking leads to many positive changes in the short and long term. Nicotine addiction affects the central nervous system and becomes a habit, but after you quit smoking, your body starts to repair itself quickly. So much so that from the very first hours of stopping smoking, some physical reactions occur in your body, and over time, organs begin to regain their former health.<\/p>\n<p>Here are some of the main changes that occur in your body after you quit smoking:<\/p>\n<ul>\n<li><strong>First 20 minutes:<\/strong> Blood pressure and pulse rate begin to normalize. Circulation in the hands and feet improves.<\/li>\n<li><strong>After 12 hours:<\/strong> The carbon monoxide level in your blood returns to normal and the amount of oxygen starts to increase.<\/li>\n<li><strong>After 24 hours:<\/strong> Your risk of having a heart attack starts to decrease.<\/li>\n<li><strong>In 2-12 weeks:<\/strong> Your lung function starts to improve and your blood circulation starts to improve. Complaints such as shortness of breath and cough decrease.<\/li>\n<li><strong>Within 3-9 months:<\/strong> The cleaning mechanism of the lungs gets stronger and the risk of respiratory infections decreases.<\/li>\n<li><strong>Within 1 year:<\/strong> The risk of coronary heart disease is halved compared to a smoker.<\/li>\n<li><strong>Within 5 years:<\/strong> The risk of stroke is significantly reduced and your blood vessels are healthier.<\/li>\n<li><strong>Within 10 years:<\/strong> The risk of lung cancer is reduced to about the same as a non-smoker&#8217;s risk of developing the disease, and the risk of developing other types of cancer is also reduced.<\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"What_are_the_health_benefits_of_quitting_smoking\"><\/span>What are the health benefits of quitting smoking?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Just as you damage your respiratory, cardiovascular, and immune systems when you smoke, you begin to restore these systems when you quit. When you quit, your body begins to regenerate rapidly and your risk of disease is greatly reduced.<\/p>\n<p>The main health benefits of quitting smoking can be listed as follows:<\/p>\n<ul>\n<li><strong>Protects cardiovascular health:<\/strong> Smoking is known to increase the risk of heart attack and stroke by narrowing the arteries. This risk drops rapidly when you quit smoking.<\/li>\n<li><strong>Improves the respiratory tract:<\/strong> Your lungs start to clear, shortness of breath decreases and your respiratory function improves.<\/li>\n<li><strong>Strengthens the immune system:<\/strong> Your body fights infections better and gains resistance to diseases.<\/li>\n<li><strong>Reduces the risk of cancer:<\/strong> You are less likely to develop many types of cancer, such as lung, larynx, pancreatic, bladder, and kidney cancer.<\/li>\n<li><strong>Improves the senses of taste and smell:<\/strong> Smokers have weaker senses of taste and smell than non-smokers. After quitting smoking, these senses are strengthened again.<\/li>\n<li><strong>Supports a healthier life span:<\/strong> Non-smokers live on average 10 years longer than smokers.<\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"What_are_the_effects_of_quitting_smoking_on_skin_health\"><\/span>What are the effects of quitting smoking on skin health?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>It is a known fact that smoking directly affects skin health, causing premature aging, wrinkles, and a sallow appearance of the skin. Nicotine and other harmful substances in cigarettes damage your skin cells, preventing them from receiving oxygen and nutrients.<\/p>\n<p>It is possible to stop this process. By quitting smoking, you can make the best investment for your skin because after you quit smoking, your skin will start to heal quickly and you will have a healthier appearance. Here are some of the changes you can observe in your skin when you quit smoking:<\/p>\n<ul>\n<li>Skin oxygenation improves and your skin regains its natural glow.<\/li>\n<li>Wrinkles are reduced because smoking reduces collagen production.<\/li>\n<li>Blemishes and pallor disappear and your skin color evens out.<\/li>\n<li>Acne and skin diseases are reduced.<\/li>\n<\/ul>\n<p>From what we have written so far, it is clear that quitting smoking has significant benefits not only for the internal organs but also for the external appearance. If you want to live healthier and longer and look younger and better, you should quit smoking immediately!<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Problems_that_can_be_encountered_after_quitting_smoking\"><\/span>Problems that can be encountered after quitting smoking<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Is_there_weight_gain_after_quitting_smoking\"><\/span>Is there weight gain after quitting smoking?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>You may have heard that smoking speeds up the metabolism, causing the body to burn more calories. Although some people do gain weight after quitting smoking, this is not a foregone conclusion.<\/p>\n<p>In fact, weight gain after quitting smoking is not inevitably related to quitting, but rather to nicotine addiction and the need to find a substitute for cigarettes after quitting. If you turn to high-calorie and unhealthy snacks every time you want a cigarette, then weight gain is inevitable. Therefore, healthy snacks can be a solution for people who quit smoking.<\/p>\n<p>The following steps can be taken to prevent weight gain:<\/p>\n<ul>\n<li><strong>Eat healthy snacks:<\/strong> Foods such as fruit, yogurt, and nuts will help you control your weight.<\/li>\n<li><strong>Drink plenty of water:<\/strong> Water supports metabolism and reduces hunger.<\/li>\n<li><strong>Increase physical activity:<\/strong> Regular walking and exercise help with weight control.<\/li>\n<li><strong>Create a balanced diet plan:<\/strong> Avoiding fast foods and sugary foods and eating a diet high in fiber and protein can prevent weight gain.<\/li>\n<\/ul>\n<p>But in any case, remember that quitting smoking has far greater health benefits. Even if there is a temporary weight gain during this process, you can easily get rid of this weight over time with regular exercise and a healthy diet program and lead a healthy life.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Does_cough_and_phlegm_increase_after_quitting_smoking\"><\/span>Does cough and phlegm increase after quitting smoking?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Some people may experience more cough and phlegm problems after quitting smoking. This is because the body is trying to clear toxins accumulated from smoking. Smoking disrupts the function of the hair-like cilia in the lungs, preventing toxins from being flushed out. However, after quitting smoking, these hairs start working again and the mucus accumulated in the lungs is expelled as phlegm.<\/p>\n<p>You can do the following to make this process milder:<\/p>\n<ul>\n<li><strong>Drink plenty of water:<\/strong> It helps thin the mucus and make it easier to expectorate.<\/li>\n<li><strong>Breathing steam:<\/strong> Inhaling hot water vapor can relax the airways.<\/li>\n<li><strong>Exercise regularly:<\/strong> It helps the lungs to recover faster.<\/li>\n<\/ul>\n<p>Remember, this is a problem that will usually improve within a few weeks. Once this process is completed, your lungs will start to clear and you will breathe more easily.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Support_and_methods_for_quitting_smoking\"><\/span>Support and methods for quitting smoking<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Which_methods_are_effective_in_quitting_smoking\"><\/span>Which methods are effective in quitting smoking?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Since smoking addiction is both a physical and psychological habit, it is important to identify effective methods for quitting. Some people quit suddenly, relying on their willpower, while others need more planned and supportive methods. Since each individual&#8217;s quitting process may differ, it is necessary to consider personal needs to determine the best method.<\/p>\n<p>Here are some of the most effective methods for quitting smoking:<\/p>\n<ul>\n<li><strong>Sudden quitting (Cold Turkey Method):<\/strong> In this method, a person quits smoking suddenly and stops using nicotine completely. It is an effective method for those who prefer to quit by willpower. However, it is important to note that the withdrawal symptoms after quitting can be challenging, especially for people with a strong nicotine addiction.<\/li>\n<li><strong>Gradual Reduction:<\/strong> It is a method of quitting by gradually reducing the frequency and amount of smoking. In this process, it is important to make a specific plan, reduce the number of cigarettes smoked per day according to that plan and mentally prepare oneself for the date of quitting smoking.<\/li>\n<li><strong>Nicotine Replacement Therapy (NRT):<\/strong> Nicotine-containing alternatives such as nicotine patches, gum, and lozenges are used to reduce the desire to smoke.<\/li>\n<li><strong>Behavioral Therapies:<\/strong> Professional support can be sought to change smoking habits and control triggers.<\/li>\n<li><strong>Medication Therapies:<\/strong> Under the supervision of a doctor, prescription medication can be used to reduce nicotine cravings and withdrawal symptoms.<\/li>\n<\/ul>\n<p>Each method of quitting smoking has advantages and challenges. Therefore, it is important to determine the most suitable method for a successful outcome.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Why_is_water_consumption_important_during_smoking_cessation\"><\/span>Why is water consumption important during smoking cessation?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>After quitting smoking, the body needs to eliminate nicotine and other harmful substances and water plays a major role in this detox process. While nicotine is rapidly eliminated from the body, the withdrawal symptoms are milder thanks to water consumption.<\/p>\n<p>The main benefits of drinking water in the smoking cessation process are as follows:<\/p>\n<ul>\n<li>Accelerates nicotine excretion<\/li>\n<li>Reduces hunger<\/li>\n<li>Regenerates the skin<\/li>\n<li>Increases energy levels<\/li>\n<\/ul>\n<p>Drinking at least 2-3 liters of water a day during the smoking cessation process can help you relax both physically and psychologically and help you get through this process more easily.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Being_Permanent_After_Quitting_Smoking\"><\/span>Being Permanent After Quitting Smoking<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>After talking about the effects of quitting smoking on our health, the difficulties that can be encountered in the process, and the support that can be received to overcome these difficulties, let&#8217;s look at what a person who has quit smoking can do to make this decision permanent.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_to_avoid_relapse_after_quitting_smoking\"><\/span>How to avoid relapse after quitting smoking?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Unfortunately, there is always a risk of relapse after quitting smoking. For this reason, it is important to know what can trigger smoking during the quitting process and to be prepared for it.<\/p>\n<p>Here is what you need to do to avoid relapse:<\/p>\n<ul>\n<li><strong>Identify triggers:<\/strong> Recognize which situations or emotions trigger your desire to smoke.<\/li>\n<li><strong>Develop alternative habits:<\/strong> Adopting healthy habits instead of smoking can help you manage hand and mouth habits.<\/li>\n<li><strong>Remember your motivation:<\/strong> Constantly remind yourself of your reasons for quitting smoking.<\/li>\n<\/ul>\n<p>Acting consciously will make it easier for you to quit smoking completely.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Where_can_I_get_help_to_quit_smoking\"><\/span>Where can I get help to quit smoking?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>If you feel that you are having difficulty quitting smoking, seeking professional help can make the quitting process easier. Family doctors, psychologists, quitlines, and support groups can help you through the process. Quitlines and specially designed mobile applications can also increase your motivation.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"How_is_the_reward_system_applied_in_the_process_of_quitting_smoking\"><\/span>How is the reward system applied in the process of quitting smoking?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>In order not to perceive quitting smoking as an internal &#8220;deprivation&#8221;, you can make some concrete, positive, pampering, and pleasurable gestures to yourself. By rewarding yourself, you can make the process more motivating. You can continue to enjoy life by saving the money you spend on cigarettes and maybe even adding a little extra and buying yourself that thing you want so much but have been putting off. Such gifts will increase your motivation in the long run and make the benefits of a smoke-free life more tangible.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Estimated reading time: 11 minutes 44 seconds For many, the process of quitting can be challenging, as smoking creates both a physical and psychological addiction. However, quitting smoking is not just about giving up a habit, it is also one of the greatest favors you can do for your body and mind. However, the process [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":11115,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-11114","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/www.aktifinternational.com\/en\/wp-json\/wp\/v2\/posts\/11114","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.aktifinternational.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.aktifinternational.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.aktifinternational.com\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.aktifinternational.com\/en\/wp-json\/wp\/v2\/comments?post=11114"}],"version-history":[{"count":1,"href":"https:\/\/www.aktifinternational.com\/en\/wp-json\/wp\/v2\/posts\/11114\/revisions"}],"predecessor-version":[{"id":11116,"href":"https:\/\/www.aktifinternational.com\/en\/wp-json\/wp\/v2\/posts\/11114\/revisions\/11116"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.aktifinternational.com\/en\/wp-json\/wp\/v2\/media\/11115"}],"wp:attachment":[{"href":"https:\/\/www.aktifinternational.com\/en\/wp-json\/wp\/v2\/media?parent=11114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.aktifinternational.com\/en\/wp-json\/wp\/v2\/categories?post=11114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.aktifinternational.com\/en\/wp-json\/wp\/v2\/tags?post=11114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}