Or perhaps you know someone who has experienced this.
Regardless of the reason, sometimes the desire to quit smoking arises, and one actually begins the process.
But soon, the discomfort becomes unbearable, and "just one cigarette" becomes the start of relapse!
While nicotine addiction isn't as severe as drug addiction, quitting does trigger withdrawal symptoms—a normal process. However, this cycle of quitting-relapsing-quitting-relapsing is detrimental to health!Relapsers often become more addicted than lifelong smokers and are more vulnerable to tobacco toxins.
What discomforts might arise after quitting?
1. Thirst
Often accompanied by dry mouth.
Countermeasure: Drink ample fluids, especially water, to help flush toxins from the body.Many men dislike plain water, so herbal teas like dandelion or chrysanthemum can be substituted. Dandelion tea not only relieves dry mouth but also clears heat and detoxifies. Known as "bed-wetting grass," it promotes urination and disperses stagnation, helping eliminate toxins while protecting the liver!
2. Sleep disturbances
This is a common and distressing withdrawal symptom.
Countermeasure: Gradually reduce smoking volume instead of quitting abruptly. Avoid vigorous exercise before bedtime, refrain from overstimulation, and skip tea or coffee. Opt for a glass of milk or fruit wine like red wine or blueberry wine.
3. Coughing
Long-term smoking causes the lungs to produce large amounts of mucus as a defense mechanism. During withdrawal, this mucus loosens and is expelled from the respiratory tract as cilia begin to function again. It's common for quitters to experience coughing for a period (several weeks).
Countermeasure: Eat more lung-cleansing foods like snow pears, white fungus, and black fungus.
4. Weight Gain
After quitting, the body's ability to absorb nutrients improves, often leading to increased appetite. Consequently, many people gain weight during this period.
Countermeasure: To prevent weight gain, engage in physical exercise and choose low-sugar, low-calorie foods. Drinking yogurt half an hour after meals can help prevent constipation.
Withdrawal Severity Depends on Smoking History
The intensity of withdrawal symptoms varies significantly among individuals, primarily determined by smoking history, daily cigarette consumption, and duration of smoking—factors that establish nicotine dependence levels.
Smokers with mild dependence typically experience little discomfort during initial withdrawal;
Those with moderate to severe nicotine dependence—especially heavy smokers consuming over 20 cigarettes daily for 20–30 years—develop a brain's dopamine requirement. Abrupt cessation without intervention may trigger withdrawal symptoms like irritability, anxiety, and palpitations.
Typically, withdrawal symptoms may begin within hours of quitting, peak intensity within the first 14 days, and gradually diminish until they disappear.
Most withdrawal symptoms last about one month, though some individuals may experience cravings for over a year.
Quitting smoking is a battle against nicotine addiction. When nicotine levels in the brain fall below the "required" threshold, withdrawal symptoms emerge. Medically termed nicotine withdrawal syndrome, commonly known as withdrawal syndrome, this occurs because nicotine intake rapidly decreases during cessation, failing to meet the brain's demand.
Therefore, quitting smoking should be gradual—never abruptly stopping all at once. During this period, dietary adjustments can support the process, and consuming detoxifying foods is highly beneficial.
One cup of flaxseed oil yogurt daily cleanses the intestines and purifies blood toxins
Yogurt improves gut microbiota and prevents constipation. Flaxseed oil is rich in omega-3 fatty acids, including alpha-linolenic acid (ALA)—the body's primary source of omega-3—which acts as a toxin scavenger. ALA metabolizes into DHA and EPA within the body. DHA enhances memory, while EPA, known as the "vascular scavenger," helps eliminate blood toxins and reduce blood viscosity.- alpha-linolenic acid, acting as the body's toxin scavenger. It metabolizes into DHA and EPA within the body. DHA enhances memory, while EPA, known as the "vascular scavenger," plays a crucial role in cleansing blood toxins, lowering blood lipids, and preventing cardiovascular and cerebrovascular diseases.
Enjoying a cup after meals daily helps smokers eliminate bodily toxins and accelerate recovery.
Vitamins, Fiber, and Tar Elimination
Vitamin B2 breaks down harmful benzopyrene compounds in tar, while fiber expels these breakdown products from the body. Consuming foods rich in vitamin B2 and fiber is highly beneficial for quitting smoking!
Foods rich in vitamin B2 include animal liver, eggs, dairy products, shiitake mushrooms, peanuts, lean meat, and spinach. Leeks, Chinese cabbage, and bok choy are excellent sources of fiber.
Cold-Served Double Ear Salad: Visibly Cleanses the Lungs
Black fungus is a traditional lung-cleansing and detoxifying food that removes fine dust particles from the lungs and promotes respiratory health.White fungus is hailed as the "crown jewel of fungi." It boosts energy, cleanses the intestines, nourishes yin, moistens the lungs, and enhances immunity.
Smokers quitting can benefit from eating a moderate amount of cold-tossed double fungus salad to clear the lungs and alleviate coughing.