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It is difficult to quit smoking due to the withdrawal symptoms which include insomnia, irritability, anxiety, decreased heart rate, weight gain, and nicotine cravings. The relapse rate for quitters is high: about 60% relapse in three months. Also, nicotine users are sometimes reluctant to quit smoking because they do not see any short-term damages it may cause.

showed that those who stopped smoking before they reached 30 years of age lived almost as long as those who never smoked. It is also possible to reduce the risks by reducing the frequency of smoking and by proper diet and exercise

If you smoke, quit. And if you don't smoke, don't start. And remember, avoid long-term exposure to smoke and protect children from it.

tips :

• Do not carry cigarettes.

• Quit smoking one day at a time.  Do not concern yourself with next year, next month, next week or even tomorrow.  Concentrate on not smoking from the time you wake up until you go to sleep

• Be proud that you are not smoking.

• Drink plenty of fruit juice the first three days.  It will help flush nicotine out of your system.

• To help avoid weight gain, eat vegetables and fruit instead of candies and pastries.  Celery and carrots can be used safely as short-term substitutes for cigarettes.

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