戒烟的好处和5种自然的戒烟方法

Some health effects of quitting start to kick in right away. Your blood pressure drops within 20 minutes and within eight hours, the oxygen levels in your blood start to normalize, reports WebMD. Within 24 hours, you've started to lower your chances of a heart attack, and within 48 hours, your lungs start to clear.

戒烟对健康的一些影响马上开始显现。你的血压在20分钟和8小时内下降，你血液中的氧气水平开始恢复正常，WebMD报道。在24小时内，你开始降低心脏病发作的几率，在48小时内，你的肺开始清晰。

Quitting smoking may feel like an uphill battle at first, but it'll get better. And with your increased lung power, you'll be able to run up all these stairs instead. (Photo: CSLD/Shutterstock)

Other health effects take a little more time. Heavy smokers who go through about a pack a day for 20 years have a higher risk for cardiovascular disease for 10 to 15 years after they've quit than people who have never smoked, according to a new study published in the journal JAMA.

其他的健康影响需要更多的时间。发表在《美国医学会杂志》上的一项新研究显示，与从不吸烟的人相比，每天一包烟抽20年的重度吸烟者在戒烟后10至15年内患心血管疾病的风险更高。

What quitting is like

戒烟是什么样的

A new year, a fresh month, or even the beginning of a week (Mondays are a great time to quit) are all popular times to quit smoking. On average, smokers try to quit anywhere from six to 30 times before they succeed, but the good news is that the hardest of the nicotine withdrawal symptoms peak two to three days after you quit; if you can last for a full week, you are 10 times more likely to be able to stay off the cigs for good.

新的一年，新的一个月，甚至是一周的开始(星期一是戒烟的好时机)都是戒烟的好时机。平均而言，吸烟者在成功戒烟前会尝试戒烟6到30次，但好消息是，尼古丁戒断症状最严重的时期是戒烟后的两到三天;如果你能坚持整整一周，你就有十倍的可能永远远离香烟。

Natural ways to quit smoking

自然戒烟的方法

Exercise and walking meditation are good ways to forget about nicotine cravings. (Photo: Skumer/Shutterstock)

There are plenty of quit-smoking aids from Chantix and other pharmaceuticals to nicotine gums, lozenges and nasal sprays. All of the previous have a statistically significant impact on smoking cessation (people who use them tend to have higher rates of staying nonsmokers). But those come with a risk of side effects, so you may be considering non-pharmaceutical methods, too. Whether you want to quit smoking without using drugs, or if you want to supplement your plan with effective natural methods, the list below could be helpful. Remember, you need as as many tools in your arsenal as you can get.

从Chantix和其他药物到尼古丁口香糖、含片和鼻腔喷雾剂，戒烟的辅助剂有很多。所有这些都对戒烟有统计上显著的影响(使用它们的人往往有更高的不吸烟者的比率)。但是这些药物也有副作用的风险，所以你也可以考虑非药物治疗。无论你是想在不使用药物的情况下戒烟，还是想用有效的自然方法来补充你的计划，下面的列表都是有用的。请记住，您的武器库中需要尽可能多的工具。

Exercise is one of the best ways to address short-term nicotine cravings. If you are feeling super-cravey, stand up and move around and go outside ASAP. Just five minutes of moderate-intensity activity (traverse a few flights of stairs, walk briskly around the block, do some yoga moves, or dance around to some silly songs) has been proven to reduce cigarette cravings and withdrawal symptoms.

锻炼是解决短期烟瘾的最好方法之一。如果你很想出去走走，那就站起来，尽快出去走走。事实证明，只需五分钟中等强度的运动(爬几段楼梯，轻快地绕着街区走，做一些瑜伽动作，或者跟着一些无聊的歌曲跳舞)就能减少对香烟的渴望和戒断症状。

Mindfulness and meditation can be useful as part of a quitting-smoking program — not because they reduce the urge to smoke, but because practicing mindfulness can change how you respond to those urges when they come up.

正念和冥想作为戒烟计划的一部分是有用的——不是因为它们减少了吸烟的冲动，而是因为练习正念可以改变你对这些冲动的反应。

Herbal assistance, like St. John's Wort (check with your doctor before you take this as it interacts with a number of medications) or lobelia, can help relax you through the possibly tense time when you first quit.

草药援助，如圣约翰草(服用前请咨询医生，因为它与许多药物相互作用)或半边莲，可以帮助你在第一次戒烟的紧张时期放松下来。

Acupuncture has similar rates of effectiveness as nicotine replacements. It helps significantly in the beginning stages of quitting smoking, but after a year, like nicotine patches and pills, it has no better effect than a placebo.

针灸的效果和尼古丁替代品差不多。在戒烟的最初阶段，它有显著的帮助，但一年后，就像尼古丁贴片和药片一样，它的效果并不比安慰剂好。

Go on vacation or otherwise change up your schedule and habits. If you are out of your typical surroundings and in a new space, it might be easier to get through those challenging first few days.

去度假或者改变你的计划和习惯。如果你跳出熟悉的环境，在一个新的环境中，你可能会更容易度过那些充满挑战的最初几天。

There has been a lot of talk about e-cigarettes recently. How effective they are at helping people quit regular cigarettes — the FDA doesn't approve them for this use yet — is mostly unknown, though a study published in BMJ says they may reduce the number of unsuccessful attempts to quit.

最近有很多关于电子烟的讨论。尽管《英国医学杂志》上发表的一项研究称，它们可能会减少戒烟失败的次数，但它们在帮助人们戒烟方面的效果如何——美国食品药品监督管理局还没有批准它们的这种用途。