Quitting smoking is an extremely difficult task for most smokers. Dealing with the nicotine withdrawal symptoms are usually the most challenging in the first few days after you quit. However, you will gain numerous benefits over time, including a decreased risk of certain types of cancers and heart disease, increased lung capacity and lowered heart rate and blood pressure, according to the American Cancer Society. Make sure you've talked to your doctor about methods to quit smoking and the support programs that are available in your area to help smokers quit.
Step 1
Increase your intake of vitamin C, a powerful antioxidant that helps your body fight disease. Take a vitamin C supplement and eat foods rich in vitamin C such as spinach, blueberries, oranges, kiwis and pineapple. When you smoke, your body uses up its supply of vitamin C at a much faster rate, according to the University of Maryland Medical Center. After you stop smoking, you can help your body heal by increasing your intake of this valuable nutrient. If you take an over-the-counter supplement, aim for 250 mg to 500 mg twice per day with meals.
Step 2
Drink plenty of water. Water helps to flush toxins that remain in your system after you quit smoking. According to Brigitta Nuccio in her book "Quit Smoking Success: Practical Advice to Help You Quit Smoking for Good," drinking water may also provide a distraction when a craving hits. Try to drink at least two liters of water per day.
Step 3
Start an exercise regimen. Exercise not only improves your health and provides a distraction to smoking, it also will help to prevent excess weight gain after you quit. According to the Mayo Clinic, having a regular exercise routine prevents certain chronic health problems such as heart disease and high blood pressure, promotes restful sleep and improves your overall mood.
Step 4
Eat healthy, well-balanced meals. According to Nuccio, a balanced diet provides you with increased energy and helps to replenish the nutrients you lost when you were smoking.
Step 5
Implement a daily relaxation routine. Relaxation helps your body unwind and repair. Although you may have relied on cigarettes to help you relax in the past, it's important to develop new, healthier habits to de-stress and calm down. According to the Mayo Clinic, techniques such as yoga, meditation or visualization help your body and improve your health by slowing the heart rate, decreasing blood pressure and improving your mood.
