Quitting smoking is one of the most important steps you can take to improve your health and quality of life, and it is a decision that can fill us with pride. Smoking is linked to numerous serious diseases, including cancer, heart disease and respiratory problems.

However, many smokers fear that quitting will lead to weight gain, which can be a legitimate concern. This fear is understandable, since the process of quitting smoking can trigger changes in the body and eating habits. Fortunately, there are effective strategies to quit smoking without gaining weight. 

Today we want to show you why we become addicted to cigarettes, what effects nicotine has on our body, and how we can stop smoking while maintaining a healthy weight. With the right information and tools, you can overcome this addiction and adopt a healthier lifestyle without having to worry about weight gain.

Shall we start?

Why do we become addicted to cigarettes?

Cigarette addiction is mainly due to nicotine, a highly addictive chemical found in tobacco. Nicotine affects the brain and creates a temporary feeling of pleasure and well-being. This sensation is what makes us want to smoke repeatedly, developing a physical and psychological dependence.

What does nicotine do to us?

Nicotine acts on nicotinic receptors in the brain, releasing dopamine, a neurotransmitter associated with feelings of pleasure and reward. This release of dopamine is what makes smoking so addictive. Additionally, nicotine can increase concentration and reduce stress, further reinforcing smoking.

Nicotine also has effects on other parts of the body. It increases heart rate and blood pressure, which can lead to increased oxygen demand by the heart. In the long term, these effects can contribute to the development of cardiovascular diseases. In addition, nicotine can affect the gastrointestinal system, causing a decrease in appetite and an alteration in intestinal motility.

When smoking regularly, the body adapts to the continuous presence of nicotine. This means that when you try to quit smoking, you experience withdrawal symptoms that can include irritability, anxiety, difficulty concentrating, and a strong desire to smoke. These symptoms can make the process of quitting particularly challenging, but it is important to remember that they are temporary and that there are strategies available to manage them.

What happens when we stop smoking?

12 hours after quitting smoking

At this point, the nicotine has completely disappeared from your blood, and carbon monoxide levels have returned to normal. However, this is also when withdrawal symptoms become more intense. You will likely experience a bad mood, headache, and nausea as your body begins to adjust to the absence of nicotine.

3 days later

After three days, your blood pressure and heart rate begin to stabilize. Despite these improvements, withdrawal symptoms are still present, and you may find it difficult to concentrate on even simple tasks. This lack of concentration is a sign that your brain is adapting to functioning without nicotine.

2 weeks later

Within two weeks, you will notice that coughing and episodes of shortness of breath during acute physical exertion begin to disappear. Anxiety, although still present, gradually reduces. This period marks the beginning of a more noticeable recovery in your respiratory health and general well-being.

8 weeks later

At eight weeks, the cilia, small structures that line your bronchi and help filter germs and particles, have recovered significantly. This reduces the frequency of respiratory infections and improves your lung capacity. In addition, the psychological dependence on cigarettes decreases considerably, facilitating the continuity of your process of quitting smoking.

6 months later

Six months after quitting smoking, the most difficult moments are behind us. Psychological dependence practically disappears, and both blood circulation and respiratory function have noticeably improved. This recovery is a testament to the regenerative power of the human body when harmful factors such as tobacco are eliminated.

5 years later

After five years, the risk of coronary heart disease is reduced by half compared to smokers. Furthermore, the improvement in your breathing capacity is significant, comparable to that of a person who has never smoked. This period highlights the importance of persistence in quitting tobacco to achieve long-term health benefits.

6 years later

Six years after quitting smoking, the risk of developing cancer of the mouth, throat, esophagus and bladder has decreased by 50%. This reduction in cancer risk underscores the importance of staying tobacco-free to prevent serious and life-threatening diseases.

10 years later

A decade after quitting smoking, your risk of developing lung cancer has been cut in half compared to when you were a smoker. In addition, the risk of pancreatic and laryngeal cancer is also significantly decreased. These benefits highlight the lasting positive impact of quitting smoking.

15 years later

Fifteen years after quitting smoking, your health resembles that of someone who has never smoked. The risk of heart disease is equal to that of non-smokers, showing that the body can fully recover from the damage caused by smoking with time and perseverance.

Why do people who stop smoking gain weight?

One of the common side effects of quitting smoking is weight gain. This may be due to several reasons:

1. Increased appetite: Nicotine suppresses appetite, and when you stop smoking, your appetite can increase.
2. Change in metabolism: Nicotine increases the speed of metabolism. When you quit smoking, your metabolism may slow down, which can lead to weight gain.
3. Oral substitution: Many ex-smokers substitute the act of smoking with eating, especially unhealthy, high-calorie foods.
4. Changes in sugar levels: Smoking affects blood sugar levels. Quitting smoking may cause cravings for sweet foods to compensate for these changes.

Why is it worth quitting cigarettes?

Despite the fear of weight gain, quitting smoking has countless health benefits. These include:

1. Better lung health: Reduce the risk of lung diseases such as emphysema and chronic bronchitis.
2. Lower risk of cancer: Reduce the risk of several types of cancer, including lung, throat and mouth.
3. Better cardiovascular health: Reduce the risk of heart disease and stroke.
4. Improvement in the sense of taste and smell: Recover these senses that are affected by smoking.
5. Increased energy: Feeling more active and energized.
6. Saving money: Spend less money on cigarettes.

How to quit smoking without gaining weight?

Abandon it progressively

Quitting smoking gradually can help minimize withdrawal symptoms and maintain control over your weight. Reduce the number of cigarettes you smoke each day until you can quit completely.

Create new habits

Replacing smoking with healthy activities can help you avoid weight gain. For example, instead of smoking, you can take a walk, read a book, or pursue a hobby.

Carrying out self-registrations

Keeping track of your progress can be a powerful tool. Write down every time you feel like smoking and how you feel. This will help you identify patterns and find effective strategies to manage cravings.

Increase exercise

Not only will exercise help you avoid weight gain, it can also reduce nicotine cravings and improve your mood. Try incorporating a variety of exercises such as walking, running, swimming or yoga.

Satisfy the need for sugar with healthy products

It is common to have sugar cravings when quitting smoking. Opt for healthy options like fresh fruits, plain yogurt, and nuts instead of sweets and treats.

Bread and rice, with fiber

Choose whole grain breads and rice instead of their refined versions. Foods rich in fiber will help you feel fuller longer and maintain stable blood sugar levels.

Fruit

Fruits are an excellent option to satisfy your sugar cravings in a healthy way. They are low in calories and rich in essential nutrients.

Drink much liquid

Staying hydrated is crucial when you quit smoking. Drinking water can help you reduce food cravings and eliminate toxins from your body.

Take skimmed dairy products

Skim dairy is a good source of protein and calcium without the extra calories of full-fat versions. They can help you feel satisfied and maintain a healthy weight.

quality proteins

Incorporate lean proteins such as chicken, fish, tofu and legumes into your diet. Protein helps you feel full and maintain muscle mass while you lose fat.

Eliminate coffee and tea

Coffee and tea can be triggers for some people who quit smoking. If this is your case, consider reducing your consumption or eliminating them temporarily.

Foods to add to our diet

• Dark Chocolate: Dark chocolate is an excellent option to satisfy sweet cravings. It is rich in antioxidants and can be enjoyed in moderation.
• Banana: Banana is a fruit rich in potassium that can help reduce cravings and maintain energy.
• Pistachios: Pistachios are a healthy, protein-packed snack that can help keep you satisfied between meals.
• Legumes: Legumes such as lentils and chickpeas are rich in protein and fiber, making them an excellent choice for main meals.
• Plums and pineapple: Plums and pineapple are delicious fruits that can help you satisfy sweet cravings in a healthy way.
• Whole oats: Whole oats are an excellent option for breakfast. It is rich in fiber and can help keep you full and energized throughout the morning.
• Salmon and sardine: Salmon and sardine are rich in omega-3 fatty acids, which are beneficial for heart health and can help reduce inflammation.

Carry out the process with someone else

Quitting smoking can be easier if you do it with someone who is going through the same situation. Supporting each other and sharing experiences can make the process less lonely and more motivating.

Quitting smoking is challenging, but the health benefits far outweigh the initial difficulties. With careful planning and the right strategies, you can quit smoking without gaining weight. Remember that everyone is different, so it's important to find the tactics that work best for you. Good luck on your journey to a smoke-free and healthier life!

In this world in which almost all of us look for love, a stable partner or a company that makes us feel better and with which we can share our achievements, sometimes we stumble upon relationships that, far from be a fairy tale, they become torment. Have you wondered if you are in one of these relationships? 

Today we want to talk to you about addiction to this type of toxic relationships, but for that we will first talk about what these relationships are,  understand their effects and, most importantly, give you the tools to free yourself and build relationships healthy and full of light.

Tired of feeling exhausted, insecure and lackluster in your relationship? It's time to open your eyes! Perhaps you are trapped in a cycle of toxic relationships, traps disguised as love that consume your energy and happiness. Don't settle for less than what you deserve!

But first of all we need to know...

What is a toxic relationship?

Imagine a connection with another person who, instead of nurturing and supporting you, causes emotional, psychological, and even physical harm. That is the harsh reality of a toxic relationship. 

These types of relationships are characterized by:

• Lack of respect: Manipulation, emotional blackmail, insults or even violence. A hostile environment where your dignity is violated.
• Emotional instability: Pathological jealousy, constant arguments, emotional ups and downs that make you feel on a roller coaster of negative emotions.
• Excessive control: Obsessive need to know where you are and with whom, checking your phone, etc. A suffocation of your individual freedom.
• Emotional dependence: Feeling empty without your partner, with a paralyzing fear of being alone. A relationship that robs you of your independence and self-esteem.
• Low self-esteem: Feeling inferior, guilty or not good enough for your partner. A relationship that undermines your personal value.

In short, they are relationships that make us constantly feel bad about ourselves and that negatively affect our emotional and mental well-being.

How to identify that you are in a toxic relationship?

It is crucial to recognize the signs of a toxic relationship in order to take control of your life. Some signs that can alert you are:

• Trapped in the web of fear: An irrational terror of losing your loved one consumes you, turning them into the center of your universe. You become obsessed with his presence, sacrificing your own identity for the sake of keeping him close.
• An endless dance of demands: The relationship becomes a battlefield where constant demands replace genuine affection. Each seeks to obtain from the other what he needs, regardless of the needs of the other.
• The false illusion of completeness: You believe that your partner is the other half of your soul, the only one who can fill you. However, this dependency makes you vulnerable and plunges you into despair if he distances himself.
• Maturity disguised as disinterest: Emotional maturity, that ability to love without unhealthy attachments, is interpreted as disinterest and indifference. True freedom and mutual respect are confused with coldness and apathy.
• Submission and total surrender: You surrender to your partner without questioning anything, renouncing your own will in a vain attempt to keep them by your side. Submission and blind obedience become the currency of love.
• Excessive passion without satisfaction: Sexuality, instead of being an act of connection and shared pleasure, becomes an obsessive and uncontrolled need. The quality of the encounter takes a backseat to the intensity of the passion.
• Jealousy, possession and violence: The lack of equality and freedom in the relationship breeds unhealthy jealousy, possessiveness and a desire for absolute control over the other. This breeding ground can lead to mutual deterioration and, in extreme cases, physical or emotional violence.

If you identify with several of these signs, it is important that you take some time to reflect on your relationship and seek help if you need it.

How do I know if I am addicted to a toxic relationship?

Addiction to a toxic relationship can be difficult to recognize, as it hides under the mask of love. But as in all addictions, there are mechanisms in our brain that guide us towards these types of relationships:

• The brain's reward system: a complex machinery that regulates the sensation of pleasure. When we experience something pleasant, this system releases dopamine, a neurotransmitter that makes us feel good.
• Toxic relationships: a scenario where the reward system becomes a double-edged sword. At the beginning, the relationship can generate moments of intense pleasure, activating the release of dopamine.
• The trap of addiction: Over time, the relationship becomes turbulent, with moments of pain and disappointment. However, the memory of past pleasurable experiences, even if they are few, keeps the hope alive that the relationship will be good again.
• The cycle of addiction: a cyclical pattern of behavior is established:
  • Idealization phase: the person sees his or her partner as perfect and the relationship as ideal.

That is, when we receive external approval and validation, our reward circuits in the brain are activated, releasing dopamine and serotonin, chemicals linked to pleasure and happiness.

However, when the reward is inconsistent and unpredictable, as is the case in toxic relationships, our brains focus on chasing that emotional high.

After experiencing that emotional rise, comes the fall, and sometimes, emotional withdrawal syndrome. The circuits activated in the brain are practically the same, which explains why it is so difficult to break the cycle of a toxic relationship.

It is essential to differentiate between harmless flirting and a toxic relationship. At the beginning of a relationship, it is normal for there to be moments of intense emotion and periods of calm. These ups and downs are part of foreplay and the biology of falling in love. However, there are warning signs that indicate that the relationship is taking a toxic turn.

Some signs that may indicate that you are in this situation are:

• You cling to the hope that your partner will change: Despite trials and pain, you believe that your partner can change and that the relationship can improve.
• You feel guilty for thinking about ending the relationship: You believe that you are responsible for your partner's unhappiness and you feel guilty for thinking about leaving them.
• You reconcile with your partner again and again: Despite the problems and broken promises, you fall back into the relationship again and again.
• You feel a huge emptiness when you are not with your partner: You feel insecure, dependent and you don't know how to be alone.

If you identify with these signs, it is important that you recognize that you are in a relationship that is harmful to you and that you seek professional help to break the cycle of addiction.

What can I do to get away from toxic relationships?

Getting out of a toxic relationship can be a difficult process, but with the right support and determination, it is possible. Here are some steps you can follow:

• Admit that you are in a toxic relationship: The first step is to recognize the reality of your situation. Accept that the relationship is hurting you and that you need to take steps to change it.
• Strengthen your self-esteem: Remember that you deserve love and respect.
• Seek support: Talk to friends, family, or a mental health professional. The support of people who love and understand you can be invaluable in this process.
• Set clear limits: Define what you are willing to tolerate and what you are not in a relationship. Communicate these boundaries to your partner clearly and firmly.
• End the relationship: If the situation does not improve after you have tried everything else, it is time to take control of your life and end the relationship.

Remember that you are not alone. There are many people who have gone through the same thing as you and have managed to get ahead. With effort and determination, you too can free yourself from a toxic relationship and build healthy and light-filled relationships.

Other tips we can give you to get away from a toxic relationship and overcome it are:

• Take care of your physical and mental health: It is important that you take care of yourself both physically and mentally during this process. Get enough sleep, eat healthy, exercise, and find activities that make you feel good.
• Avoid contact with your ex-partner: It may be difficult at first, but it is important to avoid contact with your ex-partner in order to move forward.
• Join a support group: There are many support groups available for people who have been in toxic relationships. These groups can help you feel less alone and learn from other people's experiences.
• Don't be afraid to ask for professional help: A mental health professional can help you understand the causes of your addiction to toxic relationships and develop strategies to overcome them.

In the digital age in which we live, it is almost impossible to find someone who does not have a cell phone. This electronic device has become an integral part of our lives and most of us use it to communicate with friends and family, for work and for entertainment. However, many people have developed a cell phone addiction that can have negative effects on health and personal relationships.

Problems caused by excessive use of cell phones

Below we show you some of the most common problems that excessive use of cell phones can cause us.

Mental health problems

Excessive cell phone use can increase the risk of developing mental health problems, such as anxiety and depression. This may be due to the dependence that is created on the device and the lack of meaningful social interactions.

Physical health problems

Prolonged use of cell phones can cause physical problems such as eyestrain, headaches, neck and back pain, and sleep disturbances.

Social isolation

Excessive cell phone use can keep us from meaningful social interactions and reduce our ability to connect and relate to others. This can lead to feelings of loneliness and isolation, which can negatively affect our relationships.

Relationship problems

The excessive use of the cell phone can also lead to a decrease in the quality of our relationships, since we pay less attention to them and the communication we have with our partners, friends and family is affected. It can also generate conflicts and arguments, since the cell phone can be a constant distraction during interactions.

Addiction

And although it may not seem like it, cell phone use can lead to addiction, which can cause problems in many areas of our lives, including health, relationships, work, and social life. Additionally, addiction can be difficult to break, which can lead to even more excessive cell phone use.

Why do we become addicted to cell phones?

There are several reasons why we can become addicted to the cell phone, below we show you some of the most common.

Dopamine

Cellphone use releases dopamine, a neurotransmitter associated with feelings of pleasure and reward. When we use our cell phone and receive notifications, our brain releases dopamine and makes us feel good, so we become addicted to that feeling.

Anxiety

Anxiety is another of the main causes of addiction to cell phones. Being constantly connected, we can feel like we are missing something important if we don't constantly check our notifications. This can generate anxiety and stress, which leads us to be more hooked on the cell phone.

Boredom

Many people use cell phones as a way to kill time. If they have nothing to do, they automatically grab their cell phones and start browsing social networks, playing games, or watching videos on YouTube.

Social dependency

Currently, the cell phone has become a fundamental tool for communication with friends and family. If we find ourselves in a situation where we cannot be in contact with our loved ones, we can feel isolated and alone, so the cell phone becomes a kind of connection to the world.

Habit

The excessive use of cell phones can become a habit, something we do automatically without thinking. If we have been using the cell phone for a long time, it is likely that our brain has created a kind of pattern that leads us to use it constantly.

FOMO (Fear of Missing Out)

FOMO is one of the main causes of cell phone addiction. Social networks and instant messaging applications allow us to be constantly connected to the world, and this can create the feeling that we are missing something if we do not constantly check our cell phone.

Unsafety

Some people use the cell phone as a way to escape their problems or their insecurities. By being constantly connected, they can feel like they are avoiding their problems and in control of their environment. 

How do I stop using my cell phone so much?

If you feel that you are too attached to your cell phone, there are several methods that you can use to reduce its use.

1. Set time limits: One way to limit cell phone use is to set time limits for its use. For example, you could limit its use to one hour a day, or leave it out of reach during certain hours of the day.
2. Turn off notifications: Notifications can be very distracting. To avoid the temptation to constantly check your phone, turn off notifications for non-essential apps.
3. Do activities that do not require the use of a cell phone: Find activities that you like and that do not require the use of a cell phone. It could be reading a book, exercising or spending time outdoors.
4. Use a time control application: There are applications that can help you control the time you spend on your cell phone. These apps can show you how much time you spend in each app and allow you to set time limits for their use.
5. Seek support: Talk to friends and family about your cell phone addiction. It can be helpful to have someone support you and encourage you to reduce your use.

The excessive use of cell phones can have negative effects on our health and our personal relationships. It is important to set limits and find ways to reduce your use to improve our quality of life and our relationships with the people in our lives.