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!

Happiness is one of the most important goals in life. We all want to be happy, but sometimes it is difficult for us to find it. This may be because we hold on to ideas that prevent us from being happy.

However, we often hold on to ideas and thought patterns that can get in the way of our path to true happiness.

Today we want to share with you some ideas that we must leave behind to achieve happiness. These ideas can be conscious or unconscious, and can come from different sources, such as our own experiences, the society we live in, or our culture.

Things and thoughts that we must let go or leave behind to be happy:

The excuses

One of the biggest obstacles to happiness is the excuse. When we make excuses, we are saying that we are not capable of achieving our goals. This can lead us to an attitude of resignation and apathy.

To leave excuses behind, we must start by recognizing that we are capable of achieving anything we set our minds to. We must believe in ourselves and our abilities.

The approval of others

Another idea that we must leave behind to be happy is the need for the approval of others. When we seek approval from others, we are putting our well-being in the hands of other people. This can lead to a life of insecurity and dependence.

To leave behind the need for approval, we must begin by accepting ourselves as we are. We must learn to value ourselves for who we are, regardless of what others think.

The idea of perfection

Perfection is an impossible ideal to achieve. When we obsess over perfection, we are creating an unattainable standard for ourselves. This can lead to a life of dissatisfaction and frustration.

To leave behind the idea of perfection, we must start by accepting our imperfections. We must learn to value ourselves for who we are, with our defects and our virtues.

The idea of wealth and fortune as synonyms of happiness

Wealth and fortune may provide us with comfort and security, but they do not guarantee us happiness. In fact, there are many rich and famous people who are not happy.

To leave behind the idea that wealth and fortune are synonymous with happiness, we must start by focusing on the things that really matter in life, such as relationships, experiences and personal growth.

Stubbornness

Stubbornness can be an obstacle to happiness. When we are stubborn, we resist change, even when it is necessary. This can lead to a life of stagnation and frustration.

To leave stubbornness behind, we must start by being flexible and open to new ideas. We must be willing to change when necessary.

Anger and resentment

Anger and resentment are toxic emotions that can poison our lives. When we hold on to anger and resentment, we are allowing these emotions to control our lives.

To leave anger and resentment behind, we must begin by forgiving ourselves and others. We must learn to let go of the past and focus on the present.

Your emotional backpack

We all carry an emotional backpack full of experiences and emotions from the past. When we don't take care of this backpack, it can become a weight that prevents us from moving forward.

To leave your emotional backpack behind, you must start by identifying the emotions that are blocking you. Once you have identified these emotions, you can begin to work on healing them.

Excessive self-demand

Excessive self-demand can be an obstacle to happiness. When we push ourselves too hard, we are creating a level of stress and anxiety that can be detrimental to our health.

To leave behind excessive self-demand, we must start by being more compassionate with ourselves. We must learn to accept our limits and forgive ourselves for our mistakes.

That job that you are not passionate about

A job that we are not passionate about can be a source of unhappiness. When we work on something we don't like, we are wasting our time and energy.

To leave behind that job that you are not passionate about, you must start by looking for a job that you are passionate about. A job that we are passionate about can be a source of satisfaction and happiness.

The "I don't know what to do with my life"

The pressure to have a clear direction in life can be overwhelming, especially for young people. However, it is important to remember that there is no single formula for happiness. What works for one person may not work for another.

Instead of trying to find your purpose in life overnight, take the time to explore different paths. Try different classes, hobbies, and jobs. Talk to people who have careers that interest you.

Over time, you will begin to develop an idea of what you are passionate about and what you want to achieve in life.

The idea of always being well

We all face moments of sadness, fear or confusion. It is normal to feel negative emotions. However, when we cling to the idea of always being okay, we are depriving ourselves of the opportunity to grow and learn.

Allow yourself to feel and express your emotions. Talk to a trusted friend, therapist, or family member. Write in a journal or create art. As you become more comfortable with your negative emotions, you will begin to see them as a normal part of life.

Procrastination

Procrastination is one of the main causes of stress. When we constantly put off tasks, we feel overwhelmed and guilty.

To avoid procrastination, it is important to set small, achievable goals. Break big tasks into more manageable steps. It's also important to set deadlines and stick to them. When you are tempted to postpone something, remember the negative consequences it can have.

Negativity

A negative mindset can contaminate all aspects of your life. It can make you feel pessimistic, unmotivated and isolated.

To overcome negativity, it is important to practice gratitude. Find something to be grateful for every day, no matter how small. It's also important to focus on the positive. When you find yourself thinking negative things, make a conscious effort to change your focus.

Jealousy

Constantly comparing yourself to others and feeling jealous only makes you miserable. Instead, focus on your own path.

Remember that we are all different. We have different strengths, weaknesses and experiences. Instead of comparing yourself to others, focus on improving yourself. Work to achieve your own goals and objectives.

Exaggerated expectations

Unrealistic expectations can lead to constant disappointment. When you expect things to be perfect, you will be disappointed when they are not.

Learn to accept what is. Not everything is going to turn out the way you want.

Instead of hoping for the best, prepare for the worst. When things don't go your way, you'll be less disappointed.

Tips to find happiness:

In addition to leaving behind the ideas that prevent us from being happy, there are some things we can do to increase our happiness. These tips include:

Recognize that you have options

When we feel trapped or without options, it is difficult to be happy. However, it is important to remember that we always have options, even when things seem difficult.

Practice gratitude

Gratitude is a powerful tool to increase happiness. When we focus on the good things in our lives, we are more likely to be happy.

Forgive yourself

Forgiveness is essential for happiness. When we hold on to resentment, we are allowing the past to control our present.

Be aware of your thoughts

Our thoughts have a significant impact on our mood. When we are aware of our thoughts, we can begin to change them into more positive ones.

Look for your friends

Social relationships are important for happiness. Friends give us support, company and fun.

Rest properly

Rest is essential for our physical and mental health. When we don't get enough sleep, we are more likely to feel stressed, irritable and depressed.

Take sunbaths

Sunlight helps our body produce serotonin, a hormone that improves mood.

Keep clean

Personal hygiene is important for our overall health and well-being. When we feel clean and well-cared for, we feel happier and more confident. Take care of your body and its health.

Reward yourself for small achievements

When we reward ourselves for small achievements, we feel more motivated and happy. Celebrate your successes, even the smallest ones. Positive recognition motivates you to keep going.

Happiness is a subjective state of mind that can be achieved through different paths. However, leaving behind the ideas that prevent us from being happy and focusing on the things that really matter in life are two important steps to achieving happiness.

Do you want to be happier? Start by identifying the ideas that prevent you from being happy and work to leave them behind. You can also follow the tips we have given you to increase your happiness.

What other ideas can you share with us to achieve happiness? What actions have you taken that you think could help others? Share your experience in the comments.

Today, most peoplework five days a week and eight hours a day. However, have you ever wondered why this is so? What if I told you that there is evidence that a shorter workday could have significant benefits for the health, productivity and general well-being of workers?

The history of the current workday

Before the Industrial Revolution, most workers worked in agriculture and crafts, and their workday was dictated by the rhythm of nature. However, with the advent of factories, workers began to work long hours in inhumane conditions.

It was only after years of struggle that the workers managed to reduce their working hours. In 1817, Robert Owen, an industrialist and social reformer, proposed an 8-hour workday. However, the idea was ignored by most employers. It was only in 1914 that Henry Ford, the founder of the Ford Motor Company, adopted an 8-hour work day for his employees.

Since then, the 8-hour work day has become the norm in many countries, but some workers still work long hours, and many suffer the negative effects of work overload.

Countries that have tried short work hours

Although the 8-hour workday has become the norm in many countries, some countries have begun to experiment with the short workday. In Sweden, an experiment was carried out in which workers in a nursing home worked only six hours a day instead of eight, and the results were surprising. Workers reported that they were happier, less stressed, and more productive.

In New Zealand, the Perpetual Guardian company experimented with a four-day work shift and found that workers were happier, more engaged, and more productive. The company's founder, Andrew Barnes, even argued that reducing working hours could be the key to increasing the nation's productivity.

The world's largest pilot test was carried out in the United Kingdom involving 61 organisations. The study, carried out by the University of Cambridge, consisted of the implementation of a working day that was 20% less than usual without a decrease in wages, for a period of six months from June of 2022.

The test results showed a significant decrease in stress and illness rates among workers, with 71% of employees reporting less fatigue and 39% stating they were less stressed than at the start of the test.

Most companies maintained full-time productivity targets, and compared to the same period last year, there was a 65% reduction in sick leave and a 57% reduction in the number of employees who quit. In addition, company revenues barely changed during the test period, and even increased marginally by 1.4% on average.

These results were presented in a report to UK lawmakers, and around 92% of the companies that participated in the pilot (56 out of 61) intend to continue with the four-day working day, and 18 companies have confirmed that the change will be permanent.

Impact on the economy

One of the most common arguments against short working hours is that it would have a negative impact on the economy. However, there is evidence that the 4-day workday could have a positive impact on the economy.

First, a shorter work day could reduce absenteeism and employee turnover, potentially saving companies thousands of dollars in hiring and training costs. In addition, a short work day could reduce health care costs and improve the mental and physical health of workers, which could reduce sick leave costs.

Second, a shorter work day could increase productivity. Workers who work long hours can experience fatigue and a lack of motivation, which can affect their productivity. A shorter workday could allow workers to recover and return to work more focused and energized. In addition, a short work day could reduce stress and anxiety in workers, which could improve their cability to make decisions and solve problems.

Third, a shorter work day could boost the economy. If workers have more free time, they are more likely to spend their money on recreation and consumption, which could stimulate the local and national economy.

In short, there are many reasons why a short working day could be beneficial for workers, companies and the economy in general. While there is some resistance from some employers and politicians, it's important to consider the long-term benefits of a shorter workday.

What are the pros and cons of a short workday?

It is important to note that the pros and cons may vary depending on the context and the specific implementation of the short working day. In addition, some of the cons can be mitigated or solved with good planning and communication between the company and the employees. In general, the implementation of a short working day can have a positive impact on the health, well-being and productivity of employees, but it can also require a process of adaptation and adjustment in the company and in the labor market in general.

How can a short working day be implemented?

Implementing a short work day is not easy and requires careful planning and an effective strategy. Here are some recommendations for implementing a short workday effectively:

Communication

It is important to clearly communicate the reason behind the implementation of a short working day and its benefits for workers and the company. It is important to involve workers in the decision-making process and listen to their comments and concerns.

Flexibility

The implementation of a short working day must be flexible and adapt to the needs of the company and the workers. The needs of the client must be considered and ensure that the quality of work is maintained.

careful planning

It is important to carefully plan the implementation of a short work day to ensure that workers are not overwhelmed by the amount of work they have to do in a shorter period of time. Deadlines and delivery dates must be considered, and ensure that workers have sufficient time to complete their tasks.

Assessment

It is important to regularly evaluate the effectiveness of the short working day to ensure that the desired objectives are being achieved. Feedback from workers should be collected and the feedback considered to make adjustments if necessary.