If you're a current smoker, no matter what your age, quitting can be extremely beneficial.如果您是吸烟者，无论任何年龄，戒烟是对您和身边的人的身体非常有益的。 You'll experience certain benefits right away and others in the years that follow.
·Within 20 minutes after quitting, your heart rate and blood pressure drop
戒烟的20分钟后，您的心跳和血压都会有所下降·12 hours after quitting, the carbon monoxide level in your blood drops to normal
戒烟的12小时后，血液中的一氧化碳水平下降到正常值· Within three months after quitting, your lung function increases
戒烟的3个月后，肺功能健康增强·Within nine months after quitting, coughing and shortness of breath decrease
戒烟的9个月后，改善咳嗽和急促呼吸·Within one year after quitting, heart disease risk drops and within five years related cancer risks are cut in half
戒烟的1年后，心脏疾病的风险下降；和五年内减少一半相关癌症风险The “secret" to successful quitting is to get healthy first, which will make quitting all that much easier. Research shows that regular exercise (including strength training) and a healthy diet double people’s success rate at quitting smoking compared to those that don’t.
6 Things to Do Instead of SmokingHere are some tips that may help, especially in the early days and hours:·Chew carrots: A healthy snack can help you beat nicotine cravings (and the urge to bring something to your mouth). Carrots, celery, radishes and other fresh veggies would all work for this purpose.
咀嚼胡萝卜：一些健康的零食抵抗烟瘾发作（在您想嘴里含点东西时）。胡萝卜、芹菜、其它萝卜类等的新鲜果蔬都可以帮助转移心瘾。·Distract yourself: Surround yourself with people who are supportive of your choice to quit and who can help take your mind off of cravings.
分散注意力：找您支持您戒烟的朋友和能帮您忘记烟瘾的朋友。·Exercise: Exercise helps fight addictions by releasing natural feel-good endorphins and easing stress and anxiety.
·Take a shower: This is another calming distraction, plus when you feel clean and fresh, you'll be less likely to want to light up.洗澡： 干干净净地洗个澡，心情平静，舒舒服服地忘记吸烟。·Listen to music: Take your mind off of cravings with your favourite relaxing tunes, or put on an upbeat tune and dance to celebrate your new "smoke-free" self.
Take natural health supplements: Smoking depletes the body of nutrients. Nutrient deficiencies can cause cravings. Consider taking a Multi Vitamin and Mineral formula like Good Health Men’s Multior Good Health Women’s Multi, Good Health Omega 3 fish oil, Vitamin C and also Good Health Grapeseed 55,000. You might want to consider going on a detoxification program too and use Good Health Body Cleanse. These supplements will all help support your body through the transition from being a smoker to a non-smoker.