What Should You Know If You’ve Quit Smoking？戒烟后要注意什么？

Balanced Diet

Quitters may experience weight gain because of increased appetite, a regain of the sense of taste and a reduction in metabolism after quitting smoking. Therefore it is necessary for quitters to keep a balanced diet to prevent a sharp rise in body weight. Eating the right amount of food and a daily intake of at least 2 servings of fruits and 3 servings of vegetables is recommended as part of a balanced diet. Drink more water. You may take some snacks of low calorie if necessary.

戒烟后味觉和嗅觉逐渐恢复、新陈代谢下降、胃口也会变好，体重难免会增加一点。但不用担心，只要保持均衡饮食，"暴涨"是可以避免的。食物的选择要多元化，避免偏食，每天应进食至少3份蔬菜和2份水果。如有需要，可选择一些无糖和低热量的小食。

Adequate Exercise

Exercise can improve your heart and lung functions as well as enhance the chance of quitting and keep your body weight under control. You may formulate your exercise plan according to your age and interest, such as jogging, swimming, hiking, cycling, tai chi, etc. At least 30 minutes of physical activity of moderate intensity on most days of the week is already sufficient to provide health benefits.

运动能强化你的心肺功能，也能增加你戒烟的成功率和减低你戒烟后体重增长幅度。你可根据自己的年纪、兴趣去选择运动种类，例如跑步、游泳、行山、踏单车、太极等。在每周数天进行最少三十分钟中等剧烈程度的体能锻炼，可为你带来健康益处。

Mental Health

Problems encountered in daily life, from problem minor as traffic jam to problem major as family conflicts, can all induce stress. An appropriate level of stress can heighten awareness, improve learning ability and work performance. However, if stress is too severe or lasts too long, it can interfere with our physical functions. If stress is not handled properly, it may cause a quitter to relapse; and smoke again.

Have an optimistic and positive attitude; don't dwell on the negative. Know your own strengths and weaknesses; don't force yourself to take on tasks that are beyond your capabilities. Taking part in healthy activities not only helps to enlarge your social circle, it also helps you relax. If a problem arises, discuss it with your loved one or close friends. Remember, sometimes we may encounter emotional disturbances, but smoking will not help to solve the problem.

日常生活中遇到的很多问题，小至交通挤塞，大至家庭关系等，都足以形成精神压力。虽然适量的压力可以成为我们做事的推动力，但过度强烈或持续性的精神压力，会诱发一连串的生理性问题。如果处理不当，更可能引发再次吸烟，结果前功尽废。

尝试以积极乐观的处事态度看待每一件事情，不要只往坏处去想。认识自己的长处和短处，不要勉强自己做一些超乎本身能力的工作。多参与有益身心的活动，不但可以扩阔自己的生活圈子，而且有助松弛身心。遇到烦恼时，不妨打开心扉，向伴侣、家人和朋友倾诉。任何人都会有情绪波动的时候，但要记着吸烟对解决问题毫无帮助。