Once you decide to quit, what's next? There are a number of things you can do to help you be successful in your Quit Smoking endeavour.


Regular exercise will help you quit smoking. It does not have to be strenuous exercise. Be sensible about it. If you have never exercised in your life, start out easy. And talk to your doctor first about some ideas of what you should do.

Muscle flexing or walking for just five minutes can be just as effective against cravings as using a nicotine patch. Most cravings only last for a few minutes at a time. So if you feel like having a cigarette, go for a walk or flex those muscles instead. It's worth a try.

Many of the usual smoking withdrawal symptoms[1] can be lessened by some light exercise. Use exercise to lessen your experience of anxiety, irritability, restlessness, stress, tension and low concentration while quitting smoking.

Healthy Diet

As well as exercise, a healthy diet will put you miles ahead in your quest to quit smoking. The foods that will help you quit smoking are fresh fruit and vegetables, in particular spinach, raisins, figs and almonds. Limit your intake of foods like meat, fatty snacks or soft drinks.

Fresh Fruit And Vegetables

Vegetarian and raw foods help you the most in calming your cravings. You should concentrate on these foods in the first two or three days when the cravings are strongest. After that, reintroduce other foods to your diet but still continue with the fresh fruit and vegetables.


Some reports say that oatmeal is one of the best foods for when you are quitting smoking. It has calming effects, and soothes the nerves and aids with relaxation.

Vitamin C

Vitamin C is a huge help in overcoming the Quitting Smoking Side Effects because it is rich in antioxidants and neutralizes the toxins in your body from cigarette smoke.


Water has to be your best friend while quitting smoking. Always keep water within reach and drink whenever you are thirsty, whenever you think about drinking, whenever you think about smoking, whenever you notice your water supply. Drink your water pretty much all the time. A glass in your hand will keep your hands busy. Drinking water will keep you hydrated, keep you feeling full and less likely to eat, and will help flush the toxins out of your body.

No Alcohol Or Caffeine

Avoid alcohol and caffeine. These are two things that will definitely trigger a cigarette craving.

Smoking Timeline

Refer to the Quit Smoking Timeline[1] so you know what withdrawal symptoms and side-effects to expect. Everyone goes through the same basic steps when quitting smoking. Knowing what to expect takes away the surprise attack led by the receptors in your brain, which weakens your resolve to quit smoking.

Stay strong. You are declaring war against your addiction, and the best weapon you can have is information about your enemy. Learn what nicotine does, learn how it keeps a hold of you. And use that information to break free.

Good luck in your journey to becoming a non-smoker.
Find out all you can, including why it is so difficult to quit smoking[2], and use that information to win your battle with nicotine.
Refer to the 'reference links' below for more information to help you quit smoking.