Smoking has many harms to physical health and you have probably heard a lot about these harms. Many smokers decide to quit, but quitting smoking is more challenging than one might think. If you also want to quit smoking and live a healthier life, read on with BingMag Meg.
Why should we quit smoking?
There are many reasons to quit smoking, the most important of which is the health of the body. Scientists have discovered a link between smoking and a number of different diseases, including cancer, heart disease, stroke and lung disease. On average, smokers die ten years earlier than non-smokers, and various diseases shorten their lifespan.
A 2020 study by the World Health Organization found that smokers Most non-smokers are at risk for severe symptoms and coronary death. Cigarettes have devastating effects on the lungs and respiratory system of people.
You must have read about the harms of smoking to the health of various organs of the body. Cigarette addiction is both a mental dependence and a mental dependence. With the help of various methods available today, you can reduce both types of dependence.
Despite all these risks to human health due to smoking, still a large percentage of people in the world smoke They kill. One of the reasons people tend to smoke is that the nicotine in cigarettes is addictive and makes it harder to get used to smoking. But despite these difficulties, there are many ways to support and help people who want to quit smoking.
Research has shown that by taking the right approach, you can eliminate this unhealthy habit completely. It is possible and with a little effort and help, you can put aside this unhealthy habit once and for all.
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quitting hard work But it is possible. You can break this unhealthy habit by considering the following points.
One way to quit smoking is to use medication. Doctors usually prescribe varenicline for people who want to quit smoking. This drug stimulates the secretion of dopamine. Dopamine is a chemical in the brain that makes people feel good. Smoking and the entry of nicotine into the body have a similar effect on the body. But the feeling does not last long, and the smoker wants to smoke again to experience the same feeling again.
People who plan to quit often also experience anxiety and depression. By blocking nicotine receptors in the brain, varenicline reduces the need to smoke and the effects of quitting nicotine. Some doctors also try nicotine patches with antidepressants to reduce mood swings.
It is usually recommended for at least 12 weeks. Do not forget that your doctor must prescribe this medicine and its appropriate dose and you should never try to take this medicine on your own.
2. Nicotine replacement therapies
Nicotine in cigarettes leads to addiction, which is why people experience unpleasant symptoms when they quit smoking. Nicotine replacement therapy, abbreviated NRT, provides a small amount of nicotine and removes the harmful chemicals in cigarettes.
These methods reduce some of the symptoms of nicotine withdrawal. These symptoms include:
- Intense craving for smoking
- Tingling in the hands and feet
- Mood swings
- Difficulty concentrating
NRT treatments are available in the following forms:
- Chewing gum
- Nicotine adhesive
- Inhalation devices
Adhesive with nicotine patch without Doctor's prescriptions are available in pharmacies. These patches slowly release nicotine and the body absorbs the released nicotine through the skin. Over the course of a few weeks, people receive patches of lower doses and their nicotine intake decreases over time. Eventually, as the dose decreases, they no longer have the urge to smoke.
Some people use nicotine patches around the clock and receive nicotine regularly. Others use it only during the day and pick it up at night. If you want to get the best results, you should consult your doctor to recommend the right way to use it. . These are good for relieving cravings for cigarettes while the patches are daily doses and slowly inject nicotine into the body. Recommend.
Bupropion is an antidepressant that can also be used to quit smoking. Like varenicline, it is a drug-assisted smoking cessation method that compensates for the dopamine deficiency caused by nicotine withdrawal. As a result of taking this drug, the irritability of the person quitting smoking decreases and makes the quitting process easier for people who are trying to quit smoking.
Of course, it is recommended that you replace varenicline with this drug because it is more effective. Is. Although it may cost more, it is more effective in quitting smoking.
Electronic Cigarette is an electronic device that allows people to use nicotine through They receive steam without ingesting other harmful substances in tobacco. Some research has shown that e-cigarettes can be very effective as a way to quit smoking because the amount of nicotine consumed can be reduced over time. This method works just like nicotine replacement therapy.
However, e-cigarettes may have other risks. For this reason, it is now recommended to use nicotine replacement therapy or drugs instead of e-cigarettes. Many health professionals hope that e-cigarettes will be a great help to quit smoking; But there are currently very few reliable sources to recommend quitting smoking.
5. Cognitive Behavior Therapy (CBT)
Cognitive Behavior Therapy, or CBT for short, is a counseling or speech therapy technique that helps people change habits that are not helpful.
A 2008 study A total of 304 adult smokers who experienced 20 weeks of cognitive behavioral therapy were studied. Their treatment focused on strategies to help them quit smoking. The results of this study show that this treatment can encourage and motivate people for long periods of non-smoking.
In 2016, a team of researchers began a clinical trial to see cognitive behavioral therapy How it affects adults 18 years and older who smoke.
Researchers expected to find that this treatment, known as behavioral smoking cessation therapy with behavioral activation components (SCBSCT-BA), was on the rise. Avoiding, reducing the risk of recurrence, and managing mood swings help when you quit smoking.
In 2019, the team reported positive short- and medium-term results. People treated for SCBSCT-BA experienced lower rates of depression after quitting smoking and were able to quit smoking more after 3, 6, and 12 months.
Hypnotherapy and Acupuncture
Some people use methods such as hypnotherapy or acupuncture as a way to quit smoking. While these methods may be helpful, limited research has been done on their effectiveness. One study shows that these methods can be effective in increasing the duration of abstinence, but more research is needed to prove these results. However, if you plan to use these methods to help you quit smoking, look for professionals. In these treatments, you should not trust anyone.
Evidence suggests that lobelia - also known as Indian tobacco - can help people quit smoking. Loblia acts like nicotine by binding to receptor sites in the brain. This process triggers the release of dopamine, which helps reduce mood swings and the urge to quit smoking. Experience when quitting smoking, help. However, more studies are needed to determine this definitively.
8. Vitamins B and C
Various studies show that smokers have lower concentrations of B vitamins in the bloodstream And have lower levels of vitamin C than non-smokers.
Smokers often cite stress as one of the stimuli that increases smoking. B vitamins are known as "anti-stress" vitamins that can help balance mood.
Vitamin C is a powerful antioxidant that is effective in protecting the lungs from the oxidative stress caused by cigarette smoke. . Therefore, taking these vitamins may be helpful when quitting smoking.
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9. Using an app to track habits
Habits are formed over time and you can change them over time. In order for a habit to develop in you, it is necessary to repeat it for several days in a row without stopping. Numerous applications have been designed to create positive habits and even quit negative habits. Most of these apps are free and you can use them to track your habits.
With these apps you can discover your smoking pattern. For example, when do you need to smoke or what motivates you to smoke? You can use this information to create healthy habits and break bad habits.
10. Writing Motivations
To keep track of your motivation in the smoking cessation process, first write down your motivation and reasons for quitting. Reading these reasons and motivations can make you more eager to keep going when you have difficulty quitting. These reasons may include:
- Improving the overall health of the body
- Saving money and eliminating extra expenses
- A good role model for children li>
- Have a better look and smell
- Have control over actions and behavior and eliminate dependence
By reviewing this list regularly, especially in moments that are very difficult and It is challenging, you can focus on continuing the path. In difficult moments, focus on the positive aspects of quitting and remember your goals. Your list of motivations may vary. It does not matter what motivates you to quit smoking. Just remember your goals and motivations once in a while or every day. Keeping motivated is the best way to quit smoking.
A 2014 study found that Taichi exercises three times a week An effective way to help people who have quit smoking or have reduced the habit. Taichi can also help improve blood pressure and reduce stress.
Other research shows that mind-body exercises such as yoga and meditation also help those trying to quit smoking.
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Smoking cessation is good for your health, and there are several strategies that can work in this direction.
Your doctor may prescribe medications to reduce your cravings for smoking, while apps and lifestyle changes can increase your motivation to quit smoking.
Adhesives Nicotine and other smoking cessation aids are readily available. Of course, it is best to consult a doctor first. Your doctor can prescribe the necessary medication or give you advice on other treatments. Never take any medicine without a doctor's advice. You can also find the best way to quit smoking with your doctor.
Quitting smoking is hard work, but if you are motivated, you can easily endure difficult and challenging moments. By giving up this habit and replacing healthy habits, you can experience a healthier life and live longer with your loved ones without illness.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .