How to Quit Smoking

How to Quit Smoking
  • A cigarette contains more than 4,000 types of chemicals, including over 60 carcinogens that are hazardous to the body. Major causes of death among smokers are cardiovascular diseases, lung diseases and strokes.
  • Avoiding being around groups of friends who smoke, adjusting daily routines, and finding other activities, particularly exercising, to distract from thinking about cigarettes, are some of the best self-cessation methods.
  • If you find you are unsuccessful in quitting smoking on your own, it is recommended that you see a doctor to receive consultation and appropriate treatment.

It can certainly be said that almost every person addicted to cigarettes is aware of the dangers of cigarette smoking. Unfortunately, however, nicotine found in cigarettes travels up to a smoker’s brain within 7 seconds, after which the nicotine is gradually absorbed into the body, and causes a reaction in the brain that makes the smoker addicted to. Once the person addicted, if they are not smoking, nicotine levels begin to drop, resulting in feelings of frustration and irritability, moodiness, and even, in some cases, a desire to destroy one’s own belongings or hurt themselves or others.

A cigarette contains more than 4,000 types of chemicals and toxins that are hazardous to various systems in the body, including over 60 carcinogens that are especially linked to lung cancer and oral cancer. It has also been found that the major causes of death amongst smokers are cardiovascular diseases, lung diseases and stroke.

In addition, smoking and inhaling smoke into the body causes a variety of respiratory diseases, such as emphysema, pneumonia and tuberculosis. The effects of smoking many cigarettes per day over a long period of time also causes a smoker’s health to deteriorate, leading to a variety of possible complications, including osteoporosis and diabetes. Nevertheless, smoking put you at greater risk of contracting the covid-19.

Quit Smoking on Your Own

  • Set goals and personal motivation to quit smoking
  • Explore your personal readiness, both physically and mentally, before you begin  
  • Don’t keep to yourself — get out and meet with friends, take walks or find other activities that will help distract you from thinking about cigarettes. Exercising especially helps in finding a sense of enjoyment and in strengthening your mind and body at the same time.
  • Avoid smoking atmospheres or groups of friends who smoke. If another member of your family smokes, invite them to quit with you, and help and encourage each other along the way.
  • Adjust your daily routine. If you are used to smoking while using the bathroom, try reading books instead. For those who smoke after meals, you may instead use menthol mouthwash to gargle several times immediately after eating.
  • If you feel frustrated and experience strong urges to smoke, which usually occurs most frequently during the first two weeks to a month after quitting, you may try chewing or sucking on sour fruits such as lemons, limes or gooseberry.

Quit Smoking with the Help of Medical Aids

Quitting smoking on one’s own may be the easiest or best way for those with stronger, more decisive personalities. This isn’t for everyone, however. Smoking cessation statistics show that the average smoker generally needs an average of 9-11 attempts before they are finally successful. The key is not to give up, even if you have already tried to quit smoking 2, 3 or more times. Nicotine is a highly addictive substance, and it can take time to defeat it completely. If you feel you cannot quit smoking on your own, you may need to rely on medical help, as follows:

  1. Acupuncture is an alternative treatment that can help reduce smoking cravings and relieve anxiety. 
  2. Smoking Cessation Medications should be taken under the supervision of a doctor as nicotine is a serious drug, and smoking cessation is a fight against the side effects of nicotine withdrawal. Doctors may prescribe different medications depending upon the number of cigarettes smoked per day and the length of time the individual has been smoking as follows:
    • Nicotine replacement therapy (NRT) involves the use of products that supply low doses of nicotine in order to help suppress nicotine withdrawal symptoms. The nicotine dosage will be gradually decreased until it is non-existent. Nicotine replacement therapy can be found in gum or patch form.
    • Nicotine gum is suitable for people who smoke less than 20 cigarettes per day. One piece of gum contains 2 mg of nicotine and a smoker will chew 1-2 pieces when they feel a craving for a cigarette. Do not, however, use more than 25 pieces of gum in a day, and it should not be used for a period of more than 6 months. 
    • Nicotine patches are most suitable for those who smoke more than 20 cigarettes per day. Patches contain 10-30 mg of nicotine. People who smoke less than 20 cigarettes per day should use a 20 mg patch applied on a part of the skin that has a minimal amount of hair, such as the neck, hip or upper arm.
  3. Non-nicotine Medications are medications used as smoking cessation aids but do not contain nicotine. These include:
    • Varenicline (Champix): This drug helps to block the nicotine receptors in the brain by acting in two ways: it reduces the pleasurable effects of cigarettes and reduces nicotine withdrawal symptoms. Dosage ranges from 0.5-1 mg and can be taken 1-2 times per day, depending upon the treatment and recommendation of your physician.
    • Nortriptyline: This medication belongs to a class of medications called tricyclic antidepressants. It helps to reduce stress, and can make patients feel better. It should not be taken by patients with heart disease and other vascular problems, or by those who have disorders of the brain or nervous system.
    • Bupropion: It was medication in group of antidepressant. It was found that was more helpful in the patients addicted to cigarette smoking. Its efficacy was good and support smoking cessation in some patients that not heavy smoking. The side effect of this medicine was less but nausea and poor sleeping was detected in some cases.

Smoking cessation treatment that involves the use of medication, whether in the form of nicotine replacement therapy or non-nicotine medications, should only be carried out under the recommendation and supervision of a doctor who will provide advice on the usage and dosage, including potential side effects, and will explain treatment results.

Once you have stopped smoking, the positive results will be a major reduction in the risk of disease, especially lung cancer; better overall health; a return to normal heart rate and blood pressure; and reduced inflammation in the lungs, which will also help improve blood oxygen levels. All of these risk reductions will lead to even more wonderful benefits in your health and overall quality of life.


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