Smoking is a bad habit which besides bad breath, yellow teeth and smelly fingers can cause you many serious health problems.
If nothing else has convinced you to quit smoking until now, then maybe these facts will. Out of 1.1 billion smokers in the world, 50% are killed by the tobacco. According to CDC reports 90% of lung cancer deaths in men and women are caused by smoking.
By smoking cigarettes you inhale over 7,000 harmful ingredients. Carbon monoxide (which displaces oxygen on hemoglobin in the red blood cells, thus causing lack of oxygen in the blood), arsenic, butane and little glass particles (which increase the delivery of nicotine).
What are the effects of smoking on your health?
Inhaling these chemicals does not just lead to lung related illnesses such as lung cancer or chronic obstructive pulmonary disease (COPD). It can also lead to heart diseases, like heart attacks or congestive heart failure, by damaging heart and blood vessel integrity due to increased plaque deposits.
Nicotine also elevates cortisol, but chronically elevated cortisol will also suppress your immune system. Smoking also contributes to hormone imbalance, osteoporosis, infertility, gastrointestinal issues, blood sugar issues, and insomnia.
Nicotine withdraws symptoms
Experts believe that smoking is one of the hardest habits to break. After all, smoking will boost your mood and temporarily reduce depression, appetite, and irritability. Smoking also enhances short-term memory and concentration and produces a certain sense of well-being.
When a person addicted to nicotine tries to stops smoking, they will experience unpleasant withdrawal symptoms that make quitting more difficult. Withdrawal is a set of physical symptoms that occur when you stop using addictive substances.
Nicotine withdrawal symptoms will begin within 30 minutes of using tobacco. How long you have used tobacco, and how much tobacco you use daily will impact symptom severity.
However, supplements are not a substitute for the harm caused by cigarettes. Nutrients are best absorbed by eating the whole food they’re contained in (ex. an orange) because it’s filled with the perfect blend of optimal vitamin and mineral interaction.
Here are 8 useful methods which will help you during the process of withdrawal.
Hypnotherapy is a state of subconscious change in a person. A person who is under hypnosis will follow an outer source and connect smoking with some nasty stimuli like worsened health, dry mouth, bad breath etc, and make them believe that the urge for a cigarette will disappear. According to some
Magnesium reduces the nicotine addiction by antagonizing NMDA receptors, which stimulate the release of the dopamine.
This mineral also lowers the effects of nicotine on the NMDA receptors by improving GABA (our relaxing neurotransmitter) synthesis. This means that magnesium will reduce the satisfaction you get from smoking.
Some studies show that acupuncture can help people quit smoking. For instance, a 2010 study published in Neurological Research found that acupuncture significantly reduced withdrawal symptoms from smoking.
Five minutes of moderate-intensity exercise is associated with a short-term reduction in the desire to smoke and tobacco withdrawal symptoms, so brief bouts of exercise may aid in smoking cessation.
A long-time, popular way to help people quit smoking, the nicotine patch is known to have lasting effects. The nicotine patch has been shown to be more effective in combination with drugs like varenicline and bupropion, medications that also address nicotine addiction, than the patch alone (Koegelenberg, et al., 2014) (Jorenby, et al., 1999). One study demonstrated that a higher dose of 44-mg per patch may provide substantial short-term benefits for smokers (not a general starter dose), but produced more adverse effects than 22 mg, over a 4-week period. Doses were titrated in half after 2 weeks and combined with counseling, physician visits, and pamphlets (Jorenby, et. al, 1995). However, the dose of the patch is best determined by how much and how frequently one smokes.
Chewing the skin of a lime slice when the cravings hit, will help you reduce them, as they are high in vitamin C and antioxidants.
In an experiment conducted on smokers who were exposed to the smell of smoke of cigarettes and the smell of rotting fish or eggs while they were in the non-REM stage of sleeping for a period of one week, was shown that many smokers smoked less during the week.
Practicing to ‘sit’ through difficult scenarios, such as cravings or withdrawal symptoms, elicited beneficial outcomes on its own and is the strategy most likely to help users sustainably quit smoking.