Strategies for quitting smoking: 11 pieces of advice
Quitting smoking ain't a walk in the park, but it certainly is worth it for your health. Here are 11 proven methods to help you quit the habit for good.
- Varenicline (Champix or Chantix): This drug is commonly prescribed by doctors to help people quit smoking. It works by releasing dopamine, the brain chemical that makes you feel good, and helps reduce nicotine cravings by blocking receptors in the brain. You'll likely need to use this medication for at least 12 weeks as a first-line treatment.
- Nicotine Replacement Therapy (NRT): NRT provides a low level of nicotine without harmful chemicals found in tobacco smoke. It's available as gum, patches, sprays, inhalers, lozenges, and can help mitigate symptoms of nicotine withdrawal such as intense cravings, nausea, tingling, insomnia, and mood swings.
- Bupropion (Zyban): This antidepressant is another option to help people quit smoking. Similar to varenicline, it reduces the dopamine shortfall associated with nicotine withdrawal effects. Though it may be cheaper, varenicline appears to be more effective.
- E-cigarettes: Electronic cigarettes can help people gradually reduce nicotine content and are supposed to be a healthier alternative to traditional cigarettes. However, current evidence is limited, and doctors generally recommend varenicline or NRT over e-cigarettes.
- Cognitive Behavioral Therapy (CBT): CBT is a method of counseling that helps change harmful habits. A recent study on 20 weeks of CBT showed promising results for encouraging long-term abstinence, and a clinical trial is ongoing to evaluate its effectiveness.
- Hypnotherapy and Acupuncture: While these methods may be helpful, there is limited research evidence to support them. Nevertheless, seeking out a qualified professional is recommended if you wish to quit smoking using either hypnotherapy or acupuncture.
- Lobelia: Some anecdotal evidence suggests that lobelia, or Indian tobacco, can help people stop smoking by triggering a release of dopamine and helping with mood changes and cravings. However, more studies are needed to determine its conclusive benefits.
- Vitamins B and C: Smokers generally have lower concentrations of circulating B vitamins and lower levels of vitamin C compared to non-smokers. B vitamins, known as the "anti-stress" vitamins, and vitamin C, a powerful antioxidant, may help support overall health while quitting smoking, but they won't help you stop smoking.
- Quit Tracker Apps: These apps can help you understand your smoking habits, track your consumption, and manage nicotine cravings. By identifying triggers and patterns, you can create strategies to make healthy changes.
- Make a List: Having a list of reasons why you want to quit can help keep you motivated during challenging moments. Some common reasons include improving health, saving money, and setting a good example for your children.
- Practice Tai Chi or Other Mind-Body Exercises: Doing tai chi or yoga can help manage stress and reduce nicotine cravings. Studies have shown that these practices may even help people either quit smoking or reduce their smoking.
In conclusion, quitting smoking can have numerous benefits for your health. A doctor can recommend medications to reduce cravings, while apps, behavioral therapy, and lifestyle changes can boost motivation. Nicotine replacement patches and other aids for quitting smoking are available for purchase online, but it's best to start by asking a doctor for advice.
- Varenicline, such as Champix or Chantix, is a drug often prescribed by doctors to aid in quitting smoking, as it reduces nicotine cravings by blocking receptors in the brain and helping with mental health.
- Nicotine Replacement Therapy (NRT) provides a low level of nicotine without harmful chemicals found in tobacco smoke, alleviating symptoms of withdrawal like cravings, nausea, and mood swings.
- Bupropion, an antidepressant like Zyban, is another option to help people quit smoking, as it reduces the dopamine shortfall associated with nicotine withdrawal effects.
- E-cigarettes, supposed to be a healthier alternative to traditional cigarettes, can help people gradually reduce nicotine content, though doctors typically recommend varenicline or NRT over e-cigarettes due to limited evidence.
- Cognitive Behavioral Therapy (CBT), a method of counseling that helps change harmful habits, has shown promising results for encouraging long-term abstinence, with ongoing clinical trials evaluating its effectiveness.
- Hypnotherapy and Acupuncture may be helpful for quitting smoking, but more research is needed to support their use, and finding a qualified professional is recommended if you choose these methods.
- Lobelia, or Indian tobacco, may help people stop smoking by triggering a release of dopamine, mitigating mood changes and cravings, but further studies are necessary to determine its benefits.
- Vitamins B and C, known for their role in supporting overall health, may be beneficial to take during the quitting process, but they won't directly aid in stopping smoking.
- Quit Tracker Apps can help understand smoking habits, track consumption, and manage nicotine cravings, allowing you to identify triggers and create strategies for making healthy changes.
- Having a list of reasons why you want to quit smoking can help keep you motivated during challenging moments, such as improving health, saving money, and setting a good example for your children.
- Practicing Tai Chi or other mind-body exercises, like yoga, can help manage stress and reduce nicotine cravings, potentially leading to quitting or reducing smoking.
