Ten tips for giving up smoking

Most people are now aware that cigarette smoking is a major preventable cause of premature death and disease: It causes cancer, heart disease, stroke, and lung disease. For this reason, many people are eager to stop.

In spite of the health risks involved, one in five American adults still smoke on a regular basis. The main reasons for this are that nicotine is addictive and changing a habit is hard. But there is help at hand.

Research shows that, with the right approach, it is possible to break with the unhealthy routine and kick the habit once and for all.

Here are ten of the most effective methods used to quit smoking and stay stopped.

1. Nicotine replacement therapy (NRT)

Nicotine in cigarettes is addictive, which is why people experience unpleasant withdrawal symptoms when they try to quit. Nicotine replacement therapy (NRT) provides a low level of nicotine without the other poisonous chemicals in tobacco smoke.

This helps to ease some of the symptoms of nicotine withdrawal, such as intense cravings, nausea, tingling of hands and feet, insomnia, mood swings, and difficulty concentrating. NRT is available as:

gum

patches

sprays

inhalers

lozenges

Patches can be bought in a pharmacy without prescription. They act by slowly releasing nicotine, which is absorbed into the body through the skin. Over 8-12 weeks, the amount of nicotine the body is exposed to is gradually reduced by switching to lower-dose patches until it is no longer required. Some people wear their patches all the time and provide a steady dose of nicotine over 24 hours, while others remove their patches at night. Discuss which option is right for you with your doctor.

Inhalers, gum, lozenges, and sprays work quickly, but their effects only last for a short time. As such, it is often recommended that a patch is used to provide a daily dose of nicotine and the fast-acting products used to relieve intense cravings.

Evidence shows that using a combination of NRTs can significantly increase the chances of success compared with using just a single product.

2. Varenicline

Varenicline (Champix) works by triggering the release of dopamine. Dopamine is a chemical messenger that helps control the brain's reward and pleasure centers. Smoking raises levels of this feel-good chemical in the body artificially. So, when smokers quit, they often experience depression and anxiety until their natural dopamine production levels are restored.

Varenicline helps to counteract these low dopamine levels and lessen some of the symptoms caused by nicotine withdrawal. At the same time, it blocks the satisfying effects of nicotine should the person relapse and smoke. As such, it is also useful to reduce the reinforcing effects of nicotine.

3. Bupropion

Bupropion (Zyban) is an antidepressant, but it has been found to help people stop smoking. Like varenicline, it reduces the dopamine shortfall experienced in nicotine withdrawal and so may reduce the irritability and difficulty in concentrating linked to quitting smoking.

Bupropion may be particularly useful for those concerned about potential weight gain while quitting smoking as it has been shown to decrease appetite and the tendency to overeat.

4. E-cigarettes

An e-cigarette is an electronic device that allows for the inhalation of nicotine in a vapour without the other harmful byproducts of tobacco, such as tar and carbon monoxide.

New research suggests that e-cigarettes can help in quitting smoking because people can gradually reduce the nicotine content of the e-liquid in a similar way to NRT. However, there is some controversy in the literature about this approach to smoking cessation.

5. Allen Carr's Easyway

Many people have successfully quit smoking using Allen Carr's Easyway. It is the world's bestselling book on how to stop smoking. It works by helping smokers understand common misconceptions about why they smoke and helps them to address the fears that keep them hooked on smoking.

This study shows that smokers following the Allen Carr method were six times more likely to have not smoked after 13 months compared with those going cold turkey.

Source: Medical News Today