Every year on May 31st, people around the world observe World No Tobacco Day. This global initiative aims to increase awareness about the harmful effects of tobacco and promote effective strategies to decrease tobacco consumption. It is an important day for advocating for a healthier world.
Quitting smoking can be a difficult journey due to the withdrawal symptoms caused by nicotine addiction. Nevertheless, with determination and the support of loved ones, it is possible to overcome these challenges. Individuals can adopt various strategies to successfully quit smoking.
Dealing with withdrawal symptoms may require patience and self-care. Engaging in regular exercise, maintaining a balanced diet, staying hydrated, and seeking support from friends, family, or support groups can greatly assist in managing cravings and maintaining motivation.
Remember, quitting smoking is a journey, and with the right mindset and resources, it is an achievable goal that can lead to a healthier and happier life. This blog serves to help set you up for World No Tobacco Day.
Nicotine Withdrawal: What is it?
When nicotine, a main component of tobacco, leaves your body, you may experience mental, emotional, and physical symptoms called nicotine withdrawal. This occurs because our bodies and brains become accustomed to the presence of nicotine.
When you reduce or stop using nicotine-containing products, your body may experience undesirable side effects due to the lack of nicotine. Some of them include the need to smoke again, feeling queasy, getting headaches, or becoming irritable. Be assured that these symptoms are normal and temporary.
Factors That Lead People to Smoke
Everyday occurrences that trigger memories of past tobacco use may reignite your desire to use tobacco products.
Social triggers, such as being near people who smoke or being at a social gathering or event, and emotional triggers, such as experiencing stress, sadness, joy, or excitement, are examples of such triggers.
Understanding the things that cause you to use tobacco can assist you in staying in control. You can choose to avoid them or keep yourself occupied if avoidance is not possible.
What are the Signs of Nicotine Withdrawal?
If you're addicted to tobacco, you may start experiencing nicotine withdrawal symptoms as soon as 30 minutes after you quit. Nicotine, a highly addictive substance, is present in tobacco products. When individuals who have been heavy users of tobacco products for a prolonged period of time quit, they may experience withdrawal symptoms.
The advice in this fact sheet squarely applies to anyone trying to stop using tobacco products. The following are signs of nicotine withdrawal generally experienced when you try to quit:
- Severe tingling in the hands and feet
- Acute nicotine cravings
- Perspiration
- Nausea
- Cramping in the abdomen, along with constipation
- Headaches
- Sleeplessness, sore throat, and coughing
What Happens When You Quit Smoking
Smoking releases many harmful chemicals into your body that not only damage your lungs but also affect your heart and other organs. However, even if you've been smoking for a long time, quitting can still provide health benefits for decades to come.
Here are some health benefits you accrue by giving up smoking right on this World No Tobacco Day.
The health advantages of giving up smoking include:
- Heart rate tends to return to a healthy range within 20 minutes of you quitting smoking.
- After 8 hours, your blood's levels of carbon monoxide and nicotine drop by more than half. Normal oxygen levels are achieved.
- After 48 hours, your body gets rid of nicotine and carbon monoxide. Mucus and other toxins left from smoking start to leave your lungs. Your taste and smell buds get better.
- You can breathe easier after 72 hours. Your energy levels rise when your breathing tubes relax.
- Within two to twelve weeks: - Your circulation gets better.
- Lung function improves by up to 10% after 3 to 9 months.
- Your risk of developing heart disease is reduced to half that of a smoker after one year.
- After ten years: You have reduced risk of developing lung cancer than a smoker.
- Your long-term chance of having a heart attack after 15 years is comparable to someone who has never smoked.
Strategies to Deal with Nicotine Withdrawal
If you're looking to quit smoking, your doctor can offer medications that will help you on your journey. Nicotine replacement solutions can help relieve the cravings and withdrawal symptoms that often come with quitting smoking. By addressing the addictive aspect of nicotine dependence, these products can greatly increase your chances of successfully giving up tobacco. Let's explore some strategies to help you reach your goal of becoming smoke-free.
Cold Turkey Withdrawal
Giving up smoking cold turkey is a courageous step towards liberation from addiction. This method involves abruptly stopping the intake of nicotine without the help of external aids. Though it may be challenging, it demonstrates a person's resolute determination to overcome their addiction.
Cold turkey withdrawal is a statement of one's inner strength and reminds us that with resilient and perseverant efforts, it is possible to overcome the challenges of quitting smoking. This is one of the best strategies if you smoke ten or fewer cigarettes daily. Although your withdrawal symptoms will be more severe, having a plan will help you get through this difficult time. You may succeed in quitting by using the advice provided below:
Timeline - Set a deadline for quitting smoking. The ideal timing for this is when you are relatively free from commitments.
- Jot down the reasons for quitting smoking
- Remember that the withdrawal symptoms are just a passing phase
- Ask your friends and relatives for assistance
- Sign up for a support group
Social Support - You might benefit from the assistance of those who are also trying to stop smoking if you're trying to quit smoking. Your chances of success may be increased by signing up for a support group or a smoking cessation program.
Nicotine Replacement Therapy - There are four different nicotine replacement methods.
- The nicotine patch is sold without a prescription. A fresh patch is applied to the skin daily, giving the body a bit of nicotine. The nicotine patch is typically prescribed as an 8- to 10-week quit-smoking program. It comes in different strengths. As the course of treatment advances, nicotine dosages are often gradually decreased.
- The second method is the usage of nicotine gum. Nicotine is released into the bloodstream through the mouth lining when nicotine gum is chewed and placed between the cheek and gum tissue. Every one to two hours, a fresh piece of gum can be chewed to maintain a constant level of nicotine in the body. People with temporomandibular joint disorder, dentures, or other dental procedures like bridges, may not want to chew nicotine gum. Nicotine is released more efficiently if coffee or other similar acidic drinks are avoided.
- The third method is to get nicotine nasal spray sold only with a prescription. Tobacco smokers can inhale the nicotine-containing spray when they feel to smoke. The spray allows for quicker nicotine absorption when compared to other medications. Nicotine nasal spray is not advised to young tobacco users, those with allergies, asthma, or nasal or sinus disorders.
- The fourth and last method is through oral inhalers available by prescription. It delivers a vaporized version of nicotine through the oral route. Despite its name, the inhaler does not transport nicotine to the lungs as cigarettes do. The mucous membranes of the mouth and throat are where nicotine gets absorbed.
Conclusion
In conclusion, quitting smoking is a challenging but achievable goal with great benefits for one's health and well-being. Throughout this article, we have explored various strategies to help individuals in their journey toward a smoke-free life. From setting a quit date and seeking professional support to adopting healthy coping mechanisms and utilizing nicotine replacement therapies, each strategy plays a vital role in increasing the likelihood of success. Remember, smoking cessation is a highly personal process, and the process needs to be tailor-made to suit one.
By quitting smoking, you can take control of your health, reduce the risk of smoking-related diseases, and improve your overall quality of life. It is never too late to quit, and with determination, support, and a commitment to a smoke-free future, you can embrace a healthier, happier life.
On this World No Tobacco Day, let's take control of a healthier life and inspire others to contribute to a world free from the harmful effects of tobacco. Let’s start the journey together to a healthier tomorrow.