The terrible consequences of the bad habit of smoking are reason enough to stop and improve your quality of life. However, quitting smoking is not always easy, and people who are addicted to cigarettes do not succeed so easily. Whatever the case, it’s never too late to stop smoking and benefit almost immediately from the positive effects on your health. Soin & Nature provides you with remedies and tips that are sure to help you quit for good.
A life without tobacco is possible
Quitting smoking is a difficult process that requires great strength of will. Here are the steps to follow:
- Set a quit date.
- Inform yourself about the benefits of stopping smoking to stay motivated.
- Replace the habit of smoking with a pleasurable activity.
- Share your decision with those closest to you.
- Eliminate all cigarettes and save the money you’ve spent.
A solution for every cigarette
There are a number of natural remedies available to control the anxiety associated with stopping smoking, including :
- Ginseng.
- Chewing gum.
- Valerian.
- Cayenne pepper.
- Cloves.
Nicotine substitutes, such as chewing gum, inhalers, sprays, lozenges and nicotine patches, are an effective way of overcoming cravings. They gradually reduce nicotine withdrawal symptoms.
Gum or patch, which to choose?
To increase the chances of success in quitting smoking, it’s essential to consider smoking cessation aidsparticularly nicotine substitutes. They can increase the chances of abstinence by 60-80%. Two common options are patches and chewing gum:
Nicotine chewing gum:
Mode of action: Nicotine chewing gums are designed to deliver nicotine through the oral mucosa. By chewing them slowly, nicotine is released and absorbed into the bloodstream through the capillaries in the mouth. This provides rapid relief from nicotine withdrawal symptoms.
Benefits:
- Flexibility: Gums allow smokers to manage their withdrawal in a more individualised way by adjusting the amount of nicotine they take in.
- Craving control: They provide immediate relief from cravings.
- Ease of use: Gums are discreet and can be used in public without any problem.
Disadvantages:
- Risk of over-chewing: Excessive use of gummies can lead to nicotine overdose.
- Possible mouth irritation: Users may experience mouth irritation from constant chewing.
Nicotine patches :
Mode of action: Nicotine patches release nicotine through the skin continuously over a period of 16 to 24 hours. They maintain a stable level of nicotine in the blood, reducing cravings.
Benefits:
- Ease of use: Patches are easy to apply and require little effort.
- Elimination of nicotine peaks: They avoid the nicotine peaks associated with smoking, which can help reduce cravings.
Disadvantages:
- No immediate control: Patches do not provide immediate relief from cravings.
- Risk of skin reaction: Some users may develop skin irritations in response to the patch.
Advice on choice: The choice between chewing gum and nicotine patches will depend largely on personal preference and degree of dependence on tobacco. It is recommended that you consult a healthcare professional or smoking cessation specialist for advice tailored to your individual situation.
Advice on how to follow up and maintain smoking cessation
Once you’ve used nicotine gums or patches to successfully stop smoking, it’s crucial to put strategies in place to maintain your smoking over the long term. Here are a few tips to help you at this crucial stage:
- 1. Ongoing support: Maintaining your commitment to not smoking can be easier with ongoing support. This can take the form of support groups, smoking counsellors or smoking cessation programmes. These resources will provide you with a network of like-minded people and practical advice on how to cope with the challenges you face.
- 2. Identify and manage your smoking triggers: Identify the situations, emotions or habits that usually trigger your cravings to smoke. Perhaps stress, morning coffee or socialising with other smokers are your triggers. Once you’ve identified them, develop strategies to manage them in a healthy, alternative way. For example, use stress management techniques, replace coffee with a caffeine-free drink or seek out other social activities not related to smoking.
- 3. Develop strategies to avoid relapse: Relapse prevention is crucial. Plan strategies to deal with the times when the urge to smoke may return. Keep nicotine substitutes handy in case you have sudden cravings. Stay away from situations where temptation is strong. Avoid triggers as much as possible and have a clear plan of action for moments of weakness.
- 4. Exercise regularly: Regular exercise can help reduce cravings by releasing endorphins and improving your overall well-being. Incorporate an exercise routine into your daily routine to strengthen your resistance to smoking.
- 5. Practise stress management: Stress is one of the main triggers for relapse. Learn stress management techniques, such as meditation, deep breathing or yoga, to help you cope with stressful moments without resorting to cigarettes.
- 6. Celebrate your successes: Every day without tobacco is a victory. Celebrate your successes, even the smallest ones. Reward yourself for achieving your goals and for your commitment to a smoke-free life.
By following these tips and maintaining a strong commitment to your stop-smoking goal, you increase your chances of long-term success after using nicotine gums or patches. Smoking cessation is an ongoing process, but with the right preparation and strategies, it is entirely achievable.
Side effects and precautions
Using nicotine gums and patches for smoking cessation involves certain potential side effects. It is essential to be aware of these and to take appropriate precautions to minimise the risks.
Chewing gum :
- Mouth irritation : One of the most common side effects associated with chewing gum is mouth irritation. This can include jaw pain, sore throat or a burning sensation. To minimise this risk, it is advisable to follow the instructions for use and avoid excessive chewing. Chew slowly and follow the recommended dosage.
- Hiccups and nausea: Some people may experience hiccups or nausea after using chewing gum. To reduce these side effects, avoid eating or drinking while using the gum. If hiccups persist, consider consulting a healthcare professional to explore other withdrawal methods.
- Risk of overdose : Chewing gum contains nicotine, and excessive use can lead to nicotine overdose. It is vital to stick to the recommended dosages and not chew more gum than prescribed.
Nicotine patches :
- Skin reactions nicotine patches are applied directly to the skin, which may cause skin reactions in some people. This may take the form of redness, itching, skin rashes or a burning sensation where the patch is placed. To minimise these risks, it is advisable to change the application site regularly and to follow the manufacturer’s instructions.
- Sleep disorders sleep disorders : Some patch users may experience sleep disorders, such as insomnia or vivid dreams. To avoid this, it is advisable to apply the patch in the morning rather than at night. If sleep problems persist, consult a healthcare professional to discuss possible adjustments.
- Risk of overdose: As with chewing gum, nicotine patches contain nicotine. Using several patches at the same time or applying a patch for longer than recommended can lead to overdose. It is vital to follow the instructions for use strictly and not to combine several patches.
In conclusion, it is important for individuals who are considering using nicotine gum or patches as part of their smoking cessation to take these potential side effects into account and to follow the necessary precautions. It is strongly recommended to consult a healthcare professional before starting a smoking cessation programme to obtain personalised advice and ensure safe and effective use of these methods.
