Anyone who has tried to quit smoking will tell you how hard it is. There's always the temptation to share a cigarette with a friend over a beer or escape work for a quick "smoko" as they say in Australia.
Research studies suggest that 60-75% of people relapse within the first six months of trying to quit smoking.
As with other forms of addiction, quitting cigarettes is a difficult psychological battle. Social events, depression, or simple everyday habits can make you crave something like this.
The risks of stroke, coronary heart disease, cancer, and overall health improve substantially within weeks or months of quitting smoking.
Smoking is one of the biggest killers, accounting for approximately 14% of deaths worldwide in 2019, according to the World Health Organization. Many of these deaths are attributed to rising smoking rates in low- and middle-income countries. And more recent studies show that this is a continuing trend.
"Smoking is a massive global health burden. There will be a billion deaths from smoking-related diseases this century unless we reduce smoking rates," said Hazel Cheeseman, deputy chief executive of Action on Smoking and Health (ASH). ), a public health charity based in the United Kingdom.
Why are cigarettes addictive?
When you smoke a cigarette, burning tobacco is released, which enters the bloodstream through the lungs.
Nicotine enters the brain, where it activates receptors on the surface of neurons called nicotinic acetylcholine receptors.
Activation of these receptors triggers the release of brain chemicals - neurotransmitters - such as dopamine.
The release of dopamine is not necessarily addictive. But when it works in a specific part of the brain – where our so-called reward system lies – it can cause addiction. This part of the brain is called the mesocorticolimbic circuit.
And that's how addiction works: When nicotine triggers the release of dopamine in the reward system, it creates a rewarding feeling, like a little rush. Each cigarette you smoke reinforces this feeling, causing you to crave cigarettes and eventually become addicted to them.
So when we want to quit smoking, we have to break this connection between cigarettes and the feeling of reward. It is difficult. You'll need all the help you can get to make it work long term. But it is possible.
Smoking cessation interventions
You can also use therapy to satisfy your nicotine cravings, but without the health problems associated with active smoking.
There are three types for therapies. First, there are nicotine replacement therapies such as patches, gum, or inhalers (also known as inhalers) that slowly release nicotine and stop the urge to smoke. Nicotine itself is not harmful, but the smoke you inhale from cigarettes is harmful.
Then there are medications like varenicline and bupropion.
Varenicline promotes dopamine release in the reward pathway, mimics the reward of smoking, and reduces withdrawal symptoms from smoking cessation.
Bupropion works in a similar way, but through a different neurotransmitter system known as GABA, the main neurotransmitter that dampens brain activity.
"Although drugs are a more expensive treatment, they are extremely cost-effective when you look at the impact of smoking on health and on health systems," Cheeseman said.
E-Cigarettes - Good or Bad?
E-cigarettes have a special reputation when it comes to quitting smoking. Are they even safe?
"There is good evidence that e-cigarettes can help you quit smoking. But they are a non-medically licensed product, so they are not given as medicine," Cheeseman said.
She said e-cigarettes are safe, or at least less harmful, than traditional cigarettes in the short to medium term. Another concern is that e-cigarettes may create new addictions or act as a gateway to tobacco smoking. This is of particular concern in younger people, with some evidence suggesting that teenagers who vape are more likely to smoke tobacco in the future.
Try everything to quit smoking, all at once
Which method will best help you quit smoking?
Scientific consensus says that using multiple methods simultaneously is the best option.
A 2020 meta-analysis of more than 700 clinical trials found that a combination of several methods has the best results for helping people achieve lasting abstinence from cigarettes.
While all of the individual therapies were more effective than a placebo—essentially doing nothing—when you put them together, you really start to see results.
"The most effective way to quit smoking is behavioral support that helps you develop strategies to deal with the psychological side of craving, [combined with] medication to help deal with the physical side effects of quitting," Cheeseman said.
Everyone has a different way to quit smoking - some may go cold turkey and quit on a whim, others need years of complementary therapies. It may take some time to find the best method. The question is: how much do you want to stop?
Smoking is a widespread habit that poses serious health risks, and quitting smoking is often easier said than done. However, if you are considering quitting smoking, you are making one of the most important decisions for your health. This article will explore science-based methods to help you quit smoking successfully.
Understanding Addiction
Before diving into quitting strategies, it's essential to understand why quitting smoking is such a challenge. Nicotine, the primary addictive substance in cigarettes, affects the brain's reward system. It triggers the release of dopamine, a neurotransmitter associated with pleasure and reward. As a result, smokers become physically and psychologically dependent on nicotine, making it difficult to quit.
Science-based strategies to quit smoking
Nicotine Replacement Therapy (NRT)
Nicotine replacement therapy is a science-based method that helps reduce withdrawal symptoms when quitting smoking. It comes in a variety of forms, including nicotine gum, patches, lozenges, and inhalers. NRT provides a controlled dose of nicotine and gradually weans you off cigarettes. Research has shown that NRT can double your chances of successfully quitting.
Prescription drugs
Several prescription medications have been shown to be effective in smoking cessation. Two of the most commonly prescribed medications are bupropion (Zyban) and varenicline (Chantix). These drugs work by changing brain chemistry, reducing withdrawal symptoms and reducing nicotine cravings. Consult a healthcare professional to determine if these options are right for you.
Behavioral therapy
Behavioral therapy, such as cognitive-behavioral therapy (CBT), is another science-backed approach to smoking cessation. CBT helps individuals identify and change thought patterns and behaviors associated with smoking. This therapy can equip you with valuable coping strategies to deal with triggers and cravings.
Support groups
Joining a support group or seeking support from friends and family can greatly increase your chances of quitting. Sharing your journey with others who understand the challenges can provide motivation and accountability. There are many online and in-person support groups tailored to smokers who want to quit.
Mobile apps and online resources
In the digital age, technology can be a valuable ally in your quest to quit smoking. Many mobile apps and online resources offer tracking tools, motivational content, and community support. These resources will help you stay on track and provide an overview of your progress.
Mindfulness and stress reduction
Smoking often serves as a coping mechanism for stress. Learning mindfulness techniques and stress reduction strategies can be essential in your journey to quit smoking. Mindfulness can help you manage stress more effectively and reduce your need for cigarettes as a stress reliever.
Quitting smoking is challenging, but it is completely possible with the right strategies and support. The science-based methods mentioned in this article provide a solid foundation for your journey to a smoke-free life. Remember that everyone's experience is unique, so finding the right combination of strategies that works for you is key. Seek professional guidance and support and don't let obstacles discourage you. With determination and the right resources, you can quit smoking and improve your overall health and well-being.
Smoking is a habit that millions of people around the world try to quit every year. While the road to quitting smoking can be challenging, it's important to understand that science has made significant progress in unlocking the secrets of addiction and quitting. In this article, we'll dive into what the science says about smoking cessation and provide you with valuable insights and strategies to help you on your way to a healthier, smoke-free life.
Understanding Nicotine Addiction
Nicotine is the primary addictive substance in tobacco products, and quitting smoking means breaking free from this powerful addiction.
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