As global cigarette smoking rates plummet, more and more people are trying to let go of this dangerous habit. After all, smoking cessation is linked with significant improvements in mortality and overall health, as explained in a study on JAMA Network. Unfortunately, the same study proves that quitting smoking is often easier said than done, with only 7.5% of quit attempts succeeding. On top of this, a CDC report reveals that most smokers require up to 11 cessation attempts before they can finally let go of smoking.
That said, there are ways you can ensure your first smoking cessation attempt works. Read on to find out more:
Switch to alternatives first
While some people think an abrupt quit attempt is the best approach, the American Lung Association estimates that only between 4-7% of cold turkey attempts stick. The rest fail due to the sudden withdrawal symptoms the body experiences. To prevent this, try weaning off cigarettes with smokeless nicotine alternatives first. These come in a variety of formats designed to provide a controlled dose of nicotine to satiate dependencies. Case in point, Prilla explains that nicotine pouches, one of the most popular options, are tobacco-free oral products. Small and subtle, these pouches come in a selection of strengths and flavors to satisfy individual smoker preferences. To illustrate, the famous ZYN pouches come in 6mg Wintergreen variants for moderate smokers who want a refreshing kick.
Alternatively, some smokers who rely on cigarettes to soothe their oral fixation may turn to more involved alternatives like nicotine gum. Compared to more “passive” options, like the aforementioned pouches or patches where you essentially just let the nicotine absorb into the bloodstream, gums only work when they’re chewed. This is why nicotine gum, like those from Cipla Limited, made over $5 billion in 2023 alone. Gums like Nicotex also come in different strengths and flavors and can be used to stave off symptoms as needed.
Make use of technology
In this digital age, optimizing technology during your quit attempt makes sense. Some of the best ways to do this include using smoking cessation apps. Available in free and paid versions, these apps can track a number of important cessation aspects like triggers, spending, and progress. Although these can be monitored manually, first-time quit attempts can be tricky as smokers don’t have prior experience to draw upon. As such, without the benefit of trial and error, these attempts can be better guided and paced with apps.
One example of a smoking cessation app that works well for first-timers is the Smokefree QuitGuide. Made in collaboration with government health agencies, this free app helps you pinpoint the specific times, events, and activities that prompt you to smoke. Understanding these triggers is very important since many smokers actually turn to cigarettes as a means of coping anyway. Alternatively, since many people feel more encouraged when working within a community, a social media-connected app like quitSTART will do wonders. Apart from offering tips and insights from fellow smokers to help users through the journey, this app also lets you share your progress and connect online.
Nourish your body
Two of the ways that smoking negatively impacts the body are by inhibiting nutrient absorption and hindering proper sleep hygiene. This can cause feelings of unease and restlessness, which, ironically, many smokers try to remedy with more self-soothing smoking. As a result, these smoking side effects may seem like they’re manifesting more prominently during cessation. This is where properly nourishing your body comes in.
Although first-time quitters may not realize, what you eat and drink can heavily impact your cravings. To elaborate, a 2024 NIH study states that fatty foods make you crave more cigarettes. On the flip side, fresh fruit, such as those you can have delivered from Fruition Gifts, can decrease urges. This is because while “richer” foods are perceived to make cigarettes taste better, naturally sweeter and tangier foods make tobacco less appetizing. Additionally, the better your body is nourished, the more capable it is of fighting withdrawal symptoms.
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