The best way to give up smoking is to never start. But putting that aside, as hooked as we become, we can also let go. The problem is that, although today there is a lot of information about the dangers of using tobacco, there is not so much about the best methods to quit. Yes, willpower is important, but that’s not all. For this reason, we can fall into the claim of certain methods that, more than helping us to quit smoking, help us to empty our wallet faster. And nothing more.
It is essential to know what are the methods that really help to quit smoking, because the life of smokers depends on it. In fact, according to a study published last yearthe risk of death for people who quit tobacco before the age of 35 equals that of non-smokers. And it’s not too late for the rest either. Before the age of 45, the risk of mortality is reduced by 90% and, before the age of 64, by 66%.
It is clear that the sooner the better, but quitting smoking at any time is positive for health. Now, what are the best methods to do it?
Quitting smoking with drugs, a useful method that many leave as a last resort
Smokers generally do not consider smoking to be a health problem. So when they decide to quit, they don’t seek medical help. But, although it is not a disease as such, it is true that the drugs they can help a lot.
If other methods fail, the doctor may prescribe or bupropion or varenicline. The first is a antidepressant, but it is not only used to treat depression. It has been seen that the brain areas on which it acts are also associated with addictions, which is why it gives very good results for smoking cessation. As for the second, it is a partial agonist and antagonist in the presence of nicotine. This means that it binds to the nervous system receptors to which it normally binds, avoiding both its damage and the pleasant effects that addiction generates.
Replacement therapies can also be used
Before these two drugs, can be tried with replacement therapies. These are short-release nicotine methods that help you overcome cravings without doing much damage. It is not about using them forever to replace tobacco, but they can help you quit smoking in the early stages. Some examples are nicotine patches and gum.
Psychological therapy, essential to quit smoking
Of course, psychological therapy is also very helpful in quitting smoking, as is the case with any other addiction. It can be a first resource on its own and, when the time comes, if it is considered necessary, it could be used in conjunction with drugs. The cognitive behavioral therapy It is the one with the most scientific evidence.
Physical exercise also helps
Sometimes it is frustrating to be told that everything is solved with exercise. But in this case it is true that, if not as a solution, at least it can serve as help. in conjunction with other therapies.
In fact, it has been seen that the practice of regular exercise, both aerobic and resistance, can help smokers to reduce withdrawal symptoms and tobacco cravings. Furthermore, it is well known that many people gain weight after quitting smoking. In fact, some stop trying when they start to gain weight. Therefore, it is also useful to practice exercise, since this effect is avoided.
No electronic cigarettes or rolling tobacco
Some people think that rolling tobacco is less harmful and that e-cigarettes can serve as replacement therapy. However, both are wrong ideas.
For starters, the paper used with rolling tobacco usually contains toxic substances that are added to those that already contain tobacco leaves. There are studies that show that it can be even more dangerous than conventional cigarettes. And something similar happens with electronic cigarettes. More and more damages of its consumption are discovered. And it is that, although they contain substances that are initially innocuous, when they are heated to generate steam they do release toxic and carcinogenic compounds. Furthermore, although some studies point to the fact that it can be of some use in quitting smoking, others point in the opposite direction. All this without forgetting that the benefit that would be obtained would not exceed the risk.
Other techniques that do not work to quit smoking
There are people who resort to acupuncture or hypnotherapy to quit smoking. However, neither of the two techniques have sufficient scientific evidence. With so many other options out there that have proven to be useful, investing a usually large amount of money in something for which there is no evidence that it is effective is not the best of ideas.
In short, yes, you can quit smoking with more than your will, but you have to be careful with the techniques you choose. not all are harmless, some are useless and there is nothing worse than failing in something as vital as saying goodbye to tobacco once and for all. We must choose very well the methods that will help us achieve it.