Why is quitting smoking so difficult?
Smoking has been a habit accepted by society until very recently, and we can say that the generational leap or the leap to maturity was with the first cigarette. Today this attitude has changed radically. We know that smoking shortens life expectancy (about 10 years on average) and that, in addition, non-smokers complain more and more reasonably because they do not want to swallow the fumes of others.
However, why is it so hard to quit smoking? Why among Basques are about 36% of people who love tobacco, or what is the same, why are there still so many people who want to quit but can't?
Chemical composition of tobacco
This is the main reason why you cannot quit smoking. In addition to known nicotine, there are other substances that produce and maintain addiction. However, although the laws are very strict and detailed in other aspects (for example, in foods the ingredients must be clearly indicated in the packaging or on the labels of the clothes the composition should be indicated), this does not happen with tobacco.
Studies conducted by private laboratories with cigarettes have detected almost 4,000 different chemicals, of which about 40 are carcinogenic. But the issue today is not to warn about the evils and damage that tobacco generates, because they are known. Today's issue is tobacco addiction, where nicotine is the main blame.
Seven seconds after sucking a cigar, nicotine has reached our brain. As a result, our breathing and heart rhythms accelerate and blood vessels contract. When we turn off the cigarette, it is when we have more nicotine in the blood, but in half an hour the level drops and there begin the first symptoms of withdrawal syndrome.
How does the body react without its dose?
As we have said, when our body does not take its usual dose of nicotine, its first reaction is withdrawal syndrome, as with any drug (since tobacco, rather nicotine, is the drug). But our body starts to recover quickly from the very moment we quit smoking.
- In 2 hours nicotine has decreased dramatically in blood and cannot be detected.
- At 6 hours the speed and blood pressure of the heartbeat begin to normalize, decreasing body temperature.
- Between 12 and 14 hours the blood carries more oxygen and less carbon monoxide.
- 2 days later we regain taste and smell and breathe better.
- After 2 weeks, the skin looks better because it oxygenates better and our performance during exercise is better.
- After 2 months we have more energy and feel more optimistic than when we burned.
- From the 3rd month the lungs begin to regulate their functioning due to the disappearance of congestion, increasing lung functionality by 30%.
- One year after tobacco cessation, the risk of sudden death associated with heart problems decreases by half and respiratory tract diseases decrease.
- After five years, the risk of developing lung, larynx, esophagus, or mouth cancer decreases considerably.
What is the most effective method of quitting tobacco?
As we have seen, the process of disappearance of nicotine remains in the body is long, and anyone who wants to say goodbye to tobacco should know that they will have to go a long and difficult way.
Once the motivation for quitting tobacco is clear (that is, always the first step or starting point), the smoker can only address this task by himself and by himself, although in this way it is more difficult for him to overcome withdrawal syndrome. Or, you can choose to follow the orders of an expert, which will advise you a series of combined treatments to achieve this goal.
Psychological therapies
Increase motivation. From acupuncture and hypnosis to group sessions to overcome anxiety. Often these therapies are combined with medications.
Nicotine substitutes
For example, those who stick to the skin in the form of petachos or braces to release nicotine into the blood. Research has shown that good use doubles the chances of success. They will be placed in the morning in the parts of the body with less hairs (chest, shoulder, belly...) and will move, always eliminating the previous before placing the new. Six to eight week treatments are needed to set new habits.
Nicotine gum
In this case nicotine is also released into the blood. There are gum with different doses (2-4 g). The gum is repressed and chewed slowly until a special flavor is noticed. Then the gum should be left between the cheek and the gum. The process must be repeated in a few minutes. Each gum will last approximately half an hour. At first between 10 and 12 gum are used every day, when you notice a great desire to smoke and gradually the amount is reduced.
Pharmacies
There are some medicines that are always used under medical prescription and that have contraindications so they need a prescription. These are bupropion (antidepressant), clonidine (anti-hypertensive), or nitrous oxide (used as an anesthetic by dentists). Beware of them! News
Vaccine
In the future, all of the treatments mentioned can go down in history if a research vaccine is marketed that reduces nicotine addiction by 70%. However, it seems that at best this treatment will not reach 15 years.
How to face the temptation to burn?
Although these anti-smoking therapies have achieved their goal, the most difficult challenge is not to fall back into temptation. For this, we present a series of simple but effective advice and recommendations, provided that one's will remains fundamental and fundamental.
- Eat more fruit and vegetables and drink more than 2 liters of water a day.
- To avoid temptations, throw all tobacco away. And don't accept it, even with the best friends.
- Remove ashtrays, lighters and matches from view, both at home and at work.
- Ventilate the rooms well to avoid the smell of tobacco.
- Enjoy exercising. Do not tire immediately and you run out of breath, when you see it, more you will enjoy.
- Don't miss anything. If you're tired, you'll feel like smoking again. Always doing something will help you sleep better and will take away the need or need of the last cigarette.
- Also involve family members and colleagues in your decision. Avoid smoking in the first few days, if possible.
Three or four extra kilos. That's the price most people have to pay for quitting tobacco. But this weight gain will not be forever, if we have things clear and consider the following little tricks:
- Always keep your mouth clean. Brush your teeth at least four times a day. Feeling fresh your mouth takes away the idea of burning the cigarette.
- Eat slowly. Do not forget that the saturation signal does not reach until 20 minutes after eating. And it has been seen that if you learn to eat slowly, calories can also be reduced by 30-50%.
- Choose low-fat foods. It is best to eat aromas or grilled instead of fried. Light dairy, muscles, skinless chicken and, of course, fruit and vegetables. Candies, preferably away from the mouth.
- Beware of sodium. Because they control tension and salty foods make you want to eat again. You should not consume more than six grams of salt per day.
- Change inadequate foods. Skimmed or semi-skimmed milk instead of whole milk. Cold tea or lemon juice instead of soft drinks. Apples or vegetables instead of chips. Etc...
- Say goodbye to fast food. Instead, vegetables, legumes, salads, pasta... and to enjoy lean meat, fish, seafood, aromatic herbs, species, vegetables...
- Sweat a little. Start slowly and increase both quantity and intensity. And if the half-hour session is not possible, do it three minutes less.
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