The World Health Organization reports that global tobacco use rates are falling. In spite of this, smoking remains a significant public health issue, contributing to an array of severe health consequences including lung cancer, cardiovascular disease, and respiratory problems.
Worryingly, the harmful effects of smoking extend beyond the smoker, as secondhand smoke exposure can adversely impact the health of non-smokers. Studies show that about 56 million American adults frequently encounter secondhand smoke, exposing them to toxic chemicals in a manner similar to active smokers.
Fortunately, there are scientifically proven methods to help individuals quit smoking and improve their health as well as the health of those around them. Stopping smoking at any age is associated with longer survival. Even those who quit for less than three years stand to gain up to six years on their life.
Here are five effective cessation strategies backed by research to kickstart your journey to better health:
Combat cravings with exercise
Exercise has been shown to reduce cravings and withdrawal symptoms. A meta-analysis published in the Frontiers in Physiology journal found that even moderate physical activity can diminish the desire for cigarettes in the short term. This is because exercise increases the levels of endorphins in tobacco-dependent individuals, compensating for the rewarding pleasure derived from smoking. To harness these benefits, begin with short, manageable workouts like a 10-minute walk or a light job. Aim for consistency and try various forms of exercise, such as swimming, cycling, or yoga, to find what you enjoy most.
Switch to smoking alternatives
According to studies, products that help you quit smoking can greatly increase your chances of successful cessation. Smokeless alternatives like nicotine pouches are ideal because they deliver nicotine to your system without tobacco, combustion, or other chemicals that are harmful to your health. Nicotine pouches are discreetly placed between the lip and gums to provide a controlled dose of nicotine. Popular brands such as Rogue and ZYN nicotine are available in a variety of flavors and strengths, ranging from 3mg to 6mg, allowing users to tailor their consumption accordingly. Different strengths also enable smokers to gradually taper their use until they can wean off of nicotine completely.
Alternatively, you can opt for FDA-approved nicotine replacement therapies like Blip’s gum or lozenges. Available online and in select pharmacies, Blip’s smokeless products come in 2mg and 4mg doses to curb cravings.
Consider prescription medication
A randomized clinical trial in JAMA reveals that prescription quit-medication such as varenicline and cytisine are effective options for aiding smokers in quitting long-term. According to the findings, among 1452 participants, verified 6-month continuous abstinence rates were 11.7% for the cytisine group versus 13.3% for the varenicline group. If you’ve tried other methods of cessation but haven’t found any luck, consult with your healthcare provider to determine if these medications are suitable for you. Currently, smokers can get a prescription for a generic version of varenicline in 0.5mg and 1mg tablets.
Undergo cognitive behavioral therapy
Cognitive behavioral therapy (CBT) is a widely recognized therapeutic approach that focuses on changing negative thought patterns and behaviors. Per Psychology Today, CBT-based interventions provide smokers with needed skills to cope with cravings and negative emotions to maintain abstinence. Moreover, 88% of the studies on cognitive behavioral education found it to be “effective” or “likely effective” in addressing withdrawal symptoms.
For this, you can use apps like Kwit and QuitGenius, which both leverage CBT techniques to facilitate smoking cessation. QuitGenius combines behavioral management, data science, and gamification techniques to create a customized program for users to follow, enabling them to gradually quit smoking.
Seek support from family and friends
Social support plays a crucial role in successful smoking cessation. This is confirmed by a Preventive Medicine Reports investigation, which concluded that compared to those reporting never-present peer support, individuals reporting always-present peer support smoked fewer cigarettes per day at baseline, were less dependent smokers, and had higher self-efficacy for quitting. As such, it’s important to let your family and friends know about your decision to quit smoking and how they can support you.
You can also join smoking cessation support groups, either in-person or online, to connect with others going through similar experiences. Reach out to organizations like the American Lung Association or the National Cancer Institute to find support groups in your area.
Quitting smoking is undoubtedly challenging, but these scientifically-backed methods offer a roadmap to a healthier, smoke-free life. By incorporating exercise, smoking alternatives, quit-smoking medications, CBT, and social support, individuals can increase their chances of successfully quitting for good.
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