Individuals falling prey to the ill-effects of smoking have gone up to 8 million in the year 2022 across the globe, says World Health Organisation (WHO). Many face serious health issues due to direct exposure to tobacco and second-hand smoking or passive smoking. For many it is difficult to quit smoking despite knowing the consequences. Experts say one needs to understand why he or she is smoking, to quit.
The number of younger people smoking tobacco products has been rising steadily. Most youngsters start smoking out of curiosity or due to peer pressure.
Chaitali (22) is a commerce student from Mumbai, and she is the only person in her group of friends who didn’t smoke. “To belong to the group and sport a ‘cool’ quotient, I started smoking. I plan to quit smoking, but when I smell cigarette smoke, I fall into the loop again.”
Why is smoking so addictive?
Cigarettes are made of tobacco which consists of a highly addictive chemical known as nicotine. Research suggests that nicotine from tobacco induces stimulation, pleasure and reduces stress and anxiety, temporarily. Nicotine reaches the brain quickly and activates the brain cells to release the hormone dopamine. Dopamine is responsible for creating a feeling of pleasure and satisfaction. Studies claim that teens have a higher risk for getting addicted faster as their brains are still developing.
“As time goes by, the human body gets used to the amount of nicotine and requires higher amounts of nicotine to give the same effect as before. This makes people smoke more than usual to get the same effect and the cycle continues leading to addiction,” said Dr Vasunethra Kasaragod, consultant pulmonologist, Manipal Hospitals, Bengaluru.
Smoking affects every part of the body
Smoking affects the respiratory and cardiac systems along with the liver. It causes several forms of cancer, diabetes and neurological issues.
“Lungs are the first organs to be affected, starting with chronic bronchitis (frequent coughing with lots of phlegm produced every day). This leads to COPD (chronic obstructive pulmonary disease) where the airways narrow and get damaged making it difficult to breathe and are often breathless (bronchoconstriction),” said Dr Kasargod.
Since the oxygen levels in the blood drop, they must depend on artificial oxygen supply after a certain stage.
Tips on how to quit smoking
Many start the process of quitting but relapse in the process. Experts say that when smokers do not smoke, they start experiencing withdrawal symptoms such as restlessness, anxiety, irritability, mood swings, difficulty concentrating etc., and finally crave more tobacco or nicotine.
Dr Pavan Yadav, lead consultant-interventional pulmonology and lung transplantation, Aster Hospitals, Bengaluru recommends the following seven tips to quit smoking and tobacco usage.
1. Motivation
A major part of the journey of quitting smoking depends directly on your ability to stay motivated. Find the reason why you want to quit smoking. It can be for your or your loved ones better health or for saving money. Understanding your motivation will help you stay determined throughout the process.
2. Modify your environment
Try creating a ‘smoke-free’ environment to reduce temptation. Clean your workplace, living area and get rid of all traces of smoking. Surround yourself with understanding and encouraging people who can support you to continue your journey. Connect with help groups or others who are going through the same, share experiences and strategies.
3. Stay persistent and learn from relapses
There are always chances for relapse, but it’s important to not get discouraged. Stay determined and identify the triggers that increase the urge to smoke. Once identified, use methods to overcome the triggers.
4. Make healthy habits
Practise deep breathing exercises, engage in physical exercises and perform yoga to improve your health and maintain hormonal balance. When stressed, try to meditate or journal without resorting to cigarettes.
5. Celebrate milestones and reward yourself
Celebrate your achievements and reward yourself with something meaningful like treating yourself with a favourite meal or going out, etc.
6. Nicotine replacement therapies (NRT)
When an individual is trying to quit smoking, their body starts showing symptoms of withdrawal and they crave more nicotine or tobacco. One can consider NRTs under the guidance of a healthcare professional. They can help manage nicotine withdrawal symptoms and gradually wean your body off nicotine.
7. Seek professional guidance
Sometimes quitting on your own can be extremely difficult. Take professional help from a pulmonologist and a psychiatrist who specialise in smoking cessation. They can personally guide you and provide therapy, if required.
