Five Natural Ways to Kill Nicotine Cravings for Anyone Who is Trying to Quit Smoking

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Did you know that smoking’s origins can be traced back to an astonishing 5000–3000 BC? During this period, civilizations began cultivating agricultural products in the Mesoamerica era, early civil and South America, and smoking took root.

As early as the 1940s – 1950s, the medical community began to recognize smoking as a significant health problem. This early awareness paved the way for a report published by the office of the Surgeon General in 1964, which garnered substantial media attention on cigarette sales within the first 60 days of its release and led to a decline in cigarette sales (Cummings & Proctor, 2014). Two years later, in 1966, the first warning label was placed on cigarette packs: “may be hazardous to your health” (Cummings, 2002). It wasn’t until 1970 that a notable update to the warning was issued, followed again by a revision in 1985. These updates addressed new scientific findings. However, the effectiveness of these warnings has been a topic of considerable debate among scientists (Cummings & Proctor, 2014).

Reasons Why Quitting Smoking May Be Difficult 

Nicotine Being Highly Addictive in Nature

One of the most apparent reasons for the struggles many individuals face when trying to quit smoking is the highly addictive nature of nicotine. This potent substance creates strong chemical dependencies that can make the cessation process incredibly challenging for numerous people (Le Foll et al., 2022). The physiological effects of nicotine on the brain lead to cravings (Tiwari et al., 2020) and withdrawal symptoms that can be overwhelming, pushing many to continue their habit despite an awareness of its negative consequences (Ashare et al., 2014). As a result, the journey to quitting often feels out of reach for those affected.

Besides nicotine addictions, research has identified several other factors that cause it to be tough to quit smoking.

Social and Cultural Norms

In social situations, they often struggle with declining cigarette offers from friends. These gestures seem like a bonding experience to them, and saying no feels like they might offend or disrupt the group’s dynamic. The thought of saying no weighs heavily on their minds, as they worry that turning down the offer could lead to awkwardness or misunderstandings among their peers. This internal conflict leaves them feeling torn between their desire to maintain friendships and their personal choices regarding smoking (Wakefield et al., 2010).

Personal and Lifestyle Factors

Many individuals trying to cease smoking found it challenging to withstand the attraction of tobacco, often stating that cravings and social influences made quitting difficult. Various aspects of their daily lives, including stress, social gatherings, and habitual routines, significantly contributed to their struggle with the temptation to smoke (Brandon et al., 1990).

Misconception

Many smokers think that effectively managing their thoughts and emotions is essential to quitting smoking. This belief can lead them to perceive stopping smoking as harmful to their overall well-being. Recent mind-body research has indicated that integrating mind-body interventions for quitting smoking—such as mindfulness, meditation, and relaxation techniques—may be an effective method of reducing smoking behavior. These approaches foster a deeper awareness of the connections between mental states and physical actions. By addressing the psychological triggers associated with smoking, these interventions may significantly aid individuals in their efforts to quit (Carim-Todd et al., 2013).

Read More: There is no ‘safe’ level of smoking: Smoking just a few cigarettes a week can kill you!

What are the Effects of Smoking on Human Health?

Long-term smoking can lead to serious health issues, including various diseases. These include, but are not limited to, lung conditions like chronic bronchitis and chronic obstructive pulmonary disease (COPD), which may increase the risk of stroke and heart disease, as well as digestive system ulcers. 

Chronic Bronchitis

Ample research has indicated that chronic bronchitis is primarily linked to prolonged exposure to harmful irritants that damage the lungs and airways. Cigarette smoke, notorious for its detrimental effects, is the most significant contributor to this condition. However, it’s important to note that smoking pipes and cigars can also lead to the development of chronic bronchitis. These substances expose the respiratory system to toxic chemicals that can cause persistent inflammation and respiratory issues over time (Casara et al., 2022).

Chronic Obstructive Pulmonary Disease (COPD)

Chronic obstructive pulmonary disease (COPD), also known as emphysema, is a lung condition that leads to restricted airflow and breathing difficulties. Research has shown that tobacco smoke is the primary cause of COPD, which significantly contributes to morbidity, mortality, and healthcare costs. Approximately one-quarter of smokers may develop clinically significant COPD (Pelkonen, 2008). This disease is quickly becoming a global public health crisis, with smoking identified as its most important causative factor.(Laniado-Laborín, 2009).

 Stroke and Heart Disease

Research has indicated that smoking is a significant risk factor associated with a population-attributable risk (PAR) of 12.4% for stroke (Luo et al., 2022). 

Additionally, smoking is a leading cause of cardiovascular disease (CVD), responsible for one in every four deaths due to CVD. More than 10% of deaths worldwide from CVD in 2000 were attributed to smoking (Ezzati et al., 2005).

Smoking significantly impacts the body’s lipid levels, primarily through elevated triglycerides, a type of fat circulating in the bloodstream. Moreover, smoking contributes to the thickening of the blood, significantly increasing its stickiness. This increased viscosity can lead to the formation of dangerous blood clots, which pose a significant risk by blocking the flow of blood to major organs such as the heart and brain, ultimately elevating the chances of life-threatening events like heart attacks and strokes (Nakamura et al., 2021).

Digestive Disorders 

Smokers may be at a higher risk of developing a stomach disorder known as peptic ulcers. These painful sores form in the stomach lining or at the beginning of the small intestine. These issues can result in significant discomfort and severe health complications (Svanes et al., 1997).

Moreover, studies have shown that peptic ulcers and smoking have been linked to several digestive disorders. For instance, many smokers have symptoms of heartburn. Gastroesophageal reflux disease (GERD), which is a more severe form of acid reflux, is more prevalent among smokers, potentially leading to more severe complications over time (Kahrilas & Gupta, 1990).
Overall, the impact of smoking on the digestive system is significant and multifaceted, highlighting the importance of quitting for improved health and well-being.

Conventional Ways People May Try to Quit Smoking

1. Behavioural Therapy

A significant amount of literature supports the use of behavioral therapy to help people quit smoking (Lancaster & Stead, 2017). This type of counselor can deliver such approaches to individuals or groups. Behavioral treatment, which is frequently used among smokers who are considering quitting or preparing to quit, seeks to address the learning processes directly related to smoking and the current contextual factors that make it difficult to stop (e.g., social, behavioral, and environmental factors) (Webb et al., 2010). 

 2. Cognitive Therapy

Cognitive Behavioural Therapy (CBT) is a therapeutic approach that emphasizes the crucial role of behaviors in perpetuating tobacco addiction. This method aids individuals in recognizing their personal smoking triggers, which can include a variety of factors such as particular social situations, emotional states, or habitual activities associated with smoking (Vinci, 2020). 

CBT allows individuals to explore their specific triggers in-depth so they can better understand the contexts and feelings that lead them to smoke. CBT provides tools and strategies to help the individual develop alternative behaviors that can effectively replace the act of smoking (Butler et al., 2006).

Read More: Can You Get Lung Cancer Without Smoking? This Healthy 28-Year Old Did

A More Comprehensive List of Natural Approaches to Quitting Smoking

  3. Acupuncture Treatment

Various researchers have been studying acupuncture for smoking cessation since the early 1970s, although the results have been mixed (Ballal & Khawajit, 1992). One area where acupuncture has shown promise is in reducing cravings. It appears that acupuncture can help slow down the body’s stress response, which may curb nicotine cravings, particularly during the early stages of withdrawal, when individuals often experience fatigue and irritability.

According to (Ballal & Khawajit, 1992), a study on smoking cessation acupuncture conducted over six weeks reported a cessation rate of 50.1%, with a 95% success rate overall; of those, 30% remained smoke-free after two years. Another study by (Hackett et al., 1984) indicated a 50% success rate 12 months after participants underwent electric ear acupuncture. (Choy et al., 1983) examined acupuncture treatment in 514 participants. They found an 88% success rate, with a 31% recurrence rate in the second year following treatment. Additionally, (Zalesskiy et al., 1983), who explored a laser acupuncture method, reported a smoking cessation rate of 71% among 85 participants.

4. Hypnotherapy

It has been estimated that globally, more than six million people die each year due to tobacco use (Perez-Warnisher et al., 2018). Many smokers who wish to quit are interested in alternative smoking cessation methods, with hypnotherapy being the most popular (Barnes et al., 2019b). However, the effectiveness of hypnotherapy as a tobacco cessation intervention has not been sufficiently proven, primarily due to significant methodological limitations in existing studies.

In two previous systematic reviews, the Cochrane Tobacco Addiction Group concluded that studies have not demonstrated that hypnotherapy leads to better six-month quit rates compared to other interventions or no intervention at all. The reported treatment effects of hypnotherapy on smoking cessation are not substantiated by solid evidence (Batra et al., 2024).

Currently, there is not enough evidence to determine if hypnotherapy is more effective for smoking cessation than other forms of behavioral support or unassisted quitting. If there is any benefit, it seems minimal at best (Barnes et al., 2019b). Additionally, there needs to be more research on whether hypnotherapy has adverse effects. Still, existing data show no evidence of such effects. More high-quality randomized controlled trials and comprehensive safety assessments are needed to understand this topic better (Barnes et al., 2019a).

Natural Supplements that May Help Cease Smoking 

5. Ashwagandha Root Extract

Ashwagandha is a popular herb used in traditional Ayurvedic medicine that has gained attention for its potential benefits in aiding individuals dealing with the complex process of addiction withdrawal. This adaptogen is particularly noted for its ability to reduce stress and anxiety, and anyone who has tried to quit smoking knows that it is a common hurdle to overcoming dependencies, including nicotine addiction from smoking. By promoting relaxation and a sense of calm, Ashwagandha can create a more supportive and manageable environment for those in recovery. While current research does not provide sufficient evidence to claim that Ashwagandha can completely eradicate the challenges faced by smokers trying to quit, it does suggest that the herb may assist in reducing anxiety levels (Khanum et al., 2023).

Product: St Francis Herb Farm Ashwagandha

 Ashwagandha is often referred to as India’s wonder herb. It is one of the world’s most renowned herbal tonics and adaptogens, with a rich history of use in Ayurvedic medicine, India’s traditional medical system.
The benefits of ashwagandha include:
– Reducing anxiety and stress while improving stamina and brain function
– Providing a calming and relaxing effect
– Offering anti-inflammatory properties
– Acting as an aphrodisiac

Conclusion 

Research indicates that individuals who successfully quit smoking can dramatically increase their life expectancy within just a few years. The benefits of cessation extend beyond mere longevity; significantly lowering the risks associated with chronic obstructive pulmonary disease (COPD) can considerably decrease chronic conditions. 

Despite these profound benefits, many individuals encounter a myriad of obstacles on their journey to quitting smoking. Social and cultural norms often perpetuate smoking behaviors, while widespread misconceptions can discourage individuals from attempting to quit. Personal circumstances, including stress, trauma, or simply the deeply ingrained nature of addiction, can further complicate the cessation process.

Statistics reveal a staggering reality—over six million people die each year across the globe due to tobacco use. Given these alarming figures, it becomes clear that seeking assistance through various support methods can be invaluable. Approaches such as behavioral or cognitive therapy, as well as alternative methods like hypnosis and acupuncture, can provide crucial support in helping individuals achieve their health goals and successfully quit smoking for good.

Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.

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