JANUARY 2013 - Natural advice on how to Quit the Habit

Practioner’s Corner|I do want to Quit Smoking!

Written by Vanessa Laird - Naturopath 

Smoking is an addiction that generally begins in the teen years. It is a learned behaviour often due to peer pressure, parents smoking or a stress related incident. Like any addiction it is a challenge to stop and for many people it is an on-going battle. Smoking is often a mask to an underlying emotional or stress related issue that has not been managed or dealt with.

Smoking is often considered to be a life long friend. It has been there in celebration, consoled you in sadness and has provided a sense of security to fill in the gaps. But lurking below the guise of friendship is a secret enemy. This enemy will eventually cause damage and destruction that far outweighs the enjoyment it gave.

Some of the many (often serious) conditions associated with smoking include:

·         Heart disease

·         Emphysema

·         Stroke

·         Gastric ulcers

·         Cancer (especially the mouth, larynx, pharynx, esophagus, lungs, pancreas, cervix, uterus and bladder) (1)

·         Premature aging and increased wrinkles. (1)

Nicotine addiction is considered to have the highest dependence rate amongst common popular drugs. These include: heroin, cocaine, alcohol, caffeine and marijuana. As you can see, quitting smoking is a challenge and many who try often relapse. No matter how hard the challenge it certainly can be achieved, provided you really want to do it.

Mental preparation is an absolute must!!! You can try patches, gum and/or hypnotherapy, but if you are not mentally ready to give it up, it’s not going to happen. This challenge requires total commitment and consistency. Just imagine what you can achieve. You will save money, increase your energy and improve overall vitality. You’ll feel amazing!

Remove all potential triggers from your surroundings in the first two weeks of stopping. Work out when you normally crave a cigarette. Some triggers may include: coffee breaks, alcohol, social engagements, anger and stress. Stress management and learning to deal with life without a cigarette is an important mile stone to achieve.

Reducing the severity of the withdrawal process is imperative to ensure there are no relapses. Helping to modulate dopamine, acetylcholine receptors and acetylcholine may help to reduce the withdrawal symptoms. (1) This can be achieved through nutritional and pharmaceutical treatment.

Signs and symptoms associated with nicotine withdrawal: (1)

·         Irritability & frustration

·         Mood swings and anger  

·         Headaches

·         Reduced sense of taste and/or smell

·         Frequent colds

·         Smoker’s cough

·         Increased heart rate and blood pressure

·         Stress, anxiety & depression

·         Poor concentration

·         Fatigue

·         Increased appetite or weight gain

·         Nausea

Other Helpful Suggestions:

·         Make a list of why you want to quit. Keep this with you at all times.

·         Counseling may be needed depending on psychological stressors.

·         B Vitamins are depleted in smokers and are beneficial nutrients for stress management.

·         Tryptophan: helps to increase serotonin production, therefore alleviating symptoms such as depression, anxiety and mood swings. (1)

·         Antioxidants: smokers have higher amounts of free radical exposure due to many of the toxic chemicals found in tobacco. Antioxidants may assist in preventing damage caused by smoking.

·         Vitamin C & Glutathione are particularly useful for smokers and for smoking withdrawal as well as heavy metal removal such as cadmium.

·         Eat plenty of brightly coloured vegetables and fruit. These foods contain natural antioxidant compounds.

·         Green tea may be beneficial for smokers to reduce the risk atherosclerotic biomarkers such as LDL’s (bad cholesterol). (3)

·         Nicotine patches, gums and inhalers are available to help with the withdrawal effects. Speak with your pharmacist for proper assessment of which one is right for you.

Be good to yourself! You deserve to be healthy, happy and smoke free.

References:

1.        Osiecki, H. (2006). The Physician’s Handbook of Clinical Nutrition. Bio Concepts Publishing, Eagle Farm, Australia.

2.        Osiecki, H. (2008). The Nutrient Bible. Bio Concepts Publishing, Eagle Farm, Australia.

3.        www.mediherb.com.au 

4.   www.metagenics.com.au