Most people already know that cigarette smoking is one of the leading preventable causes of premature death and of various diseases: it causes cancer, heart disease, stroke, and lung disease. For this reason, it is time to stop if you haven’t already.

Nicotine is addictive and therefore it becomes a difficult habit to break, but a few tips will help us make this obstacle more bearable. Science has shown that with the right approach, it is possible to break this unhealthy routine and kick the habit once and for all.

The most effective methods to quit smoking:

1. Nicotine replacement therapy

Because nicotine is addictive , smokers experience some pretty unpleasant withdrawal symptoms when they try to quit. Nicotine replacement therapy provides a low level of nicotine without the other poisonous chemicals in tobacco smoke.

This helps alleviate some of the symptoms of nicotine withdrawal, such as severe cravings, nausea, tingling in the hands and feet, insomnia, mood swings, and trouble concentrating. We have this replacement available in the form of: gum, patches, sprays, inhalers, pills …

Inhalers, gum, lozenges, and sprays work quickly, but they do not last long. Evidence shows that using a combination of NRTs can significantly increase the chances of success compared to using a single product.

2. Varenicline

This drug to treat tobacco addiction works by triggering the release of dopamine. Dopamine is a chemical messenger that helps control the reward and pleasure centers of the brain. Smoking artificially raises levels of this chemical, so when smokers quit, they often experience depression and anxiety until their natural levels of dopamine production are restored.

Varenicline helps counteract these low dopamine levels and decrease some of the symptoms caused by nicotine withdrawal. At the same time, it blocks the satisfying effects of nicotine in case the person relapses and smokes.

3. Bupropion

It is an antidepressant that helps smokers to kick the habit. Like varenicline, it reduces the dopamine deficit experienced in nicotine withdrawal and thus can reduce irritability and difficulty concentrating due to quitting smoking.

Bupropion may be particularly helpful for those concerned about possible weight gain when quitting smoking, as it has been shown to reduce appetite and the tendency to overeat.

4. Lobelia

There is anecdotal evidence to suggest that the lobelia plant (also called Indian tobacco) can help people quit smoking. Lobelin, the active ingredient in this plant, is believed to work by binding to the same receptors in the brain as nicotine, causing a release of dopamine, and helping with the mood swings and cravings that occur when you quit smoking. . However, more research is needed to determine if this is correct.

5. Vitamins B and C

Several studies have shown that smokers generally have lower circulating concentrations of vitamin B and lower levels of vitamin C, compared to non-smokers. Smokers often cite stress as one of the triggers that increase the desire for a cigarette. The B vitamins are known as the “anti-stress” vitamins and can help balance mood. A supplement with these vitamins could help us to stop smoking.

6. Use a mobile application

Bad habits – like smoking – are activated in response to certain signals. Research has shown that repeating a simple action in a given environment causes that action to fire in similar settings; for example, smoking with the first coffee in the morning. However, healthy habits can be formed by repeating healthy actions consistently in the same context, and there are a variety of free online apps that can help you track your progress.

These apps can help track tobacco use and nicotine craving signals; This information can be used to plan when and where to reinforce a new healthy habit instead of the old unhealthy one.

7. Make a list

Making a list to stay motivated can be helpful when the going gets tough. What reasons can we use to quit smoking? Improving overall health, saving money, being a good example for children, looking better and smelling better, taking control and freeing yourself from addiction …

By reviewing the list every day smokers can train their minds to focus on the positive aspects of their goal and reinforce their willingness to quit.

8. Practice Tai Chi

A study published in the Journal of Addiction and Therapy suggests that practicing Tai Chi three times a week is an effective means of helping people “quit smoking or reduce their habit.” An added benefit of Tai Chi is that it improves blood pressure and reduces stress.

Why not try some of these tips and quit smoking today?