So, you’re thinking about quitting smoking? Great! You’ve made the first step, but what method of quitting is best for you? How can nicotine products help? The reduce-to-quit method involves gradually reducing the number of cigarettes smoked daily before quitting. This method can be supplemented with nicotine replacement products as an alternative to cigarettes to control cravings without the added tar and harmful chemicals.
The choice is to quit entirely or ‘cold turkey’ – this method has the added benefit of feeling the effects of quitting on day one, such as feeling more energetic, but it tests your willpower greatly. This is the reason the reduce-to-quit method is recommended first line. Nicotine replacement therapy comes in various forms to suit individual lifestyles and smoking habits. Different long-acting or short-acting nicotine products keep cravings at bay or fix sudden urges that are brought on.
Long-acting nicotine is not a form of nicotine but rather a type of formulation which covers underlying cravings through the day. The main form of products come as patches. It releases a steady stream of nicotine into the bloodstream regularly throughout the day to control the baseline cravings. This may be used alone, alongside avoidance of triggers and willpower or may be supplemented with other nicotine replacement products that act quickly. This will not cover breakthrough cravings, which is why it is handy to have short-acting nicotine as well.
Short-acting nicotine products come in various forms: gum, lozenge, oral spray, inhalator, and nasal spray. Inhalators are helpful for individuals who miss hand-to-mouth behaviour. Oral and nasal sprays act the quickest and are best to nip cravings in the bud. Gum and lozenges provide longer periods of relief as they can be sucked or chewed over time. However, with all NRT preparations, it depends on what works best for yourself.
E-cigarettes or vapes use a refillable liquid to produce vapour rather than smoke. The vapour still contains nicotine, so it is still addictive, but it is free from harmful tar and carbon monoxide in cigarette smoke. Because of this, E-cigarettes are thought of as safer than cigarettes, but E-cigarettes are not free from harm completely.
E-cigarettes are relatively new to the market, and the full long-term effects on health are still unknown. Studies have shown that ingredients in the base liquid can irritate the airways and cause lung injury. Some ingredients are also carcinogens (causing cancer). While it is not advised to start vaping if you are not currently smoking, vaping is a slightly safer alternative to smoking cigarettes, and evidence shows that vaping can help someone quit smoking for good. The results suggest that in combination with face-to-face support, smokers are twice as likely to quit smoking with vaping rather than with NRT.
When considering NRT or any method to quit smoking, it is crucial to recognize that what works for one person may not work for another. Quitting smoking is a highly individualized journey, and finding the right approach may require some trial and error. Additionally, seeking support is vital for success. Whether it's through counseling, support groups, or utilizing smoking cessation services, having a network of encouragement can significantly increase the chances of quitting for good.
Furthermore, it is important to consult your local healthcare professional who can provide guidance and recommend the most appropriate nicotine replacement products or other cessation methods based on individual needs and preferences. They can also address concerns and provide personalized advice on managing cravings and withdrawal symptoms. Remember, quitting smoking is a challenging but worthwhile endeavor, and with the right support and determination, it is possible to overcome nicotine addiction and lead a healthier, smoke-free life.
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