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The New Year Brings New Goals
A new year comes with new opportunities, making it the perfect time to quit smoking and leave this harmful habit in the past. All you need is strong determination, confidence, and a support system of good friends. To make your journey to success easier and more effective, we offer a list of "helpers" that will not only free you from nicotine addiction but also positively impact on your overall health.
Why Is It Important to Quit Smoking?
- Smoking is one of the leading causes of death and serious illnesses worldwide. According to a recent report by the European Commission on Bulgaria, cigarettes are responsible for 13% of all diseases and approximately 12% of fatal cases in the country.
- Cigarette smoke contains around 7,000 chemical compounds, sixty-nine of which are proven to be carcinogenic (i.e., cancer-causing).
Tobacco reduces the amount of oxygen in the blood, negatively affecting all organs, particularly the brain and cardiovascular system. Smokers are at higher risk for ischemic heart disease, chronic obstructive pulmonary disease (COPD), blood clots, and cancer.
Who Can Help You Quit?
First and foremost, rely on yourself. To succeed, you must first envision life without cigarettes. The rest depends on good organization, persistence, and willpower. There are plenty of motivational books, online success stories, and pharmaceutical aids to help you overcome nicotine dependence, the hardest part of quitting. Below is an overview of the "helpers" you can turn to when needed.
Nicotine Patches
Nicotine patches, applied to the skin like regular adhesive bandages, are an over-the-counter medical product. Although available without a prescription, consulting a doctor is essential before use. These patches release small, safe doses of nicotine (10-25 mg) throughout the day to prevent withdrawal symptoms.
- Applied in the morning and worn all day, even in the shower, with a 16-hour effect.
- Therapy lasts about 12 weeks, gradually reducing nicotine levels until none remain.
- Should not be used for more than 6 months. Not recommended for non-smokers, children under 18, pregnant or breastfeeding women.
Nicotine Gum
Containing 2-4 mg of nicotine, these gums distract you during cravings by fooling your body into thinking it’s receiving nicotine.
- It takes about 20 minutes to take effect, so it may not prevent every craving.
- Helps gradually reduce cigarette consumption before quitting completely.
- Do not exceed 24 gums per day; typically, 8-12 are enough.
- Chew slowly for better absorption and avoid combining with food, coffee, or water.
Nicotine Sprays
Sprays provide instant nicotine relief within 60 seconds, suppressing cravings.
- Each spray delivers 1 mg of nicotine; typically, 1-2 sprays every 30-60 minutes.
- Not recommended for more than 4 sprays per hour, with a maximum of 64 sprays in 16 hours.
Tablets
There are different types of smoking cessation tablets available, so medical consultation is advised.
- One popular medication contains cytisine, which mimics nicotine's effects. Treatment begins with six tablets a day, decreasing until smoking cessation.
- Some tablets regulate serotonin levels, preventing nicotine withdrawal symptoms while improving mood, reducing anxiety, and aiding sleep.
- Dietary Supplements
These include plant-based capsules, herbal syrups, flower essences, root extracts, and Schuessler salts.
Made from natural ingredients, they have no side effects but should be used according to recommended dosages.
Herbal Teas
Herbal infusions can reduce stress and act as an alternative remedy for smoking cessation.
- Popular options include St. John’s wort, lobelia, valerian, Chinese magnolia, oats, and verbena.
- Some are available as capsules, but their strong effects require careful dosing.
Is It Worth It?
The Ministry of Health states: "Quitting smoking is not easy, but when you see dramatic improvements in your health and life, you'll find even more reasons to stay smoke-free."
Immediate Health Benefits
- 20 minutes after your last cigarette, heart rate normalizes.
- 12 hours later, carbon monoxide levels in the blood return to normal.
- 2 weeks later, lung function starts improving.
- 3 months later, the risk of heart attack decreases.
- 9 months later, shortness of breath and persistent cough subside.
- 1 year later, the risk of coronary heart disease is cut in half.
- 5 years later, stroke risk matches that of a non-smoker.
- 10 years later, the risk of lung cancer is half that of a smoker.
- 15 years later, your heart disease risk is the same as someone who has never smoked.
- Now is the best time to take the first step toward a healthier, smoke-free life!
