A smoker is exposed to 40 different carcinogens every day. Choosing to quit smoking means protecting your own health, but also the health of those around you. While quitting smoking isn’t always easy, there are solutions to give you the best chance of success.
Tobacco: what are the health risks?
Smoking is the leading cause of preventable death: on average, one in two smokers dies from tobacco-related causes , and one in three cancers is caused by cigarettes. These cancers can include lung cancer, but also cancers of the throat, mouth, lips, pancreas, kidneys, bladder, uterus, or esophagus (in association with excessive alcohol consumption).
Smoking is also one of the main risk factors for myocardial infarction (heart attack ). Tobacco use can also contribute to the development of other cardiovascular diseases, such as strokes, peripheral artery disease, aneurysms, and high blood pressure .
Other conditions are closely linked to active smoking: chronic obstructive pulmonary disease (COPD), gastritis, duodenal ulcers, high cholesterol, and others. Furthermore, tobacco affects sexual abilities and fertility , skin beauty, dental health, and can even lead to deficiencies in vitamins B and C.
What is smoking cessation?
Tobacco kills approximately 73,000 people in France each year. One in two regular smokers dies prematurely as a result of their smoking. Therefore, considering the health risks to the smoker and those around them, the addiction, and the cost of smoking, quitting can only be beneficial.
Smoking cessation refers to the process of stopping tobacco use . It can be done abruptly or gradually, using different methods depending on the preferences and lifestyle of the person wishing to quit.
The benefits of weaning
Among the many benefits that quitting smoking brings to your body, we are thinking in particular of:
- A reduction in the risk of serious illnesses;
- A renewed burst of energy;
- An increase in life expectancy;
- A feeling of liberation and well-being.
The difficulty of quitting smoking varies depending on motivation and, above all, the level of addiction. Quitting smoking spontaneously is entirely possible. However, it is recommended to seek support, particularly in cases of strong addiction or associated comorbidities. Quitting significantly reduces the harmful effects of tobacco on health.
Here are some examples of the positive outcomes that follow successful smoking cessation :
- olfactory and gustatory senses fully restored;
- A brighter complexion ;
- Preserved teeth ;
- A clearer voice;
- Saving money.
But be aware that quitting smoking also has some side effects that you should be prepared for so you don’t get discouraged during the process. These effects include:
- Weight gain and a constant feeling of hunger;
- Tendencies towards depression , anxiety;
- Irritability, sometimes aggressiveness;
- Drowsiness;
- A cough.
Getting motivated, preparing, being supported
The first step is to assess your level of dependence . Depending on this, appropriate therapeutic support may be necessary to increase your chances of success. Keep in mind that the effects of withdrawal are temporary and mild, and are quickly offset and surpassed by the beneficial effects of quitting smoking.
At the same time, be aware that the desire to smoke will always remain subconsciously within you . Having the support of loved ones can be a significant boost to motivation and success.
Some recommendations before starting to quit smoking
Here are a few easy things you can do to help you get ready.
Change your habits to avoid situations that trigger the urge to smoke . Indeed, the act of smoking is very often associated with daily routines: smoking a cigarette in the car on the way to work, while drinking coffee during your break, or after a meal as a digestive pause. All these little habits can be easily countered by slightly modifying your routine. Listen to a podcast in your car in the morning, take your break somewhere different, or go for a short walk after lunch.
Try to identify the reasons for failure in previous attempts . By identifying the reasons why your previous attempt to quit smoking failed, it’s easier to overcome what went wrong. You can then implement concrete solutions to achieve your goal this time.
Is it essential to get help to quit smoking?
Answering this question is very subjective. It all depends on your level of smoking, your history (have you already tried to quit smoking unsuccessfully?), your personality, and the side effects you experience during withdrawal.
For some people, quitting is easy to manage, while for others, it’s a real struggle. It’s therefore important to know yourself well and listen to your body . If you feel the need for outside help, don’t hesitate to consult a tobacco cessation specialist, even just to assess your situation.
In addition to professional support, here are a few tips to help you quit more successfully. Choose the right time to quit. Trying to quit smoking during a stressful period is not a good idea. Instead, try quitting during a vacation. The combination of low stress and a change of scenery can help.
Develop strategies to resist the urge to smoke when you feel the strongest craving:
- Keeping hands and mind occupied;
- Make a budget assessment (smoking 10 cigarettes a day is equivalent to a one-week stay in Guadeloupe annually…);
- Make a list of your motivations and consult it regularly.
- To unwind, to relax…
There is no one-size-fits-all solution for quitting smoking. It’s about finding the method(s) best suited and personalized to your addiction and habits.
Medical care
Support from a healthcare professional increases the chances of success , especially in cases of severe addiction. Tobacco cessation consultations are available for this purpose. Several devices and medications are specifically designed to help you quit smoking gradually.
Among the best-known are nicotine replacement therapies ( NRTs ): patches, chewing gum, lozenges, inhalers, sprays, tablets, etc. The principle is to maintain a certain level of nicotine in the body (with a gradual decrease) to reduce cravings . Treatment can last from 6 weeks to 6 months, depending on the individual. The dosage depends on the level of addiction. Health insurance covers NRTs with a prescription (no direct billing). Prescriptions can be issued by doctors, midwives, occupational health physicians, dentists, nurses, and physiotherapists. Some supplemental health insurance plans may also cover them.
Drug treatment for smoking cessation
Two medications are authorized in France for smoking cessation (bupropion and varenicline). They act directly on cravings and withdrawal symptoms . They are associated with significant contraindications and side effects. They should not be used by individuals under 18 years of age or by pregnant or breastfeeding women. They require a medical prescription and close monitoring. Furthermore, these medications are prescribed in cases of heavy smoking or when first-line treatments have failed.
Cognitive behavioral therapies
These are psychotherapies that help modify behavior or thought patterns . Whether used alone or in conjunction with medication, they enhance its effectiveness. These therapies can be accessed through telephone support via an online support group. Widely used in some countries, support groups can provide significant assistance, particularly in combating dips in motivation or morale and thus preventing relapse.
Is the electronic cigarette a solution for quitting smoking?
Unlike traditional cigarettes, electronic cigarettes or e-cigarettes do not work by combustion. Therefore, you avoid inhaling some of the toxic substances found in tobacco cigarettes.
E-cigarettes could thus be a helpful tool for quitting smoking completely . However, it is advisable not to smoke and vape at the same time, as traditional cigarettes still pose health risks.
Other alternative aids to quit smoking
You might also be interested in certain homeopathic products and medications , hypnotherapy, auriculotherapy, acupuncture, mesotherapy, or relaxation techniques. Plant-based products and treatments can also be a good option to support you in your efforts.
While the effectiveness of these techniques has not been medically proven, they can be a valuable aid for many smokers . Furthermore, they can help you adapt more easily to a smoke-free life. For more information on these different methods, consult your doctor or pharmacist. They will be able to direct you to the specialists best suited to your needs.
