Saying No to Tobacco: Your Path to Freedom

 From Smoke to Strength: Saying No to Tobacco

According to the National Cancer Institute, two major types of chewing tobacco are loose leaves and snuff, powdered tobacco sold in many odours and flavours. Poor habits such as tobacco consumption are a potential death sentence, and the fact is that consumers of nicotine-laden products are rising by the day. Tobacco is the largest source of human exposure to carcinogenic nitrosamines unique to tobacco.

Addictive behaviour is associated with all tobacco products, including smokeless tobacco. It is because of its nicotine content, which is also responsible for many tobacco-related harmful effects. For example, smokeless tobacco has both short-term and long-term health effects. Short-term effects include bad breath, tooth staining, tooth decay, recessing gums, mouth sores, and long-term effects that can lead to life-threatening health issues like cancer. Smokeless tobacco contains 28 carcinogens or cancer-causing agents that increase the risk for lung, teeth, tongue, ear, gum, and oesophagal (throat) cancers.

Tobacco use correlates with cardiovascular, gastrointestinal, and genitourinary systems from heart disease, stroke, cirrhosis, and diseases. Given the tragic consequences of tobacco use, anyone who values life should kick the habit as soon as possible.

How to Say No to Tobacco and Reclaim Your Life

Even if the warning signals have not yet appeared, routine and dangerous dependence on cigarettes is a ticking time bomb. Recognizing harmful health and mustering the strength to quit are the first steps in repairing the damage will be beneficial.

It may appear intense or implausible, but once you overcome the psychological hurdles that prevent you from quitting, you will be proud of yourself for liberating your life from the dangers of tobacco.

Here are some practical tips to help quit chewing tobacco. 

1. Make a Plan 

The first step to help you avoid chewing tobacco is to dismantle your mind, set short and long-term goals, and devise a concrete plan to achieve them. Choose a visible date to quit, for example, that can take about a month or two. This action will give you time to plan for yourself and the cleaning process. You can talk with an addiction specialist for encouragement, join a help group, and spend time with long-term users. When you manage fewer and smaller amounts of cigarettes, you will get the motivation and the fortitude to quit.

2. Avoid the urge

Everyone has triggers that cause them to enjoy chewing tobacco by falling back on bad habits. This action will aid in your quest to learn your causes and remove them from your life. Triggers can be the appeal to chew tobacco, men, places, stuff, and circumstances. For example, after seeing people you enjoy chewing around, noticing nice sounds or smells that you associate with chewing or even getting stressed out, nervous, or anxious, you may feel the urge for a small amount of smokeless tobacco. Holding yourself busy with some activity will help you take the growing need to chew away from your mind. 

3. Keep Your Mouth Busy 

People who have long been used to chewing tobacco usually miss the comfort of chewing something in their mouths. They can look for ways to stay busy with your mouth. Some people find that finding anything else to chew helps to alleviate withdrawal symptoms, making stopping much simpler. You can also chew sugarless gum, suck on sugarless hard candies, and consume oranges, sunflower seeds, liquorice sticks, carrots, or celery sticks to keep your mouth busy. You can even handily hold some fresh or dried fruits. Carry a drink with you when you go out, and if you need smokeless tobacco, keep your lips occupied. 

4. Use Nicotine Replacement Therapy 

Nicotine replacement therapy (NRT) is an effective tool for coping with withdrawal symptoms when you swear off using smokeless tobacco. Nicotine replacement therapy is generally well-tolerated and has minimal adverse effects on those who want to stop smoking. Using 42 mg/day nicotine patch therapy is effective and should be considered initial medical therapy for consumers of tobacco who use over three cans per week. NRT is available in patch gum and lozenge forms.

5. Deep breathing practice.  

Deep breathing can help relieve nicotine withdrawal symptoms such as cravings, nausea, and restlessness. Deep breathing practice also enhances the low mood that people often experience when they quit. A method of mindfulness meditation called Integrative Body-Mind Training (IBMT) magnifies concentration and self-regulation by communicating with the central (brain) and autonomic (body) nervous systems. However, meditation makes it easier to eradicate toxins from the skin.

Just follow the instructions to practice regular deep breathing.

• Lie on the back. 
• Relax your muscles and put your hands on your stomach. 
• Inhale your nose deeply, stretch your stomach, and fill your lungs with water. Count as you inhale slowly to 5. 
• Hold your breath, and count to four.
• Exhale through your mouth gradually. Again, count to 6 as you exhale and release any muscle tension.
• Continue to inhale for 10 minutes and exhale deeply. 
• Whenever you have a desire for tobacco chewing, practice deep respiration.
• Since we can withal perform deep inhaling in a sitting position, this is a facile, cost-free solution to your appetencies that you can do virtually anywhere.

6. Do Some Meditation 

Meditation For Beginners - Forever Young - Medium

Deep breathing and relaxation can also assist with some of the psychological elements of nicotine withdrawal. Meditation helps protect from depressive moods and gives the body and mind a sense of calmness, which drops the stress level. Begin meditating initially for a few minutes and slowly increase the time to a minimum of 10 minutes a day.

7. Licorice 

We found liquorice to help keep certain people's nicotine cravings at bay. However, there have been reports of people consuming excessive liquorice, resulting in severe health effects.

It is best to exercise caution and restraint while using liquorice as a nicotine withdrawal treatment. Licorice is an expectorant and demulcent herb that can help you avoid chewing tobacco. Licorice's mildly sweet taste helps kill the desire to chew, improves oral health, and prevents bad breath. The plant is an adrenal tonic that can help regulate cortisol levels, alleviate exhaustion, and restore strength. You can satisfy your urge to chew tobacco by chewing a small stick of liquorice root. Two or three times a day, you can even drink liquorice root tea.

8. Drink Plenty of Water 

Smokeless tobacco contains a substantial amount of nicotine, and you can have your regular water consumption is vital to overcoming nicotine addiction. The body needs water to avoid dehydration and detoxification, so drink water regularly. You urinate more when you drink more liquid, speeding up the release of toxins from your body. However, we recommend a daily intake of 8 to 10 glasses of water.

9. Start Exercising Regularly 

Exercise Regularly - Stay Fit and Healthy

The struggle to quit smoking can be physically and psychologically draining. Hence you must keep your body and mind working continually to stay healthy. Cancelling the detrimental effects already caused by continued smoking requires a healthy lifestyle that allows some time to practice. Taking up safe workouts like jogging or cycling not only improves your health but also makes it simpler to quit smoking. Exercise can also speed up the self-repair process of your body. It can also distract you from your nicotine withdrawal symptoms. Whenever you have a heavy smoking urge, a 10-minute stroll into an open area can make a difference and keep you on the right track.