Nicotine is thought to be as addictive as heroin or cocaine. In order to quit, smokers must deal with both physical and psychological dependency. Nicotine clears the body in three or four days. Withdrawal symptoms such as mood swings, trouble concentrating, headache, fatigue, cough, runny nose and sleep disturbances begin within hours of last use, peak two to three days later and may linger up to several weeks. There are several ways to quit smoking; methods aligned with individual preferences offer the greatest chance of success.
NRT
Nicotine replacement therapy (NRT) refers to gum, lozenges, nasal spray, oral inhalation and skin patches that administer the addictive component of tobacco without other chemicals. Just as in smoking, when nicotine reaches the brain, it stimulates the release of dopamine, which creates pleasurable feelings and reduces cravings. The American Cancer Society (ACS) reminds smokers that NRT is not meant to be the only tool used to quit the habit. NRT works best when combined with other methods.
Medications
Bupropion (Zyban) and varenicline (Chantix) are prescription medicines that have effects similar to NRT on neurotransmitters. According to the Mayo Clinic, Chantix also blocks nicotine receptor cells so that smoking becomes less pleasurable and smoking behavior is not reinforced. Treatment is started approximately one week prior to smoking cessation. While 44 percent of Chantix users stopped smoking for a 12-week trial period, only 23 percent were still not smoking a year later. Both Zyban and Chantix may be linked to mood disorders or depression in patients who have a history of these problems.
Support Systems
Quitting addictions is easier with peer support. Based on the 12 steps of Alcoholics Anonymous, Nicotine Anonymous is a fellowship of men and women whose primary aim is to help those who wish to stop using tobacco in any form. The program welcomes those currently on NRT or medications.
Every state in the U.S. provides a free smoking cessation hotline. Access local phone counselors by calling 800-QUIT NOW (800-784-8669). Private counseling and classes sponsored by the American Cancer Society or other organizations can also provide support.
Nutritional Supplements
Michael Lesser, M.D., author of "The Brain Chemistry Plan," details a method using nutrients to minimize nicotine withdrawal symptoms. Lesser advocates eating a high-protein snack every hour for the first two or three days and tapering to fewer snacks over two to three weeks. A 1-oz. serving of cheese, turkey, nuts, yogurt or boiled eggs is a good choice.
Dr. Lesser's plan also includes L-glutamine, an amino acid the body uses to manufacture gamma-aminobutyric acid (GABA), a calming neurotransmitter, and vitamins C and B3 (niacin) in high doses to fight depression. Niacin produces an uncomfortable warm flush; work up slowly to higher doses.
Cold Turkey
The ACS, saying it works best when combined with a support system and a bit of planning, endorses quitting abruptly. Make a firm decision and choose a date. Avoid other smokers or ask for their support, and remove ashtrays from frequented areas. Keep busy and vary routines. Use oral substitutes such as gum, carrots, candy, cinnamon sticks, licorice root, coffee stirrers or straws.
References
- Mayo Clinic: Chantix, June 6, 2009
- "The Brain Chemistry Plan." Michael Lesser, M.D., 2002
- American Cancer Society: Guide to Quitting Smoking
