If you're a smoker, you know that quitting, although not easy, is one of the best steps you can take to ensure your health. The Mayo Clinic reports that the nicotine you inhale while smoking is highly addictive. It leaves you with bad breath, increases your risk of lung cancer and may contribute to premature aging and wrinkles. While medications are available to help you kick the habit, if you're determined to quit, some natural remedies might also be beneficial.
Diet Remedies
Avoid food or drink triggers that increase your cravings to smoke. While these may vary for different individuals, they may include drinking coffee, tea, carbonated sodas or alcohol.
Instead, consume plenty of fresh fruit, recommends the health services department at the University of Wisconsin. In fact, they suggest eating only fruits and fruit juices for the first 24 hours after you quit smoking, especially bananas, melons, grapes and strawberries.
Drink plenty of water, suggests the Gale Encyclopedia of Alternative Medicine, in addition to eating low-calorie foods to prevent weight gain. Drinking nonfat milk may also reduce a craving to smoke. Gale reports that the strongest nicotine cravings will subside in approximately eight weeks.
Herbal Remedies
Quitting smoking depends upon your ability to control your nicotine cravings. After months or years of frequent nicotine "fixes," some herbs may help you take the edge off your cravings, giving you more motivation to stay smoke-free.
Gale suggests using herbs to relax and even reduce nicotine cravings. Lobelia contains lobeline, a substance that may reduce nicotine cravings and instill calm. A standard dosage is 10 drops of lobelia tincture, spread out over the course of the day. Add to juice or water.
Herbs that may help the new ex-smoker relax include kava and wild oats. Licorice root tea may reduce cravings for the taste of cigarettes. Consult a qualified herbalist or a doctor of naturopathy for beneficial dosages of these herbs.
Behavioral Modification
Training your mind away from smoking may help during the first few days and weeks after quitting. In addition to being physically addicting, smoking is habit-forming and may be a part of an individual's social routines. Right after quitting, avoid social events in which you formerly smoked. These might include neighborhood barbecues or getting together with friends over a beer.
The Mayo Clinic recommends convincing yourself to wait "10 more minutes" before giving in to temptation and then distracting yourself with exercise, such as a brisk walk or doing some quick calisthenics. Alternately, you may distract yourself from your craving by doing some housework or by taking part in an activity that keeps your hands busy, such as knitting.
Relaxation plays a role in kicking the smoking habit, since strong cravings may cause anxiety. Try meditation, deep breathing techniques or visualization techniques to help you calm down. Find a relaxation method that works for you before quitting, and you'll be prepared to use it efficiently when you're no longer a smoker.
References
- Mayo clinic: Quitting smoking
- Mayo Clinic: 10 Ways to Ride Out Tobacco Cravings
- "Gale Encyclopedia of Alternative Medicine, Volume 4"; Jacqueline L. Longe; 2005
