Quit smoking smoothly

There are many reasons that make a person want to quit smoking: consequences on health and that of the entourage, cost, malaise created by dependence, serious illness, surgery or even pregnancy. Whatever the reason, stopping smoking is a good news for health and well-being. But this "resolution" often proved to be easier to state than to put into practice and to respect over the long term. Even if relapses are extremely common, it is better to try a few times than to do nothing at all!

We know today that stopping smoking relies on 2 pillars.
The 1st pillar is the physical dependence on cigarettes. Nicotine is a substance naturally present in tobacco. This substance acts like a drug by creating a psychological addiction: nicotine acts on brain receptors, stimulating, for example, the production of dopamine. This dependence can then become physical: when the body does not receive sufficient quantities of nicotine, this can be translated by physical manifestations (irritability, shivering, sleep disturbances, etc.). We now know that nicotine is not the only substance responsible for this dependence. Many other molecules present in tobacco mixtures act jointly and create new addictions (for example by acting not anymore on the dopamine but on the serotonin receptors).
The 2nd pillar is willpower. .In fact, without any real will to stop smoking, any attempt is pointless. Some reasons to stop smoking, like pregnancy for example are sufficiently motivating not to fail and not let the will weakens. Most behavioural methods to quit smoking are based on the awareness of addiction and, therefore, the development of a psychological strategy not to give up and to show willpower.

How to quit smoking?
Each situation and each person are different: personality, environment, personal background, duration of smoking, etc. Therefore, numerous "methods" exist to provoke or soften smoking cessation.

• Nicotinic substitutes: gums, patches, inhalators and atomizers. They help to reduce the nicotine levels by stopping the smoking gesture. The person goes through a period of transition during which he gets rid of the smoking gesture and ritual while continuing to absorb decreasing doses of nicotine. The only drawback of this method is that one cannot stop taking these substitutes.
• Drugs: some drug molecules (bupropion, varenicline) could help stopping smoking by acting on receptors in the brain that have become addicted to nicotine. However, many significant side effects were noted (insomnia, depression, behavioural disorders) and this alternative, which is expensive and not suitable for everyone, is far from being harmless.
• Alternative treatments: : such as hypnosis or acupuncture.
• Coaching: some physicians or coaches perform coaching to motivate and monitor the process of their clients in the effort to stop smoking in the medium term. The opinion of an external and objective person being much more motivating than the one of family and friends.

How to live better stopping smoking?
Stopping smoking is often associated with stress, anxiety attacks, weight gain and lack of self-confidence. These discomforts can be managed and should not be regarded as obstacles to stop smoking.

Stress, irritability, sleep disorders
The withdrawal period has implications on the emotional balance. You must anticipate this malaise by adjusting your lifestyle:

• Plan, and stick to it, the practice of (additional) physical activity, which allows to "decompress", to empty the mind and release tensions. The practice of a sport also facilitates falling asleep while limiting weight gain resulting from stopping smoking.
• Increase your intake of magnesium, a famous anti-stress agent (eat almonds, drink water rich in magnesium, take a supplement rich in magnesium such as D-Stress, and omega-3 fatty acids, for their long term action on emotional balance. Omega-3 can be found in oily fish (sardines, anchovies, wild salmon), shellfish and crustaceans, in some vegetable oils (linseed, camelina, perilla, soybean, rapeseed oil, etc.), by eating eggs and meat of the “bleu-blanc-coeur” association and by using supplements of omega-3 (Mix-Alpha 3).
• Prevent problems from insomnia and mild depression: herbal medicine offers many solutions, such as Valerian, Passionflower, St John's wort, le Kudzu. Par ailleurs, la Valériane présente pour particularité de rendre désagréable le gout du tabac, élément supplémentaire pour en favoriser l’arrêt.

Weight gain
Stopping smoking is often associated with taking weight. Indeed, the body will naturally seek for an alternative to pleasure provided by cigarettes. This alternative may lie in taking larger portions of food or even in the occurrence of bulimia resulting from surges of anxiety. Many people return to smoking in order not to gain weight, but it is not a serious alternative! The will and the implementation of a strategy allow simultaneously not to gain weight and to quit smoking:

• Prevent weight gain with the help of natural appetite suppressants such as mint and / or peppermint (in HE or in infusion), Bladder Wrack (Fucus SIPF), fibers (square of pectin, apple), green tea, etc.
• Restart or intensify a sport (running, cycling, swimming, etc.) or a physical activity (daily walking
• Do not be tempted by the snacks during the withdrawal period by removing any temptation.