Give up smoking

Tips and home remedies for smoking cessation

Whether you're 30 or 65: quitting smoking is always a good idea, no matter what your age. Because cigarettes have innumerable negative effects on body and psyche and are e.g. a central risk factor for cardiovascular diseases such as heart attack, stroke, smoker's cough or a smoker's leg. In order to be able to lead a smoke-free life in the long term, above all, a firm will and consequence is needed.

Many smokers find it difficult to give up the former "beloved vice" and deal with unpleasant withdrawal symptoms. However, there are many techniques, tips and home remedies that can be used effectively to help stop smoking and the first time thereafter.

contents

• Tips and home remedies for smoking cessation
• Benefits of smoking cessation
• NRT products
• Give up eating when smoking
• Relaxation exercises and distraction against the desire for a cigarette
• Quit smoking with hypnosis and acupuncture
• Help with smoking cessation through aromatherapy
• Smoking cessation with Schüssler salts
• Bach flower

Benefits of smoking cessation

Smoking is a massive health hazard because it damages virtually every human organ. This not only increases the risk of cancer, respiratory and cardiovascular diseases such as coronary heart disease or stroke, but e.g. also for arteriosclerosis, impotence or osteoporosis. In addition, there are a number of other unpleasant consequences such. a limited sense of smell and taste, dental problems, increased wrinkling and premature aging of the skin.

Giving up smoking, above all, works well if the person concerned is behind it with the full force of his will. Image: Knut Wiarda - fotolia

Anyone who wants to give up smoking thus creates ideal conditions for a healthier life. And very quickly, because just a few hours after the last cigarette, the body begins to regenerate, which often after a few weeks typical symptoms such as smoker's cough, blocked sinuses and shortness of breath go back. For example, after around five years as a non-smoker, the risk of developing oral cancer declines by half, and after around ten years this also affects the risk of lung cancer.

The risk of having a stroke also decreases significantly about five years after quitting smoking, and even people with cardiovascular disease can significantly reduce their risk of heart attack and stroke if they refrain from cigarettes.

Also on the psyche, smoking cessation has a positive effect. Because the new life without cigarettes is described by many former smokers as more independent and free, because the stress is eliminated, in certain intervals necessarily "have to smoke". A quick cigarette in the cold after eating in the restaurant or in a stuffy smoking area is a thing of the past. A smoke-free long-haul flight or the birthday party with non-smokers no longer for restlessness and nervousness.

It also has a positive effect on the appearance when cigarettes are dispensed with. Because smoking provides for more wrinkles and faster skin aging, as the egg white collagen responsible for skin elasticity builds up faster and slower. On the other hand, anyone who stops smoking usually gets a fresher and smoother complexion, looks altogether "rosier" and therefore healthier. The hair and nails benefit by these become stronger again and look less dull, as well as often disappear unsightly yellow-brownish discoloration on the fingers and on the nails. The same applies to discolored teeth, which can also look more radiant and healthy after professional cleaning.

NRT products

In order to successfully quit smoking, motivation, a strong will and consistent behavior are needed first of all. But some smokers are the "farewell" of the cigarette particularly difficult, so just a stop smoking from today to tomorrow seems almost unthinkable and possible. In these cases, so-called "nicotine replacement supplements" can provide help in weaning by delivering low levels of nicotine, thereby relieving withdrawal symptoms and craving for a cigarette. This makes it easier for many fresh non-smokers to switch to the "new" life and can be handled better. Although the delivery of nicotine from the cigarette is replaced, it is much safer because the agent contains neither tar nor carbon monoxide or other toxic or carcinogenic substances (such as aniline, arsenic or hydrocyanic acid).

The preparations are e.g. in the form of chewing gum or patches available for free sale in the pharmacy, however, the costs must be borne by yourself. In addition, the doctor may also prescription tablets such as tablets with more tobacco dependence and relatively high daily consumption. The so-called "anti-smoking pill" Zyban prescribe for the relief of withdrawal symptoms and strong desire. However, these may cause serious side effects, so they may only be taken under medical supervision.

In general, it should be noted that nicotine replacement products do not "take over" the exit from addiction, but can only provide a supportive framework. Instead, every smoker wishing to quit has to change old patterns of behavior of his own accord and learn to cope with certain situations in which people used to smoke, of course.

Give up eating when smoking

Smoking stimulates the metabolism, which results in higher energy consumption and consumes about 200 to 250 calories more than in the case of non-smoking. Smoke cessation normalizes the body's metabolism and burns fewer calories than cigarettes. The acceleration of the metabolism by the nicotine goes back already in the first 24 hours after the last cigarette, whereby the smoking cessation often quite quickly increase the body weight.

The metabolism runs during the withdrawal only "on the back burner", in addition, the taste and smell nerves regenerate, making many foods suddenly taste much better than before. Another "danger" after smoking exit old habits dar. Because many former smokers engage in the first time after weaning in certain situations such. in case of stress or in the evening in front of a television, instead of cigarettes, small snacks, chocolate, wine gum and Co. In this way unnoticed, a large number of additional calories are recorded, which become noticeable on the scale after some time. The "calorie trap" is supported by the fact that nicotine acts appetite-suppressing, which leads to an increase in appetite and hunger. As a result, some people temporarily take, which is often only a few kilos. In more rare cases, ex-smokers also report an increase of up to 10 kg, but overall, the weight usually recovers over time.

In order not to overly increase, it is therefore important to get the metabolism through proper nutrition and a lot of physical activity in motion and generally do not absorb more calories than consumed throughout the day. Recommended are plenty of fresh vegetables and fruits, salads and whole grains, it is also advisable to eat at least once a week fish and cook with vegetable oil to provide the body with valuable unsaturated fatty acids. In order to support the detoxification of the body and to avoid a constant feeling of hunger, it is also important to drink enough (at least 3 liters) throughout the day, especially water, tea or fruit juice spritzers.

Relaxation exercises and distraction against the desire for a cigarette

For most former smokers there is always a more or less strong desire for a cigarette. Especially in situations in which it has always been automatically used to the Glimmstengel, it is often difficult to remain consistent. This can e.g. waiting for the bus or a long phone call with the girlfriend, as well as e.g. after a meal, during stress or in company with friends over a beer, they are eager for a cigarette. However, these "attacks" are by no means signs of a weak will; instead they are perfectly normal in the weaning phase and gradually fade away over time.

Relaxation exercises help to distract from the addiction. Image: Robert Kneschke - fotolia

In order not to relapse in the acute case, it helps many ex-smokers to consciously focus on their breathing and breathe in and out a few times. In this way, the thoughts on the cigarette can be "redirected", which works well, especially when it is trusted that the desire for smoking is thereby gradually less and eventually disappears completely. In addition, certain "danger situations", such as The lunch break with smoking colleagues in the first time be avoided, so as not to get tempted.

The same applies to moments in which suddenly stress and thus the desire for a cigarette arises (as in the job or by a dispute at home). Here it is advisable to temporarily leave the situation or the place of the event and, for example, take a moment out in the fresh air. In general, it also helps many "fresh" non-smokers to distract themselves in difficult moments with activities that are fun and quickly provide for other thoughts.

If the craving for a cigarette is strong and causes massive inner restlessness, stress relief techniques can also be of great help. Using methods such as autogenic training, progressive muscle relaxation, yoga, or meditation, former smokers can learn to relax in the weaning phase, which can significantly reduce the craving for a cigarette and nervousness.

Quit smoking with hypnosis and acupuncture

Hypnosis can also be effectively used to quit smoking. Here, however, it must be assumed that this is done by one's own will and not by the pressure of friends, family or the like. is motivated, because a successful smoking cessation can only succeed on its own initiative. In hypnotherapy, the smoker is put into a state of trance in order to analyze and "reprogram" the deep-seated psychological motives for smoking. Is someone smoking, for example? Especially in case of stress, tension or frustration, it is necessary to learn alternative, healthier patterns of behavior for these situations. To this end, the hypnotist formulates verbal messages and suggestions, which act directly on the unconscious and should lead to the desire for the next cigarette in the trance state is overcome.

Besides that, many people rely on acupuncture if they want to quit smoking. Here, three needles are usually stung in the so-called "addiction points" in the ear, which suppresses the need to smoke and to reduce unpleasant withdrawal symptoms such as irritability or aggressiveness. Often one session is enough to overcome the desire for a cigarette, while others may require several visits to a doctor for acupuncture or naturopaths until the method proves successful.

Help with smoking cessation through aromatherapy

The healing power of essential oils can provide effective support. In many cases, bergamot has been proven to have a balancing effect on mood swings, soothing and relaxing. The essential oil of bergamot may e.g. good in the form of a compress, used as a bath additive (3 to 5 drops per 50 ml neutral soap) or in a fragrance lamp (5 to 10 drops with sufficient water).

Often an aroma massage is perceived as particularly beneficial, as the combination of fragrance and touch acts as a "balm" for the stressed psyche during smoking cessation. For these, mix 10 ml of neutral oil (for example almond oil) with three drops of bergamot oil, which is best heated slightly before use.

Lavender also has a relaxing and soothing effect, as well as chamomile and sandalwood. In case of depression and depressive moods during smoking cessation, e.g. Geranium and melissa have a mood-enhancing effect; lemon, orange or grapefruit oil often help. To aid detoxification and detoxification, fennel and juniper oil are well suited, e.g. for baths, as inhalation or in the aroma lamp can be used.

Smoking cessation with Schüssler salts

Schüssler salts can be an effective aid in smoking cessation. In question, for example, Kalium sulfuricum or potassium sulfate (salt no. 6), which is considered as an oxygen carrier and promotes cell renewal. Accordingly, it is used to activate the metabolism and naturally assist the body in detoxification. In addition, salt no. 10, sodium sulfuricum (sodium sulfate), is a natural aid in detoxification because it helps to remove waste and old cells in the body.

Schüssler salts can help with smoking cessation. Image: Gerhard Seybert - fotolia

For the alleviation of mental stress and calming of the nerves during weaning, for example, salts no. 26 (selenium), no. 21 (Zincum chloratum) and no. 5 (potassium phosphoricum) come into question. If the withdrawal symptoms are acute and there is a strong feeling of being "under power", the salt No. 7 (Magnesium Phosphoricum) can also be a good help. Here, especially the intake in the form of the so-called "hot sieves" has been proven, for which 10 tablets of salt No. 7 dissolved in 200 ml of boiled, hot water and then swallowed in sips.

Bach flower

Bach flower remedies can be a beneficial aid in weaning, as they can both alleviate acute negative moods and positively influence one's own personality development over the long term. Bach flower therapy is an alternative medical form of therapy using 38 different plant extracts, each of which is assigned to a particular state of mind. The English physician Edward Bach (1886-1936) developed this concept in the 1930s, based on the assumption that physical complaints are based on a mental balance disorder and can therefore only be cured by a harmonization on the mental and emotional level.

When fears and inner restlessness in the course of smoking cessation in the Bach flower therapy often Aspen (aspen poplar) is used, as well as cherry plum (cherry plum) can relieve the fear of letting go and help with uncontrolled temperament outbreaks. Who is nervous and easily irritable, quickly overreacted and "goes to the ceiling" can be offset by the Bach flower Impatiens (Geüsiges bog herb), Gentian (bitter gentian) also helps with skepticism, doubts and pessimistic mood. Likewise, Walnut (walnut) can provide effective support in restarting a life as a non-smoker. The Bud of the Horse Chestnut (Chestnut Bud), however, may be the flower of choice if a smoke stop has been tried several times already. (No)