Lifestyle Giving up smoking
How to beat nicotine cravings
Just three in every 100 smokers stop smoking by going cold turkey, says the NHS. Here’s a quick guide to stop smoking treatments that battle nicotine cravings
Did you know almost all of the harm from smoking comes from inhaling tobacco smoke rather than nicotine? There are some risks of inhaling nicotine – but they’re relatively minor, says the Royal College of Physicians. Yet it’s nicotine that makes many people struggle with
quitting smoking. That’s because nicotine is regarded as an addictive drug. And combining it with tobacco smoke is thought to make it even more addictive, as it’s the quickest way of getting nicotine into the bloodstream. According to Action on Smoking and Health (ASH), the
addictive effect of nicotine is linked to its ability to trigger the release of a chemical in the brain called dopamine, which is associated with feelings of pleasure. But when you stop smoking or reduce the amount of cigarettes you smoke, you may experience one or more withdrawal symptoms, including:
• A strong urge to smoke (cravings) • Irritability • Anxiety • Difficulty concentrating • Restlessness • Sleep difficulties • Increased appetite
Effective therapy Because it’s the toxins and other substances in tobacco smoke that cause most of the harm from using tobacco, separating the nicotine from the tobacco is believed to be an effective way to help quitters to overcome their cravings. And the way you get nicotine without the tobacco is through the use of nicotine replacement therapy (NRT) products. NRT works by giving you some of the nicotine you would
get from smoking a cigarette – but without the harmful substances found in tobacco smoke. It doesn’t give you the same experience as smoking a cigarette, but it does help reduce cravings. And it’s been used to help millions of smokers to quit – so it could help you too.
Which NRT is right for you? A course of NRT treatment usually lasts for up to 12 weeks, but it can be used for longer if it helps you not to smoke. There are several types of NRT products available. You may even be advised to use more than one type of NRT product at the same time. And if one type of NRT doesn’t work for you, or if you have any problems with it, your pharmacist can give you advice. NRT is suitable for most adults, but if you have a heart or
circulatory condition, or are taking regular medicines, check with your GP beforehand. If you’re pregnant, talk to your GP or midwife before using NRT. Always read the leaflet to make sure you know how to use your NRT and know the maximum amount you can take each day. Here are the main types of NRT that you can buy over the counter at pharmacies:
Nicotine patches Good for… People who don’t like the taste of oral NRT products (gum, lozenges etc).
How do they work? Nicotine patches release a steady amount of nicotine into the bloodstream through the skin and can be worn 24 hours a day or just during the time you’re awake. The 24-hour patch may be more suitable for those who crave cigarettes first thing in the morning. Nicotine patches are available in different strengths, so
you can gradually reduce the amount of nicotine you get from them gradually, before stopping them altogether.
Nicotine gum Good for… People who need short bursts of nicotine to relieve cravings.
18 All About health
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