Support to quit smoking

October when big changes happen  

One day left until we enter October when many people are giving up one of life’s vices such as smoking or other addictions.  It’s not an easy challenge but with support definitely possible and therefore below I have put together some explanations on what to expect and some tips to help through any symptoms you may experience.

Smoking –  putting you in a yoyo state of emotions

You have a smoke and within seconds you are having a surge in your rewarding hormone dopamine; don’t you feel great? However, this isn’t as satisfied as you could feel if you didn’t smoke at all. Addiction and dependence on nicotine actually limits your dopamine levels so when you chase the next cigarette to perk your levels up.

Preparing for the first stages

Smoking is a stimulant and therefore when you cut it out initially you can feel the opposite effects that you did from smoking. Remember that symptoms tend to be temporary and can gradually improve within 3-10 days.

When you first quit you may find that you experience abstinence symptoms, below is a list of these which you should score from 0 (no symptoms) -5 (high level of symptoms).  Try filling this out on the first day and then again a week later after following the tips below. You may find that you need to alter your protocol after a week depending on your results. Filling out the form at least once a week can help you keep an eye on where you are at and how things are improving and how far you have come.

	0               no symptoms	1	2	3	4	5 high
Craving sweet foods
Craving salt
Craving cigarettes
Over eating
Suppressed appetite
Sense of emptiness
anxiety
shakes
restless
Brain fog
irritable
depression
insomnia
Drowsy
Lack of motivation
Irrational
Hypersensitive
Score

Tips:

·         Stoptober app can be added to your phone to help support you through, they also have a kit that you can order to help you along your way. In addition add the smokefree app which allows you to track the amount of days that you have quit for and also how much money you have saved.

·         Everyday put the money you would have spent on your addiction in a jar and buy yourself something with it on a weekly basis.

·         Cravings Take a supplement to aim at re-balancing your reward hormone dopamine by taking high levels of Niacin (preferably the non- blushing form, don’t want to be looking embarrassed!) In addition have plenty of protein and fat with each meal to curb cravings and to aim at preventing low moods.

·         Sleep, depression and anxiety Patrick Holford has Mood food which contains ingredients such as 5-HTP which support the synthesis of the sleeping hormone; melatonin and happy hormone; serotonin.  Also try meditation to calm your nerves and ease yourself into sleep.   

·         Loss of appetite zinc is supportive in encouraging appetite, sense of taste and smell.  Zinc levels also tend to be depleted through smoking so it can be a nice additional supplement to take to support healthy levels. By using this supplement you can test if you have a deficiency in zinc and then use it as a supplement also.

·         Fatigue, drowsiness and a complete imbalance of energy is a common symptom of quitting smoking as your central nervous system has been disrupted. Try having liquorice in the morning to perk your energy levels and take a B complex first thing in the morning and then early afternoon.