Stoptober is back for its 13th year, and it seems the UK is eager to stub out the habit, with Google searches for the campaign skyrocketing by 3,200% in the past month.
In light of this, a doctor has weighed in with his expertise on the typical withdrawal symptoms, strategies for handling cigarette cravings, and some unexpected perks of giving up smoking. And in a surprising twist, Dr Ashwin Sharma from MedExpresspointed out certain foods might aid smokers in their quest to quit.
While they don’t completely eliminate nicotine urges, these foods can help manage them and ease the quitting process, he suggests. “Dairy products like milk and yoghurt are known to make cigarettes taste less appealing, so consuming them when cravings hit could reduce the urge to smoke,” Dr Sharma discloses.
“Vegetables such as carrots and celery also fall into this category – these foods not only distract you by keeping your hands and mouth busy, but they also provide fibre and other nutrients, supporting your overall health.”
Furthermore, Dr Sharma advises: “Chewing gum or sucking on mints can help with cravings by keeping your mouth occupied, much like nicotine gum. Additionally, ginseng tea has shown potential in reducing the effects of nicotine, which may lower the appeal of smoking.”
Dr Sharma has also highlighted the potential side effects of quitting smoking, but also offers strategies to combat these issues. “During Stoptober, many people experience withdrawal symptoms such as irritability, anxiety, increased appetite, and difficulty sleeping,” he explains.
“This is because nicotine is a stimulant that speeds up metabolism, and its absence slows it down, which often leads to weight gain. To manage these effects, using nicotine replacement therapies (NRT) like patches or gum can help ease cravings while your body adjusts. Regular exercise, like walking or light strength training, not only burns calories but also releases endorphins, improving mood and reducing the urge to smoke.”
The doctor also advises on snacking smartly and practicing mindfulness to keep cravings at bay. “Practising mindfulness, deep breathing exercises, and maintaining good sleep habits can also help reduce stress and keep cravings in check,” he adds.
The NHS champions the Stoptober campaign, which has motivated 2.5 million people since its inception by Public Health England and the Department of Health and Social Care in 2012.
“Even if it’s your first time or you’ve tried before, Stoptober gives you the perfect opportunity to quit smoking,” the NHS says. It adds: “Stay smoke-free for 28 days, and you’re 5 times more likely to quit for good.”
For further guidance on how to kick the smoking habit, head over to the Stoptober website.