Despite the many health risks associated with cigarettes, smoking cessation can still be challenging for people. The good news is that more and more smokers have attempted to quit smoking over the years. The smoking cessation rate in the US has seen a steady increase since the 1990s, and researchers predict if the growth continues, we may be able to achieve the Healthy People goal of only 5% adult smoking prevalence by 2030.
This steady and sustained growth in cessation rate — and its acceleration in recent years — may be attributed to evidence-based tobacco control measures over the past years.
These include taxation, smoke-free air laws, and the availability of cessation treatment to support smokers. Additionally, it’s also possible that as more smokers quit, the social network of other smokers is reduced, lessening the likelihood of sustaining a smoking habit.
Smokers need to get a well-rounded smoking cessation strategy to keep the smoking prevalence down. In this post, we’ll look at two of the best science-backed smoking cessation methods and how you can enhance them naturally:
Behavioral therapy
One of the most effective methods for smoking cessation is behavioral therapy, which takes the form of counseling. According to an American Family Physician article on tobacco interventions, there is substantial evidence for the benefits of behavioral interventions for tobacco smoking cessation in adult smokers.
Behavioral counseling interventions include physician advice, nurse advice, counseling with a cessation specialist, group behavioral interventions, hypnosis, telephone counseling, and even mobile phone-based interventions.
With the wide range of options in terms of behavioral therapy, there is an approach for everyone. One-on-one counseling may suit some people, whilst others may find benefits in a course of hypnosis, or cognitive behavioral therapy, known as CBT. Experts also recommend combining behavioral counseling interventions with pharmacotherapy for more optimal results.
Nicotine replacement therapy (NRT)
Another effective smoking cessation method aside from counseling comes in the form of NRT products. NRTs, like nicotine pouches, help reduce unpleasant smoking withdrawal symptoms such as bad moods and cravings by providing users with a low nicotine level without the tar.
These nicotine pouches are smokeless, spitless, and contain food-grade ingredients, and they’re flexible in terms of user preferences. A good example is the spearmint flavored ZYN nicotine pouches available on Prilla. This particular flavor comes from one of the foremost pouch brands and appeals to former menthol cigarette smokers – it also doesn’t contain any tobacco materials.
With a range of strengths in the same flavor, a heavy smoker can start with a larger dosage and reduce the levels over time, but still enjoy the menthol sensation as a light smoker using a lower dosage. Other flavors include citrus and coffee, enabling a fully bespoke cessation plan that you can tailor to your needs.
Non-prescription NRTs like the ZYN pouches are a great alternative for smokers trying to wean off the habit but by no means the only one. Nicorette’s over-the-counter products, such as nicotine gums and lozenges, have contributed to 30.7% of total over-the-counter NRT sales, pointing to their popularity among smokers trying to quit. Like the pouches, nicotine gums and lozenges boast mint as its most common flavor, meeting the needs of former menthol cigarette smokers.
Natural ways to enhance smoking cessation
Finally, many smokers also rely on natural remedies to help sustain their smoking cessation journey. Some of these methods may be effective, and others work best when combined with science-backed cessation methods like counseling and NRT. For example, some smokers find acupuncture to be effective in helping them quit smoking by stimulating acupuncture points to manage cigarette cravings.
Aromatherapy is also one such natural remedy that can help smoking cessation. In our post titled “9 Lavender Essential Oil Benefits You Must Know”, we describe the effectiveness of lavender essential oils in improving your mood and decreasing anxiety and stress.
These are common triggers for cigarette cravings, and eliminating them using lavender oils can be a pleasing and relaxing experience. Not to mention replacing unpleasant odors from cigarette smoke with lavender from a diffuser or essential oil-scented candle can help steer you away from the habit.
Other natural remedies may sound trivial. For example, fresh lime juice can an affordable and accessible alternative to nicotine gum. Researchers have found that smoking abstinence in participants who used lime juice was higher than those who used gum. This may be due to lower levels of vitamin C in smokers, and lime juice being able to replenish the vitamin C in the body.