Health: Why quitting smoking is so hard, and what you can do to make it easier

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Smoking is one of the leading causes of death and disease worldwide. A study on global smoking prevalence among adults shows that this dangerous habit is more prevalent among men (32.6%) than women (6.5%). This means men are more likely to develop health problems linked to smoking, like heart disease and lung cancer.

Concern about these increased health risks can be an important factor in motivating smokers to quit. Unfortunately, the CDC reports that of the 30-50% of smokers in the US who make at least one quit attempt every year, only 7.5% of them manage to succeed.

However, smokers should not be discouraged from quitting because of low success rates. There are a few reasons why smoking cessation is difficult, and identifying them is the first step towards discussing strategies that can reduce smoking prevalence among men in particular and help them quit for good.

Barriers to smoking cessation

Among the primary reasons why quitting smoking is difficult is the addictive quality of cigarettes and other tobacco products. Aside from containing a mix of cancer-causing chemicals, tobacco activates men’s reward systems more than women’s, as shown in results from neuroimaging studies. Therefore, men are more likely to associate smoking with dopamine release and become dependent on its stimulating effects.

The withdrawal symptoms that come with quitting smoking, especially when using the cold turkey approach, also serve as barriers to successful cessation. These withdrawal symptoms are experienced by both men and women and may be physical and psychological, such as headaches, nausea, and mood swings. The increased urge to smoke in order to alleviate symptoms is what contributes to slip-ups and relapse.

Research on gender differences in smoking cessation found that the barriers to successfully quitting differ between men and women. Whereas women struggle to quit because emotional and/or stressful events trigger them to start smoking again, men are hindered by social and environmental factors.

For one, the large availability of cigarettes can cause men to buy and smoke again even after quitting. Smoking was also associated with social activities and drinking alcohol, which makes it difficult for men to resist the urge when they find themselves in these situations.

Strategies that help with smoking cessation

Nicotine replacement therapy

The finding that men smoke more frequently to reinforce its effect as a stimulant is consistent with the observation that men have a higher nicotine dependency. In this light, male smokers can turn to nicotine replacement therapy (NRT) as a way to get nicotine delivery comparable to cigarettes but without the danger of addiction and harm to their health.

Looking for nicotine pouches online can prove to be effective for smokers seeking a smokeless, tobacco-free alternative. The nicotine delivery provided by pouches is direct and fast-acting, as it only has to be tucked between the upper lip and gums to instantly relieve withdrawal symptoms. Nicotine pouches are also discreet; they do not emit any smoke, odour, or residue, hence allowing the user to satisfy nicotine cravings even in places where cigarettes and tobacco products are traditionally banned.

Goal-setting

Since smoking cessation is a healthy lifestyle change just like weight loss, the same strategies for staying consistent with weight goals can be applied to your cessation journey.

When it comes to goal-setting, avoid being too vague by following the SMART (specific, measurable, achievable, relevant, and time-bound) principle. For example, specify how many cigarettes you want to quit per day/week/month. You can also reinforce your emotional connection to this goal by drawing inspiration from your family and friends.

Support groups

We know social activities influence men’s smoking urges; you can also counteract this by applying a social context to your smoking cessation strategy. Nowadays, there are gender-specific support groups, both in-person and online, that can motivate you to quit smoking and make progress in improving your health.

The benefits of quitting smoking on your health and quality of life will always outweigh the challenges. Even if you slip up from time to time, revisiting your reasons for smoking cessation will help keep you on track.

Main Photo Credit: via Pexels

Guest Writer

In the quest to bring you more insights Sorted includes interesting articles from specially selected Guest Writers. Each piece is carefully chosen and edited by our own Editorial Team to inform, inspire and entertain our readers.
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