DIET AND FITNESS:
Top 10 Natural Ways to Stop
Smoking
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June 1, 2010
By Natalia Real,Contributing Columnist and Susan Callahan,
Health Editor
Most smokers in the United States today are trying to quit.
Accordingly, many seek to circumvent the traditional
chemical treatments and opt for natural remedies.
But before we look at the top 10 natural ways to quit
smoking, some statistics:
Today, an estimated 24.8 million men (23.1%) and 21.1
million women (18.3%) smoke in the United States – all of
whom suffer from a higher risk of heart attack and stroke,
according to the National Health Interview Survey (NHIS),
2008, National Center for Health Statistics. Remarkably, more
than 4 in 5 smokers are trying to quit, says the American
Heart Association. And the Center for Disease Control
informs that there are an alarming 440,000 annual smoking-
related deaths in the United States; the Endowment for
Human Development calls smoking the leading preventable
cause of death in the country.
It’s easy to find products boasting their ability to naturally
help smokers quit their habit. But these products are
expensive – and do they even work? Why not opt for fully
natural methods?
Here are the top 10 natural ways to quit smoking, in no
particular order:
1) Acupuncture – This traditional Chinese procedure has
been used to cure ailments of various kinds since the second
century BC. Although some claim acupuncture’s effect on
smoking cessation is equal to that of placebo, others swear
by it. The idea is that by sticking needles in specific points in
the body, a person’s “chi” can be realigned: an aligned chi
breeds reduced withdrawal symptoms and hence lowers a
person’s urge to smoke.
A 2001 study from the University of Oslo confirmed that
acupuncture can greatly reduce quit rates among smokers.
46 individual smokers who smoked an average of 20
cigarettes a day were divided into two groups. The group
which received acupuncture managed to smoke 14 fewer
cigarettes per day on average compared with a reduction of
7 cigarettes per day for the other group.
In other words, the group that received acupuncture
achieved a 100% better quit rate than the group which did
not receive acupuncture.
2) Hypnosis – Some studies have found hypnosis to be an
effective method for smoking cessation. Hypnosis can help
people avoid negative internal dialogues guilty of sabotaging
the process, so that quitting becomes a fully desirable and
positive experience.
A 2008 study from the University of California at San
Francisco led by Timothy Carmody examined whether
smoking was more effective than standard counseling in
helping smokers to quit. The study involved 286 participants
separated into two groups. Both groups also used nicotine
patches. At the end of 12 months, 24% of the group that
received hypnosis had succeeded in not smoking compared
with 16% the group which received standard behavioral
therapy, a difference of 50%.
3) Aromatherapy-based and herbal treatments – Kava,
chamomile, St. John’s Wort, ginseng, and lobelia are often
used to help smokers quit the habit by diminishing their
nicotine cravings. It is thought that lobelia acts similarly to
nicotine on the body, and the herb is an active ingredient in
many anti-smoking products. Essential oils used to curb
smoking urges include cypress, peppermint, and lemon.
4) Laser therapy – Analogous to acupuncture but needle-
free, laser therapy makes the brain release endorphins – just
as smoking does – but continuously and for an extended
period of time, which reduces the physical cravings for
nicotine, as well as withdrawal symptoms and stress
associated with smoking cessation. It is claimed that one
session is enough to last from 6-9 months. There are no
known side effects.
5) Smoking cessation programs – Group or individual
therapy can help aspiring non-smokers. These programs
entail coaching, motivational interviewing, therapy (often
cognitive-behavioral), and pharmacological counseling.
6) Emotional Freedom Techniques (EFT) Therapy – EFT is a
form of alternative psychotherapy that works to remove the
root cause of a smoker’s addiction in a few sessions. EFT
uses specific language and “tapping” techniques on a person’
s acupuncture points to reprogram one’s energy field and
alleviate psychological issues.
7) Cold-turkey – Good ol’ cold-turkey. Perhaps surprisingly,
80 to 90% of long-term quitters in certain populations have
succeeded though this method, according to the American
Cancer Society and a 2006 study conducted by the
University of Queensland in Australia.
8) Ascorbic acid aerosol – A 1993 study conducted by the
Department of Psychiatry at Duke University Medical Center
ran clinical trials using a citric ascorbic acid aerosol to
substitute the sensory cues of smoking satisfaction, and
found that this method significantly reduces cigarette
cravings.
The group undergoing this treatment along with clinical
counseling showed substantially greater abstinence rates at
3 weeks post-cessation (even after these subjects quit using
the spray), compared to subjects who received counseling
alone.
It's worth a try. A lemon or orange spray spritz aerosol is
relatively easy to find or make at home. Or, try eating a slice
or two of oranges, lemons, kiwis, limes or other citrus when
you feel the need to smoke to help to reduce your cravings.
You're just getting started. Learn more about the
relationship between your diet and your risk for other
diseases and conditions: Smoking Increases Your Blood
Sugar Levels -New Study/ Smoke Gets In Your Eyes-
Lingering Health Dangers from Volcanic Ash/ Ideal Breakfast
for Diabetics /
Normal Fasting Blood Sugar / Natural Insulin Foods That
Help You Control Your Blood Sugar / Smoke Gets In Your
Eyes-Lingering Health Dangers from Volcanic Ash / Vitamin
B3 (Niacin)-A Powerful Ally Against Cholesterol / Swollen
Ankles -Causes and Cures//How Much Is Too Much Salt?
/Sugar-The Disease Connection / Are Diet Sodas Bad for
Your Health? // Ideal Breakfast for Arthritis /Healing Foods
Links / Foods That Shrink Your Waist / Foods That Lower
Cholesterol/ VLDL-The Other Cholesterol/ Foods That
Reduce Blood Pressure
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