A lot of smokers now are well aware of the dangers of smoking, but yet they find it hard to quit this habit. In fact, even repeated attempts to quit smoking fail after a few days as they tend to give in to a variety of withdrawal symptoms. In case you are searching for a permanent solution to de-focus and avoid tobacco intake, yoga is the way to venture out of the smoke and free yourself of the addiction.

Compelling well-being programs that plan to improve people and bring back their focus on things that help them lead a solid and happy life can be sought. In this manner, their friends and families get a chance to inhale fresh air as well. Yoga is one such measure which can be used.

Here are a couple of yoga poses that are helpful in getting rid of tobacco addiction:

Kapal bhati pranayama (skull shining breathing procedure): This asana tends to enhance the blood flow, improve the sensory system, restore brain cells and quiet the mind. This pranayama likewise clears the nadis (the energy channels) and fights the temptation of smoking.
Nadi shodhan pranayama (alternate nostril breathing procedure): Discharge accumulated stress, quiet your brain, sanitise and adjust your naadis (unobtrusive energy channels) with this pranayama. The nadi shodhan pranayama works effectively for some respiratory problems and helps you cope with your addiction of tobacco.
Bhujanagasana (cobra posture): The cobra posture improves blood circulation and expands your abdomen. It lessens exhaustion and is additionally useful for people with respiratory illnesses. This yoga acts as a stress reliever and minimises the desire of smoking.
Setu bandhasana (bridge posture): The bridge posture opens up the lungs and enhances the supply of oxygen to the body. It additionally extends different parts of the body, quiets the mind, diminishes tension, depression and stress, which keeps you far from smoking.
Shishuasana (child posture): The child posture unwinds the body, quiets down the nervous system and eases the body from stress.
Trikonasana (triangle posture): The triangle posture extends and strengthens different parts of the body. This yoga pose is an extremely powerful physical and mental balance for the body. It also diminishes nervousness and stress, and helps you fight the desire of tobacco.
Sarvangasana (bear stand): The shoulder stand supplies the mind with more blood and also calms it down. It additionally mitigates stress and misery, thereby killing the desire of smoking.
Shavasana (corpse posture): The corpse stance should be performed last as it releases the body into a profound, reflective condition of rest and alleviates tension. This yoga posture restores the body and diminishes stress and tension.
Yoga is a very beneficial form of releasing stress and tension as well as your addictions. It takes a long time to show results but the results are long-lasting and highly effective.

Tobacco - Can Yoga Help You Quit it?

Every packet of cigarette comes with the warning 'Smoking is injurious to health'. With every national budget plan, the prices of nicotine based additives are hiked. Yet, you cannot quit smoking because you find it extremely difficult to resist the nicotine urge. Ayurveda says that the root cause of addiction is mental stress due to one of the 3 Doshas that are Vata, Pitta, Kapha. People try to terminate them through temporary, addictive methods rather than a bit more natural, holistic methods. Here's how it can be easier for you to quit smoking by adopting Ayurvedic remedies.

Ayurvedic remedies:
1. Drink adequate amount of water, especially from a copper vessel. This helps to accumulate the wastes and release them.
2. Perform the Neti Kriya (inhaling saline water through one nostril and releasing it through the other and then reversing the procedure).
3. Performing the Bhastrika Pranayama twice every day, both in the morning and at night.
4. Consume 3 tablets or 1  teaspoon of triphala everyday before going to bed, to eliminate the deposited nicotine tar in your system.
5. Consumption of a measured mixture of ashwagandha, bala, shatavari and ginseng every day, or a chyawanprash containing these help in detoxification.

Changes in diet:
1. Avoid consumption of alcohol and other addictive drugs, such as coffee, sugar, etc. because they increase the urge to smoke.
2. Decrease intake of fatty foods because your metabolism rate is lower than at most other times, so you might risk gaining weight during this period.
3. Try a vegetarian diet because it increases the Sattvik quality of your mind. Every fresh food item contains prana or life which rejuvenates both your body and mind.
4. Chew anti-nicotine gums or suck on cinnamon sticks which curb your urge to smoke.
5. Keep eating low-calorie food items like carrots, apples or celery.
6. Incorporating regular exercise in your routine may help you to quit smoking more easily. It controls weight gain, which is a side-effect of quitting, and also offers you a fit and healthy lifestyle.
7. Meditating and doing yoga regularly helps in relaxing your mind. Yogic postures like Sabasan help attain internal peace and divert your mind from craving to smoke.

Besides these techniques, there are various other ways like taking help from a professional ayurvedic counselor, which will help you quit smoking, socializing with friends or spending quality time with your family, will keep your mind diverted from the stress of quitting.

Ayurveda and Smoking - Ayurvedic Medicines to Quit Smoking

Smoking is a die hard habit and many people eventually die of the same. It remains one of the most common causes of cancer and lung diseases, which eventually lead to death. The irony is that almost all smokers know the harmful effects, but find it hard to quit. With a firm determination, there are people who quit, but then the relapse rate is quite high too.
Many believe that quitting requires a behavioural change. From peer pressure to a lifestyle habit, smoking is a social phenomenon. There are various methods to help quit smoking like quitting cold turkey and nicotine substitutes. Hypnosis is also gaining popularity as a method to help quit smoking. Research has shown an encouraging success rate in the range of 30 to 40% in cases where the desire and commitment to quit are high. This of course is with people who have strong will and are able to be hypnotized.
Hypnosis or hypnotherapy is a psychological technique used as supplemental therapy in a lot of cases, such as weight loss, depression, speech disorders, pain management, de-addiction; the list can be quite long.  It puts the person undergoing therapy into a deep sleep or trance, where they get in touch with themselves and find answers to a lot of questions. It is believed that while hypnosis puts a person to sleep, it also induces a higher level of cognition and a higher level of neurological activity. 
'During the actual session, the smoker is asked to imagine the numerous ill effects of smoking and the need to reduce its harmful effects on the body. This improves the willpower to quit smoking and reduces the desire. They are also advised of the benefits of quitting smoking, including longevity of life and better quality of life. The person is told that quitting smoking before 50 years of age gives a 50% chance of increasing the lifespan by 15 years. Now that is quite motivating for a lot of smokers to give up the habit.
It generally takes about 4 full sessions of hypnotherapy to reach a level where the patient is ready to kick the habits. Also, self hypnosis can be taught where the person can go into hypnosis on his own and enforce smoking cessation. There are even self hypnosis tapes that are available for aid.
However, a word of caution here, hypnosis is not for everybody as not everybody can be hypnotized easily and there has to be a strong belief that it will benefit, only then can smoking cessation be tried with hypnosis. It is still in the testing phase and is to be medically proven as a way to quit smoking.

Hypnotherapy In Smoking Cessation

Smoking   Some Naked Facts!

Smoking kills > 420,000 people per year worldwide.
In India one million people die of smoking related diseases each year.
Tobacco use is the second leading cause of death world-over.
Smoking is more lethal than AIDS, Accidents, Homicides, Suicides, Fire, etc.
2700 substances have been identified in Cigarette smoke, most of them harmful including cyanide, benzene, formaldehyde, methanol, acetylene, ammonia, nitrogen oxide, carbon monoxide, etc.
Every cigarette takes 5.5 minutes of your life.
Smoking one packet a day for 10 years increases risk for Ischemic Heart Diseases by 300 % & risk for lung cancer by 500 %.
Passive smoking (breathing second hand smoke) is also harmful. Spending 2 hours in a smoky bar is equivalent to smoking 4 cigarettes. Living with a pack-a-day smoker is like smoking 3 cigarettes by yourself.

What are the Risks? 

Cancer: 85% of Lung Cancers and 28% of all cancer deaths are attributed to smoking. Smokers have higher rates of leukemia, kidney, stomach, bladder, and pancreas cancers. About 30% of cervical cancers have been attributed to both active and passive smoking.

Lungs: Smokers are generally at higher risk for nearly all major lung diseases like pneumonia, flu, COPD, bronchitis, emphysema, asthma, etc.

Brain: Smokers run almost two and a half times the risk of stroke as non-smokers and the risk for dementia is also higher in smokers.

Male Sexuality and Reproduction: Smoking decreases the amount of blood flowing into the penis, reduces sperm density, reduces sperm motility, and may lead to impotence & infertility

Female infertility, Pregnancy: Smoking increases the risk of female infertility, ectopic pregnancy, miscarriages, stillbirth, prematurity and low-birth weight, so also there is a risk of passing genetic mutations that increase cancer risks to unborn babies.

Children: Mothers exposed to smoke (active or passive) are more likely to have children with motor control problems, perception impairments, and attention disabilities. Exposure to smoke early on affect the lungs of infant as early as the first 2 to 10 weeks of life, it increases the risk for lower respiratory infections (asthma, bronchitis, and pneumonia) by 50% and worsens the condition of children who have existing asthma.
 
Spine & Bones: Smokers whose jobs involve lifting heavy objects are more likely to develop low back pain than non-smokers. They are at increased risk for developing osteoporosis and rheumatoid arthritis. Smokers are more prone to develop degenerative disorders and injuries in the spine, they have more trouble recovering from spinal surgery as smoking also impairs formation of new bone.

Why Quit?


Physical Benefits: They start as early as in few minutes.

Blood pressure and Pulse rate return to Normal in 20 minutes.
Levels of carbon monoxide and oxygen in the blood return to normal in 8 hours and chance of heart attack decreases in 24 hours.
Nerve endings start to regrow; ability to taste and smell increases within 48 hours.
Bronchial tubes relax; lung capacity increases by 72 hours.
In 2 to 12 weeks  time circulation improves and lung functions improve up to 30%.
In 1 to 9 months  time there is a decreased incidence of coughing, sinus infection, fatigue, and shortness of breath; cilia in lungs start re-growing, increasing the ability to handle mucus, clean the lungs, and reduce chance of infection.
Overall energy level increases.

Smoking - Facts, Risks & Why To Quit!

Ready to Quit? Then Expect this!

Withdrawal Symptoms: Be aware that the withdrawal symptoms may begin as soon as four hours after the last cigarette, generally peak in intensity at three to five days, and disappear after two weeks. Withdrawal

Symptoms can be

Physical like Headache, tingling in the hands and feet, sweating, gastro-intestinal (cramps, nausea) and/or Mental like tension, craving, anxiety to withdrawal, feelings of dependency, temper tantrums, irritability, intense needs, , insomnia, mental confusion, strong emotional and mental responses like feelings of being an infant.

Plan to Quit:

Before you plan to quit, ask a few questions to yourself like,

Do I really want to stop smoking?
What is holding me back?
What are the Real problems/excuses?
Do I accept that there is no miracle cure?
  Be clear about your reason &amp; readiness to stop.
  Draw up an action plan.
  Set a date and stick to it.
  Plan what you will do instead of smoking.
  Give up completely.
  Don t allow even a quick puff.
  Make quitting number one priority.
  Particularly in the first crucial week.
  Plan it with your friends, agree to support each other and make a pact not to let each other down.
  Make sure all cigs are destroyed.
  Get rid of all smoking reminders.
  Stay away from people who smoke.
  Keep busy.
  Pamper yourself.
  Decide what you are going to do with the saved money and put it aside.
  Try to avoid danger areas.
  Find activities that focus the hands and mind but are not taxing or fattening: computer games, solitaire, sewing, crossword puzzles, etc.
  Set quitting goals on a day to day basis and reward yourself when they are met.
  Think repeatedly about the advantages of quitting.
  Do deep breathing exercises.

Intense Cravings:

When the cravings become uncontrollable, try these 5 D s
  Delay
  Deep breathing
  Decide
  Drink water
  Do something else

Pharmacological Agents:

Your physician can prescribe you one of the following treatment options to help you quit.

Nicotine replacement in the form of Nicotine patches, gums.
Medication like Bupropione hydrochloride (Zyban) and Verenicline,(Champix)
Always Remember: MOTIVATION IS THE ONLY KEY TO SUCCESS !

Quitting Smoking - Know Everything About It!

When man first started using tobacco, he probably did not know that it would grow to be an epidemic that could cause multiple health issues. Be it smoking or chewing, tobacco has severe negative effects on health. Take any of the current lifestyle diseases from diabetes to obesity, the common risk factor is tobacco abuse. In addition, depending on the form of tobacco used, specific organs are affected. For instance, chewing tobacco leads to oral cancer while smoking causes lung cancer.

The statistics around tobacco abuse are extremely startling and can be read below:

A total of about 90 trillion rupees are spent on various tobacco products.
About 1.4 trillion is spent on healthcare-related to conditions caused by tobacco abuse.
India has about 120 million tobacco users.
More than 7 million people die every year due to tobacco usage.
The Government has levied a GST of 28% on cigarettes, making them unaffordable, which is one of the ways to promote quitting.
For those who want to quit but are not able to, there is a quit-line setup, which is toll-free, 1800-11-2356 and is accessible from 8 a.m. to 8 p.m.
Tobacco is a menace in all the strata of society. The lower economic classes are adversely affected both due to lack of knowledge and healthcare facilities. Therefore, the government uses the World No Tobacco Day (WNTD) that is observed by all members of the World Health Organization as an opportunity to drive this awareness.

This is celebrated on May 31st every year. Some measures that are taken to promote 'say no to tobacco' campaign are listed below.

In 1975, the Cigarettes (Regulation of Production, Supply, and Distribution) Act was introduced, which made it mandatory for cigarette packs to have a warning stating  Smoking Kills  or  Smoking is injurious to health. 
Marketing campaigns are shown in the movie theatres at the beginning of movies which depict the hazards of tobacco
Smoking is banned in most public areas, and warnings are on display.
Children below 18 are not sold tobacco products. If in doubt, the seller can ask for age identification.
Schools and colleges do not have tobacco selling within 100 meters of the campus.
The price increase ensures that not everybody has easy access to cigarettes.
Celebrities promote quitting tobacco and smoking by talking about their personal stories.
How can a healthcare professional help you?

A healthcare professional plays a vital role in a smokers life, as it the healthcare professional that can increase the odds of quitting with guidance, medication, and support. 

What should a healthcare professional do?

Identify people who smoke 
Motivate them to quit or think about quitting
Refer a person who smokes for treatment and support
Support ongoing abstinence
What is the right smoking cessation strategy?

Ask: Every smoker to visit a healthcare professional
Advice: Urge the smoker to leave smoking
Assess: Assess whether the person is willing to quit in 30 days
Assist: Plan and help Rx Quit
Arrange: Arrange a follow-up through phone or SMS or in-person
What is that people who smoke need help with?

First and  the foremost challenge are the withdrawal symptoms 
Urge to smoke and borderline depression with a possibility of relapse
People who have high pre-abstinence nicotine intake
How to get over the initial withdrawal discomfort?

Behavioural support is of proven efficacy
Can be delivered in different formats
Face-to-face
Telephone
Internet
Nicotine replacement therapy and nortriptyline are of proven efficacy
Facts On Nicotine Replacement Therapy (NRT)

There are no real contradictions related to NRT
No drug interactions 
Side effects, if there are any are localized e.g.
Taste of oral products
Hiccups with the mouth spray 
Skin irritation with patch 
Treatment for quitting Nicotine  - Medications: Medicines which are useful adjuncts in the determined but unsuccessful quitters are Varenicline and Bupropion. 

Though smoking out in the open has reduced, there are miles to cover when it comes to eradication of tobacco. 

World No Tobacco Day - Making An Effort To Control Tobacco Usage!

Don't wait any longer, manage your Smoking Cessation online with a Lybrate doctor today

Consult for Smoking Cessation - Online and Easy!

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