Table of Contents
- Key Takeaways
- Using E-Cigarettes
- Nicotine Replacement Products
- SMOKO Sugar-Free Nicotine Gum
- Healthy Snacks to Replace Cigarettes
- Chewable Alternatives
- Hydration Habits
- Creative Distractions
- Physical Activity
- Social Support and Activities
- Mindfulness and Relaxation Techniques
- Long-term Strategies for Staying Smoke-Free
- Summary
- Frequently Asked Questions
- What are some healthy snacks to replace cigarettes?
- How do nicotine replacement products help with quitting smoking?
- What are some effective chewable alternatives to smoking?
- How can hydration habits help with quitting smoking?
- What long-term strategies can help me stay smoke-free?
- REFERENCES
Struggling to quit smoking and looking for healthier alternatives? This article covers practical things to put in your mouth instead of cigarettes. From healthy snacks to chewable alternatives, find out what can help manage cravings effectively.
Choosing from a range of nicotine replacement therapies that includes options like chewing nicotine gum or using an E-Cigarette is a great first step and can provide smokers with the hand-to-mouth action they are so used to, as well as deliver nicotine to tackle nicotine cravings in a smoke-free way.
Key Takeaways
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Healthy snacks like sugar-free gum, crunchy veggies, and air-popped popcorn can help manage cravings and keep your mouth busy when quitting smoking.
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Utilising nicotine replacement products, such as E-Cigarettes and Nicotine Gum, can significantly increase your chances of successfully quitting by addressing withdrawal symptoms and cravings.
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Developing a personalised quit plan with support from friends, engaging in physical activities, and practicing mindfulness techniques can enhance your ability to stay smoke-free long-term.
Using E-Cigarettes
E-Cigarettes are a strong frontrunner to replace the habit of smoking, for several reasons. E-Cigarettes and vapes, like the SMOKO VAPE POD, work by turning a nicotine-containing liquid into an aerosol that can be inhaled by the user, with the nicotine reaching the bloodstream via the lungs - much like smoking. This action of inhaling the aerosol or 'vapour' mimics smoking closely, so provides a much less harmful analogue to switch to. This addresses the hand-to-mouth action and keeps the hands busy, as well as tackling the nicotine cravings themselves.
The great thing about vaping is that it is considered much less harmful than smoking. Public Health England's evidence reviews indicate E-Cigarettes are 95% less harmful than smoking (1), providing a tobacco free way to inhale nicotine and stop smoking altogether.
It's a shame, then, that a recent survey conducted by Action on Smoking and Health (ASH) found that 40% of UK smokers wrongly believe that vaping is as harmful or worse than smoking! (2)
If you are a smoker looking to quit tobacco use, consider checking out the SMOKO E-Cig and Vape starter kits. You can get started from as little as £7.99 using our free vape starter kit deals - as a new SMOKO customer you can put a starter kit bundle together to get the starter kit and shipping free when you buy a box of SMOKO refills!
Filled with our UK-made e-liquids and held to the highest standards set out by the TRPR and TPD and submitted for approval to the MHRA, SMOKO Vapes might just be the best around!
Nicotine Replacement Products
Nicotine replacement therapies (NRTs) play a crucial role in fighting nicotine addiction. These FDA-approved tobacco cessation products, including patches, nicotine gum, nasal spray, inhalers, and lozenges, help curb cravings and ease withdrawal symptoms.
Nicotine patches provide a steady dose of nicotine over 24 hours and can be adjusted according to your smoking habits, helping to alleviate withdrawal symptoms and allowing focus on quitting. Combining long-acting NRTs like patches with short-acting products such as gum or lozenges can be particularly effective in managing cravings.
Studies show that using NRT can nearly double the chances of successfully quitting smoking (3). Starting NRT immediately after quitting tobacco addresses both the physical and psychological aspects of addiction, making the transition to a smoke-free life smoother.
SMOKO Sugar-Free Nicotine Gum
Now you can get sugarless gum from SMOKO, containing 2mg of nicotine to help replace tobacco products or to keep your body supplied with nicotine when you can't smoke or vape. One piece of 2mg nicotine gum equals roughly the same amount of nicotine as one cigarette when used correctly over 30 minutes.
Chewing nicotine gum help fight the urge to smoke by releasing nicotine over time, which is absorbed through the lining of the mouth. The key with nicotine gum is to chew the gum lightly then place it between the gum and cheek or lip to allow the released nicotine to be absorbed, then repeat the process. This 'CHEW-PARK-REPEAT' process is essential for getting the most out of your nicotine gum, as continually chewing can release the nicotine in the gum too quickly, potentially causing a sore mouth (or, in my case, hiccups!) (4)
Nicotine gum is often used in conjunction with other nicotine products like nicotine patches, as while patches release a steady amount of nicotine through the day, the gum can then be used to tackle strong cravings when they arise.
Healthy Snacks to Replace Cigarettes
Replacing cigarettes with healthy snacks can be an effective way to manage cravings. Nutritious alternatives can help keep you on track and resist the temptation to smoke. Chewing sugar-free gum is a great option; it keeps your mouth occupied and promotes oral health by stimulating saliva production.
Sugar-free mints and hard candies are also excellent choices. They can satisfy the urge to chew without causing spikes in blood sugar, making them a healthier option compared to regular candies. Having these on hand can be a lifesaver when cravings hit unexpectedly.
Crunchy snacks like raw carrot sticks and celery can keep your mouth busy while providing essential nutrients. Air-popped popcorn is another low-calorie option that can occupy your hands and mouth without adding unnecessary calories.
Having a variety of healthy snacks at hand can be a game-changer in your journey to quit smoking. These healthy snack options help manage cravings and contribute to a healthier lifestyle overall.
Chewable Alternatives
Chewable alternatives can substitute for the hand-to-mouth action of smoking. Flavoured toothpicks, such as mint or cinnamon, mimic this action and provide a pleasant taste. These small, portable items can be used whenever a craving strikes.
Chewable jewellery, or ‘chewlery,’ is another innovative option for adults who need to chew to manage their oral fixation. Chewing can reduce stress and distract from cravings, making it easier to stay smoke-free.
The hand-to-mouth action is a significant part of cigarette smoking so finding alternatives that replicate this action can help manage cigarette cravings and gradually break the habit of tobacco use.
Hydration Habits
Staying hydrated is crucial when quitting smoking. Drinking water can alleviate cravings and keep your mouth busy. Reaching for a glass of water whenever you feel the urge to smoke can make a big difference.
Herbal teas offer a flavourful alternative to water and can keep your mouth active, reducing the temptation to smoke. Staying hydrated also helps reduce dry mouth, a common issue when quitting smoking.
Creative Distractions
Distracting yourself can be an effective way to handle cravings. Engaging in an activity you enjoy can shift your focus away from smoking and make the craving pass more quickly. For instance, setting a timer for 10 minutes and immersing yourself in a task can help.
Exercise is another powerful distraction. Physical activities like short walks or mindful walking encourage focus on your surroundings and engage both body and mind. This can reduce anxiety associated with cravings and improve mood. Evidence indicates that smoking prevalence is reduced in 'green zones' (5), so try to spend some time in your nearest nature reserve for a healthy way to lessen the impact of withdrawal symptoms and feel reconnected with nature.
By finding creative ways to distract yourself, you can better manage cravings and stay committed to your goal of quitting smoking.
Physical Activity
Physical activity is highly effective in managing cravings and improving mood. Short walks, for example, can reduce anxiety and distract from the urge to smoke. Even a brief 10-minute walk can offer significant benefits.
Regular physical activity helps reduce cravings and offers numerous health benefits. It can improve cardiovascular health, boost mood, and help manage weight gain after quitting smoking. It can even help with getting nicotine out of the body through sweat. Incorporating exercise into your daily routine enhances overall well-being and supports your quit-smoking journey.
Social Support and Activities
A strong support system can make a world of difference when quitting smoking. Smokers with robust social support are more likely to initiate and maintain their quit attempts (6). Emotional support from partners, friends, and family significantly enhances your chances of success.
Group activities with peers who are also trying to quit can provide additional motivation and encouragement. Sharing experiences with others who have quit can help you stay committed to a smoke-free lifestyle. Online support groups offer flexibility and convenience for those seeking help.
Effective support systems can buffer withdrawal symptoms and reduce feelings of depression, making it easier to stay smoke-free.
Mindfulness and Relaxation Techniques
Mindfulness and relaxation techniques are powerful tools for managing cravings, including nicotine cravings, and reducing stress. Deep breathing exercises effectively manage stress and anxiety during nicotine withdrawal. Regular physical activities also improve mood, supporting your effort to quit smoking.
Practicing mindfulness increases awareness of feelings and thoughts, which can be beneficial during the quitting process. Techniques like the full-body scan help release tension and reduce cravings, making it easier to maintain a smoke-free lifestyle.
Relaxation and mindfulness techniques can increase calmness and improve focus, helping you handle cravings more effectively.
Long-term Strategies for Staying Smoke-Free
Staying smoke-free long-term requires a combination of strategies and a solid plan. A personalised quit plan offers tailored advice and practical tips to help maintain a smoke-free life. Identifying triggers and creating a management plan is crucial for resisting tobacco cravings.
Consuming fruits and vegetables can increase your likelihood of staying smoke-free. High-fibre foods like beans help manage weight gain after quitting smoking. Proper hydration aids in flushing out toxins, beneficial during the withdrawal stage.
Studies indicate that higher levels of physical activity significantly enhance your chances of staying smoke-free. Participating in structured exercise programs can further support your efforts. Additionally, the financial savings from quitting can reinforce your motivation to remain smoke-free.
Summary
In summary, quitting smoking is a challenging journey, but with the right strategies and support, you can successfully manage cravings and lead a healthier, smoke-free life. From healthy snacks and nicotine replacement products to mindfulness techniques and social support, there are numerous ways to handle cravings and stay on track.
Remember, every step you take towards quitting smoking is a step towards a healthier future. Stay committed, be patient with yourself, and take advantage of the resources and support available to you.
Now SMOKO has what you need to stay smoke-free! Pick up a SMOKO VAPE MAX starter kit for free* when you buy a box of refills, and make sure you are covered for those times you can't vape - like when using public transport - by grabbing some SMOKO Sugar-Free Nicotine Gum!
Quit smoking with SMOKO today!
*(one per customer)
Frequently Asked Questions
What are some healthy snacks to replace cigarettes?
Switching to healthy snacks like sugar-free gum, mints, raw veggies, or air-popped popcorn can really help keep your mouth busy and curb those cravings. It’s a tasty way to make a positive change!
How do nicotine replacement products help with quitting smoking?
Nicotine replacement products effectively reduce cravings and withdrawal symptoms, making your journey to quit smoking much more manageable. They provide the support needed to break free from dependence.
What are some effective chewable alternatives to smoking?
Flavoured toothpicks and chewable jewellery are great options that mimic the hand-to-mouth action of smoking, helping to satisfy your cravings without the harmful effects. Give them a try to keep your hands and mind busy!
How can hydration habits help with quitting smoking?
Drinking plenty of water and herbal teas can really help with quitting smoking by easing cravings and keeping your mouth occupied. Staying hydrated also reduces that annoying dry mouth, making the journey a bit smoother!
What long-term strategies can help me stay smoke-free?
Staying smoke-free long-term is all about having a personalised quit plan that reminds you of your motivation for tobacco cessation, recognising your triggers, and focusing on healthy habits like eating well, drinking plenty of water, and staying active. Plus, don’t underestimate the power of social support to keep you motivated!
REFERENCES
(1) E-cigarettes around 95% less harmful than tobacco estimates landmark review
(2) Four in ten smokers wrongly believe that vaping is as or more harmful as smoking
(3) American Cancer Society: Nicotine Replacement Therapy to Help You Quit Tobacco
(4) Centres for Disease Control and Prevention on how to use nicotine gum
ABOUT THE AUTHOR
Written by Dan Overgage
Dan Overgage is a former smoker of 10 years until he became a client of SMOKO E-Cigarettes. Dan started working with SMOKO 5 years ago after successfully quitting using our e-cigarettes and works across our Customer Service and heads up our content creation and research with a strong focus on all things quitting smoking. During his tenure with SMOKO, Dan has written countless blogs and consults with countless clients every day to help them to stay smoke-free.
