Ready to quit smoking? Here's how to make it through the tough days

As tobacco-related deaths continue to rise globally, the World Health Organisation (WHO) is urging stronger international efforts to combat tobacco use, particularly among young people.

Marking World No Tobacco Day on May 31, WHO has issued a stark warning against what it describes as the tobacco industry’s “deceptive tactics” designed to attract new, younger users.

This year’s theme, “Bright products. Dark intentions. Unmasking the Appeal” sheds light on the growing use of flavoured tobacco and nicotine products that are marketed in ways designed to entice adolescents.

“Appealing flavours, but hidden dangers. Shameless manipulation of our children for industry profit. Every day, the tobacco and nicotine industries use carefully engineered products and deceptive tactics to hook a new generation of users and keep existing ones. Keep the industry out,” the organisation stated.

According to WHO, approximately 37 million children aged between 13 and 15 are currently using tobacco products worldwide.

A global call to action

World No Tobacco Day, established by WHO in 1987 and officially observed since 1988, is an annual campaign to raise awareness about the health risks of tobacco and push for effective policies to reduce its consumption.

With over 8 million deaths annually, including those from secondhand smoke exposure, tobacco use continues to rank among the world's leading preventable causes of death.

Health officials say the day serves as an important platform not only for education but also for encouraging governments, organisations, and individuals to promote quitting the usage of and protect future generations from tobacco-related harm.

Natural support for quitting

Alongside policy action, experts emphasise the importance of support systems for individuals trying to quit smoking, many of whom struggle with withdrawal symptoms such as irritability, anxiety, and intense cravings.

Health professionals suggest that some daily food habits can help ease these symptoms and even assist in reversing the damage tobacco does to the body.

Here are five natural remedies being recommended this year:

Turmeric and ginger: Known for their anti-inflammatory properties, these spices help to reduce inflammation and support the liver in flushing out nicotine.

Nuts and seeds: Rich in magnesium and healthy fats, foods like almonds, sunflower seeds, and walnuts can help calm the nervous system and curb cravings.

Water and herbal teas: Staying hydrated is essential. Herbal teas like peppermint, chamomile, and ginger can help to relax the body and reduce restlessness.

Citrus fruits: Oranges, lemons, and grapefruits may make the taste of cigarettes less appealing. They also help to restore vitamin C, which is often deficient in smokers.

Liquorice root: Chewing raw liquorice root can mimic the hand-to-mouth habit of smoking and has a naturally soothing effect on the throat.

Common withdrawal symptoms when quitting smoking

Quitting smoking is a significant step toward better health, but the process often comes with a range of withdrawal symptoms that can be difficult to manage.

Here are some of the most common symptoms faced during nicotine withdrawal:

Breathlessness: As the lungs start to repair themselves, many people experience shortness of breath. This is a sign that the body is beginning to recover, though it can be uncomfortable at first.

Cravings: Strong urges to smoke are common, especially in the early days of quitting. These cravings can be intense and make it hard to resist the temptation to relapse.

Mood changes: Irritability, anxiety, and sudden mood swings are often reported during withdrawal, as the brain adjusts to functioning without nicotine.

Sleep disturbances: Many people struggle with insomnia or disrupted sleep patterns, which can affect their energy levels and emotional stability.

Increased appetite: Some people may experience an increase in hunger or develop cravings for unhealthy foods as their bodies try to find comfort in the absence of nicotine.

How to manage withdrawal symptoms

While the journey to quit smoking can be challenging, several strategies can help manage withdrawal symptoms and make the process more manageable:

Stay hydrated: drinking plenty of water helps flush toxins from the body and can ease symptoms such as breathlessness.

Practice deep breathing: simple deep breathing exercises can improve lung function, reduce stress, and promote a sense of relaxation.

Distract yourself: Keeping busy with hobbies, work, or physical activity can help take your mind off cravings and reduce the urge to smoke.

Seek support: Connect with friends, family members, or support groups which provide encouragement and motivation during this transition time.

Seek professional help: healthcare professionals can offer valuable guidance, including counselling, medications, or nicotine replacement therapies that can ease withdrawal symptoms.

Maintain a healthy diet: Having a balanced diet and avoiding high-sugar or high-fat foods can help manage increased appetite and support your body’s healing process.