How to Quit Chewing Tobacco and Reclaim Your Health?
Much like smoking, chewing tobacco is an addictive habit. Statistics claim that roughly 29% of the Indian population chews tobacco in some form, which is quite alarming. Given the rising complications of oral and mouth cancers, the need to quit this habit is the need of the hour.
The main reason why people find it hard to quit chewing tobacco is because of the presence of nicotine in it, which is similar to smoking. However, it is safe to say that quitting when there’s time will improve the quality of life and eliminate the complications that come with it.
This comprehensive guide will highlight how to quit tobacco and improve your well-being significantly.
What are the Health Risks Associated with Chewing Tobacco?
Before we discuss and highlight different methods to quit tobacco addiction, we must understand the health risks that come with this habit.
Oral Cancer - The direct contact between tobacco and the sensitive tissues of the mouth allows carcinogenic chemicals to penetrate deeply into the tissue, increasing the risk of cancer in the gums, tongue, cheeks, and throat.
Gum Disease and Tooth Decay—Chewing tobacco directly impacts oral health, including your main organs. This can lead to issues like receding gums, exposed roots, sensitivity, and gum disease. Without proper intervention, the complications can also affect the jawbone.
Heart Disease and Stroke – Similar to smoking, even chewing tobacco leads to elevated risks of heart diseases and strokes since the chemicals lead to hardening of the blood vessels and elevated blood pressure risks.
Nicotine Addiction – The main reason why people are addicted to tobacco is due to the nicotine concentration in it. So, when you continue chewing tobacco, your body develops an addiction towards the nicotine present in it.
How to Quit Chewing Tobacco – Effective Steps to Follow
Now that you are aware of the health risks, we will examine the different ways you can quit chewing tobacco and embrace a healthier life.
1. Decide and Prepare to Quit
Habits you have most likely developed over the years, like chewing tobacco, take time to quit. You will realise that it is difficult to embark on the quitting journey unless you have mentally prepared yourself for the situation.
So, the first step to quitting chewing tobacco is to prepare yourself and decide on a date you will quit the habit. Choose a day nearby, usually within a week from when you decide, so you have something to look forward to and don’t lose motivation along the way.
2. Try a Nicotine Replacement Therapy (NRT)
Since nicotine is the main reason why people are addicted to smoking in the first place, that’s the thing you have to target first. The best way to start your journey to quit chewing tobacco is by trying effective NRTs like Ryze’s flavoured nicotine gums, which have helped several people ease their withdrawal symptoms and quit the ill habit quite proactively.
Choosing the right NRT is vital to sticking to your quitting plan and ensuring that you are indulging in work that is best for you.
3. Manage your Stress
In most cases, addictive habits like chewing tobacco and smoking are a direct consequence of being stressed. If that’s the case with you as well, the key is to find some kind of semblance and peace to better navigate through the stress that is most likely triggering your addiction in the first place.
Some of the effective measures for stress management include:
- Include physical activities into your daily routine to better manage stress and improve mood. Exercise also helps with the release of endorphins, which manage stress better.
- You can also indulge in meditation and deep breathing to keep yourself calm, focused, and away from stressors.
- To distract yourself from the cravings and to keep yourself out of triggering situations, indulging in hobbies is a great option, too.
4. Replace your Habit
Many tobacco users struggle with quitting because of the chronic nature of chewing. Often, users associate certain times of the day, activities, or emotions with chewing tobacco. To better overcome those situations, consider replacing those ill habits with something good for your health.
You can switch to chewing gums or even a hard candy whenever the urge to chew tobacco arises. You can also switch to healthier snacking options like carrots, seeds, nuts, etc., as a replacement for tobacco. Ensure you drink plenty of water throughout the day to keep the urges in check.
5. Reward Yourself
When you are on your journey to quit smoking, you will realise that one of the most challenging aspects is keeping yourself determined and on track. One of the best ways to navigate this issue is by rewarding yourself.
Let’s say that you have reached a particular milestone in quitting tobacco. Celebrate those small milestones, even if it’s been a week since you have quit smoking. Celebrating these milestones enables you to have something to look forward to.
You can also use the money you save from not buying tobacco to reward yourself with something worthwhile.
6. Have Realistic Expectations
Quitting a habit as addictive as chewing tobacco comes with numerous complications. Relapses are usually one of the most common issues. Instead of thinking that the quitting journey would be easy without any hurdles, think of it realistically.
This includes being aware of the complications, setbacks, and challenges of navigating relapses and urges. When you have realistic expectations, you can proceed much more humanely.
Ditch Your Habit of Tobacco Chewing!
Quitting chewing tobacco is one of the best decisions you can make for your health and well-being. The process of how to stop chewing tobacco won’t be linear for every individual. So, choosing the right quitting strategies can make all the difference if you are choosing a healthier life.
Ryze’s 21-Day Quitting Challenge equips you with all the determination and tools you would need to quit the habit of chewing tobacco and reclaim your life. You have the power to quit and live a healthier, happier life!