Weight gain
It’s well known that smokers often gain weight when they quit, but fewer studies have been done on quitting smokeless tobacco.
Researchers in a small 2007 study looked at people who were trying to quit smokeless tobacco. They gave bupropion to one group, and sugar pills (placebo) to the other. Even though there was no significant difference in quit rates between the groups in the study, there was a difference in weight gain among the people who were able to quit. The researchers found that quitters who took the drug gained an average of about 4 pounds, while those in the control (placebo) group gained about 7 pounds. These findings suggest that people who quit smokeless tobacco have some risk of weight gain.
You are more likely to succeed in quitting if you deal with quitting tobacco first, and then later take steps to reduce your weight. While you are quitting, try to focus on ways to help you stay healthy, rather than on your weight. Stressing about your weight may make it harder to quit. Eat plenty of fruits and vegetables and limit the fat. Be sure to drink lots of water, and get enough sleep and regular physical activity.
Try walking
Walking is a great way to be physically active and increase your chances of staying quit. Walking can help you by:
- Reducing stress
- Burning calories and toning muscles
- Giving you something to do instead of thinking about tobacco
You don’t need special equipment or clothing for walking, other than a pair of comfortable shoes. And you can do it pretty much anytime. You can use these ideas as starting points and come up with more of your own:
- Walk around a shopping mall
- Get off the bus one stop before you usually do
- Find a buddy to walk with during lunch time at work
- Take the stairs instead of the elevator
- Walk with a friend, family member, or neighbor after dinner
- Push your baby in a stroller
- Walk your dog, or offer to walk someone else’s dog
Set a goal of 30 minutes of physical activity 5 or more times a week. But if you don’t already exercise regularly, please check with your doctor before starting any exercise program.
Stress management
Tobacco users often mention stress as one of the reasons for going back to using tobacco. Stress is part of life for those who use tobacco and those who don’t. The difference is that tobacco users have come to use nicotine to help cope with stress and unpleasant emotions. When quitting, you have to learn new ways to handle stress. This can be tough, especially during the first few days. It’s important to let those around you know what you’re going through and ask for their understanding. Nicotine replacement can help for a while, but over the long term you will need other methods.
As mentioned before, physical activity is a good stress reducer. It can also help with the short-term sense of depression or loss that some tobacco users have when they quit. There are also stress-management classes and self-help books. Check your community newspaper, library, or bookstore.
Spiritual practices involve being part of something greater than yourself. For some, that includes things like religious practices, prayer, or church work. For others, it may involve meditation, music, being outside in nature, creative work, or volunteering to help others. Spirituality can give you a sense of purpose and help you remember why you want to stay quit.
The spiritual practices of admitting that you can’t control your addiction and believing that a higher power can give you strength have been used with much success to deal with other addictions. These practices, along with the fellowship of others on a similar path, are a key part of 12-step recovery programs. These same principles can be applied to quitting tobacco.
Taking care of yourself
It is important for your health care provider to know of tobacco use now or in the past, so he or she can be sure that you will get the preventive health care you need. It is well known that using tobacco use puts you at risk for certain health-related illnesses, so part of your health care should focus on related screening and preventive measures to help you stay as healthy as possible. For example, make sure you regularly check inside your mouth for any changes. Have your doctor or dentist look at your mouth, tongue, or throat if you have any changes or problems. The American Cancer Society recommends that medical check-ups should include looking in the mouth. This way, tobacco users may be able to learn about changes such as leukoplakia (white patches on the mouth tissues) early, and prevent oral cancer or find it at a stage that is easier to treat.
If you think you have any health concerns that may be related to your tobacco use, please see a health care provider as soon as possible. Taking care of yourself and getting treatment for small problems will give you the best chance for successful treatment. The best way, though, to take care of yourself and decrease your risk for life-threatening health problems is to quit using tobacco.
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