Smoking Addiction - NOW Health Network Smoking Addiction

Dr. Milan Khara – MD, MBChB, CCFP, Dip. ABAM

Family Physician, discusses how to successfully Quit Smoking.

Dr. Milan Khara – MD, MBChB, CCFP, Dip. ABAM

Local Family Physician discusses how to inform your doctor you smoke

Health benefits of quitting

The body starts recovering almost immediately:

Within 20 minutes: Heart rate and blood pressure begin to drop.
Within 12 hours: Carbon monoxide levels in the blood return to normal.
Within weeks to months: Lung function and circulation improve.
Over years: The risk of heart disease, stroke, lung disease, and many cancers decreases significantly.

Smoking addiction is a dependence on nicotine, the addictive substance in tobacco. It’s both a physical addiction (your body craves nicotine) and a psychological habit (smoking becomes linked to routines, emotions, or situations).

Common signs of nicotine addiction include:

Strong cravings for cigarettes or other tobacco products.
Feeling irritable, anxious, restless, or having trouble concentrating when you don’t smoke.
Smoking even when you know it’s harming your health.
Difficulty cutting down or quitting despite repeated attempts.
Needing to smoke soon after waking up.

Why it’s hard to quit

Nicotine quickly reaches the brain and triggers the release of dopamine, creating a temporary feeling of pleasure or relief. Over time, the brain adapts, making you crave nicotine to feel “normal.” Habits like smoking with coffee, after meals, or during stress also reinforce the addiction.

Dr. Milan Khara – MD, MBChB, CCFP, Dip. ABAM

Local Family Physician discusses discusses what medications help people with smoking cessation

Dr. Milan Khara – MD, MBChB, CCFP, Dip. ABAM

Local Family Physician discusses discusses The Benefits of Quitting Smoking

Effective ways to quit

The most successful approach often combines several strategies:

Set a quit date and prepare for it.
Identify and avoid your smoking triggers.
Use nicotine replacement therapy (patches, gum, lozenges, inhalers, or nasal sprays) if appropriate.
Talk to a healthcare professional about prescription medications such as varenicline or bupropion, which can reduce cravings.
Seek support from family, friends, counseling, or a smoking cessation program.
If you slip and smoke a cigarette, don’t view it as a failure—many people need several attempts before quitting for good.

If you’re currently smoking and thinking about quitting, I can help you create a personalized quit plan, manage cravings, or discuss medications and other treatments that may work best for you.

Power of Nutrition in Smoking Additicion management

Exercise can have a significant impact on Smoking Additicion

Sarah Blundel RD

Educational video on Tips on eating mindfully at lunch

Nutrition cannot cure nicotine addiction, but it can help reduce withdrawal symptoms, support recovery, and improve overall health while you quit. The most effective approach combines good nutrition with counseling and proven quit-smoking treatments such as nicotine replacement therapy or prescription medications.

Here are some nutrition tips that may help:

Eat regular, balanced meals to keep your blood sugar steady and reduce irritability and cravings.
Choose protein-rich foods such as eggs, fish, chicken, beans, lentils, tofu, and Greek yogurt. Protein can help you feel full longer.
Increase fiber intake with fruits, vegetables, whole grains, nuts, and seeds to support digestion and reduce hunger.
Drink plenty of water. Staying hydrated may help manage cravings and keep your mouth occupied.
Keep healthy snacks nearby, such as carrot sticks, cucumber slices, apples, air-popped popcorn, or unsalted nuts, especially during times when you usually smoke.
Limit caffeine and alcohol at first if they trigger your urge to smoke. After quitting, caffeine stays in the body longer, so you may need less than before.