How to quit smoking cigarettes: experts list guidelines for those who want to quit smoking

World Health Organization campaign gathers more than 100 reasons to quit smoking during the pandemic; smokers are at increased risk of developing severe Covid-19 symptoms

Man holds a cigarette Photo: Yuriko Nakao / Bloomberg

- Smokers are at greater risk of developing a severe condition and dying from Covid-19; smoking affects your appearance almost immediately; tobacco threatens the health of your friends and family - not just yours. These are some of the more than 100 reasons for quitting smoking listed by the World Health Organization (WHO) in a worldwide campaign launched this month.

The “Commit to Quit Smoking During Covi-19” initiative will last for one year and will seek to help at least 100 million people in their attempt to quit smoking, through the development of digital communities.

According to WHO Director-General Tedros Adhanom Ghebreyesus, "smoking kills eight million people a year, but if people need more motivation to kick the habit, the pandemic provides the right incentive." Pulmonologist Gilmar Zonzin explains that smokers are at increased risk of developing severe Covid-19 symptoms for different reasons.

- The most punctual of them is that the consumption of cigarettes increases in the lungs the expression of certain proteins that are connection points of entry of the virus in the cells of the respiratory system. If I smoke, I facilitate the process of penetration of the virus in this organ, in which it determines its highest levels of aggression - explains the doctor, a professor at the University Center of Volta Redonda (UniFOA).

In addition, Zonzin points out that those who smoke already have an inflamed lung and body, and therefore more likely to react with an inflammatory response, which is one of the additional aggression mechanisms of the disease caused by the coronavirus.

- Imagine the virus attacking a respiratory system that, instead of being healthy, is already injured, vulnerable and sick by the consumption of cigarettes. Covid-19 also has a tendency to cause thrombotic events in several organs, and cigarette smoking is an additional risk factor for thrombotic diseases - says the pulmonologist.

Andrea Reis, head of INCA's Tobacco Control and Other Risk Factors Division, adds that smokers may also have an increased risk of contracting the disease by holding their mouths all the time.

- The smoker cannot pass alcohol on gel because it is flammable, and if he keeps washing his hand all the time, the cigarette ends up crumbling. Due to this repetitive habit, the person may end up contracting Covid-19 - warns Reis.

On the other hand, the pandemic can encourage smoking, with increased stress, in addition to making the challenge of quitting smoking even greater.

- We do not have a survey that can prove if there was an increase, but we know that it is a time of a lot of stress and isolation, so INCA was concerned with encouraging people undergoing treatment to continue with the desire to stop smoking. We are also very concerned about passive smoking at home - says Reis.

The INCA expert points out that smoking is a nicotine-dependent disease, and is the main modifiable risk factor for chronic non-communicable diseases.

- The main one is cancer. But it can also cause the development of tuberculosis, respiratory infections, gastrointestinal disease, sexual impotence, infertility - enumerates Reis, and adds: - Quitting smoking is the best way and it is a good decision for the new year.

Expert advice for those who want to quit smoking:

• Recognize chemical dependence - Chemical addiction to tobacco is very strong and is socially reinforced. Therefore, it is important to be aware of this condition and recognize that it is necessary to seek help and treatment. Quitting smoking is, first of all, a personal decision.
• Fast or slow - One option, common in year-end resolutions and promises, is to decide to quit smoking and cut the habit at once. Another alternative is to reduce consumption little by little. This can be done in two ways: by gradually decreasing the number of cigarettes you smoke each day, or by increasingly delaying the time for your first cigarette.
• Seek treatment - In many cases, it is not possible to stop smoking on your own and you need to seek help. The treatment for smoking is available free of charge in the Unified Health System (SUS), with a psychological and behavioral approach, and if necessary, the use of medications may be recommended.
• Avoid environments that encourage smoking - Many people associate alcohol consumption with smoking. At the beginning, it is recommended to avoid situations and behaviors that lead to smoking, such as drinking with friends, until you learn to deal with it.
• Replace with healthy foods - Seeking to drink more water or chew cloves, cinnamon or dried fruits can help replace behavior without causing losses such as increased consumption of foods with sugar, for example.

Some reasons to quit smoking, according to the WHO:

• It harms your breathing - Smoking is the main cause of lung cancer. Smokers are up to 22 times more likely to develop this type of cancer in their lifetime. One in five tobacco smokers develop chronic obstructive pulmonary disease, especially people who start the habit during childhood and adolescence. Smoking can also worsen asthma in adults.
• It is bad for the heart - Smoking only a few cigarettes a day, occasional smoking or exposure to secondhand smoke increase your risk of heart disease. Tobacco smokers have up to twice the risk of stroke and four times more likely to develop heart problems.
• Threatens the health of your friends and family - More than 1 million people die every year from exposure to secondhand smoke. Non-smokers exposed to smoke are at risk of developing lung cancer, and exposure to secondhand smoke is associated with type 2 diabetes. Cigarettes can also cause accidental fires.
• It affects your appearance - Smoking makes your teeth yellow, makes your skin age faster, making it more wrinkled, hard and dry. Smoking also increases the risk of developing psoriasis, a non-contagious inflammatory disease that leaves red spots that itch and spread throughout the body. It also causes bad breath and leaves a strong smell on clothes and the environment.