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Doctor explains: Smoking doesn't relieve stress — here's what really happens
Tobacco use continues to be a leading cause of preventable diseases and death in India, with rising concerns over its impact on both physical and mental health. Beyond its well-known link to cancer and heart disease, tobacco use is deeply tied to issues like stress, infertility, skin damage and even silent heart conditions.
To raise awareness and dispel common myths, Dr. Vikas Mittal, Director - Pulmonologist, CK Birla Hospital, Delhi talked to Firstpost to shed light on the often-overlooked dangers of tobacco and how individuals can effectively quit the habit.
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How does tobacco use affect the brain, especially to stress and anxiety?
Tobacco contains nicotine, which, upon reaching the brain, triggers the release of dopamine, a chemical associated with pleasure and stress relief. This creates a temporary sense of relaxation. However, over time, the brain becomes dependent on nicotine to maintain this effect. When nicotine levels drop, withdrawal symptoms such as anxiety and stress emerge. This leads to a vicious cycle where smoking appears to relieve stress, but actually contributes to and intensifies it over time.
What are some scientifically proven ways to manage tobacco cravings effectively?
There are effective medical treatments for managing tobacco addiction. Pharmacological therapies like Nicotine Replacement Therapy (NRT)—including nicotine gums, patches, and lozenges—are widely used. Medications such as bupropion and varenicline can also reduce cravings and ease withdrawal. Behavioral interventions, particularly Cognitive Behavioral Therapy (CBT), and lifestyle modifications play a crucial role in increasing the chances of quitting successfully.
Why is early exposure to tobacco particularly dangerous for adolescents, and how quickly can dependence develop in youth?
The adolescent brain is still developing, making it highly vulnerable to nicotine. Exposure during teenage years can lead to addiction quickly—sometimes within weeks. Early use not only increases the risk of lifelong dependence but also makes the brain more susceptible to other addictions, including illicit substances.
What are some of the underestimated short-term health improvements people often experience within weeks of quitting tobacco?
Health improvements begin almost immediately after quitting. Within 20 minutes, heart rate and blood pressure drop. In 48 to 72 hours, taste and smell begin to improve, and carbon monoxide levels normalise. Lung function can improve within two to three weeks, reducing coughing and breathlessness. These early benefits are encouraging and crucial in motivating continued cessation.
What impact does smoking have on skin health and sexual well-being?
Smoking causes premature aging and wrinkles due to reduced blood flow. It impairs wound healing, especially post-surgery. In men, smoking can lead to impotence and erectile dysfunction. In women, it reduces fertility, affects egg quality, and can cause early menopause. Smoking during pregnancy increases the risk of preterm delivery, low birth weight, and complications for both mother and baby.
Can diet play a role in helping someone quit tobacco? If so, which foods are most beneficial?
Yes, a healthy diet supports quitting efforts. Foods rich in antioxidants, vitamins, and minerals—like fruits and vegetables—can curb cravings. Dairy products may make cigarettes taste unpleasant. Fruits high in vitamin C, such as oranges and guavas, help reduce oxidative damage. Caffeine and alcohol should be avoided as they can intensify nicotine cravings.
What are the most common triggers for relapse, and how can they be avoided?
Common relapse triggers include peer pressure, stress, emotional instability, and alcohol. Avoiding smoking environments and individuals who encourage the habit is crucial. Maintaining a healthy lifestyle—adequate sleep, exercise, and a balanced diet—can improve emotional resilience. Identifying personal triggers and replacing them with alternatives like chewing gum, walking, or hobbies is key. Support from family, peers, or cessation groups also greatly helps.
How dangerous are silent symptoms of tobacco-induced heart conditions, and what should people watch for?
Silent symptoms like shortness of breath, chest tightness, fatigue, and persistent coughing are often ignored. These signs may indicate serious damage to the heart and lungs. Smokers should be alert to these symptoms and undergo regular heart and lung screenings to detect conditions early and manage them effectively.
How do nicotine replacement therapies compare to natural cessation strategies like lifestyle changes and dietary support?
Nicotine Replacement Therapy (NRT) is proven to reduce withdrawal symptoms and increase cessation success rates. While lifestyle changes and dietary adjustments can support quitting, they usually lack the effectiveness of medical therapies. For best results, a combination of both approaches is recommended under medical supervision.
Are e-cigarettes a safer alternative to regular cigarettes, or do they pose their health risks?
E-cigarettes eliminate many harmful toxins found in traditional cigarettes, making them relatively less harmful. However, they still contain nicotine and harmful vapors that can cause acute lung injury. Severe cases have involved mechanical ventilation and life-threatening complications. The long-term health effects remain uncertain, and early evidence raises serious concerns.
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