These are the side effects of quitting smoking

These are the side effects of quitting smoking, If you quit smoking, you have to expect these 8 side effects. But hang in there! Withdrawal symptoms are normal and we’ll tell you what helps against them. 

Have you quit smoking? Or are you planning to? Congratulations! Hang in there, even if you get a cold immediately after quitting. Some of the side effects of quitting smoking are normal and will pass quickly.

Our expert, the pulmonologist and addiction expert Dr. Alexander Rupp , will also explain what will help you to avoid relapsing despite withdrawal symptoms caused by nicotine withdrawal. What young men need to know about myocarditis

What happens in the body when you stop smoking?

When you stop smoking, the level of nicotine in your blood drops, which initially causes a hormonal imbalance in the body. “As a drug, nicotine acts directly in the reward center of the brain and causes our happiness hormone dopamine and numerous other neurotransmitters to be released,” explains Dr. Rupp. “If the nicotine is withdrawn, a lack of these substances occurs in the brain, which in turn leads to withdrawal symptoms.”

In addition to the happiness hormones released by nicotine, the release of adrenaline ensures that you feel fit and productive and that your ability to concentrate increases. These effects suddenly disappear when you stop using nicotine.

“The good news is that in most cases, physical withdrawal from nicotine is completed very quickly. After a few days, the worst is over for most people after quitting smoking,” says Dr. Rupp encouragingly.  .

What are the typical withdrawal symptoms in ex-smokers?

“Emotional disorders such as irritability, nervousness and restlessness are very common. Tiredness, sleep disorders, headaches and difficulty concentrating can also occur,” explains Dr. Rupp. “Increased appetite can also lead to weight gain after quitting smoking.”

The best strategy for nicotine withdrawal symptoms is a run in the fresh air. With this plan, you can start training:

What symptoms can occur after quitting smoking?

Unfortunately, you will have to expect these 8 withdrawal symptoms in the short term. But you can also do something about the symptoms.

1. Bad mood

Stopping smoking brings with it not only physical changes, but also emotional ones. Irritability, inner restlessness, nervousness or even aggression and depressive moods are common companions. The reason? Nicotine withdrawal reduces the production of serotonin and dopamine – the hormones responsible for feelings of happiness and reward. Without these chemical mood enhancers, you quickly feel unbalanced.

What helps? Anything that lifts your mood! Exercise in the fresh air or a walk in the sunlight works wonders. Maintain social contacts and devote yourself to activities that give you pleasure. Rewards can also be an important motivator: swap your usual smoking break for a breath of fresh air, treat yourself to a night at the cinema instead of the usual pub visit, or save the money you used to spend on cigarettes for a wellness weekend. Small highlights make the transition easier and lift your mood! And it’s important to know: studies have shown that mental health and psychological well-being improve in the long term after quitting.

2. Strong craving for smoking

Nicotine takes effect in a flash: it reaches the brain within seconds and docks directly into the reward center. The result? A pleasant feeling of relaxation and well-being. If this process is repeated, your brain associates smoking with positive emotions – a conditioning that triggers the desire for the next cigarette and strengthens the addiction. This mechanism is not only strong at the beginning, but can also occasionally recur long after you have stopped smoking.

What helps? To reduce the urge to smoke, it is worth breaking old patterns. Observe which situations make you want a cigarette. This could be stress, loneliness, the desire for a break or social occasions such as parties – maybe even your morning coffee. Think of specific alternatives for such moments. Whether it is a short walk , conscious breathing or a tea instead of coffee – new habits help to control the urge to smoke.

3. Fatigue, concentration problems, headaches

Nicotine stimulates the release of adrenaline, which sets several processes in motion in the body: It mobilizes energy reserves, expands the blood vessels and thus ensures that the brain is better supplied with blood and energy in the short term. The result? A noticeable wake-up effect that increases concentration and stimulates you. Without the regular supply of nicotine, adrenaline production decreases. This can be noticeable in the form of tiredness, headaches or difficulty concentrating – typical side effects of nicotine withdrawal. But these symptoms subside over time when the body has become accustomed to the new state.

What helps? Here too, exercise in the fresh air and plenty of light helps. A healthy diet and plenty of fluids help ensure that your body receives its nutrients, vitamins and minerals. A short break with a walk ensures that the circulation is stimulated and the brain is well supplied with blood and oxygen and nutrients. The best exercises for the perfect leg day

4. Weight gain

Nicotine has two effects on energy levels: it curbs appetite and increases the basal metabolic rate through its stimulating effect. A heavy smoker who smokes around 25 cigarettes a day burns around 200 additional calories per day. However, after quitting smoking, the body adapts and up to 80 percent of those who want to quit gain around 4-5 kilos in weight in the first year. The reason? The resting metabolism slows down without regular nicotine intake.

What helps? A balanced diet and regular exercise are your best allies to keep the scales under control. However, you should stay away from radical diets: they can slow down your metabolism even further and have a negative effect on your already challenging mood. Instead of reaching for chocolate as a substitute for cigarettes, try healthier snacks like fruit or crunchy vegetable sticks. This way you not only stay fit, but also motivated!

5. Cold symptoms

In the first few weeks after quitting smoking, cold symptoms such as a sore throat, coughing or sneezing can occur. Small ulcers in the mouth are also not uncommon. The reason? The antibacterial effect of the nicotine dissolved in saliva is lost, and the amount of immunoglobulin A – an antibody that normally serves as a protective barrier against pathogens – also decreases. This temporarily weakens the immune system, which can lead to an increased susceptibility to infections.

What helps? Give your immune system a little extra boost during this transition phase: Regular exercise in the fresh air and a balanced diet with plenty of vitamin C can support your immune system and keep you healthy – even without nicotine!

Strengthen your immune system with a healthy diet and our clean eating meal plans !

6. Increase in smoker’s cough

In the first few weeks after quitting smoking, the well-known smoker’s cough may temporarily become more intense. This is due to residues from years of smoking: toxins, tar and fine dust that have accumulated in the windpipe and bronchi stick together the fine cilia. These small hairs normally transport mucus and dirt out of the lungs – but smoking blocks this function. As soon as you stop, the cilia recover and start working again. This initially transports more pollutants upwards, which triggers the increased coughing.

What helps? Exercise is an effective way to get symptoms under control more quickly. Exercise helps to improve lung function, relieve shortness of breath and help coughs subside more quickly. An active lifestyle will get your lungs back into top shape more quickly!

7. Drug interactions

The liver of smokers produces more enzymes to break down harmful substances more quickly and remove them from the body. However, these enzymes also act on medications taken for illnesses and break them down more quickly. After quitting smoking, overdoses can occur in rare cases because the medications are metabolized more slowly. Another risk affects diabetics: nicotine constricts the blood vessels and thus slows down the absorption of injected insulin. With the improved blood flow after quitting smoking, hypoglycemia can occur because the insulin suddenly reaches the tissue more quickly.

What helps? If you take medication regularly, you should definitely talk to your doctor before you plan to stop smoking. This way, any adjustments can be made in good time to avoid side effects.

8. Sleep disorders

Nicotine has a stimulating effect that causes smokers to experience shorter periods of deep sleep and an increase in lighter sleep. After you stop smoking, your brain begins to adjust – a process that may feel strange at first. In addition, REM sleep phases become longer and more intense, which can trigger vivid and sometimes unusual dreams.

What helps? To mitigate these changes, you should avoid caffeine from early afternoon onwards. Instead, evening relaxation rituals can help, such as reading a book or taking a warm bath. Reduce the use of screens that emit blue light and treat yourself to a break from your cell phone instead. If you have persistent sleep problems, natural remedies such as valerian tea or hot milk with honey can have a calming effect and gently guide you to sleep.

How long do the symptoms last after quitting smoking?

While some new non-smokers notice only a few withdrawal symptoms, others are hit much harder. The good news: after two weeks at the latest, even the most persistent physical symptoms will have disappeared – and you can breathe a sigh of relief!

What helps with severe withdrawal symptoms?

If the withdrawal symptoms are particularly severe, medication can also be helpful. “The gold standard for quitting smoking is behavioral change, which can be combined with drug therapy in cases of severe dependence or severe withdrawal symptoms,” explains Dr. Rupp. “Heavy smokers who have been smoking for a long time can particularly benefit from nicotine replacement products or other cessation medication.” In this case, contact your family doctor.

If the temptation to reach for a cigarette again is particularly strong, these facts could serve as shock therapy for you: Every year in Germany, around 143,000 people die as a result of smoking. This means that around one in seven deaths – around 15 percent of all deaths – can be attributed to smoking. One more reason to say goodbye to this risk for good, right?

What can help me avoid relapsing?

Even when the physical withdrawal symptoms are over, psychological dependence often remains a challenge. Even long after quitting smoking, sudden cravings for smoking can arise in certain situations, such as stress or social evenings with friends. These triggers are a common obstacle on the road to permanent abstinence.

The key lies in good distraction strategies. These can help you to master such moments. In special courses, you will learn how to use these techniques in a targeted manner and to better support yourself on your way to becoming a non-smoker. Andy Bosch, Managing Director of NichtraucherHelden GmbH, has developed a smartphone app together with his team that accompanies, motivates and supports smokers who want to quit on their way to tobacco abstinence over a period of 3 months: “With the concept of our program, we are taking this very approach to behavioral therapy, which has proven to be promising in studies.”

Another advantage is that you have the app as a constant companion on your smartphone and can always take a look at it. The app is recognized by the Federal Institute for Drugs and Medical Devices as an “app on prescription” and can therefore be prescribed by doctors with a prescription. The costs are fully covered by statutory health insurance. You can find information about the program on the Non-Smoker Heroes homepage. How to train for the steel-hard stomach of an eight-pack

Conclusion: Despite all the difficulties, quitting smoking is worth it!

Despite all the symptoms and problems that may initially be associated with quitting smoking, you must never forget: your body begins to regenerate just 20 minutes after your last cigarette. After just a few days, you will be able to breathe, smell and taste better. After 6 months, your risk of infection drops, and after six months without a cigarette, your risk of heart attack is halved. Your body benefits from every day without nicotine. It’s worth persevering!