Nicotine is one of the hardest stimulants to give up! You can make things easier for yourself by making changes gradually and using supplements and dietary changes to minimize withdrawal symptoms.
What effect does nicotine have?
Tobacco smoke contains thousands of chemical constituents. The one that is most responsible for the effects of smoking is nicotine. Nicotine acts as a stimulant on the central nervous system; when nicotine is ingested, adrenaline production increases, raising the blood pressure and heart rate. Nicotine also affects the overall metabolic rate, body temperature, the degree of tension in the muscles, and the level of certain hormones. These and other metabolic changes create a pleasurable sensation, which is one of the reasons why tobacco becomes so addictive.
Tolerance to nicotine develops quickly - very soon you need a bigger dose to achieve the same effect - and your body becomes dependant on nicotine.
Withdrawal symptoms from nicotine include, irritability, frustration, anger, anxiety, poor concentration, increased appetite, headaches, stomach cramps, slowed heart rate and high blood pressure.
Giving up
The good news is that if you give up smoking the health benefits begin almost immediately, In 24 hours your blood pressure and pulse rate should return to normal, as should the levels of carbon monoxide and oxygen in the blood. Within a week your risk of heart disease begins to decrease and your sense of smell and taste improve.
When you are trying to give up, bear in mind that the craving for a cigarette usually only lasts 3-5 minutes, so when cravings strike do something to take your mind off it.
Dietary and supplement guidelines for quitting smoking
Breaking the associated habits: Without attempting to change your smoking habits, keep a diary for a week, writing down every situation in which you smoke. At the end of the week tot up your list. E.g. With hot drink - 16; After a meal - 5; with alcohol - 20 etc. Then for the next two weeks choose one associated habit to break. Continue like this until you have broken all the associated habits. This will be helpful when you quit.
Reduce your nicotine load: Begin to gradually cut down the amount of nicotine you are consuming - perhaps use a milder brand, then gradually reduce the number of cigarettes you consume. Supplement 1000mg vitamin C, 100mcg chromium, and 50 mg niacin to reduce your cravings. Now reduce the number of cigarettes you are smoking to no more than 5 a day. Whenever you feel the need for nicotine first eat an apple. This will raise a low blood sugar level, which is often the factor that triggers a craving. Try to get down to a maximum of 10mg of nicotine per day before quitting.
Finally giving up: The withdrawal effects from nicotine are a direct result of its action on your blood sugar, adrenal hormone levels and key chemicals in the brain. It is vital to follow a really good nutritional programme now - making sure you have three good meals and lots of low glycaemic index snacks to avoid blood sugar dips. (see newsletter archive for further information on the glycaemic index).
Useful supplements may include:
5-HTP: This is an amino acid, which is converted in the body into seratonin, an important brain chemical that controls mood. Nicotine withdrawal reduces seratonin, leading to depression and irritability. (200mg with a piece of fruit, one hour before you go to bed)
Licorice*: Promotes the action of the adrenal hormones. Nicotine acts as an adrenal stimulant so licorice can act as a support during withdrawal. Take in supplement form (2 -4 ml x3/day) or Panda Licorice bars (available from Holland & Barrett). * avoid with high blood pressure.
Detoxifying your body can help reduce cravings: There are 4 key things you can do:
Exercise
Sweating/sauna - 30 minutes per day
Drinking plenty of water 2 - 3 lites.
Supplementing vitamin C (1000mg ) and niacin (100mg)
Nutritional support
Increasing the alkaline balance of the body reduces cravings so eat a diet high in fruit and vegetables and seeds. Also consider supplementing with calcium and magnesium. These are alkaline minerals, which help to balance acidity.
Foods which can help the body detoxify following a reduction in nicotine include; asparagus, broccoli, Brussel sprouts, cauliflower, spinach, sweet potatoes, and turnips. Onions and garlic - Which all contain nutrients to support the liver in detoxifying.
Also include yellow, and orange fruits and vegetables, which are a rich source of beta-carotene a powerful antioxidant that can help neutralise some of the effects of nicotine.
Reduce junk food, sugar and refined 'white flour' products such as white bread and biscuits. Nicotine raises the body's blood sugar level to give you energy and suppress appetite. Refined foods, coffee and stimulant drinks such as coke do the same thing however in the long term these foods and drinks will lead to weight gain, so it is best to avoid substituting one prop for another, if possible.
Herbs
The herb valarian can be used to help reduce the nervousness and anxiety that accompany nicotine withdrawal.
Research News
Iron can help tiredness, whether or not you are anaemic
Verdon et al British Medical Journal 2003; 326:1124-7. Iron Supplementation for unexplained fatigue in non-anaemic women (DBRPCT)
Iron is not usually prescribed for tiredness, unless a patient's blood tests show they are clinically anaemic. This study published last week looked at 135 women who presented with unexplained fatigue as their primary symptom. They were not anaemic. Those given iron had a much greater improvement in their fatigue than those given a placebo.
This research suggests that taking 80mg a day may be beneficial for women suffering from tiredness and fatigue.
Focus on Food
Apple, Pear and Beet Juice
If you are trying to give up smoking and detoxify you system, this juice is ideal. The beetroot increases liver activity while the psyllium absorbs any toxins and helps carry them out of the body.
After the first six weeks I went down one dress size from a 12 to a 10. It's so easy to follow. 
