Overview

How many of you have experienced nicotine withdrawal? Or seen your loved one struggling and felt helpless? It is difficult, and can feel overwhelming. The good news is that there are numerous strategies that can help manage these symptoms.  

Nicotine, the drug in tobacco, is as addictive as heroin and cocaine. People who use tobacco are likely to develop nicotine dependence/addiction. Prolonged use of nicotine, along with other harmful chemicals found in tobacco, can lead to fatal diseases, including chronic obstructive pulmonary disease (COPD) and cancer.

Nicotine withdrawal is a common experience among those who quit smoking or the use of tobacco. It is a group of symptoms ranging from intense cravings to anxiety, irritability, trouble sleeping, and depression. Coping with nicotine withdrawal can be difficult and requires a strategic approach. 

Exercise is among the most natural and accessible tools that can help reduce your cravings, ease withdrawal symptoms and improve mental health. This article will discuss in detail how regular physical activity can help to tackle nicotine withdrawal symptoms. 

Understanding nicotine withdrawal

Nicotine is quickly absorbed into the bloodstream. Once it reaches the brain, it promotes the release of the endorphin(s), hormones which can give feelings of pleasure and well-being. 

Regular use of nicotine can change the way the brain responds to self-control and stress. So, when you quit nicotine, you may experience a rush of symptoms, making it difficult to cope. The symptoms peak in the initial days and can last for several weeks, affecting both your physical and mental health.

Physical effects

1. Cravings: Nicotine cravings can start soon after stopping and can last for about 15-20 minutes. They may come and go. Avoiding known triggers can help manage the situation better
2. Increased appetite: Nicotine suppresses hunger through the release of endorphins in the body. When you quit, hunger can increase, with mostly carbohydrate and sweet cravings. This can often lead to weight gain
3. Headache and dizziness: Headaches are common in the initial weeks and can sometimes lead to migraine
4. Fatigue: Nicotine is a stimulant and uplifts your mood instantly. Without it, you may feel tired and drained of energy

Mental and emotional effects

1. Anxiety and depression: The stress levels in the body tend to become higher after quitting, which can lead to higher anxiety. This anxiety often gradually leads to depression. These symptoms often subside after a month, unless there is a preexisting history of anxiety and depression
2. Irritability and restlessness: You may find yourself becoming irritable or angry for minor or no reason at all. Concentration may also become difficult, affecting your ability to make clear decisions or judgements

Role of exercise 

Physical benefits

Physical activity can help ease symptoms of withdrawal. Physical activity releases neurotransmitters, including endorphins and dopamine, which are natural mood-enhancers. They mimic the pleasurable feelings of nicotine and reduce cravings. 

There is evidence that engaging in physical activity also reduces the release of stress hormone (cortisol), enhances brain plasticity, and improves sleep quality. All of these contribute to reducing symptoms of depression.¹ 

There is research to suggest that regular physical activity and dopamine levels are interconnected in a beneficial cycle: exercise increases dopamine, and dopamine motivates further physical activity.²

Psychological benefits

Engaging in physical activity can improve mental health in general, and especially in individuals suffering from symptoms of nicotine withdrawal. It can, almost instantly, improve your mood and help distract you from cravings. Also, it can reduce anxiety and depression while enhancing your self-esteem and motivation. 

A study including 30 participants found that a moderate-intensity aerobic exercise program had positive effects on their withdrawal experience and smoking habits and improved mood.³ 

Different types of exercise

There are many different types of physical activity that can be used to manage symptoms of nicotine withdrawal. The table below will give you an idea of the different types of exercise and their benefits.⁴ 

Incorporating exercise into your routine

• When dealing with symptoms of withdrawal and the emotional ups and downs, it is necessary to take it slow: one step at a time
• Set goals that are realistic and achievable, and avoid comparing yourself to others
• Try to choose activities that you enjoy, as it can help you to stay motivated
• Schedule your workout at times when you recognise that your cravings or withdrawal symptoms are high
• Reach out to support and fitness programs/communities so that you can interact with people and be held accountable 
• Perhaps keep a journal to track progress and be sure to celebrate victories, big or small, with your friends and family

FAQs

Why is quitting so hard?

It is particularly difficult because of the nicotine addiction. Your brain needs to get used to not having nicotine, and you need to do activities without smoking daily. Consistency helps in managing the symptoms.

I find myself constipated, along with coughing and sneezing frequently during withdrawal. Is it normal?

Yes, several symptoms arise during nicotine withdrawal. Constipation and cold/flu symptoms, such as coughing and sneezing, are common during this time.

How can I resist the urge to smoke?

Plan your day. Make sure you list out reasons for quitting and the benefits it will have for you. Incorporate exercise and meditation into your routine. Have a support system of family and friends to help you through this phase. 

How long do nicotine withdrawals last?

The withdrawal symptoms peak in the first week after quitting. But it will gradually get better. For some people, it can take a few months. 

Will I gain weight if I quit tobacco?

When you stop the intake of tobacco, your appetite increases and you tend to eat more. So in most cases, it can lead to weight gain. But some people do not gain weight at all. Weight gain can be tackled by exercising and maintaining a healthy diet. Remember, quitting tobacco is the best gift you can give yourself. 

Are nicotine replacement products safe? 

Nicotine replacement products are less toxic when compared to tobacco. No evidence currently proves that they are harmful. However, it is not recommended for pregnant women.

What are the different types of nicotine replacement products?

Nicotine patch, nicotine inhaler, nicotine gum, nicotine nasal spray and nicotine lozenge are some of the products. Most of them are over-the-counter drugs or available by prescription.

What are some alternative strategies to manage nicotine withdrawal?

Some strategies, such as laser therapy, acupressure, acupuncture, and electrostimulation, claim to help manage the symptoms. However, no evidence or research has proved the same. 

Summary

Nicotine withdrawal is a set of symptoms arising when one quits smoking/tobacco. These can include physical symptoms like headaches and dizziness, as well as mental and emotional symptoms such as anxiety and depression. While this phase can be difficult, quitting will be the best choice for your overall health and well-being. While there are several strategies available to help manage symptoms, exercise is among the most natural and accessible. You can engage in different types of exercise/physical activity, such as aerobics (including walking, jogging, or swimming), yoga and breathing exercises, or strength training. Regular exercise and maintaining a healthy lifestyle can make a significant difference in managing nicotine withdrawal. Many people have successfully quit nicotine and have gone on to happier, healthier lives. You can be one of them, too.