Every year on the second Wednesday of March, the world celebrates No Smoking Day. It falls on March 9 this year. The day is observed to assist those who wish to quit smoking as well as to raise awareness about the negative effects of smoking on one’s health. Cigarette smoking is undeniably one of the most difficult habits to resist. That is why, despite being the biggest cause of unavoidable disease and death in the United States, the prevalence remains high. Public education has greatly increased and cigarette smoking prevalence has reduced by 7% in the last 15 years.
Significance of No Smoking Day
The major objective for celebrating this day is to raise awareness and educate people about the harmful effects of tobacco on their health, whether through cigarettes or other means. The most crucial message is to help smokers quit this dangerous habit.
As a result, it’s vital for people to recognise the dangers of smoking and to try to quit as soon as possible. Controlling a habit like smoking is difficult and requires a lot of motivation and devotion but it is not impossible.
Why is It Difficult to Quit Smoking?
Despite increased awareness of the harms of smoking, the fact remains that it is a difficult habit to overcome. In fact, nearly 70% of smokers indicate a wish to quit and approximately 95% of those who engage in smoking cessation programmes fail.
Although there are many variables that can make it difficult to quit smoking, physical addiction is a major role. Nicotine is the chemical component in cigarettes that leads to physical addiction. When nicotine is inhaled, it causes the release of dopamine and serotonin – popularly known as “feel good” hormones. When dopamine levels begin to fall, the body craves another cigarette in order to trigger the same sensation. Nicotine tolerance develops over time in the body. To put it another way, more nicotine will be necessary to induce the same effect.
There are currently seven FDA-approved drugs to help reduce cravings. Furthermore, doctors and researchers are still looking for natural solutions to help those trying to stop the habit and get rid of the harmful effects of smoking, such as fish oil supplementation.
The Relationship Between Omega-3 and Brain Health
There are various Omega-3 uses. It is essential for a variety of biological activities. They can be found in the membranes of every cell in the body, including the brain. Omega-3 fatty acids are known for their ability to protect cell membrane health, improve communication between brain cells, and reduce oxidative stress and neuro-inflammation.
Smoking has been proven to lower serotonin levels and omega-3 concentrations in the brain and blood. Researchers have decided to undertake a study to further investigate this association because omega-3 fatty acids are responsible for serotonin functioning in the brain and lowering oxidative stress in the body.
Fish Oil and Smoking
According to a recent study, consuming omega-3 fatty acid supplements may lower nicotine cravings and the amount of cigarettes smokers smoke per day.
The randomized controlled trial followed the smoking patterns of 48 frequent cigarette smokers who were given a daily dose of 2710 mg EPA plus 2040 mg DHA or a placebo for one month. Following these were noticed:
- The study found that participants who took the omega-3 fatty acid supplement cut their smoking by an average of two cigarettes per day (11% reduction), while not being asked to adjust their smoking habits in any manner. Furthermore, they demonstrated a considerable reduction in nicotine craving.
- Even a month after discontinuing the supplement, the desire to smoke cigarettes remained significantly lower than their initial level.
- During the 60-day study, neither the craving levels nor the quantity of cigarettes smoked per day in the placebo group changed significantly.
Omega 3 Fatty Acid Foods
Listed below are different Omega 3 fatty acids sources that you should add to your daily diet:
- Fish (especially fatty fish)
- Grass-fed meat
- Seeds and nuts
- Olive and sunflower oils
Daily Consumption of Omega-3
Omega-3 supplements, usually in the form of fish oil capsules, have been promoted as increasing brain power and lowering the risk of heart attack and stroke. Adults should eat no more than three grams per day of the two fish oils, one gram per day from fresh foods, and no more than two grams per day from dietary supplements, according to the US Food and Drug Administration.
Conclusion
Supplementing with fish oils has been shown to be an effective technique for reducing cigarette cravings and oxidative stress. Because omega-3 supplementation is thought to be safe and beneficial for a wide range of health problems. Diet and oral supplementation are two ways to get omega-3 fatty acids. This No Smoking Day, take a pledge to stop smoking and introduce omega 3 in your daily lifestyle.
