Quitting smoking offers near-immediate health benefits, including a significant reduction in the risk of atrial fibrillation (A-Fib), a recent study reveals. Researchers from the University of California, San Francisco, led by cardiologist Dr. Gregory Marcus, published their findings in the September 11 edition of JACC: Clinical Electrophysiology.
A-Fib is a condition where the heart's upper chambers, known as the atria, beat irregularly, leading to blood pooling and the potential formation of clots. These clots increase the risk of stroke, making A-Fib a serious cardiovascular concern. While smoking has long been associated with a higher risk of developing A-Fib, the study aimed to determine whether quitting smoking could reverse this risk.
Marcus emphasized the importance of the findings for current smokers, stating, “The findings provide a compelling reason to show current smokers that it’s not too late to quit and that having smoked in the past doesn’t mean you’re ‘destined’ to develop A-Fib.” Even for long-term smokers, he added, quitting could still help avoid the condition.
The research team analyzed health data from the UK Biobank, a large database containing information on more than 146,700 current and former smokers. The participants’ smoking habits and health were monitored over 12 years to assess how smoking status influenced their risk of developing A-Fib. The results were promising: individuals who had quit smoking before the study began had a 13 per cent lower risk of developing A-Fib compared to those who continued smoking. For those who quit smoking during the study period, the risk of developing A-Fib dropped by 18 per cent compared to ongoing smokers.
“This reduction is likely a testament to the potency of reducing atrial fibrillation risk pretty shortly after quitting,” Marcus noted in a news release from the American College of Cardiology. The study highlights how quickly the heart can begin to recover once a person quits smoking, offering hope to those concerned about the long-term health effects of their smoking history.
Effective Ways To Quit Smoking
Quitting smoking can be challenging, but with the right strategies and support, it is achievable. Here are some effective ways to quit smoking:
Create a Quit Plan
– Set a quit date and prepare for it by identifying triggers and challenges.
– Establish a plan to cope with cravings and stressful situations.
Nicotine Replacement Therapy (NRT)
– Use nicotine patches, gum, or lozenges to reduce withdrawal symptoms.
– NRT helps in managing nicotine cravings gradually.
Prescription Medications
– Consult a doctor for prescription medications like varenicline (Chantix) or bupropion (Zyban), which can reduce nicotine cravings and withdrawal symptoms.
Behavioural Therapy
– Seek counselling or therapy to address the emotional and psychological aspects of quitting.
– Cognitive-behavioural therapy (CBT) can help change smoking-related habits.
Support Groups
– Join support groups, either in-person or online, to share experiences and receive encouragement.
– Programs like Nicotine Anonymous or online forums can offer valuable support.
Avoid Triggers
– Identify situations, people, or activities that make you want to smoke and avoid them.
– Keep your hands and mouth busy with alternatives like chewing gum or stress balls.
Stay Active
– Engage in physical activities like walking, cycling, or yoga to reduce cravings and manage stress.
– Exercise releases endorphins, which can help curb the urge to smoke.
Healthy Diet and Hydration
– Eat a balanced diet rich in fruits and vegetables to cleanse your system and curb cravings.
– Drinking plenty of water can help flush nicotine out of your body.
Track Your Progress
– Keep a journal to track your smoking habits and achievements.
– Celebrate milestones like one week or one month smoke-free to stay motivated.
Stay Persistent
– Quitting smoking is a process, and setbacks can happen. If you slip, recommit to your goal and continue trying.
– Reward yourself for progress to reinforce your motivation.