Interested in a Natural Way to Quit Smoking?

If you're looking for a natural way to quit smoking, chances are it's important to you to avoid the potential side effects that come with prescription drugs or  nicotine replacement therapy.  There are a handful of possible products or methods that fit these criteria, including a technique called nicotine fading, herbs to quit smoking, and plain-old cold turkey quitting. 

(If you're looking for information about quitting smoking using hypnosis, acupuncture, or laser therapy, you'll find that in the  Alternative Methods section of this site.)

Quit Smoking Gradually: Nicotine Fading

Probably the  most natural way to quit smoking is by using a technique called  nicotine fading.  The 'fading' technique is commonly used within professional recovery programs because it helps to minimize withdrawal symptoms without introducing additional drugs into the body.  This technique is deceptively simple - it's just a way to gradually reduce the amount of nicotine intake so that when you quit, withdrawal symptoms are minimal.  However, implementing a nicotine fading plan can be challenging, simply because of the self-discipline that is required to meet self-imposed 'rules' or constraints.  It may be easier to use this technique when it is embedded within a structured program for quitting.

You can read more about nicotine fading  at the tab above. 

BTW, nicotine fading is the technique that I use in the program that I developed, called  The Complete Quit System.  This program combines a structured nicotine fading strategy with a series of techniques designed to eliminate the psychological dependence on smoking, in order to address both the physical and psychological aspects of quitting.

Herbs to Quit Smoking: Lobelia

Another natural way to quit smoking is to use an  herbal remedy.  Most herbal remedies to quit smoking include lobelia, also known as "Indian Tobacco," which acts on the brain in ways similar to nicotine.  The good news is that, unlike nicotine, lobelia is not addictive.  The bad news is, lobelia is also know as 'puke weed,' and in larger doses can cause nausea and vomiting as an unintended side effect. 

There are a number of herbal formulations designed to help people quit smoking, and used as directed they should be relatively safe.  However, don't make the mistake of thinking that because herbal remedies contain 'all natural' ingredients that you need not take care with them.  Especially if you are pregnant or have other health issues, DO be sure to check in with your health practitioner,  get any herbal remedies or ingredients from a reputable source, and use them as directed.  Although an herbal remedy can be an effective and natural way to quit smoking, herbs can be powerful, so don't misuse them.

You can read more about lobelia  at the tab above, including a technical description of how its active ingredient, lobeline, works in the brain. 

Quit Smoking Cold Turkey

OK, quitting smoking  cold turkey is not necessarily something I'd recommend, but it certainly is one option if you are looking for a natural way to quit smoking without introducing any new drugs or chemicals into your system.  Even herbs (which are certainly more 'natural' than the medicines derived from them) can have side effects.  (Keep in mind that the definition of a side effect is just an effect from the herb or drug that is not the desired effect.  For instance, if you take lobelia in sufficient quantity to make yourself vomit, this is a side effect if you are using it to quit smoking, but it is the desired effect if you are using it as an emetic - in other words, if you are trying to induce vomiting.) 

Back to quitting cold turkey...  You can read a little more about it at the tab above, including a list of nicotine withdrawal symptoms you can expect if you choose this method of quitting.  My opinion is that there are a lot of better, more successful ways to quit smoking, but if you have never tried to quit smoking before, you could start with this one, just to get a 'baseline' measure of what it's like.  It has about a 5% success rate long term, so some people are able to quit this way.

My Recommendations

Nicotine fading is my favorite of all the methods for minimizing withdrawal symptoms, because of its simplicity and adaptability, and the fact that it introduces no new chemicals into your body.  By any measure, this is really the most natural way to quit smoking - it mirrors how most people started smoking.  However, it may be difficult to implement effectively outside of a structured program, and its success rate really depends on pairing it with  effective behavioral techniques to beat the psychological dependence.  Lobelia, the main ingredient in most herbal formulations, also has evidence suggesting it may be effective.  Again, if you choose an herbal formula, you'll want to be sure to combine it with a plan for eliminating the psychological dependence, too. 

Use Nicotine Fading to Quit Smoking Gruadually

If you want to quit smoking gradually, you may want to consider a technique called nicotine fading.  This may be the most natural way to quit smoking, since it doesn't introduce any chemicals, drugs, or even herbs into your body.  However, it still manages to alleviate withdrawal symptoms substantially, which is why it is a commonly used technique in professional recovery programs.

Nicotine fading consists of a structured, time-limited procedure to gradually reduce the amount of nicotine that you take in until you are not taking in enough to sustain the physical nicotine addiction.  At that point, quitting becomes primarily about dealing with the psychological dependence.  (However, don't underestimate the task of eliminating the psychological dependence - this may be the most important part of quitting, and is why virtually every method to eliminate the physical addiction comes with the recommendation that you also include a behavioral/psychological component in your quitting strategy.)

Effectiveness

Gradually reducing nicotine intake is a very effective way of reducing or eliminating the withdrawal symptoms associated with nicotine.  In fact, this principle is the primary reason nicotine replacement therapies work - they allow you to gradually eliminate the nicotine in order to minimize withdrawal, and make quitting less unpleasant.

The most effective version of nicotine fading accomplishes a gradual nicotine reduction by using a schedule to gradually reduce the number of cigarettes you smoke, and a periodic brand-switching strategy to reduce the amount of nicotine per cigarette.  These two factors are carefully calculated to accomplish a gradual nicotine reduction over a period of a couple of weeks, which helps minimize withdrawal symptoms.  Like most techniques that are designed to eliminate nicotine addiction, success rates improve when you combine nicotine fading with a behavioral program that helps eliminate the psychological dependence, too. 

Mechanism of Action

The basic mechanism of action is simple: A gradual reduction in an addictive substance allows the body to adjust to small changes, which results in fewer and more minor withdrawal symptoms.  This is the same principle behind nicotine replacement therapy, but instead of replacing nicotine from cigarettes with nicotine from some other source, nicotine fading simply gradually reduces the nicotine intake from cigarettes. 

How to Quit Smoking Gradually

If you want to quit smoking gradually, it is critical to created a structured and time-limited nicotine fading plan, and incorporate it into a behavioral plan to eliminate the psychological dependence.  In simple terms, you need to calculate the amount of nicotine you are taking in now, decide how long you want to take to get down to zero (in other words, when you will quit smoking) and then chart out your nicotine reduction plan to get from where you are now down to zero in that period of time.  You can quit smoking gradually by reducing your nicotine intake by smoking fewer cigarettes each day, and by switching to brands with lower nicotine content at specific intervals.  I recommend a time period of 2-3 weeks, depending on your current nicotine intake.  If you are a heavier smoker, you can make some substantial reductions in the beginning, and then taper more gradually for the last week or two.

By the way, don't mistake this technique for what people do when they say they are 'cutting back' on smoking.  There are some very important differences.  For instance, research shows that people cannot successfully reduce their nicotine intake over the long term.  Most people who try end up creeping back up to their established addiction level.  And since even relatively small amounts of nicotine are quite harmful, this is  not a winning strategy.  In contrast, nicotine fading is a structured and time-limited strategy to quit smoking gradually that is used to minimize nicotine withdrawal in the most natural way possible as you quit.  The time limited part is important, because as long as you are still addicted to nicotine, your body will push you to meet your established addiction level.  The structure is an important part of this natural way to quit smoking, because it is the gradual reduction of nicotine intake that helps to minimize withdrawal symptoms.

I highly recommend that you invest in a good behavioral program, as well.  The nicotine fading strategy is a simple and effective one, but dealing with nicotine addiction itself is just ONE element of a successful quit smoking attempt.  Like most products or techniques for eliminating nicotine addiction, it will work much better if it is coupled with techniques to eliminate the psychological dependence on smoking, too.

Side Effects

There are no side effects per se from nicotine fading as a technique, since you're not introducing any new substances into your body.  However, if you decide to try to quit smoking gradually, keep in mind that no matter what product or technique you use, you will still likely have some withdrawal symptoms.  Nicotine fading, if done properly will substantially reduce the withdrawal symptoms you would experience otherwise.

Pros and Cons

What are the pros and cons of using nicotine fading to quit smoking gradually?

 Pros

• There are no side effects to this technique, and done properly, it significantly reduces withdrawal symptoms.

• The technique itself is free - no product to buy or pills to take.  You may choose to pay for either an inpatient program or another type of program that uses this technique, but if you do, make sure that what you're paying for includes effective techniques for eliminating the psychological dependence, not just a nicotine fading schedule.

• This is one off the most 'natural' of all of the techniques or products, since you're not introducing any additional chemicals or drugs into your body.

Cons

• The primary 'con' to trying to quit smoking gradually is that it may be difficult to self-monitor  - that is, people attempting to use nicotine fading outside of a structured program may end up just 'cutting down,' which isn't very effective over the long term.

My Recommendations

Of all the 'natural' ways to quit smoking, I think this is one of the best options, provided it is incorporated into a larger plan for quitting.  There are no side effects, since you're not introducing any new drugs into your system.  And unlike cold turkey quitting, using a nicotine fading technique to quit smoking gradually is very effective at alleviating the worst of withdrawal symptoms.  It's also an extremely flexible option - it can be incorporated into a variety of quitting strategies. 

An added advantage of nicotine fading is that it can be combined with techniques designed to eliminate the psychological dependence on smoking, too.  For the record, nicotine fading is one technique that I use in my proprietary program,  The Complete Quit System,  precisely because it is so effective. 

If you decide you want to try this technique, be sure to write down your nicotine fading schedule (if you devise your own), and make a plan for eliminating the psychological dependence, too.  If you want to check out my proprietary program which incorporates the nicotine fading technique into a step-by-step plan for eliminating the psychological dependence, you can get more information about that  here.

Supporting your quit attempt with the best behavioral/psychological program you can find can dramatically increase your chances of success.

Use Herbs to Quit Smoking Naturally?

Lobelia, also known as "Indian Tobacco" is one of the more commonly used herbs to quit smoking.  This herb is the main ingredient in many commercial herbal quit smoking remedies such as NicRX, Finally Free, and NicoCure.  These products all provide an herbal combination in pill form that is designed to help reduce cravings and withdrawal symptoms.

If you're considering using herbs to quit smoking, but don't like pills, there is also an herbal patch that delivers the herbal treatment transdermally (through your skin).  It's called Zero Nicotine.

The active ingredient in lobelia is an alkaloid called lobeline, which affects the brain in ways similar to nicotine.  See  Mechanism of Action below for an in-depth explanation of how this can help you quit. 

Besides lobelia, herbal remedies formulated specifically for smoking cessation typically contain other herbal ingredients that are intended to work in conjunction with lobeline to help reduce stress, clear mucus and soothe mucus membranes, support lung health, and promote detoxification. 

Effectiveness

Unfortunately, there isn't a lot of direct evidence for the effectiveness of lobelia or other herbs to quit smoking, including the combination herbal formulations for quitting.  The gold standard for research - meta-analytic evidence -  is lacking for this method, primarily because there are not any studies that meet the very high standards for inclusion in meta-analysis.  This is unfortunately relatively common for non-drug-related aids, including herbs to quit smoking. 

However, there is clear evidence that lobelia's active ingredient, lobeline, has a  mechanism of action that is similar to the prescription drug  varenicline (Chantix), which has been shown to be moderately effective.  This provides some evidence that lobelia may be an effective way to quit.  (Interestingly, lobeline's mechanism of action is currently being researched with an eye towards helping people quit methamphetamines because of its effects on dopamine release, which is also a key factor in smoking cessation.) 

Mechanism of Action

OK, this is the technical part.  If you're not interested in a technical explanation of the mechanism of action, feel free to skip ahead to 'How to Use Herbs to Quit Smoking'.

Unlike other herbs to quit smoking, Lobelia impacts neurotransmitter activity in a way that is similar to nicotine.  The active ingredient, Lobeline, is a both a nicotine agonist and antagonist derived from an Indian plant “lobelia inflata.”  Here's what that means:

The brain has neurotransmitter receptor cells that have been labeled 'nicotinic' receptors because they are stimulated by nicotine.  Lobeline acts on these cells as an 'agonist,' which means that it binds to these cells and stimulates them in a similar way to nicotine.  (The effects are not as strong as nicotine, however.)  Because the drug is in effect 'parked' at the receptor sites on these cells, it also partially blocks nicotine from activating them, thereby reducing the effect of nicotine in the brain from smoking, and helping to reduce the 'reward' associated with smoking.

Interestingly, unlike nicotine, which is highly addictive, lobeline does NOT appear to be addictive.  This may be because of its structural differences from nicotine, and the different ways that it affects dopamine storage and release.  (Dopamine is another a neurotransmitter - one that is implicated in addictive patterns of behavior.) 

Rather than stimulating the release of dopamine in the normal way (from the presynaptic terminal), lobeline appears to induce the metabolism of dopamine intraneuronally as well as inhibit dopamine re-uptake.  The result of this is that rather than getting a 'dose' of rewarding dopamine immediately connected to the behavior of smoking (or of taking lobeline), the dopamine effect is more diffuse.  So you still get the pleasant dopamine effect, but because it is not strongly associated with the behavior, it does not induce addictive behaviors, and in fact partially blocks the addictive effect of nicotine intake.

Dwoskin LP, Crooks PA., (2002) A novel mechanism of action and potential use for lobeline as a treatment for psychostimulant abuse. Biochemical Pharmacololgy. Jan 15;63(2):89-98.

A Note About Addiction 

One of the reasons smoking is so psychologically addictive is because the method of delivery - smoke - has an immediate effect on your system.  In other words, you are 'rewarded' right after the behavior - not 5 minutes later, or half an hour later.  Psychological research shows that rewards or punishments that follow the action quickly have a much greater effect than rewards or punishments that are delayed.  So the act of lighting up is immediately rewarded, and it becomes a very strong behavior, making it very difficult to quit. 

Because lobeline partially mimics nicotine, but in a steady, all-the-time way, NOT as a response to lighting a cigarette, and also partially blocks the effects of real nicotine, the act of lighting up isn't as 'rewarding' as before, and the addiction itself is weakened.  Both of these effects make it easier to quit smoking.

Do keep in mind that the 'reward' of nicotine in the brain is only one part of the physical and psychological addiction to nicotine and smoking more generally.  There are many other aspects of smoking dependence that should be addressed by psychological and behavioral techniques designed to help eliminate their effects.  See below for specific recommendations in that department.

How to Use Herbs to Quit Smoking

You could use lobelia all by itself buy purchasing it as an herb or a tincture, but because of the variability of unregulated supplements and the negative effects of overdose, this is a little risky.  Keep in mind that lobelia is also known as 'pukeweed,' and can have significant negative consequences if you don't regulate the dosage properly.  (See side effects).  If you are an herbalist or know one who is familiar with lobelia as a quit smoking aid, you may have more luck coming up with an effective lobelia concoction, including other herbs to quit smoking that act to help clear the lungs and support your quit attempt in other ways.

Otherwise, it may be worth using one of the herbal formulations that is designed specifically for quitting smoking.  Although they can be a little more expensive, they have the added advantage of a combination of herbal ingredients that are intended to work with the lobelia to support your quit attempt.   These pre-formulated herbal products are generally simple to use, and have clear instructions regarding dosage, including the maximum safe amount.  Formulations which include lobelia generally recommend that you begin the herbal treatment on your actual quit day.  Smoking while on the formulation increases the probability of side effects such as nausea. 

If you choose to use lobelia to help you quit, keep in mind that this is just ONE element of a successful quit smoking attempt.  You'll want to combine it with the best behavioral program for quitting you can find, to maximize your chances for success.  (See My Recommendations below for more on this.)   In the near future I plan to evaluate some of the more commonly available herbal products to determine which one(s) are likely to be the most beneficial.

Side Effects

It is important to realize that just because a product is called 'natural' or contains only natural ingredients such as herbs doesn't mean it is without risk.  Modern day prescription medicines are still commonly derived from medicinal herbs, and keep in mind that some herbs to quit smoking can also have relatively powerful effects.

Herbal supplements, including herbs to quit smoking, are not regulated as stringently by the FDA as prescription and over the counter medicines, but the FDA's Center for Food Safety and Applied Nutrition does keep track of adverse events associated with foods and supplements.  There have been cases of adverse reactions associated with lobelia.  According to this agency, the possible heath hazards range from breathing problems at low doses to sweating, rapid heartbeat, low blood pressure, and possibly coma and death at higher doses.  They also indicate that lobelia may be dangerous to pregnant women, children, and people with heart problems.  (Of course, to maintain proper perspective, remember that cigarette smoke is also especially dangerous to these groups.)

In any case, do keep in mind that even "all natural" herbal products should be treated with the same caution that you would use for any medicine, including following the label directions and checking in with your doctor if you have any special health concerns.

Pros and Cons of Using Herbs to Quit Smoking

What are the pros and cons of using Lobelia to quit smoking? 

 Pros

• Various herbal formulations using lobelia are available without a prescription

• Lobelia's basic mechanism of action as a nicotinic agonist and antagonist has been shown to be effective in the prescription medicine varenicline, which provides some evidence for the likely effectiveness of lobelia.

• The herbal formulations are simple to use, generally requiring that you take a couple of pills 2-3 times a day.

• Most herbal formulation using lobelia also include complementary herbs to help soothe withdrawal symptoms and promote cleansing.

Cons

• There is not enough research on lobelia and long-term smoking cessation to meet the 'gold standard' for evidence of effectiveness - no studies with long-term outcome data are available to be included in meta-analysis.

• Like many drugs, herbs, including lobelia, can have adverse effects for some people.  (See side effects, above.)

My Recommendations

I have to admit to a preference for more natural products and methods over prescription drugs, but often there is not enough high-quality research to draw strong conclusions about their effectiveness.  I'd like to see more evidence of effectiveness for lobelia and other herbs to quit smoking, but given the information that is available, I would say this is worth a try, particularly if you are inclined towards more natural alternative therapies rather than prescription drugs.  Based on the research and information that is available regarding the mechanism of action for lobelia, I believe that it's quite likely that it will help at least some people improve their chances of quitting successfully.

If you decide to try an herbal remedy, I strongly recommend that you combine it with a compatible behavioral program that will also help you eliminate the psychological dependence.  Lobelia or other herbs to quit smoking may help, but don't count on them to be a 'magic pill' that will 'make' you quit.  You still have to do the work of eliminating the psychological aspects of your habit. 

Increase your chances of success by supporting your quit attempt with the best behavioral/psychological program you can find. 

Quit Smoking Cold Turkey: The Good, The Bad, and The Ugly

If you've ever tried to quit smoking cold turkey, you may already know everything you need to know about this method.  Cold turkey.  It's fine for a late night Thanksgiving snack, but as a quit smoking method, most people find it pretty challenging.  If you're not already familiar with the phrase, to 'quit smoking cold turkey' is basically to quit all at once without tapering or using any aids to alleviate withdrawal symptoms. 

If you've been around for awhile, you almost certainly know someone who has tried to quit cold turkey, if you haven't tried it yourself.  When I was growing up we had a family friend who claimed that she 'just threw those nasty things away one day, and never had another one.'  She was an older lady who had started smoking in a different era, when it was considered glamorous.  When it became clear that smoking is more 'cancerous' than 'glamorous,' she decided to give it up.  She also confessed that she continued to have cravings, even 17+ years after quitting.

Effectiveness

The long term success rate for people who quit smoking cold turkey is around 5%.  Of course, this includes people like our family friend, who, although she managed to refrain from smoking for 17+ years, continued to have ongoing cravings for cigarettes.  She certainly deserves credit for her accomplishment, to be sure, but for most of us a better measure of success would include the extent to which the person is able to eliminate the desire to smoke, and become a happy and comfortable ex-smoker, not someone who continues to struggle with cravings for cigarettes on a daily basis.

Side Effects

There are no 'side effects' per se when you quit smoking cold turkey, but you can expect significant withdrawal symptoms from nicotine.  In other words, unlike quit smoking drugs, or patches or nicotine gum, there aren't any negative effects from the method of quitting.  However, when you stop smoking cold turkey, you're much more likely to experience significant nicotine withdrawal symptoms.

Nicotine withdrawal symptoms can include:
Headaches	Anxiety	Itchiness
Insomnia	Restlessness	Muscle cramps
Fatigue	Cotton mouth	Heart palpitations
Drowsiness	Dry/sore throat	Poor concentration
Tremors	Constipation	Digestive Problems
Irritability	Hunger	Dizziness
Sensitivity	Thirst	etc.

[More on nicotine withdrawal coming soon...]

Pros and Cons

What are the pros and cons of trying to quit smoking cold turkey?

There are pros and cons to quitting cold turkey, and although I think the 'cons' outweigh the 'pros' for this method, if you've never tried to quit cold turkey, (or if you haven't yet tried to quit at all), you may consider it, simply because you'll probably learn a lot about yourself and your habit during the process.

 Pros

• It's free, with no 'side effects' from the quitting method (although you can expect significant withdrawal symptoms).

• It has a 5% success rate, so it's not hopeless - 5 out of 100 people do manage to quit this way (although there is no way to tell how many of them actually eliminate the urge to smoke).

• If you have never tried to quit smoking cold turkey, it will likely be a learning experience.  Even if you don't successfully quit using this method, you may learn things about yourself and your habit that will help you quit on a future attempt.

Cons

• A 5% success rate means a 95% failure rate - there are many things you can try besides cold turkey quitting to improve your chances of success.

• When you quit smoking cold turkey, you have to deal with unmitigated physical withdrawal symptoms, which can be a significant barrier to success.

• This method does nothing to help you with the psychological dependence on smoking.  While it's true that the physical addiction will eventually take care of itself, if you don't address the psychological dependence, it can continue to plague you long after you quit.

My Recommendations

Generally speaking, I don't recommend that folks try to quit smoking cold turkey.  The success rate is quite low, the physical withdrawal symptoms are unpleasant, and there is a risk of never really eliminating your desire to smoke, even if you manage to refrain from smoking for a long time.  Most alternative methods to quit smoking help deal with one or more of these issues, which improves your chances for success.

That said, if you are brand new to the idea of quitting, and you've never tried to quit, you may want to try to quit smoking cold turkey, at least as an experiment.  There is a fair amount of research that shows that most people make several attempts to quit before they are successful.  That may be partly because people often try several methods before they find one that is 'right' for them.  However, in my experience, it is also true that most folks learn something about themselves and their habit with every attempt, increasing their odds for the next try. 

So if you've never tried to quit before, you could start by trying cold turkey.  Who knows, you might be one of the 5% that is successful with this method.  Alternatively, even if you've never tried to quit before, you could try to stack the odds in your favor by combining one or more techniques or products with a better success rate.