Risk Factors Can Influence The Risk of Developing Nicotine dependence

Genetics are NOT the only risk factor for Nicotine Dependence.
Nicotine Dependence is believed to be caused by a combination of environmental, genetic and lifestyle factors. Now that you have learnt about your genetic risk, you can determine how aggressively you need to make lifestyle changes to reduce your risk.
The earlier in your life that you commit to living a healthy lifestyle, the more you can reduce your risk for or delay the development of Nicotine Dependence.

Suggested Lifestyle Changes

Dietary Recommendations:

1. Food deprivation can increase the urge of smoking. Therefore, be sure to follow a regular meal schedule with sufficient meal portions to suppress the urge to smoke.
2. Drink ginseng tea as it can help to reduce the desire to smoke.
3. When the desire to smoke arises, drink milk as it will reportedly worsen cigarette taste by making it bitter.
4. Sugar-free chewing gum and mint can help reduce cravings.
5. Reduce consumption of caffeine, meat, sugar and spicy foods as they can enhance the taste of smoke.
6. Caffeine can be a strong trigger for smoking as it enhances the cravings.
7. Increase consumption of vegetables and fruits. Smoking reduces the absorption of vitamin C and calcium, therefore, you are advised to consume more citrus fruits.

Lifestyle Recommendations:

1. Avoid smoking any form of substances that contain nicotine. For example, vape, e-cigarettes, traditional tobacco cigarettes, juul, etc.
2. Seek for mental support from family, friends, counselors and support groups to help you cope with nicotine dependence.
3. Avoid meeting people who will encourage smoking.
4. Establish good stress coping mechanisms with good sleep hygiene, a healthy diet, exercising regularly where good habits help to avoid alcohol, nicotine dependence, and compulsive behaviours.

Exercise Recommendations:

1. Follow a regular weekly exercise routine with at least 150 minutes of moderate intensity exercises (e.g. brisk walking, dancing, gardening) or 75 minutes of vigorous intensity exercises (e.g. running, swimming, cycling).
2. Get a companion and an accountability partner to encourage each other for regular exercising.

Result Explanation Recommendations:

1. Aerobic exercises can reduce the possibility of getting migraines. For example: cycling, swimming, brisk walking, etc.
2. Attempt relaxing exercises (e.g. deep breathing methods and meditation) can help reduce stress, which can also help to cope with stress-related migraine.
3. Stretching exercises on the shoulder and neck can relieve tension and muscle tightness.