Stop tobacco chewing with these lifestyle tips to avoid oral cancer, gum diseases, tooth decay

How to stop tobacco chewing: Incorporate stress-relieving practices into daily routines, such as mindfulness meditation, deep breathing exercises, or yoga, to manage stress without resorting to tobacco chewing (Image: Canva)

India faces a significant challenge in dealing with oral cancer, a disease that has a disproportionate impact on the country's health. Chewing tobacco has been identified as a significant risk factor for this disease. The World Health Organisation (WHO) estimates that tobacco consumption, including chewing, is responsible for up to 90 percent of mouth cancer cases in India. The rising number of cases of oral cancer in the country highlights the pressing need to address the underlying causes of this epidemic.

Tobacco chewing exposes users to a potent mix of carcinogens, that lead to the development of malignant tumours in the mouth, throat and surrounding areas. Apart from cancer, chewing tobacco increases the risk of developing other oral health problems such as gum disease, tooth decay, and leukoplakia.

Here are some lifestyle modifications, suggested by Dr Aravind Badiger, Technical Director, BDR Pharmaceuticals, you can consider to lower the risk of oral cancer.

Explore new hobbies and activities

Channel your energy: Redirect the time and energy spent on tobacco chewing towards engaging hobbies or activities that promote relaxation and fulfillment, such as gardening, painting, or playing musical instruments.

Socialise without tobacco: Plan social outings or gatherings where tobacco chewing is not permitted, focusing on enjoying meaningful interactions and building connections without relying on the habit.

Create a tobacco-free environment

Clear triggers: Rid living and workspaces of tobacco-related paraphernalia, including chewing products, ashtrays, and advertisements, to minimise cues that may trigger cravings.

Establish boundaries: Set boundaries with family members or roommates regarding tobacco use within shared spaces, creating an environment that supports tobacco cessation efforts.

Enhance nutritional intake

Follow a balanced diet: Prioritise a well-rounded diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, providing essential nutrients that support overall health and aid in tobacco cessation.

Hydrate regularly: Stay hydrated by consuming adequate water throughout the day, which can help alleviate cravings, maintain oral health, and flush out toxins from the body.

Manage stress and emotions

Practice stress reduction techniques: Incorporate stress-relieving practices into daily routines, such as mindfulness meditation, deep breathing exercises, or yoga, to manage stress without resorting to tobacco chewing.

Seek emotional support: Lean on friends, family, or mental health professionals for emotional support during challenging times, fostering resilience and finding healthier coping mechanisms.

Reward progress and celebrate milestones

Set milestones: Break down the tobacco cessation journey into smaller, achievable milestones, celebrating each milestone reached along the way.

Reward yourself: Treat yourself to non-tobacco-related rewards for reaching milestones, such as a spa day, a favourite meal, or a weekend getaway, reinforcing positive behaviour and motivation to continue.