Withdrawal Symptoms: Fatigue and Discomfort After Quitting Smoking

Feeling sleepy~~~~??

Hello, Dr.
Tang.
I have quit smoking for 10 days now.
Even though I haven't done much, I feel very sleepy, and I often experience headaches or a heavy, dizzy sensation.
Is this a withdrawal symptom from quitting smoking? I drink coffee to stay alert, but many reports say "avoid stimulants." However, if I don't drink it, I feel very sleepy.
Why is that? Additionally, I am experiencing constipation, which is quite bothersome, and I feel hungrier than usual.
What could be the reason for this? Please help clarify my doubts! Thank you.

Xiao Mei, 20~29 year old female. Ask Date: 2003/10/01

Dr. Tang Xinbei reply Smoking Cessation

Dear Xiaomei,
I’m glad to hear that you have started taking action to quit smoking! From your description, it seems that nicotine withdrawal symptoms are bothering you, causing fatigue, weakness, increased appetite, and gastrointestinal discomfort.
I suggest that when you feel tired, you can drink cold water or splash your face with cold water; you might also try using a little invigorating essential oil (such as applying some on your forehead or the bridge of your nose).
Some people recommend taking a cold shower every morning as a viable method.

As for stimulating beverages, drinking tea or coffee is acceptable, but be mindful of the quantity, especially with instant or canned coffee; ideally, you should limit yourself to no more than three servings (three cups) a day, as coffee can still be addictive.
Sucking on mint candies is also an option, but remember to maintain oral hygiene.

Regarding your increased appetite, this is a normal phenomenon; many people who quit smoking may gain one to two kilograms in the first couple of months.
As long as you control your diet and incorporate exercise, you will likely return to your original weight afterward.
For constipation, I recommend consuming more fiber-rich foods, such as celery, cucumbers, konjac jelly, tomatoes, apples, and bamboo shoots.

Wishing you peace, joy, and success in quitting smoking!

Reply Date: 2003/10/01

More Info

Quitting smoking is a significant step towards improving your health, and it's common to experience withdrawal symptoms during this process. The symptoms you're describing—fatigue, headaches, dizziness, constipation, and increased appetite—are indeed typical withdrawal symptoms associated with nicotine cessation.

Understanding Withdrawal Symptoms
1. Fatigue and Drowsiness: When you quit smoking, your body undergoes various changes as it adjusts to the absence of nicotine, which is a stimulant. Nicotine increases dopamine levels in the brain, contributing to feelings of alertness and pleasure. Without it, your body may feel fatigued and lethargic as it recalibrates. This can lead to increased sleepiness and a desire to rest more than usual.

2. Headaches and Dizziness: These symptoms can also be attributed to withdrawal. Nicotine affects blood flow and can cause changes in blood pressure. When you stop smoking, your body may experience fluctuations in blood pressure, leading to headaches and dizziness. Additionally, the stress of quitting can contribute to tension headaches.

3. Constipation: Nicotine stimulates bowel activity, and when you quit, your digestive system may slow down, leading to constipation. This is a common issue for many who quit smoking. To alleviate this, increasing your fiber intake through fruits, vegetables, and whole grains can help promote regular bowel movements.

4. Increased Appetite: Many individuals experience an increase in appetite after quitting smoking. This can be due to the body's adjustment to the absence of nicotine, which can suppress appetite. Additionally, some people may turn to food as a substitute for smoking, leading to cravings for snacks or comfort foods.

Caffeine and Stimulants
Regarding your use of coffee to combat fatigue, it's important to be mindful of your caffeine intake. While caffeine can provide a temporary boost in energy, excessive consumption can lead to increased anxiety and disrupt sleep patterns, which may exacerbate your withdrawal symptoms. Moderation is key; try limiting your intake to a few cups a day and consider other non-caffeinated ways to boost your energy, such as light exercise or hydration.

Managing Symptoms
Here are some strategies to help manage your withdrawal symptoms:
- Stay Hydrated: Drinking plenty of water can help alleviate fatigue and support your digestive system.

- Regular Exercise: Engaging in physical activity can boost your mood, increase energy levels, and help regulate your appetite.

- Healthy Snacking: Opt for healthy snacks like fruits, vegetables, or nuts to manage increased hunger without excessive calorie intake.

- Relaxation Techniques: Practices such as deep breathing, meditation, or yoga can help reduce stress and improve your overall well-being during this transition.

Conclusion
It's commendable that you've taken the step to quit smoking, and while the withdrawal symptoms can be uncomfortable, they are temporary. Your body is healing and adjusting to a healthier state. If your symptoms persist or worsen, it may be beneficial to consult a healthcare professional for further support. They can provide additional resources, such as counseling or medication, to help ease your withdrawal experience. Remember, quitting smoking is a journey, and it's okay to seek help along the way. Good luck, and stay strong!

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