Quit chewing tobacco with these lifestyle tips to prevent oral cancer, periodontal disease, and tooth decay.

India faces major challenges in addressing oral cancer, a disease that disproportionately impacts the nation’s health. Chewing tobacco has been identified as a significant risk factor for this disease. The World Health Organization (WHO) estimates that up to 90% of oral cancers in India are caused by tobacco consumption, including chewing. The increasing number of oral cancer cases in the country highlights the urgent need to address the root causes of this epidemic.

Chewing tobacco exposes users to a powerful cocktail of carcinogens that can cause malignant tumors in the mouth, throat, and surrounding areas.apart from cancerchewing tobacco increases the risk of developing other diseases. oral health problems periodontal disease, etc. tooth decayleukoplakia.

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

Explore new hobbies and activities

Invest your energy: Redirect the time and energy you spend on chewing tobacco to engaging hobbies and activities that promote relaxation and fulfillment, such as gardening, painting, or playing an instrument.

Socialize without smoking: Plan social outings and gatherings where chewing tobacco is not allowed, and focus on enjoying meaningful interactions and building connections without relying on the habit.

Create a tobacco-free environment

Clear the trigger: Eliminate tobacco-related paraphernalia such as chewing products, ashtrays, and advertisements from living spaces and workplaces to minimize cues that can trigger cravings.

Establish boundaries: Create an environment that supports your smoke-free efforts by establishing boundaries with your family and roommates regarding tobacco use in shared spaces.

Enhance nutritional intake

Eat a balanced diet. Prioritize a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to provide essential nutrients that support overall health and help you quit smoking.

Stay hydrated regularly: Staying hydrated by drinking enough water throughout the day can help suppress your appetite, maintain oral health, and eliminate toxins from your body.

manage stress and emotions

Practice stress reduction techniques: Manage stress without resorting to chewing tobacco by incorporating stress relief techniques like mindfulness meditation, deep breathing exercises, and yoga into your daily routine.

Seek emotional support: Seek emotional support from friends, family, and mental health professionals during difficult times to build resilience and find healthier coping mechanisms.

Reward progress and celebrate milestones

Set milestones. Break down your journey to quit smoking into smaller achievable milestones and celebrate each milestone you reach along the way.

Reward yourself: When you reach a milestone, like a spa day, your favorite meal, or a weekend getaway, reward yourself with a non-tobacco-related reward to reinforce positive behavior and motivation to keep going.