Quitting or Reducing Smoking
Start by limiting the amount you smoke. Cut back on the amount of cigarettes you smoke in a day. The less you smoke, the better your breath will become. Plan the times you smoke. Avoid smoking before meetings or social events. If you have a profession that involves speaking, smoke after work. Your health will also improve. Cutting out cigarettes will save you money.
Try nicotine replacement therapy. Using a nicotine delivery system, other than smoking, cuts out many of the harmful effects of the smoke itself. Slowly lower the intake of nicotine overtime to break your bodies craving of it. By quitting smoking, you will no loner have to fear bad breath caused by it. Look for some of the following forms of nicotine replacement therapy: Nasal sprays Gums Patches Electronic cigarettes, which replace smoke with vapor, and still deliver nicotine.
Delay the craving. If you feel like you are about to smoke, make yourself wait ten minutes. Keep yourself occupied with another activity for that time. Doing this will allow the craving to pass, or at least, diminish in its intensity. Distract yourself with something that demands your full focus, such as a puzzle. Physical distractions can also help. Try going for a walk or clean your house. Focusing on another task allows the craving to pass and prevents you from giving into it. Don't dwell on the craving during the ten minutes. Ignoring the craving will ultimately help you stop smoking and remove the problem of bad breath caused by it.
Get support in your effort to quit. Quitting can be very difficult. There is no need to make it even more difficult by going it alone. Use the support of those around you to meet your goal. Ask that they not smoke around you. Ask them to help by not offering any tobacco products to you. Have them remind you of your goals when you feel a craving. Talk with them often about your progress and how well you are doing. Try quitting at the same time with a friend who smokes.
Practicing Dental Hygiene
Brush your teeth after smoking. Brushing your teeth is something you should be doing twice daily, however, you should also do it after you have been smoking. Brushing your teeth will help to cover up any odor and may help reduce the smell of smoke in your breath. Spend at least two minutes brushing. Make sure your toothbrush is the right size, just big enough to get in all areas of your mouth. Try flossing as well as this can eliminate extra odors, beyond the ones cause by smoking.
Try using mouthwash. Mouthwash is designed to quickly rid the mouth of bacteria and leave it feeling and smelling clean. Use mouthwash right after you smoke to help stop bad breath. Alcohol based mouthwashes can irritate your mouth. Look for the ingredient thymol, as it is an antiplaque/anti-gingivitis agent. Try carrying a small “travel-size” bottle of mouthwash with you.
Clean your tongue. Cleaning your tongue can remove many bacteria, which are responsible for bad breath, and may also help reduce odor caused by smoking. Scraping your tongue will help keep it clean and improve your breath. Try to clean your tongue each day. Use a brush or a tongue scraper. Try to reach the back of your tongue, as this is where most bacteria live. Stick out your tongue, move your brush or scraper across the back of your tongue. Stop to check your progress. If there is more discolored areas, scrape again. Be gentle yet firm enough to remove the bacteria. Tongue scrapers may be more effective than a regular toothbrush.
Chew sugarless gum. Chewing sugarless gum can be a simple way to reduce bad breath. When sugar-less gum is chewed, saliva production is increased, and it washes away bacteria. Try chewing sugarless gum after you smoke to remove these bacteria. Try chewing the gum right after you smoke. Chewing gum helps prevent dry mouth, which can cause bad breath. You may also want to try sugar-less mints to help freshen your breath.
Visit your dentist. Your dentist may be able to help you find more methods that will work for you. They will also be able to check your mouth for any problems caused by smoking such as: Cancer Tooth decay Gum disease
Changing Your Diet
Learn which foods and drinks can help. There are some foods and beverages that can actually help improve your breath. While they may not be able to entirely overcome the effects of smoking on the breath, they will still help lessen those effects. The main items to increase are: Water. Staying hydrated reduces dry mouth. Dry mouth can lead to bad breath. Yogurt. Yogurt will add good bacteria to your mouth and stomach, replacing the unwanted bacteria. Use only sugar-free yogurt. Parsley. Parsley is reported to have antibacterial and anti-fungal properties. Although rooted in folklore, some herbs and spices such as cloves, fennel, and anise are believed to reduce bad breath.
Learn which beverages to avoid consuming. Some beverages can make your breath even worse. By restricting the consumption of these beverages, you will not add to any bad breath caused by smoking. Coffee Sodas or other fizzy drinks. Highly acidic juices like orange juice. Alcohol
Avoid some foods. Spicy or strong foods can impart their scents to your breath. If you plan on smoking, avoid making your breath worse by abstaining from foods such as these: Onions Garlic Milk or cheese
Drinking Water
Learn how water intake effects your breath. This method is probably one of the easiest to follow. Simply increasing the intake of water throughout your day will help prevent bad breath. While it may not fully counteract the smell of smoking, it will help reduce mouth odor in general. Drinking more water prevents dry mouth, which can cause bad breath.
Monitor your water intake. Pay careful attention that you are getting enough water throughout the day. The recommend eight glasses a day is a good guideline, however, your best gauge will be how thirsty you feel. Increase water intake before exercise or if in a hot environment. Pay attention to thirst. If you feel thirsty, don't ignore it, drink water. Drink only water. Avoid any sugary drinks as these can make your breath worse. Fruits and vegetables can also hydrate your body.
Make drinking water easier for yourself. Buy a good thermos or water bottle to carry with you. Making sure that you have water with you, even when you aren't near a water source, will make it easier to stay hydrated. Keep track of how many times you fill up and drink your water bottle. Learn what volume of water your bottle holds to track the exact amount of water intake.
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