戒菸初期有效運動處方與運動後生理機制之探討

前言：菸草含有尼古丁（nicotine）、一氧化碳（carbon monoxide）等對健康有害的物質，會提高吸菸者罹患心血管疾病、癌症、高血壓等疾病機率，已成為我國公共健康之重大議題。先前研究陸續發現單次運動後能降低吸菸渴望以及戒斷症狀的發生，可能是幫助戒菸的一種輔助方法之一。此外，研究結果也指出戒菸期間皮質醇（cortisol）濃度降低，是造成戒菸者早期回復吸菸的因素之一。然而，戒菸期間進行運動，可能會影響皮質醇的濃度，是否因此透過調節生理機制，進而幫助戒菸？目的：本文透過相關文獻的蒐集與歸納，整理出戒菸初期有效的運動指引，並且探討運動幫助戒菸的潛在生理機制，以及運動幫助戒菸，是否能當成一種輔助方法。結論：文獻統整後，運動後確實能夠減緩戒菸初期，戒菸者的吸菸渴望、戒斷症狀以及負面情緒的產生。並建議戒菸初期可進行10-30分鐘中等強度（40～60%HRR）運動，包含有氧與瑜珈運動。至於運動能幫助戒菸的可能生理機制，為運動後多巴胺分泌導致心情愉悅並降低戒菸初期的症狀，而皮質醇的變化，在吸菸渴望與戒斷症狀上，似乎有影響，但相關研究的結果並不一致，仍需要更多的研究探討。然而運動對於戒菸僅在初期有效，在中長期戒菸的幫助上可能不大。

關鍵字

戒斷症狀；吸菸渴望；皮質醇

並列摘要

Background: Tobacco contains nicotine, carbon monoxide, and other substances that are harmful to health, which can increase the risk of smokers suffering from cardiovascular disease, cancer, hypertension, and other diseases. It has become a major issue of public health in my country. Previous studies have successively found that a single session of exercise can reduce smoking cravings and withdrawal symptoms, which may be one of the adjuvant to help quit smoking. In addition, the study's results also pointed out that the reduction of cortisol concentration during smoking cessation may be one of the factors that cause early resumption of smoking in quitters. However, exercising during smoking cessation may affect the concentration of cortisol, whether it can help smoking cessation by regulating the physiological mechanism? Purpose: Through the collection and induction of relevant literature, this paper sorts out effective exercise guidelines in the early stage of smoking cessation, and also discusses the potential physiological mechanism of exercise to help smoking cessation. Conclusion: After the literature review, exercise can indeed reduce smoking cravings, withdrawal symptoms, and negative emotions in quitters. It is recommended that 10-30 minutes of moderate-intensity (40-60% HRR) exercise, including aerobic and yoga exercise, be performed in the early stage of smoking cessation. As for the possible physiological mechanism that exercise can help smoking cessation, the secretion of dopamine after exercise can lead to happiness and reduce symptoms in the early stage of smoking cessation, and changes in cortisol seem to have an impact on smoking craving and withdrawal symptoms, but the results of related research Not consistent, and more research is needed. However, exercise is only effective for smoking cessation at the initial stage, and may not be of great help in the medium and long term.

並列關鍵字

withdrawal symptoms ； craving for smoking ； cortisol

參考文獻

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