This article originally appeared on Healthline
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Nicotine pouches are used as an alternative to weight-loss medications such as Wegovy and Ozempic..
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Nicotine is a known appetite suppressant, but it also comes with many health risks..
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Risks of oral nicotine products include stomach upset, tooth decay and certain types of cancer..
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Experts say there are lifestyle changes you can make to naturally suppress your appetite. .
Users on Instagram and TikTok have been promoting the use of Zyn brand nicotine pouches as an appetite suppressant, which they’ve dubbed “O-Zyn-pic,” a lower-cost alternative to GLP-1 drugs such as Ozempic and Wegovy.
Content creators claim that $5 in flavored nicotine has helped them lose up to 30 pounds.
But while nicotine may help curb appetite, health experts have expressed concern about this alarming trend and the health risks associated with nicotine.
Health Risks of Zyn Nicotine Pouches
When you place a Zyn pouch between your lips and gums, the nicotine is absorbed into your bloodstream.
“Nicotine is a highly addictive substance that can lead to psychological and physiological dependence, as well as withdrawal symptoms upon cessation of use,” points out Amy Reichert, PhD, chief innovation officer at PurMinds Neuropharma.
Because GLP-1 agonists like Ozempic are very expensive and prescription drugs are only suitable for some people, Reichert isn’t surprised that people are turning to nicotine products that are readily available to the general public to help them lose weight.
It is extremely effective as an appetite suppressant.
“Nicotine may affect appetite in a number of ways, including by stimulating the release of neurotransmitters that alter the activity of reward-processing brain circuits and by affecting the activity of the appetite-regulating hormones leptin and ghrelin,” Reichert explains.
Still, she doesn’t think the health risks are worth it.
In the short term, nicotine pouches, especially at higher doses, can cause some side effects, she says, including:
In the longer term, the risks could be even more severe.
“Nicotine can have acute effects on the cardiovascular system, including increased heart rate and blood pressure, which may pose a risk to people with underlying cardiovascular disease,” she explains.
Nicotine use has also been linked to an increased risk of stroke and various types of cancer.
A study published in 2022 of 44 nicotine pouch products and two nicotine-free pouches found that 26 of the samples contained carcinogenic chemicals called tobacco-specific nitrosamines.
Nicotine pouches may also be harmful to your dental health
“Oral nicotine products primarily contain nicotine, flavorings, pH buffers, fillers, and trace amounts of toxic tobacco-specific nitrosamines (TSNAs), metals, and formaldehyde,” Reichert speculates. “Because nicotine pouches are placed in the mouth against the gums, there are studies investigating whether these pouches can cause periodontal disease and gum damage, leading to tooth loss and tooth decay.”
A 2023 study found that repeatedly applying nicotine to the same areas of the mouth can cause periodontitis, a leading cause of tooth loss.
How to suppress your appetite without drugs
Still, Daniel Kervas, MD, PhD, attending physician at the HCG Institute, says that if your goal is to lose weight, appetite suppression can be a useful tool.
“It helps reduce your overall calorie intake because it becomes easier to eat smaller portions without feeling deficient or hungry all the time. This is especially beneficial in the early stages of a weight loss plan when it may be harder to adapt to a lower calorie intake,” she points out.
But she stresses that it’s better to suppress your appetite without relying on medication.
Kelbas recommends drinking plenty of water: “Thirst can sometimes be confused with hunger, so staying well hydrated can help reduce hunger sensations,” she explains.
Increasing your fiber intake may also be a good idea.
“Foods high in fiber, like fruits, vegetables, whole grains, and legumes, can help you feel fuller for longer,” Kelbas explains.
“Protein-rich foods can have a similar effect, helping you feel fuller and reduce your overall food intake,” she adds.
How you eat also matters, with Kelbas recommending mindful eating to curb your cravings.
“Paying close attention to what you’re eating and how much you’re eating can help you better recognize your fullness cues and prevent overeating,” she explains.
You might be surprised to learn that regular exercise is also a great way to regulate your appetite.
“Physical activity helps regulate appetite hormones and reduce hunger,” Kelbas points out.
Foods that help suppress appetite
If you’re wondering what foods to eat specifically, Kelvas has a lot to recommend.
“Oats are high in soluble fibre, which slows digestion and helps you feel fuller for longer, while apples are high in fibre and water, which will keep you full and hydrated,” she says.
You can also eat protein-rich eggs and foods high in healthy fats, such as avocados and nuts.
Don’t forget to eat vegetables that are high in water content.
“Cucumbers, zucchini, and bell peppers are high in water and fiber, which can help you feel full,” Kelbas explains.
Controlling your appetite will help you lose weight, but it’s important to remember that we eat for many reasons, not just because we’re hungry.
Reasons include stress, boredom, emotional relief, social gatherings, etc.
So while controlling hunger through appetite suppression may be helpful, it’s also important to address and manage these other factors, Kervas says.
She posits that “developing a healthy relationship with food, recognizing emotional eating triggers, and finding non-food ways to cope with emotions and stress are equally important for long-term weight management.”
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It’s probably not that surprising that nicotine pouches are not a healthy way to suppress appetite and lose weight.
Eating more foods high in protein, fiber and water, and exercising regularly are healthy and natural ways to help regulate your appetite.
See the original article on Healthline
