Embarking on the journey to quit smoking is a commendable decision for your overall well-being. While breaking free from the grip of nicotine can be challenging, establishing and maintaining a nutritious diet can significantly enhance your chances of success.
Here are some key nutrition tips from one of our WholeLife nutritionists, that will support your smoking cessation journey, and help you to establish the foundations for a healthier lifestyle.
Hydration is key
Staying well-hydrated is crucial during the quitting process. Water helps flush toxins from your body and additionally, can serve as a healthy replacement for the oral fixation often associated with smoking. Try to avoid sugary drinks which can contribute to weight gain; instead, flavour your water with citrus slices if needed.
Load up on antioxidants
Smoking exposes your body to oxidative stress, which can damage cells and contribute to various health issues. Antioxidants, found in abundance in naturally colourful fruits and vegetables, can help counteract this damage. If you’re wanting to supplement antioxidants, ask your pharmacist about N-acetylcysteine (NAC), which has been shown to assist in reducing cigarette cravings while also having the added benefit of reducing some of the oxidative damage from cigarette smoke.
Choose whole foods
Choose whole, unprocessed foods to nourish your body with essential nutrients. Whole grains, lean proteins, fruits, and vegetables offer a rich array of vitamins and minerals that support overall health. These foods also help stabilise blood sugar levels, reducing the cravings and mood swings often associated with nicotine withdrawal.
Eat mindfully
Quitting smoking can lead to changes in appetite and eating patterns. Practicing mindful eating can help you become more aware of hunger and fullness cues. Take the time to savour your meals, chew slowly, and pay attention to the flavours and textures. This can prevent overeating and assist in weight management, a concern for some individuals who quit smoking.
Incorporate Omega-3 fatty acids
Omega-3 fatty acids, found in fatty fish, flaxseeds, chia seeds, and walnuts, have anti-inflammatory properties that can help counteract the inflammation associated with smoking. Including these foods in your diet can contribute to improved cardiovascular and overall health. Supplementing with Omega-3 in the form of fish oil such as Herbs of Gold Triple Strength Omega-3 Capsules can help to reduce cigarette cravings while also supporting heart health. Aim for approximately 1500mg of EPA/DHA daily1.
Prioritise regular sleep
Sleep can be affected when you quit smoking, so it’s important to have a plan for how to get the rest your body needs. Consider implementing a regular bedtime while you are in the first few weeks of quitting to solidify your routine. Try not to eat late into the night, which can upset your circadian rhythm. If you need additional help with sleeping, consider using a magnesium supplement with other herbs.
Limit stimulants
While caffeine and alcohol are commonly associated with smoking, consuming them in excess can trigger cravings. Consider moderating your intake where possible and explore alternatives like herbal teas or decaffeinated beverages. Try Decaffeinated Green Tea by Planet Organic as a substitute for black teas and coffee as it can still enhance cognition but reduces stress via its high concentration of an amino acid called L-theanine.
Remember the benefits
Sometimes, people who quit smoking can feel a bit different while their body adjusts to not having cigarette smoke in their system. Initially, a cough may develop, but this is actually a good sign that your lungs are starting to work properly again and getting rid of debris that has been trapped down in the lungs. If you stick to your goals, you will begin to see other benefits quite quickly, including an improved sense of taste which will allow you to enjoy all the nutritious foods you have been eating!
Quitting smoking is a significant step towards a healthier lifestyle, and proper nutrition can play a vital role in supporting your journey. By focusing on hydration, antioxidants, whole foods, and mindful eating, you can nourish your body and mind as you break free from the shackles of smoking. Remember that every small, positive choice you make in your diet contributes to your overall well-being and success in quitting smoking.
Come in to your local WholeLife Pharmacy and Healthfoods, where our pharmacists, naturopaths and nutritionists can assist with your individual needs to help you supplement and re-nourish your body through your quitting journey. Remember to always read the label and follow the directions for use.
REFERENCES
Sadeghi-Ardekani K, Haghighi M and Zarrin R (2018) ‘Effects of omega-3 fatty acid supplementation on cigarette craving and oxidative stress index in heavy-smoker males: A double-blind, randomized, placebo-controlled clinical trial’, Psychopharmacol, 32(9). <https://pubmed.ncbi.nlm.nih.gov/30136619/>.
