Diet for Smokers in addition to Ex-Smokers
- June 7, 2017
- Posted by: marlenedubois
- Category: Home Health Aide Training
As a dietitian, the three most common questions which smokers ask me about diet in addition to smoking, are: (1) Can a diet compensate for health damage caused by smoking? (2) What should I eat if I smoke? (3) If I quit, what type of diet can be best to prevent weight gain?
(1) CAN A DIET COMPENSATE FOR SMOKING?
No diet or eating-plan, no matter how nutritious, can neutralise the health damage caused by the 850+ chemicals in tobacco smoke – many of which are carcinogenic. On average, if you smoke 20 cigarettes a day, you double your risk of a heart-attack in addition to are several times more likely to suffer a stroke than a non-smoker. At 40 cigarettes a day, you are several times more likely to suffer via sudden cardiac death. Smoking can be also the leading cause of lung cancer.
Thus before we even start to examine an appropriate type of diet for smokers, my overriding advice can be: quit smoking today!
(2) WHAT SHOULD I EAT IF I SMOKE?
For anyone who smokes, daily diet nutrition can be critical. The damage doneto the body’s cardiovascular in addition to respiratory functions requires a constant need for extra nutrients. Even if you smoke 5 cigarettes a day, you have increased nutritional needs due to your increased risk of hypertension, atherosclerosis, emphysema in addition to numerous cancers. As stated, a healthy diet will not prevent these health conditions, nevertheless the idea may delay their development.
INCREASED NEED FOR ANTIOXIDANTS
Tobacco smoke leads to increased levels of free radicals – cancer-causing agents – within the body in addition to a corresponding need for protective antioxidants in which can neutralise them. The main antioxidant vitamins are vitamin C in addition to vitamin E (which works best in combination with the mineral selenium). Phytochemicals such as bioflavonoids in addition to carotenoids (eg. beta-carotene) are also rich in antioxidants.
HOW to boost YOUR ANTIOXIDANT INTAKE
Use the following suggestions are a guide to minimum dietary requirements.
– Eat 3-5 daily servings of deep green, dark red, orange of yellow vegetables.
– Eat 3-5 daily servings of red, yellow, orange or green fruits.
– Switch via coffee to tea, ideally green tea.
– Each day, take 2 tsp of wheatgerm oil (rich in vitamin E) in addition to 6 Brazil nuts (selenium).
[Note: a serving can be approx 1 medium fruit, or 1/2 cup chopped]
SPECIAL NEED FOR INCREASED VITAMIN C
One cigarette can be estimated to rob the body of 25mg of vitamin C. Thus all smokers have a greatly increased need because of in which antioxidant-rich vitamin simply to maintain minimum levels. In practice, in which need can only be met by taking supplements. As a general guide, I suggest you take 1 gram of vitamin C supplements per day. Choose a “timed-Discharge” brand in which includes a minimum of 100mg bioflavonoids.
BEST DIETARY SOURCES OF VITAMIN C
Fruits, such as: blackcurrants, papaya, guava, cantaloupe, elderberries, kiwi fruit, mango, oranges, strawberries.
Fruit Juices, such as: cranberry, grapefruit, lemon, orange.
Vegetables, such as: red peppers, green peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes.
Carotenoids are pigments found in plants. All carotenoids are antioxidants, the most common example being beta-carotene. the idea can be found in green plants (eg. spinach), as well as orange in addition to yellow plants, such as carrots, sweet potato in addition to melons. Clinical trials indicate in which when consumed in foods – not supplements – betacarotene reduces certain precancerous symptoms.
[Warning: for reasons which are still unclear, beta-carotene supplements actually increase the risk of disease (eg. lung cancer). Thus your intake of beta-carotene should come exclusively via food.]
HOW to boost YOUR INTAKE OF CAROTENOIDS
Use the following suggestions are a guide to minimum dietary requirements.
Eat 4 daily servings of deep green, yellow or red vegetables, including: carrots, sweetcorn, pumpkin, spinach, sweet potato.
Eat 4oz tomatoes daily, either in sauce or chopped.
Eat 3 daily servings of colored fruit, including: melon, oranges, strawberries, mango, cherries.
According to research evidence, cigarette smokers who eat more brassicas have less incidence of cancers (eg. breast, colorectal, lung, pancreatic, prostate in addition to stomach). As all these cancers are initiated by free radicals, the idea follows in which brassicas may help to prevent some other problems initiated by free radical damage in addition to accelerated by smoking, such as: cataracts, emphysema, asthma in addition to age spots.
Brassicas include: broccoli, Brussels sprouts, cabbage (all types), cauliflower, cress, horseradish, kale, kohlrabi, mustard, radish, swede, turnip, watercress.
GARLIC in addition to ONIONS
Garlic can be a Great source of unique antioxidants in addition to contains anti-bacterial in addition to anti-viral properties. Its anti-tumor properties are well documented. Onions, a member of the same vegetable family, have similar properties to garlic.
MORE DIETARY TIPS FOR SMOKERS
Reduce the total fat in your diet. At the same time, minimize your intake of saturated fat in addition to trans-fatty acids. Eat regular servings of omega-3-rich oily fish (eg. salmon, mackerel, sardines).
Eat healthy carbohydrates. Avoid refined white flour carbs, choose only whole grains such as, oats, brown rice, wholewheat pasta. In addition, choose foods rich in soluble fiber (eg. apples, oat bran).
Eat healthy low-fat protein such as fish, lean chicken/turkey, or egg-whites. Include little amounts of lean red meat in your diet, along with regular servings of soy foods (eg. soybeans) in addition to some other vegetable protein.
Reduce sodium in your daily diet. Check food labels in addition to choose low-sodium or sodium-free foods. Also avoid adding salt when cooking or eating.
TAKE REGULAR CARDIO-AEROBIC EXERCISE
No cigarette smokers diet-plan can be complete without regular physical exercise. Working within your fitness capacity, gradually increase the intensity in addition to duration of your workouts to about 30-45 minutes a day, on most days. For best effects on lung capacity in addition to cardiovascular function, choose aerobic exercise such as: brisk walking, jogging, jumping rope, swimming in addition to most sports.
(3) CAN YOU PREVENT WEIGHT GAIN AFTER YOU QUIT?
Yes, if you take proper physical exercise in addition to eat a healthy calorie-controlled diet, you are unlikely to gain weight. However, in my experience, some weight gain seems to be inevitable.
WHAT can be THE AVERAGE WEIGHT GAIN?
Most smokers gain weight immediately after they quit. Current evidence suggests in which the average weight gain for both men in addition to women who quit smoking can be about 6-8 pounds. The more you smoke, the higher the risk of weight gain when you quit. in which weight gain can be due to the decrease in metabolic rate in addition to an increase in appetite experienced when you quit smoking. in which weight increase can be perfectly normal, in addition to need only be a short term event.
SO WHAT SHOULD I EAT?
There can be no single diet which will prevent weight gain once you quit smoking. Your best option can be to focus on healthy eating combined with regular vigorous exercise (within your fitness capacity) in addition to let Nature do the rest. As a general guide, follow these suggestions.
First, cut down on caffeine. Nicotine withdrawal makes us jittery in addition to nervous. So the idea’s important to avoid coffee in addition to caffeine-rich sodas which may increase in which nervous tension.
Second, increase your intake of fresh fruit in addition to vegetables. Studies show in which an increased intake of fruit in addition to vegetables can help to minimize weight gain after you quit smoking. Eat them for snacks, add them to meals, eat them as starters in addition to/or desserts. Eat them on car journeys instead of sweets or candy.
Third, eat little in addition to often. Avoid the temptation to linger over your meals. Get into the habit of eating smaller meals at more regular intervals. Aim to eat something, no matter how little, every 2-3 hours. in which helps to maintain a regular rate of calorie-burning.
Fourth, take steps to learn more about nutrition in addition to choose nutrient-dense foods whenever possible. (See above for information about antioxidants, in addition to healthy fats, carbs in addition to protein.)
WHAT ELSE CAN I DO TO PREVENT WEIGHT GAIN?
Make physical exercise a top priority in your daily schedule. Ideally join a gym or fitness center in addition to get into shape. Research evidence demonstrates a clear link between exercise in addition to weight control after you quit smoking. Choose both cardio-aerobic in addition to strength-training exercises, as both play an important role in raising metabolic rate.
Also, make sure you get enough sleep. Research evidence shows in which lack of sleep may lead to weight gain, as well as an increased craving for cigarettes in addition to food.