If you have a regular habit of smoking then quitting cigarettes is one of the most significant steps you can take to improve your health. According to the World Health Organisation's data updated as of August 2023, more than 8 million people die prematurely every year from tobacco use, out of which 1.3 million are non-smokers whose cause of death was exposure to second-hand smoke.
But quitting cigarettes is easier said than done and many people struggle with cravings during the process. However, one effective strategy that can help you conquer the cravings is including nutritious foods in your everyday diet. These foods not only support your overall health but can also help ease your transition away from cigarettes.
Fresh Fruits
Psychologists claim that oral fixation is one reason people get hooked on cigarettes. They develop a habit of the process of smoking and are not necessarily addicted to the nicotine itself. Eating fresh fruits like apples, berries, and grapes can help you replace this hand-to-mouth habit of smoking. Additionally, these fruits are low in calories and provide essential vitamins and antioxidants that can help your body heal from the damage done by cigarette smoke.
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Crunchy Vegetables
Another way to combat the oral fixation that accompanies the habit of cigarette smoking is substituting cigarettes with crunchy vegetables like carrots, celery, and cucumber slices. They are also low in calories and high in fibre, which will not only help you quit smoking but also feel full and satisfied.
Nuts and Seeds
Just like fresh fruits and crunchy vegetables, nuts and seeds can also help you to quit smoking. Reach for a handful of unsalted nuts or seeds whenever you crave a cigarette. They offer a satisfying crunch and are packed with healthy fats, protein, and fibre. Almonds, walnuts, and pumpkin seeds are great choices.
Whole Grains
Another factor that compels people to reach for a cigarette is low energy. Including whole grains like oats, quinoa, and brown rice in your daily diet can provide you with sustained energy as they are rich in carbohydrates. Whole grains can help you stabilise blood sugar levels, reducing your urge to reach for a cigarette when you're feeling low on energy.
Dark Leafy Greens
Another great option is to try leafy greens like kale, spinach, and Swiss chard which are stress relievers. Stress is another major factor that keeps people hooked to smoking, so including dark leafy greens in your daily diet has the potential to help you. They also contain folate and magnesium, which can help the body recover from the damage caused by smoking.
Also Read: Study Reveals Teenage Smoking Can Lead To Genetic Damage And Can Impact Future Kids
Herbal Teas
Replacing the ritual of smoking with a warm cup of herbal tea can do wonders for you. Chamomile, peppermint, and ginger teas are excellent choices that can calm you right down, and help you with your daily stress, a risk factor for a smoking addiction.
Probiotics
Probiotic-rich foods like yoghurt or kefir aid in restoring gut health, which may be disrupted by smoking. A healthy gut can have a positive impact on mood and overall well-being, and reduce your urge to smoke.
An additional tip to help you quit smoking is staying hydrated. Drinking plenty of water is essential when quitting smoking. It can help flush toxins from your body and keep you hydrated, reducing cravings and the oral fixation associated with smoking. Quitting smoking is not an easy feat. The pursuit of it is in and of itself a commendable task. While these nutritious foods can aid in managing cravings and supporting your overall health, seeking additional support and guidance from healthcare professionals or smoking cessation programs is crucial. Remember that every step you take toward quitting is a step toward a healthier, smoke-free life. Over time, you'll not only experience improved health but also a sense of accomplishment and empowerment as you break free from smoking's grip.