When you smoke there are definitely some questions that are raised in your mind other than how and when to quit. These concerns are mostly related to understanding if a diet can compensate for the health hazards caused by smoking and what can be a healthy diet for a person who smokes.
No diet can compensate for smoking. Regardless of how nutritious your diet is, it will not neutralize the health damage caused by smoking. Smoking is the leading explanation for lung cancer, heart attacks and other disease conditions. So quit smoking today before it’s too late.
For anyone who smokes, daily diet nutrition is very important. As I have mentioned, a healthy diet will not forestall the health hazards, but it might delay their development at the least.
INCREASED NEED FOR NUTRITION:
1) Antioxidants- Tobacco smoke increases levels of free radicals (cancer-inflicting agents) and the body needs a corresponding increase in the intake of antioxidant rich foods that can neutralize them. The most antioxidant vitamins are vitamin C and vitamin E and the mineral selenium. Phytochemicals such as bioflavonoids and carotenoids (eg. beta-carotene) are also made in antioxidants. Eat deep green, dark red, orange of yellow vegetables and fruits. Include green tea into your diet along with nuts like almonds, walnuts and pistachios.
2) Vitamin C: Cigarettes rob the body of vitamin C. Thus all smokers have a greatly increased need for this antioxidant. Good dietary sources which must be included in your daily diet are Indian gooseberry (amla), blackcurrants, papaya, guava, cantaloupe, berries, kiwi fruit, mango, oranges, strawberries, cranberry juice, grapefruit juice, lemon juice, orange juice, capsicums/ peppers, broccoli, Brussels sprouts, cabbage, cauliflower, kale and tomatoes.
3) Carotenoids: are pigments found in plants. All carotenoids are antioxidants, the best sources being spinach, carrots, sweet potato pumpkin, sweet-corn, tomatoes, oranges, strawberries, mango, cherries and melons.
4) Brassicas: Including foods like broccoli, Brussels sprouts, cabbage, cauliflower, radish, kale, mustard, turnip, watercress.
5) Garlic and onion: Garlic and onions have a rich supply of antioxidants and contains anti-bacterial and anti-viral properties. It’s also a great anti-tumor food.
6) Cut down on the overall fat in your diet. Reduce intake of saturated fat and trans-fatty acids from red meats, organ meats, hydrogenated fats, margarines and fried junk foods. Eat regular servings of healthy omega-3 fatty acids like fish and nuts.
7) Cut down on aerated drinks and caffeine rich drinks.
8) Eat healthy whole cereals. Avoid refined white flour like refined flour (maida) or corn flour and opt for whole grains such as, oats, brown rice, whole-wheat rotis, breads or pasta.
9) Opt for foods rich in soluble fiber such as pears, apples and oats.
10)Eat healthy low-fat protein like fish, lean chicken, egg-whites, sprouts, pulses, soy, low fat milk/yoghurt and nuts like almonds, walnuts and pistachios.
11)Sodium or salt should be cut down in your daily diet. Avoid junk foods like chips or salted nuts or cold cuts.
12)Take regular cardio or aerobic exercises. For best effects on lung and cardiovascular function, choose aerobic exercise like: brisk walking, jogging, jumping rope, swimming and most sports. (Check with your physician before undergoing any exercise programme).
13)Get enough sleep. You need to take at least 7 hours of sleep a day. Lack of sleep can exacerbate all your health disorders.
If you are thinking of giving up smoking, please do it. Initially it will be very difficult. But if you consider the benefits it is much more than just the body’s health. You have to decide to make a change. It will be great to feel the energy back, feel your good skin and it will also be nice to not cough up every now and then, to be able to taste food properly, to be able to run, and last but not the least it will be really be wonderful not to stink like an ashtray.
So take the decision- Quit smoking.
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