Oklahoma, Oklahoma City - Report by Sophia. Today, we will give information about Diet For smokers and ex-smokers .
(1) CAN A DIET COMPENSATE SMOKING?
No diet or eating -plan, no matter how nutritious, can neutralize the health damage caused by the chemicals in more than 850 tobacco smoke - many of which are carcinogenic. On average, if you smoke 20 cigarettes a day, you double your risk of heart attack and are five times more likely to suffer a stroke than a non-smoker. A 40 cigarettes a day, you are five times more likely to suffer from sudden cardiac death. Smoking is also the leading cause of lung cancer
Thus, before you even begin to consider an appropriate type of diet for smokers, my overriding advice is:.! Quitting smoking today
(2) WHAT SHOULD I EAT IF I smoke?
For anyone who smokes, daily diet nutrition is essential. Damage OK to cardiovascular and respiratory functions of the body 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 and numerous cancers. As stated, a healthy diet will not prevent these health problems, but it may delay their development.
INCREASED NEED FOR ANTIOXIDANTS
tobacco smoke leads to increased levels of free radicals - cancer-causing agents - in the body and a corresponding need for protective antioxidants that can neutralize them. The main antioxidant vitamins are vitamin C and vitamin E (which works best in combination with selenium). Phytochemicals such as bioflavonoids and carotenoids (eg. Beta-carotene) are also rich in antioxidants.
HOW TO INCREASE YOUR ANTIOXIDANT INTAKE
Use the following suggestions are a guide to the minimum food needs
-. Eat 3-5 servings of dark green, dark red, orange of yellow vegetables
-. Eat 3-5 servings of red fruits, yellow, orange or green.
- Skip the coffee to tea, ideally green
-. Each day, take 2 tsp of wheatgerm oil (rich in vitamin E) and 6 Brazil nuts (selenium)
[Note: a serving is approx 1 medium fruit, or 1/2 cup chopped].
special need for vitamin C increased
a cigarette is estimated to deprive the body of 25mg of vitamin C. Thus all smokers have a greatly increased need for Antioxidant- this rich vitamin simply to maintain a minimum level. In practice, this need can not be met by taking supplements. Generally, I suggest you take 1 gram of vitamin C supplements daily. Choose a brand "slow release" which includes a minimum of 100mg bioflavonoids
best food sources of vitamin C
Fruits, such as :. Blackcurrants, papaya, guava, cantaloupe, elderberries, kiwi, 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 PROTECTION
Carotenoids are pigments found in plants. All carotenoids are antioxidants, the most common example being beta-carotene. It is found in green plants (eg spinach.) As well as orange and yellow plants, such as carrots, sweet potatoes and melons. Clinical trials indicate that 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 from food.]
HOW TO INCREASE YOUR CAROTENOIDS ADMISSION
Use the following suggestions are a guide to the minimum food needs
Eat 4 daily servings of deep green, yellow or red vegetables, including: .. carrots, corn, pumpkin, spinach, sweet potato
Eat 4oz tomatoes daily, either sauce or chopped
Eat 3 daily servings of colored fruit, including: .. melon, oranges, strawberries, mango, cherries
brassicas dE pROTECTION
According to the research data, cigarette smokers who eat more cruciferous have less incidence of cancers (eg. breast, colorectal, lung, pancreatic, prostate and stomach). As all these cancers are initiated by free radicals, it follows that brassicas may help prevent other problems initiated by damage from free radicals and accelerated by smoking, such as :. Cataracts, emphysema, asthma and age spots
Brassicas include:. broccoli, Brussels sprouts, cabbage (all types), cauliflower, cress, horseradish, kale, kohlrabi, mustard, radish, rutabaga, turnips, watercress
gARLIC aND ONIONS
garlic is a good source of unique antioxidants and contains anti-bacterial and anti-viral properties. Its anti-tumor properties are well documented. Onions, a member of the same plant family, have similar properties to garlic.
MORE FOOD TIPS FOR SMOKERS
Reduce total fat in your diet. At the same time, reduce your intake of saturated fat and trans fatty acids. Eat regular servings of omega-3 rich fatty fish (eg. Salmon, mackerel, sardines).
Eat healthy carbohydrates. Avoid refined white flour carbs, choose whole grains like sole, oats, brown rice, whole wheat pasta. Also, choose foods rich in soluble fiber (eg. Apples, oat bran).
Eat healthy proteins low in fat such as fish, lean chicken / turkey, or egg whites. Include small amounts of lean red meat in your diet, along with regular servings of soy foods (eg. Soybeans) and other vegetable protein.
Reduce sodium in your daily diet. Check food labels and choose low-sodium or sodium-free foods. Also avoid adding salt when cooking or eating.
TAKE REGULAR CARDIO-Aerobic Exercise
No smoking cigarettes diet plan is complete without regular exercise. Work within your fitness capacity, gradually increase the intensity and duration of your workouts to about 30-45 minutes a day, most days. For best effects on lung capacity and cardiovascular function, choose aerobic exercise such as :. Brisk walking, jogging, jumping rope, swimming and most sports
(3) may prevent you WEIGHT GAIN AFTER YOU QUIT?
Yes, if you take the proper exercise and eat a healthy diet of calorie-controlled, it is rare to gain weight. However, in my experience, some weight gain seems inevitable.
WHAT IS THE AVERAGE WEIGHT GAIN?
Most smokers gain weight immediately after they left. Current data suggest that the average weight gain for men and women who quit smoking is about 6-8 pounds. The more you smoke, the more likely to gain weight when you quit. This weight gain is due to the decrease in metabolic rate and increased appetite experienced when you quit smoking. This increase in weight is quite normal, and should only be a short-term event.
So what should I eat?
There is no single diet that will prevent weight gain after you quit smoking. Your best option is to focus on a healthy diet combined with regular vigorous exercise (within your fitness capacity) and let nature do the rest. In general, follow these suggestions.
First, reduce caffeine. the withdrawal of nicotine makes us nervous and jittery. It is therefore important to avoid coffee and caffeine-rich soft drinks that may increase this nervous tension.
Second, increase your intake of fruits and vegetables. Studies show that increased consumption of fruits and vegetables can help minimize weight gain after quitting. Eat them for snacks, add them to meals, eat as inputs and / or desserts. Eat them on car journeys instead of sweets or candy.
Third, eat little and often. Avoid the temptation to linger over your meal. Make a habit of eating smaller meals more regularly. Try to eat something, no matter how small, every 2-3 hours. This helps maintain a normal rate of calorie burning.
Fourth, take steps to learn about nutrition and choosing nutrient-rich foods whenever possible. (See above for information on antioxidants and healthy fats, carbohydrates and proteins.)
WHAT CAN I DO TO PREVENT WEIGHT GAIN?
Make exercise a top priority in your daily schedule. Ideally join a fitness center or fitness and get fit. Research data shows a clear link between exercise and weight control after quitting. Choose both cardio-aerobic exercise and weight training, both play an important role in increasing the metabolic rate.
Also, make sure you get enough sleep. Research data shows that lack of sleep can lead to weight gain and an increased thirst for cigarettes and food.
by Linda Smyth B.Sc., RD,
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