As we welcome the New Year,...CONTINUE READING
many of us will be thinking about fresh starts and new year resolutions. A lot of smokers
will vow to quit their bad habit, only to fall back into it within a few weeks.
Going cold turkey with nicotine can cause side effects, which can make it harder to stick to your goal. With that in mind, an expert has explained how your diet can help you stick to quitting cigarettes, while the type of exercise you do can also play a part in your success.
The expert, from gosmokefree.co.uk, says there are five key foods to avoid when quitting smoking as certain ingredients such as sugar can become addictive replacements, while some can exacerbate symptoms.
Spicy food, sugary snacks, fried foods and excessive salt should be avoided. They say: “It’s key to be aware of your diet, as spicy and sugary foods can trigger nicotine. Furthermore, if you opt for excessively sugary foods when quitting smoking, you run the risk of forming a sugar addiction as a replacement for nicotine.
The expert says to avoid fried food
“Fried foods should also be avoided, as they can contribute to excess torso fat and add pressure to the diaphragm. For anyone in the process of quitting smoking, this increased pressure can exacerbate breathing difficulties and make the journey more challenging.”
Warning about excess salt, the expert warns: “An overconsumption of salt can result in water retention in the body, creating additional weight around the diaphragm. This also causes extra pressure that can restrict breathing and make sticking to your goals harder.”
Another strong trigger when quitting smoking is coffee, as the expert explains: “Coffee acts as a trigger for smoking nicotine because the caffeine in coffee enhances the stimulating effects of cigarettes, creating a synergistic buzz. The pairing of coffee and cigarettes often becomes a habitual and reinforcing routine, strengthening the association between the two, making it challenging for those trying to quit smoking.”
Common side effects of quitting smoking may include mood swings, a chesty cough, difficulty sleeping and unhealthy food cravings. Understanding and preparing for these side effects can contribute to a more successful and sustainable journey toward a healthier, smoke-free lifestyle. The expert continued: “For those who are finding it difficult to manage side effects, practice breathing exercises and meditation, build up your exercise routine so you have a healthy outlet for your frustrations, and contact a counselling service if you need to talk.
“One of the most common side effects when stopping smoking is developing a chesty cough. The best way to manage a chesty cough is to stay hydrated, take hot showers to loosen mucus in the respiratory passages, and use honey to reduce irritation in the throat. And for those having trouble sleeping, cut out caffeine, create a relaxing atmosphere before bed with a bath or calming book, and stick to a strict bedtime so that winding down becomes second nature. Try to be especially wary of late-night tobacco cravings.
Meanwhile, they have also outlined some accessible exercises that can help combat respiratory challenges and boost healing lungs. They recommend exercises that include weights or resistance bands so you can build stronger muscles that are more efficient at using oxygen.
“This means the blood flow increases throughout the body as the lungs don’t need to work as hard. Pilates is also great if you want to boost lung capacity, as it helps to tone up the lungs, which can help reduce shortness of breath,” they advise. “Aerobic exercises such as a brisk walk or swimming can be good for those struggling with breathing, as they have a low impact.
“They can help increase blood circulation and heart rate. And while yoga may not seem like an obvious choice when quitting smoking, it helps you to practice deep breathing and mindfulness, which can help with low moods.”
If you need help with quitting smoking, you can head to the NHS
website
