Among New Year's resolutions, quitting tobacco is top. To achieve this, willpower is important but sometimes simply not enough. Luckily, there are some aids, such as the consumption of certain foods, which will make the path to a healthier life easier. Here are 8 of them:
1. Milk, cheese or yogurt
According to a study by researchers at Duke University (North Carolina, USA), some foods worsen the taste of cigarettes, including fruits, vegetables and dairy products.
Drinking a glass of warm milk after dinner may be a good idea, both for the conclusions mentioned in the study, and for its content in tryptophan, an amino acid that in the body is transformed into serotonin, a hormone that promotes sleep.
2. Green tea
Substituting coffee for a cup of tea will bring you important benefits. Its antioxidant content is especially interesting in the process of smoking cessation, as it helps to cleanse and purify the body.
If you do not like tea, you can also prepare a hot tea, the one you like the most. Drinking it slowly in a quiet environment will help reduce the anxiety caused by quitting.
This root is one of the most important foods in a diet to stop smoking. The carrot protects the lungs and provides vitamins B and C.
You can include it as an ingredient in many recipes, but it can also be the star of a salad, along with a little bit of fresh cheese and a splash of extra virgin olive oil.
Include some slices of pineapple as breakfast, dessert or part of a delicious starter with some slices of ham, and it will provide a good dose of tryptophan, an amino acid that the body transforms into serotonin, a hormone that helps us to keep a sense of humor.
Pineapple juices, orange, broccoli, spinach, carrots, red fruits and kiwis are ideal to help you eliminate the remains of nicotine from your body.
5. Nuts and cashews
Thanks to the magnesium that many nuts contain, it is possible to reduce the state of anxiety and nervousness related to quitting smoking.
Magnesium is a natural tranquilizer that relaxes the muscles and is found in nuts, cashews, pine nuts and almonds, among other foods. It is preferable to eat them raw or toasted, but never fried.
Its leaves contain lactucina, an active principle with tonic and sedative properties on the nervous system. It helps to calm nerves, control palpitations and sleep better.
You can complete your lettuce salad with the antioxidant properties of the tomato and the pro vitamin A of the carrot.
7. Integral cereals
The intake of complex carbohydrates, ie. – slow absorption, calm the brain and gives a sense of peace. Two benefits to be grateful for when only a few weeks ago we decided to stop smoking.
We can find them in whole grains (oats, wheat, rice) and their derivatives, such as pasta.
This fruit is the queen of relaxation. So it is ideal to consume in different preparations to help us relieve stress and fall asleep in difficult periods such as quitting.
Its content of vitamin B12, B6 and potassium serves to combat insomnia and helps relax the body while we sleep.
A Decision For Your Health
Every year, we smoke less. Figures provided by the National Health Survey 2017 of the Ministry of Health, Consumption and Social Welfare, show that the number of people who maintain this habit is 22% of the population, the lowest figure of the last 30 years.
Among the people who are part of this percentage there is 33% who would like to stop, however only 12% exceed three months without smoking again.
And it is not an easy task. In fact, smoking is one of the most difficult addictions to overcome. So all help is small.
In this article, we have collected a list of 8 foods that could make the path easier, especially when it comes to minimizing anxiety, nerves and feelings of frustration related to withdrawal syndrome.
How To Prepare For Your Last Smoking Day
Before butting out the last cigarette, it is important to be prepared for it. And, a lot of success depends on it. This does not mean that we should simply wait for that auspicious day to arrive, since our attitude should be much more active.
In this sense, the American Cancer Society provides a list of tips that can help us be prepared:
- Select a date and mark it on your calendar.
- Communicate that date to your family and friends.
- Get rid of all the cigarettes and ashtrays that you have at home.
- Have nearby substitutes like sugarless gum, pieces of carrot, candy…
- Think about whether you will use nicotine therapies or other medications, if you will attend support groups… And, if so, sign up now.
- Repeat the phrase: "No thanks, I do not smoke." It is a way to internalize and consolidate your new situation.
- Ask your family and friends who smoke not to do it around you and to not leave cigarettes where you can see them.
- Review your previous attempts to stop smoking and identify what worked and what was useless.