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Quick statistics on smoking cigarettes
According to the Centers for Disease Control and Prevention (CDC), as of 2022, an estimated 11.6% (28.8 million) of adults in the United States currently smoke cigarettes. The World Health Organization (WHO) estimates that 1.3 billion adults worldwide smoke tobacco. The highest smoking rates are in Eastern Europe and Central Asia, where over 30% of adults smoke. The lowest smoking rates are in Western Europe and North America, where less than 15% of adults smoke.
Smoking rates have been declining in the United States and many other countries over the past few decades. However, the rate of smoking among young adults has remained relatively stable. There is an increase in the use of electronic cigarettes and other smokeless tobacco products.
Healthy food hacks to curb the urge
With summer inspiring fitness journeys, many will be attempting to implement lifestyle changes such as quitting smoking and healthy eating.
However, often when people give up cigarettes, they can turn to treats such as chocolate and sweets to help tackle the nicotine cravings.
With this in mind, this article was created to provide a list of the best foods to help curb your cravings that still offer nutritional benefits.
Apples, carrots, and celery
One way to stop yourself from craving the urge to smoke is to keep your hands and mouth busy.
Snacking on sticks of fruits and vegetables such as apples, celery, or carrots can help to simulate the repetitive action of raising your hand to your mouth, while also helping to keep your mouth occupied. One 2007 study also found that fruits and vegetables tend to worsen the taste of cigarettes, meaning that smoking should be less rewarding if you do end up having one shortly after.
Whether you prepare them yourself for the day ahead or buy a pack of pre-cut vegetable batons, having them readily available can help replicate the action of reaching for a cigarette when the urge strikes.
People who cut out nicotine often report that their appetite increases, and they have difficulty controlling their weight. Since these fruits and vegetables are mainly comprised of water and fiber, they are a good low-calorie option that you are unlikely to consume in excess.
Popcorn
Popcorn is another low-calorie food that keeps your hands and mouth busy when you are craving the ritual of a cigarette. A lot of shop-bought popcorn contains oil, butter, or sugar, which can increase the overall calories, but if you own an air fryer, you can create a lower-calorie air-popped alternative at home.
Simply line the air fryer with tin foil and add popcorn kernels without oil or butter. Heat for around 8-9 minutes until the popping stops. You can then dispense it into a bowl and add a sprinkling of salt for flavor.
Ginseng
Similarly, ginseng can work to reduce the appeal of a cigarette, as studies suggest the ingredient can lessen the effects of nicotine.
By weakening the effect, it decreases the satisfaction individuals get from smoking and can therefore help them quit by making it less tempting.
Ginseng tea is a popular choice. However, ginseng powder can also be added to smoothies, or the root vegetable can be used to create traditional dishes such as chicken ginseng soup.
High fiber, whole-grain foods
As mentioned, a common side effect that follows your last cigarette is that your appetite may significantly increase for a short while.
Incorporating higher fiber foods such as wholegrain bread and cereals into your diet can help control cravings as they keep you fuller for longer.
For example, you could start your day with a bowl of porridge, topped with a banana for extra fiber, if need be, and finish it with chili paired with brown rice.
Fresh or frozen fruit
When you first give up smoking, it is a normal reaction to have food cravings and an increased appetite, with many finding themselves with a sweeter tooth than normal.
While this can be satisfied sometimes by enjoying a chocolate bar or a packet of sweets, trying to keep a balanced diet is important.
Having fresh or frozen fruit such as grapes, strawberries, and oranges to munch on can help manage the desire for sugar. Plus, the hand-to-mouth motion of snacking on these can replace the action of smoking.
Sugar-free gum or mints
Chewing sugar-free gum or sugar-free mints can also work to stop cigarette cravings, as it can preoccupy you and distract you from your mouth feeling empty. Make sure to opt for the sugar-free variety though, as sugar can make you crave cigarettes more, according to the American Cancer Society.
Bon Pang, CEO of Huff and Puffers, comments,
“Over 50% of Americans attempt to quit smoking every year, according to the National Institutes of Health. So, if you’re struggling to put down a cigarette and start healthier habits this summer, it’s important to know you’re not alone.
“It’s possible to curb nicotine cravings with food. Healthy snacks, such as apples and popcorn, can help those suffering from withdrawals, while sugary foods can have the opposite effect and make quitting smoking even harder.
“Drinks can also worsen nicotine cravings. According to Everyday Health, alcohol and coffee can trigger cravings. Milk and water are two of the best alternatives to help curb cravings this summer.”
Butt out
It is advisable for individuals to quit smoking due to numerous significant health benefits and the negative impact it has on others. Smoking is the leading cause of preventable illness, disability, and death in the United States. The long-term health consequences of smoking include:
1. Increased risk of chronic diseases
- Heart Disease and Stroke: Smoking significantly increases the risk of heart disease and stroke by damaging blood vessels, raising blood pressure, and increasing the buildup of plaque.
- Respiratory Illnesses: It can lead to long-term lung issues like chronic obstructive pulmonary disease (COPD), chronic bronchitis, and emphysema. It can also worsen asthma and increase the risk of respiratory infections like pneumonia and bronchitis.
- Diabetes: Smoking increases the risk of developing type 2 diabetes and makes it harder to manage for those already diagnosed with the condition.
- Cancer: Smoking is a primary cause of lung cancer, but also increases the risk of many other cancers, including liver, bladder, cervix, colon, rectum, esophagus, and more.
2. Reduced life expectancy and quality of life
- Shorter Lifespan: On average, people who smoke lose at least 10 years of their life expectancy.
- Lower Quality of Life: Quitting smoking can lead to a better quality of life and improve overall well-being. It can also reduce the risk of premature death.
3. The benefits of quitting are almost immediate
- Within Minutes: Your heart rate drops and blood pressure decreases from the nicotine-induced spikes.
- Within Days: The carbon monoxide levels in the blood return to normal.
- Within Weeks: Circulation and lung function improve, and coughing and shortness of breath decrease.
- Within a Year: The risk of a heart attack drops dramatically.
4. Protection from secondhand smoke
- Secondhand Smoke is Dangerous: The smoke exhaled by smokers and that comes from the burning tip of a cigarette (secondhand smoke) contains harmful chemicals that can cause serious health problems for others, including lung cancer, heart disease, and stroke.
- Effects on Children: Children living with smokers have a higher risk of Sudden Infant Death Syndrome (SIDS), respiratory infections, middle ear disease, and more severe asthma.
- Effects on Pets: Studies have shown that secondhand smoke can cause oral cancer and lymphoma in cats, lung and nasal cancer in dogs, and lung cancer in birds.
5. Other benefits
- Improved Appearance: Smoking causes premature wrinkling, tooth and fingernail discoloration, and can make skin look older and leathery.
- Financial Savings: Quitting smoking can save a significant amount of money that would otherwise be spent on cigarettes.
- Improved Senses: The senses of taste and smell can improve, making food more enjoyable and scents stronger.
Quitting smoking is a challenging but achievable goal, and resources are available to help. Smokers can seek support from healthcare providers, quitlines, and online resources.
Summary
Quitting smoking is crucial for improving both short-term and long-term health, enhancing quality of life, and reducing financial burdens associated with tobacco use. It significantly lowers the risk of premature death and many serious diseases like cancer, cardiovascular issues, and respiratory problems. Furthermore, quitting benefits not only the smoker but also those around them, particularly children and pets who are more vulnerable to the effects of secondhand smoke.
This article was created at the WHN News Desk using some of the information provided by Anna Richards on behalf of Huff and Puffers
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
Opinion Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy of WHN/A4M. Any content provided by guest authors is of their own opinion and is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything else. These statements have not been evaluated by the Food and Drug Administration.
