You Have the Power to Quit Smoking!

Did you know that smoking is the single greatest cause of preventable disease? Quitting smoking is a daunting challenge but it CAN be done! We all know there are major reasons to quitting smoking including effects on health, increased risks of lung cancer, emphysema, and heart disease, as well as the harmful effects of secondhand smoke on immediate family.

This article is not about all the reasons smoking is bad for you, but HOW to quit smoking - for good!

The key to quitting is patience, perseverance, support, and having a plan.

Pick a reason you believe in to quit smoking, whether for your family or for your own personal health. Changing your environment is also important.

But let's talk about the nutritional and psychological support for quitting smoking.

What is essential to help the process is supportive, protective nutrients. There is a tendency for poor dietary habits to accompany the smoking habit. Meats, fatty and fried foods, and refined foods are consumed more by smokers than non-smokers. A basic, wholesome diet helps to at least reduce some of the risks of smoking, and with adequate fruits, vegetables, and whole grains, those attempting to quit smoking will find the necessary, protective nutrients, beta-carotene, vitamins A, C, and E, and selenium which all help lower the risk of cancer and other maladies.

Here's what you need to increase and reduce in your diet:

Increase Alkaline Food	Reduce Acid Food
Fruits	Meats
Vegetables	Sugars
Greens	Wheat
Lima beans	Bread
Millet	Baked goods
Figs	Beef
Raisins	Chicken
Carrots	Eggs
Celery	Milk
Almonds	Cheese

An alkaline diet is important during cigarette withdrawal because increased blood alkalinity helps reduce cravings for and interest in smoking. This is not something you have to do for the rest of your life, it is recommended for three to six weeks to help in the nicotine detoxification process.

So, what supplements can you take to help during this time? A general multivitamin with additional antioxidant nutrients is a must. Antioxidants help reduce the toxicity of smoke and also help lessen the free-radical irritation during the detox period.

Vitamin E, 400-800 IU's daily helps stabilize the cell membrane and protects the tissue membrane from the free-radical and chemical irritations generated by cigarette smoke. Selenium, 200-300 mcg., supports vitamin E. Vitamin A (10,000-15,000 IU's) supports tissue health. Smoking depletes the body of vitamin C, therefore 500- 2,000 mg. four to five times daily is recommended. Extra zinc (30-60 mg.) helps protect tissues and mucous membranes. B vitamins are easily depleted in smokers so B12 (200-1,000 mcg.) is important to decrease cellular damage. Niacin (B3) helps open up circulation (100-1,000 mg.)

Finally, a major change in our relationship with ourselves and our health is critical. We need to decide to love, support, and nurture ourselves in the best way possible. I am not a smoker but I know how difficult a habit it is to break. Sure, there are many different plans to quit smoking including:

• Cold turkey - stop, go through the withdrawals, and forget it

• Tapering off - the key here is to cut down the number of cigarettes smoked each day. Techniques for this approach involve delaying the first cigarette of the day. Whether you decide to taper off or quit completely, the goal must be the same: abstinence.

• Practicing the “Three Ds”—delay, deep breathing, drinking water - This involves delaying smoking a cigarette when the need or craving arises, breathing deeply (while often counting to ten), and drinking a target of eight eight-ounce glasses of water each day. Keeping a diary is also an effective technique.

• Behavior modification counseling - whether in person, over the telephone, or online - in conjunction with nicotine replacement products - can help to increase smoking cessation rates.

Finally, here are a few last suggestions to help you stop smoking - for good!

1. Tell friends and/or family and ask for their support.

2. Stay busy to prevent boredom.

3. Exercise regularly.

4. Create a reward for being successful, no matter how small the successes are.

5. Get plenty of rest.

6. Change your daily patterns.

7. Keep a positive attitude!

I am here for you! If you are looking to quit smoking, I can help. With proper nutrition and mental health support, we will work together to help you rise above this habit.