In January many of us make positive lifestyle changes, with quitting cigarettes being one of the top New Year’s resolutions. This is brilliant news with over 5,200 lives lost to tobacco related illness each year in Ireland. We are now over halfway through the year, have you still stuck to your resolution or have you like many, found the temptation too hard and abandoned your efforts.
The good news is that many of the attractive effects of nicotine are due to its effect on the adrenal hormones, blood sugar and brain chemistry. With some simple dietary changes you can support your body and mind and reduce those unwanted cravings and side-effects.
Here are my six nutrition tips to help quit for good:
Go a stimulant-free
Eliminate stimulants such as coffee, tea, chocolate and foods containing sugar.
Eat small meals frequently
This gives the body a constant supply of energy avoiding wide swings in blood sugar levels and mood.
Choose slow-releasing carbohydrates
Non-starchy vegetables such as kale, cucumber and broccoli and whole grains such as quinoa and brown rice. Avoid white breads, rice, pasta, and all processed foods.
Eat protein rich foods with every snack and meal
This includes meats, eggs, wild-caught fish, legumes, nuts and seeds. Choose local and organic where possible.
Boost the body’s ability to detox
Increase the intake of dark leafy greens, brightly coloured fruits and vegetables containing important phytonutrients.
Eat a nutrient rich diet
Cigarettes diminish nutrients we need to maintain positive brain chemistry and remove toxins. Variety and quality is important. Aim for 7-10 servings of vegetables and 2-3 fruits each day.
