Diet Tips – DIET FOR SMOKERS AND EX-SMOKERS part 2

 (1) CAN A DIET COMPENSATE FOR SMOKING?

No diet or eating-plan, no matter how nutritious, can neutralise the health damage caused by the 850+ chemicals in tobacco smoke – numerous of which are carcinogenic. On average, if you smoke 20 cigarettes a day, you double your risk of a heart-attack and are five times more likely to suffer a stroke than a non-smoker. At 40 cigarettes a day, you’re five times more likely to suffer from sudden cardiac death. Smoking is also the leading cause of lung cancer.

Best Diet Tips

Thus before we even start to examine an suitable kind of diet for smokers, my overriding guidance is: quit smoking right now!

(2) WHAT Ought to I EAT IF I SMOKE?

For anybody who smokes, every day diet nutrition is critical. The damage doneto the body’s cardiovascular and respiratory functions requires a constant require for additional nutrients. Even if you smoke 5 cigarettes a day, you’ve increased nutritional needs because of your increased risk of hypertension, atherosclerosis, emphysema and numerous cancers. As stated, a healthy diet will not stop these health conditions, but it may delay their development.

INCREASED Need FOR ANTIOXIDANTS

Tobacco smoke leads to increased levels of totally free radicals – cancer-causing agents – in the body along with a corresponding require for protective antioxidants that can neutralise them. The primary antioxidant vitamins are vitamin C and vitamin E (which works greatest in mixture with the mineral selenium). Phytochemicals such as bioflavonoids and carotenoids (eg. beta-carotene) are also rich in antioxidants.

HOW TO Increase YOUR ANTIOXIDANT INTAKE

Use the following suggestions are a guide to minimum dietary requirements.

– Eat 3-5 daily servings of deep green, dark red, orange of yellow vegetables.

– Eat 3-5 every day servings of red, yellow, orange or green fruits.

– Switch from coffee to tea, ideally green tea.

– Every day, take 2 tsp of wheatgerm oil (rich in vitamin E) and 6 Brazil nuts (selenium).

[Note: a serving is approx 1 medium fruit, or 1/2 cup chopped]

SPECIAL Require FOR INCREASED VITAMIN C

1 cigarette is estimated to rob the body of 25mg of vitamin C. Thus all smokers have a significantly increased require for this antioxidant-rich vitamin merely to maintain minimum levels. In practice, this need can only be met by taking supplements. As a general guide, I suggest you take 1 gram of vitamin C supplements per day. Select a “timed-release” brand that includes a minimum of 100mg bioflavonoids.

BEST DIETARY SOURCES OF VITAMIN C

Fruits, such as: blackcurrants, papaya, guava, cantaloupe, elderberries, kiwi fruit, mango, oranges, strawberries.

Fruit Juices, such as: cranberry, grapefruit, lemon, orange.

Vegetables, such as: red peppers, green peppers, broccoli, Brussels sprouts, cauliflower, kale, tomatoes.

PROTECTIVE CAROTENOIDS

Carotenoids are pigments discovered in plants. All carotenoids are antioxidants, probably the most common example being beta-carotene. It’s found in green plants (eg. spinach), as well as orange and yellow plants, such as carrots, sweet potato and melons. Clinical trials indicate that when consumed in foods – not supplements – betacarotene reduces particular precancerous symptoms.

[Warning: for reasons which are still unclear, beta-carotene supplements actually improve the risk of illness (eg. lung cancer). Thus your intake of beta-carotene should come exclusively from food.]

HOW TO Increase YOUR INTAKE OF CAROTENOIDS

Use the following suggestions are a guide to minimum dietary requirements.

Eat 4 every day servings of deep green, yellow or red vegetables, such as: carrots, sweetcorn, pumpkin, spinach, sweet potato.

Eat 4oz tomatoes every day, either in sauce or chopped.

Eat 3 daily servings of colored fruit, including: melon, oranges, strawberries, mango, cherries.

PROTECTIVE BRASSICAS

According to study evidence, cigarette smokers who eat much more brassicas have less incidence of cancers (eg. breast, colorectal, lung, pancreatic, prostate and stomach). As all these cancers are initiated by totally free radicals, it follows that brassicas might help to prevent other problems initiated by totally free radical damage and accelerated by smoking, like: cataracts, emphysema, asthma and age spots.

Brassicas include: broccoli, Brussels sprouts, cabbage (all types), cauliflower, cress, horseradish, kale, kohlrabi, mustard, radish, swede, turnip, watercress.

GARLIC AND ONIONS

Garlic is a good source of distinctive antioxidants and contains anti-bacterial and anti-viral properties. Its anti-tumor properties are well documented. Onions, a member of the exact same vegetable family, have comparable properties to garlic.

MORE DIETARY Suggestions FOR SMOKERS

Reduce the total fat inside your diet. At the exact same time, minimize your intake of saturated fat and trans-fatty acids. Eat regular servings of omega-3-rich oily fish (eg. salmon, mackerel, sardines).

Eat healthy carbohydrates. Steer clear of refined white flour carbs, select only entire grains like, oats, brown rice, wholewheat pasta. Additionally, choose foods rich in soluble fiber (eg. apples, oat bran).

Eat healthy low-fat protein like fish, lean chicken/turkey, or egg-whites. Include small amounts of lean red meat inside your diet, along with normal servings of soy foods (eg. soybeans) and other vegetable protein.

Reduce sodium inside your daily diet. Check food labels and select low-sodium or sodium-free foods. Also avoid adding salt when cooking or eating.

TAKE Normal CARDIO-AEROBIC EXERCISE

No cigarette smokers diet-plan is complete without normal physical exercise. Working within your fitness capacity, gradually increase the intensity and duration of your workouts to about 30-45 minutes a day, on most days. For greatest effects on lung capacity and cardiovascular function, select aerobic exercise such as: brisk walking, jogging, jumping rope, swimming and most sports.

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