Diet for Smokers and EX-Smokers - HEALTH CARE DEPARTMENT CALIFORNIA

All Rights Reserved
Clinical Research Specialists
Usa
SPECIAL PRODUCTS DIVISION
SPECIAL PRODUCTS DIVISION
WEB ARTICLES PORTAL
PREMIUM PRODUCTS MARKETPLACE
Go to content
DIET FOR SMOKERS AND EX-SMOKERS
Our Advices on this matter

Can a diet compensate for health damage caused by smoking? What foods should you eat if you smoke?

When you quit, what type of diet is best to prevent weight gain?

Some experienced dietitians and nutritional consultants have explained the issues and gave practical eating advice.

To some dietitians, the three most common questions which smokers ask them about diet and smoking, are:

(1) Can a diet compensate for health damage caused by smoking?
(2) What should I eat if I smoke?
(3) If I quit, what type of diet is best to prevent weight gain?


CAN A DIET COMPENSATE FOR SMOKING?

DIET FOR SMOKERS AND EX-SMOKERSNo diet or eating-plan, no matter how nutritious, can neutralise the health damage caused by the 850+ chemicals in tobacco smoke - many 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 are five times more likely to suffer from sudden cardiac death.

Smoking is also the leading cause of lung cancer.


Thus before we even start to examine an appropriate type of diet for smokers, our overriding advice is: quit smoking today!


WHAT SHOULD I EAT IF I SMOKE?

For anyone who smokes, daily diet nutrition is critical. The damage done to the body's cardiovascular and respiratory functions requires a constant need for extra nutrients. Even if you smoke 5 cigarettes a day, you have increased nutritional needs due to your increased risk of hypertension, atherosclerosis, emphysema and numerous cancers.

As stated, a healthy diet will not prevent these health conditions, but it may delay their development.


INCREASED NEED FOR ANTIOXIDANTS

Tobacco smoke leads to increased levels of free radicals - cancer-causing agents - in the body and a corresponding need for protective antioxidants that can neutralise them. The main antioxidant vitamins are vitamin C and vitamin E (which works best in combination 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 daily servings of red, yellow, orange or green fruits.
- Switch from coffee to tea, ideally green tea.
- Each 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 NEED FOR INCREASED VITAMIN C

dietary for smokersOne cigarette is estimated to rob the body of 25mg of vitamin C.

Thus all smokers have a greatly increased need for this antioxidant-rich vitamin simply to maintain minimum levels. In practice, this need can only be met by taking supplements.

As a general guide, we suggest you take 1 gram of vitamin C supplements per day.

Choose 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 found in plants. All carotenoids are antioxidants, the most common example being beta-carotene. It is 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 certain precancerous symptoms.

Warning: for reasons which are still unclear, beta-carotene supplements actually increase the risk of disease (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 daily servings of deep green, yellow or red vegetables, including: carrots, sweetcorn, pumpkin, spinach, sweet potato.

Eat 4oz tomatoes daily, either in sauce or chopped.

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

PROTECTIVE BRASSICAS

According to research evidence, cigarette smokers who eat more brassicas have less incidence of cancers (eg. breast, colorectal, lung, pancreatic, prostate and stomach). As all these cancers are initiated by free radicals, it follows that brassicas may help to prevent other problems initiated by free radical damage and accelerated by smoking, such as: 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 unique antioxidants and contains anti-bacterial and anti-viral properties.
Its anti-tumor properties are well documented. Onions, a member of the same vegetable family, have similar properties to garlic.

CAN YOU PREVENT WEIGHT GAIN AFTER YOU QUIT?

Yes, if you take proper physical exercise and eat a healthy calorie-controlled diet, you are unlikely to gain weight.
However, in our experience on this matter, some weight gain seems to be inevitable.

weight loss and smoking correlationWHAT IS THE AVERAGE WEIGHT GAIN?

Most smokers gain weight immediately after they quit.
Current evidence suggests that the average weight gain for both men and women who quit smoking is about 6-8 pounds.

The more you smoke, the higher the risk of weight gain when you quit.

This weight gain is due to the decrease in metabolic rate and an increase in appetite experienced when you quit smoking.

This weight increase is perfectly normal, and need only be a short term event.


SO WHAT SHOULD I EAT?

There is no single diet which will prevent weight gain once you quit smoking. Your best option is to focus on healthy eating combined with regular vigorous exercise (within your fitness capacity) and let Nature do the rest.

As a general guide, follow these suggestions.

First, cut down on caffeine. Nicotine withdrawal makes us jittery and nervous. So it's important to avoid coffee and caffeine-rich soft drinks which may increase this nervous tension.

Second, increase your intake of fresh fruit and vegetables. Studies show that an increased intake of fruit and vegetables can help to minimize weight gain after you quit smoking.
Eat them for snacks, add them to meals, eat them as starters and/or desserts. Eat them on car journeys instead of sweets or candy.

Third, eat little and often. Avoid the temptation to linger over your meals. Get into the habit of eating smaller meals at more regular intervals. Aim to eat something, no matter how small, every 2-3 hours.

This helps to maintain a regular rate of calorie-burning.

Fourth, take steps to learn more about nutrition and choose nutrient-dense foods whenever possible. (See above for information about antioxidants, and healthy fats, carbs and protein.)


Also, make sure you get enough sleep.

Research evidence shows that lack of sleep may lead to weight gain, as well as an increased craving for cigarettes and food.


MORE DIETARY TIPS FOR SMOKERS

Reduce the total fat in your diet.

At the 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. Avoid refined white flour carbs, choose only whole grains such as, oats, brown rice, wholewheat pasta.
In addition, choose foods rich in soluble fiber (eg. apples, oat bran).

Eat healthy low-fat protein such as fish, lean chicken/turkey, or egg-whites.

Include small amounts of lean red meat in your diet, along with regular servings of soy foods (eg. soybeans) and other vegetable protein.

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


TAKE REGULAR CARDIO-AEROBIC EXERCISE

No cigarette smokers diet-plan is complete without regular 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 best effects on lung capacity and cardiovascular function, choose aerobic exercise such as: brisk walking, jogging, jumping rope, swimming and most sports.

HEALTH CARE DEPARTMENT CALIFORNIA HINTS:
THE BEST NATURAL DETOX TODAY ON THE MARKET
  
Boost Energy. Build IMMUNITY. Lose Weight. Reduce BLOATING. Sleep BETTER.
THE BEST NATURAL DETOX TODAY ON THE MARKET.
BUY AT THE BEST DISCOUNT PRICE !
THE BEST NATURAL DETOX TODAY
* ONLY BY US HERE.
best weight loss supplement clinically tested

www.healthcaredepartmentcalifornia.com bodybuilding portal link
PREVIOUS PAGE
HOW TO RESOLVE SLEEP DISORDERS
www.healthcaredepartmentcalifornia.com next article
NEXT ARTICLE:
HEALTHY FOOD CHOICES FOR A PICNIC
Bookmark and Share

healthcaredepartmentcalifornia.com

What about a Healthy Picnic ?
The most important part of creating healthy, delicious brown bag lunches is choosing the foods that will go into those brown bags. It is important to choose foods that are easy to put together, and to include foods that everyone in the family likes.

Including everyone’s favorite foods is a great way to make sure the lunches will be eaten instead of traded for Twinkies.
Middle Age and Fitness.
Being able to deal with and handle the daily stresses of life is a benefit afforded to the fit person. Making sure we take the time to accommodate our needs for stress relief, such as downtime, therapy time, massage time, or simply take the time for a nice, hot bath.

How about the benefits of a Fit Mind?
What to Eat? What Not to Eat ?
How many new diet plans have you tried? Some people can tick off a list of new diet after diet that they have tried. They yo-yo back and forth.

A lot of people can’t even count every new diet they have tried...
How to Improve Your Personal Life.
Once you start to see the humor in life, you will feel better inside. We are involved in a unruly world filled with greedy people, envious souls, lusty tigers, and so on.

We have to learn how to work around these people, accept us and move on...
Dieting To Lose Weight.
Reducing the amount of food that we eat today, no matter how small the portions are, when done overtime, will ultimately be the difference between being obese or fit.

It will spell the difference between being healthy or ill and between being fashionable or waddling in oversized clothes.
Severe Obesity in Adults: Weight Loss Treatment and Tips.
How effective a treatment is in helping severely obese patients to reduce weight, largely depends upon its ability to tackle the root causes of the condition.

Most treatments deal with symptoms (excessive calorie intake) rather than causes (why obese individuals overeat)...
The Low-Cal Approach to Weight Loss.
The majority of diets offer dieters 1,000 to 1,500 calories each day. Still, it would be wrong to assume that everyone who needs to lose weight should be on a 1,000 calorie diet.

In fact, the amount of calories you need is a function of your current weight, your metabolism, and the amount of exercise you do...
Recipes for Low-Fat Dieters.
You've heard the popular advice on weight loss diets. Cut the fat! Cut the carbs! Cut the calories! Eat a balanced diet! Yes it's actually true. But it's confusing.

Here's some advices from nutritional science.
How To Measure Body Fat At Home.
Well, most methods of body fat weight measurement have their pros and cons but are usually better than the simple bathroom scales in measuring body fat percentages.

Here are two of the more common body fat measurement methods for effective weight management which you can do at home.
Are You Addicted To Food ?
Over eating leads to the brain over emphasizing the sensation and pleasure of eating by decreasing the awareness of other body parts, than the mouth.

Food addiction can be controlled. Even if you're not addicted to food these tips can help you lose weight.
Obesity – When It’s Too Much !
Obesity is a heavier problem compared to overweight. And most people don’t see it.

If by chance, You’ve reached the end of the line, you have two possible endings: one is complete recovery, and the other the opposite.
Nutrition: The Super Foods That Keep You Healthy.
Here is a list of the top ten super foods that most health experts agree on.

From fruits and vegetables, to whole grains, nuts, beans and legumes, this power-packed nutritional inventory will take you into the best years of Your life and Beyond!
Lose Weight For The Summer !
No one likes to change their habits.

Whatever motive you choose, it must be something more powerful than the urge to eat tasty high calorie foods in front of the SMART-TV!
Healthy eating? Saving Money?
For many people, a limited food budget can be a real roadblock to healthy eating.
It is an unfortunate fact of life that some of the lowest priced foods, from fast food value menus to cheap potato chips, are also some of the least healthy.

It is possible, however, to create excellent tasting, nutritious meals, even on a tight budget.
Are the Barriers of Dieting Psychological or Physical ?
We are sure that You think that eating food rich in fats would have the effect of satisfying feeling of hunger...

Amazingly medical research has shown the opposite to be true.
Article Comments Section

No comments
*This Web Portal does Not Allow Spam.
Spamming Comments will be Eliminated Without Any Advise.
Back to content