The eating habits of smokers are not only that they have a higher intake of high-calorie foods, including fatty foods or alcohol, as compared with non-smokers, but also that they are more vulnerable to a variety of cancers as well as arteriosclerosis due to a lower intake of fresh vegetables and fruits, both of which are dietary sources of anti-oxidant vitamins (vitamins C, E and A).
Besides, they have a greater preference for foods such as coffee. Their eating habits are also more irregular.
Serum lipid profile changesThe nicotine in cigarettes increases the serum level of free fatty acids and thereby elevates the serum lipid profile. Carbon monoxide taken in when smoking slows the synthesis of HDL cholesterol (good cholesterol that prevents the occurrence of cardiovascular diseases). This eventually increases the risk of cardiovascular diseases such as angina, myocardial heart attack and stroke.
Vitamin deficiencyOn average, smokers do not eat enough vegetables and fruits, and they have a lower intake of vitamins that help prevent cancer and cardiovascular diseases than non-smokers. Besides, their bodies hvae a greater need for anti-oxidant vitamins as they help neutralize harmful free radicals that are generated during smoking. They are therefore more vulnerable to a variety of cardiovascular diseases and cancers than non-smokers.
Vitamin-rich foods● b-carotene (vitamin A): Eat more than two kinds of yellow or green vegetables (carrots, spinach and chives), seaweed and fruit every day.
● Vitamin E: Sesame, peanuts, pine nuts, walnuts, almonds and vegetable oils are all rich in vitamin E. One tablespoon a day will do.
● Vitamin C: Fresh fruits and vegetables are rich in vitamin C. But too much fruit can cause weight gain. You’re therefore recommended to eat an adequate amount of them.
Correct eating habits needed to effectively quit smokingVarious withdrawal symptoms may occur when you begin to quit smoking. Of these, the most common symptom is weight gain. As you quit smoking, the body weight physiologically increases by an average of 3 kg. Quitting smoking improves the sense of taste and this increases dietary intake. In addition, smokers who quit often eat a lot of sweet food as candies, cookies and chocolate to substitute for the nicotine they crave. These are the main reasons ex-smokers gain weight and end up smoking again.
To prevent the occurrence of withdrawal symptoms1. Eat a variety of food, and eat slowly so that you feel more full.
2. Consume fresh vegetables (cucumbers, carrots and tomatoes in particular) or fruits (low-calorie fruits including peaches) to prevent weight gain. However, be wary of eating too much high-calorie fruit such as grapes or pears.
3. When you want to have something in your mouth, chew sugar-free gum, a silver pill, fruit juice or green tea as an alternative to high-calorie foods, such as candies or cookies.
4. Since drinking coffee stimulates the desire to smoke, reduce your coffee intake by replacing it with green tea or water.
5. Reduce alcohol intake as much as possible. Alcohol stimulates the desire to smoke and has a high calorie content that can cause weight gain. Quit drinking alcohol for 1-2 months while you are trying to quit. It will help you to effectively quit and prevents weight gain.
6. Drink plenty of water. This will not only stimulate the excretion of nicotine from the body but also suppress the desire to smoke, as well as preventing weight gain.
In addition to these eating habits, regular exercise (aerobic exercise three-five times a week), sleeping well and the use of smoking cessation agents can also help you quit smoking and prevent the occurrence of withdrawal symptoms.
Hwang Jung-hye
By Hwang Jung-hye
The author is a professor at the Pulmonology Department of Samsung Medical Center Health Promotion Center.