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World No Tobacco Day (WNTD) is observed globally on 31 May every year. This annual event educates people about the dangers of tobacco use, the business practices of tobacco companies, actions taken by the World Health Organization (WHO) to combat tobacco use, and how people around the world can claim their right to health and live a healthy life to protect future generations. Certain foods may aid in quitting the smoking habit by reducing nicotine cravings and making cigarettes taste unpleasant or by replacing the hand-to-mouth action associated with smoking. Additionally, certain foods have a positive effect on managing tobacco and nicotine withdrawal, aiding in the quitting effort. (Also read: World No Tobacco Day: 7 positive changes in the body after quitting smoking,
Foods to help you quit smoking and control cravings
“Quitting smoking can be challenging, especially when the cravings are strong. However, including certain foods in your diet can make it easier to control those cravings and move away from nicotine addiction. But before we talk about food, here is a yogic tip for you. Before sitting down to eat, pause for two minutes, especially when you are hungry. This reduces compulsiveness and increases consciousness. Addiction arises from imbalance: more compulsiveness and less consciousness. Pausing for two minutes before paying attention to basic human instincts like eating helps you look at life mindfully and thus helps you get rid of addiction,” says Shloka, classical hatha yoga teacher and lifestyle expert.
Shloka shares with HT Lifestyle 5 foods that can help you fight smoking addiction:
1. Dark Chocolate (70% Cocoa): Eating dark chocolate can reduce sugar and nicotine cravings. The flavonoids in dark chocolate affect dopamine levels, leading to a feeling of relaxation and a reduced urge to smoke.
2. Whole grains: Nicotine addiction recovery often leads to cravings for sugary and carbohydrate-rich foods. Whole grains such as whole wheat, red rice, barley, oats and quinoa can help stabilize blood sugar levels, reduce carbohydrate cravings and provide a feeling of fullness.
3. Herbal tea: Some herbal teas can be soothing and help control cravings and anxiety associated with quitting smoking. Options include:
- Chamomile tea: Known for its calming properties.
- Peppermint tea: It is refreshing and suppresses appetite.
- Ginger tea: Soothes the stomach and has anti-inflammatory effects.
- Green Tea: Contains L-theanine for relaxation and mild caffeine for focus.
- Licorice Root Tea: Naturally sweet and anti-inflammatory.
- Lemongrass tea: Calming and stress-relieving.
4. Raw Vegetables, Fruits, Nuts and Seeds: Eating raw vegetables such as carrots, celery, cucumbers, cherry tomatoes and bell peppers can satisfy oral fixations and provide essential nutrients. Fresh, frozen or dried fruits such as apples, oranges, grapes and berries provide a sweet and satisfying option. Additionally, unsalted nuts (such as almonds, walnuts and pistachios) and seeds (such as pumpkin and sunflower seeds) provide protein, fiber and healthy fats that reduce cravings and stabilize blood sugar levels.
5. Dairy products: Eating dairy products like cottage cheese or Greek yogurt can help reduce nicotine withdrawal symptoms because they taste less appealing. Pairing them with fresh fruit or cinnamon makes a protein-rich snack.
Adding these foods to your diet may help reduce your desire to quit smoking and provide nutritional benefits.
“When you quit smoking, the transition can be challenging, especially if you are addicted to the process of smoking and its taste and smell. Here are five foods you can include in your diet that will help with the transition and reduce cravings when you quit smoking. The best food groups to reduce smoking cravings are fruits and vegetables. Munch on raw fruits like apples and berries and fresh raw vegetables like carrots and celery, as they give a satisfying feeling of chewing and munching and keep your jaw actively engaged. They are also rich sources of fibre and nutrients and keep you satiated for longer, thereby reducing cravings,” says Ayurvedic coach and gut specialist Dr Dimple Jangda.
She further told HT Lifestyle, “You can also keep a box of nuts with you and munch on a handful whenever you get a chance. You can choose from a variety of nuts like almonds, walnuts, Brazil nuts, pistachios and cashews, which are good sources of micronutrients. They are also a rich source of protein and healthy fats and keep you energised. Make sure to soak these nuts for at least an hour before consuming them to prevent indigestion. Include whole grains in your diet, such as quinoa, brown rice, steel-cut oats that are organic and glyphosate-free, and several varieties of millets. These foods release energy slowly, keeping your blood sugar levels stable and reducing cravings.”
Dr. Dimple says, “You can also chew a piece of gum, which keeps your jaw busy and reduces cravings. Also, dark chocolate with good cocoa content can calm your sugar cravings and prevent you from reaching for cigarettes. It is a rich source of antioxidants that help reduce free radicals in the body, improve your mood, reduce stress and help you quit smoking.”
He added, “Keep drinking warm herbal teas throughout the day, especially when you have the urge to smoke. You can choose from a variety of teas like peppermint, chamomile, ginger hibiscus, rosemary which help change your taste buds and reduce cravings. Also, these teas help reduce inflammation in the body and reduce oxidative stress from free radicals. Make sure to drink enough water throughout the day and stay hydrated. This also helps reduce cravings for smoking and other junk food.”
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