There are few actions you can take for your health which have a bigger impact than quitting smoking.
The effects of quitting are noticeable right away, such as lowered blood pressure and decreased heart rate.
Over time your risk of heart attack and heart disease are drastically lowered, you’ll find yourself breathing easier, and your overall health improves greatly.
But as most people who have tried to quit will tell you, it’s not an easy task.
First, there’s the question of what method to use — there are medications, nicotine gums and patches, and some people even try hypnosis.
One method which many people don’t realize is a possibility, however, is using nutrition to help stave off cravings.
At the Edison Institute of Nutrition, we offer a certified holistic cancer coach certification program which discusses dietary approaches for cancer prevention, including ways to quit smoking through nutrition.
Today, we’ll take a peek into some of the ways diet can help you quit smoking.
Keep reading to learn more.
What Does Nicotine Actually Do?
Nicotine is a highly addictive stimulant drug which is found in products such as cigarettes, cigars, chewing tobacco, and electronic cigarettes or “vapes”.
Some common side effects of nicotine use include:
- Rapid heart rate
- High blood pressure
- Low appetite
- Nausea
- Upset stomach
- Increased production of phlegm and saliva
- Diarrhea
- Sweating
In addition to these, nicotine can result in heightened alertness and improved mood, improved memory, and lowered appetite, which can help explain why it is still commonly used, despite the negative side effects.
How Does Nicotine Addiction Work?
Once inhaled, nicotine is quickly absorbed into the bloodstream and nearly immediately sets off chemical reactions which result in feelings of heightened concentration and contentment.
These reactions don’t last very long and go away within a matter of minutes.
Over time, with regular use, your body will come to depend on a certain amount of nicotine every day, and as you build a tolerance to it, more and more will be required to get the pleasurable effects from it.
Alternatively, withdrawal from nicotine can be intense and symptoms can include:
- Mood swings
- Anxiety and depression
- Poor concentration
- Hunger
- Trouble sleeping
All of this together can explain why quitting smoking is so difficult.
Holistic Nutrition Solutions To Quit Smoking
If you are looking to quit smoking, there are several holistic and natural approaches you can take, some of which include:
- Acupuncture
- Lifestyle modifications such as meditation, exercise, and getting plenty of sleep
- Herbal remedies such as St. John’s wort or green tea
- Habit tracking
In addition to these, diet and nutrition can be used to help curb the cravings for nicotine.
Now let’s take a closer look at specific foods which can help.
1. Black Pepper
Black pepper — specifically black pepper essential oil — may be used in some cases to help reduce cravings for cigarettes.
In a 2013 study in the Journal of Alternative and Complementary Medicine volunteers who were regular users of nicotine were asked to rate their cravings before and after inhaling black pepper essential oils.
This study found that inhaling the oils resulted making the cravings less intense, as well as less frequent.
2. Lime Juice
We’ve talked at length in the past about the benefits of drinking lemon water, but it turns out that lemon’s green cousin is helpful too.
Sipping on lime juice may help people who are addicted to nicotine abstain from smoking.
It has been found to be better than nicotine gum at promoting abstinence from smoking, but not as effective at reducing cravings.
Although the reason lime juice helps with smoking cessation isn’t known, researchers suspect it might have something to do with replenishing vitamin C levels, which tend to be lower in smokers.
3. Limit Caffeine Use
Many of us know someone whose idea of breakfast is “coffee and a cigarette”.
A 2020 study in Preventative Medicine Reports found an association between caffeinated beverages such as coffee and smoking in youth.
Nonsmokers metabolize caffeine slower than smokers do, so if you’re trying to quit you’ll want to cut down on your coffee, or consider switching to a lower caffeine option such as tea, and watch for other caffeine sources such as pop or energy drinks.
The good news is you don’t need to cut out caffeine altogether — the side effects of quitting smoking can be hard enough without going through caffeine withdrawal at the same time.
RELATED: The Health Benefits (And Drawbacks) Of Coffee
4. Stay Hydrated
There are many reasons to stay hydrated, from improving energy levels, boosting mood, and flushing toxins from the body.
If you’re trying to quit smoking here’s another one — proper hydration
A 2014 study looked at the effects of hydration on mood and brain function.
It found that drinking water can help improve brain performance and mood, which can help you be better prepared to resist nicotine cravings.
Drinking water can also help ease some of the side effects of nicotine, including hunger, and by flushing residual nicotine out of your body.
5. Get Enough B Complex Vitamins
Smokers will also have lower concentrations of B complex vitamins in their system than nonsmokers.
B vitamins are well known for their “anti stress” properties, which makes them particularly useful for helping to quit smoking, as often times smokers will cite heightened stress for being a reason for reaching for a cigarette.
B vitamins alone will not be enough to help someone quit smoking, but it can be used to help support someone who is trying to quit.
Contact The Edison Institute Of Nutrition Today
Does the idea of using nutrition to help someone quit smoking interest you?
Are you interested in a career where you can help people with this, and many other issues through diet and nutrition?
Do you like learning about the way’s food can affect all aspects of health?
If so, you might be the right fit for a career in holistic nutrition.
We’re the Edison Institute of Nutrition and we offer a variety of programs and continuing education courses for holistic nutritionists.
Beyond our diploma in holistic nutrition program, we also offer a number of continuing education courses, including:
- Advanced nutrition practice
- Live and dry blood cell microscopy training for holistic practitioners
- Metabolic balance training
- How to run a nutritional consulting practice
- And much more
Contact us today to learn more about the courses we offer, and find the right fit for you.
