DIET FOR SMOKERS AND EX-SMOKERS
Below is a MRR and PLR article in category Health Fitness -> subcategory Weight Loss.
Diet for Smokers and Ex-Smokers
Overview
Can a balanced diet counteract the health risks of smoking? What should smokers eat, and how can one maintain weight after quitting? Linda Smyth, a seasoned dietitian, provides insights and practical dietary advice.
Can Diet Compensate for Smoking?
No diet can fully undo the harm caused by the over 850 chemicals in tobacco smoke, many of which are carcinogenic. Smoking just 20 cigarettes a day doubles your risk of heart attack and increases stroke risk fivefold compared to non-smokers. Smoking 40 per day heightens the risk of sudden cardiac death.
Main Advice: Quit smoking today.
What Should Smokers Eat?
The Need for Nutrients
Smoking hurts cardiovascular and respiratory health, increasing the need for essential nutrients. Even light smokers have greater nutritional requirements, though a healthy diet may only delay health issues like hypertension and cancer.
Boost Antioxidants
Tobacco smoke increases cancer-causing free radicals. Antioxidants like vitamins C and E, and phytochemicals such as bioflavonoids and carotenoids, are crucial.
Increasing Antioxidant Intake
- Eat 3-5 servings of deep-colored vegetables daily.
- Consume 3-5 servings of colorful fruits daily.
- Opt for tea, preferably green tea, over coffee.
- Include 2 teaspoons of wheatgerm oil and 6 Brazil nuts daily for vitamin E and selenium.
Essential Vitamin C
Smoking depletes vitamin C. Smokers should consider 1 gram of vitamin C supplements daily, with 100mg of bioflavonoids.
Sources of Vitamin C
- Fruits: Blackcurrants, papaya, guava, oranges, and strawberries.
- Juices: Cranberry, grapefruit, and orange.
- Vegetables: Red and green peppers, broccoli, and kale.
Protective Carotenoids
Carotenoids, found in plants, act as antioxidants. Consume them through food rather than supplements to reduce cancer risk.
Intake of Carotenoids
- Eat four servings of green, yellow, or red vegetables daily.
- Consume 4 ounces of tomatoes daily.
- Include three servings of colorful fruits like oranges and strawberries.
The Power of Brassicas
Brassicas (e.g., broccoli and cabbage) may lower cancer risk in smokers due to their antioxidant properties.
Benefits of Garlic and Onions
Both garlic and onions provide antioxidants and have anti-bacterial and antiviral properties.
Additional Dietary Tips
- Reduce total fat, especially saturated and trans fats.
- Eat omega-3-rich fish.
- Choose whole grains and avoid refined carbs.
- Opt for lean proteins and low-sodium foods.
Exercise Importance
Incorporate 30-45 minutes of aerobic exercise like brisk walking or swimming most days for better lung and heart health.
Preventing Weight Gain After Quitting
While some weight gain is common after quitting, it can be managed.
Average Weight Gain
Most quitters gain 6-8 pounds due to a slower metabolism and increased appetite?"a temporary effect.
Diet Tips to Avoid Weight Gain
- Reduce caffeine to avoid nervous tension.
- Increase fruit and vegetable intake for snacks and meals.
- Eat smaller, frequent meals every 2-3 hours.
- Choose nutrient-dense foods.
Additional Tips for Weight Management
- Prioritize exercise, including both cardio and strength training, to boost metabolism.
- Ensure adequate sleep to avoid weight gain and cravings.
By following these dietary and exercise guidelines, smokers and ex-smokers can improve their health and manage weight effectively.
You can find the original non-AI version of this article here: DIET FOR SMOKERS AND EX-SMOKERS.
You can browse and read all the articles for free. If you want to use them and get PLR and MRR rights, you need to buy the pack. Learn more about this pack of over 100 000 MRR and PLR articles.