VOLUME 2 ISSUE 12    November 2007 VIEW ARCHIVE

Ways to Be Smoke-Free How a healthy diet can help you quit the habit by Michelle Gibeault Traub, R.D. Smoking is clearly one of the hardest habits to break. In spite of the endless advantages to quitting including improved bone health, better lung function, and decreased cancer risk, there are still millions of Americans struggling with this addiction. If you or someone you love is a smoker, the American Cancer Society can help break the addiction. Their Great American Smokeout® emphasizes the importance of setting a quit day and then starting on the path toward a smoke-free life. There are also many new tools and research findings available to help you stop smoking for good. In fact, the latest research indicates that a healthy diet may be one of the best defenses against cigarette cravings.   Kill Cravings with Carrots? Researchers at Duke University determined that the taste of cigarettes is impacted by the foods and drinks a smoker consumes. Based on questionnaires completed by 209 smokers, fruits and vegetables, non-caffeinated beverages (such as juices), and dairy products made cigarettes taste worse. In contrast, caffeinated and alcoholic beverages and meats improved the taste of cigarettes according to study participants. If snacking on healthy choices like apple slices, baby carrots, or low fat yogurt makes a cigarette taste less appealing, smokers who practice such healthy eating habits may find it easier to quit. Snacking on fruits and vegetables, which are naturally low in calories, can also help prevent the weight gain that many smokers fear is inevitable upon quitting smoking.   Life Will Be Sweeter Food has yet another relationship with smoking. According to a small study comparing female smokers to non-smokers, long-term smoking diminishes a person’s ability to detect the sweetness in foods. Cutting out cigarettes can actually make foods taste better. Likewise, when food tastes sweeter, less is needed to satisfy a craving.    Food Is No Substitute With food playing such a unique role in helping smokers to quit, it is still important to remember that food shouldn’t be a substitute for cigarettes. It is certainly arguable that even the worst of food choices is likely a healthier option than smoking. Yet, weight gain has its own numerous health concerns and risks. In order to prevent substituting the craving for a cigarette with a calorie-rich snack, try these tips: Stock-up on sugar-free candy and gum. Mint or wintergreen-flavored hard candies are a good replacement for menthol cigarettes. Sugar-free lollipops are also a good substitute, because they provide the effect of having something in your mouth. Keep flavored-toothpicks on hand to keep your mouth busy without adding calories. Snack on veggie sticks or cut up fruit which aside from helping to make cigarettes taste worse, will also keep your hands busy. Cut back on coffee or alcoholic beverages that you would normally pair with a cigarette. Take up a hobby that will keep your hands busy – knitting, crocheting, typing e-mails, or surfing the Internet. Practice relaxation techniques such as deep breathing and meditation. Take a walk and think about how much easier walking will be when your lungs are free from smoke. Put the money you save by not buying cigarettes into a jar each week and use it to purchase special treats like a manicure, magazine, video game, or trip to the movies.   Get Help! Nicotine, the additive substance in cigarettes and tobacco, is a powerful drug. Given the many smoking cessation aids and resources currently available, smokers should not try to manage nicotine withdrawal on their own. Instead, anyone trying to quit should investigate trying: nicotine gum or lozenges, nicotine patches, or prescription drugs such as Zyban. In addition, seeking support from family and friends, and help from health agencies such as the American Cancer Society is recommended. Most importantly, smokers, and the people who love them, should not assume that quitting will come easily. Many smokers need several attempts at quitting before they completely break the habit, so perseverance and forgiveness of minor relapses is essential for overall success.   Resources November 15th is the American Cancer Society’s Great American Smokeout®. Find ACR Resources in your area HERE. Help a friend with the ACR’s Guide: Helping A Smoker Quit: Do's and Don'ts Check-out cue cards to help you quit from Oprah.com If you need to talk, try the Wisconsin Tobacco Quit Line References F. Joseph McClernon et al. The effects of foods, beverages, and other factors on cigarette palatability Nicotine & Tobacco Research, Volume 9, Issue 4  April 2007, pages 505 – 510 retrieved 11/9/07 LINK   Marta Yanina Pepino, Julie A. Mennella. Effects of Cigarette Smoking and Family History of Alcoholism on Sweet Taste Perception and Food Cravings in Women Alcoholism: Clinical and Experimental Research (2007). 31 (11), 1891–1899. retrieved 11/8/07 LINK Top of Page

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