Many smokers want to quit, but they are not sure go about doing it. With the many products available on the market, it is hard to know what is effective. While products like nicotine gum and patches help stave off cravings, they do not help replace the vitamins and nutrients depleted by smoking. Since smoking depletes what vitamins are taken in by the body on a daily basis, it is likely that most smokers have severe vitamin deficiencies, which can cause a number of health problems like a depleted immune system, hypertension, and depression. Using vitamins as part of a plan to quit smoking, you will be making a conscious commitment to improve your overall health.
Instructions
1. Know what vitamins you need to take and why to take them. Below is a list of vitamins that are essential to take while you are trying to quit smoking:
Vitamin A helps reduce the effects of oxidation, which occurs while smoking. It can be found in yellow fruits, leafy greens, and carrots.
Vitamin C helps to replace ascorbic acid and can be found in citrus fruits or supplements.
Vitamin E is an antioxidant which will help disguise the physiological effects of quitting smoking. Vitamin E can be found in sunflower seeds and sweet potatoes.
B Complex contributes to eye, skin, and nerve health, which are all affected by smoking. B Complex is found in supplement form at any health store.
Calcium is depleted by smoking. In women, it can contribute to osteoporosis. Calcium is found in dairy or soy products, and it also comes in several tablet or chewable supplements.
2. Decide how you are going to take your vitamins. Whether by changing your diet or through supplements, it is important to figure out how you will get your daily intake of vitamins. Many people find taking vitamin supplements easier because it ensures you know exactly what you are ingesting on a daily basis.
It's also important to make sure you are getting enough, not too much. The New York Times in April 2003 ran an article focusing on Americans taking too many vitamin supplements. The article explained that consuming too much vitamin A can lead to complications like osteoporosis. It is important to recognize that if you multivitamin contains 100% of your vitamin A for the day, you do not need a separate vitamin.
3. Eat a healthy, balanced diet. Vitamins are only absorbed in the body when the right foods are eaten. If your diet is poor (e.g. high in fats, cholesterol, salt, sugar), your digestion will be poor, and vitamins will not be fully absorbed. The New York Times in an article published in April 2003, confirmed this, reporting that researchers are clear that taking a multivitamin is not an adequate substitute for a balanced diet.
To make sure you are eating a balanced diet, check out MyPyramid government Website. Developed by the US Department of Agriculture, My Pyramid is an interactive Website that walks you through the new food pyramid, and it will help tailor your diet based off your needs.
4. Decide what other tools you will use to help you quit smoking. Cessation products like patches and gum help through reducing withdrawal symptoms. However, according to ScienceDaily.com, they may also be hazardous to your health because an ingredient called nornicotine may inhibit some chemical processes in the body. However, the American Lung Association states that these products are not as dangerous as smoking because they do not contain tar and poisonous gasses.
Still, many people are seeking out alternative aids to help them quit smoking. Hypnosis has been found to be very helpful as it addresses the mental addiction as opposed to the physical addiction, which can end much more quickly. NaturalNews.com explains how the hypnotherapy addresses smoking cessation.
5. Create a routine. Vitamins usually need to be taken after a meal, so make sure you have your vitamins packed in your pill box ahead of time. Detachable boxes are especially helpful if you have busy mornings because you can take them at work. Another helpful step is to have your meals planned ahead of time; when you get home, you know exactly what to make rather than throwing together what's quick and not always good for you.
6. Replace smoking with something else. If you are used to taking a 10-minute smoking break, do something else. Use that ten minutes to take a quick walk. If you are at home and are tempted, try instead a 10-minute yoga routine. These are usually low impact and are designed to start or end your day.
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