No Tobacco Day 2024: Every year on May 31, the world celebrates No Tobacco Day. This initiative focuses on raising awareness of the harmful health effects of tobacco use and encouraging people to quit smoking. Every year, new strategies and solutions emerge to overcome this habit. Surprisingly, one of the solutions comes from the kitchen – food! Can you imagine overcoming nicotine addiction with the help of food? If not, we’re here to help.
See also: World No Tobacco Day: 9 Reasons Why You Need To Kick Butt Now
We had an exclusive chat with Dr Swati Gupta, Professor in the Department of Oral Medicine and Radiology, Subharti Dental College and Hospital, Meerut, to get an insight into the foods that play an important role in managing and reducing smoking cravings. “Cigarettes contain about 5000-7000 chemicals, 50-60 of which are carcinogens, meaning they can cause cancer. Nicotine, a chemical found in tobacco, is highly addictive because it releases pleasure hormones like dopamine, acetylcholine, norepinephrine, and serotonin. Tobacco .increases the risk of high blood pressure, stroke, memory loss, digestive problems, and more.
However, Dr Gupta adds that certain food choices along with lifestyle changes can help curb cravings.
Photo Credit: iStock
Here are 7 surprising foods that help kick your tobacco cravings to the curb:
According to Dr. Swati Gupta, certain foods can help curb cigarette cravings to some extent. Since withdrawal symptoms are severe in the first days of quitting smoking, certain foods can be used as a substitute for your cravings.
1. Peppermint
As an expert, peppermint – also called mint in Hindi – in the form of gum, candy, or candy can help you fight smoking. In fact, aromatherapy with peppermint is also an effective alternative. Peppermint can generally help increase dopamine levels in the brain without having to consume cigarettes.
2. Fruits And Vegetables
When you smoke, your body’s absorption of vitamin D and calcium decreases while your need for vitamin C increases. Fresh produce, according to Dr. Gupta, in the form of fruits and vegetables are packed with micronutrients and antioxidants that can help you stay hydrated and also curb cigarette cravings. “Combining fruits like muskmelon, watermelon, berries, oranges, etc. will keep you nourished and prevent nicotine cravings. But avoid eating fatty foods,” he added.
3. Water
It’s important to drink water not only to keep yourself hydrated, but also to curb cravings. Dr. Gupta said, “You also note that drinking water is one of the important parts of the 4Ds for dealing with cravings for smoking addiction – the 4Ds: delay, distract, drink water, deep breath.” So, if you’re craving tobacco, distract yourself with a glass of water. “But don’t drink alcohol and caffeinated drinks because they can increase your cravings for cigarettes.”
4. Vegetables and Spices
“We use this as part of behavioral therapy,” says Dr Gupta. If you feel that you don’t have enough willpower to stop smoking, then look for an alternative. Dr. Gupta recommends consuming carrots, celery, cinnamon, and even nuts to reverse the harmful effects of smoking. These foods are also rich in micronutrients and antioxidants that nourish the body.
Photo Credit: iStock
5. Milk
It may not be common, but consuming milk and other dairy products can cause the taste of cigarettes. According to Dr. Gupta, drinking milk or eating yogurt can help when cravings or trying to stop smoking. This suggestion is supported by a 2007 research study involving 209 smokers.
6. Gum and Mints
“If you have a craving for a cigarette, have a piece of gum or a mint,” says Dr. Gupta. Chewing gum and chewing gum last a long time, so you can put one in your mouth and keep chewing or sucking until you get a craving. “It takes 90 seconds to manage your cravings, so keep it practical,” she adds.
7. Lime Juice
If you are looking for an alternative to nicotine gum sold in the market, then go for fresh orange juice. As mentioned above, the body needs vitamin C after smoking. Dr. Gupta recommends consuming fresh orange juice. “Limes also have antibacterial properties. So they can help restore your immune system if you smoke.”
Photo Credit: iStock
Is Food Sufficient For Tobacco Cravings?
“Not!” said Dr. Gupta. When it comes to controlling smoking and cravings, your lifestyle also plays a big role. Food can be the catalyst for a journey but not the end point. “The first two days when you quit smoking, it’s easier to stop your cravings. But on the third day, it’s faster.” On the third day, Dr. Swati recommends not going to places where you think you might smoke. “But even if the desire does not decrease, choose this food alternative.”
See also: Improve Lung Health Naturally! Try This Ajwain Mulethi Kadha To Fight Air Pollution
Apart from this, Dr Gupta also advises a healthy lifestyle. “Make sure to do at least 30 minutes of exercise every day, in the morning or evening. Hydrate yourself. Use healthy food substitutes to chew instead of banking on nicotine replacement therapy.”
