Please phone 604.893.2239 or email elginl@bcpwa.org to set up an appointment
Nutrition Comfort food Some tips to use food and nutrition to support you when quitting smoking by Cheryl Collier Quitting smoking is tough. Eating can be a source of support when you quit, but it can also be a source of stress if, for example, you gain weight. Many people do gain weight when they quit, usually five to six pounds, but not everyone does. Some studies indicate that quitting decreases your metabolism—your body’s ability to burn energy—back to normal levels. And many people do eat more. It’s not surprising though; food smells and tastes better when you quit. Some people believe that if smoking helps keep the weight off, then it’s like a health benefit. However, being lean isn’t necessarily equivalent to being healthy. In fact, there’s increasing evidence that smoking can affect fat build-up in your belly, right where you don’t want it. Quitting smoking is one of the best changes you can make for your health. The trick is to know how to use food and nutrition to your advantage when you quit. Switch up your routine Smoking may have been part of your regular routine, so shaking things up can help keep triggers in check. For example, if you usually had a morning cigarette with your coffee on the go, try having breakfast at home and choose a different beverage. Avoid the temptation of an after-dinner cigarette by planning a distraction—those dishes need to be washed anyway. Or perhaps an evening walk with a friend might do the trick. Ease off caffeine Caffeine may be a trigger for a cigarette. Even if it isn’t, it can make life more difficult when you’re trying to quit smoking. Too much caffeine can cause irritability and poor sleep, and if you’re quitting smoking you’re probably already dealing with these side effects. Consider slowly reducing the amount of coffee you drink. Drinking more water can also be a distraction, and it helps to flush out your system. Stay regular You may be tempted to eat more to work through nicotine cravings. When you give your body energy through the day with regular meals, you can be better aware of how much food your body really needs, and it’s easier to stop when you get to that point. Get to know your stomach again Your stomach sends out signals to the brain, and these messages are understood as feelings of hunger or fullness. We know that smoking can suppress appetite, so when you quit, Quitting smoking is one of the best changes you can make for your health. The trick is to know how to use food and nutrition to your advantage when you quit. you may need to retrain your body to hear hunger and fullness cues. Try slowing down when you eat. It’s hard to hear the signals your body sends when you eat quickly. Sipping on water between bites or putting your cutlery down while chewing can help. Take the time to enjoy all the flavours in your meal. When you finish your snack or meal, wait it out. If it seems like the portion you ate should be enough, wait 30 minutes and then see if you’re still hungry. Bring healthy snacks for reinforcement If you’re at work or out for the day, arm yourself with snacks that help ease the need to have something in your hand. Pack some fresh fruit, raw veggies, unbuttered popcorn, or a handful of trail-mix. Sugar-free gum or candies can help keep your mouth busy, too. Embrace activity Getting outside and moving burns calories, which will help to keep off the extra weight. Activity can also be calming or exhilarating. For many people, activity provides a lasting relief from stress, which can take the place of cigarettes, especially during the first few difficult weeks. Most importantly, don’t forget to take it one day at a time. 5 Cheryl Collier is a registered dietitian at the Oak Tree Clinic at <strong>BC</strong> Women’s Hospital and Health Care Centre. She previously worked in the HIV program at St Paul’s Hospital in Vancouver. She is a member of Vancouver Dietitians in AIDS Care. MayqJune 2010 <strong>liv</strong>ing5 27
Change language