Giving up Smoking with regular exercise and training programme

Giving up Smoking

Nicotine is one of the hardest stimulants to give up! You can make things easier for yourself by making changes gradually and using supplements and dietary changes to minimize withdrawal symptoms.

When giving up smoking, remember that the cravings usually only lasts 3-5 minutes, so try exercise to help with the cravings and also any weight gain. The Bodydoctor Fitness Training DVD and Book can help you get fit and loose weight as you give up smoking.

What effect does nicotine have?

Tobacco smoke contains thousands of chemical constituents. The one that is most responsible for the effects of smoking is nicotine. Nicotine acts as a stimulant on the central nervous system; when nicotine is ingested, adrenaline production increases, raising the blood pressure and heart rate. Nicotine also affects the overall metabolic rate, body temperature, the degree of tension in the muscles, and the level of certain hormones. These and other metabolic changes create a pleasurable sensation, which is one of the reasons why tobacco becomes so addictive. Tolerance to nicotine develops quickly - very soon you need a bigger dose to achieve the same effect - and your body becomes dependant on nicotine. Withdrawal symptoms from nicotine include, irritability, frustration, anger, anxiety, poor concentration, increased appetite, headaches, stomach cramps, slowed heart rate and high blood pressure.

Giving up

The good news is that if you give up smoking the health benefits begin almost immediately, In 24 hours your blood pressure and pulse rate should return to normal, as should the levels of carbon monoxide and oxygen in the blood. Within a week your risk of heart disease begins to decrease and your sense of smell and taste improve.

When you are trying to give up, bear in mind that the craving for a cigarette usually only lasts 3-5 minutes, so when cravings strike do something to take your mind off it. Exercise can also help with the cravings when giving up cigarettes and also any weight gain. It is best to gradually start a resistance and cardiovascular based training programme. Your fitness will improve from both giving up smoking and undertaking some regular exercise. If you are not sure what type of exercise to do you can consult a personal fitness trainer.

Dietary and supplement guidelines for quitting smoking

1. Breaking the associated habits: Without attempting to change your smoking habits, keep a diary for a week, writing down every situation in which you smoke. At the end of the week tot up your list. E.g. With hot drink - 16; After a meal - 5; with alcohol - 20 etc. Then for the next two weeks choose one associated habit to break. Continue like this until you have broken all the associated habits. This will be helpful when you quit.
2. Reduce your nicotine load: Begin to gradually cut down the amount of nicotine you are consuming - perhaps use a milder brand, then gradually reduce the number of cigarettes you consume. Supplement 1000mg vitamin C, 100mcg chromium, and 50 mg niacin to reduce your cravings. Now reduce the number of cigarettes you are smoking to no more than 5 a day. Whenever you feel the need for nicotine first eat an apple. This will raise a low blood sugar level, which is often the factor that triggers a craving. Try to get down to a maximum of 10mg of nicotine per day before quitting.
3. Finally giving up: The withdrawal effects from nicotine are a direct result of its action on your blood sugar, adrenal hormone levels and key chemicals in the brain. It is vital to follow a really good nutritional programme now - making sure you have three good meals and lots of low glycaemic index snacks to avoid blood sugar dips. (see newsletter archive for further information on the glycaemic index).
4. Useful supplements may include:
   • 5-HTP: This is an amino acid, which is converted in the body into seratonin, an important brain chemical that controls mood. Nicotine withdrawal reduces seratonin, leading to depression and irritability. (200mg with a piece of fruit, one hour before you go to bed)
   • Licorice*: Promotes the action of the adrenal hormones. Nicotine acts as an adrenal stimulant so licorice can act as a support during withdrawal. Take in supplement form (2 -4 ml x3/day) or Panda Licorice bars (available from Holland & Barrett). * avoid with high blood pressure.
5. Detoxifying your body can help reduce cravings: There are 4 key things you can do:
   • Exercise
   • Sweating/sauna - 30 minutes per day
   • Drinking plenty of water 2 - 3 lites.
   • Supplementing vitamin C (1000mg ) and niacin (100mg)

Nutritional support

• Increasing the alkaline balance of the body reduces cravings so eat a diet high in fruit and vegetables and seeds. Also consider supplementing with calcium and magnesium. These are alkaline minerals, which help to balance acidity.
• Foods which can help the body detoxify following a reduction in nicotine include; asparagus, broccoli, Brussel sprouts, cauliflower, spinach, sweet potatoes, and turnips. Onions and garlic - Which all contain nutrients to support the liver in detoxifying.
• Also include yellow, and orange fruits and vegetables, which are a rich source of beta-carotene a powerful antioxidant that can help neutralise some of the effects of nicotine.
• Reduce junk food, sugar and refined 'white flour' products such as white bread and biscuits. Nicotine raises the body's blood sugar level to give you energy and suppress appetite. Refined foods, coffee and stimulant drinks such as coke do the same thing however in the long term these foods and drinks will lead to weight gain, so it is best to avoid substituting one prop for another, if possible.

Herbs

The herb valarian can be used to help reduce the nervousness and anxiety that accompany nicotine withdrawal.

Research News

Iron can help tiredness, whether or not you are anaemic Verdon et al British Medical Journal 2003; 326:1124-7. Iron Supplementation for unexplained fatigue in non-anaemic women (DBRPCT)

Iron is not usually prescribed for tiredness, unless a patient's blood tests show they are clinically anaemic. This study published last week looked at 135 women who presented with unexplained fatigue as their primary symptom. They were not anaemic. Those given iron had a much greater improvement in their fatigue than those given a placebo.

This research suggests that taking 80mg a day may be beneficial for women suffering from tiredness and fatigue.

Focus on Food

Apple, Pear and Beet Juice
If you are trying to give up smoking and detoxify you system, this juice is ideal. The beetroot increases liver activity while the psyllium absorbs any toxins and helps carry them out of the body.

Ingredients: 1 Apple, 1 pear, half a beet root (chopped), 2 tspns psyllium husks.

Process fruits and vegetables in a juice extractor. Add the psyllium and drink immediately

(serves 1)

Information in this nutrition update is provided by Amanda Moore (BSC (hons) Dip ION mBANT) at Totalbeing +44 (0) 845 658 5658. www.totalbeing.com.

Nutrion Archive Index

Walking back to happiness	The Rise of Obesity in our Children
To Sunbathe or not to Sunbathe?	What are we like?
Just don't mention the alcohol	Coping with cellulite
It's Not Like the Good Old Days	Why wheat can be a problem
Giving up Smoking	Vegan Nutrition
Alcohol and Nutritional damage	Vitamin Supplements
Breakfast	Headaches
The truth about vitamin C	Eating For a Healthy Pregnancy
Spring clean your skin	Insomnia
Is a low-fat diet good for you?	Supporting the Liver
Nutrition in Focus	Insulin Resistance
Syndrome X	Detox Treatment
Colds and flu	Super Foods for Fitness
Gout	Headache
Haemorrhoids	Pre pregnancy
Post Pregnancy	Acne From Hell 3
Acne From Hell 2	Acne From Hell 1
Case 3-3. Age 27 Female	Case 3-2. Age 27 Female
Case 3-1. Age 27 Female	Case 2. Male 30yrs
Case 1. Schoolgirl aged 15 yrs	Spring Clean
Summer/Spring Clean	Low Blood Sugar
Irritated Bowel Syndrome	Diarrhoea
Constipation	Wind
Water Retention	Berber Argan Oil
Digest and Absorb	Food Pyramid