Nutrition can support you in quitting smoking

This time of year many of us make positive lifestyle changes, quitting cigarettes being one of the top New Year’s resolutions. This is brilliant news, as more than 5,200 lives are lost to tobacco related illness each year in Ire land. But many people soon begin to find it hard and abandon their efforts. The highly addictive nature of nicotine is due to its effect on adrenal hormones, blood sugar, and brain chemistry. The good news is there are simple dietary changes that support the body and mind and reduce the unwanted cravings and side-effects.

Here are seven nutritional tips to help quit for good.

Go stimulant-free: Eliminate stimulants such as coffee, tea, chocolate, and foods containing sugar.

Eat small meals frequently: This gives the body a constant supply of energy, avoiding wide swings in blood sugar levels and mood.

Choose slow-releasing carbohydrates: Non-starchy vegetables such as kale, cucumber, and broccoli and whole grains such as quinoa and brown rice. Avoid white breads, rice, pasta, and all processed foods.

Eat protein rich foods with every snack and meal: This includes meats, eggs, wild-caught fish, legumes, nuts, and seeds. Choose local and organic where possible.

Boost the body’s ability to detox: Increase the intake of dark leafy greens, and brightly coloured fruits and vegetables containing important phytonutrients.

Eat a nutrient rich diet: Cigarettes diminish the nutrients we need to maintain positive brain chemistry and remove toxins. Variety and quality is important. Aim for seven to 10 servings of vegetables and two to three fruits each day.

Stay hydrated: Drink a minimum of two litres of water per day.

For more information on educating yourself on natural health and nutrient rich foods, check out CNM’s course offering and the new natural chef course, offered at the Dublin campus.

For more information call 01 672 5036 or book online at



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