Food and drinks Learn to distinguish true hunger sensation, which is accompanied by gastrointestinal discomfort and/or headaches, from emotional hunger sensation and binge eating. When your hunger is not true, try to be distracted by tasks that allow you to delay eating. In moments of increased binge eating choose to chew gum without sugar. Chewing will help relieve the tension in the jaw muscles, which are used to inhale smoke. Eat small meals and snacks throughout the day. This will help to control anxiety and increased appetite. Keep with you healthy snacks which you can use if necessary. Fresh or dehydrated fruit; raw carrot, cucumber, celery or tomato; almond, peanut, hazelnut, cashew nuts, pine nuts, roasted or natural with no salt or sugar; milk and derivatives with no added sugar and whole grains are some examples. Choose foods rich in protein and fiber, eaten throughout the day. Protein and fiber delay gastric emptying and promote satiety, reducing appetite. Increase fluid intake throughout the day and prefer for water as your favorite drink. Sugar-free herbal infusions are also good alternatives. Avoid caffeinated beverages, which may trigger or potentiate the anxiety already associated with smoking cessation. If you like coffee, green or black tea, choose it decaffeinated versions. Avoid alcoholic beverages, which may increase the desire to smoke and eat and impair the ability to concentrate. Do not eat too calorie-restrictive diets. The body adapts to this restriction and you may lose weight at the expense of muscle mass. Keep a diary for a few days before starting the smoking cessation, record meal times, types and quantities of food. Do the same after starting the smoking cessation process. This way you will know about the most complicated times and define healthy eating strategies to overcome them. Physical exercise Physical activity helps to reduce anxiety and the desire to smoke, helps maintaining a healthy body weight, reduces stress and increases self-esteem. Regular physical activity during smoking cessation will help control weight and also more easily overcome the anxiety associated with the process. Changing routines will eliminate the habits and behaviors that smokers typically have associated with smoking. Hobbies Keep your hands busy, for example doodling while on the phone, using a stress ball, doing handwork, solving crossword puzzles or other hobbies. Make a list of activities that are beneficial to you and do them when you feel like smoking or eating. Also… Regular weight control is part of a healthy lifestyle: weigh yourself weekly, preferably always on the same scale and with little clothing. If you have difficulty controlling your weight during the smoking cessation process and eating a healthy diet, you may go to a Nutrition Consultation. Nutritionists are able to adjust your diet to their needs, individual characteristics and habits. Author : Rita Candeias Meet the Nutrition team of Hospital da Luz network . The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
