Quit Smoking

13 october 2021

This month marks the start of Stoptober, aimed at helping people break free from their smoking addiction. Vitaminstore is eager to lend a hand by sharing various tips on how to further support your health after quitting smoking.

Cigarette smoke contains not only nicotine but also 6000 other harmful substances that all affect health. These toxic substances damage organs and other bodily processes. Therefore, it is important to pay extra attention to your lifestyle after quitting smoking by eating healthily, exercising sufficiently, and getting enough sleep. In addition to a healthy diet, supplements can offer valuable support. Key areas of focus for former smokers include immunity, blood vessels, and the liver.

Immunity

Smoking lowers your immunity, making smokers generally more prone to illness than non-smokers. After quitting, you will notice that your immunity gradually improves. To further support your immunity, in addition to a healthy lifestyle, you can use supplements that support the immune system, such as:

Vitamin C

It is important to consume at least 350 to 500 grams of vegetables and two pieces of fruit daily to get enough vitamins and minerals, including vitamin C. In addition to contributing to a good immune system, vitamin C also plays a crucial role in the body as an antioxidant, helping to protect cells from oxidative damage caused by free radicals. Smoking causes oxidative stress, releasing these free radicals. We need at least 75 mg of vitamin C daily, but an optimal dosage ranges from 500 to 1000 mg per day.

Vitamin D

From April to October, between 11:00 and 15:00, the sun is strong enough to produce vitamin D in your skin. Moreover, you need to spend 20 minutes in sunlight with about 60% of your skin exposed. Vitamin D is also found in limited amounts in foods such as oily fish and to a lesser extent in eggs, chicken, and yoghurt. The Health Council advises all Dutch people to supplement with at least 10 mcg of vitamin D due to insufficient sunlight exposure. An optimal dosage from orthomolecular science ranges from 25 mcg per day (summer) to 50 mcg per day (winter). Vitamin D is also essential as a daily supplement to a healthy diet.

Zinc

We need between 7 to 9 mg of zinc daily. This mineral, like vitamin C and vitamin D, supports the body's immune system. Zinc must also be obtained from food, with the most significant sources being oysters. Unfortunately, seafood is not very popular in the Netherlands, and oysters are not typically part of the daily menu. To ensure adequate zinc intake, add hemp seeds, pumpkin seeds, flaxseeds, and raw cacao to your diet daily. Oats, sunflower and pine nuts, beef, cashew and pecan nuts, and chia and sesame seeds are also important zinc sources. If you want to give your immunity an extra boost, opt for a zinc supplement.

Blood Vessels

Smokers have an increased risk of cardiovascular diseases. Nicotine causes blood vessels to constrict and lose their elasticity. Nicotine damages the inner lining of the vessels, leading to thickening and making it harder for blood to flow through, thus raising blood pressure in the body.

After quitting smoking, take extra care of your blood pressure by consuming healthy fats containing the fatty acids EPA and DHA. EPA and DHA support normal blood pressure.* The most EPA and DHA are found in oily fish, but it is also beneficial to eat plant-based foods like nuts and avocados, which contain the plant-based fatty acid ALA, which can be converted into EPA and DHA in small amounts. If you eat little oily fish or are vegan, consider a fish oil supplement or algae oil supplement containing EPA and DHA.

*with a minimum intake of 3 grams and no more than 5 grams of EPA and DHA together

Moreover, eat a handful of walnuts (30 grams) every day, as these healthy nuts contribute to improving the elasticity of blood vessels, and try to limit salt intake to support normal blood pressure.

In addition to fatty acids, potassium also has a beneficial effect on maintaining normal blood pressure. The highest potassium content is found in:

cacao
apricots
nuts such as almonds, pistachios, hazelnuts, cashews, Brazil nuts
lentils
seeds such as pumpkin seeds, flaxseeds, and sunflower seeds
spinach and purslane

In addition to containing potassium, the flavonols (with a daily intake of 200 mg) from cacao help maintain blood vessel elasticity, contributing to normal blood circulation. Vitamin C is also vital for blood vessels, as it contributes to collagen formation, which is essential for maintaining flexible arteries and a healthy vessel wall. Furthermore, vitamin C has another crucial function as an antioxidant, helping to protect cells from oxidative damage. You can obtain most vitamin C from vegetables and fruits such as bell peppers, strawberries, Brussels sprouts, kale, and blackcurrants. If you want to provide extra support to your body, consider a vitamin C supplement.

Moreover, eat a handful of walnuts (30 grams) every day, as these healthy nuts contribute to improving the elasticity of blood vessels, and try to limit salt intake to support normal blood pressure.

Liver

The liver plays a crucial role in detoxifying the body, breaking down and excreting toxic substances (toxins) from the body. You can imagine that a smoker's liver is heavily burdened, as nicotine and other substances are primarily broken down and excreted by the liver (and partially by the kidneys). The more toxins in the body, the less effectively the liver can perform its function. Over time, this can lead to vague health complaints such as fatigue, headaches, and low energy. Therefore, support your liver well when you quit smoking. You can do this by eating bitter vegetables like chicory, spinach, and artichokes. The bitter compounds in these vegetables support liver function. The herb milk thistle and choline also support the liver's cleansing action. Choline also protects healthy tissues and cells from free radicals.

* Health claim pending approval by the European Commission.

Written by: Noëlle van Seggelen