Tobacco is a drug that numbs the nervous system. Nutritional deficiencies help create the stress that leads to tobacco addiction. Stress and an unbalanced diet are major consumers of nutrients. Tobacco consumes many vitamins and trace elements. The more we smoke, the more we draw on our reserves of vitamins C, B, zinc and selenium, among others.

Smoking cessation therapy involves :

• rebalancing your diet
• good hydration
• increased intake of micronutrients
• exercise
• psycho-emotional support

Nutritional tips for quitting smoking

At best, all food will be organic or "garden" quality.

Smokers have an acidic background, which maintains the desire to smoke. It is therefore advisable to rebalance the acid-base balance by insisting on alkaline products.

Put on your plate: raw or lightly cooked fruit and vegetables, sprouted seeds, seaweed, dates, oilseeds (walnuts, hazelnuts, almonds, cashews, etc.), quinoa, herbs, wholegrain cereals, coconut sugar, wheat germ.

Foods to limit: red meat, wheat, dairy products, cold meats, offal, strong and over-fermented cheeses, chocolate, tea, white sugar, white flours, ready-made foods, pastries...

During the withdrawal period, stop consuming coffee, alcohol, sugar, soft drinks, sweets, cakes and chocolate bars, as they call up cigarettes and their effects are similar to those of cigarettes. du tabac in the nerve cell.

However, you can have 1 to 2 squares of 75% dark chocolate a day.

If, during withdrawal, drowsiness, heartburn or migraines appear, this is a sign that the body is resuming its curative functions. Intoxication, an addiction only lasts and takes root on land that's deficient both physically and psychologically.

A high-fiber diet to avoid weight gain.

Gradually increase your intake of raw vegetables and fruit, and eat them only at the beginning of or between meals (especially not as a dessert, this is important). Fiber is satiating and provides few calories.

Prefer wholemeal or semi-complete flours

You can sprinkle wheat germ flakes on your dishes to provide B group vitamins, which balance the body. the nervous system and improve skin quality.  

In case of cravings, you can prepare a mixture of oilseeds to nibble on if the urge arises.

Cigarettes contain many additives, including sugar. This is one of the reasons why some people compensate with sweets when they stop smoking...

Hydration, an important key to quitting smoking

The calming effects of tobacco on nerve cells come from nicotine. As nicotine is water-soluble, it must be washed away to prevent residual nicotine from activating the need to smoke.

During weaning, it's important to drink 2 liters of water a day, between meals. You can flavour this water with the juice of half a lemon, or with plants that encourage expectoration of pulmonary mucus (thyme, eucalyptus, etc.), or soothe or sedate (valerian).

What's more, as well as diluting the nicotine, drinking short-circuits the habits associated with the smoker's mechanical gestures, and allows even the least pressing cravings to pass. In fact, cravings rarely last more than 10 minutes.

Supplementation

As mentioned above, smoking is a major consumer of vitamins and trace elements.

You'll need to supplement your diet with vitamin C: up to 2g of acerola a day, spread over breakfast and lunch.

Kudzu is a Chinese plant traditionally used in cases of withdrawal for its calming effects thanks to its flavonoid content, which acts on the central nervous system.

Physical exercise during withdrawal

During the withdrawal phase, it's important to exercise, not only for oxygenation, but also to activate the blood and lymphatic systems in the detoxification process.

What's more, physical activity stimulates the production of serotonin , also known as the good mood hormone...

Psychological and emotional support when quitting smoking

Along with acupuncture, hypnosis is one of the best-known techniques for getting rid of cigarettes. Hypnosis works on reprogramming the unconscious mind, while acupuncture works on energy networks.

Sophrology can also accompany withdrawal.

Flower essences (Bach flowers, Australian Bush, Deva laboratories, etc.) can be a great support during this sometimes stressful phase.

In phytotherapy, valerian has a sedative action, passionflower is calming and St. John's wort is anti-depressant. Peppermint essential oil, when scented, lightens the mind and "refreshes" ideas.

Remember to remove anything in your home that reminds you of cigarettes .

Finally, it's important to reward yourself, to please yourself, to congratulate yourself! Because yes, be proud of yourself, of taking care of yourself!