Stamping out the smokes can be a tough affair. Stay on top of your game and beat them once and for all with naturopath Siobhan Jordan’s guide to giving up.

Anyone who has ever tried, successfully or otherwise, to give up smoking knows how stressful it can be. Withdrawal symptoms include cravings, altered sleeping patterns, increased appetite and feelings of irritability and anxiety, to name but a few. These can make this ultimately rewarding task extremely difficult.

Given the challenges, it makes a lot of sense to prepare your body before quitting and get as much support as possible.

GET PHYSICAL

When under stress, the adrenal glands and nervous system work hard to keep the body in a state of balance. The adrenal glands and nervous system require certain nutrients to function effectively, including magnesium and vitamins C, B5 and B6. A focus on these nutrients may provide some benefit in managing the stress of quitting smoking. The following foods are good sources:

Vitamin C: citrus fruits, capsicum, strawberries, broccoli & blackcurrants

Magnesium: dark green leafy vegetables, almonds, cashews & whole grains

Vitamin B5: legumes, egg yolks, liver, milk, broccoli & whole grains

Vitamin B6: fish, eggs, legumes, meat, bananas & potatoes

A nutritional supplement containing the above may also be a consideration. Additional vitamin C, for instance, may be particularly valuable. Smoking increases oxidative stress, and lower blood levels of vitamin C have been observed in smokers.

Herbs that assist the functioning of the adrenal glands and nervous system can also be of great help. These include oats, st john’s wort, skullcap, withania, passionflower and siberian ginseng. Consult with your healthcare professional for the most appropriate, individual treatment.

Preparation is critical to successful quitting. Educate yourself about the common withdrawal symptoms so that you’ll know what to expect.

MENTAL AS ANYTHING

Also, consider and acknowledge why you smoke. What purpose does it serve for you? Is it to manage stress and/or anxiety for example? Write this down so that you will have this information to reflect back on while you’re quitting.

You may even like to write down your reasons for giving up smoking and the positive outcomes you hope to achieve.

Examples may include:

• I’ll reduce my risk of health problems such as heart disease and cancer
• I’ll be setting a good example to the children in my life
• I’ll find it easier to exercise
• I’ll be better looking after my skin
• My partner won’t complain about smoker’s breath

Review these daily to help you keep your focus, especially on more challenging days when you’re craving a cigarette.

Consider and implement some healthy alternatives to smoking. If you have other coping strategies in place, you’ll be less likely to go back to the smokes.

Ideas include relaxation techniques such as deep breathing and meditation or having a cup of herbal tea when you would normally have a cigarette. Some professional support from your healthcare provider and/or services specialising in quitting smoking may be beneficial.

See http://www.quitnow.info.au/ for further information.

1. Braun, Lesley and Cohen, Marc. Herbs and natural supplements: an evidence-based guide, second edition. Marrickville: Elsevier, 2007

2. Higdon, Jane. An evidence-based approach to vitamins and minerals. New York: Thieme, 2003

3. Lutz, Carroll and Przytulski, Karen. Nutrition and diet therapy: evidence-based applications, fourth edition. Philadelphia: F.A.Davis Company, 2006

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