Patricia Thompson - NUTRITION TALKMOST PEOPLE have heard at one time or another about the ill effects of smoking tobacco. These include various cancers such as lung and throat cancer, other respiratory illness, heart disease, asthma, bronchitis, pneumonia, low birth weight babies, among others. Yet despite this knowledge, smoking is still popular and even increasing among young people. Is there anything smokers can do to minimise the negative effects and their risk of the health disorders? At least they can try to improve their nutritional status.
THINGS TO CONSUME
Smokers who refuse to
quit are advised to consume a minimum
of ten servings of fruits and vegetables daily. This is because of the many vitamins and phytochemicals present that might offer a protective effect. Smokers need more vitamin C than non-smokers. Whereas the recommended dietary intake (RDI) for the average person is 60mg vitamin C daily, the average smoker is believed to require 140-200 mg or more daily. This was because there was a faster breakdown of vitamin C in the bodies of smokers than non-smokers. Not taking too much vitamin C however is a precaution, since the urine becomes acidic, resulting in a more rapid excretion of nicotine. This might actually lead to an increased desire for cigarettes by the smoker and the cycle is repeated.
Another research finding was that the risk of lung cancer is greatest for smokers because they have the lowest intake of a form of vitamin A known as carotene. However, further studies show that when supplemental beta carotene was used alone, the high levels of intake now increased the chances of lung cancer in persons who had been heavy smokers for more than 30 years.
Smokers are advised to take no more than 10,000 IU of carotene daily as a nutritional supplement. The supplements that smokers may find useful are vitamin E (400 to 800 IU per day); vitamin C (5-15 mg per pound of body weight daily): lipoic acid, coenzyme Q 10, and inositol - 6- phosphate. Smokers generally have lower intakes of dietary fibre, vitamins and minerals and these will be provided by an increased intake of wholesome plant foods.
THINGS THAT SHOULD BE AVOIDED
Smokers were found to consume more sugar, alcohol and caffeine than non-smokers. These will only serve to compound the negative effects of smoking as these are considered stressors. Refined carbohydrates, saturated fat and highly processed foods are to be discouraged.
NEGATIVE SIDE OF SMOKING CESSATION
While smoking is to be discouraged, many smokers complain that on stopping smoking, they can no longer control their appetites. Smoking suppresses the appetite and smokers do tend to weigh less than non-smokers. Accordingly, they tend to gain weight upon cessation of smoking. However, appetite control can be learnt by manipulating environmental influences such as changes in meal timing and meal intervals. Smokers often miss the calming effect from smoking and many have difficulty coping with the anxiety attacks and irritability from not smoking. Nutrition counselling would be complemented in considering the benefits of regular, adequate exercise and alternative stress management techniques.
The disadvantages of smoking are many and smokers must weigh the cost of continuing to smoke against the few positives. For those who refuse to quit, then an improvement in eating and nutritional status may be of some help.
Patricia Thompson, M.Sc., is a registered nutritionist
