There are a few changes that you will notice within the first 48
hours of quitting, both mentally and physically. It is important that
you know that these symptoms will only be temporary and once you are
past this phase you will have more energy, feel healthier and have a
better sense of wellbeing. By having an action plan in place, such as
nutritional support, your symptoms will barely be noticeable and you'll
wonder what all the fuss was about.
The false belief of a reward system
With
your first inhale of smoke nicotine sends a surge of chemicals through
your blood stream to your brain inducing the release of a dopamine.
Dopamine is a neurotransmitter that when realised gives you that great
pleasure sensation, unsurprisingly it is known to have a reward and
reinforcement behavioural effect. The nicotine hit you get only lasts
for a few minutes and therefore you develop a craving for another soon
after.
There is another to catch-22 to this; smoking also causes
the release of adrenaline making you feel stressed but energetic. The
adrenaline response stimulates the release of glucose to get you ready
to put a lot of physical energy into something. But, after the cigarette
leaches toxins into your lungs from the smoke, I doubt you feel like
going for a run? Therefore your body tries to regulate your blood sugar
levels again by packing the glucose back into cells, within about 30
minutes your energy levels and mood dip and you find yourself reaching
for a cigarette, a cup of coffee or something sugary. So, although the
moment at which you smoke makes you feel good, the feeling a little bit
later actually makes you feel worse than if you hadn't smoked at all!
How do you break this vicious cycle?
Quitting
smoking causes a withdrawal from adrenaline and dopamine, resulting in a
symptomatic cascade of feelings such as anger, depression, lethargy,
insomnia and sweet cravings. Lets veto all of these symptoms and help
your hormones rebalance themselves effectively and efficiently and most
of all naturally.
Balancing hormones naturally
Fruits and vegetables
Dopamine
is easily oxidised and therefore having antioxidants help to protect
it. Vitamin C, vitamin A and flavonoids naturally rich in fruit and
vegetables acts as an antioxidant to protect dopamine from damage and
will also support your body in the healing process whilst your body
repairs from toxic damage.
Protein
Protein
contains the amino acids tyrosine and phenylalanine; these together
increase the levels of dopamine in the brain. Therefore foods such as
beans, legumes and animal protein should be included into the daily
diet. Quitting smoking can also cause hypoglycemia and your metabolism
slows down, having protein provides you with B vitamins, carnatine and
chromium to support blood sugar levels to keep your metabolism and mood
well balanced.
Exercise
Being physically
active supports a healthy metabolism therefore preventing weight gain.
You may also find that this supports your energy levels and makes you
feel good as exercise is related to a release of the happy hormone
serotonin.
Essential Fatty Acids
Essential fatty acids
make up a large proportion of brain structure, one portion of that
being neurotransmitter composition. Oily fish choices such as salmon,
mackerel and tuna provide a good source of omega 3 to support dopamine
and other positive neurotransmitter levels.
Feeling congested?
Don't
worry about this, you may notice after a couple of weeks that you're
producing more mucus which can be grey in colour. This is a positive
bodily response telling you that your lungs and respiratory tract is
repairing itself and getting rid of all the nasties in the process.
Honey
Having
hot water with honey and lemon several times a day will help soothe the
throat and breakdown any excess mucus on the chest.
So, for all
you highly driven people, in a few weeks, you will have to admit to
yourself that is sometimes it's good to quit at something.
Samantha Elizabeth Prior, Nutritionist for Totally Nourish &
BioCare. Established since 2008, Totally Nourish is a leading UK online
health store specialising in health supplements and vitamins,
health foods, dietary supplements for the Low GL diet, skin care,
beauty care and make up, patrick holford supplements and more. Fast
dispatch and delivery available. Also available onsite is FREE
confidential expert nutrition advice, health news and articles and also a
low GL diet recipes section.
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