If you want to quit smoking, you should avoid these products: what to replace them with

Almost all smokers make several attempts to quit one of the most harmful habits. Research shows that the rate of return to smoking is unacceptably high, making over 70%. Each case has its own difficulties, and the outcome mainly depends on the predominance of motivating factors over demotivating ones, or vice versa.

Well-researched interventions, such as effective support from a healthcare professional, prescription of special therapies, participation in support groups, etc. help to overcome rather complex barriers to smoking cessation. Such practices increase the chances of long-term tobacco and nicotine abstinence by seven to eight times compared to attempts supported by willpower alone.

Behavioral changes that prevent a return to smoking are important. To distract from the urge to smoke, people go for a walk, take up a new hobby, or call a loved one. Dietary modification can also be one of the factors that increase the chances of quitting smoking.

The foods or beverages that smokers consume can be a potential help or hindrance to quitting. Most of the food advice provided is based on a study by researchers at Duke University (USA). They were interested in smokers' claims that certain foods and drinks made cigarettes taste better or worse. They surveyed more than 200 smokers about these foods.

FOODS AND DRINKS THAT REDUCE THE URGE TO SMOKE

Milk and yogurt

Dairy products have been identified as one of the types of foods and beverages that worsen the taste of cigarettes. Therefore, drinking milk or yogurt may be helpful if you are trying to quit smoking or at least reduce the number of cigarettes you smoke.

Vegetables

The big advantage of this food group is that eating more vegetables has a positive impact on all dimensions of health. They can reduce the appeal of smoking. But even if this doesn't work for you, it's still a good idea to eat celery, carrots, and other vegetables from time to time.

Chewing gum and mint

They work if you are struggling with the urge to smoke and want something to "interrupt" this craving. You can chew or suck on them for a long time until the urge disappears.

Nicotine chewing gum also provides the nicotine needed to help ease withdrawal symptoms. Many smokers may mistakenly believe that nicotine is a carcinogen. The safety and effectiveness of nicotine replacement therapy should be explained.

Ginseng tea

Studies have shown that ginseng can indeed reduce the effects of nicotine and therefore the attractiveness of smoking.

Water or fruit juice

These are good options for "distraction" when you are fighting nicotine cravings.

WHAT YOU SHOULD AVOID OR LIMIT

Meat

In the study, smokers named meat as a food that improves the taste of smoking. Reducing your meat consumption can help you reduce the number of cigarettes you smoke.

Alcohol

From the smoker's point of view, alcohol and cigarettes are a good pair. It is useful to reduce the amount of alcohol you drink or give it up altogether as this will also help you avoid drunken decisions to smoke "just one" cigarette.

Caffeine

Caffeine - whether in coffee, tea, cola, or any other form - is also known to enhance the taste of cigarettes. Avoiding or reducing caffeine intake can reduce the urge to smoke.

CHANGE YOUR HABITS

It is extremely important to understand your own routine and habits related to smoking. If you always smoke when you drink your morning coffee, you should replace it with something else. However, if you smoke with your morning orange juice, you need to find a substitute for the juice.