Mindful Eatings

As someone working in the field of nutrition, I interact with many individuals and understand the significance of a healthy diet and its impact on our overall health and well-being. However, smoking and poor diet are two of the top three modifiable risk factors for cardiovascular disease, with smoking being the leading cause of preventable mortality. Although nearly 7 in 10 adult cigarette smokers want to quit, cessation rates remain alarmingly low. Understanding how smoking and poor diet affect our health and how we can replenish essential nutrients to support overall health and well-being is vital.

How Smoking Affects Your Health

Cigarettes contain numerous harmful chemicals that can harm virtually every organ and system in the body. Smoking can lead to chronic obstructive pulmonary disease (COPD), emphysema, chronic bronchitis, and lung cancer, among other health problems. Smoking can also damage the blood vessels, reducing blood flow and increasing the risk of heart disease and stroke. In addition, smoking can weaken the immune system, making it harder for the body to fight off infections, and cause oral health problems, such as bad breath, gum disease, and tooth loss.

Cigarette smoke contains cadmium, a metal that can cause toxicity when it accumulates in the body. Cadmium can bind to proteins and other molecules, disrupting their normal functions and leading to adverse health effects such as kidney, lung, bone, and cardiovascular damage. Cadmium toxicity can also cause general symptoms such as fatigue, weakness, and headaches.

How a Poor Diet Affects Your Health

Poor diet is a primary determinant of obesity and is among the top three modifiable risk factors for cardiovascular disease. A poor diet can lead to various adverse health effects, including an increased risk of developing chronic diseases such as type 2 diabetes, heart disease, and some cancers. In addition, a poor diet can lead to micronutrient deficiencies, including essential vitamins and minerals necessary for overall health and well-being.

How Smoking and Poor Diet Affect Essential Nutrient Intake

Studies have shown that smokers tend to have worse diets that are low in essential nutrients than non-smokers. Smokers reported greater intakes of energy, total and saturated fat, and cholesterol while reporting lower intakes of antioxidants, vitamins, and fibre. This nutrient deficiency is concerning as smokers require an adequate supply of essential vitamins and minerals to support overall health and well-being.

Replenishing Essential Nutrients for Smokers

Substituting higher energy density foods with low-energy density, antioxidant-rich fruits and vegetables can help address micronutrient deficits associated with smoking and improve overall diet quality.

Essential vitamins and minerals that smokers should consider replenishing include:

1. Vitamin E: Vitamin E helps to recover from smoking effects in the body. It helps to protect cell membranes from oxidative stress caused by smoking, reduces inflammation, boosts the immune system, supports lung health, and reduces the risk of respiratory problems. Vitamin E-rich foods include nuts and seeds like almonds, walnuts, and pumpkin seeds.
2. Vitamin B5: Smoking depletes vitamin B5, which, along with collagen, prevents skin ageing, wrinkles, and heart issues. Therefore, taking supplements high in vitamin B5 or a pure supplement can be beneficial.
3. Vitamin C: Smoking impairs the body’s ability to absorb and use vitamin C. Vitamin C is an important antioxidant that helps to protect cells from damage. Therefore, smokers need to maintain adequate levels of vitamin C through a healthy diet or supplements.
4. Magnesium: Smoking can increase oxidative stress and inflammation in the body, increasing the excretion of magnesium in urine. Magnesium depletion can adversely affect health, such as muscle weakness, fatigue, and irregular heartbeat. Magnesium is essential for various bodily functions, including muscle and nerve function, regulating blood sugar levels, and maintaining healthy bones. Smokers need to consider quitting smoking and increasing their magnesium-rich foods or taking magnesium supplements to help replenish the magnesium lost due to smoking. However, it is always best to consult a healthcare professional before changing your diet or supplement regimen. They can advise on the appropriate dosage and potential interactions with your medication.
5. Vitamine D: Another nutrient often depleted in smokers is vitamin D. Smoking can cause a decrease in vitamin D levels, which is essential for bone health, immune function, and overall health. Smokers should get enough vitamin D through diet or supplements to maintain optimal health.

Quitting smoking and improving your diet can be a powerful combination in improving your overall health. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help provide the nutrients smokers may lack. Reducing the intake of high-energy-density foods and replacing them with low-energy-density, antioxidant-rich fruits and vegetables can also help improve overall diet quality.

As a dietitian, I recommend focusing on nutrient-dense foods to help replenish the vitamins and minerals depleted by smoking. Some nutrient-dense foods include leafy greens, colourful fruits and vegetables, nuts and seeds, lean proteins, and whole grains. In addition to these foods, I recommend incorporating supplements to help support overall health.

It is important to note that supplements should not be used as a replacement for a healthy diet but rather as a supplement to help fill nutrient gaps. It is also essential to consult with a healthcare professional before changing your diet or supplement regimen.

Conclusion

In conclusion, smoking can significantly impact your health and overall well-being. The harmful chemicals in cigarettes can cause damage to virtually every organ and system in the body, and smokers often have poor diets lacking essential nutrients. As a dietitian, I recommend focusing on nutrient-dense foods and incorporating supplements to help replenish the vitamins and minerals depleted by smoking. Quitting smoking and improving your diet can improve your overall health and reduce your risk of chronic diseases.