How to quit smoking G naturally 1260x542
31 Mar 2010

How to quit smoking – naturally!

3 mins to read
What are the most effective ways to get on top of one the toughest addictions around? We ask health expert and naturopath, Melinda Hutchinson-Taylor.


Q. When a patient comes to see you regarding stopping smoking, what approach do you take?

A. Melinda Hutchinson-Taylor: When a patient comes in to quit smoking, a holistic approach is required. It is vital to help them prepare mentally, emotionally and physically.

Q. Does natural medicine play a role in helping someone who is looking to stop smoking?

A. Absolutely. Reports show that quitting cold turkey without an effective plan has a minimal success rate.

Q. What dietary changes can someone make to boost their chances of giving up smoking for good?

A. Quitting smoking is certainly not an easy task, and your nervous system and adrenal glands are going to be under extra stress as your body withdraws from nicotine. Typical withdrawal symptoms include irritability, anxiety, mood swings, increased appetite and insomnia, to name a few. Smokers crave cigarettes when they are under stress, as deep inhalations have a sedating, calming action.

The good news though, is that certain nutritional supplements, foods and lifestyle changes can assist you through this time. When under stress, the body has an increased need for the B group vitamins, vitamin C and certain nutrients like magnesium. Good food sources of these nutrients which should be included in your diet are:

  • Vitamin C: citrus fruits, capsicum, strawberries, broccoli and blackcurrants
  • Magnesium: dark-green leafy vegetables, almonds, muesli and whole grains
  • Vitamin B5: legumes, egg yolks, liver, milk, broccoli and whole grains
  • Vitamin B6: fish, eggs, legumes, meat, bananas and potatoes

Q. Are there any supplements which can make giving up an easier?

A. That depends on your withdrawal symptoms. Here are a few definitely worth considering:

  • Symptom: Stress. Natural know-how: B vitamins, passionflower and oats
    Vitamin B5 has long been considered the "anti-stress" vitamin because of its central role in adrenal function and cellular metabolism. Others such as folic-acid, inositol and vitamin B6, are involved in the manufacture and action of mood enhancing hormones such as serotonin.  Vitamins B6 and B3 may enhance the conversion of the amino acid tryptophan to serotonin, which is involved in the body's regulation of sleep. Passionflower and oats traditionally have a mild sedative action. Passionflower is indicated for nervous tension, and oats have traditionally been used as a nervous system tonic, as well as a mild sedative.
  • Symptom: Low energy. Natural know-how: Siberian ginseng, gotu kola and oats.
    Tonic herbs can help to revitalise the body as a whole and increase overall wellbeing by supporting energy levels and reducing fatigue. Siberian ginseng, in particular, has been shown to improve mental and physical performance, to minimise the effects of stress, and to support immune function.
  • Symptom: Increased appetite. Natural know-how: smaller, more frequent meals; chromium
    One of the most common withdrawal symptoms of smoking is increased appetite, especially for sweets. To minimise these cravings, try to eat 5-6 small meals per day, and be sure to include some protein-rich foods (fish, eggs, tofu, beans). If dietary changes alone are not enough, try a chromium supplement. This can help replace nutrients needed for blood sugar metabolism which may be lost due to changes in diet and exercise habits.

Q. What are some simple changes we can make to our lifestyle so we're not missing cigarettes?

A. Change the scene/environment whenever you feel like a cigarette. Understand how your addiction affects you and when you are likely to smoke (such as when drinking, hanging out with certain people, or when driving). Identifying these habits and then changing the patterns is a good way to break the addiction. Some suggestions are: taking up a new hobby, doing exercise, going to the movies or heading to places where smoking is banned.

Q. It's always good to have the support of friends and family, too, isn't that right?

A. Yes, definitely. Tell everyone around you that you are quitting smoking and ask that they provide support and a certain level of understanding as you may experience withdrawal symptoms such as irritability, anger, mood swings.

Throw out everything that reminds you of smoking. Do a full ‘spring clean' of your home and car and try to remove the smell of smoke as much as possible.

Q. What mental or thinking strategy tips can help?

A. Be prepared! As I mentioned, quitting smoking is not an easy task yet if you prepare and are personally motivated to quit, you are more likely to succeed.

Establish a strong motive for quitting, which you will probably need to remind yourself of during the ‘hard times' (for example: improving your whole body health, saving money, increasing energy and decreasing your risk of serious disease).

A ‘can-do' attitude will make a world of difference. Constantly remind yourself how good you will eventually feel with a healthy body and mind. Reward yourself occasionally with a soothing massage or some other treat that makes you feel good with the money you have saved.



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