Omega-3 fatty acids might help us to quit smoking

 
 
 

After quit smoking, heart rate and blood pressure go down, the carbon monoxide levels in the body go back to normal, and circulation improves. However, unpleasant symptoms of withdrawal also appear: feelings of anxiety, sadness and difficulty concentrating, irritability, headache, trouble sleeping, fatigue, and hunger, among others. After the first two weeks (which are the worst), it is easier. That is what it is very important to be prepared, for example: set a date to quit smoking and write it on a calendar, with the idea of not changing it for any reason; write a list of all the reasons you want to quit smoking; and make alternative plans for the moments of usual cigarettes.

The next stage will be to learn to delay the urge to smoke; each time you resist a tobacco craving, you’re one step closer to quit smoking: drink a glass of ice water slowly, have a healthy snack, occupy your mind and your hands with something other than a cigarette, or call someone who supports your efforts to quit smoking, for example. Change your habits, and don’t put yourself in situations that will up the desire to smoke.

And, finally, there is another area wherein you can get help to quit smoking: nutrition. Some foods, such as meat, make cigarettes more satisfying, while others, including cheese, fruit and vegetables, make cigarettes taste terrible. Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better; so, drink more water and juice. Besides, high-dose supplementation with omega-3 fatty acids (fish oil) seems also to be useful in reducing cigarette craving in heavy-smokers.

A study has evaluated the effects of supplementation with omega-3 fatty acids on cigarette craving in heavy-smoker males (20 cigarettes per day or more) and has observed that omega-3 fatty acids supplementation reduces levels of nicotine dependence, cigarette craving, and cigarettes smoked per day.

It is thought that smoking-induced oxidative stress (which is an imbalance between free radicals and antioxidants in the body) contribute to lower levels of omega-3 fatty acids in blood and brain, and low levels of omega-3 fatty acids lead to impaired function of a system related to dependence and craving. This should be the reason why omega-3 fatty acids supplementation could help against cigarette craving.

Now you just need decide when to quit smoking.

 

Bibliography:

Sadeghi-Ardekani K, Haghighi M, Zarrin R. Effects of omega-3 fatty acid supplementation on cigarette craving and oxidative stress index in heavy-smoker males: A double-blind, randomized, placebo-controlled clinical trial. J Psychopharmacol. 2018;32(9):995-1002.

Mayo Clinic. Quitting smoking: 10 ways to resist tobacco cravings

NHS. Quit smoking

 

WebMed. Surviving Without Smoke: Month 1

 

 
 

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