Dr. Andy McEwen from the National Centre for Smoking Cessation and Training discusses the numerous advantages of quitting smoking. This decision not only enhances your physical health but also improves your overall quality of life.
Q: How does smoking affect the taste buds?
Smoking introduces nicotine into the brain, which alters and diminishes a smoker’s ability to perceive flavors. The lack of oxygen from inhaling tobacco smoke also plays a role in reducing taste sensitivity. Upon quitting, individuals often find that they regain their previous sense of taste, leading to a more enjoyable eating experience.
Q: When you stop smoking, how does your sense of taste return?
Once you quit smoking, nicotine levels in your body drop significantly. Nicotine can be eliminated from the system within just a few hours, and as it leaves, flavors become more pronounced, making food taste significantly better.
Q: How does smoking suppress appetite? What effects can this have on a person’s health?
Nicotine curbs appetite through its impact on the brain and central nervous system. While nicotine itself is not harmful, the tar and carbon monoxide in cigarettes pose serious health risks, including cancer and heart disease. Embracing a varied and nutritious diet is crucial for overall well-being, and quitting smoking enhances the enjoyment of a diverse range of foods.
Q: Will I gain weight if I stop smoking?
Typically, individuals may gain an average of 4-5 kilograms after quitting smoking, with heavier smokers tending to experience more significant weight gain. Most of this weight gain occurs within the first three months, and many people start losing some of this weight after six months.
This weight gain is often related to a decrease in metabolism following smoking cessation. Although the metabolic slowdown is relatively modest (about 150 calories per day), individuals often find themselves eating more due to increased appetite and enhanced food flavors. Additionally, some may resort to snacking to keep their hands busy or substitute the ritual of smoking with eating.
Gaining weight doesn’t have to be a certainty. Simple adjustments to diet and exercise can significantly mitigate this effect. Incorporating healthy snacks, maintaining regular meal times, and avoiding overeating are beneficial strategies. Preparing nutritious snacks in advance can be helpful. Engaging in physical activities like brisk walks can also burn calories and support a healthy weight. Such activities not only aid in weight management but also help alleviate stress and occupy your time effectively.
Q: How does smoking affect your sense of smell, and what effect does this have on diet and nutrition?
Smoking irritates the nasal passages, leading to inflammation that can impair the sense of smell. While this may not directly affect nutritional intake, it can diminish the enjoyment of food.
Q: What effect does smoking have on your absorption of nutrients? Which nutrients are most affected?
Smoking negatively influences the body’s absorption of essential vitamins and minerals, particularly calcium, vitamin C, and vitamin D. It also impairs circulation by causing blood vessels to narrow and become blocked due to fatty deposits. Quitting smoking can effectively help prevent deficiencies in these critical nutrients.
Q: How does giving up smoking affect your energy and fitness?
Quitting smoking significantly enhances overall health, energy levels, and fitness. The initial weeks after quitting may be challenging as withdrawal symptoms manifest, and the urge to smoke can be strong. However, after just 48 hours, the lungs begin to clear out carbon monoxide, and by the third day, breathing becomes easier, bronchial tubes relax, and energy levels rise. Improved circulation and lung function follow suit. People who quit smoking typically experience less shortness of breath during physical activities, making exercise feel more manageable. Enhanced performance in aerobic activities and sports is also expected.
Compared to smokers, former smokers can anticipate a longer lifespan, fewer sick days, increased fitness, better energy levels, and an overall healthier and happier life.
This article was last reviewed on 23 September 2024 by Dr. Andy McEwen.
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