What if you can't quit smoking?

First of all, it's a tough challenge to quit. Just having the mindset to quit is a big brave step, and if you don't, don't stress too much.

As family members, they should still be encouraged to continue trying to quit smoking for the sake of their health. If there's nothing you can do about it, here's what I suggest from a diet and lifestyle perspective:

1, balanced diet, balanced nutrition is the foundation

A diversified and balanced diet is the premise. Considering the negative effects of smoking on cardiovascular system, respiratory system and endocrine system, it is emphasized that:

1) There is no lung-clearing food.

Food enters the body through the digestive tract and it is impossible to remove harmful substances deposited in the respiratory system. The so-called fungus and other dietary fiber rich lung-clearing food can indeed play a role in adsorption, but also limited to the absorption of cholesterol and other substances in the digestive system.

2) Limit your energy, fat and cholesterol intake.

Control daily total energy intake and maintain a healthy body weight (BMI of 18.5-23.9Kg/m2). Appropriately limit the intake of fat, less use of fat and fried cooking methods, choose steaming, boiling, braising, boiling, braising and other light and less oil ways to make food.

Choose lean meat, fish, poultry, fat-free or low-fat milk and other parts or foods that contain less fat. Eat less or no high cholesterol foods such as animal offal, fish roe and crab roe.

Cooking oil preferred to choose vegetable oil rich in unsaturated fatty acids and plant sterols, little or no animal oil, coconut oil, palm oil. Daily cooking oil 25-30g.

3) Limit your carbohydrate intake. Complex carbohydrates should be selected as carbohydrates. The obese should limit the staple food, increase the intake of whole grains and potatoes, and match the thickness and fine.

Use less sodium added cereals, such as salty bread, instant noodles, noodles, etc. Limit foods high in monosaccharides and disaccharides, such as desserts, candy, ice cream, chocolate, honey, etc.

4) Get plenty of protein. Protein is the main raw material for the body to grow and repair damaged tissue. It also helps strengthen the body's immunity.

Fish and shrimp, lean meat, eggs, milk and dairy products, soy and soy products are all good sources of protein.

5) Appropriate supplementation of antioxidant nutrients. People who smoke are advised to increase their intake of vitamin C (which can be obtained from foods such as oranges, citrus kiwis) and consider taking vitamin C supplements.

Vegetables and fruits are good sources of these nutrients, 300-500g daily vegetables and 200-350g daily fruits. Half of them are dark vegetables (dark green, dark yellow red, dark purple, etc.), such as carrots, pumpkin, mango, citrus, spinach, canola, etc.

6) Eat a light diet with less salt, no more than 6g of salt per day. Drink plenty of water (about 1500ml). If you sweat a lot, pay attention to water and electrolytes.

2. Live a healthy life, get enough sleep, feel happy, exercise properly to develop healthy living habits, and ensure adequate sleep and relaxed attitude every day.

Limit your drinking. It is said that tobacco and alcohol do not separate, some studies have shown that people who drink alcohol have a harder time quitting, and other studies have shown that tobacco and alcohol may have synergistic effects that significantly increase health risks. So if you can't stop smoking for a while, you might want to start by limiting your drinking.

Ensure a moderate amount of exercise every day. Helps boost metabolism, control weight, and maintain physical and mental health. It is recommended to do 30-60 minutes of aerobic exercise a day and muscle resistance training 2-3 times a week, depending on individual tolerance.