You've made the first step toward becoming a nonsmoker by choosing to quit. One of the most significant hurdles is getting through the withdrawal period. Typically, it takes your body 24 to 72 hours to remove all nicotine. This time frame can vary based on gender, age, diet, physical activity and body composition. While your body is removing nicotine your feelings of withdrawal are heightened. After the 72-hour period, you still may experience urges to smoke but the physical feelings of withdrawal -- drastic mood swings, fatigue, headaches and anxiety - will decrease. Follow a healthy, well-balanced diet to get through the withdrawal phase and eliminate nicotine from your body quickly.
Fruits and Vegetables
As your body is going through nicotine withdrawal, you will experience a lack of essential vitamins and nutrients. You'll want to replace these vitamins. According to the American Heart Association, 85 to 90 percent of nicotine in your bloodstream is removed by the kidney. You'll want to consume foods that will keep your kidney functioning properly without overworking it. Smoking also increases your need for certain vitamins such as C and E, so you'll want to consume enough of these as well. Fruits and vegetables can speed the elimination process because many are made up of a high water concentration. Water helps to flush your system and helps your kidney flush out toxins more quickly.
Symptom-Relieving Foods
Symptoms associated with nicotine withdrawal can be difficult to deal with. Common symptoms include sore throat, coughing, nausea, cramps, headache, insomnia, irritability and anxiety. When experiencing withdrawal symptoms your urge to smoke will likely increase. Following a healthy diet will help reduce the severity of these symptoms. Eating fruits, vegetables and whole grains can help reduce feelings of anxiety and irritability. Carbohydrates -- found in fruits and grains -- contain serotonin, which has a calming effect. The Mayo Clinic also suggests being aware of food sensitivities. For example, if you tend to get a headache or feel anxious after eating a certain food try to avoid this food while in the early stages of quitting smoking.
Additional Supplements
In addition to following a healthy diet, you can also try incorporating supplements and certain herbs into your meals. The University of Pittsburgh Medical Center suggests the use of alfalfa, eucalyptus, hops, licorice, passion flower and skullcap to help eliminate nicotine withdrawal symptoms. However, these methods are not fully proven so they may not be effective. The use of these herbs is thought to decrease symptoms, allowing for an easier transition to becoming a nonsmoker.
Other Tips
Besides following a healthy, plant-based diet, there are a few other things you can do to help eliminate nicotine from your body. Exercise can help because as you sweat toxins are excreted through your skin. Be sure to drink plenty of fluids; think fruit juices or water. Drinking fluids will keep toxins flowing out of your kidneys. The more toxins you rid, the quicker you will remove the nicotine from your body. Avoid alcohol and high-stress environments that may tempt you to smoke.
Member Comments