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Let food be your medicine

 

 

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Tobacco smoking dangers

Promoting tobacco smoking was probably one of mankind's biggest mistakes which has cost the health and life of millions since it was first introduced and yet is still a legal substance to possess, sell and use. The nations of third world countries are now at great risk as the tobacco giants push their deadly drug in those countries because the developed countries, that they made billions from, have at long last discovered the cost to human life and introduced laws and raised prices to make it more difficult to smoke.

Unfortunately, this is not enough to persuade the addicted smoker to give up this habit because it is still a legal and easily obtained poison but, by following the Nature Cure's guide to achieving good health, stopping the habit may be a little easier.

Heavy metals and other toxic chemicals in tobacco smoke

Cigarette smoke contains over 4000 chemicals, including 43 known cancer-causing (carcinogenic) compounds and these include

  • Ammonia

  • Acetaldehyde

  • Acetic acid

  • Acetone

  • Acrolein

  • Arsenic

  • Benzene

  • Butane

  • Cadmium

  • Carbon monoxide

  • Cyanide

  • Dichloro-diphenyl-trichloroethane (DDT)

  • Ethyl furoate

  • Formaldehyde

  • Hexamine

  • Hydrogen cyanide

  • Lead

  • Methanol

  • Methoprene

  • Methyl isocyanate

  • Naphthalene

  • Nickel

  • Nicotine

  • Nitrogen oxide

  • Polonium

  • Styrene

  • Tar

  • Toluene

  • Turpentine

Cadmium toxicity

Cadmium can depress some immune functions by reducing resistance to bacteria, viruses and yeasts. It may also increase cancer risk, for the lungs and prostate. Cadmium toxicity has been implicated in generating prostate enlargement, possibly by interfering with zinc support. Cadmium also affects the bones because copper, together with zinc improves the absorption of vitamin D, the vitamin which aids in the absorption of calcium. It has been known to cause bone and joint aches and pains. Long term cadmium exposure can also lead to cancer, hypertension, heart and kidney disease, emphysema and anaemia.

One packet of cigarettes contains about 20 mcg. of cadmium or about 1 mcg. per cigarette. About 30 percent of that goes into the lungs and is absorbed and the remaining 70 percent goes into the atmosphere to be inhaled by others or to contaminate the environment. With long-term smoking, the risk of cadmium toxicity is increased. Though most of it is eliminated, a little bit is stored every day. Marijuana may also concentrate cadmium, so regular smoking of cannabis may also be a risk factor for toxicity from this metal.

Reducing alcohol intake and stopping smoking tobacco and cannabis plus consuming zinc rich foods can help reduce cadmium toxicity and address vitamin D and calcium deficiency. Taking one krill oil capsule per day can help to provide omega-3 fatty acids and vitamin D.

Smokers and supplements

Smokers, ex-smokers and asbestos workers should avoid taking supplements contain beta carotene or vitamin E as this can increase the risk of developing lung cancer. This is not the case with fruit and vegetables that contain beta carotenoids as they also contain other antioxidants that work in conjunction with the beta carotene. It appears that the chemicals in smoking react with beta carotene and vitamin E when taken as a stand alone supplement only.

Smokers, ex-smokers and asbestos workers need to consume plenty of antioxidant rich natural foods to counteract the damage they have done to their lungs. Supplements are always lacking in the many other phytonutrients and minerals that are required for them to be absorbed and utilised by the human body which is why they rarely work.

The cost is also very high when fruit and vegetables will, not only do far more good by cleansing and healing the lungs, but will also protect against a multitude of other ailments. Peaches, melons, mango, sweet potatoes, squash, pumpkin, strawberries, tomatoes and dark leafy greens are especially vital for the smoker, ex-smoker and asbestos worker.

SMOKING AND GUM DISEASE

Smoking tobacco causes serious gum disease and receding gums and will lead to tooth loss. Nicotine suppresses the signs of gum disease such as bleeding as it constricts the blood vessels and lowers the immune response to infection. The toxic chemicals in tobacco smoke then lead to infection and loss of tissue and eventually effect the bones which hold the teeth. If left untreated it can eventually lead to excruciatingly painful oral and jawbone cancer. See the Gum disease page.

 

Smoking addictiondepressed smoker

Because smoking tobacco, unlike other drugs, causes no immediate serious mental or physical disturbances, which affect normal everyday activities, people become addicted to it very easily believing they are strong enough to survive any future ill effects and can stop whenever they like. However, once the brain has become addicted to receiving nicotine on a very regular basis it refuses to behave normally when nicotine is removed and slowly the smoker loses control of their will. Addiction can take hold within one week of smoking daily.

Many tobacco users start at a very young age, when their brain is still in the development stage. This means their brain becomes permanently accustomed to working with the presence of nicotine and this makes it even more difficult to stop the habit. The mental torment that users go through, when trying to live without nicotine, is so intense and the ease of acquiring a tobacco fix legally and quickly means many never give up entirely for the whole of their lives.

The only way to stop is to change daily habits, which are connected with smoking, completely but this is not easy. Cutting out coffee, alcohol, associating with friends who are smokers, stressful situations and all activities which can be done whilst smoking then reintroducing them one by one as the addiction to nicotine subsides, is almost impossible, but is the only way that the brain can  be retrained to exist without nicotine.

The longer the user goes without smoking the more the brain will become accustomed to having to work without any nicotine input. Then the ex-user may be able to deal with stressful situations, temptation and even drinking alcohol without reaching for a tobacco fix.

The irrational thoughts caused by alcohol leads the ex-smoker into believing they can just smoke one or two cigarettes and no more. Alcohol and certain drugs reduce the conscious mind's resolve and the drinker forgets that which they were determined to do when sober and does not remember the consequences until the intoxication of the brain subsides.

This then leads to a feeling of failure which causes too much stress for the smoker that is desperately longing for the nicotine 'fix' and many go right back to smoking even more than they did before they stopped. They even convince themselves they really enjoy smoking and this eliminates the worthless feeling they had for being unable to stop. They also convince themselves they can give it up anytime but this becomes much more difficult each time they fail.

It is for this reason  that, psychologically, cigarettes, cigars,  pipes and lighters and other smoking paraphernalia become a smoker's most prized possessions or 'closest friends'. They feel life is not worth living without the tools that provide such great relief and this wonderful sigh of relief from inhaling nicotine is mistaken for pleasure. Relief even extends to finding these 'tools' when they are lost or being given them as a reward after they have been taken away from the smoker. Most smoker's private nightmare is the fear of running out of their drug in the middle of the night or in a place where they cannot obtain more. Such is the hold of nicotine addiction.

See also: Addictions

Nicotine replacement therapy

The reason nicotine replacement therapy does not work, in most cases, is because the brain has not been retrained to work without any input of nicotine. It may help to make the regular cravings for tobacco less intense in the early stages, but the yearning is not just for nicotine but the entire smoking experience and the amount of nicotine which provides an instant 'hit' that the smoker controls when they inhale tobacco smoke. It is more the buzz of the relief of nicotine flooding the brain that smoker's are addicted to than the nicotine itself. Their mind and body becomes so accustomed to the 'hits' they are oblivious to the dangers similar to the heroin addict.

Mind set

The most important factor involved, when a person is trying to stop a lifetime habit, is for them to think deeply of all the reasons why stopping is vital for them personally. These reasons should be written down and kept somewhere very visible to constantly remind the person why they have stopped indulging in this habit. Some powerful reasons to stop are as follows:children cigarette

1. Children ands pets - whether it is the smoker's own children or those of family and friends or even stranger's, tobacco smoke is extremely harmful to their sensitive developing brains and lungs. Not only that, children copy adults and a child who sees an adult smoking is more likely to try it themselves and end up also addicted and enduring a life of torment and ill health. Animals can be affected even more than humans due to their small sized lungs. Smoking with a pet present can cause them to develop cancers too.

2. Loneliness - smoking can cause isolation and affects relationships with friends and partners now that smoking has fallen 'out of fashion'. Smoker's must now retreat outside buildings to stand alone in all weathers making them look and feel even more ridiculously addicted. This, in turn, causes great mental discomfort and a feeling of low self esteem and the smoker begins to withdraw from attending places where they cannot smoke freely. A home smelling of stale tobacco smoke is a very unpleasant environment which the smoker ignores but eventually non smoking friends visit less and less.

3. Respect for Others - Inflicting the smell of stale tobacco and throwing cigarette butts on the pavement or out of the car window shows a distinct lack of respect for other people. People are just too polite to point this out to a smoker or do not want the confrontation and will drift away instead. So the smoker becomes oblivious to their affect on others and behaves in a self righteous way convincing themselves their habit is not adversely affecting anyone.

4. Self Esteem - the smoker becomes selfish and pretends to ignore what their habit is doing to their friends or family who care for them. Deep down, however, they are perfectly aware of their self centred addiction. Smoking simply takes over their life and is put first before many other important considerations and commitments. This then leads to a further lack of self esteem and secret misery which the smoker becomes adept at hiding. Regaining ones self esteem and self respect and ending the constant secret misery should be a strong incentive.smoker's lungs

5. Health - the affect on health is so subtle and gradual and can mimic the effects of aging and other conditions so the smoker ignores it and convinces themselves that it is not the smoking that is causing the ill health. Even when the illnesses being suffered are directly caused by smoking, still the smoker will ignore the truth so that they do not have to suffer the pain of withdrawals from nicotine and the many other chemicals in tobacco smoke. For many, the withdrawal of nicotine is more painful, because it affects the mind, than the actual illness itself which is something doctors should be more aware of. When a smoker becomes ill, the nicotine 'fix' becomes a comforter.

6. Self Control - The brain is a clever manipulator of the mind and if the host has indulged in powerful chemicals, initially for self gratification or for feelings of being 'grown up' or 'part of the crowd', as is often the case for first time smokers, the subconscious side of the brain will take over and make sure this practise continues. Exposure to any chemicals will alter the brains wiring and the more the chemical is present in the blood and brain the stronger the need for them becomes. To consciously ignore the psychological influence is very difficult and made more so by outside influences such as peer pressure, reduced resolve from alcohol and other drugs, stressful situations, anxiety and depression. Smoker's convince themselves that they are smoking because they want to and not because an inner voice in their brain is commanding them to provide the next nicotine 'fix'. Positive thinking and constantly saying out loud 'I do not need to smoke' can help some get over the initial strong cravings.

7. Energy - the metabolism of the smoker reduces over time. As it slows down the ability to keep up with others is reduced. This then puts limits on the quality of life whether it be sharing in physical activities with friends or children or taking part in sports events or dancing. This should be an incentive for those that like socialising or want to be able to provide good parenting.

8. Time - the amount of time a smoker wastes by stopping what they are doing for their 'fix' will become apparent when they stop smoking. They will suddenly accomplish everything faster and have the energy to do so. Having more precious time can be a strong incentive.

9. Money - as tobacco prices increase it becomes more difficult to afford to smoke and some even fall into debt due to their habit. Money saved can be a good incentive for some.

10. Quality and Length of Life - the smoker has a greatly reduced quality of life health wise, physically, financially and socially. Smoking causes early aging and menopause, receding gums, tooth decay, halitosis, thin skin and wrinkles, thinning hair and hair loss, breathing difficulties, reduction of physical abilities, weight gain which lead to illnesses and conditions which can cause an early death. Cancer is the most prevalent, debilitating, painful and fatal outcome of smoking.

With all these points taken into consideration, if a long term smoker can still carry on with their deadly habit, it should be obvious how dangerous a poisonous drug tobacco really is, especially for children.

EFFECTS OF STOPPING SMOKING

The reason smoking is so difficult to give up are the many uncomfortable and unpleasant side affects experienced. Some appear immediately and some after many weeks. A healthy diet, gentle regular exercise and Cleanse and Detoxifying regime can help to overcome many of these symptoms. The balance of microbes in the body will be changed after stopping the inhalation of all the chemicals from smoking tobacco.

Some people experience little physical affects but others experience powerful changes which can cause illnesses often misdiagnosed as IBS or other terms used universally to cover all kinds of symptoms. It can take up to two years to completely recover from the affects of long term smoking so a great deal of patience is required. Most doctors will not tell patients or are unaware that giving up smoking tobacco can cause such radical changes to the ex-smoker's body.

The symptoms that can appear after stopping

Cravings
The cravings to smoke can quickly get replaced by unhealthy cravings for food, drugs or alcohol so must be carefully ignored. Using anything which is healthy to distract the mind during these moments such as exercise, a shower or bath, cleaning teeth or sipping water can help recover from them and avoid gaining weight or an even worse addiction.

Irritability, insomnia and depression
Because the brain is so used to functioning with its regular fix of nicotine, when that is taken away there will obviously be a reaction. Exercise, bathing and sipping water and fruit and vegetable juices can help to alleviate these symptoms.

Bleeding gums
Gum disease can be masked by smoking as nicotine restricts the blood vessels so bleeding gums is a common symptom. It is important to visit the dentist to have the teeth cleaned of nicotine and plaque and the gum disease treated. Try cleaning the teeth with bicarbonate of soda in between using a natural herbal toothpaste using a high quality electric toothbrush and always clean teeth after eating or drinking anything containing sugar especially alcohol. Also use the small brushes that can fit in between the teeth regularly. See Tooth and Gum Disease.

Chest Infections
Some people may experience constant infections and inflammation especially of the chest. Breathlessness  and mucus may also appear. This is because the lungs are repairing themselves and can take two years to completely recover. Check Respiratory Disorders for natural remedies.

Digestive problems
The metabolism is lowered when nicotine is removed from the body. This can cause a sluggish and problematic digestive system with bloating, constipation, diarrhoea, flatulence, acid reflux and stomach pains. It may also be due to the fact that nicotine is a fungicide and so the body's natural flora is upset when it is removed and the body's own defence to fungi takes time to reactivate. Consume probiotics foods like organic live yoghurt and plenty of grain fibre and coconut which will help to readdress the balance of bacteria and other microbes in the intestines. It may take quite some time for this to settle down.

THE NATURE CURES STOP SMOKING GUIDE

First of all, remove or give away all sugary and salty snacks, ready meals, processed packaged foods, premade sauces, soups, refined foods (including table salt, white flour, white rice and sugar) from the kitchen. All these foods are unhealthy and when a smoker stops they may need snacks to replace the nicotine. If no unhealthy foods exist in the home they will find it easier to eat nutritious natural foods that will help them recover.

Before Stopping Go Shopping

Shopping can be a stressful situation so it is wise to stock up on all that can help before the day planned to break the habit.

1. Buy extra cleaning solutions for clothes, bedding, soft furnishings and curtains etc

2. Purchase a powerful (900 watt) vegetables juicer and a blender. Raw Juicing is an excellent way to gain high nutrients and detoxify the body and provides a new activity to replace smoking. See the Raw Juicing page for recipes.

3. Stock up with the following:
 

HERBS AND SPICES

DRIED FRUIT

GRAINS

STORE CUPBOARD


Basil
Bay leaf
Cardamom
Chilli pepper
Chives
Cinnamon
Cloves
Coriander
Cumin
Dill
Fennel
Ginger
Himalayan salt crystals
Lemongrass
Marjoram
Mint
Nutmeg
Oregano
Paprika
Parsley
Peppercorns
Peppermint
Rosemary
Sage
Sea salt (unrefined)
Tarragon
Thyme

Turmeric


Apricots
Cranberries
Dates
Figs
Goji berries
Maqui berries
Raisins
Sultanas

 

SEEDS

Butternut squash
Caraway
Chia
Flaxseeds
Poppy
Pumpkin
Sesame
Sunflower
Watermelon

NUTS

Almonds
Brazil nuts

Cashew nuts Hazelnuts
Peanuts
Pecans
Pine nuts
Walnuts


Amaranth
Barley
Bran
Buckwheat
Kamut
Oats
Quinoa

Rice (brown or black)
Rye
Teff

LEGUMES AND PULSES

Black beans
Black-eyed peas
Broad beans
Chickpeas
Lentils
Lima bean
Mung beans
Navy beans
Peas
Pinto bean
Red kidney beans
Soya beans
Winged beans


Apple cider vinegar
Bicarbonate of soda
Black strap molasses
Black tea
Brewer's yeast
Brine pickles

Coconut (oil, flesh and water)
Green tea
Honey
(pure acacia or manuka is best)
Krill oil capsules (one per day)

Miso
Nut oils
Olives in brine
Olive oil (cold-pressed virgin)
Psyllium husks (one tablespoon)
Rapeseed oil
(cold-pressed virgin)
Rice bran oil

Sesame oil

REFRIGERATOR

Aloe vera juice
Chlorella
Kefir milk
Blue cheese
Eggs (free range)
Goat's milk
Oily fish
Organ meats
Poultry (free range) and game birds
Rabbit
Ricotta cheese
Spirulina
Venison
Yoghurt (plain with live cultures)

Also choose a wide selection of the following to consume daily, (organic and fresh wherever possible). It is important to consume one of each colour of fruit and vegetables daily to gain all the nutrients and minerals required to recover quickly and fully from the damage of smoking tobacco. See Nature's Colour Codes.

VEGETABLES (fresh)

FRUIT (fresh)

For main meals consume far more fish and seafood than meat. Choose game birds, rabbit and venison and organically farmed beef or free range poultry and organ meats which have higher concentrates of essential nutrients. Daily consumption of protein should never be larger than the size of the fist of the person consuming it. Alternate protein from meat and fish with legumes, pulses, grains, dairy, nuts and seeds.

GO ORGANIC

It is important to consume organic food wherever possible to avoid powerful toxic pesticide, herbicide and fungicide residues. See Pesticides.

BRINE PICKLING

The lacto acid produced when pickling vegetables, herbs, spices and fruits, using just unrefined sea salt and water, provides extra probiotics to the diet which are essential for a healthy digestive system. These pickles can be produced easily at home and will preserve these foods for up to one year. See the Brine Pickling page.

NATURE CURES GUIDE TO THE FIRST DAYS OF ABSTINENCE

The smoker must learn to ignore the brains electrical impulses telling the mind that it cannot work without nicotine. Fighting these strong regular subconscious nudges is very difficult even without outside influences. Some methods that can help during the initial hours and days of nicotine abstinence are as follows:

1. Remove stress. Try to give up during a weeks holiday from work. Don't answer the telephone. Tell family and friends to make life quiet and peaceful for just one week to allow you to get over the initial strong yearnings. Don't be tempted to drink alcohol or go out socialising for this important week.

2. Stay away from anything that was associated with smoking for a few days. Coffee, computer, TV, telephone, alcohol, smoking friends etc.

3. Remove clutter. Tidying up, clearing out unwanted and nicotine damaged items and cleaning the home can be very therapeutic in the first days of not smoking. Clean all clothes, soft furnishings and any possessions that smell of tobacco smoke or throw them away. Redecorate the home.

4. Whenever the nicotine yearning pops into the brain take a very long deep breath, get up and stretch the body, arms and legs and shake the hands.

5. Drink bottled mineral water or juice when cravings hit. This also helps to flush out the toxins that have built up in the body from years of smoking and mineral water helps provide extra minerals. Investing the money saved in a juicer and blender so that pure fruit and vegetable juices can help revitalise the tobacco damaged body.

6. Eliminate sugar and sugary snacks and big heavy meals. This makes the brain sluggish and less alert meaning it will be harder to be positive and wilful. Eat little and often, healthy nutritious fruit especially berries and grapes, vegetables, seeds, nuts and whole grains throughout the day to give your brain a different constant reward. Once the body starts feeling revitalised and detoxified by these healthy foods, the brain will begin to reduce the desire for nicotine naturally.

7. Clean the teeth with bicarbonate of soda when the urge to smoke hits you. This will help to readdress the acid/alkaline balance in the body, kill the pathogenic bacteria in the mouth caused by the chemicals from smoking and clean off the nicotine deposits on the teeth.

8. Take a shower or a long soak in an aromatic bath when the urge to smoke is particularly strong.

9. Do some exercise, walk fast or run around the block or ride a bicycle as fast as possible until the feeling subsides. This also helps to flush out the toxins in the body.

10. Make a diary plan and book tickets to visit non stressful places you would not normally go and where smoking (and alcohol) is prohibited such as museums, galleries, zoos, garden centres, stately homes, sports events and other places that interest you.

11. Start something physical that was never associated with smoking such as gardening, dancing, swimming, a sport or start training for a marathon to raise money for charity. The mind needs a positive activity to channel all efforts into. Idle time can make it much more difficult to abstain.

NATURE CURES DAILY ESSENTIALS

FIRST UPON WAKING

One tablespoon apple cider vinegar, juice of half a lemon, 1 teaspoon honey, 1/4 teaspoon turmeric in a cup of warm water, stirred and sipped slowly. Detoxifies the liver.

One teaspoon of psyllium husks in freshly squeezed fruit juice followed by a large glass of mineral water.

Clean teeth with bicarbonate of soda mixed with coconut oil or a natural toothpaste containing aloe vera, fennel or tea tree oil. Avoid mouthwash containing alcohol.

BREAKFAST AND SNACK CHOICES

  • Oats with goat's milk, coconut and pinch of pink Himalayan salt crystals.

  • Eggs, two poached or scrambled with a pinch of turmeric and cooked tomatoes.

  • Berries with organic probiotic yoghurt.

  • Tomatoes on rye or oatmeal toast with basil and rapeseed oil.

  • Sardines or mackerel on rye or oatmeal toast with chopped fresh dill and lemon juice.

  • Homemade oat flapjacks (see recipe).

  • Home made muesli with dried fruit, nuts, seeds, coconut, oats and bran flakes with goat's milk or plain yoghurt with live cultures and honey.

  • Fresh or freshly squeezed or juiced fruits from the list above.

THROUGH OUT THE DAY

Always have fresh berries, grapes, green tea with lemon and bottled mineral water to hand. Drink one litre of bottled mineral water per day.

The juice of one lemon; which can be added to teas, salads, snacks, fish etc.

Green tea with freshly squeezed lemon juice (and half teaspoon of honey if required). Drink three cups per day.

Herbal teas - peppermint, mint, fennel, aniseed, ginger and cardamom are good for detoxification.

Aniseed, fennel and cardamom is an excellent detoxifying tea which will speed up the eradication of chemicals which have built up in the body from smoking. Drink three cups per day.

Ginger and pine bark extract can thin the blood as well as aspirin without causing stomach lining damage. This is important for smokers and ex-smokers so should be consumed daily.

Make snack pots to keep in the refrigerator with raw chopped up vegetables and add dried seeds, fruit, nuts, herbs and spices of choice. Add live probiotic yoghurt for a creamy snack.

Mix nuts, seeds and dried fruits in jars to snack on anytime. Place in sealed bags to take out for snacks whenever leaving the house along with bottled mineral water.

Roast garlic and parsnips using a sprinkle of rapeseed oil until dry and crispy. Sprinkle with sea salt and black pepper and eat as snacks.

Each day, consume at least one of the following: an apple, a root vegetable, a green leafy vegetable, a citrus fruit and berries.

Eat as much fresh and juiced fruit and vegetables as desired. Always add a sprinkle of fish, nut, seed or vegetable oil to vegetables containing fat-soluble carotenoids or consume avocado with them.

Tea and green leafy vegetables, like spinach and kale, have oxalates that block the absorption of iron. To assist the body in the absorption eat vitamin C rich fruits such as a couple of strawberries, lemon juice or some kiwi fruit, orange, tangerine or mango if having green leafy vegetables or tea with a meal or snack.

See the Nature Cures Recipes for main meals that can provide all the nutrients required to cleanse the blood and brain, strengthen the immune system and heal the vital organs which may have been damaged by the chemicals from tobacco smoking.

To prevent cancer in those that smoke

Consume the following regularly: apples, bell peppers, carrots, corn, egg yolk, grape seeds, limes, mango, octopus, onions, papaya, persimmons fruit, peaches, orange rind, raspberries, strawberries, tangerines, turnips and watermelon.

To reverse lung damage due to smoking

Making teas from the following herbs and inhaling the steam while they steep for ten minutes and drinking one cup two or three times a day can help to break-up the phlegm and remove the tar from lungs after years of smoking.

To flush out the toxins ingested and nutrients reduced through smoking

Anchovies are rich in the newly discovered omega-7 fatty acids that are protective of the heart and lungs and can prevent metabolic syndrome and diabetes that smoking tobacco can cause but they also contain a lot of sodium so are not advised when high blood pressure is an issue. Soaking anchovies in cold water for 30 minutes then rinsing well and patting dry with kitchen paper can reduce the sodium level a little.

Broccoli can help to protect the lungs from damage and provides vital nutrients lost through smoking tobacco.

Carrot juice are rich in carotene and vitamins A, B, C, and K that help to eliminate nicotine from the body. Carrot juice also helps to replenish the nutrients vital for eye, hair and skin health which nicotine can destroy. Always consume with a little oily foods such as avocado, coconut, fish, nut seed or other cold-pressed plant oils so that the fat-soluble nutrients can be absorbed.

Citrus fruits help to flush out toxins from the kidneys and liver caused by smoking tobacco and replenish many vital vitamins. Always include the zest of half a lemon or lime in the daily diet.

Kiwi fruit is rich in vitamins A, C and E that smoking reduces.

Lungwort is a herb related to borage that can help to protect and repair lungs that have been damaged by tobacco smoking.

Omega-3 fatty acids can help to reduce inflammation and keep cells healthy which smoking tobacco can compromise. Often the western diet is too high in the pro-inflammatory omega-6 fatty acids compared to the ratio of omega-3 fatty acids. Consuming a selection of the following daily can help to readdress this balance.

Highest sources of omega-3 fatty acids in milligrams per 100 grams

  • Krill oil 36000 mg

  • Flaxseed oil 22813 mg

  • Chia seeds 17552 mg

  • Walnuts 9079 mg

  • Caviar (fish eggs) 6789 mg

  • Cloves (ground) 4279 mg

  • Oregano (dried) 4180 mg

  • Marjoram (dried) 3230 mg

  • Tarragon (dried) 2955 mg

  • Mackerel 2670 mg

  • Herring 2365 mg

  • Salmon (wild) 2018 mg

  • Lamb 1610 mg

  • Basil (dried) 1509 mg

  • Sardines 1480 mg

  • Anchovies 1478 mg

  • Soya beans 1433 mg

  • Trout 1068 mg

  • Pecans, sea bass 986 mg

  • Pine nuts 787 mg

  • Bell peppers (green) 770 mg

  • Oysters 740 mg

  • Radish seeds sprouted 722 mg

  • Purslane 400 mg

  • Basil (fresh leaves) 316 mg

  • Rabbit 220 mg

  • Kidney beans 194 mg

  • Wakame seaweed 188 mg

  • Alfalfa sprouts 175 mg

  • Brussel sprouts 173 mg

  • Rocket 170 mg

  • Cauliflower 167 mg

  • Spinach 138 mg

  • Broccoli 129 mg

  • Raspberries 126 mg

  • Lettuce 113 mg

  • Blueberries 94 mg

  • Summer squash 82 mg

  • Strawberries 65 mg

  • Milk 75 mg

  • Eggs 74 mg

  • Chinese cabbage (pak choy) 55 mg

Pomegranate juice can improve circulation and reduce plaque on artery walls that smoking causes.

Sulforaphane: The precursors for sulforaphane production are found in brassicas and regular consumption can boost the immune system, prevent spina difida in newborns (if consumed during pregnancy) and prevent heart disease and many forms of cancer as well as flush out heavy metals ingested through smoking tobacco and pollution. A selection of the following should be consumed daily: bok choy, broccoli, Brussel sprouts, cabbage, cauliflower, Chinese cabbage, collard greens, cress, daikon, horseradish, kale, kohlrabi, mustard greens, radish, rapeseed, rocket, shepherd's purse, Swede, turnip, wasabi and watercress.

Sunflower seeds are rich n vitamin B1 and E that smoking tobacco and drinking alcohol can reduce levels of.

Sweet potatoes have components that rejuvenate the respiratory system and prevent emphysema because of the high amounts of carotenoids that they contain. 100 g tuber provides 19218  g of vitamin A and 8509 g (micrograms) of beta-carotene. Consume sweet potatoes three times a week with a little oily foods to help protect and heal the lungs. Most smokers have a lack of vitamin A and have problems with emphysema (air sacs damage). Vitamin A is vital for eye health.

Vitamin D levels can be compromised by smoking as the skin becomes less adapt at absorbing the suns rays to produce vitamin D through smoking tobacco.

Highest sources of vitamin D per serving listed

  • Krill oil - 1 teaspoon: 1000 IU

  • Eel - 85 g or 3 oz: 792 IU

  • Maitake mushrooms - 70 g: 786 IU

  • Rainbow trout - 85 g or 3 oz: 540 IU

  • Cod liver oil - 1 teaspoon: 440 IU

  • Mackerel - 85 g or 3 oz: 400 IU

  • Salmon - 85 g or 3 oz: 400 IU

  • Halibut - 85 g or 3 oz: 196 IU

  • Tuna - 85 g or 3 oz: 228 IU

  • Sardines - 85 g or 3 oz: 164 IU

  • Chanterelle mushrooms - 85 g or 3 oz: 155 IU

  • Raw milk - 1 glass or 8 oz: 98 IU

  • Egg yolk - 1 large: 41 IU

  • Caviar - 28g or 1 oz: 33 IU

  • Hemp seeds - 100 g or 3.5 oz: 22 IU

  • Portabella mushrooms - 85 g or 3 oz: 6 IU

NOTE: One IU is the biological equivalent of 0.3 μg or 0.3 micrograms.

Water is essential for smokers as nicotine dehydrates the body. Drink at least six glasses per day. Coconut water and pineapple juice are rich in electrolytes that also help to rehydrate the body.

Associated subjects

"Nature cures not the physician..." Hippocrates 460 BC

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