Months without tobacco: in November, we stop together!

What if you stop smoking this year?

With half a million smokers less every year, smoking has been in strong decline in France since 2016. Best physical health, clear reduction in cancer risks, financial savings, better food flavor … there is no shortage of profits from cigarettes.

This year, the aquatonic team is turning the brakes related to smoking and gives you a condensed of all its tips to motivate you to stop and never resume cigarettes!

By stopping the consumption of tobacco, you will reduce the risk of developing cancer, cardiovascular diseases, hypertension, cholesterol, diabetes … in short nothing negligible!

With tobacco, the appetite decreases: nicotine reduces this appetite and can cause deficiencies if, in parallel, food intake is insufficient and inappropriate. Therefore, your olfactory and taste sensations are affected and can therefore affect your pleasure to eat and your way of feeding you.

Consequences on physical health

Nicotine and all the chemicals present in tobacco are responsible for many deficiencies in vitamins and minerals:

• Vitamin C: essential for the immune system and iron absorption
• B vitamins (B6, B12 and B9): good for metabolism and energy production
• Vitamin D: tobacco interferes with its production in the skin that can promote osteoporosis and a decrease in the immune system
• Football: tobacco reduces the absorption of calcium and increases the risk of osteoporosis
• Zinc: necessary for the functioning of the immune system and cell repair
• Selenium: antioxidant that protects cells from damage

Mental health consequences

Although smoking can be recognized as a way to relax, this effect is only a passenger. At the same time, this will induce periods of lack (between each cigarette) by increasing the level of stress and anxiety. In fact, the nicotine contained in tobacco is a psychoactive substance (which acts on the brain) responsible for the addiction that activates the reward system (short feeling of pleasure and relaxation)

Stop smoking will therefore improve all these points. In order to optimize the success of this challenge and long -term to quit smoking, it is very important to have a balanced diet rich in vitamins and minerals.

Our advice to compensate for these nutritional deficiencies

Nutritionists recommend a varied and balanced diet and to fill the vitamins!

• Vitamin C: raw fruit and vegetables or pan (citrus fruits, kiwis, strawberries, peppers, broccoli, etc.)
• Vitamin D: fat fish (salmon, mackerel), eggs, dairy products -enriched, sun)
• Vitamin E: vegetable oils (olive oil, rapeseed, linen, walnuts) and seeds (walnuts, almonds, hazelnuts)
• Group B vitamins
  B6: chickpeas, bananas, chicken, fish (salmon, tuna)
  B12: animal products (meat, fish, dairy products -caseari, eggs)
  B9: green leafy vegetables (spinach, broccoli), avocado, legumes (lentils, peas)
• Vitamin A: wood (1 time / 2 weeks)
• Football: dairy products -caseari (milk, cheeses, yogurt), green vegetables (broccoli, cabbage cabbage), almonds, tofu
• Iron: legumes (lenses, chickpeas, red beans), red meats (1 time a week), offenders (1 hour/week)
• Zinc: red meat (1 hour/week) walnuts, chickpeas
• Selenium: fish, meat, eggs

I favor the most popular seasonal products of vitamins and minerals!

When you stop smoking, it is recommended to encourage certain foods that reduce the feeling of hunger and that allow you to regulate the metabolism.
Consequently, the adoption of a fractional diet, rich in fiber, in meat and lean fish can help but increase in weight after smoking the cessation.
Good hydration and the practice of regular physical activity are also key elements to stabilize or avoid weight gain.

As for the taste, there is no stable rehabilitation to be made closely. Thanks to the renewal of the cells that is performed permanently in our body, the cells of the taste buds will be renewed, they will find a normal physiological state and the taste will reappear gradually.

Some ideas of recipes rich in fiber:

• Green lentil salad
• Coral lentil puree
• couscous
• Chickpea gnocchi (Falafel)
• pumpkin and chickpea soup

Some ideas for meat and lean fish to encourage:

• The discounted white ham discovered again
• BY TRITED 5% Grasso
• chicken, turkey
• Colin, Cod, Black Place

Sports activity

Exercise! It is still the healthiest way to help you quit smoking. After a sporty session, you will have anything but desire to turn on a cigarette. Physical activity is recognized as a powerful anti-stress. It will allow you to empty your head and not think of tobacco. The endorphins released during the effort will relieve the symptoms of the lack of nicotine and allow cells to renew themselves for better body oxygenation. Choose an activity that is good for you as yoga and pilates to relax and do breath or aquagym to spend and empty your head.

Discover our water and fitness lessons on our aquatonic site. Our coaches will be happy to support you in this approach and to offer you the most suitable formula for your desires.

Your appetite may develop after the cigarette stop. Playing physical activity will allow you to compensate for any food differences.

Electronic cigarette

Electronic cigarettes are a good ally for people who cannot stop without the help of a substitute. It makes it possible to reproduce the gesture of a classic cigarette without the harmful elements of tobacco (tar, carbon monoxide, etc.). The water vapor with an flavored liquid inhale. You can adapt your electronic cigarette to your preferences (nicotine level, liquid taste, etc.).

Pharmacological treatments

Various drugs allow you to treat the possible side effects that follow the smoking stop (irritability, attention disorders, insomnia, etc.). Nicotinic substitutes, Varénicline, bupropione or cities will multiply for two possibilities to stop cigarettes. Ask your doctor or tobaccoologist for advice. The treatments can be prescribed in various forms: tablets, chewing gums, inhales, patches, homeopathy …

The first weeks following the cigarette stop will be the most difficult. The lack will make himself heard, especially during the most associated moments of cigarettes (after lunch, leaving the work, etc.). But be aware that the desire for cigarettes lasts only 3-4 minutes. Take care of your body and mind during this period: drink a large glass of water accompanied by a fruit, breathe deeply, change your business (change your room, take the air, call a friend …).

Since your well -being and your health have always been at the center of our concerns, the aquatonic team helps you quit smoking!

Come and let it steam to the shapes and the club of the aquatic course and run away during a waterway or spa treatment. Our coaches will be happy to chat with you and offer you suitable solutions!

So, you too join the #Moissanstabac movement!

M