» Getahead » No Tobacco Day: Healthy ways to quit smoking

No Tobacco Day: Healthy ways to quit smoking

By Seema Singh
Last updated on: May 31, 2019 10:03 IST
Get Rediff News in your Inbox:

To fight cravings, keep substitutes handy that you can chew on, such as carrots, pickles, apples, celery, raisins, or sugar-free gum or hard candy, says Seema Singh.

Ginseng tea is good for you

Image published for representational purposes only. Photograph: Hitesh Harisinghani/

When a person tries to quit smoking s/he might feel some psychological or physiological problems.

There may be some withdrawal symptoms or severe cravings, weight gain etc.

On World No Tobacco Day, celebrated May 31, here are some tips to help you quit smoking.

Chew on gum and mint

They help to cut down the struggle with the craving. Both gum and mints last for a long time, so you can keep chewing or sucking until your craving keeps your mouth busy.

Have ginseng Tea

This special drink that can help you while quitting the smoking; it could reduce the appeal of smoking.

Have dairy products

Milk/yogurt or dairy products and vegetables make you taste cigarettes worse so consuming milk products and vegetables will be helpful in the process of quitting smoking.

How to fight cravings

When you quit smoking, you taste and smell better so food becomes enjoyable. This may also increase your appetite.

When you get cravings, you may feel mood changes, there may be changes in blood pressure and heart rate.

Here are some tips so the cravings will get better:

  • Keep substitutes handy that you can chew on, such as carrots, pickles, apples, celery, raisins, or sugar-free gum or hard candy.
  • Avoid spicy and sugary foods. Spicy and sugary foods tend to make people crave cigarettes more.

Increased appetite is a common withdrawal symptom after quitting.

It tends to last longer than other symptoms.

Nibble on low-calorie foods

Low-calorie foods such as carrot sticks, apples and other healthy snacks, can help satisfy your need for crunch without adding extra pounds.

By eating 4 to 6 meals everyday your sugar levels will be maintained, body energy will be balanced and this prevent the urge of smoking.

Stretch out meals. Eat slowly and pause between bites to make a meal more satisfying.

Treat yourself to something special. Celebrate staying quit.

What to avoid

Certain foods act as cigarette taste enhancer like meat, alcohol and alcohol, so please avoid them.

In the end you should understand your own habits.

Observe when and why do you want to smoke.

What kind of mood motivates you to smoke?

Once you understand your smoking pattern and triggers it becomes easy to modify habits and needs in your own way and the journey becomes easier.

You must also try to keep your mind busy.

Include some exercise, walk or any hobby in your daily life.

Seema Singh is chief clinical nutritionist, Fortis Hospital, Vasant Kunj, Delhi.


Dear readers, have you recently quit smoking?

Tell us how you did it.

Share your experiences, tips and learnings with us.

Simply write to (subject line: How I quit smoking) along with your NAME, AGE, LOCATION and a photograph if possible. We'll carry the best ones right here on

Get Rediff News in your Inbox:
Seema Singh