Anti-smoking Foods
Below is a copy-paste of things I wrote in two emails in an email exhange years ago on a CF list where someone asked for help getting their husband to quit smoking to protect the health of their child with CF.
The title of the email exchange -- titled by the person asking the question -- was "anti smoking foods". So I basically used that for the title of the post, with a little editing for formatting.
I spent substantial time cleaning up the source code so this copy-paste of old emails would play nicely with this site. Because it's so old, the links listed may be dead. I haven't actually checked them and am leaving them in "for the record."
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On another list I belong to, someone suggested smokers need lots of vitamin C. One of the websites I reference, below, suggests B6 is needed to help the body build dopamine. Both of those are water-soluble vitamins. I would see if he would be willing to take some vitamin supplements and get a good b-complex and probably a chewable C. Maybe sell him on the idea that they help protect against colds and if he brings home fewer bugs, the kids will be healthier. That might be a more diplomatic selling point than the idea that you hope these supplements will curb his craving for cigarettes. One source, below, that I quote suggests anti-oxidants, like C and E.
Most of the stuff below is quotes from the links. Where I have made a comment, I tried to put it in parantheses to set it apart.
http://www.thethinkingbusiness.co.uk/brainfoods.htm
"Dopamine rich foods include all proteins (meat, milk products, fish, beans, nuts, soy products). 3-4ounces of protein will help you to feel energized, more alert and more assertive."
http://www.victorie-inc.us/neurogenesis_dopamine.html
Supplements required:
"The brain's ability to sniff out calories in the form of sugar depends upon sugar's drug-like effect on the dopamine-rich reward center known as the nucleus accumbens..."
(On the other hand, a piece I quote lower down says sugar inhibits dopamine in the brain. Most sources agree that good sources of protein are the way to go.)
http://www.more2hug.com/moodfood.html
(This site sells some supplements that are supposed to help the brain produce dopamine.)
http://www.askdrsears.com/html/4/T040400.asp
(This is somewhat long and I saw nothing specific to quote but thought I would include it anyway, for general interest.)
Don't get him chocolates to eat. Chocolate contains caffeine and will make him smoke more. I know this from stuff I read (in a college class, a few years ago) and from talking to relatives who tell me that (one of my relatives) absolutely smokes more when ... eating a lot of chocolate.
Instead, get him high protein, salty snacks like roasted almonds and mixed nuts. Protein seems to be the way to boost dopamine levels.
Saying "it's stress" can mean his adrenals are under stress. Stessed adrenals will tend to make one crave salt. If you haven't done so already, I recommend switching to sea salt. It's good adrenal support, far better than table salt. If the adrenals have been stressed a long time, it also puts stress on the thyroid. Coconut oil is good thyroid support.
Two other good things for supporting the adrenals are yams and lysine. Lysine is a protein. Some beans are rich in lysine. "Diet for a small planet" probably would have food charts showing high lysine foods. You can buy lysine and wild yam extract as supplements to support the adrenals. Both of those are also found in a product called "Plus" from Manntech that I sometimes buy for adrenal support. It's pricey and I can't always afford it but when I can, it's the best adrenal support I've found so far.
Some high lysine foods include:
(From: http://www.suite101.com/article.cfm/living_with_herpes/41149)
Red peppers are extremely high in vitamin C, higher than oranges and other citrus fruits. (For some info on red peppers as a medicinal food: http://www.botanical-online.com/pimimientosangles.htm). And smokers tend to like spicy food because smoking damages their taste buds. Onions are good lung support and it seems to me anyone who is smoking could stand for some more lung support. It's also great for someone with CF. If you can find some recipes he likes that contain red peppers and/or onions, I would serve such things pretty regularly for a while and see if that helps him cut back.
Getting back to yams, if you can get them where you live and if he will eat them, grilled or fried yam makes a great side dish for something like steak. I used to grill a small steak, two thick slices of yam, two thick slices of fresh pineapple and some fresh cut onion on a George Foreman grill. Fairly simple, fresh, and very healthy. You could substitute slices of red pepper for the onions or add them in addition the above items.
If you can't get yams, I have been (told) sweet potatoes don't do the same thing as yams but I feel they do offer some support, just not as strong as yams. Christmas is coming up and there are yam and sweet potato recipes that are traditionally served in some homes at Christmas. This might be a good time to try one of them. :-D
And, if he does suck down a lot of caffeine, the usual stuff for dealing with allergies includes: get rid of curtains and throw rugs or switch them out for something that can be washed every week (and then make you sure you wash it weekly); vacuum more often; reduce the amount of papers lying around (like junk mail) because papers, books and magazines promote dust; switch to non-toxic cleaners; etc.
Good luck with this.
The title of the email exchange -- titled by the person asking the question -- was "anti smoking foods". So I basically used that for the title of the post, with a little editing for formatting.
I spent substantial time cleaning up the source code so this copy-paste of old emails would play nicely with this site. Because it's so old, the links listed may be dead. I haven't actually checked them and am leaving them in "for the record."
Email 1
All I did was search on "dopamine foods". I came up with lots of info. I have included some links and quotes below. Good luck with this.-------------------------
On another list I belong to, someone suggested smokers need lots of vitamin C. One of the websites I reference, below, suggests B6 is needed to help the body build dopamine. Both of those are water-soluble vitamins. I would see if he would be willing to take some vitamin supplements and get a good b-complex and probably a chewable C. Maybe sell him on the idea that they help protect against colds and if he brings home fewer bugs, the kids will be healthier. That might be a more diplomatic selling point than the idea that you hope these supplements will curb his craving for cigarettes. One source, below, that I quote suggests anti-oxidants, like C and E.
Most of the stuff below is quotes from the links. Where I have made a comment, I tried to put it in parantheses to set it apart.
http://www.thethinkingbusiness.co.uk/brainfoods.htm
"Dopamine rich foods include all proteins (meat, milk products, fish, beans, nuts, soy products). 3-4ounces of protein will help you to feel energized, more alert and more assertive."
http://www.victorie-inc.us/neurogenesis_dopamine.html
Supplements required:
- L-Phenylalanine
- Vitamin B6
- Apples
- Beets
- Blue-green algae
- Celery
- Chicken
- Cucumber
- Fish
- Green leafy vegetables
- Honey
- Cheese
- Sweet peppers
- Tofu
- Watermelon
"The brain's ability to sniff out calories in the form of sugar depends upon sugar's drug-like effect on the dopamine-rich reward center known as the nucleus accumbens..."
(On the other hand, a piece I quote lower down says sugar inhibits dopamine in the brain. Most sources agree that good sources of protein are the way to go.)
http://www.more2hug.com/moodfood.html
The best way to eat for alertness is to have meals that contain protein, are low in fat, and have carbohydrates that won't drag you down. Mid-day is when your brain's supply of dopamine and norepinephrine is beginning to wane. When you supply the tyrosine (from eating protein), your brain will be ready to make it into more of the two alertness neurotransmitters (dopamine and norepinephrine).
Examples of some protein-packed foods are: fish, shellfish, poultry (without skin), very lean beef (trimmed), low-fat cottage cheese, skim or low-fat milk, low-fat yogurt, dried peas and beans.
(This site sells some supplements that are supposed to help the brain produce dopamine.)
What causes low dopamine levels?
Dopamine levels are depleted by stress, certain antidepressants, drug use, poor nutrition, and poor sleep. Alcohol, caffeine, and sugar all seem to diminish dopamine activity in the brain.
Foods that increase Dopamine
Food sources of dopamine increasing tyrosine include almonds, avocados, bananas, dairy products, lima beans, pumpkin seeds, and sesame seeds.
Dopamine is easily oxidized. Foods that are rich in antioxidants such as fruits and vegetables may help protect dopamine-using neurons from free radical damage. Many healthcare professionals recommend supplementing with vitamins C, vitamin E, and other antioxidants.
Foods such as sugar, saturated fats, cholesterol, and refined foods interfere with proper brain function. Consumption of saturated fats and cholesterol should also be reduced because they can clog the arteries to the brain, heart, and other organs.
Caffeine must also be avoided by persons with depression. Caffeine is a stimulant which initially speeds up neurotransmission, raises the amount of serotonin, and elevates mood.
(In my experience, I consume more caffeine when I am more exposed to allergens. If a smoker is also consuming a lot of caffeine, I would try to address allergies first. Consuming caffeine increases the body's tolerance for nicotine and will tend to make one smoke more. So getting them to take less caffeine will likely cut back on the smoking.)http://www.askdrsears.com/html/4/T040400.asp
(This is somewhat long and I saw nothing specific to quote but thought I would include it anyway, for general interest.)
Email 2
Some additional thoughts on the topic:Don't get him chocolates to eat. Chocolate contains caffeine and will make him smoke more. I know this from stuff I read (in a college class, a few years ago) and from talking to relatives who tell me that (one of my relatives) absolutely smokes more when ... eating a lot of chocolate.
Instead, get him high protein, salty snacks like roasted almonds and mixed nuts. Protein seems to be the way to boost dopamine levels.
Saying "it's stress" can mean his adrenals are under stress. Stessed adrenals will tend to make one crave salt. If you haven't done so already, I recommend switching to sea salt. It's good adrenal support, far better than table salt. If the adrenals have been stressed a long time, it also puts stress on the thyroid. Coconut oil is good thyroid support.
Two other good things for supporting the adrenals are yams and lysine. Lysine is a protein. Some beans are rich in lysine. "Diet for a small planet" probably would have food charts showing high lysine foods. You can buy lysine and wild yam extract as supplements to support the adrenals. Both of those are also found in a product called "Plus" from Manntech that I sometimes buy for adrenal support. It's pricey and I can't always afford it but when I can, it's the best adrenal support I've found so far.
Some high lysine foods include:
(From: http://www.suite101.com/article.cfm/living_with_herpes/41149)
- Yogurt - plain skim yogurt (best), low-fat fruit yogurt (very good)
- Cheese - Swiss, Gruyere, Edam, Gouda, Provolone, Ricotta, Parmesan, Mozzarella, Brick, Monterey Jack, Cheddar, Cottage Cheese
- Fruits - apricots, apples, pears
- Milk - goat milk, buttermilk, skim milk
- Meats - beef, pork, fresh fish, shellfish, chicken, turkey
- Nuts, grains and vegetables - wheat germ, corn, winter squash, peas, pumpkin seeds, pistachios, peanuts, almonds, sesame seeds, Brazil nuts
Red peppers are extremely high in vitamin C, higher than oranges and other citrus fruits. (For some info on red peppers as a medicinal food: http://www.botanical-online.com/pimimientosangles.htm). And smokers tend to like spicy food because smoking damages their taste buds. Onions are good lung support and it seems to me anyone who is smoking could stand for some more lung support. It's also great for someone with CF. If you can find some recipes he likes that contain red peppers and/or onions, I would serve such things pretty regularly for a while and see if that helps him cut back.
Getting back to yams, if you can get them where you live and if he will eat them, grilled or fried yam makes a great side dish for something like steak. I used to grill a small steak, two thick slices of yam, two thick slices of fresh pineapple and some fresh cut onion on a George Foreman grill. Fairly simple, fresh, and very healthy. You could substitute slices of red pepper for the onions or add them in addition the above items.
If you can't get yams, I have been (told) sweet potatoes don't do the same thing as yams but I feel they do offer some support, just not as strong as yams. Christmas is coming up and there are yam and sweet potato recipes that are traditionally served in some homes at Christmas. This might be a good time to try one of them. :-D
And, if he does suck down a lot of caffeine, the usual stuff for dealing with allergies includes: get rid of curtains and throw rugs or switch them out for something that can be washed every week (and then make you sure you wash it weekly); vacuum more often; reduce the amount of papers lying around (like junk mail) because papers, books and magazines promote dust; switch to non-toxic cleaners; etc.
Good luck with this.
