smoking effects’

he effects of smoking have been well documented in regard to increased risk for cancer, heart attack, emphysema, various cancers and an overall reduced lifespan, however, you may not be aware of how smoking robs your body of key nutrients which may play a major role in the development of these ailments.

Smoking Effects

According to the US Department of Health and Human Services, cigarettes emit 400 chemicals when they are smoked. Some of these chemicals include ammonia, formaldehyde, cyanide, lead and tar – all very harmful to the body. These chemicals produce free radicals.

Free Radicals

Free radicals are defined by the National Cancer Institute as, “A type of unstable molecule that is made during normal cell metabolism (chemical changes that take place in a cell). Free radicals can build up in cells and cause damage to other molecules, such as DNA, lipids, and proteins. This damage may increase the risk of cancer and other diseases.”

Free radicals are not produced by smoke only, the body naturally produces free radicals when breaking down food, processing alcohol, filtering pollutants, when exposed to radiation, etc. Smoking only stresses the body and reduces the body’s ability to fight the oxidation produced by these free radicals.

Smoking lowers levels and/or reduces activity of the following:

• Vitamin C
• B-carotene
• Selenium
• Zinc
• Vitamin E
• Various B-complex vitamins

To add insult to injury, the Second National Health and Nutrition Examination Survey reports that smokers are less likely to consume fruits and vegetables; the natural sources of antioxidants.

Smoking and Diabetes

Smoking can aggravate conditions such as blood pressure and high cholesterol that many people with diabetes already face. According to the American Diabetes Association, smoking affects those with diabetes in the following ways:

• Smokers who have diabetes have the highest percentage of depression compared to former and never smokers
• Smoking raises the blood sugar level making it harder to control
• Smoking increases the risk for nerve damage which can lead to complications with kidneys, legs, feet, digestion, eyes and sexual function
• Smoking triples the risk of dying from cardiovascular disease in those with diabetes compared to those with diabetes who do not smoke

Antioxidants

The National Institutes of Health defines antioxidants as, “substances that may prevent potentially disease-producing cell damage that can result from natural bodily processes and from exposure to certain chemicals. Although antioxidant molecules counter oxidative stress in laboratory experiments, there is some debate as to whether consuming antioxidants—in food or supplement form—actually benefits health. “

Antioxidants are found in large amounts in fruits, vegetables, grain cereals, teas, legumes and nuts.

While eating a healthy diet is beneficial for many reasons, the only sure way to stop the harmful effects from smoking is to quit.

Antioxidant Supplements

The National Center for Complementary and Alternative Medicine states: “Although observational studies suggest that eating a diet high in antioxidant-rich vegetables and fruits is associated with a lower risk for many chronic diseases, there is limited evidence to support the use of antioxidant supplements to prevent disease. Additional research, including studies supported by the National Center for Complementary and Alternative Medicine (NCCAM) and other components of the National Institutes of Health (NIH), is under way.

Antioxidant supplements are often synthetic (man-made), but some of these synthetic forms may not have the same effects on the body as antioxidants that occur naturally in foods. In addition, some beneficial properties may be lost when antioxidants are extracted from foods to manufacture supplements. There is also some concern that consuming antioxidants in excessive doses may have negative effects.”

How to Quit

No matter where you are in your stage of quitting – thinking about it, preparing, etc. check out Smokefree.gov. You’ll find a wealth of information and even have the opportunity to talk with someone live for help.

Why Quit?

Here are just a few reasons that quitting will be worth your while:

• Feel healthier right away
• Improved skin tone, whiter teeth and fresher breath
• Cough less and breath better
• Save money
• Being a better role model for your family

Mandy Seay is a registered and licensed dietitian. She works as a nutrition consultant in Austin, Texas, specializing in diabetes, weight loss, lipid control and preventative nutrition. For more health articles and nutrition information, check out Mandy’s website Nutritionistics.