Continuing with the theme of healthy habits, we’re tackling two tough topics this month–smoking and sugar intake. At first glance, these might seem like quite different topics, however, they actually have a number of similarities. Tobacco and sugar both contain addictive substances that often take great focus and energy to overcome. They also both contribute to harmful effects and health risks like poor dental hygiene and even long-term heart complications. The good news is that many of the same tactics can be used to conquer both.
Below are some tips and strategies to help you quit smoking and reduce your sugar intake for good.
Track your intake. Over the course of a few days, take note of how much you consume of either tobacco or sugary substances. Then, take steps to decrease that amount. For example, if you tend to smoke 20 cigarettes in a day, remove two from your next pack and limit yourself to 18. If you crave sugar after every meal, commit to enjoying at least one meal without having a treat after.
Embrace procrastination! Every time you feel a craving to smoke or eat a sweet treat, try pushing it off for five minutes, or longer if you can. By the end of the day, all those five-minute frames of procrastination will add up to less intake overall.
Discover distractions. Instead of smoking or snacking, play a game on your phone, busy your hands with a fidget item, or walk a lap around your work area. What other distractions would you add to this list?
Get sipping! Drinking water is a popular trick used for losing weight or quitting smoking. Hot or cold; straw or no straw. Explore what is most helpful to you.
Brush your teeth. Once someone has minty fresh breath, they tend to not want to eat or smoke right after. Try increasing the number of times you brush each day to reduce the number of times you smoke or indulge in sweets. Bonus—your dentist will be impressed!
Overcoming a nicotine addiction is very difficult and fighting sugar cravings can be hard too. Be patient with yourself, as these changes take time. Stacking several of these actions together can help you make noticeable progress. In addition to these tactics, the SMSC offers several resources to help you quit these unhealthy habits for good.
The SMSC’s Smoking Cessation Program is part of a partnership with the American Lung Association that offers you an online Freedom from Smoking program, along with an Integrative Laser program at no cost!
eM Life features many Mindful Eating meditation sessions and a QuitSmart Mindfully program to help users quit smoking.
PreventionFirst! and Wondr Health bring you an online program that focuses on improving behaviors related to eating and relationships with food.
