If you’re a smoker, quitting is the single most important thing you can do to cut your cancer risk, according to the American Institute for Cancer Research (AICR). As AICR urges smokers to join Thursday’s Great American Smokeout, experts warn that many people who quit smoking replace that oral habit with frequent snacking, which often leads to weight gain. And that’s a problem. AICR offers tips to help you stay away from weight gain.
Rethink the Snack
Now that you find yourself without the oral stimulation of smoking, you may also find yourself turning to these foods more often than before. AICR suggests substituting healthy, cancer-protective foods instead.
- Grab a fruit to replace your sweet cravings: Carry an apple or banana in your purse or briefcase.
- Pair vegetables with flavorful dips like a spicy hummus or zingy salsa.
- Snack on air-popped popcorn and spice it up with garlic or onion powder, cinnamon or cumin.
- Keep easy access to shelled nuts, such as walnuts, pistachios and pecans. Cracking nuts and extracting the edible portions keeps your hands busy and helps limit this healthy but high-calorie food.
Cut Back on Booze
Alcohol, which often goes hand-in-hand with smoking, increases risk for several cancers in and of itself. If you’re quitting smoking, limiting alcohol or not drinking it at all may be a good idea. Drinking alcoholic beverages may weaken your resolve and encourage you to overeat. Keep extra weight at bay by choosing water, tea, coffee and sugarless nonalcoholic drinks.
Get Up and Move
If stress makes you want to grab a cigarette, or if not smoking lessens your energy, go for a brisk walk to get your blood circulating and your lungs pumping so you get an energy boost. Following AICR’s advice to get at least 30 minutes of moderate physical activity every day lowers your cancer risk while making you feel better immediately. Visit AICR’s Foods That Fight Cancer for more healthy ideas.
