Dietary suggestions to help reduce the harm caused by smoking.

Smoking causes numerous health and economic burdens.

Tobacco smoke not only harms the body of direct smokers, but also negatively impacts the health of those exposed to secondhand smoke. Statistics show that 7 million people die annually due to the harmful effects of tobacco, including 1 million deaths from passive smoking.

According to estimates by the World Health Organization (WHO), the global economic loss caused by tobacco is $1.4 trillion annually. Smoking is a leading cause of stroke, coronary heart disease, chronic obstructive pulmonary disease, lung cancer, and more.

Cigarettes contain 4,000 harmful substances, including more than 70 carcinogens, which not only poison smokers but also passive smokers, particularly affecting the health of children, the elderly, and women. These toxins cause diseases in almost all organs of the body. In Vietnam, WHO statistics show that the cost of treating 5 groups of diseases out of a total of 25 diseases caused by tobacco accounts for 1% (converted) of GDP (approximately 67,000 billion VND).

The Mediterranean diet helps reduce the consequences of smoking.

According to a study in the scientific journal Annals of the American Thoracic Society, the Mediterranean diet, often associated with a reduced risk of cardiovascular disease and cancer, may also mitigate the effects of secondhand smoke.

Researchers conducted this cross-sectional study with 7,000 non-smoking adolescents exposed to environmental secondhand smoke. This exposure was measured using serum cotinine, a marker of nicotine intake. The aim of this work was to assess whether a higher-quality diet was associated with improved respiratory symptoms and lung function in adolescents. According to the study results, those following a Mediterranean diet did indeed show improvements in these manifestations.

The Mediterranean diet is a diet inspired by the foods of countries bordering the Mediterranean Sea, such as Greece, France, Spain, and Southern Italy. Like many other diets, the Mediterranean diet focuses on regularly consuming healthy foods such as vegetables, fruits, fish, and whole grains, but places a greater emphasis on foods characteristic of the Mediterranean region, particularly fish.

The Mediterranean diet is truly based on a balanced and flexible menu, and this is even the secret to good health for those who follow it. The Mediterranean diet focuses on foods according to the following rules:

Eat at least five servings of fruits and vegetables every day. Limit your intake of saturated fats (cold cuts, baked goods, cakes, etc.). Consume protein in moderation from meat, fish, eggs, etc., 1-2 times a day. Increase your consumption of slow-releasing sugars, such as whole grains (bread, pasta, tapioca, etc.). Drink at least 1.5 liters of water every day.

Nutritionists believe the Mediterranean diet perfectly meets the needs of a varied and balanced diet. In addition to preventing cardiovascular disease and some cancers, it may reduce the harmful effects of secondhand smoke, which causes 3,000-5,000 deaths annually. However, further research is needed to support this finding.

Suggestions for adopting a Mediterranean diet.

While there are no specific rules on how to follow the Mediterranean diet, there are many general guidelines you can follow to incorporate the diet's principles into your daily routine.

Use olive oil in all sauces.

Instead of butter, margarine, sunflower oil, or any other fat, olive oil should be the main ingredient in sauces in a Mediterranean diet. Olive oil is a rich source of antioxidants, especially vitamin E. It also contains monounsaturated fatty acids that promote good cholesterol and protect against heart disease. Consuming extra virgin olive oil helps reduce inflammation, detoxify the liver, and limit the risk of damage from cigarette smoke through its powerful antioxidant activity.

Reduce your consumption of red meat.

Local people in the Mediterranean region have very moderate meat consumption, especially avoiding red and processed meats. They prefer eating fish or eggs, which is very beneficial for their health because, according to a study by the National Cancer Institute of the United States, consuming a lot of red meat increases the mortality rate from cancer or cardiovascular disease.

Eat oily fish regularly.

The Mediterranean diet favors salmon, mackerel, sardines, and other fatty fish rich in omega-3s. These are valuable sources of polyunsaturated omega-3 fatty acids, which have anti-inflammatory and vasodilating properties that ensure good blood circulation. Fatty fish also contribute to normal brain function and help prevent age-related macular degeneration (AMD). In addition to these fish, other seafood such as shrimp, oysters, clams, crab, and mussels can also be included. Fish and seafood are recommended at least twice a week.

Eat fruits and vegetables in moderation.

The Mediterranean diet is also distinguished by its high proportion of raw, cooked, or dried fruits and vegetables. These products are widely known for protecting against age-related diseases, possibly due to their high antioxidant content. Various studies have shown that people who follow the principles of the Mediterranean diet live an average of 2-3 years longer.

Avoid the following foods.

Avoid sugary products such as soft drinks, candy, ice cream, and granulated sugar. Eliminate refined grains such as white bread and pasta made from milled barley. Replace trans fats in margarine and refined oils with olive oil. Limit consumption of processed meats and processed foods.

It's important to note that diet is only one part of the secret to the healthy and long lives of people in the Mediterranean region. Mediterranean people often prefer using herbs and spices instead of salt, drink plenty of water, and eat seasonal fruits and vegetables. In addition, they maintain an active lifestyle with regular walks and strong community bonds. Adopting this kind of diet and lifestyle improves both physical and mental health.