By David Blyweiss, M.D.

Bad habits. It’s a rare person that doesn’t have at least one. Even people who try to eat healthfully and exercise can find themselves dependent on less-than-good for you substances. Unfortunately, some bad habits are more harmful than others. The worst offenders? Caffeine, sugar and nicotine.

The risks and benefits of caffeine are mixed, but its negative impact on bone mass and density, as well as blood sugar makes it worth cutting back. Research also suggests that caffeine, which is found in everything from chocolate to medications, can cause fertility problems or even miscarriage. But women of childbearing age aren’t the only ones with a particular vulnerability to caffeine. The only legal psychoactive drug available to minors, caffeine makes kids more susceptible to depression if they drink too many sodas.

How much caffeine is too much? Just 15 ounces of your favorite coffee contains enough caffeine to raise stress hormone levels by more than 200 percent, increasing heart rate, raising blood pressure and stimulating the “fight or flight” response.  Instead consider green tea. Green tea contains considerably less caffeine than coffee or soda and provides a wealth of health benefits—including better immunity, protection against cancer and enhanced heart health. It’s also available in decaf so you can get the best this ancient drink has to offer without the caffeine. Whichever you choose, you’ll get a natural energy boost. Plus you’ll sleep better—and since insomnia increases the risks for overweight and obesity, that’s another good reason to consider limiting caffeine. Just be aware that going “cold turkey” can trigger headaches so reduce the amount of caffeine you consume gradually.

Sugar is another dietary villain that can undermine good health. Most of us already know how much damage gooey desserts and sugary treats do to your waistline. But refined sugar also contributes to premature aging, blood sugar imbalances, cardiovascular disease, learning problems, tooth decay, insulin resistance, Type 2 diabetes and yeast infections.

Sugar also stimulates your appetite and makes you crave even more sugar. It’s a vicious cycle. The good news is that you can get out from under sugar’s stranglehold with a few minor changes. First up: fiber. Winter vegetables like hard-skinned squash and sweet potatoes, as well as beans and legumes, keep you feeling full while boosting your nutritional intake. To balance blood sugar and fight Type 2 diabetes, you need at least 25 grams of fiber daily. Psyllium is a naturally occurring bulking agent with no side effects. A bonus—taken 30 minutes before eating, psyllium helps you feel fuller faster so you automatically eat less.

Chromium and L-glutamine help stabilize blood sugar and reduce cravings. The Ayurvedic herb gymnema (known as “the sugar destroyer” because it inhibits your enjoyment of sweets) also balances blood sugar levels, while supporting weight loss.

Perhaps the most destructive addiction is nicotine. It’s also the hardest to break. Yet, according to the American Cancer Society, tobacco use causes one in every five deaths in the U.S.  Not only can smoking lead to a variety of cancers, it also sets you up for cardiovascular disease and even diabetes. In fact, the more heavily a person smokes, the more visceral fat she or he has. And visceral fat reduces sensitivity to insulin. Biologists lump visceral obesity (having a large midsection) with a cluster of other more obvious physiological abnormalities—high triglycerides, high blood pressure, high fasting blood sugar and low HDLs (the so-called good cholesterol)—under the umbrella term metabolic syndrome.

There are numerous ways to quit smoking—and no one way works for everyone. But if you want to go all natural, try acupuncture. Acupuncture treatments focus on jitters, cravings, irritability and restlessness—all symptoms that people commonly complain about when they quit. It also aids in relaxation and detoxification. In one study conducted at the University of Oslo, Norway, acupuncture was found to significantly reduce the desire to smoke up to five years after the initial treatment. Subjects of the study also reported that cigarettes tasted worse than before treatment and that the treatments had effectively reduced their taste for tobacco. But for best long-term results, plan on weekly acupuncture treatments for at least three months or longer.

Nutrition is also important when you are trying to quit. The B vitamins are critical to cellular enzyme systems damaged by smoking and help ease the jitters that cessation may cause. Antioxidants (vitamins C with bioflavonoids, E, CoQ10 and zinc) all protect damaged cells and lung tissue. Look for a high-potency multivitamin-multimineral complex to make sure you are getting all the nutrients you need to help repair your body.

Even if it seems impossible, breaking bad habits can be done with the right amount of desire, determination and nutritional help. And it’s never too late to quit. No matter what your vice—or how long it’s been part of your life— making amends now just might save your life tomorrow.

References:

He D. Effect of acupuncture on smoking cessation or reduction: an 8-month and 5-year follow-up study. Preventive Medicine. 2001;33:364-372.

Nahas R. Complementary and alternative medicine for the treatment of type 2 diabetes. Canadian Family Physician. 2009;55:591-596.

Schneider C. Green tea: potential health benefits. American Family Physician. 2009;79:591-594