It’s common to crave sweet and fatty foods when quitting smoking. This is due to a combination of factors:
* Improved taste and smell: As your senses recover, food becomes more enjoyable.
* Nicotine withdrawal: Nicotine affects brain chemicals (like serotonin and dopamine) that regulate appetite, and their absence can increase hunger and cravings for high-calorie foods.
* Oral fixation: You may substitute the act of smoking with eating to keep your hands and mouth busy.
* Coping mechanism: Food can become a way to deal with stress, boredom, or other emotions previously managed by smoking.
Here’s how to manage those cravings and avoid overdoing it with sweet and fatty foods:
1. Understand and Anticipate the Cravings:
* It’s normal: Know that increased appetite and cravings for sweets/fats are common withdrawal symptoms. This knowledge can help you not feel discouraged.
* The worst passes: The intense cravings usually peak in the first few weeks, and then gradually subside.
2. Strategize Your Food Choices:
* Focus on healthy snacks: Stock up on ready-to-eat healthy alternatives that satisfy your oral fixation and provide nutrients without excess calories.
* Fruits: Fresh, frozen, or dried fruits (apples, berries, oranges, grapes, kiwi, bananas, pomegranates). They offer natural sweetness and fiber.
* Vegetables: Carrot sticks, celery, cucumber, bell peppers, cherry tomatoes, broccoli, cauliflower. These are crunchy and low in calories.
* Nuts and Seeds: Unsalted almonds, walnuts, pistachios, pumpkin seeds, sunflower seeds. They provide healthy fats, protein, and fiber to keep you full. (Portion control is key with nuts!)
* Dairy: Plain or low-sugar yogurt (add fruit for sweetness), cottage cheese, string cheese.
* Whole Grains: Whole-grain crackers, air-popped popcorn (plain), whole-wheat toast. These help stabilize blood sugar.
* Dark Chocolate (70% cocoa or higher): A small piece can satisfy a sweet craving and has some health benefits.
* Prioritize protein and fiber: These keep you feeling full longer and help stabilize blood sugar, reducing sudden cravings.
* Small, frequent meals: Eating several smaller meals throughout the day can help maintain steady blood sugar levels and prevent extreme hunger that leads to unhealthy choices.
* Stay hydrated: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger. Sparkling water with a splash of fruit juice can also be a good alternative to sugary sodas.
* Limit trigger foods: Be mindful of foods and drinks that might make you crave cigarettes or unhealthy snacks. These often include:
* Sugary foods
* Alcohol
* Caffeine (consider switching to herbal tea)
* Processed meats
3. Address the Behavioral and Emotional Aspects:
* Keep your mouth busy:
* Chew sugar-free gum or mints.
* Suck on sugar-free candies or cinnamon sticks.
* Use toothpicks.
* Sip water through a straw.
* Keep your hands busy: Engage in hobbies, crafts, or activities that occupy your hands and mind.
* Mindful eating: Pay attention to why you’re eating. Are you truly hungry, or are you bored, stressed, or anxious?
* Eat slowly and savor your food.
* Avoid eating in front of the TV or other screens.
* Find alternative coping mechanisms: Instead of reaching for food when stressed or bored, try:
* Going for a walk
* Listening to music
* Calling a friend
* Taking a bath
* Deep breathing exercises
* Don’t use food as a reward: Reward yourself with non-food items, like a movie, a new book, or an activity.
4. Incorporate Lifestyle Changes:
* Exercise regularly: Physical activity not only burns calories but also helps manage stress, improve mood, and can reduce cravings for both nicotine and unhealthy foods. Start with gentle activities like walking and gradually increase intensity.
* Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite, leading to increased hunger and cravings.
* Plan ahead: Prepare healthy snacks and meals in advance so you’re not caught off guard by cravings and reach for convenient, unhealthy options.
* Seek support: Talk to your doctor, a nutritionist, or a smoking cessation counselor. They can offer personalized advice and support. Some medications (like bupropion) can also help manage weight gain after quitting.
Remember, quitting smoking is a huge accomplishment, and a little weight gain might occur as a side effect. Focus on the immense health benefits of being smoke-free, and use these strategies to manage your food choices in a healthy and sustainable way.

You’re absolutely right to highlight this concern. Nicotine pouches, while often marketed as a “safer” alternative to traditional tobacco products like snuff, are indeed causing significant oral health problems, particularly among students, due to their addictive nature.
Here’s a breakdown of why this is happening and the specific issues involved:
1. Nicotine’s Impact on Gums:
* Vasoconstriction: Nicotine is a vasoconstrictor, meaning it narrows blood vessels. When nicotine is absorbed through the gums from a pouch, it reduces blood flow to the oral tissues. This is crucial because healthy blood flow delivers oxygen and nutrients necessary for gum health and repair.
* Irritation and Inflammation: Prolonged contact with the chemicals in nicotine pouches can directly irritate and inflame the gum tissue. This can manifest as redness, swelling, and tenderness.
* Gum Recession: Persistent irritation and reduced blood flow can lead to gum recession, where the gum tissue pulls away from the teeth. This exposes the tooth roots, making them more sensitive to temperature changes and vulnerable to decay and cavities.
* Impaired Healing: Nicotine slows the body’s natural healing processes. This means that any existing gum damage or minor injuries in the mouth take longer to heal, making the gums more susceptible to further problems.
* Increased Risk of Gum Disease: The compromised blood flow and chronic inflammation create an environment where bacteria can thrive, increasing the risk of gingivitis (gum inflammation) and more severe periodontal disease, which can lead to bone loss and tooth loss.
* Oral Lesions: Some users report mouth sores and lesions as a result of nicotine pouch use. While some newer pouch designs aim to reduce mucosal irritation, studies still show that many users experience these issues.
2. Addiction and Usage Patterns:
* High Nicotine Content: Nicotine pouches can contain high levels of nicotine. For example, a single extra-strong pouch can have as much as 12 milligrams of nicotine, and users often consume multiple pouches a day. This high dose contributes to rapid addiction.
* Discreet Use: The small, often invisible nature of nicotine pouches makes them easy to conceal, allowing students to use them in environments where other tobacco products would be noticed (like classrooms). This discreetness contributes to more frequent and prolonged use.
* Flavorings: Nicotine pouches are available in a variety of appealing flavors, which can make them particularly attractive to young people, further contributing to initiation and addiction.
* Gateway Effect: There’s concern that using nicotine pouches may lead to trying other nicotine or tobacco products, or at least normalize nicotine use, increasing the risk of addiction to other substances.
3. Specific Concerns for Students/Youth:
* Brain Development: Nicotine can harm brain development, which continues until about age 25. Using nicotine during adolescence can affect parts of the brain that control attention, learning, mood, and impulse control.
* Rapid Addiction: Youth can become addicted to nicotine very quickly, even with irregular use.
* Lack of Awareness: Many young people may not be fully aware of the oral and systemic health risks associated with nicotine pouches, especially with marketing that sometimes portrays them as harmless.
* Academic Performance: Some studies have shown an association between nicotine pouch use and lower academic performance in middle and high school students.
In summary: Nicotine pouches, despite being tobacco-free, pose significant risks to students’ oral health due to their nicotine content and the way they are used. The addictive nature of nicotine leads to chronic exposure, which in turn causes gum damage, increases the risk of gum disease, and can have other negative health consequences, especially for developing adolescents.

The Pakistan Tehreek-e-Insaf (PTI) has launched a “Free Imran Khan movement” with the aim of securing the release of their incarcerated leader, Imran Khan. This movement formally kicked off in mid-July 2025 from Lahore, with plans for a larger nationwide protest campaign set to culminate around August 5, 2025.
However, whether this movement will be able to free Imran Khan is highly uncertain, and several factors weigh against it:
* Legal Challenges: Imran Khan is currently facing numerous legal cases, ranging from corruption to misuse of power, and has been convicted in some. A recent ruling by the Lahore High Court found him involved in a conspiracy behind the May 9, 2023, events, which could lead to trials in military courts and significantly reduce his chances of immediate relief. His legal team is actively working on appeals and applications for better jail facilities, but the judicial process is complex and often lengthy.
* Government Stance and Crackdowns: The current government, led by Shehbaz Sharif, and the military establishment are widely seen by PTI as being responsible for Khan’s imprisonment. The government has dismissed PTI’s protest calls as “political gimmicks” and has been actively detaining PTI workers to prevent their participation in protests. This suggests a firm stance against acceding to PTI’s demands through street pressure.
* Political Isolation and Internal Divisions: The Supreme Court’s decision to deny PTI reserved seats due to their candidates running as independents in the 2024 elections has further weakened the party’s parliamentary standing. There are also reports of internal rifts within PTI, although Khan has urged party members to focus on the protests. This fragmentation could impact the effectiveness and unity of their movement.
* History of Confrontation: PTI has a history of mass protests and confrontations with state institutions. While this has galvanized support, it has also led to crackdowns and accusations from the government of inciting instability. Some analysts suggest that PTI’s “all-or-nothing” approach might be detrimental in the long run, and that a more pragmatic approach involving dialogue might be necessary for the party’s survival and Khan’s potential release.
* Military’s Role: The military establishment in Pakistan holds significant influence over the political landscape. While PTI has, at times, sought cooperation with the military, their recent confrontations have led to a strained relationship. The military’s stance on Khan and his party is a critical factor, and it appears to be currently aligned with isolating him.
While PTI is determined to exert pressure through street protests, the legal complexities, government resistance, and the overall political climate make a quick release for Imran Khan due to this movement appear challenging. The outcome will depend on the sustained momentum of the protests, the judiciary’s decisions, and any potential shifts in the political and military landscape.

While no country has completely eliminated its dependence on the US dollar, several nations are actively pursuing strategies to reduce their reliance on it, often referred to as “de-dollarization” efforts. These efforts are driven by various factors, including geopolitical tensions, the desire for greater economic sovereignty, and a response to the “weaponization” of the dollar through sanctions.

Here’s a breakdown of what’s happening:

Countries at the Forefront of De-dollarization:

• Russia: Following extensive US sanctions, Russia has been a key driver of de-dollarization. It has significantly reduced its dollar-denominated reserves, increasing holdings in euros, yuan, and gold. Russia has also pushed for trade settlements in local currencies (ruble, yuan) with partners, particularly for energy exports.
• China: As the world’s second-largest economy and a major trading nation, China has been steadily working to internationalize its currency, the renminbi (yuan). It has:
  • Established global clearing centers for yuan transactions.
  • Signed numerous currency swap agreements with other countries.
  • Promoted the use of the yuan in bilateral trade, especially for commodity imports like oil.
  • Developed its Cross-Border Interbank Payment System (CIPS) as an alternative to SWIFT.
  • Is actively developing and promoting its digital yuan (e-CNY) for cross-border transactions.
• BRICS Nations (Brazil, Russia, India, China, South Africa, and new members): This bloc is a major force in the de-dollarization trend. They are exploring various initiatives to facilitate trade and financial transactions in their local currencies, and some discussions have even touched upon a potential common currency for the bloc (though this faces significant challenges). Examples include:
  • Brazil and China agreeing to conduct bilateral trade in their own currencies.
  • India and Malaysia agreeing to use the Indian rupee for trade settlements.
  • Discussions around a “BRICS Pay” platform for streamlined transactions.
• Other Countries and Regions:
  • Iran: Having faced decades of US sanctions, Iran is an “expert” in de-dollarization, actively seeking alternative financial arrangements and promoting the use of non-dollar currencies in trade.
  • Saudi Arabia: While historically a staunch supporter of the petrodollar system, Saudi Arabia has shown openness to settling some oil trade in yuan, particularly with China, though progress has been slow.
  • ASEAN nations: Several Southeast Asian countries are actively discussing and implementing strategies to increase the use of local currencies for trade and financial transactions within the region, aiming to reduce reliance on major external currencies like the dollar, euro, and yen.
  • Latin American countries (e.g., Argentina, Bolivia, Peru, Uruguay): Some of these countries, especially those facing dollar shortages or high domestic dollarization, are exploring using the yuan or other alternatives for imports and trade.

Why the Shift?

• Sanctions Evasion: Countries like Russia and Iran use de-dollarization to mitigate the impact of US financial sanctions, which leverage the dollar’s global dominance.
• Diversification of Reserves: Central banks are diversifying their foreign exchange reserves to include a mix of currencies (euro, yuan) and gold, aiming to reduce risks associated with holding large amounts of US dollars.
• Economic Sovereignty: Nations seek greater control over their financial systems and less exposure to the monetary policies of the US Federal Reserve.
• Geopolitical Alignment: De-dollarization can also be a geopolitical statement, signaling a shift in alliances or a challenge to the existing unipolar financial order.
• Efficiency: For some bilateral trade flows, using local currencies can reduce exchange rate volatility and transaction costs.

Current State and Challenges:

Despite these efforts, the US dollar remains overwhelmingly dominant in global trade, finance, and as a reserve currency.

• The dollar is still involved in a vast majority of global trade and foreign exchange transactions.
• US financial markets remain the deepest and most liquid, making dollar-denominated assets highly attractive.
• The Chinese yuan, while growing in usage, faces limitations due to capital controls and a lack of full convertibility.
• Creating credible alternatives to the dollar, especially as a stable reserve currency, is a monumental task that requires deep, liquid financial markets, political stability, and widespread trust.

In conclusion, while no country has completely eliminated its dependence on the dollar, there is a clear and accelerating trend among several nations to reduce this reliance. This “de-dollarization” is a complex, long-term process with significant implications for the global financial landscape, but the dollar’s entrenched position means any dramatic shift will take considerable time.

The United States dollar became the dominant global reserve currency after World War II, formalized by the Bretton Woods Agreement in 1944. Before that, for a significant period, the British Pound Sterling was the world’s leading currency.

While the Spanish silver dollar (also known as “pieces of eight”) was a widely recognized and used currency across the globe from the 16th to the 19th centuries, especially in trade with the Americas and Asia, the Pound Sterling became the primary reserve currency of much of the world in the 19th century and the first half of the 20th century. This was due to the UK’s industrial and economic dominance, its vast empire, and London’s role as a global financial center.

So, for approximately 100-150 years before the US dollar, the British Pound Sterling was the reigning global currency, with the Spanish dollar having a very significant global role for about two centuries prior to that.