Everyone, from occasional smokers to those who have developed lung and heart disease, can benefit when they quit smoking.
While cigarette smoking is probably the most researched form of tobacco use – with links to cardiovascular disease, several types of cancer and many other medical conditions now well-established – there is no safe form of tobacco use and it is never too early or too late to quit.
From smoking cigarettes and shisha – even occasionally – to chewing tobacco, having a cigar without inhaling, and vaping liquid nicotine, all forms of nicotine use have health risks. Anything that contains nicotine is addictive, and almost all nicotine-delivery methods also contain chemicals such as acetaldehyde and formaldehyde, known to cause cancer, and crolein, diacetyl and diethylene glycol, known to cause lung disease.
The harmful effects of nicotine use are cumulative, and people often do not realize the extent of the harm they are doing to themselves until they develop a chronic health condition.
Vaping is particularly challenging as we do not yet know the full implications for health, even though it has already been linked to lung inflammation and we know that many of the same mechanisms that cause issues in smoking are involved.
In addition to the harm from the chemicals and additives in vapes, some vaping liquids contain very high levels of nicotine, making them very addictive, and vapes are often more tolerated in public spaces, with more opportunities for a quick puff. The result is that individual consumption may be higher than is the case with cigarettes, for example.
Young people are at particular risk from smoking or vaping, as smoking as a child or teenager can have life-long effects on brain development.
What are the benefits when you quit smoking?
No matter which type of nicotine delivery method one is addicted to, you can quit smoking at any point.
Research has shown that no amount of smoking is risk-free and even light smokers can develop deadly lung diseases such as emphysema and chronic obstructive pulmonary disease over time. Also, even a new smoker can develop inflammation and damage their lungs.
In general, however, the longer a person uses nicotine, and the more often they use it, the worse it will be for their health, so the earlier they quit smoking, the better.
Even if a person has smoked to the point where they cannot reverse the damage they have already done, quitting nicotine still has significant health benefits. If it has got to the stage that they have been diagnosed and treated for, say, lung cancer or a heart attack, quitting smoking could improve not only their symptoms but also their response to treatment and their recovery post-treatment. It can also lower the risk of recurrence of the treated disease.
On top of all the health benefits, there is also a huge financial benefit to quitting as smoking is extremely expensive.
How to quit smoking
There is no ‘one size fits all’ approach to quitting and smoking cessation programs take a multipronged approach.
An assessment will determine the best method for each person in terms of dealing with three main considerations.
First, physical cravings can be managed with medication or nicotine replacement therapy. Second, psychological and emotional support can be delivered through e-coaching.
Third, a wellness practitioner will be able to assist in managing potential side effects of quitting, such as weight gain or sleep disturbances.
7 Ways to Stop Smoking Now
Giving up smoking is a journey and everybody is in a different place in their journey. Some people can kick their habit on the first try, while many others will struggle with quitting. Even if you have quit and restarted previously, the important thing is that you keep trying.
According to the World Health Organization, more than 7 million people die each year from using tobacco. About 1.2 million people die from secondhand smoke. In addition, smoking can cause cancer, heart disease, stroke, diabetes and chronic obstructive pulmonary disease, among other negative consequences.
Here are seven ways to reduce the cravings and stop smoking, as well as the health benefits you can expect from taking the plunge. It is never too late – or too early – to quit. Whether it’s quitting smoking due to health concerns or motivated by the approach of an event these tips will help you succeed.
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Quit cold turkey
Studies show that whether a person tapers their cigarettes slowly or stops smoking suddenly, the results are the same. For some people, cold turkey is the only way to go. But for others, this method is just too difficult. It’s hard to break the ritual of smoking.
set a ‘quit date’ and then see if they can stop smoking immediately when that day arrives. If not, then they can try another method such as nicotine replacement therapy.
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Use nicotine replacement therapy
Try over-the-counter methods such as nicotine patches, lozenges or gum. Alternatively, a physician can prescribe nicotine that comes in a nasal spray or inhaler, or non-nicotine medications.
Often, people will start with nicotine replacement therapy. For example, nicotine patches replace the nicotine from cigarettes and help treat the urge. Over time, we slowly taper down the amount of nicotine in the patches that you get.
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Change your daily habits
Not only do you have to think about your nicotine habit, but you also have to change your rituals that play into reaching for that smoke. If you have a cigarette with your morning coffee or on your afternoon work break, rethink what you do during those times. Can you replace that ritual of smoking with something else?
Hard candies, carrot sticks or a lollipop could help with the oral fixation a smoker may have. You’re still going through the motion of putting something in your mouth but without the harmful risks of smoking.
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Get moving
Exercise helps you feel better, even if it’s just a walk around the block to curb cravings. When you exercise, your body releases endorphins and your blood starts flowing. It’s another great thing to do to distract yourself when you have an urge to smoke. Exercising is an incredibly good antidote to smoking.
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Try to relax
A lot of people smoke to help calm anxiety and deal with stress. If you try relaxation techniques and methods such as yoga, deep breathing or meditation, these can boost your parasympathetic response. This helps diminish your anxiety, and increases your level of focus and your ability to stay calm.
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Get rid of reminders
Consider throwing away ashtrays, lighters and other items that are used to smoke. By getting rid of those items, it makes it harder to pick up a cigarette. It can also be helpful to clean one’s house and car to get rid of the smoke smell.
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Have a support system
Discuss your plans to quit with family and friends who can help hold you accountable. Talk to them about how you’re feeling, and what you’re struggling with, and be honest about how many cigarettes you had. Alternatively, health systems offer online and in-person smoking cessation programs that can provide full support to patients.
What to expect after you stop smoking
It may be tough initially to deal with cravings and people may experience withdrawal symptoms within the first few days, including moodiness, irritability, and headaches as the body gets used to not having nicotine. You may have these withdrawal symptoms for a couple of days or a couple of weeks. It’s different for different people.
However, once people have stopped smoking, they will notice a positive change in their health, including improved lung function, and a decrease in the number of times they cough and experience shortness of breath.
Once a person stops smoking, his or her health will improve in many ways, including:
- A decrease in blood pressure and pulse rate.
- An increase in the temperature of hands and feet.
- A return to normal of carbon monoxide levels in the blood.
- An increase in oxygen levels in the blood.
- A decrease in risk of heart attack, heart disease, stroke and cancer.
- A return of the ability to taste and smell.
- Improved circulation.
- A decrease in coughing, sinus congestion and shortness of breath.
- An increase in energy levels.
- Improved ability to breathe.
Everybody’s lungs get worse with age, but the rate of decline is much faster in people who smoke, People who smoke have a lot of power to improve their health by stopping their habit.
If you have tried to quit unsuccessfully in the past don’t feel guilty. Re-evaluate your plan and start again. And keep in mind your reason for quitting — whether you’re doing it for your family or to improve your health. It’s OK if you have to start over again.
You’re the only person who can make yourself quit. You have control over what you put in your body. It’s a commitment that you need to make to yourself and your future self.
Giving up nicotine can be really difficult. It requires patience and continued effort, and a person might need to try several approaches before finding the one that works, but the health benefits far outweigh the effort.
