THE DO’S AND DON’TS OF SWITCHING FROM SMOKING TO VAPING

Smoking is still the number one preventable cause of death in the world, with an estimated 8 million deaths worldwide from smoking in 2019. The addictive substance found in tobacco is what keeps smokers on the hook, and that substance is nicotine.

Those in the medical profession have developed other ways of delivering nicotine into the body, without all the harmful chemicals found in tobacco smoke. These are known as forms of nicotine replacement therapy, or NRT, and are the products we all know: lozenges, sprays, transdermal patches and gum, to name a few. Various nicotine replacement products, including nicotine vapes, patches, and gum, have been studied for their effectiveness in helping smokers quit.

The most recent contribution to smoking cessation methods is electronic cigarettes. The term ‘electronic cigarette’ is an umbrella for all vaping devices - cig-a-likes, pod systems, vape pens and box mods all fall under this classification. The value of e-cigarettes has been a matter of heated debate for the past few years, but studies indicate that e-cigarettes could be up to twice as effective as other forms of NRT when accompanied with behavioural support (1). Nicotine vapes are compared to traditional nicotine replacement products like patches or gum, showing that individuals using nicotine vapes are approximately twice as likely to successfully quit smoking.

The biggest benefits of making the switch to vaping from smoking are the reduced damage to health. Public Health England’s evidence report states that e-cigarettes are around 95% less harmful than traditional cigarettes (2). This massive reduction in the toxins and other harmful substances like tar and carbon monoxide can only be a good thing in the long term.

A study published in the Journal of the American College of Cardiology showed, after only one month of switching to vaping, significant improvements to vascular health were observed (3). This means a reduction in blood pressure, reducing the risk of heart disease and stroke. A separate study found that quitting using e-cigarettes reduced the amount of coughing and phlegm production when compared to other forms of nicotine replacement therapy (4).

The benefits aren’t just for you - anyone around you will also be pleased; e-cigarettes do not produce secondhand smoke so no more passive smoking! It may be easy to assume that the same problems that exist for cigarettes also exist for e-cigarettes - but that is not the case. Passive smoking is one of these issues, and approximately 85% of tobacco smoke aerosol is generated by the burning of the cigarette; something that is not present in electronic cigarettes.

A sure way to set up for failure is to grab a vaping device without any thought. Choosing the right device, ideally a nicotine vape, can be highly effective for quitting smoking. There are a few different options on the market, so understanding a little about each of these devices should guide you to a starter kit that is right for you. A call or visit to your local vape shops should get you introduced to the different devices on the market!

A beginner making the switch should probably avoid the bigger, more expensive, more complex units like the box mods; there are a lot of replaceable parts that require maintenance, and a need for spare parts when things like the coil is at the end of its life. These also require their e-liquid tanks to be manually filled - a hassle that many beginners don’t need (or want) to deal with.

A smaller system is more appropriate for beginners, something like a cig-a-like works due to its aesthetic kinship with actual cigarettes. Vape Pod systems are small and convenient, much like the cig-a-likes, but have departed from the size, shape and feel of an actual cigarette. Both of these styles of device tend to use pre-filled cartridges purchased from the manufacturer, attached to a rechargeable battery - really easy for anyone new to vaping.

Vape pens are a possibility for newbies; they have fillable tanks and require replacing things like the coil and/or tank when necessary, but aren’t as customisable as a box mod - so, in terms of complexity, they sit somewhere between a pod system and a box mod. Only the most adventurous, investigative new vapers should consider this style as a first device.

This is the most abstract part of the process, one that requires a bit of thought and effort: knowing what triggers you to want to have a cigarette. This is important to establish as failing to do so means you may accidentally put yourself in situations that actively work against you.

Quitting cold turkey can be particularly challenging due to intense cravings and withdrawal symptoms, making it difficult to maintain long-term cessation. In contrast, vaping can be a potentially easier alternative for managing nicotine intake.

Do you normally smoke after a morning coffee? Try a different caffeinated drink to get yourself going in the morning, or have your coffee in an environment that stops you from being able to smoke while you have it.

Are you down the pub most nights with your friends who are smokers? Get yourself an e-cigarette device you can puff on while they smoke their cigarettes!

Do you smoke when stressed? Establish and use some new stress busting methods, whether it’s going for a walk, more intense exercise or a mindfulness activity, it will take some effort to get around this one, and it is so very easy to cave in when faced with high levels of stress.

Each of us may have a few unique triggers, so make sure you have a good think and write down yours, then you can have a think about some ways to avoid, work around, or manage each trigger.

Quitting cigarettes cold turkey is incredibly challenging, but it can be done - if your will is made of iron. For those of us more human, vaping is proving to be one of the least stressful ways of giving up smoking. It is an action like smoking, feels similar to smoking, and delivers nicotine - albeit less aggressively - like smoking. Research even indicates that smokers who quit with E-Cigarettes experience less coughing and phlegm production than those who don’t!

Choosing your first e-cigarette and vaping devices can be a lot of fun, there is also an ever-growing online vaping community which may help you with more tips, tricks, and support!

So if you are an adult smoker who has struggled to quit smoking, why not take the plunge and check out these popular vape and e-cigarette starter kits that have helped thousands like you to successfully quit smoking and go smoke-free!