LOOKING TO QUIT - WHY NOT TRY A FREE VAPE OR E-CIG STARTER KIT*

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

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

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THE DO'S AND DON'TS OF TRANSITIONING FROM SMOKING TO VAPING

Switching from smoking to vaping can be easy for some and more difficult for others. Some vapers may never touch another cigarette when they start vaping, some may use an E-Cigarette (e cigs) as part of their smoking cessation strategies to reduce the consumption of cigarettes before quitting smoking, and some vapers continue to smoke (dual use). This means switching from smoking to vaping could be instantaneous or it could take weeks or possibly months to eliminate cigarettes altogether.

INTRODUCTION

*2024 Update - Now you can make the switch the the New SMOKO VAPE POD!

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.

 

WHAT ARE THE BENEFITS OF SWITCHING FROM SMOKING TO VAPING?

FINANCIAL BENEFITS SWITCHING TO E-CIGARETTES

There are many benefits to vaping over smoking traditional cigarettes, but a good place to start is money! Here in the UK, a packet of cigarettes will set you back between £8.80 and £13.50 for a pack of twenty. Heavy smokers are likely to consume at least twenty cigarettes per day, whereas a heavy smoker who has switched to vaping is likely to consume 1 to 2 e-cigarette refills at 2% nicotine a day!  That works out to £1.50 to £2.00 a day with e-cigarettes compared to £13.50 for a pack of cigarettes!  At a potential saving of £11.50 a day - the maths on that are pretty simple - Point for Vaping!

vaping is up to 80% cheaper than smoking traditional cigarettes

SOCIAL IMPACT OF VAPING

Giving up smoking cigarettes to start vaping has social benefits too - say goodbye to smelling like an ashtray all day, everyday! The flavours available to vape produce pleasant aromas that are much less offensive than cigarette smoke, and flavourless vape juice would allow you to reduce the impact of vaping on those around you.
 
As a smoker, there’s a good chance some people in your social group are smokers, but switching to vaping means you can still engage socially with your smoker friends - You might even persuade them to make the switch too!

HEALTH BENEFITS OF VAPING

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.

 
University of Dundee found that switching to vaping can dramatically reduce your risk of heart attack within 4 weeks

QUITTING SMOKING

Quitting tobacco is a real challenge - new data suggests that the average smoker will make thirty quit attempts before being successful (5), so starting your quit attempt with no illusions should help you take it seriously, avoid disappointment with unrealistic expectations, and allow you to be better prepared!

You should be aware of as many tips and tricks as possible, with an idea of which ones you think might work for you. Vaping can help manage withdrawal symptoms by allowing you to control your nicotine intake, making the quitting process more manageable.

 

VAPING DO’S

USE A GOOD QUALITY E-CIGARETTE STARTER KIT/VAPE DEVICE

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.

 
quality e-cigarettes are designed to help you to quit smoking by mimicking traditional cigarettes

TRY NEW FLAVOURS 

One of the monumental advantages of e-liquids over tobacco is the flavouring. Tobacco flavours may be a good place to start in order to trick the brain, but why not choose something more enjoyable? Having a variety of flavours keeps you from getting bored of one in particular, and if you’re anything like me, having contrasting flavours to suit your mood works really well.
 

USE A SUITABLE NICOTINE STRENGTH

As a smoker, your body is used to receiving a high level of nicotine from cigarettes. Cigarettes contain chemicals that increase the bioavailability of nicotine, increasing it’s absorption within the body. E-liquids do not contain these kinds of chemicals, and so the nicotine is absorbed slower - this means smokers will need a high nicotine concentration for their vape juice when they first make the switch. 

If you are a heavy smoker, make sure to go with the strongest liquids available on the shelf, or you may find mixing your liquids yourself allows you to control the nicotine levels to your own specification, and the option of adding nic salts instead of freebase nicotine means high levels of nicotine can be achieved without an unbearable throat hit when you puff!

Lighter and social smokers should avoid the higher nicotine liquids - if you haven’t developed a nicotine addiction, then don’t start now by using a liquid with more nicotine than you need! E-liquids are available from that maximum 2% strength all the way down to 0.3%, and of course there are 0% nicotine liquids, too. 

MAINTAIN YOUR DEVICE PROPERLY AND STORE E-LIQUIDS CORRECTLY 

Different vaping devices require different levels of maintenance. The cig-a-like e-cigarettes are probably the easiest to manage (apart from disposables, but their ease of use does not offset their wastefulness). 

The cig-a-like devices are in two parts - the refill and the battery. Screw the refill into the battery and away you go. Pod systems are very similar; the smaller pod systems use a battery and pod refill, some of the larger pod devices do require a separate coil so make sure you have spares to get the most from your vaping experience. 

Remember to store your e-liquids (and by extension, pre-filled cartridges or pods) in a cool, dry place - particularly out of sunlight as exposure to sun and heat will negatively affect the flavour of your liquid. 

AVOID SMOKING TRIGGERS

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.

 

VAPING DON’TS 

DON'T VAPE LIKE A SMOKER 

The nicotine in e-cigarette aerosol (or ‘vapour’) takes a while to be absorbed, so to get the most nicotine when vaping, you will need to hold the aerosol in your lungs longer than you would typically hold in tobacco smoke.

DON'T BREAK THE RULES

It can be easy to think that as vaping isn’t smoking, you will get away with bending some of the rules that are generally applied to both cigarettes and electronic cigarettes. I would highly recommend sticking to the rules, and respecting other people’s space too - the e-cigarette aerosol can cause a dry throat and headache, which is fine if you’re the one vaping - not so much if you are impacting those around you!

DON'T OVERDO IT 

The biggest problem with e-cigarettes compared to smoking is that there is no natural stopping point - with a cigarette, the tobacco is burned up and eventually reaches the filter, and you know that you’re done. If you aren’t careful, e-cigarette refills and vape pods can be used until the battery runs out or the liquid is used up, and this could mean taking in too much nicotine. 

As nicotine overdose is possible and likely to ruin your afternoon, you need to have a plan for the daily use of your vape - this means working out how to store the vape while you get on with your day, in such a way that you aren’t puffing all day long. Try storing it out of sight and letting the appearance of cravings dictate when grab your e-cig for a few puffs.

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

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!

*2024 Update - Now you can get a SMOKO E-Cigarette for FREE when you buy a box of E-Cigarette refills! (One per customer)

REFERENCES

(1) E-cigarettes more effective than nicotine replacement therapies, finds major UK clinical trial

(2) Public Health England insists e-cigarettes are 95% safer than smoking

(3) Cardiovascular Effects of Switching From Tobacco Cigarettes to Electronic Cigarettes

(4) A Randomized Trial of E-Cigarettes versus Nicotine-Replacement Therapy

(5) Estimating the number of quit attempts it takes to quit smoking successfully in a longitudinal cohort of smokers

ABOUT THE AUTHOR

Written by Dan Overgage

Dan Overgage – is a former smoker of 10 years until he became a client of SMOKO E-Cigarettes.  Dan started working with SMOKO 5 years ago after successfully quitting using our e-cigarettes and works across our Customer Service and heads up our content creation and research with a strong focus on all things quitting smoking.  During his tenure with SMOKO, Dan has written countless blogs and consults with countless clients every day to help them to stay smoke-free.
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EACH CIGARETTE YOU SMOKE TAKES 11 MINUTES OFF YOUR LIFE

SMOKING IS THE MOST DESTRUCTIVE THINGS FOR OUR HEALTH

For the last 5 decades, doctors and medical professionals have been saying that smoking cigarettes is one of the worst things for your health.

Over 80,000 people a year die prematurely in the UK due to smoking-related diseases.

Cigarettes have been found to cause over 14 types of cancer, can increase the risk of heart attacks and strokes, and lead to debilitating respiratory issues like COPD and asthma.

WHAT SMOKING DOES TO YOU BODY
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UK DOCTORS NOW RECOMMEND SWITCHING TO VAPING

LEADING MEDICAL PROFESSIONALS AGREE VAPING IS 95% LESS HARMFUL THAN SMOKING

Leading medical groups and researchers all agree that "e-cigarettes are 95% less harmful than smoking" because they don't have the same harmful chemicals in cigarettes.

From Public Health England, Cancer Research UK or the Royal College of Midwives, they all agree that quitting smoking or finding a healthier alternative like vaping is something all adult smokers should do immediately.

Some medical studies also show that nicotine can help to control your appetite - so vaping may help you to lose weight as well!

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MILLIONS OF EX-SMOKERS AROUND THE WORLD HAVE QUIT SMOKING WITH VAPING

We started SMOKO E-Cigarettes over 10 years ago to give adult smokers a realistic and less harmful alternative to smoking cigarettes.

Over the time, we have helped 10's of 1,000's of smokers in over 25 countries around the world to finally stop smoking for good! And many of our customers were very heavy smokers who have been able to quit!

SMOKO has prevented over 600,000,000 cigarettes from being smoked and stop 230,000 more each and every day!

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THE UK'S BEST VAPES ARE MADE IN THE UK

Many of the disposable vapes sold in convenience stores use Chinese made e-liquids and ingredients,

Here are SMOKO we do things very differently! All of the vape juice we use in our vaping products are created using the highest quality ingredients and flavours that are Made in the UK. This means you are getting the best vape kits in the UK.

We use freebase nicotine - instead of nic salts - in all of our e-liquids to create a more realistic smoking sensation and a stronger throat hit. We also have a great range of nicotine-free vapes!

SMOKO E Cigarettes are helping adult smokers to successfully quit tobacco

IS VAPING SAFER THAN SMOKING

All the recent research does suggest that vaping is much safer than smoking traditional cigarettes. There are very few side effect of vaping you should be aware of the symptoms of vaping too much and how to control the amount of nicotine you consume.

But without the 4,000 chemicals, tar and 2nd hand smoke found with traditional tobacco, vaping is by far a better choice for a healthier lifesytle.

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VAPING IS UP TO 80% CHEAPER THAN SMOKING

In this financial crisis, smoking cigarettes is becoming unaffordable for most families. However, there is a misconception that vaping is expensive.

But vaping cheaper than smoking by up to 80%. A pack-a-day smoker could expect to save £10 a day compared to traditional tobacco.

So if you ready to save a fortune, it's time to switch to an affordable vape or e-cigarette today!