Vaping, Smoking, and Smoking Cessation

Vaping is the act of inhaling a vapour produced by a battery powered device.” These devices include vapes, vape pens, e-cigarettes, and electronic nicotine delivery systems. Vapes work by heating a liquid, which then creates an aerosol that is inhaled into the lungs. The liquid contains chemicals, is often flavoured, and often contains nicotine. Did you know the aerosol produced while vaping leaves chemical residue in the lungs? It’s important to know that the chemicals used in vapes and e-liquid/cartridges are not regulated yet, so manufacturers can use harmful chemicals in their products.

Many people use vaping as a less harmful way of consuming nicotine compared to smoking. Nicotine however, is still harmful to the body. It’s very addictive and can alter the development of an individual’s brain until they are 25. Addiction can start with the first time someone tries nicotine, as it releases dopamine, which makes you feel pleasure. The more an individual uses nicotine, the more the body will crave it. This can often lead individuals who vape to start smoking tobacco products to get enough nicotine.

According to the National Institute on Drug Abuse, individuals who use vapes are more likely to smoke cigarettes in the future but those who smoke cigarettes are not more likely to use vapes.

Some immediate risks of vaping include:

• Ear, eye, and throat irritation
• Sores in the mouth and throat
• Increased risk of strokes and heart attacks
• Nicotine can cause nausea, dizziness, and vomiting
• Ingesting e-liquids can lead to death

Visit the Ottawa Public Health site on vaping for more information on health effects, reducing risks, support resources, and more.

Smoking in both men and women has shown to cause problems in the bedroom. Since smoking narrows blood vessels; both sexes may encounter issues such as difficulty of achieving an erection and less sexual sensation and arousal.

Smoking causes short-lasting effects that only leave you with emptiness and wanting more, an addiction.  Since smoking alters moods, it can make smokers quite emotionally unstable. Not only that, but a dependence to any drug, let alone nicotine, can cause you to become aggressive, unable to focus, and anxious.

Smoking weakens the lungs, making it harder to perform cardio-related physical tasks and leaving you with less endurance and available air to exercise. Since blood vessels also narrow, less oxygenated blood goes to the muscles that are recruited for physical activity. Smoking also increases your resting heart rate, since your body is working overtime. This poses a risk for dangerous physical issues and heart conditions that can lead to death. Smokers are also shown to be “nearly twice as likely to suffer an injury than nonsmokers” and “require more time to heal after an injury, or risk not healing at all.”

Nicotine disrupts sleep and sleeping patterns. The effects of nicotine keep the brain awake and stimulated, making it hard to fall asleep. It also raises the risk of developing sleep conditions and can hide exhaustion.

Many folks use smoking and nicotine as a way to cope with stress and relax. However, nicotine actually has the opposite effect. Research indicates that smoking increases feelings of tension and anxiety in its users. Since the short feeling of what some call “relaxation” is only momentary, it leaves its user with a need for more and no real ease of stress.

After just one cigarette, not only do you have the chance to become addicted, but you also are subject to some short-term effects, including:

• Bad breath
• Stained teeth and fingers
• Reduced sense of taste and smell
• Decreased lung and immune system function
• Increased cardiac rate
• Loss of appetite

There are several long-term effects of smoking. The effects of smoking vary from person to person.  Some of these include:

• Increased risk of a stroke or brain damage
• Lung, nose, lip or throat cancer
• Yellow teeth, tooth decay and bad breath
• Grey appearance and early aging
• Heart diseases
• Coughing and shortness of breath
• High Blood Pressure

According to a study published in 2018, risks associated with heart health for smokers in social situations are the same as regular smokers. Health risks such as high blood pressure and high cholesterol are just as common for both. It’s easy to fall into the pressures and temptation of smoking around other people. But it’s also possible to say no. That one “no” can save you from a multitude of health risks and issues.

Health Services provides smoking cessation support such as prescriptions and counsel. Book an appointment with a doctor or a nurse to learn more by calling 613.727.4723 ext. 7222.

Quitting smoking is one of the most important actions an individual can take to improve their well-being. No matter how old you are or how long you’ve been smoking for, it is never too late to quit smoking.

Quitting smoking is also the best way to protect your loved ones, family, coworkers, friends, and others from the risks associated with passive smoking.

Knowing your level of addiction, the benefits of quitting smoking, and reasons to quit can help you get started on smoking cessation.

Try learning about the different treatment options and aids for smoking cessation. About 90% of people try to quit smoking cold turkey (with no outside help), but only 5-7% succeed. It’s important to know and prepare for the challenges associated with quitting smoking, such as nicotine withdrawal, cravings and triggers, stress, mood, and weight gain/appetite.

Build your personalized quit plan and know the supports available in Ottawa to quit smoking.

Slips and relapses are a normal part of the quitting process. Get back on track by understanding and preparing for challenges. Knowing your triggers and managing cravings are vital. Be aware of and use stress management techniques, if needed.

Staying smoke free can be hard, but sticking with it, eating healthy, and exercising can help you quit for good. (See the Nutrition and Fitness section above.)

If you decide the time is right to quit smoking, there are a variety of resources available to you:

• The Quit Smoking program from the University of Ottawa Heart Institute.
• The Break It Off website and app to help you quit smoking and stay smoke-free with tips, tools, and inspiration.
• The Smokers’ Helpline website and phone line with an online quit program and tools for quitting.
• The My Quit website to learn, prepare, and get support for quitting smoking.
• The Rainbow Health Ontario website helps to support people from the 2SLGBTQ+ community to reduce or quit smoking.
• The Link’s page on Tobacco, including tips to quit and helping a friend quit.
• These resources to quit vaping, including understanding triggers and dealing with withdrawal.