Vaping is often discussed as a less harmful alternative to smoking, with some public health sources like Public Health England suggesting it is 95% less harmful than smoking. While vaping is sometimes viewed as a less harmful alternative to smoking, it's important to approach it with caution and understand both its benefits and risks.
What is vaping?
Vaping involves using an electronic device to inhale vapour created by heating a liquid known as e-liquid or vape juice. Unlike smoking, which involves burning tobacco, vaping heats this liquid without combustion, which can reduce the number of harmful substances inhaled. However, it's important to remember that while vaping may expose you to fewer toxins than smoking, it still carries risks, particularly related to nicotine addiction and other chemicals in the e-liquid.
How vaping works
Devices: Vaping devices come in various forms, from simple vape pens to more advanced mods. These devices are powered by batteries and use coils to heat the e-liquid into vapour. The type of device you choose can influence your experience, but the key concern remains the potential health impacts of long-term vaping.
E-liquids: E-liquids, or vape juices, typically contain a mixture of propylene glycol (PG), vegetable glycerin (VG), nicotine, and flavourings. These liquids come in different nicotine strengths, allowing users to manage their nicotine intake, but it's worth noting that nicotine is still addictive and carries its own health risks.
Benefits of vaping vs. smoking
Switching from smoking to vaping can offer some potential benefits, mainly due to the reduction in exposure to harmful chemicals, but it's crucial to weigh these benefits against the risks.
Reduced exposure to harmful chemicals
One of the main arguments for vaping over smoking is the reduced exposure to harmful chemicals. Traditional cigarettes produce thousands of toxic substances, including tar and carbon monoxide, which are linked to severe health issues like lung disease and cancer. By eliminating the burning process, vaping reduces these particular risks [3][5]. However, vaping still involves inhaling substances that are not without their own risks, and the long-term health effects are not fully understood.
Improved lung function
Some people who switch from smoking to vaping report improvements in lung function and respiratory health, likely due to the reduction in smoke inhalation. Without the constant irritation from cigarette smoke, your lungs might begin to recover, which could lead to less coughing and shortness of breath. However, whether your lungs will fully heal or how much they will recover depends on various factors, including your smoking history and how long you vape [3]. It's also important to consider that while vaping might be less harmful than smoking, it isn't without its own potential for harm.
Control over nicotine intake
Vaping offers more control over nicotine intake compared to smoking, which might help some people manage their nicotine dependence. E-liquids are available in various nicotine strengths, from high concentrations to nicotine-free options. This allows for a gradual reduction in nicotine intake, potentially making it easier to quit entirely [1]. However, it's important to be aware that maintaining a nicotine habit through vaping can prolong addiction, and quitting nicotine altogether should be the goal.
Potential side effects
While vaping might be less harmful than smoking, it is not without side effects. Understanding these can help you make a more informed decision.
First time vaping side effects
When you first start vaping, your body may need time to adjust, which can result in some initial side effects. Common first-time vaping side effects include dry mouth, throat irritation, and coughing. These symptoms are typically caused by the ingredients in e-liquids, such as propylene glycol and vegetable glycerin, which can have a dehydrating effect [2].
Vaping side effects in females
Women might experience different or more pronounced side effects when vaping due to hormonal differences, which can influence how nicotine is processed in the body. Some women may find they experience stronger nicotine cravings or side effects like headaches or dizziness. Throat irritation might also be more noticeable in females due to tissue sensitivity. If you experience unusual symptoms, consulting a healthcare professional is recommended to ensure vaping isn't adversely affecting your health [1].
Quitting vaping side effects
If you decide to quit vaping after using it to stop smoking, you may experience withdrawal symptoms like those encountered when quitting smoking, such as irritability, cravings, headaches, and mood swings. Because vaping allows for controlled nicotine reduction, some find the withdrawal process more manageable than quitting smoking cold turkey [4]. However, it's crucial to remember that quitting nicotine entirely is the healthiest option.
How vaping helps with smoking cessation
Vaping has been used by some as a method to quit smoking because it can address both the physical and psychological aspects of nicotine addiction. However, it's essential to approach vaping as a potential step towards quitting all nicotine products rather than a long-term solution.
Success rates
Some studies suggest that vaping might be more effective than traditional nicotine replacement therapies (NRTs) like patches or gum, particularly when combined with professional support. The hand-to-mouth action of vaping mimics smoking, which can help satisfy the behavioural component of smoking addiction. Additionally, the ability to control nicotine intake allows users to gradually reduce their dependence, potentially leading to higher success rates in quitting smoking [3][5].
Comparing vaping and smoking
When comparing vaping to smoking, it's important to consider the potential harms of both practices rather than viewing vaping as a completely safe alternative.
How bad is vaping vs smoking?
Vaping is generally considered less harmful than smoking because it eliminates the burning of tobacco, which produces most of the toxic chemicals in cigarette smoke. However, vaping still involves inhaling chemicals, and the long-term effects are still being studied [3][5]. It’s important to weigh the potential reduction in harm against the fact that vaping is not completely risk-free.
How many puffs of vape is equal to a cigarette?
While it’s generally estimated that around 10 puffs of a vape might equal one cigarette in terms of nicotine intake, this can vary widely depending on the device, e-liquid strength, and individual vaping habits [2][4]. This variability makes it difficult to draw direct comparisons, and understanding your nicotine needs while adjusting your vaping habits accordingly is essential.
Tips for a successful transition
If you’re considering transitioning from smoking to vaping, it’s important to do so thoughtfully and with a focus on eventually quitting nicotine altogether.
Choose the right device and e-liquid
Starting with the right device and e-liquid is crucial for a smooth transition. Choose a device that suits your experience level and an e-liquid that matches your previous smoking habits in terms of nicotine content. This helps to manage cravings and reduce withdrawal symptoms [1][3]. Beginners might prefer simple vape pens or pod systems, while more experienced users might opt for advanced mods that offer greater control over the vaping experience. However, always consider this as a transitional tool rather than a permanent solution.
Monitor and adjust your usage
Pay close attention to how much you vape, especially during the initial stages of your transition. It’s normal to vape more frequently at first as you manage nicotine cravings, but it’s important to gradually reduce your usage over time to avoid developing a new dependency [4]. Setting specific limits on your vaping sessions and reducing the nicotine strength of your e-liquid can help in making this transition smoother.
Avoid constant vaping
While vaping can be done over a longer period than smoking, it's advisable to set specific times to vape, mimicking the smoking experience. This can help prevent overuse and keep your nicotine intake in check, making it easier to reduce and eventually quit.
When to seek medical advice
If you experience severe side effects or have concerns about your health after switching to vaping, it’s important to seek medical advice. Symptoms such as persistent chest pain, severe coughing, or difficulty breathing should not be ignored. A healthcare professional can provide guidance tailored to your situation and help you navigate any challenges during this transition [5]. Additionally, if you have pre-existing health conditions, it’s advisable to consult with your doctor before starting vaping to ensure it’s a safe choice for you.
How HealthHero can support you
HealthHero is here to support you on your journey to better health. If you’re considering quitting smoking and transitioning to vaping, our health risk assessments can provide valuable insights into how this change can benefit your overall wellbeing. We offer a range of services to help you make informed decisions about your health and ensure that you have the support you need throughout the process. Get a health assessment from our online GP to learn more and take the first step towards a healthier lifestyle.
