“I Love Smoking, So Why Should I Stop?”
According to the Centers for Disease Control and Prevention (CDC), approximately 12 of every 100 adults in the US smoke cigarettes regularly. Over half of these individuals are estimated to be currently living with a smoking-related disease. In 2023, it’s common knowledge that tobacco contains nicotine, an addictive chemical, and that smoking or chewing tobacco comes bundled with a variety of serious health risks. So why do millions of people still regularly use this substance?
One of the most obvious reasons is that nicotine makes it difficult to quit. Some people also enjoy the feeling smoking gives them, or the ritual of taking a break from work or social situations to step outside and smoke. Others may feel that it helps them manage stress, while still others may pick up the habit in order to fit in with a certain crowd. That said, the most recent statistics currently available (2015) report that almost 70% of smokers say they wish they could quit. However you feel about your smoking habits, reading about the health risks associated with them and looking over tips for quitting could help you on the road to improved health.
Key health risks of smoking tobacco
Nicotine is a highly addictive chemical compound that’s found in tobacco as well as vaping products. So why is nicotine bad for you? The simplest answer is that it’s what keeps smokers going back for more, leading them to repeatedly take in the many harmful chemicals—including ammonia, arsenic, formaldehyde, tar, and carbon monoxide—present in tobacco smoke. Over time, frequent exposure to these substances can cause a variety of health problems. Three of the most serious are listed below. They illustrate that although some people may enjoy the act of smoking, the risks to one’s well-being are severe.
Increased likelihood of cancer
Smoking is the number-one identified cause of cancer worldwide. Since smoking can negatively affect virtually every organ in the body, it has the potential to cause many different types of cancer. Some of the most common cancers are of the lungs, mouth, throat, liver, and stomach. As Cancer Research UK reports, the factor that most affects your likelihood of developing a smoking-related cancer is the number of years you’ve been smoking.
Increased likelihood of fertility problems
For those who are interested in having children, it’s important to know that smoking can negatively affect the reproductive system, the ability to conceive, and the health of the baby. According to the US Food and Drug Administration, smoking can reduce fertility, negatively affect hormone production, and damage the DNA in sperm. It also notes that smoking before, during, or after pregnancy can be harmful to a baby’s health in addition to the carrying parent’s health, including increased risks of:
- Ectopic pregnancy
- Miscarriage
- Preterm labor and delivery
- Stillbirth
- Sudden infant death syndrome (SIDS)
- Low birth weight
- Orofacial clefts in the baby
- Underdeveloped lungs in the baby
- Childhood asthma
Note that there is no safe type of tobacco to use during pregnancy. Smoking tobacco, chewing tobacco, and vaping can all present serious risks to both the parent and the baby because of their nicotine content.
Increased likelihood of early death
If you smoke tobacco, you are much more likely to die earlier than your non-smoking counterparts.
Helpful tips for quitting
Quitting smoking, sometimes referred to as “smoking cessation,” is possible, and it can have significant health benefits. For instance, as the CDC reports, the risk of lung cancer in a person who hasn’t smoked for 10–15 years is half that of a person who has continued to smoke. With continued abstinence, these risks decrease even further. Since these figures are similar to other health risks associated with smoking, quitting as soon as possible is recommended.
That said, quitting can be easier said than done. Most people are unable to successfully quit the first time they try, so some patience, persistence, and self-compassion may be helpful if you’ve decided to embark on this process. Note that there are a variety of physical aids that are designed to help people stop smoking, such as nicotine replacement therapy (NRT) in the form of gum, lozenges, or patches. Many of these are available over the counter, though a doctor can help you find the right product for you and support you in managing withdrawal symptoms. The following pieces of information and advice may also be useful in the process.
Find your reason for quitting
Focusing on one or two key reasons that you want to quit can help you get motivated to take the steps to do so and may even support you in staying on track when things get difficult. It's usually best to choose a reason(s) that’s personally meaningful to you in particular. Some examples include:
- Decreasing your risk of cancer
- Improving your lung health for sports or hiking
- Safeguarding your family from secondhand smoke
- Saving money on cigarettes
- Boosting your senses of taste/smell to enjoy food more
Track your progress
Keeping track of the progress you’ve made toward your goal of being cigarette-free and the benefits you get to enjoy at each stage may help you stay the course. You might start by bookmarking or printing out this list from the American Lung Association that details the health benefits the average person is likely to experience at various stages of quitting. For example, just 12–24 hours after quitting, your risk of heart attack is already reduced. One year after quitting, your added risk of coronary heart disease will typically have decreased by half. You could also find other ways to measure your progress, such as engaging in a new physical exercise routine and seeing how your stamina improves over time.
Reduce stress
According to a study on the topic, one of the most common causes of relapsing in smokers who are trying to quit is stress. Since many people get used to turning to a cigarette when they feel stressed, experiencing this emotion frequently can make it harder to continually resist the craving. That’s why learning other coping mechanisms for handling stress in daily life can be helpful on the road to quitting.
One strategy to consider is learning some deep breathing exercises. Part of why some people find smoking calming is that it involves stepping out to take a moment to yourself and to engage in long, slow, deep breaths. Doing a similar ritual but without a cigarette could be helpful for some. Meditation, yoga, eating nutritious foods, exercising, and practicing good sleep hygiene could also help you manage stress as well.
Be mindful of your environment
Certain environmental factors can trigger a craving, so being mindful of your surroundings and routines could help decrease this risk somewhat. For example, if you’re used to smoking every day on your lunch break, you could replace that act with taking a walk, getting a smoothie, calling a friend, or doing a crossword puzzle. If you have lighters all around the house, you could get rid of them all. If you frequent a place where people often smoke, you might avoid it to help reduce temptation.
How therapy can help
Trying to beat a nicotine addiction can feel difficult and overwhelming, especially if it’s been a part of your routine for many years. That’s why working with a therapist throughout this process is helpful for some people. They can help you identify what triggers your cravings and help you build new habits, support you in formulating healthier coping mechanisms for stress, and work with you to address any underlying emotions that may be holding you back, such as shame or guilt.
Some people find it more convenient to attend therapy online since it means they can log on from the comfort of home rather than commuting back and forth to an office. It’s one reason online therapy represents a more flexible option for many. With a platform like BetterHelp, you can get matched with a licensed therapist whom you can meet with via phone, video call, and/or in-app messaging to address the challenges you may be facing. Research suggests that online interventions for smoking cessation can be as effective as in-person ones, so it may be worth exploring this format if it appeals to you.
Takeaway
Why do some smokers live long?
According to the Centers for Disease Control and Prevention (CDC), cigarette smokers have at least a ten-year shorter life expectancy compared to nonsmokers. When people quit smoking before the age of 40, they benefit from a 90% reduction in smoking-related disease death (such as heart disease or stroke).
Despite these statistics, some smokers—even heavy smokers—live very long lives. For example, a woman named Jeanne Calment was a lifelong smoker from age 21 until she died at 122. People like Jeanne who remain healthy despite habits like smoking often possess distinct genetic variations that reduce genetic mutations and expand healthy lifespan despite habits like smoking.
When do most smokers relapse?
People who quit smoking most often relapse during the first few weeks of quitting. After six months of quitting smoking, relapse rates decrease substantially. Interventions such as behavioral therapy and nicotine replacement therapy can further reduce the risk of relapsing.
What is the average age a smoker dies?
Data from the Centers for Disease Control and Prevention indicates that cigarette smoking reduces life expectancy by at least ten years. A 2024 study published in the American Journal of Preventive Medicine found a median life expectancy of 85 years for nonsmokers, compared with a median 80 years for nondaily smokers, and 75 years for daily smokers.
Will I get addicted again if I smoke one cigarette?
Nicotine, a drug naturally present in tobacco products, is an addictive substance that can lead to dependency issues in some people after just a few uses. When you have nicotine dependence, you may experience withdrawal symptoms if you stop smoking, and tobacco use disorder if you can’t stop smoking.
What stage of quitting smoking is the hardest?
The American Lung Association recommends that smokers create a plan for quitting, noting that only 4-7% of smokers who quit cold turkey are successful.
Here are some suggestions for when you’re ready to quit:
- Smoking medicines: Nicotine replacement therapy, such as patches or nicotine gum, can reduce the risk of relapse.
- Have a support network: Support groups, therapists, friends, and family can help improve your mental health and stay committed to not smoking when you’re experiencing urges.
- Identify your triggers: Do you always smoke in the morning? Do you smoke with coworkers during lunch? Do you smoke right before you go to bed? Become aware of when you reach for a cigarette and prepare something else to do during those times. For example, you might have a healthy snack, go for a walk, call your friend, or drink some tea to get through your cravings.
Once you stop smoking your last cigarette, you’ll likely begin experiencing cravings within four hours, which lead to worsening symptoms of withdrawal (like numbness and jitteriness) over 24 hours. After 48 hours, symptoms may turn to depression, anxiety, headaches, and continued cravings, and within 72 hours, the severity of cravings decreases significantly.
Many of the symptoms of withdrawal can be lessened with nicotine replacement therapy, which is estimated to double the chances of successful smoking cessation.
Do ex-smokers miss smoking?
Some former smokers say that they do miss smoking, and many people crave cigarettes for years after they stop. Some may miss the sense of relief and dopamine high caused by nicotine, while others may miss the social connections they can form with other smokers, or the habit of smoking throughout the day.
After a year without cigarettes, around 11% of people still report major and prolonged cigarette cravings. For other people, the reduction in cigarette-associated health effects, such as heart disease or asthma, and the financial expense of the habit can make it easier to remember the benefits of quitting.
Will my face look better if I quit smoking?
Smoking cigarettes can cause skin issues such as discoloration, premature wrinkles, worsening eczema, skin dryness, and complexion changes. When you stop smoking, tobacco staining on skin and teeth will gradually fade, and improved blood flow can heal some smoking-related skin damage.
The benefits of smoking cessation extend beyond the superficial. According to the Centers for Disease Control and Prevention (CDC), health benefits of quitting includes increased life expectancy, reduced risk of 12 types of cancer, lower risk of heart disease, lower risk of lung disease, and reduced risk of reproductive health harms. These health benefits apply to all former smokers, regardless of the number of cigarettes they’ve smoked in their lifetime.
Why am I still craving cigarettes after 2 years?
Much of your physical dependence on nicotine should dissipate within a week or two, but some people still find themselves navigating cigarette cravings two or more years after they quit. It can help to avoid triggers—like being around people smoking or drinking alcohol—or do something else to help manage cravings, like:
- Eat crunchy foods like carrots or apple slices
- Chew gum
- Use a fidget toy
- Practice some deep breathing exercises
- Use positive self-talk
- Try quit-smoking medicines recommended by the Centers for Disease Control and Prevention, like bupropion or varenicline
For many, the psychological cravings of cigarettes are best challenged by building new, healthier coping skills and avoiding situations that trigger cravings.
What happens to your hair when you quit smoking?
Smoking can reduce blood flow and oxygen delivery to skin and hair follicles, resulting in early-onset alopecia (hair loss), early greying, and brittle hair. For some people, stopping smoking can halt further damage and potentially reverse some of the damage. However, male and female-pattern baldness is more permanent and less likely to regrow after you stop smoking.
What is smokers' leg?
Smoker’s leg, or peripheral artery disease (PAD), is a medical condition characterized by narrowing blood vessels. PAD is typically caused by plaque buildup in arteries, resulting in symptoms like pain in limbs, cramping, weakness, discoloration of legs, and shiny pale legs.
According to the Centers for Disease Control and Prevention, Buerger’s disease is a separate condition related to tobacco use that can cause similar symptoms. Buerger’s disease is caused by swelling blood vessels that impede blood flow, leading to limb discoloration, sores, and tissue damage.
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