Vaping, or using e-cigarettes, has become increasingly popular in recent years, especially among young people. However, there are still many open questions about the health effects of vaping. In this article, we will examine whether stopping vaping can lead to health improvements.
What is Vaping?
Vaping refers to the use of electronic cigarettes (e-cigarettes) or other vaping devices. These devices heat a liquid, often containing nicotine, flavorings, and other chemicals, into an aerosol that the user inhales. This aerosol is often referred to as vapor, hence the name vaping.
E-cigarettes were first introduced to the US market around 2007 and since then have surged in popularity. There are now many different types of vaping devices, from small disposable e-cigarettes that look like traditional cigarettes, to larger more customizable devices known as vape pens or mods. Unlike traditional cigarettes, vaping devices do not burn tobacco. However, the vapor still contains nicotine and other potentially harmful chemicals.
What are the Potential Health Risks of Vaping?
While vaping may be less harmful than traditional cigarette smoking, it is not without health risks:
Nicotine addiction
Like traditional cigarettes, most vaping devices contain nicotine, which is a highly addictive substance. Nicotine stimulates brain receptors that trigger reward and pleasure sensations. Over time, users can become both physically and psychologically dependent on nicotine. Withdrawal symptoms include irritability, anxiety, difficulty concentrating, increased appetite, and powerful cravings.
Harmful chemicals
Besides nicotine, vaping liquids contain flavoring chemicals and other potentially toxic substances:
- Propylene glycol – carrier chemical, can cause dry mouth and throat irritation
- Vegetable glycerin – another carrier chemical, generally less irritating than propylene glycol
- Flavorings – wide variety of chemicals used for flavors, many not tested for safety via inhalation
- Formaldehyde – carcinogen produced when e-liquids are heated to high temperatures
When inhaled into the lungs, these chemicals may cause inflammation or other damage. Their long-term effects are still unknown.
Popcorn lung
Some chemical flavorings used in vaping liquids have been linked to a serious lung condition called bronchiolitis obliterans, or popcorn lung. This causes scarring and obstruction of the smallest airways in the lungs, leading to coughing and shortness of breath. While not definitively proven, there is concern that vaping could increase the risk of developing popcorn lung over time.
Other lung damage
A number of studies have found evidence that vaping causes inflammation and reduced immune defenses in lung tissue. There have also been case reports of lung injuries and conditions like lipoid pneumonia that are tied to vaping. More research is needed, but vaping may impair lung function over time.
Increased heart disease risk
Recent studies have found that vaping can stiffen arteries and increase blood pressure and heart rate. These are all risk factors for developing heart disease and suffering events like heart attacks and strokes. More research is warranted, but vaping could have lasting cardiovascular effects.
What Health Improvements Can I Expect from Quitting Vaping?
Stopping vaping can reverse some of these health risks and lead to improved health outcomes:
Reduced nicotine dependence
While nicotine withdrawal can be challenging, once the initial symptoms subside the powerful addiction fades. Without constantly reinforcing the nicotine habit through vaping, cravings will decrease over time. Quitting vaping takes away the source of nicotine and risk of addiction.
Improved lung health
Studies have found that when smokers stop using traditional cigarettes, their lung capacity improves and risk of COPD and asthma is reduced. Similar improvements can be expected when quitting vaping. Lung inflammation will decrease and lung tissue is likely to heal, reversing some of the damage caused by vaping. The risk of lung conditions like popcorn lung would also be eliminated.
Lowered heart disease risk
Quitting vaping reduces exposure to many of the chemicals that stiffen arteries and strain the cardiovascular system. One study found that vascular function improved just one month after stopping e-cigarette use. In the long run, stopping vaping will lower the chances of developing heart disease.
Healthier lifestyle
Making the decision to quit vaping is often part of making overall healthier life choices. Without e-cigarette dependence, people often start exercising more, drinking more water, and avoiding other unhealthy habits. This can lead to better health, boosted energy and improved wellbeing overall.
What are the Steps to Quit Vaping Successfully?
Quitting vaping takes determination and commitment. Here are some steps that can help:
Set a quit date
Pick a specific day 1-2 weeks out to stop vaping completely. This gives some time to prepare while not prolonging the process. Mark it on your calendar.
Tell friends and family
Let your support network know that you’re quitting vaping. They can keep you motivated and watch out for potential relapses.
Identify your triggers
What situations make you most likely to vape, like driving or drinking alcohol? Having a plan to avoid or replace those triggers can help you stay on track.
Stock up on oral substitutes
Items like sugar-free gum, carrot sticks, mints and sunflower seeds can help satisfy oral cravings without nicotine. Have plenty on hand for the early days after quitting.
Delete vaping apps
Get rid of any apps you used to track vaping intake or connect with other vapers. Removing temptation is key.
Make lifestyle changes
Start adding in healthy habits like regular exercise, meditation, more water, and better sleep. Boosting overall wellbeing makes it easier to quit.
Consider nicotine replacement
Over-the-counter nicotine patches, lozenges or gum may help ease withdrawal symptoms. But don’t prolong use; the goal is to eliminate nicotine completely.
Have a support plan
Reach out to a doctor, family members or online vaping cessation groups when cravings feel overwhelming. Connecting with others helps you stay motivated.
Avoid vaping triggers
Stay away from situations involving alcohol or other former “vaping buddies” until you feel more secure. Ask vaping friends/family not to use e-cigarettes around you.
How Soon Will I See Health Improvements After Quitting Vaping?
Many of the health benefits start accruing within days or weeks of quitting vaping:
| Health Change | Timeframe |
|---|---|
| Nicotine levels drop | 72 hours |
| Carbon monoxide levels drop | 2 weeks |
| Lung function improves | 1-3 months |
| Coughing and shortness of breath decrease | 1-3 months |
| Heart disease risk drops | 1-2 months |
| Stroke risk drops | 2-5 years |
So while some effects take years to fully develop, improved breathing and cardiovascular function are apparent within weeks to months after quitting.
Conclusion
Stopping vaping can lead to definite health improvements. The lungs and heart function better, nicotine dependence fades, and the risk of conditions like popcorn lung is eliminated. With determination and support, the addiction can be overcome and your health significantly boosted through quitting vaping. So take control of your health starting today.