Breathing in fresh, clean air—free from smoke or vapor—is one of the best things you can do for your health. Quitting smoking or vaping can feel overwhelming, especially if you’ve been using tobacco products for years, but it’s never too late to quit, no matter how long you’ve had the habit.
Why Quit?
Cigarette smoking remains the leading cause of preventable disease and death in the United States. Over 16 million Americans live with at least one illness caused by smoking. The financial cost is staggering, with smoking-related illnesses estimated to cost $170 billion in medical expenses each year.
Utah has one of the lowest smoking rates in the country, but tobacco and vaping still pose significant health risks. These affect not only those who smoke, but also those around them. Smokers face serious health risks as they age, including an increased likelihood of stroke, lung cancer, and coronary heart disease. Smoking also contributes to nasal irritation and reproductive issues in women, such as low birth weight during pregnancy.
The longer someone smokes, the greater the risks become. The American Cancer Society found that smoking is responsible for an estimated 75% of cancer deaths among individuals who began smoking before age 10 and 59% among those who started at age 21, but also found that “Smokers who quit before age 40 can avoid 90% of the excess risk of cancer death associated with continued smoking.” Even for older smokers, quitting can still substantially reduce the risk of cancer death.
Secondhand smoke is a danger to those who spend time or live around smokers. The risks for children are especially concerning, with exposure linked to serious conditions such as Sudden Infant Death Syndrome (SIDS), middle ear disease, respiratory symptoms, and impaired lung function. These health hazards highlight the need to protect non-smokers, especialy vulnerable populations, from the harmful effects of tobacco smoke.
Commercial tobacco smoke contains hundreds of harmful chemicals that are toxic or cancer-causing. Some of these include benzene (found in gasoline), butane (used in lighter fluid), ammonia (used in household cleaners), toluene (used in paint thinners), cadmium (used in making batteries), and hydrogen cyanide (used in chemical weapons).
Steps to Quit Smoking or Vaping
Quitting is more than willpower—it’s about planning and support:
1. Set a Quit Date
Pick a specific day within the next two weeks. Commit to it and mark it on your calendar.
2. Identify Triggers
Notice what makes you reach for a cigarette or vape. Is it stress, certain places, or routines? Plan ways to avoid or manage these triggers.
3. Healthier Alternatives
Instead of smoking or vaping, try sugar-free gum, water, deep breathing, exercise, or other activities to cope with cravings.
4. Use Quit Aids
Nicotine replacement therapy (gum, patches, lozenges) and medications (Chantix, Zyban) help reduce cravings. Replacement aids are available over the counter, while medications are prescribed by a healthcare provider.
5. Lean on Support
Include your family, friends, or a support group. There are free smartphone and virtual options ready to help you as well:
- 1-800-QUIT-NOW (Utah’s tobacco quit line)
- waytoquit.org (connect with resources like free coaching, nicotine replacement aids, and medications)
- ut.mylifemyquit.org (resources for teens)
- Text “DITCHVAPE” to 88709 (text support for youth and young adults)
6. Prepare for Withdrawal
Expect irritability, cravings, and difficulty concentrating. These symptoms are temporary—stay busy and hydrated to make it through.
7. Stay Committed
You may not succeed on the first try. If you slip up, don’t give up—keep refining your quit plan and try again.
The Benefits of Quitting
After 20 minutes of not smoking, your heart rate and blood pressure drop. Your carbon monoxide levels normalize after just 12 hours without smoking. In a few weeks, your circulation and lung function significantly improves and after several months your risk of heart disease begins to drop. Most people report less anxiety, depression, and stress after giving up smoking and vaping.
Once you are smoke-free for a few years, your risk of having a stroke, lung disease, and several types of cancer is reduced, making it possible to recover your health and increase your life span. Ready to give it a try? It may not be easy, but it will be worth it!
This article originally appeared in the Spring 2025 issue of HEALTH Magazine.