Is Vaping a Healthy Alternative to Smoking Cigarettes?

The Health Risks of Vaping

Vaping has exploded in popularity in recent years, especially among young people. Between 2019 and 2023, the percentage of Americans who used electronic or e-cigarettes increased from 4.5% to 6.5%. Young adults ages 21-24 were most likely to use e-cigarettes (an estimated 15.5%) in 2023.

E-cigarettes (also known as vapes) are battery-operated devices that produce an aerosol that is inhaled into the lungs. They typically contain nicotine (the highly addictive substance in combustible cigarettes) and can come in flavors like fruit, candy and menthol, which are often marketed to young people.

While there are a variety of factors leading to the increase in e-cigarette use, let’s take a closer look at the overall safety and efficacy of e-cigarettes.

Vaping vs. Cigarette Smoking

Several studies have shown that nicotine-containing e-cigarettes are more effective than other quitting methods. While they likely have fewer toxic chemicals compared to combustible cigarettes, they are not FDA-approved smoking cessation aids and they do carry their own health risks.

Like traditional cigarettes, e-cigarettes contain nicotine, a highly addictive substance that can be dangerous to young people and during pregnancy. Through the inhalation of nicotine and aerosol vapors, e-cigarettes also expose smokers to a variety of other chemicals, including:

• Acetaldehyde
• Acrolein
• Diacetyl
• Formaldehyde

E-cigarette usage poses both short-term and chronic risks. There have been reported cases of severe lung injury, nicotine toxicity and device-related burns/explosions. In terms of long-term effects, e-cigarettes increase blood pressure, heart rate and the risk of heart attack. They are also toxic to lung cells and increase the risk of respiratory disease, including asthma, chronic bronchitis and emphysema. (And vaping may lead to smoking anyway because evidence suggests adolescents and young non-smokers who use e-cigarettes are more likely to start smoking combustible cigarettes.)

Since vaping is a relatively recent health phenomenon, there’s still much we don’t know about the long-term risks, including its relationship to cancer. However, the health effects of tobacco smoke exposure in general are well known, so if you smoke or vape regularly, consider talking to your provider about putting together a smoking cessation plan.

Smoking Reduction and Cessation Strategies

Willpower alone may not be enough to stop smoking; a more effective and sustainable way to quit is to develop healthier habits that reduce the power of your cravings and help you gain control over your habit.

Consider giving these strategies a try:

1. Find a Good Distraction

Your cravings are temporary, even if it doesn’t feel that way when one strikes. Weathering a craving is sometimes as simple as distracting yourself long enough for it to pass on its own.

Listening to music, reading a book, taking a walk or calling a friend can all help you to survive the ups and downs of quitting and keep you from turning to the vape pen or cigarette.

2. Know Your Triggers

Tobacco cravings usually have triggers. That’s good news if you’re trying to quit because it means there’s a way to address your cravings directly at the source.

Be curious when a craving arises; take note of what kinds of thoughts, emotions or experiences preceded it and have a plan for addressing those instead.

For example, if a stressful moment at work makes you want to grab a vape pen, take a pause and consider a smoke-free stress management technique instead, such as journaling or breathing exercises.

3. Replace Smoking With a Healthier Habit

Chewing on a straw, a toothpick or gum can mimic smoking in a way that satisfies your craving without turning to smoking.

Since quitting tends to free up time and money, you might also consider using your newfound resources to join a gym, learn a new skill or engage in another immersive activity. Investing yourself in something you enjoy is an effective way to turn your attention away from smoking.

4. Find Accountability Partners

An accountability partner (or group, if you choose to join a support network) offers support and motivation as you progress toward your goal.

Your accountability partner should be someone you trust, but it’s also helpful if that person has already made the journey to recovery because they can model what a smoke-free life can look like for you.

Check in regularly with your accountability partner and be honest if you slip up – oftentimes that’s when you’ll need their support the most.

5. Use Nicotine Replacement Therapy

Nicotine replacement therapy (NRT) works by delivering controlled, smoke-free dosages of nicotine into your bloodstream. FDA-approved NRT options include nicotine patches, gum and lozenges, which can help manage cravings and withdrawal symptoms that sometimes strike when you’re trying to quit.

Medications such as varenicline and bupropion can also be helpful.

Quitting smoking is a personal journey with no single, one-size-fits-all path to freedom. If you smoke cigarettes or e-cigarettes, talk to your care provider about designing a reduction and cessation plan that’s right for you.