If you’re ready to explore the possibility of a smoke-free life this article is for you. We’ll learn why quitting is important, examine the benefits you can expect, address the challenges you might face, and provide practical tips to help you succeed.
Remember, quitting isn’t just about stopping a habit; it’s about starting a new, healthier chapter in your life. This article will arm you with the knowledge and motivation you need to make this the year you become smoke-free. It’s not too late. Right now is the perfect time to start.
The health risks of smoking and vaping
Smoking is a leading cause of preventable diseases, including cancer, cardiovascular diseases, and respiratory illnesses in South Africa. Data from 2021 paints a sobering picture of the effect of tobacco use in the country. Tobacco was responsible for an estimated 32 400 deaths, accounting for about 10.0% of total deaths in South Africa. Of these tobacco-related deaths, 25 600 (78.8%) were due to smoking, and 7 700 (23.7%) were attributed to secondhand smoke exposure.
The health effects of smoking extend beyond mortality. In 2021, tobacco use caused an estimated loss of 1.1 million disability-adjusted life years (DALYs), which was about 7.5% of total DALYs in South Africa. DALYs are a measure of disease burden, combining years of life lost due to premature death and years lived with disability. One DALY represents one lost year of a ‘healthy’ life, providing a clearer picture of how tobacco use affects both the quantity and quality of life.
Smoking is a major cause of death in South Africa. In 2021, tobacco was responsible for 15.2% of all Ischemic Heart Disease deaths, 11.7% of all Stroke deaths, 70.7% of all Lung Cancer deaths, and 50.8% of all Chronic Obstructive Pulmonary Disease (COPD) deaths.
Vaping, often perceived as a safer alternative, is not without risks. While specific South African data on vaping-related health issues is limited, studies have shown that e-cigarette vapour can contain harmful substances like heavy metals, volatile organic compounds, and cancer-causing chemicals, which may lead to respiratory and cardiovascular problems.
Why quit smoking and vaping?
Quitting smoking and vaping has many health benefits, both immediate and long-term.
The body begins to heal almost immediately after quitting smoking. Here’s a timeline of what you can expect:
- Within 20 minutes: Heart rate and blood pressure drop.
- 12 hours: Carbon monoxide level in blood drops to normal.
- 2-12 weeks: Circulation improves and lung function increases.
- 1-9 months: Coughing and shortness of breath decrease.
- 1 year: The risk of coronary heart disease is half that of a smoker.
- 5-15 years: Stroke risk reduces to that of a non-smoker.
- 10 years: Lung cancer death rate is about half that of a smoker.
- 15 years: The risk of coronary heart disease is the same as a non-smoker’s.
For vapers, quitting can improve lung health by reducing exposure to harmful chemicals and irritants in e-cigarette aerosols. It can also enhance cardiovascular health by improving the function of blood vessels and reducing the risk of heart-related issues.
Effects on others: passive smoking
The health risks of smoking extend beyond the smoker. Passive smoking, or exposure to secondhand smoke, is a serious health threat. Non-smokers who live with a smoker have a 25% to 30% greater risk of developing heart disease and a 20% to 30% increased risk of developing lung cancer.
Children are particularly vulnerable to the effects of secondhand smoke. If they live with someone who regularly smokes inside the home, children breathe in the same amount of nicotine as if they were smoking 60 to 150 cigarettes a year. This exposure increases their risk of respiratory infections, asthma, and other health problems.
Tips to quit smoking and vaping
Quitting smoking or vaping can be challenging, but with the right strategies, it’s achievable. Here are some tips to help you quit:
- Set a quit date and stick to it.
- Let friends and family know about your decision to quit and ask for their support.
- Consider nicotine replacement to manage cravings.
- Join support groups or seek counselling.
- Identify your triggers and develop coping strategies.
- Stay physically active to manage stress and cravings.
- Avoid situations that tempt you to smoke or vape.
- Reward yourself for milestones achieved in your quit journey.
Smoking adds to free radical load on the body
Smoking significantly adds to the free radical burden on the body, just like sugar and alcohol and other toxins! Free radicals are harmful substances in the body that break cells and cause ageing and disease. It’s these free radicals that drive the development of serious medical conditions like heart attacks, lung cancer, COPD etc. To help eradicate and neutralise free radicals the body needs antioxidants. One of the most potent antioxidants in nature is grape seed extract, and this is where Oxiprovin will benefit a smoker and quitter immensely. By taking Oxiprovin you protect your body and help your body heal during the recovery process too.
 | Supplement with Oxiprovin: A health supplement that contains grape seed extract. It is a source of antioxidants called oligomeric proanthocyanidins for the maintenance and preservation of good health and venous health. By protecting the body against oxidative stress, Oxiprovin directly protects cells, organs, and tissues from oxidative stress, reducing inflammation and restoring balance systemically throughout the body. |
A fresh start: your call to action
It’s never too late to make positive changes in our lives. Quitting smoking and vaping is a powerful opportunity for a healthier, smoke-free future. The health risks associated with tobacco use and vaping are significant, but so are the benefits of quitting. From reduced risk of heart attacks and lung cancer to improved overall health and well-being, the reasons to quit are compelling and immediate.
Remember, quitting is a journey, and every attempt brings you closer to success. The health effects of quitting begin within minutes and continue to improve over the years. Quitting improves your own health and protects your loved ones from the harmful effects of passive smoking.
Even though we’re already into the new year, it’s not too late to make this life-changing resolution. Your body will thank you, your family will benefit, and you’ll be taking a step towards a healthier, longer life. The road may be challenging, but the rewards are immeasurable.
Commit to a smoke-free life and reap the health benefits that come with quitting smoking and vaping. Every day is an opportunity for a new beginning, and your future self will thank you for this life-changing decision.
The best time to quit was yesterday. The next best time is now. Your smoke-free journey starts here, and a healthier you is waiting just around the corner.
References and additional reading:
- Association, A.L. (no date) Benefits of quitting, American Lung Association. Available at: https://www.lung.org/quit-smoking/i-want-to-quit/benefits-of-quitting
- A breath of fresh air: The immediate benefits of quitting smoking or vaping nicotine (no date) Truth Initiative. Available at: https://truthinitiative.org/research-resources/quitting-smoking-vaping/breath-fresh-air-immediate-benefits-quitting-smoking-or
- Disability-adjusted life year (no date) Physiopedia. Available at: https://www.physio-pedia.com/Disability-Adjusted_Life_Year
- Health Impacts of Tobacco Use (no date) South Africa Tobacco Control Data. Available at: https://southafrica.tobaccocontroldata.org/en/home/health-burden/
- Health Risks of Secondhand Smoke (no date) American Cancer Society. Available at: https://www.cancer.org/cancer/risk-prevention/tobacco/health-risks-of-tobacco/secondhand-smoke.html
- Nall, R. (2023) What happens when you quit smoking: A timeline of health effects, Healthline. Available at: https://www.healthline.com/health/what-happens-when-you-quit-smoking
- Skosana, I. (2024) New report shows that 1 in 3 South Africans smoke, Health. Available at: https://health-e.org.za/2024/06/13/new-report-shows-that-1-in-3-south-africans-smoke/
- South Africa: Tobacco and health around the world (2024) Global Action to End Smoking. Available at: https://globalactiontoendsmoking.org/research/tobacco-around-the-world/south-africa/