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    Eight Ways To Deal With Tobacco Withdrawals

    Eight Ways To Deal With Tobacco Withdrawals

    Vaping is a great way to combat tobacco withdrawals as it replicates the taste and hand-to-mouth action of cigarettes and can provide you with a nicotine hit. Read more on how vaping helps you quit smoking here.

    It’s important to remember that, although the craving for tobacco may be intense, it will pass in about five to ten minutes. As well as vaping, here are some other techniques you can use to resist the urge to smoke:

    1) Go to a smoke-free area

    As the craving should last for 10 minutes max, you need to distract yourself for that period of time. Try going to a public place where smoking is not allowed such as a shopping mall or café, by the time you leave the craving should have passed.

    2) Avoid personal triggers

    Identify your own personal triggers to smoking – it may be that you smoked most when you felt stressed, or had a coffee or alcoholic drink. Make a plan to avoid these triggers entirely at least in the early stages of quitting, or give yourself an alternative activity.

    3) Distract your mouth

    Physical cravings are your body’s reaction to nicotine withdrawal, you may feel a tightness in your throat and feelings of mild tension. Manage these by keeping your mouth occupied:

    • Drink a glass of water, good hydration will help your metabolism work more efficiently.
    •  Chew a stick of sugarless gum, the repetitive action will help distract the craving and fresh minty flavours will discourage your urge for smoking.
    •  Eat a healthy snack, munching on a stick of raw carrot or celery is satisfying and will allow you to manage your blood sugar levels.

    4) There’s no such thing as ‘just one’

    Fooling yourself that just one cigarette will squash your cravings won’t work, you’ll only be feeding your nicotine addiction and you may well end up using tobacco again.

    5) Focus on your reasons for quitting

    When you’re seized by a craving, try to focus on the reasons you stopped in the first place – this can be a powerful motivator to keep you smoke-free. You may reflect on what it will feel like to grow healthier and stronger. And take the time to calculate the savings you will make, cigarettes are expensive! Think of what you can buy with the money you save while you let the craving pass.

    6) Find a portable hobby

    Take up a hobby that is easy to pick up and put down at short notice. You could carry a pocket Suduko puzzle book, or a crossword to keep your brain busy. Or perhaps a knitting or crochet project you can keep in your bag.

    7) Relaxation

    Adopt some simple mindfulness techniques to help you ride out your cravings. Close your eyes and create a place in your mind that you can visualize when you need to slow down and relax. It could be a real location, like a beach or forest, or you can make it up. Go to this place every time you do this exercise so that it becomes familiar and comfortable. Inhale and exhale deeply for up to five minutes, ensuring your breathing gradually slows and you achieve a calm state.

    8) Ask for support

    It really helps to know that you are most definitely not alone in your struggle to quit smoking. Choose a friend or fellow quitter you know you can rely on and ask them to help you quit by checking in with them when you need support. You can meet up for a walk, a cup of tea or just have a phone call when the going gets tough. There are also plenty of online groups and support forums where other people will be going through the same withdrawals. Post a message and offer your own helpful suggestions to others.

    Read on to find how exercise can also help you to kick smoking for good

     

     

    Why Vaping Is Better For Your Health Than Smoking

    Why Vaping Is Better For Your Health Than Smoking

    When we compare vaping to smoking, the relative risk to overall health is far less dangerous. In 2016, a 200-page report by the British Royal College of Physicians urged the uptake of vapor products by smokers as a harm reduction strategy and, this year, health experts fully endorsed vaping in the first long-term study of its effects on ex-smokers.

    The difference between smoke and vapor

    In order to understand why smoking has a more negative impact on your health, it’s worth looking at the differences in the production of smoke and vapor.

    Smoke is created through an open flame; through burning or combustion – when tobacco is smoked, it is being destroyed by the extreme temperature of the fire. Burning is a change of state, where compound molecules are broken down and recombined (oxidised) to form new elements.

    Smoking anything will produce a thick toxic by product called tar. Cigarette smoke is also full of carbon-monoxide, formaldehyde and other harmful toxins. There are, in fact, 7,000 chemicals in tobacco smoke. These chemicals are formed as the cigarette material breaks down as It burns, then recombines into new compounds. Every time the smoker takes a drag, the majority of these compounds remain in their body.

    Vapor, on the other hand, isn’t produced through combustion, which greatly reduces the temperature the substance is exposed to. Instead, the carrier liquid (PG or VG) is heated until it enters a visible gaseous state which then naturally carries with it the nicotine, flavours and other ingredients.

    Since nothing is burned, vaping is purer as it does not create toxic products. The liquid inside most electronic cigarettes is made up of just four main ingredients: propylene glycol, vegetable glycerin, nicotine and added food grade flavouring.

    The effect of smoking on your lungs

    Smoke attacks your lungs in several ways; the thousands of chemicals contain 70 known carcinogens as well as particle matter which buries itself in the lung tissue. The inhaled smoke also causes structural and operational damage inside the lungs, with the toxic material reducing the function of the cilia and bronchioles. A smoker’s lungs begin to produce more mucus which doesn’t clear properly, causing emphysema and chronic bronchitis.

    The effect of vaping on your lungs

    As vapor doesn’t behave like smoke, there is no current evidence that inhaling the ingredients causes any long-term damage. There can, however, be risks to inhaling some flavouring agents, namely the chemicals diacetyl and acetyl propionyl, which have been linked to a condition known as ‘popcorn lung’ or bronchiolitis obliterans.

    This condition has mainly been linked to workers at flavouring factories who have inhaled large quantities of the substances in powdered form. There has never actually been a diagnosed case in a vaper.

    The effect of smoking on your heart

    Smoke has a terrible impact on your heart and circulatory system. The carbon monoxide in it reduces the blood’s ability to absorb oxygen which means the heart has to beat harder to supply organs. Poor circulation can damage organs and blood is more likely to clot, increasing risk of cardiovascular problems.

    Smoke also causes the artery linings to build up a waxy plaque which hardens to cause atherosclerosis – a permanent hardening of the arteries which causes heart attacks and strokes.

    The effect of vaping on your heart

    As vapor doesn’t contain any of the toxins in smoke, inhaling it is unlikely to cause any damage to the heart and circulatory system. The only ingredient that may cause minor damage is nicotine, which causes a temporary increase in heart rate and high blood pressure. People with a serious heart disease ought to choose zero-nicotine e-liquids to avoid this issue. Read more on vaping nicotine here

    E-cigarettes don’t cause cancer, smoking does

    Cigarette smoke causes cell mutations in bacteria and damages our DNA, including key genes that protect us against cancer, as a result, smoking accounts for more than 1 in 4 UK cancer deaths.

    Vapor, on the other hand, isn’t carcinogenic or toxic and there is no current evidence to suggest that vaping, with or without nicotine, causes cancer.

    How Your Body Heals After You Stop Smoking

    How Your Body Heals After You Stop Smoking

    You’ll be pleased to hear that just 20 minutes after you stub out your last cigarette, your body will start to recover and your health will start to improve. Depending on how much and how long you’ve been smoking, you may experience some physical withdrawal symptoms when you first stop smoking including; headaches, dizziness, fatigue, nausea and coughing.

    However, it’s worth pushing through this difficult period because these symptoms are temporary and will soon start to fade; when you start noticing the benefits you will wonder why you waited so long to quit.

    The short term health benefits of quitting smoking

    Within 20 minutes your heart rate will drop to normal levels.

    Within 2 hours your blood pressure will have returned to normal levels and your peripheral circulation may improve. When your circulation is a healthy level, your fingers and toes will start to warm up.

    Within 12 hours the carbon monoxide levels in your blood will decrease and your oxygen levels will raise to near normal levels.

    Within 24 hours the risk of heart attack begins to decrease. Any anxiety associated with giving up will have peaked in intensity and should start to decline.

    Within 48 hours your nerve endings begin to regrow and your sense of smell and taste will begin to increase.

    Within three days the nicotine levels in your system will have depleted.

    Within three weeks regenerative processes take place in your body, including lung capacity and performance and circulation. This will improve your performance in physical exercise.

    Within two and twelve weeks your ability to heal from any injury and illness will speed up significantly as your immune system recovers.

    Between one and nine months your lungs will begin to repair themselves and the little hair-like projections in the airways that we call cilia begin to work again, increasing lung function and performance and reducing the risk of infection. You may find that until this time, you actually cough more than when you were smoking – this is the lungs cleaning themselves out.

    The long term health benefits of quitting smoking

    After one year your overall risk of coronary heart disease decreases by half.

    Between five and 15 years the chance of having a stroke decreases to that of an average non-smoker. Smoking narrows your blood vessels which hinder the blood circulation to your brain.

    After 10 years the risk of lung, throat and mouth cancer decreases by half that of a smoker.

    Within 15 years of quitting smoking your risk of heart disease is no greater than a non-smoker, and your risk of other cardiac issues, like arrhythmia and angina, drop to normal levels too.

    How your physical appearance improves when you stop smoking

    Quitting smoking will brighten your smile

    Most changes to your mouth during smoking are reversible, including bad breath and yellowed teeth. Once you kick the habit the stains on your teeth will fade, you’ll also be at a much lower risk of gum recession and periodontal disease. Plus your lips will look better as you’re less likely to get mouth sores.

    Your skin will look more youthful

    The thousands of chemicals in cigarette smoke can breakdown the major structural components of the skin – elastin and collagen. When these components are damaged, your skin loses its firmness, elasticity and strength.

    Nicotine also narrows your blood vessels which limits the blood flow to your skin and causes creasing and dullness. Quitting smoking will keep you from aging prematurely, especially in the crow’s feet areas under and around your eyes.

    The appearance of your hands will improve

    Your hands are one of the first areas of your body to show damage from sun exposure, age and free radicals. Once you’ve stopped smoking you’ll notice a marked difference in your hands. The yellowish stains on your fingertips will fade over time and your nails will regrow, eradicating any stains.

    Your hair will look better

    The chemicals in cigarettes affect every part of your body, including your hair follicles, which can make you shed more hair than a non-smoker. When you quit smoking and your blood circulation improves, your hair will look fuller and shinier and it’ll finally stop smelling of ash.

    On average, non-smokers live 14-15 years longer than those who smoke cigarettes. The sooner you quit, the quicker your body will start to heal. What are you waiting for – it’s a no-brainer!

    For more information read our post on why vaping is better for your health

     

    A Guide To Considerate Vaping

    A Guide To Considerate Vaping

    Although vaping doesn’t create the same smell as smoking, vapers should be considerate to others and stick to some basic do’s and don’ts to avoid giving vaping a bad name. Vaping is very different to smoking, and a lot healthier, which is why it’s important to convey to the general public that it is a relatively harmless habit. Vapers often disagree on the correct etiquette for vaping so, based on our experience, VapersWAREHOUSE has made some practical suggestions below:

    Vaping at home

    Unlike tobacco, vapour doesn’t have a lingering smell and won’t stain your wallpaper and bed covers, so you will find vaping at home a much better experience. If you have guests visiting it’s a good idea to air the house and ask if they mind you vaping indoors, assuring them that the risks of passive vaping are extremely low.

    If you live with other people, flat mates or a partner, respect their feelings about you vaping in your home; if they do not share your vaping habit they are within their rights to request you do it elsewhere.

    Vaping whilst driving

    The law does not currently allow smoking in cars and, while it doesn’t yet apply to vaping, restrictions may be just around the corner. It’s best to avoid vaping while driving or as a passenger because thick vapour can cloud your vision, it can also create a greasy film on the inside of your windscreen. If you must vape in the car, direct the vapour away from your field of vision and keep the car windows open to help the vapour dissipate.

    Vaping in public

    Always be aware of the people around you, whether you’re in the countryside or a busy street – you may find the e-liquid flavour you’re vaping delicious but not everyone around you will. Don’t vape in confined spaces like lifts or waiting rooms. Try to avoid blowing vapour in people’s faces and put a bit of space between you and them.

    As with smoking, vaping around people who are eating can be considered a real faux pas; the e-liquid aromas can ruin people’s enjoyment of the flavours of their meal. Most restaurants will have a clear no-vaping policy but if you’re unsure, check with the management.

    Public spaces such as bars, pubs, cinemas and theatres should all have a clear stance on vaping; they may choose to have signage that asks for ‘no smoking’ and ‘no vaping’ indoors but some pubs are more than happy to permit vaping inside as it’s not illegal. Again, if the message is not clear, ask the staff what their policy is.

    Some vapers think that they can get away with vaping in confined spaces by ‘stealth vaping’ – keeping their equipment hidden and releasing vapour from their mouth very slowly so it’s less visible. This is not a good idea as you’re likely to get caught and irritate people further by trying to conceal your habit.

    Vaping in the workplace

    As e-cigarettes are still a relatively new product, it’s understandable that many businesses do not know how to deal with them or where they fit into the context of a smoke-free workplace. There is no one-size-fits-all approach; a factory or warehouse is a very different setting to a nursery school, for example.

    Public Health England created this framework to give organisations five principles that will help guide the creation of a vaping policy that is right for them, covering the following considerations:

    1. Make clear the distinction between vaping and smoking.
    2. Ensure policies are informed by the evidence on health risks to bystanders.
    3. Identify and manage risks of uptake by children and young people.
    4. Support smokers to stop smoking and stay smokefree.
    5. Support compliance with smokefree law and policies.

    Read more here

    Be aware when cloud chasing in public

    Cloud chasing or ‘Sub Ohm’ vaping basically means that you use atomisers that are capable of firing at under 1 Ohm of resistance – producing extra-large vape clouds. This will obviously draw a lot more attention to you when you’re out in public and possibly attract more complaint.  If you are cloud chasing, make sure the people around you are willing to share the experience, if not, then make sure there aren’t any non-vapers in the vicinity.

    Vaping around children and pets

    The most important thing to remember is not to leave your vaping equipment unattended around children and pets because e-liquid containing nicotine can be lethal if ingested and mods can become a fire hazard. There is also some evidence to suggest that Propylene Glycol can cause anaemia in cats and dogs so avoid vaping around them or switch to a VG-based liquid.

    Don’t lecture

    Many people still don’t know the difference between smoking and vaping and are undecided on how safe vaping is. You may be the subject of curiosity – be friendly and open-minded in your response. You can try and educate those around you about the benefits of vaping over smoking in a relaxed manner but don’t expect immediate understanding; know when to stop forcing your opinion on the matter onto somebody else.

    Vaping on public transport

    Most train and bus companies have made the decision to have a no-vaping policy on board, as well as in stations and waiting areas. Make sure you check their policies beforehand and try to accept any restrictions in good humour. Even if vaping is not banned, it is likely that someone on-board will object to second-hand vapour.

    For more information read our article about vaping on planes 

    Good Nutrition Helps Reduce Cigarette Cravings

    Good Nutrition Helps Reduce Cigarette Cravings

    It is important to make sure your body gets plenty of antioxidants, protein and healthy fats whilst you are quitting smoking, this way you’ll feel less depleted and stronger when the cravings kick in. Here are some top nutrition tips on how to help reduce the urge to smoke:

    Select healthy snacks

    Ex-smokers often end up snacking to satisfy their increased appetite. Read more on this here. Vaping can help you deal with both nicotine and sugar cravings but, if you’re still climbing the walls, choose healthy snacks or small regular meals that slowly release sugar into your bloodstream such as: wholemeal toast and crackers, natural yoghurt, apricots, pears, nuts, seeds, berries and chopped carrots.

    Boost your serotonin

    Quitting smoking can often leave you feeling a bit depressed, help stave this off with tryptophan-rich foods which will help to boost your serotonin levels such as: bananas, eggs including yolks, turkey, pineapples, cheese, salmon, tofu, nuts and seeds.

    Stay hydrated

    Drink plenty of water throughout the day to help flush out all the toxins that smoking has left in your body. It’s easy to confuse thirst with hunger so staying hydrated usually prevents the munchies, it will also help aid digestion and lower fluid retention.

    Avoid too much caffeine and alcohol

    Tobacco, alcohol and caffeine often go hand in hand so if you’re attempting to quit tobacco it is a good idea to limit the other two as they can be triggers. Alcohol can weaken your resolve to stop smoking, especially if your friends are having a cigarette with their drink.

    Smoking causes the body to metabolise caffeine more quickly meaning that when you quit and your metabolism slows, the caffeine level in your body rises, causing anxiety, impatience and insomnia. It is a good idea to slowly reduce your caffeine intake by at least half when you quit. Instead try caffeine-free teas; Rooibos tea has an earthy taste as well as being rich in antioxidants.

    Eat calming foods

    If nicotine withdrawals are making you feel anxious and restless, eat calming foods that are rich in magnesium and naturally promote relaxation such as: sweet potatoes, spinach, bananas, raw cacao, brazil nuts and green herbal teas.

    Top up your vitamins

    Smoking depletes your body of vitamin C, which protects the lungs and lowers your risk of cancer. When you’re quitting smoking, replenish your vitamin C by eating citrus and tropical fruits like oranges and kiwis and top up on vitamin B with bananas and leafy green vegetables to improve your nervous system.

    Eat foods that make smoking taste bad

    Studies have shown that fruits, vegetables and dairy products, like milk, can actually make cigarettes taste bad but meat, coffee and alcohol can make them taste good. Incorporate the first group into your diet to help improve your chances of quitting for good.