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    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.

     

     

    The Truth About Vaping Nicotine

    The Truth About Vaping Nicotine

    The risks of vaping nicotine are often exaggerated; if used sensibly, nicotine can be no more harmful than caffeine and it brings about the same common symptoms. It can work as a stimulant as well as a relaxant, with people reporting feelings of both alertness and calmness. Over-use can lead to dizziness and nausea, as well as raising blood pressure and elevating the heart rate at the time of consumption. It has also been proven to have performance-enhancing effects, especially when it comes to attention, memory and motor skills.

    Nicotine can be absorbed through the skin (with a transdermal nicotine patch), in the mouth (with chewing tobacco or nicotine gum) or through the lungs by inhalation. When inhaled from cigarette smoke it reaches the brain in under ten seconds and the central nervous system in under five minutes.

    It has been reported that nicotine brings about a moderate-low physical dependence and a moderate-high psychological dependence. Ex-smokers will often crave the powerful throat hit from vaping nicotine. Commercial e-juice can be bought without any nicotine in it at all (zero strength) – it is also sold with a range of nicotine strengths including: 

    • 3mg (low)
    • 6mg
    • 12mg
    • 18mg
    • 20mg (high)

     Note: e-liquid nicotine strength is measured in milligrams (weight) per millilitre (volume)

    Those who want to create their own e-liquids must be extremely careful and ensure they understand the maths for the ratio of mg/ml. Generally 100mg/ml of diluted nicotine is used in the industry because it makes it easier to get specific strengths. You do not what to miscalculate your mixture!

    A heavy smoker may be tempted to opt for the high nicotine e-juice but this can cause dizziness and nausea if you vape as regularly as you smoked. Liquid nicotine can taste harsh and the higher you go the more intense it can be.

    If you do think you’ve overdone it then the obvious answer is to stop inhaling and reduce your nicotine intake. It’s very unlikely that you will get nicotine poisoning, however, it’s worth knowing the symptoms just in case and seeking medical attention immediately. Look out for: 

    • Increased salivation
    • Stomach cramps
    • Diarrhoea
    • Headaches
    • Confusion and agitation 

    It is recommended that beginners start with a low nicotine strength, even if you have been a heavy smoker. Vaping is a very different sensation to smoking, with users taking a draw more often and for longer, and so you want to avoid undesirable effects. Try out different variations to find what suits your needs and stop once you feel satisfied.

    If you try sub-ohm vaping then ensure you are on a low nicotine strength e-juice as the inhalation is more powerful than standard vaping and you will consume more nicotine in a single hit, which could lead to mild nicotine overdose.

    Depending on your metabolism and the amount consumed, nicotine stays in your system for 48-72 hours after your last intake. Once all nicotine leaves the body, more powerful withdrawal symptoms begin.

    If you want to reduce your consumption of nicotine, do it gradually over time, reducing the level every month or so. The further you decrease your nicotine strength, the more likely you are to prefer the taste of your e-liquid. Eventually you may find you don’t need nicotine at all and can switch to zero strength e-juice.

     

     

    Going On Holiday? Flying With E-Cigarettes

    Going On Holiday? Flying With E-Cigarettes

    Ex-smokers often worry that they might relapse when they go on holiday – relaxing in the sun and eating and drinking more than usual can often trigger old habits. Don’t forget to pack your e-cigarettes and e-liquid so that you can manage your cravings and enjoy your leisure time. Here are the key considerations when taking e-cigarettes on flights:

    Before you fly

    • Don’t assume that your destination country will sell e-liquids, they may not have shops in the area you’re visiting and, even if they do, retailers may not follow strict quality testing. It is best to take good quality liquids with you.
    • Check that your destination country allows e-cigarettes before you visit, laws change rapidly. There have been stories that tourists to Dubai, for example, have been asked to hand in their vaping devices on arrival. So don’t take your most expensive mod!
    • Check the regulations of the specific airline you are travelling with.
    • Be prepared to deal with different attitudes towards vaping; some countries aren’t familiar with e-cigarettes so you may be the subject of curiosity.

    Packing vaping equipment

    •  Changes in pressure can sometimes cause tanks to leak so consider emptying your tank before you board or use a clearomizer which can turn so the holes on your tank aren’t covered.
    • Disconnect batteries from tanks – it will prevent your e-cig turning on by mistake and using up essential battery life!
    • Turn manual batteries off.
    • Only pack what you need, don’t overload with cartridges and chargers as this may cause suspicion.

    Vaping and airline baggage

    Most airlines do not allow batteries or mods in hold luggage due to the risk of explosions and other accidents. It is better to pack them in your hand luggage and carry them into the cabin with you.

    If you have a strange looking mod, explain to security staff that you have an e-cigarette device in your luggage and put it separately in the tray to make everyone’s job easier. Small quantities of e-liquid can also usually be taken through security in a clear plastic bags as it falls under the 100ml limit.

    Large quantities of e-liquid can be packed in hold luggage. It is always best to check the airline regulations on this before you travel. Flybe, for example, no longer allows e-liquid to be carried onto the plane.

    Vaping at airports

    Some airports, including Heathrow, will allow e-cigarette use in designated areas on the premises. Others ban their use within the terminal building. Foreign airports have very different rules so don’t assume you can vape as soon as you land – check with a member of staff.

    Vaping on planes

    Almost all airlines have banned vaping, it is strictly forbidden. People who have been caught vaping on planes have spent a night in prison. If you try and sneak a stealth vape in the toilet, it can trigger fire alarms and cause delays. It’s just not worth it!

    The only company that allows you to vape on board is Ryanair – but you can only use the smokeless cigarettes they sell which don’t have good reviews!

    You are no longer allowed to charge e-cigarettes on the aircraft.