Your Body Almanac

Smoking and vaping

Nicotine, smoke and aerosol, many times a day, for years.

Cigarette smoking harms nearly every organ in the body and is the leading preventable cause of death in the US. E-cigarettes expose you to fewer toxic chemicals than smoke, but they are not harmless and still deliver addictive nicotine. Quitting at any age helps, and counseling and quit medicines improve the odds that it sticks.

01

Lungs and breathing

Smoke damages your airways and the small air sacs in your lungs, leading to cough, shortness of breath, frequent infections, COPD and lung cancer. Vape aerosol can also contain chemicals that irritate the lungs. Many people notice easier breathing within weeks of quitting.

SourcesCigarette Smoking (CDC)E-Cigarettes (Vapes) (CDC)
Use free support to quit nicotineAs neededPair a quit plan with free coaching and approved quit medicines, which work better than willpower alone. Get 150 minutes of cardio a weekWeeklyAim for 150 minutes of moderate activity, or 75 of vigorous activity, spread across the week.
02

Heart and blood vessels

Nicotine raises your heart rate and blood pressure, and smoke damages the lining of blood vessels. Smoking greatly raises the risk of heart attack, stroke and poor circulation in the legs. Heart risk starts to drop soon after quitting.

SourcesQuit Smoking (NIH National Heart, Lung, and Blood Institute)Cigarette Smoking (CDC)
Use free support to quit nicotineAs neededPair a quit plan with free coaching and approved quit medicines, which work better than willpower alone. Check your blood pressureYearlyGet your blood pressure checked at least yearly from age 40, or sooner if you are at higher risk. Get a yearly checkupYearlySee your primary care provider for preventive care, the screenings and vaccines you are due for, and questions about your health.
03

Nicotine dependence

Nicotine is highly addictive in both cigarettes and vapes. Cravings, irritability and trouble concentrating when you go without are signs of dependence. Most people need several tries to quit, and counseling plus approved medicines work better than willpower alone.

SourcesHow to Quit Smoking (CDC)Smokefree.gov (National Cancer Institute)Where To Get Help When You Decide To Quit Smoking (National Cancer Institute)
Use free support to quit nicotineAs neededPair a quit plan with free coaching and approved quit medicines, which work better than willpower alone. Practice slow breathingDailyTake five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step. Take a brisk daily walkDailyWalk at a pace that raises your breathing for at least 10 minutes a day, building up over time.
04

Gums, teeth and mouth

Smoking is a major cause of gum disease and tooth loss, and tobacco in any form raises the risk of mouth and throat cancers. Smoking also slows healing after dental work.

SourcesGum Disease (NIH National Institute of Dental and Craniofacial Research)
See the dentist regularlyYearlyGet routine dental checkups and cleanings, and brush twice a day with fluoride toothpaste in between. Use free support to quit nicotineAs neededPair a quit plan with free coaching and approved quit medicines, which work better than willpower alone.
05

Smoke and aerosol for the people around you

Secondhand smoke causes heart disease and lung cancer in nonsmokers, and is especially harmful to children. Vape aerosol is not just water vapor. Keeping your home and car smoke- and vape-free protects the people you live with.

SourcesSecondhand Smoke and Electronic-Cigarette Aerosols (EPA)E-Cigarette Use Among Adults (CDC)
Use free support to quit nicotineAs neededPair a quit plan with free coaching and approved quit medicines, which work better than willpower alone.

When to see a professional

Free help to quit is available any time at 1-800-QUIT-NOW (1-800-784-8669) and at smokefree.gov. Ask a doctor or pharmacist about nicotine replacement and quit medicines. See a doctor for a cough that lasts more than a few weeks, coughing up blood, chest pain, shortness of breath, a sore in your mouth that does not heal, or leg pain when you walk.