Quit Smoking and Vaping

First Nations peoples have been using traditional or sacred tobacco for thousands of years. Traditional or sacred tobacco differs from commercial tobacco in that it is used in ceremonial or sacred rituals for healing and purifying.

It is grown and dried and so has no additives. First Nations elders teach that tobacco was one of the 4 sacred medicines (Tobacco, Cedar, Sage and Sweetgrass), which was given by the Creator to the first peoples of this land.

There is no safe level of second-hand smoke exposure; health risks increase the more you are exposed. Learn more about second-hand smoke and how it affects you from the Canadian Cancer Society.

Third-hand smoke is the toxic chemicals from smoke that settle into fabrics, carpet, skin, hair, toys and walls. Third hand smoke can also have harmful effects your home and vehicle smoke free are the best ways to protect yourself and your family.

Smoking increases your risk of developing a respiratory (breathing) illness such as chronic obstructive pulmonary disease (COPD) – a term that includes both emphysema and chronic bronchitis. It also worsens respiratory conditions such as asthma. The Lung Health Foundation provides information on asthma and other respiratory conditions caused or affected by smoking.

Smoking during pregnancy increases the risk of:

• Early delivery
• Stillbirth (death of the baby before birth)
• Low birth weight
• Sudden infant death syndrome (known as SIDS or crib death)
• Ectopic pregnancy
• Orofacial clefts in infants

Quitting smoking is one of the best ways to improve your health – and that of your loved ones. It’s never too late to quit. As soon as you stop smoking, you start to experience health benefits.

Need support to quit smoking? Here are resources to help:

• Call Telehealth Ontario at 1-866-797-0000 to speak to a Registered Nurse for free and confidential advice to quit.
• Visit Smokers’ Helpline for quit-smoking resources.
• Go to Stop on the Net for a free supply of nicotine patches and gum/lozenges (while supplies last) mailed directly to your home to help you quit.
• Access the Ottawa Model for Smoking Cessation Community Program to get phone counselling and a free six-week supply of nicotine patches/lozenges to help you become tobacco-free (while supplies last and based on eligibility).
• Contact your health care provider for advice, support and resources, including nicotine-replacement therapy like gum and patches.
• Speak to a pharmacist for the best ways to quit, including medications.

Nicotine Replacement Therapy 

What is Nicotine Replacement Therapy (NRT)

NRT refers to the nicotine patch, gum, inhaler and lozenge. NRT has been approved by Health Canada as an effective medication for helping people to quit smoking as it helps to reduce nicotine withdrawal symptoms. Ask your health care provider or pharmacist if NRT is appropriate for you. It provides a “clean” form of nicotine without the other dangerous chemicals found in cigarettes.  

The nicotine from NRT is absorbed into your body much more slowly and in lower doses than from cigarettes. It does not contain the harmful chemicals that are in cigarettes. Health Canada has approved three types of medications for helping people quit smoking. If used properly, these medications can positively affect the quit rates. 

Quitting vaping can be a daunting process for many young adults. Research shows that the needs and resources to help youth (grades 7-12) successfully quit, differ from the needs of young adults (ages 19-29) and adults (ages 30 plus). 

Are you a young adult ready to quit vaping? With the right tips and tricks, you can be on your way to living a healthier life free of vaping. 

Quitting vaping is essential for long-term health and wellness. Addiction to nicotine in the growing brain can set up pathways for later addiction to other substances, while the chemicals and fine particles in the vapor can be inhaled into the lungs and exhaled into the environment. In addition, vaping can increase the likelihood of trying other tobacco products, like cigarettes, cigars, and smokeless tobacco. To protect your health, it’s important to your overall health to stop vaping. 

Vaping can be an incredibly addictive habit that can have serious health consequences. Nicotine, a drug found in most e-cigarettes, is highly addictive and can lead to anxiety and depression. Those who vape may be more likely to start smoking regular (tobacco) cigarettes and can even develop other addictions in the future. Research suggests vaping may cause impotence in men, sleep problems, and exposure to cancer-causing chemicals. Chronic bronchitis and lung damage are possible life-threatening risks of vaping. To stop vaping, it’s important to understand the risks associated with it and take steps to quit. 

Quitting vaping is one of the most important steps you can take to improve your health. Stopping vaping can help you avoid serious health risks, such as cardiovascular disease, lung damage, and respiratory problems. By quitting vaping, you’ll be able to reduce your chances of having a heart attack and other heart-related issues. Additionally, quitting vaping will improve your blood circulation and enable your lungs to begin healing. This will result in fewer coughing episodes and improved breathing ability during physical activity. Quitting vaping also helps you avoid the short-term effects of nicotine addiction, such as headaches, mood swings, and sleep disturbances. 

1. Decide why you want to quit and write it down or put it in your phone.  
2. Pick a day to stop vaping. Put it on the calendar and tell supportive friends and family that you’re quitting on that day. 
3. Get rid of all vaping supplies. 
4. Download tools (such as apps and texting programs) to your phone that can help with cravings and give encouragement while you try to stop vaping. 
5. Understand withdrawal and be prepared for the signs of withdrawal. 
6. Avoid places and people that trigger the urge to vape. 

The signs of withdrawal are strongest in the first few days after stopping. They get better over the following days and weeks. 

Get ready for feelings, people, and places that make you want to vape. If possible, avoid places and people that trigger the urge to vape. If you feel the urge to vape, try these things instead: 

• Chew sugar-free gum or drink water 
• Text, call, or hang out with a friend who will support you 
• Listen to your favorite playlist 
• Go for a walk or jog 
• Try yoga or meditation 
• Take 10 deep breaths 
• Keep your hands busy with a hobby, like drawing 
• Go somewhere where smoking/vaping isn’t allowed 

Quitting vaping is a new and emerging process. Discuss quitting vaping with a health care provider or pharmacist, who may be able to provide additional advice, support, and resources (for example, nicotine replacement therapy medication). 

The QUASH App and the My Change Plan App can help with quitting vaping. 

QUASH App:

• QUASH is available for young adults who are thinking about quitting vaping. The app can assist with feeling better about health, saving money and take back control over health. Visit QUASH to make a quit plan that’s right for you. QUASH helps you quit smoking or vaping. 

My Change Plan App:

• Visit My Change Plan or download the free App for more tips on planning your quit attempt.