The Advantages of Quitting Tobacco: A Healthier Future for Canadians
Tobacco use, especially smoking, has been a part of many people’s lives for decades. But today, more Canadians are choosing to quit—and for good reason. Quitting tobacco is one of the best decisions you can make for your health, your wallet, and your future. Whether you're a teenager, adult, or senior, it's never too late to stop using tobacco and start living a healthier lifestyle.
What Is Tobacco and Why Is It Harmful?
Tobacco is a plant that contains nicotine, a highly addictive chemical. When tobacco is smoked, it releases harmful substances like carbon monoxide and tar. These chemicals damage your lungs, heart, and other parts of your body. Smoking is the leading cause of preventable death in Canada. It increases your risk of diseases like cancer, heart disease, stroke, and chronic lung problems like COPD (Chronic Obstructive Pulmonary Disease).
Health Benefits of Quitting Tobacco
The good news is that your body starts healing almost immediately after you quit smoking. Here’s what happens when you stop:
After 20 minutes: Your heart rate and blood pressure begin to return to normal.
After 8 hours: The level of carbon monoxide in your blood drops to normal.
After 24 hours: Your risk of having a heart attack starts to decrease.
After 2 weeks to 3 months: Your lungs begin to work better, and breathing becomes easier.
After 1 year: Your risk of heart disease is cut in half.
After 5 years: Your risk of stroke is the same as someone who never smoked.
After 10 years: Your risk of dying from lung cancer is about half that of a smoker.
After 15 years: Your risk of heart disease is the same as someone who never smoked
These changes show that quitting tobacco can greatly improve your health and help you live longer.
Social and Environmental Benefits
Smoking affects more than just the person who smokes. Second-hand smoke can harm your family and friends. It increases the risk of asthma, lung infections, and even cancer in people who don’t smoke. By quitting, you protect the health of those around you too.
Smoking also harms the environment. Cigarette butts are one of the most common types of litter in the world. They pollute land and water and take years to break down. Tobacco farming uses harmful chemicals and causes deforestation.
Financial Benefits
Smoking is expensive. In Canada, a pack of cigarettes can cost over $20. If someone smokes a pack a day, that adds up to more than $7,000 a year! Quitting tobacco means you can save money and spend it on other things—like hobbies, travel, or gifts for loved ones.
What About Vaping?
Vaping has become popular among Canadian teens, but many don’t realize the risks. Vapes often contain nicotine which can affect brain development, memory, and mood. Even short-term use can lead to coughing, chest pain, and breathing problems.
Many people believe vaping is safer than smoking, but that’s not true. Inhaling chemicals from vapes can lead to serious lung illnesses.
Quitting vaping has many benefits. Your lungs start to heal, your breathing improves, and your energy returns. You’ll also save money and feel more in control of your life. Many teens say they feel less stressed and more focused after quitting.
If you want to quit, you’re not alone. Your pharmacist can help create a plan that works for you.
Quitting Chewing Tobacco Is Important for Canadians
Chewing tobacco might seem safer than smoking, but it’s just as harmful—and sometimes even worse. In Canada, chewing tobacco is linked to serious health problems like cancer of the mouth, tongue, gums, throat, stomach, and bladder. It can also cause gum disease, tooth loss, and stained teeth
Chewing tobacco contains more nicotine than cigarettes, making it even harder to quit. Just 30 minutes of chewing can give you as much nicotine as smoking three cigarettes.
Quitting chewing tobacco has many benefits. Your mouth and gums start to heal, your breath improves, and your risk of cancer goes down.
There are many ways to quit. Speak with your pharmacist to find a tobacco quit plan that works for you.
Mental and Emotional Benefits
Quitting tobacco doesn’t just help your body—it helps your mind too. Many people feel less stressed and anxious after quitting. They sleep better, have more energy, and feel proud of their decision. Over time, people who quit tobacco report feeling happier and more in control of their lives.
Quitting Is Possible—And Help Is Available
Quitting tobacco isn’t easy, but it’s possible. Many Canadians have quit successfully, and there are lots of tools and programs to help you.
Your pharmacist is an excellent resource. Set up an appointment to create an individualized plan just for you.
Medications and Therapies
There are medications that can help reduce cravings and withdrawal symptoms. These include:
Nicotine patches, gum, pouches and lozenges
Prescription medications like bupropion and varenicline
Your pharmacist can help you to choose what is right for you.
Tips for Quitting
Here are some tips to help you quit:
Set a quit date: Choose a day to stop smoking and stick to it.
Know your triggers: Avoid situations that make you want to smoke.
Get support: Talk to friends, family, your pharmacist, or a quit coach.
Stay busy: Exercise, drink water, or chew gum to fight cravings.
Reward yourself: Use the money you save to treat yourself.
It’s Never Too Late
No matter how long you’ve used tobacco, quitting will improve your health. Even if you already have a related illness, quitting can help your body heal and make treatments more effective. Whether you’re 15 or 65, quitting tobacco is a smart choice.
Final Thoughts
Quitting tobacco is one of the most powerful things you can do for yourself and those around you. It improves your health, saves you money, protects the environment, and helps you live a longer, happier life. If you’re thinking about quitting, take the first step today. You’re not alone—millions of Canadians have done it, and you can too.
