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
Quit Smoking and Vaping
The HKPR District Health Unit plays a pivotal role in raising awareness about the dangers associated with smoking and vaping, while also providing essential resources and interventions to support those looking to quit.
Through education, policy initiatives, and community outreach, public health is at the forefront of efforts to combat the detrimental impact of smoking and vaping, ultimately striving to create healthier communities for all.
Smoking
Smoking tobacco is the number one cause of preventable disease and death in Canada. It reduces your overall health and has negative health effects on nearly every organ in the body. Half of all long-term users will die of a tobacco-related illness. Learn more about the health effects of smoking from Health Canada.
Second and Third-Hand Smoke
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.
Respiratory Illness
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.
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.
- CAMH - Centre for Addiction and Mental Health
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.
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.
Smoking and Youth
No amount of Nicotine is safe for youth. Nicotine is highly addictive and nicotine exposure can harm brain development as teens grow.
Youth and young adults can show signs of nicotine dependence quickly!
- Nicotine dependence can worsen anxiety and depression and lead to poor mental health.
- Nicotine reduces the amount of the neurotransmitter dopamine that is broken down by neurons in the prefrontal cortex, a region of the brain that lies just behind the forehead.
- Nicotine stimulates the release of the chemical dopamine in the brain. Dopamine is involved in triggering positive feelings. It is often found to be low in people with depression, who may then use cigarettes to temporarily increase their dopamine supply.
- Nicotine can trigger brain changes that make people, particularly young people, crave more nicotine. Until about age 25, the brain is still developing and each time a new behavior or skill is learned it builds a stronger connection.
- According to research, it takes about 3months for your dopamine levels to return to normal, and the reward part of your brain will no longer require nicotine.
Nicotine is a chemical commonly found in cigarettes, e-cigarettes, and other commercial tobacco products.
NO AMOUNT OF NICOTINE IS SAFE FOR YOUTH
Want to Quit Smoking?
Stop on the Net maybe for you!
Join today from the comfort of your home and receive free nicotine replacement therapy (NRT) patches and gum/lozenges mailed to your address.
Vaping
Vaping is not harmless. The health effects are still being studied as these products are still relatively new and more research is needed. Some research has shown that vaping has short-term health and that vape products contain many harmful chemicals. The long-term health impacts of vaping are currently not known.
The Tobacco industry re-invented itself to create e-cigarettes (vaping). This new invention was appealing to many because:
- People, especially youth, love electronic devices.
- Removing the need to burn tobacco means vapes can be marketed as a "safer" alternatives to cigarettes.
- E-liquid comes in thousands of flavours, making them appealing to users of all ages.
- Over 90% of youth who vape, started with a flavoured vape.
- Electronic cigarettes (e-cigarettes) or vapes are battery-powered devices that vaporize the liquid contents (called e-liquid) of a cartridge that is then inhaled by the user.
- E-cigarette devices and e-liquid/cartridges are not regulated for consumer safety. e.g. there are no regulations to prevent manufactures from using diacetyl, a flavouring agent known to
cause irreversible lung damage.
E-Liquid, the liquid contents in an electronic cigarette or vape, is made up of:
- Chemical Flavouring
- Nicotine
- Glycerin
- Propylene Glycol (PG) is one of the main ingredients found in e-liquids, and is a known irritant when inhaled.
Quitting Vaping: Tips and Tricks for Young Adults (ages 19-29)
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).
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
It 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.
Benefits of Quitting
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.
- Decide why you want to quit and write it down or put it in your phone.
- Pick a day to stop vaping. Put it on the calendar and tell supportive friends and family that you’re quitting on that day.
- Get rid of all vaping supplies.
- 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.
- Understand withdrawal and be prepared for the signs of withdrawal.
- Avoid places and people that trigger the urge to vape.
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.
It’s Ok to say “no thanks, I’m not interested”
Turn down an offer to vape or do drugs, if this makes you feel uncomfortable afterwards you can always walk away. Taking a stand and leading the way, can open opportunities for other people to follow you! Pressure from friends and peers can be tough, be proud of your decision and the ability to stand up for yourself and your choices.
Ask them questions
When friends and peers pressure you to vape or do drugs sometimes asking them questions can make it easier to say “no”. Questions like “Why do you vape?” or “How long have you been vaping” “Do you understand the risks?” “Do you plan on Quitting?” By steering the questions towards them they can provide more reasons for you to turn it down.
Blame your parents
It’s so important to take care of ourselves and make smart choices, especially when it comes to drugs. Here’s a cool tip: You can use your parents as the “bad guy” when you’re faced with offers to do drugs. How? Well, think of it this way- your parents/ caregivers have set clear boundaries and expectations about staying away from drugs. Saying things like “I’d be in so much trouble if my parents found out.” Or “Sorry I’m grounded and have to go home”. This can be a great way to avoid the situation.
Create a code word
If you anticipate and uncomfortable situation at a party or get together where you may be pressured to try things you don’t want, having a code word with your parents/caregivers can help you avoid these situations without your friends knowing. Call or text your parents/caregivers with this code to let them know you need an excuse to leave and come home.
Hang out with friends who share your values
Having a trusted circle of friends who do not do drugs or vape can help you be true to your values and choices and avoid peer pressure.
Talk to a trusted adult
Talking to an adult you trust (parent, teacher, family member) can allow you to ask questions about vaping and drugs and understand the facts in a safe, non-judgmental environment.
Dealing with Withdrawal Symptoms
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
https://kidshelpphone.ca/ and Kids Help Phone: 1-800-668-6868
https://www.connexontario.ca/en-ca/our-services
https://www.drugfreekidscanada.org/
CAMH - Centre for Addiction and Mental Health
Consider the Consequences of Vaping - Canada.ca
Online Youth Wellness Hub - Health Canada Experiences
Quit Smoking: Awareness resources - Canada.ca
Want to Quit Vaping?
Get Quash today!
Quash is a judgement-free app to help you quit smoking or vaping —the way you want!
Quitting Vaping: Tips and Tricks for Youth (grades 7 – 12)
Are you ready to quit vaping? With the right tips and tricks, you can be on your way to living a healthier life free of vaping. Get insight into the best ways to quit vaping and live a healthier lifestyle.
It’s Ok to say “no thanks, I’m not interested”
Turn down an offer to vape or do drugs, if this makes you feel uncomfortable afterwards you can always walk away. Taking a stand and leading the way, can open opportunities for other people to follow you! Pressure from friends and peers can be tough, be proud of your decision and the ability to stand up for yourself and your choices.
Ask them questions
When friends and peers pressure you to vape or do drugs sometimes asking them questions can make it easier to say “no”. Questions like “Why do you vape?” or “How long have you been vaping” “Do you understand the risks?” “Do you plan on Quitting?” By steering the questions towards them they can provide more reasons for you to turn it down.
Blame your parents
It’s so important to take care of ourselves and make smart choices, especially when it comes to drugs. Here’s a cool tip: You can use your parents as the “bad guy” when you’re faced with offers to do drugs. How? Well, think of it this way- your parents/ caregivers have set clear boundaries and expectations about staying away from drugs. Saying things like “I’d be in so much trouble if my parents found out.” Or “Sorry I’m grounded and have to go home”. This can be a great way to avoid the situation.
Create a code word
If you anticipate and uncomfortable situation at a party or get together where you may be pressured to try things you don’t want, having a code word with your parents/caregivers can help you avoid these situations without your friends knowing. Call or text your parents/caregivers with this code to let them know you need an excuse to leave and come home.
Hang out with friends who share your values
Having a trusted circle of friends who do not do drugs or vape can help you be true to your values and choices and avoid peer pressure.
Talk to a trusted adult
Talking to an adult you trust (parent, teacher, family member) can allow you to ask questions about vaping and drugs and understand the facts in a safe, non-judgmental environment.
It starts with planning:
- What are the top three reasons why you want to quit?
- Write these down.
The ‘Not An Experiment’ website can help you with quitting vaping or help with quitting tobacco products. Vaping has long-term negative health effects visit NotAnExperiment.ca for information about going vape-free for good!
Reward yourself:
- Think of ways to reward yourself when quitting
- Make a list
- Reward yourself after you have quit for a day, a weekend or a week.
Be aware of triggers that can affect you:
- Triggers can be places
- Triggers can be people
- Avoid triggers, temptations and cravings by being aware of them and having a plan to deal with them
Think about ways to deal with triggers, withdrawal or cravings:
- Drink water. Deep breathing. Distract yourself.
- Talk to a friend. Text a friend.
- Stay busy. Get active. Go for a walk. Climb stairs.
- Chew sugar free gum. Read a book. Doodle.
Think about people who will be there to support you when you are quitting:
- Make a list of people who you can turn to for support
- The list includes people you can talk to about quitting
- The list includes people you can depend on while quitting
- The list may include your health care provider or your pharmacist
- People on your list are good role models, or good listeners, or are very encouraging or are very patient and caring.
- Let them know how you would like to be supported when quitting
Be prepared for withdrawal symptoms and have a plan to deal with the symptoms. You may experience:
- Feeling anxious
- Feeling sad
- Feeling tired
- Headaches
- Trouble sleeping
- Strong urge to vape
Withdrawal symptoms are normal and will get better over time. If your symptoms do not go away, talk to your health care provider or pharmacist.
https://kidshelpphone.ca/ and Kids Help Phone: 1-800-668-6868
https://www.connexontario.ca/en-ca/our-services
https://www.drugfreekidscanada.org/
CAMH - Centre for Addiction and Mental Health
Consider the Consequences of Vaping - Canada.ca
Online Youth Wellness Hub - Health Canada Experiences
Quit Smoking: Awareness resources - Canada.ca
Support and inform your youth on the different ways to say "NO"
It’s Ok to say “no thanks, I’m not interested”
Turn down an offer to vape or do drugs, if this makes you feel uncomfortable afterwards you can always walk away. Taking a stand and leading the way, can open opportunities for other people to follow you! Pressure from friends and peers can be tough, be proud of your decision and the ability to stand up for yourself and your choices.
Ask them questions
When friends and peers pressure you to vape or do drugs sometimes asking them questions can make it easier to say “no”. Questions like “Why do you vape?” or “How long have you been vaping” “Do you understand the risks?” “Do you plan on Quitting?” By steering the questions towards them they can provide more reasons for you to turn it down.
Blame the parents
It’s so important to take care of ourselves and make smart choices, especially when it comes to drugs. Here’s a cool tip: You can use your parents as the “bad guy” when you’re faced with offers to do drugs. How? Well, think of it this way- your parents/ caregivers have set clear boundaries and expectations about staying away from drugs. Saying things like “I’d be in so much trouble if my parents found out.” Or “Sorry I’m grounded and have to go home”. This can be a great way to avoid the situation.
Create a code word
If you anticipate and uncomfortable situation at a party or get together where you may be pressured to try things you don’t want, having a code word with your parents/caregivers can help you avoid these situations without your friends knowing. Call or text your parents/caregivers with this code to let them know you need an excuse to leave and come home.
Hang out with friends who share your values
Having a trusted circle of friends who do not do drugs or vape can help you be true to your values and choices and avoid peer pressure.
Talk to a trusted adult
Talking to an adult you trust (parent, teacher, family member) can allow you to ask questions about vaping and drugs and understand the facts in a safe, non-judgmental environment.
- New “smart vapes” include high-tech features such as GPS tracking, phone connectivity, Bluetooth connection and a unique screen displaying personal photos.
- There are other models that feature video game controls. These products are attractive to youth and may couple nicotine addiction with gaming disorders, according to a paper published in Tobacco Control.
- With few regulations on new e-cigarette products being enforced, celebrities have entered the market at the risk of exposing their young fans to highly addictive products.
- Retailers are not permitted to sell tobacco products, including e-cigarettes, to those under 21. However, despite the age restriction, e-cigarette sellers are promoting products to youth on TikTok. They entice youth by advertising discreet shipping services that hide e-cigarettes in things such as cosmetics or hair accessories. This allows customers to receive restricted products and not be asked for identification to prove their age.
The Industry and Social Influence
Talk to your youth about the influence that the tobacco industry and social influence can have.
There are several risks for Youth who vape. According to Not An Experiment, it can include:
- Immediate and long-term health effects
- Lung damage and changes to the brain
- Addiction to nicotine
- Difficulty learning and reduced impulse control
- Increased anxiety and stress
Preventing Youth from Smoking and Vaping
Parents, caregivers, teachers and other trusted adults can all initiate a conversation and help support youth by talking about smoking and vaping and understanding it.
Need for more information?
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