Quitting smoking can be challenging, but there are a number of tools and alternatives that can help you along your journey.
In this guide we share information about some of the various smoking alternatives available and explore the different products designed to help people reduce their reliance on cigarettes. Read on for a comprehensive overview of options and empowering information for anyone considering the transition to a smoke-free future.
Why consider alternatives to smoking?
There are a number of reasons for making the move away from smoking traditional cigarettes, many of which relate to harm reduction for you and the people around you. Alternatives to cigarettes typically eliminate the combustion of tobacco, which is the primary cause of smoking-related disease.
There are other positive impacts to consider too, such as financial savings, improved sense of smell and taste, and the elimination of second-hand smoke.
Stopping smoking ‘cold turkey’ has been shown to be an ineffective method that is really tough, according to the NHS. Most people can benefit from some kind of nicotine replacement to aid them as they stop smoking. Nicotine replacements like vaping, pouches, strips and so on offer a way to manage nicotine cravings during a stop smoking attempt. This can help you avoid withdrawal symptoms and help aid you on your journey.
Understanding the options available
There are a wide variety of smoking alternatives to explore, including vape kits, nicotine pouches, nicotine strips and more. These offer different ways of absorbing nicotine and each can be particularly suited to either personal preference or a particular situation. Below, we will explore some of the most popular smoking alternatives and the ways they can be utilised.
Vaping: the popular and effective choice
Vaping is one of the most widely used and successful smoking cessation tools, thanks to a variety of important factors, including ease of use and convenience.
Action on Smoking and Health (ASH) has found vaping to be the most popular stop smoking tool for smokers who have successfully quit in the last five years. ASH also reveals that there are now estimated to be around 5.6 million vapers in the UK, and over half of them have completely quit smoking, with many others using vaping to help them reduce their cigarette use.
What’s more, there is evidence to suggest that vaping is more effective than nicotine replacement therapies (NRTs) like patches and gum for smoking cessation. So what makes vaping such a popular and effective alternative to smoking? There are a few main points to consider.
What is vaping?
Vaping is the process of heating an e-liquid to produce a vapour, which is then inhaled. This vapour may contain nicotine, or it may be nicotine-free. Unlike cigarettes, there is no combustion, and no tar or carbon monoxide is produced through vaping. Vaping relies on an electronic device known as a vape or e-cigarette.
There are a huge range of vaping devices on offer, from simple starter kits to more advanced vape kits that allow greater customisation for the user. Find out more in our beginner’s guide to vaping.
The benefits of vaping
The benefits of vaping as a tool for stopping smoking can be very significant. One of the biggest and most important is the harm reduction. The Office for Health Improvement and Disparities (OHID) has found vaping to be at least 95% less harmful than smoking.
There are other important factors that make it such a useful tool, such as the fact that e-liquids are available in a variety of different nicotine strengths. This makes it possible for vapers to find the nicotine strength that will best reflect their previous intake from smoking, and even to gradually reduce their nicotine intake over time. For social or lighter smokers who have less need to wean themselves off nicotine, there are even nicotine-free e-liquids which can help satisfy the habit of smoking without introducing unneeded nicotine. Traditional NRTs like patches and gum do not offer much freedom when it comes to controlling nicotine intake. Whereas nicotine-containing e-liquids make it much easier to control the amount of nicotine to find what will be most effective for the individual.
Vape juices are also available in a huge range of flavours, including tobacco and menthol options that may be familiar to those who are on a stop smoking journey. There are also many other flavour types, which can help people move away from the taste of tobacco altogether and make for a more enjoyable experience that will keep you inclined to pick up your vape in favour of returning to cigarettes.
The act of vaping also closely replicates the feel of smoking, from the inhale, to the hand to mouth action, so it not only offers an alternative nicotine source but also helps replace the physical act of smoking.
The NHS and UK Government have endorsed vaping as an effective stop smoking aid, and most stop smoking clinics will now offer e-cigarettes as a tool to clients. Also, the Government’s swap to stop scheme, which was announced in April 2023, provided vaping starter kits to many smokers through their local stop smoking clinics to aid them in making a quit attempt.
Nicotine pouches
A modern and innovative new product, nicotine pouches offer a completely smoke-free alternative. They can be used on their own or alongside other stop-smoking options, such as vaping. Some people choose to use nicotine pouches on occasions when vaping is not viable, such as on a long-haul flight, during busy working hours or in public spaces that do not allow vaping or smoking.
What are nicotine pouches?
Nicotine pouches are small and discreet pouches made from plant-based fibres that are placed between the gum and lip. They contain nicotine, gum and food-grade flavourings and when saliva moistens the pouch, nicotine is delivered to the body without the need for inhalation. Nicotine pouches are designed to stay in place for between 5 and 60 minutes and are very discreet. They are available in a variety of different flavours and nicotine strengths, so you can find the option best suited to your particular needs.
Nicotine pouches also produce no smoke or vapour, meaning they can be used in places where smoking or vaping is typically not permitted. They can be used anywhere, with no inhalation or exhalation needed and they generate no mess or odour.
It is also worth noting that while nicotine pouches are inspired by snus and are used in the same way, they contain no tobacco and are a very different product. Snus is banned in the UK, while nicotine pouches are readily available.
As a relatively new alternative to smoking, research into the effectiveness of nicotine pouches as an effective cessation tool are ongoing. However, they do offer a clean and discreet way to absorb nicotine.
You can find out more in our how to use nicotine pouches guide.
Heated tobacco products
A lesser known but viable alternative are heated tobacco products, which offer a different experience and innovative way to replicate some of the sensations of smoking, while removing the need for combustion.
How do heated tobacco products work?
Heated tobacco products use a device to heat a specially designed tobacco stick to a lower temperature than a cigarette. The application of heat releases a nicotine-containing vapour and users experience the nicotine hit, tobacco taste, and feel of smoking. However, because the tobacco is heated and not burned, there is no smoke and significantly fewer harmful chemicals are produced compared to traditional smoking.
The research into heated tobacco, also referred to as heat-not-burn, is ongoing, as it is another relatively new alternative to smoking. There has been some research into the fact that people who switched from cigarettes to heated tobacco had lower levels of exposure to harmful chemicals than those who continued to smoke. We expect to see more studies and research emerge in the future.
Heated tobacco products can be a useful tool for those who are looking to give up smoking but are not yet ready to give up tobacco altogether. While heated tobacco removes the particularly harmful combustion part of the process, it does offer a very authentic experience and does use tobacco, which means it can feel very similar to the act of smoking.
Nicotine strips
Another discreet and smoke-free alternative, nicotine strips can be placed on the tongue or against your cheek. They quickly dissolve and deliver nicotine without the need of combustion or tobacco. Like nicotine pouches, they are handy for situations where vaping and smoking is not permittable.
What are nicotine strips?
Nicotine strips are thin, dissolvable strips placed on the tongue or cheek. They dissolve quickly and are similar to breath strips, making them a very convenient option. Nicotine strips are a smoke-free way to deliver nicotine and can be a good option for those who prefer not to use pouches. Thery are available in a variety of different flavours and you can also choose from different nicotine strengths, ensuring you can select the options that will best allow you to manage your nicotine cravings.
As with nicotine pouches, strips can be used on their own or in conjunction with another smoking cessation tool, such as vaping. They are also a discreet and smoke-free option that makes them a popular choice for situations where smoking and vaping are not allowed, such as on planes or other forms of public transport.
Nicotine Replacement Therapies (NRTs)
There are also a number of traditional nicotine replacement therapies (NRTs) which are designed to help people quit smoking. These include options such as patches, gums, lozenges and sprays, all of which are designed to deliver nicotine to help manage cravings,
Patches and gums
Nicotine patches are small adhesive patches that are designed to be stuck to the skin. They then provide a slow, steady release of nicotine throughout the day.
Nicotine gum, on the other hand, offers a quick way to combat sudden cravings. It also contains nicotine, which can be absorbed when the gum is chewed. These well-known NRTs are widely available over-the-counter from pharmacies and supermarkets.
They can also be used alongside a vape kit, allowing users to tailor a stop smoking solution that helps them manage their cravings as well as tackle some of the physical habits of smoking.
Lozenges, sprays, and inhalators
There are also a few lesser known NRTs, which offer other ways to absorb nicotine. These include lozenges which, like nicotine gums, provide a discreet way to receive nicotine quickly or at the moment you notice a need for it.
Another option is a nicotine spray, which is a liquid solution that can be easily sprayed in the mouth. This results in a very fast-acting solution that is well suited to strong cravings. There are also inhalers, which deliver nicotine through a mouthpiece. As with vaping, this mimics the hand-to-mouth action of smoking, which can be useful for replacing the physical element of the habit.
Finding the right smoking alternative for you
When it comes to finding the right smoking alternative for you, the most important thing is thinking about your preferences, your current smoking habits and your needs. It is a good idea to speak to your doctor or a stop smoking service, as they will be able to offer advice suitable for your situation.
You can also explore our wide range of vape kits, including starter vape kits suitable for those transitioning away from smoking cigarettes. We also offer a wide selection of nicotine pouches and nicotine strips in a range of strengths and flavours. Discover the various tools and options available right now.
Sources
My.clevelandclinic.com - 03/18/2024
Ash.org.uk – 12/08/2024
Ash.org.uk – 01/08/2024
Cochrane.org – 17/11/2022
Gov.uk – 29/09/2022
NHS.uk – 10/10/2022
Gov.uk – 11/05/2023
Ucl.ac.uk – 06/01/2023
