Quitting Smoking, Vaping, and Energy Drinks
Key message
Section titled “Key message”- These substances keep the stress system active and undermine sleep, fitness, and recovery
- Quitting often yields noticeable benefits within days to weeks; in the longer term, the risk of cardiovascular disease and cancer decreases
- Success comes best with a plan: recognizing triggers, having a fixed replacement, and if needed, guidance and aids
1. Why quitting is meaningful
Section titled “1. Why quitting is meaningful”Nicotine gives a short stimulus, followed by restlessness and craving. Energy drinks (caffeine and often sugar/sweeteners) reinforce this pattern. Together they raise heart rate and blood pressure, disrupt sleep, and make stable habits more difficult.
2. What do they do in the body?
Section titled “2. What do they do in the body?”- Nicotine: raises heart rate and blood pressure and makes the brain dependent on short reward stimuli
- Vaping: often contains nicotine in high doses; use can increase unnoticed. The vapor can irritate the airways
- Energy drinks: peak and then dip, with more cravings and poorer sleep; in combination with nicotine, the burden is greater
3. When is quitting extra important?
Section titled “3. When is quitting extra important?”Quitting is meaningful for everyone, but extra relevant with metabolic dysregulation and increased risk of complications:
- Fatty liver (MASLD/MASH) or elevated liver enzymes
- Type 2 diabetes, prediabetes, or insulin resistance
- High blood pressure or (previous) cardiovascular disease
- Sleep apnea or persistent sleep problems
4. A practical quit plan
Section titled “4. A practical quit plan”- Map your pattern for 3 days: when, situation, feeling
- Choose a quit date within 1-3 weeks and tell 1 person in your environment
- Arrange replacement: water/tea, short walk, breathing, gum
- Make it easier: throw away cigarettes/vapes/pods and avoid the biggest risk moments in weeks 1-2
5. Dealing with cravings: riding out the wave
Section titled “5. Dealing with cravings: riding out the wave”Cravings come in waves and often subside within 5-10 minutes. A fixed approach helps:
- Stop: recognize the moment (this is craving, not necessity)
- Breathe: 5 times calmly (4 counts in, 6 counts out)
- Move: stand up, walk 2-5 minutes, drink water
- Replace: choose 1 alternative behavior (music, shower, call)
6. Nutrition that makes quitting easier
Section titled “6. Nutrition that makes quitting easier”Stable blood sugar helps against restlessness and snacking urges: 2-3 complete meals per day, adequate protein, plenty of vegetables, and as little soda/energy drinks/cookies/candy as possible.
For diabetes or blood pressure medication: discuss monitoring when making changes.
7. Movement, sleep, and stress
Section titled “7. Movement, sleep, and stress”- Movement: daily 20-30 minutes walking; short movement after meals also helps
- Sleep and stress: fixed times, caffeine not late, and 1 fixed de-stress strategy (walking, breathing, warm shower)
8. Aids and medication
Section titled “8. Aids and medication”Nicotine replacement (patch, gum, lozenge) can reduce withdrawal symptoms. Quit medication (such as varenicline or bupropion) may be suitable for selected individuals. Discuss this with your doctor or healthcare provider.
9. Relapse: keep it small
Section titled “9. Relapse: keep it small”- See relapse as information: what was the trigger?
- Restart the same day and make 1 agreement for the next risk moment
10. Reliable help
Section titled “10. Reliable help”- IkStopNu.nl and the Quitline 0800-1995
- Guidance via doctor/practice nurse or certified coach
- SineFuma or a quit app (e.g., Quiddy for young adults)
11. Key message to remember
Section titled “11. Key message to remember”Quitting works better when you know your triggers, have a fixed replacement ready, stabilize your nutrition and sleep, and seek help in time if going it alone doesn’t work.
Veelgestelde vragen
Why is quitting smoking and vaping important?
Nicotine raises heart rate and blood pressure and makes the brain dependent on short reward stimuli. Vaping often contains nicotine in high doses. In combination with energy drinks, the burden on heart and metabolism is even greater.
How can I deal with nicotine cravings?
Cravings come in waves and often subside within 5-10 minutes. Approach: 1) Stop and recognize the moment, 2) Breathe 5 times calmly (4 counts in, 6 counts out), 3) Move and walk 2-5 minutes, 4) Replace with alternative behavior.
What aids are available for quitting smoking?
IkStopNu.nl and the Quitline (0800-1995), SineFuma for guidance, Quiddy app for young adults. Nicotine replacement (patch, gum, lozenge) and quit medication (varenicline, bupropion) can help in consultation with your doctor.
For whom is quitting smoking extra important?
Extra relevant with fatty liver (MASLD/MASH), type 2 diabetes, prediabetes or insulin resistance, high blood pressure or cardiovascular disease, and with sleep apnea or persistent sleep problems.
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.