Studies and research in the past years have established smoking as a significant risk factor for shortened lifespan and disability, making it an urgent global public health issue, especially for those over 50.

Indeed, those over 50 make up the largest proportion of smokers in the United States - 14.9% of all 45-64 smoke, whilst 8.3% of over 65s still indulge - that's a larger percentage than the 18-24 age range.

According to a study from The Lancet around 70% of smokers do intend to quit. However, the cessation journey can be challenging due to their physiological dependence on the habit. Smokers who succeed in quitting typically take up to an average of six attempts before achieving long-term abstinence. At the same time, the challenges associated with successfully quitting long-term can be a factor in why some people still choose to smoke. Side effects such as cigarette cravings and withdrawal symptoms can be unpleasant and disrupt daily activities, so it may seem easier to just stick with the habit.

Similarly, some smokers may be discouraged from quitting or reducing their smoking habit because they deem themselves "healthy smokers." For example, some smokers still routinely exercise or engage in some physical activity to balance out their health. Likewise, other smokers may still have healthy lungs despite years of smoking cigarettes — an anomaly that researchers have attributed to genetic factors. In this post, we'll be looking at whether or not "healthy smokers" do exist.

Smoking and exercise

While we mentioned that some smokers may seem like "healthy smokers" because they continue to exercise or maintain regular physical activity, cigarette smoking is more likely to impact or impede exercise outcomes. For example, a study evaluating the impact of smoking on maximum oxygen uptake maintains that smoking increases risks for respiratory infections, worsens asthma, and can lead to chronic obstructive pulmonary disease (COPD) and cancers.

Changes in lung function among smokers can significantly impact athletic performance. Previous studies have established that individuals who smoke and engage in physical activity underperform compared to non-smokers. So, while smokers can certainly continue smoking while having athletic hobbies or exercising regularly, the consensus is that you are more likely to enjoy and perform better if you quit the habit.

Smoking and diet quality

Another observation that may play a role in perpetuating the myth of "healthy smokers" is that smokers may maintain a healthy diet to offset the outcomes of their smoking habit. While a healthy diet is undoubtedly helpful in keeping your body in shape, the toxic ingredients contained in cigarettes can still outweigh the benefits of a well-balanced diet. Instead, a Nutrients study examining how diet quality affects smoking cessation emphasizes that the relationship isn't bidirectional.

A study published by the National Library of Medicine explored how diet quality can mediate smoking cessation and the depressive symptoms associated with smokers post-cessation. Researchers cited previous studies showing that quitters typically have a better diet than smokers. In general, quitters have a higher intake of fruits, vegetables, and grains. On the other hand, quitters also have a lower alcohol intake, total energy, and total fat.

Easing cessation

Of course, while the data so far has busted the "healthy smokers" myth, that doesn't mean smokers can't make the necessary changes to be healthy. Smokeless alternatives like nicotine pouches have become increasingly popular in recent years as accessible, discreet, and potentially less harmful alternatives to smoking. These pouches also come in different nicotine strengths to cater to different tolerance levels and make the switch easier. Pouches from brands such as ZYN and Rogue range from extra strong pouches to light ones to help all levels of smokers. They also come in different flavors, from ZYN spearmint pouches for a cooling, refreshing taste to spicy cinnamon from popular brands like Rogue. Citrus, coffee, and even mango. The different flavors and strengths lead to a bespoke approach to cessation, facilitating the individual to tailor the product to their needs.

There has also been a rise in other nicotine products in recent years. The market growth is due to companies investing in new product development and mergers. For example, Lucy Goods has become a popular nicotine company that provides alternative products to reduce smoking rates. Products include nicotine gum and lozenges, which, like nicotine pouches, are smokeless and will not impact lung health the way smoking does.

Conclusion

Finally, aside from switching to healthier and smokeless alternatives to cigarettes, why not embrace regular physical activity and a good diet as ways to ease the cessation journey? Instead of exercising to try and offset the harms of cigarette smoking, it can be more productive to use exercise as a distraction when you feel the cravings coming on. At the same time, you end up healthier and boost your immune system and lung strength. On the other hand, a more nutritious diet featuring fruits and vegetables can restore lost nutrients to your body and potentially even reduce cigarette cravings, as these can worsen the taste of cigarettes. With better habits, you can improve your overall health in the long term and feel great, even after quitting.