Quitting Tobacco, Naswar and Alcohol: What You Gain at Any Age

Quitting tobacco is one of the best gifts you can give yourself and your family, and it starts working almost immediately. It does not matter whether you smoke cigarettes, put naswar under your tongue, share a hookah with friends or have a habit of drinking at gatherings. Every day without them is a day your body uses to recover.

Why quitting is worth it at any age

Many people think, "I have smoked for decades, the damage is done." Research says otherwise. A large US study found that people who quit before age 40 avoided about 90% of the extra risk linked to continued smoking, and those who quit later also gained years of life (NEJM, 2013).

WHO gives a clear picture of what people gain compared with those who keep smoking: quitting at about 30 adds almost 10 years of life expectancy, at about 40 — 9 years, at about 50 — 6 years, and at about 60 — 3 years. Quitting also helps people who already have heart disease: those who stop after a heart attack lower their chance of another one by about half (WHO).

There is a bonus for the whole family. When you stop smoking at home, children breathe cleaner air, with less risk of asthma and ear infections (WHO).

What happens after the last cigarette

Source: WHO.

Naswar, hookah and e-cigarettes

Naswar is smokeless tobacco. Because there is no smoke, many people consider it harmless, but it contains nicotine and cancer-causing substances. A study of data from 113 countries linked smokeless tobacco to cancers of the mouth, throat and esophagus and to heart disease (BMC Medicine, 2015). The good news: once you stop, your gums and mouth get a chance to recover. Show your dentist any white patch or sore in the mouth that does not heal within a couple of weeks.

Hookah is still tobacco smoke, and a long session with friends adds up. E-cigarettes are not a safe replacement either: WHO states that they are harmful to health and are not safe. WHO's overall message is simple — all forms of tobacco use are harmful (WHO).

A step-by-step plan to quit

1. Pick a quit date within the next two weeks and tell your family and close friends. Support works better than secrecy.
2. Know your triggers. Write down when you reach for a cigarette or naswar: with tea after a meal, at the choyxona, during stress, in the car.
3. Clear your home and car of cigarettes, naswar, lighters and ashtrays the day before.
4. Talk to a doctor at your family polyclinic. Counseling and medication can more than double your chance of success (WHO), and nicotine replacement such as patches or gum raises it by about 50–60% (Cochrane, 2018). Your doctor will advise what suits you.
5. Replace the ritual. A short walk after meals, a glass of water, sugar-free gum or a cup of green tea can take the place of the habit.
6. Plan for difficult moments such as weddings and gatherings. Decide in advance what you will say: "Thank you, I have quit."
7. If you slip, keep going. One cigarette does not erase your progress. Many people need several attempts before they quit for good.

Handling cravings and withdrawal

A craving feels strong, but it usually passes within a few minutes. Try the "four Ds":

• Delay — tell yourself you will wait ten minutes.
• Deep breathing — breathe in for 4 seconds and out slowly for 6.
• Drink water — slowly, in small sips.
• Do something else — walk, call a friend, wash your hands, tidy up.

Irritability, restlessness, trouble concentrating and poor sleep are normal in the first days. They are signs that your body is adjusting, and they usually ease over the following weeks. Regular walks and a steady sleep schedule make this period easier.

Alcohol: less is better, none is best

WHO states that no amount of alcohol is safe for health: the risk starts from the first drink. Alcohol causes at least seven types of cancer, including bowel cancer and breast cancer in women (WHO Europe, 2023). Possible benefits for the heart have not been shown to outweigh these risks.

Cutting back pays off quickly in everyday life: many people notice better sleep, steadier mood, more energy and more money in their pocket. Practical steps:

• Plan alcohol-free days, and then alcohol-free weeks.
• At celebrations, hold a glass of water, juice or tea — no one has to explain their choice.
• Avoid drinking to cope with stress; a walk or a conversation helps more.

An important safety note: if you drink heavily every day, do not stop suddenly on your own. Abrupt stopping can cause serious withdrawal symptoms, so talk to a doctor who can help you cut down safely.

Make every free day count

The 100 Yosh app has a daily task, "A day free of tobacco, naswar and alcohol," in its Prevention pillar. Mark it each evening, and the Progress tab shows your streak and the last 30 days. The app also reminds you when check-ups such as your annual check-up or dental visit are due. It is free, has no ads, and works on iPhone, iPad, Mac, Apple Watch and Android.

This article is for general information and is not medical advice — talk to your doctor before making decisions about your health.