It’s been more than 50 years since the Surgeon General first linked smoking to cancer, chronic bronchitis, and heart disease. Since then, the number of adult Americans who smoke has dropped a lot: from 42% in 1964 to 14% in 2019. That’s according to the most recent research from the Centers for Disease Control and Prevention (CDC).

Tobacco research and education have helped drive this change, says Alex Prokhorov, MD, PhD. Dr. Prokhorov is director of the Youth and Family Cancer Prevention Program and Tobacco Outreach Education Program at MD Anderson Cancer Center in Houston. But even with all that’s known about smoking, many myths still exist. Here are 7 of the most common ones and the truth behind them.

Myth 1: I’ll definitely gain weight if I quit smoking.

This is often the biggest reason people are afraid to quit smoking, says Dr. Prokhorov. It’s true that you might gain a few pounds. But it’s not a guarantee. If you have a few simple strategies in place to help counter the causes of post-quit weight gain, you can keep the pounds off.

One of the reasons we gain weight after quitting has to do with our taste buds. You can’t taste food as well when you smoke. After you quit, your sense of taste rebounds. “Since you’re able to taste food a lot better, you eat a little more,” Dr. Prokhorov says. So stick to healthy portions. And keep your favorite good-for-you foods on hand. Stock up on:

• Lean proteins (skinless poultry, beans, low-fat dairy, fish).
• Healthy fats (salmon, olive oil, avocados).
• Plenty of fruits and veggies.

Your metabolism also returns to normal after quitting smoking. (Smoking may slightly increase metabolism.) Adding exercise to your routine can help make up the difference in how many calories you’re burning.

Myth 2: My lungs are already damaged from polluted air. Smoking won’t make them worse.

Many people who live in big cities or industrial towns with poor air quality believe this. But it’s not true. “It’s simple math,” Dr. Prokhorov says. “If you inhale cigarette smoke on top of polluted air, it’s double the trouble.”

Myth 3: Smoking once in a while isn’t harmful.

Don’t be fooled into thinking that smoking “just” when you’re with friends or on the weekends won’t affect your health. Any amount of tobacco is bad for you. In fact, one study found that smoking an average of less than 1 cigarette a day still increases your risk of an early death. That risk has an especially strong connection with a higher risk for lung cancer and other smoking-related causes of death such as heart disease.

In addition to tobacco, cigarettes have harmful cancer-causing chemicals like formaldehyde and ammonia. So even just smoking once in a while puts you at risk for smoking-related diseases, Dr. Prokhorov says.

Myth 4: Electronic cigarettes are harmless.

Electronic cigarettes, aka e-cigarettes or vapes, typically use batteries to heat flavored liquids. That produces vapor instead of smoke. Although some e-cigarettes don’t have nicotine, most do.

A CDC study of e-cigarettes sold in the United States found that 99% of them had nicotine, which is highly addictive. E-cigarettes generally have far fewer toxic chemicals than traditional cigarettes. But they still have cancer-causing chemicals and heavy metals like nickel, tin, and lead that are breathed into the lungs.

Myth 5: Smoking relieves my stress.

It’s actually the time between cigarettes that’s making you stressed, Dr. Prokhorov says. Remember, nicotine in tobacco is addictive. When you smoke, nicotine reaches your brain quickly. But it also wears off quickly. And when it wears off, you may experience withdrawal symptoms and crave another cigarette. In other words, cigarettes are the reason you feel more stressed in the first place. To lower stress without lighting up, talk to a friend, take some deep breaths, or go on a short walk.

Myth 6: I’m only hurting myself.

Secondhand smoke has been linked to cancer, heart disease, and breathing problems in people who don’t smoke. But did you know there’s something known as thirdhand smoke too? Thirdhand smoke is a residue. It lingers on surfaces like floors, furniture, and clothing, even in a well-ventilated room.

“Think of toddlers who are crawling and putting their hands in their mouths,” Dr. Prokhorov says. “They get that residue from cigarette smoke.”

Research on thirdhand smoke is still fairly limited. But one study found that thirdhand smoke causes human DNA damage. Another found that it helps form carcinogens. These are potentially cancer-causing compounds that represent a health hazard.

Myth 7: People who smoke are happy they smoke.

Smoking is a burden on your budget. The average cost for a pack-a-day habit is $2,292 a year. And many smokers are unhappy about their habit. Nearly 70% of adult smokers in the U.S. want to quit smoking, according to the CDC. “I’ve seen people who have tried to quit and don’t know what to do,” Dr. Prokhorov says. “That tells you about the strength of addiction.”

The good news is that you can quit smoking. And there are many good reasons to try. By quitting, you’ll have more energy, breathe easier, and lower your risk for disease. And that’s no myth.

Ready to quit?

You don’t have to go it alone. The best way to quit smoking is a combination of medication and counseling, according to the MD Anderson Cancer Center. Using a nicotine replacement therapy product like the nicotine patch can boost your chances of quitting by 50% to 60%, research shows. And your doctor might suggest a smoking cessation program like the one offered through Wellframe, your digital health management app. A structured program like this one can make it easier to kick the habit for good.

The most important part: Just keep trying. If you quit, then slip up, it’s okay. Just recommit and move forward.

[Sources:]

[1] “Cigarette Smoking Among Adults — United States, 1992, and Changes in the Definition of Current Cigarette Smoking. MMWR, Centers for Disease Control and Prevention, 2001, https://www.cdc.gov/mmwr/preview/mmwrhtml/00033250.htm. Accessed October 9, 2021.

[2] “Smoking & Tobacco Use: Fast Facts and Fact Sheets.” Centers for Disease Control and Prevention, December 10, 2020, https://www.cdc.gov/tobacco/data_statistics/fact_sheets/index.htm. Accessed October 9, 2021.

[3] Inoue-Choi M, Liao L, Reyes-Guzman C, et al. “Association of long-term low-intensity smoking with all-cause and cause-specific mortality in the NIH-AARP Diet and Health Study.” JAMA Internal Medicine. December 5, 2016.

[4] “Quick Facts on the Risks of E-Cigarettes for Kids, Teens, and Young Adults.” Centers for Disease Control and Prevention, September 30, 2021, https://www.cdc.gov/tobacco/basic_information/e-cigarettes/Quick-Facts-on-the-Risks-of-E-cigarettes-for-Kids-Teens-and-Young-Adults.html. Accessed October 9, 2021.

[5] Hang B, Sarker AH, Havel C, et al. “Thirdhand Smoke Causes DNA Damage in Human Cells.” Mutagenesis, vol. 28, no. 4, July 2013: 381-391.

[6] Sleiman M, Gundel LA, Pankow JF, et al. “Formation of Carcinogens Indoors by Surface-Mediated Reactions of Nicotine with Nitrous Acid, Leading to Potential Thirdhand Smoke Hazards.” Proceedings of the National Academy of Sciences of the United States of America, vol 107, no. 15, April 2010: 6576-81.

[7] Jarvis DL, Leaderer BP, Chinn S, et al. “Indoor Nitrous Acid and Respiratory Symptoms and Lung Function in Adults.” Thorax, vol. 60, 2005: 474-479.

[8] “Study Reveals Dangers of Nicotine in Thirdhand Smoke.” Berkeley Lab, February 8, 2010, https://newscenter.lbl.gov/2010/02/08/dangers-of-third-hand-smoke/. Accessed October 9, 2021.

[9] Hartmann-Boyce J, Chepkin SC, Ye W, et al. “Can Nicotine Replacement Therapy (NRT) Help People Quit Smoking?” Cochrane, May 31 2018.