World No Tobacco Day: Health Risks, Quitting Benefits & Support

World No Tobacco Day is observed every year on May 31 to raise awareness about the health risks of tobacco use and the tactics used to make tobacco and nicotine products attractive, especially to young people. The World Health Organization announced the 2026 theme as “Unmasking the appeal – countering nicotine and tobacco addiction,” focusing on how tobacco and nicotine products are marketed in attractive ways to create addiction among a new generation.

Tobacco use remains one of the leading preventable causes of disease and death worldwide. According to WHO, tobacco kills more than 7 million people each year, and exposure to second-hand smoke causes an estimated 1.6 million deaths among non-smokers.

Quitting is not always easy, but it is possible. With the right support, proper counselling, and suitable treatment options, many people can successfully stop tobacco use and protect their long-term health.

What Is Tobacco Use?

Tobacco use includes more than cigarette smoking. It may involve different products that expose the body to nicotine and harmful chemicals.

Common forms include:

Type	Examples
Smoking tobacco	Cigarettes, cigars
Waterpipe tobacco	Shisha, hookah
Smokeless tobacco	Chewing tobacco, snuff
Nicotine products	Vapes, e-cigarettes, nicotine pouches
Heated tobacco products	Electronic heated tobacco devices

Even products that appear modern, flavored, or “less harmful” may still cause nicotine addiction and expose the body to harmful substances.

Why Is Tobacco Harmful?

Tobacco smoke contains many harmful chemicals that can damage the body over time. Nicotine is the addictive substance that makes quitting difficult, while other chemicals in tobacco smoke can damage the lungs, blood vessels, heart, and cells.

Tobacco use increases the risk of:

• Lung cancer and other cancers
• Chronic cough and breathing difficulty
• Chronic obstructive pulmonary disease — COPD
• Heart disease and stroke
• High blood pressure and poor circulation
• Gum disease and tooth staining
• Reduced fertility
• Pregnancy complications
• Poor wound healing
• Premature skin ageing

Tobacco does not only affect the person using it. Second-hand smoke can harm people nearby, especially children, pregnant women, elderly people, and people with asthma or heart disease.

• Strong craving for cigarettes, shisha, vape, or nicotine products
• Feeling irritable, anxious, or restless when not using tobacco
• Smoking soon after waking up
• Difficulty reducing or stopping tobacco use
• Using tobacco even when feeling unwell
• Needing more frequent use over time
• Failed attempts to quit in the past

Nicotine addiction is not a weakness. It is a real dependence that may need structured support.

Health Benefits of Quitting Tobacco

The benefits of quitting begin quickly and continue to improve over time. Quitting smoking reduces the risk of respiratory disease, heart disease, and several cancers.

After quitting	What may improve
Within 20 minutes	Heart rate and blood pressure begin to improve
Within hours to days	Carbon monoxide levels reduce and oxygen levels improve
Within weeks	Breathing and circulation may improve
Within months	Coughing and shortness of breath may reduce
Long term	Risk of heart disease, stroke, lung disease, and cancer decreases

The earlier a person quits, the better. However, quitting is beneficial at any age.

Why Quitting Can Be Difficult

Quitting tobacco is difficult because nicotine affects the brain’s reward system. When a person stops using nicotine, withdrawal symptoms may appear.

Common withdrawal symptoms include:

• Cravings
• Headache
• Irritability
• Anxiety
• Trouble sleeping
• Increased appetite
• Difficulty concentrating
• Low mood

These symptoms are usually strongest in the early days and gradually improve. A planned quit strategy can make this stage easier.

Treatment and Support Options for Quitting Tobacco

There is no single method that works for everyone. The best approach depends on the person’s tobacco use pattern, health condition, previous quit attempts, and level of nicotine dependence.

WHO recommends combining behavioural support with approved medicines for people who need help quitting tobacco. Recommended treatment options include nicotine replacement therapy, varenicline, bupropion, and cytisine where available and appropriate.

1. Behavioural Support

This includes counselling, quit plans, trigger management, and regular follow-up. It helps people understand why they use tobacco and how to manage cravings.

Helpful strategies include:

• Set a quit date
• Identify smoking triggers
• Avoid tobacco-related routines
• Keep healthy substitutes ready
• Inform family or friends for support
• Track progress
• Seek professional counselling when needed

2. Nicotine Replacement Therapy — NRT

Nicotine replacement therapy provides controlled nicotine without tobacco smoke. It may help reduce withdrawal symptoms and cravings.

Examples include:

• Nicotine patches
• Nicotine gum
• Nicotine lozenges
• Nicotine inhalers or sprays, depending on local availability

CDC states that nicotine patches, gum, and lozenges are common NRT options, while some forms may require prescription depending on the country.

3. Prescription Medicines

Some people may need prescription medicines such as varenicline or bupropion. These medicines should only be used under medical supervision, especially in people with chronic diseases, mental health conditions, pregnancy, breastfeeding, or multiple medications.

Practical Tips to Quit Tobacco

• Choose a clear quit date
• Remove cigarettes, vapes, lighters, and tobacco products from your surroundings
• Avoid the first cigarette or first puff after quitting
• Drink water when cravings occur
• Practice deep breathing for 3–5 minutes
• Keep sugar-free gum or healthy snacks available
• Avoid sitting with people who smoke during the early quit period
• Replace smoking breaks with walking breaks
• Speak to a pharmacist or doctor about suitable support options

When to Seek Medical Advice

Seek medical advice before using quit-smoking medicines if you:

• Are pregnant or breastfeeding
• Are under 18 years old
• Have heart disease or recent heart attack
• Have uncontrolled high blood pressure
• Have seizures or epilepsy
• Have depression, anxiety, or other mental health conditions
• Take multiple regular medicines
• Have tried quitting several times without success

Also seek urgent medical care if you experience chest pain, severe breathlessness, coughing blood, fainting, or severe withdrawal-related distress.

Role of the Pharmacist in Tobacco Cessation

Pharmacists can support tobacco cessation by:

• Assessing tobacco use and nicotine dependence
• Explaining health risks in a simple way
• Helping select suitable nicotine replacement options when appropriate
• Checking medicine interactions and precautions
• Guiding patients on correct product use
• Encouraging follow-up and relapse prevention
• Referring to a doctor when needed

A short conversation with a pharmacist can be the first step toward quitting.

Frequently Asked Questions

1. Is vaping safer than smoking?

Vaping may expose users to fewer combustion-related chemicals than cigarettes, but it is not risk-free. Many vape products contain nicotine and can cause addiction. Young people, pregnant women, and non-smokers should avoid nicotine products.

2. Is shisha less harmful than cigarettes?

No. Shisha smoke still exposes the body to nicotine and harmful chemicals. Long sessions may lead to significant smoke exposure.

3. Can nicotine replacement therapy help?

Yes. Nicotine patches, gum, and lozenges may help reduce cravings and withdrawal symptoms. They should be used correctly, and people with medical conditions should ask a healthcare professional first.

4. Can I quit without medicine?

Yes, some people quit without medicine. However, people with strong cravings or repeated failed attempts may benefit from counselling and approved quit-smoking treatments.

5. How long do cravings last after quitting?

Cravings are usually strongest in the first few days and weeks. They often become shorter and less frequent over time.

6. What should I do if I start smoking again?

Do not treat it as failure. Review what triggered the relapse, restart your quit plan, and seek support. Many people need more than one attempt before quitting completely.

7. When should I speak to a doctor or pharmacist?

Speak to a healthcare professional if you are heavily dependent on nicotine, have chronic diseases, are pregnant, take regular medicines, or need help choosing a safe quitting method.

Final Message

World No Tobacco Day is a reminder that tobacco and nicotine addiction can affect anyone, but quitting is always worth it. Whether you smoke cigarettes, use shisha, vape, or use other nicotine products, the best time to start reducing harm is today.

Quit tobacco. Protect your lungs, heart, family, and future.