For decades, the health risks of smoking have been widely known. Cigarettes have been linked to cancer, heart disease, and countless other preventable illnesses. As public awareness has grown, so too has the push to quit smoking altogether.
In recent years, vaping has entered the spotlight as a supposed alternative. Marketed as a cleaner or safer option, e-cigarettes are now widely used, especially among younger Australians. But while vaping avoids some of the byproducts of tobacco combustion, it introduces its own set of risks, many of which are still being uncovered.
The conversation around vaping vs smoking is not about choosing the lesser evil. It’s about recognising that both habits carry health risks. This article explores what we currently know, where research is still catching up, and how Australians can take steps toward quitting for good.
The health impact of smoking
It's no secret that smoking has been linked to serious and preventable health conditions for more than half a century. According to the Australian Institute of Health and Welfare, smoking remains one of the leading causes of death and disease in Australia, and it's easy to see why.
Cigarette smoke contains more than 7,000 chemicals. At least 70 of these are known to cause cancer. We have all seen the ads and heard the horrific impact smoking can have, but as a refresher, the long-term impacts of smoking tobacco include:
- Lung cancer, throat cancer, and mouth cancer
- Chronic obstructive pulmonary disease (COPD)
- Coronary heart disease and stroke
- Reduced lung function and persistent respiratory problems
- Fertility issues and complications during pregnancy
Additionally, these risks are not limited to smokers themselves. Secondhand smoke can also cause serious harm, especially to children and pregnant people.
Smoking continues to place a major burden on Australia's health system. However, the good news is that engaging in this habit, even for a prolonged period, does not render you a lost cause. In fact, according to the Centre for Disease Control and Prevention quitting has immediate and long-term health benefits, regardless of how long someone has smoked.
Next up in our vaping vs smoking comparison, let's look at vaping.
The health impact of vaping
Vaping vs smoking are often pitted against each other, and in these discussions, vaping is often marketed as a safer alternative to smoking. However, growing evidence suggests it’s not without serious health risks. While it may avoid some of the harms caused by tobacco combustion, vaping introduces a new set of concerns, especially as long-term data is still emerging.
Nicotine addiction
One of the biggest risks is nicotine addiction. Many vape liquids contain high levels of nicotine, which is both highly addictive and harmful. According to the Australian Institute of Health and Welfare, almost three-quarters of people who vaped in 2022–2023 reported their devices contained nicotine. That number rose significantly among younger users, with daily use highest in the 18–24 age group.
Respiratory issues
According to the National Institute of Health, respiratory issues are also a growing concern. In recent years, cases of serious lung injury linked to vaping have been reported both in Australia and internationally. This includes EVALI (e-cigarette or vaping-associated lung injury), which the National Institute of Health reports causes shortness of breath, chest pain, and coughing. Some evidence also links vaping to the worsening of asthma and bronchitis symptoms.
Popcorn lung
One term gaining more attention is “popcorn lung,” or bronchiolitis obliterans. This condition damages the small airways in the lungs and can lead to long-term breathing problems. According to Harvard Health, it has been associated with inhaling diacetyl, a chemical once used in microwave popcorn flavouring that has also been found in some vape liquids - the damage caused is irreversible.
Heart disease
Cardiovascular effects are another issue. Vaping can raise blood pressure and increase the risk of heart disease due to exposure to chemicals like formaldehyde and acrolein, both of which are known toxins.
While some public health experts argue vaping may be a step-down tool for those trying to quit smoking, the consensus is clear: vaping is not harmless. The Australian Government’s 2024 regulatory reforms are a direct response to rising concerns over access, safety, and youth uptake.
So there you have an overview of both sides of our vaping vs smoking discussion. Next, let's explore them side by side.
Vaping vs smoking: A health risk comparison
So, is vaping worse than smoking? The honest answer is that we don't fully know yet. They both carry serious risks.
Smoking has been studied for decades. We know it increases the risk of lung cancer, heart disease, stroke, emphysema, and early death. Cigarette smoke contains over 7,000 chemicals, including at least 70 that are known to cause cancer. Long-term damage is not just likely - it’s expected.
Vaping simply hasn’t been around long enough for researchers to fully understand the long-term effects. But early evidence already links it to serious health issues, including the horrific condition known as "popcorn lung".
Vaping vs smoking
Risk area | Smoking | Vaping |
|---|
Cancer-causing chemicals | Proven high risk | Fewer known carcinogens, but long-term effects unknown |
Lung damage | Strongly linked to COPD, emphysema, lung cancer | Linked to EVALI, popcorn lung, and inflammation |
Heart health | Increases risk of heart disease and stroke | Can raise blood pressure and heart rate |
Addiction | Strong nicotine dependency | Often contains high doses of nicotine, especially in youth |
Research base | Decades of global evidence | Limited, but growing concern about new health risks |
The bigger picture of vaping vs smoking: Nicotine addiction and health
Nicotine is the thread that connects vaping and smoking. It’s what keeps people hooked and makes quitting feel harder than it should.
Nicotine is a fast-acting stimulant that changes the way the brain works. It triggers the release of dopamine, which creates a feeling of satisfaction.
But over time, the brain starts to rely on nicotine to get that feeling. This is what makes it so addictive. For younger people, whose brains are still developing, nicotine can have a lasting effect on focus, memory, and impulse control.
According to the Department of Health and Aged Care, nicotine use can also increase anxiety, irritability, and mood swings. It’s often promoted as a stress reliever, but in reality, it can heighten stress levels over time. What feels like a short-term solution becomes part of a bigger problem.
Nicotine also affects the cardiovascular system. It increases blood pressure, speeds up the heart rate, and puts added strain on the body. There are no winners in the vaping vs smoking showdown. Whether someone smokes or vapes, these effects still apply.
Seeking help: How to quit smoking and vaping
Quitting nicotine isn't easy, but it’s one of the best decisions someone can make for their long-term health. If you're in this position now, you should be proud of yourself.
Rather than vaping vs smoking, quitting is all about you vs nicotine, in all its forms. Whether it’s cigarettes, vapes, or both, the goal isn’t switching between habits - it’s stopping for good.
There are proven, evidence-based methods that can make the process more manageable:
- Behavioural support: Working with a counsellor or psychologist can help identify triggers and create coping strategies.
- Support groups: Community-based or online programs offer connection and encouragement from people going through the same thing.
- Medications: Prescription options like nicotine replacement therapy, varenicline or bupropion may reduce withdrawal symptoms and make quitting feel more achievable.
- Digital programs: Structured online tools, often guided by health professionals, can provide step-by-step support.
HIF members may be able to claim costs back through their Healthy Lifestyle Cover, which includes support for programs like Allen Carr’s Easyway seminars and reading materials. These programs have helped many people break the cycle of nicotine addiction by focusing on mindset and education. You can explore that option here: HIF Healthy Lifestyle Cover
There’s also a new digital resource available through Mindset Health, in partnership with HIF called Finito. It offers hypnotherapy-based support to help people quit smoking using evidence-informed psychological tools. More on that here: HIF X Mindset Health: Finito
Ultimately, it's important to remember that support looks different for everyone. The important thing is to take the first step and choose to quit, and ensure you dont just replace one form of nicotine for another.
FAQs related to vaping vs smoking
When it comes to the vaping vs smoking debate, here are answers to some of the most frequently asked questions on the topic.
Is it better for you to vape or smoke?
When it comes to vaping vs smoking. both habits carry serious health risks. Vaping may expose you to fewer known cancer-causing substances, but it still delivers nicotine and other harmful chemicals. Neither option is safe, and the healthiest choice is to quit entirely.
What does vaping do to the body?
Vaping can irritate the lungs, raise your heart rate, and make you dependent on nicotine. Some people experience shortness of breath, coughing, or chest tightness. Over time, it can also affect brain function and mood — especially in younger users.
What are 5 risks of vaping?
- Addiction to nicotine
- Lung injury or inflammation
- Worsened asthma or respiratory conditions
- Damage to blood vessels and heart function
- Long-term unknowns that are still being researched
Do lungs heal after vaping?
If vaping has already caused more serious problems like scarring or structural changes in the lungs, this damage is irreversible.
What does vaping do to your teeth?
Vaping can dry out your mouth, reduce saliva flow, and irritate the gums. Over time, that can lead to staining, gum disease, and a higher risk of tooth decay, especially if the habit is regular.
What happens when you quit smoking and start vaping?
In the showdown between vaping vs smoking, people may tell you you'll feel fewer symptoms like wheezing or coughing with vaping, but you’re still feeding a nicotine habit. Although vaping is often seen as a step away from smoking, switching one habit for another doesn’t solve the addiction or health risks.
How long do withdrawals from vaping last?
According to Quit.org most people notice symptoms within a day of stopping. Cravings, irritability, and restlessness tend to peak after a few days. By the end of the second week, things usually start to feel easier, though triggers can still pop up occasionally.
What happens in the body when you quit vaping?
Nicotine starts to leave your system within a few hours. As the days go by, your breathing may feel easier, your sense of taste can sharpen, and your heart rate starts to settle. With time, your energy levels and concentration can improve too.
What can I replace a vape with?
Try things that mimic the action without the nicotine, like chewing gum, sipping water, or keeping your hands busy. If you need more support, options like guided quit programs, patches or lozenges are more effective than just swapping one habit for another.
How long does it take for hormones to balance after quitting smoking?
According to Better Health, your body starts to adjust quickly after quitting. Within weeks, hormone levels begin to rebalance, but full stabilisation can take a few months. If you’ve been using nicotine for a long time, the process may be slower, but it does happen.
What are the 4 stages to quit smoking?
- Thinking about quitting - when you're considering it but not ready to act
- Getting ready - when you're making a plan and setting a quit date
- Taking action - when you stop and work through withdrawal
- Maintaining your new lifestyle without smoking – when you're learning to manage triggers and build new routines
Prioritising health over habits
All in all, when it comes to a perceived "winner" between vaping vs smoking, there isn't one. There’s absolutely no safe level of nicotine use. As we hope you've learned from this deep dive, reducing harm is a step, but quitting altogether is the real goal when it comes to protecting your long-term health.
Smoking and vaping both come with real, measurable health risks. While vaping is sometimes seen as the lesser of two evils, the truth is that neither should be seen as safe. Both can damage your lungs, increase your dependence on nicotine, and affect your quality of life over time.
Quitting altogether is the best move for your health. And support is out there — whether it’s from a GP, a therapist, a digital program, or your private health insurer.
At HIF, we're committed to helping members take practical steps towards better health. Through our Healthy Lifestyle Cover and our partnership with Mindset Health, we offer tools that support real change, not short-term substitutions. And, if you've enjoyed our deep dive into vaping vs smoking, be sure to check out our other handy resources in our HIF Health Hub.