International No Smoking Day, observed annually on May 31, is an initiative by the World Health Organization (WHO) to encourage quitting smoking and raise awareness of the serious health risks from all tobacco products, including regular cigarettes, electronic cigarettes, and hookahs.
Decades of research show there is no safe amount of smoking, and no form of smoking is risk-free. On this day, health organizations urge people to avoid smoking – even for just 24 hours.
Here are some of the common myths about tobacco and its dangers:
While nicotine is the main addictive substance, the harm doesn’t stop there. According to the US Centers for Disease Control and Prevention (CDC), a single cigarette contains between 4,000 and 7,000 different chemicals, at least 70 of which are known to cause cancer. These include acetone (used in nail polish remover), arsenic (rat poison), formaldehyde (used to preserve corpses), and lead, a toxic metal that harms the nervous system.
These toxins also affect people who don’t smoke. Children, infants, and roommates inhale significant amounts of secondhand smoke. The WHO reports that exposure to secondhand smoke kills more than 1.2 million non-smokers each year.
A common misconception is that cigarettes mainly damage the lungs. Research shows smoking increases the risk of many types of cancer, including throat, pharynx, mouth, esophagus, stomach, pancreas, liver, kidney, bladder, cervix, and even blood cancer (leukemia).
The American Cancer Society estimates that smoking causes about 30% of all cancer deaths in the US and 80% of lung cancer cases. Lung cancer is particularly deadly, with fewer than 20% of patients surviving five years after diagnosis.
Though sometimes marketed as healthier, electronic cigarettes – or vapes – are not risk-free. Studies from the US National Center for Health show vaping liquids contain carcinogens, nitrosamines, formaldehyde, and heavy metals such as nickel, lead, and mercury. Teenagers are especially at risk. The FDA reports that youths who start vaping can develop addictions quickly and are more likely to switch to regular cigarettes.
Hookahs: Myths vs reality
Contrary to popular belief, smoking a hookah is not safer than cigarettes. A study in BMJ Global Health found that one hour of hookah smoking is equivalent to inhaling about 100 cigarettes. The water in the hookah does not effectively filter toxins. The WHO emphasizes that hookah smoke contains nicotine, tar, carbon monoxide, and heavy metals, which continue to harm the mouth and throat. Longer exposure can make the damage even worse.
Many assume smoking one cigarette is harmless. In reality, nicotine is highly addictive, acting faster on the brain’s reward system than cocaine or heroin. A study in The Lancet found that even a single cigarette can lead to addiction in adolescents. Social pressure, home habits, or seeing public figures smoke can all increase the risk.
Some avoid quitting for fear of gaining weight. While cigarettes slightly boost metabolism, quitting improves exercise capacity by enhancing lung and heart function, often offsetting temporary weight gain. The CDC notes that most people who quit gain only 2–5 kilograms, and many return to their previous weight within a few months.
Not everyone experiences strong irritability when quitting. Withdrawal symptoms vary, and proper support can help smokers manage cravings and mood changes without severe stress.
Stress, irritability, or sadness during quitting are often attributed to nicotine deficiency. But recent research suggests otherwise. A study in the Journal of the American Medical Association found that smokers report lower anxiety and depression levels within weeks of quitting.
It appears that smoking itself, not withdrawal, contributes to stress through nicotine’s effect on brain chemistry.
Smoking causes over 25,000 deaths annually in Israel, and its health impact is much broader than commonly known. It increases the risk of numerous conditions, including vascular disease such as stroke, infertility, sexual dysfunction, gum disease, tooth loss, cataracts, other eye diseases, osteoporosis, and complications from diabetes.
Smoking also hampers recovery from surgery and injuries. In pregnant women, it increases the risk of miscarriage, premature birth, small fetuses, and congenital malformations.
Recovery begins immediately upon quitting
The good news is that every moment someone decides to quit starts the body’s healing. Research shows that within 20 minutes, blood pressure and pulse stabilize; within 12 hours, carbon monoxide levels normalize. Within weeks, lung function and the senses of smell and taste improve. Within a year, the risk of heart disease drops by 50%. Within five years, stroke risk matches that of a non-smoker.
Smoking cessation programs are available through health funds, sometimes with medical or behavioral support. In Israel, the health basket includes pharmacological support such as drugs to reduce cravings or nicotine substitutes.
The fight against smoking is far from over, but the message is clear: every cigarette introduces harmful substances into the body, and no level of exposure is safe. On No Smoking Day – and every day – there’s an opportunity to pause and ask: is it worth inhaling this again?
