Avoid Cigarettes Switch to IQOS: A Smarter Way to Smoke in the UK

Seventy-four thousand six hundred people died from smoking in England in 2019. That’s one person every seven minutes. Another 408,700 ended up in hospital because of smoking-related illnesses in 2022/23. Half of all life-long smokers die early, losing on average 10 years of life.

The numbers get worse when you look at who’s trying to quit. 335,288 people got referred to Stop Smoking Services up to Q4 2024/25. Only 71% of those actually set a quit date – meaning nearly a third gave up before even trying. Of those who did try, only 54.7% made it to 4 weeks smoke-free.

Six million adults in the UK currently smoke. Most started as teenagers, got hooked, and now can’t stop despite knowing it’ll probably kill them. The average smoker tries to quit 30 times before succeeding. Some never do.

What Actually Happens When You Quit: The NHS Timeline

The NHS has documented exactly what happens to your body when you stop smoking. Not motivational nonsense – actual biological changes measured in thousands of quitters.

20 Minutes After Your Last Cigarette

Blood pressure and pulse rate drop back to normal. Your hands stop shaking, that tight feeling in your chest eases. Nicotine stops squeezing your blood vessels shut.

8 Hours – The First Withdrawal Hits

Nicotine levels in your blood drop by half. Withdrawal kicks in properly. But carbon monoxide also drops by half, so oxygen starts returning to normal in your blood. You’re already healing, even while feeling terrible.

48 Hours – Senses Wake Up

Taste and smell start working again. Food actually tastes like something. People report smelling their morning coffee for the first time in years. Downside: you smell cigarette smoke on other people and realize that’s what you reeked of.

72 Hours – The Worst Part

Breathing gets easier. Bronchial tubes relax. But your body’s now completely clear of nicotine, so cravings go mental. Days 3-5 are when most people crack. Your brain’s screaming for nicotine and everything feels wrong.

1 Week – Physical Symptoms Peak

Days 3 through 5 are the worst. Nicotine’s gone, so you get headaches, cravings, can’t sleep. But after this week, it gets easier. The physical addiction’s breaking.

2-4 Weeks – The Critical Period

Symptoms peak in the first few days then ease over 2-4 weeks. Physical withdrawal’s mostly done but psychological addiction takes over. You don’t physically need nicotine anymore but your brain wants the ritual, the break, the excuse to step outside.

28 Days – The Magic Number

Make it 28 days smoke-free and you’re 5 times more likely to quit for good. This isn’t random – it’s based on decades of quit data. Your new routine’s starting to stick.

3 Months – Lung Function Improves

Coughs, wheezing, breathing problems improve. Lung function increases up to 10%. Walking upstairs doesn’t leave you gasping. That morning hack disappears. Some people start running because they actually can now.

1 Year – Risk Cuts in Half

Heart attack risk halves compared to a smoker. Insurance companies change how they rate you. You’ve saved about £4,380 if you were pack-a-day.

10 Years – Cancer Risk Halves

Lung cancer death risk halves compared to a smoker. You’ve clawed back some of those 10 years smoking was stealing.

When You Can’t Quit Cold Turkey: Switch to IQOS

Most people can’t just stop. The physical addiction plus 20 years of habit is brutal to break at once. Your body’s dependent on nicotine – willpower alone usually fails.

IQOS heats tobacco instead of burning it. No combustion means no tar, no carbon monoxide, 95% fewer harmful chemicals than cigarettes. You still get nicotine, still have the ritual, something in your hand. But you’re not inhaling smoke.

Public Health England found heated tobacco products expose users to 50-90% fewer toxicants than cigarettes. Japanese studies where IQOS launched first show cardiovascular markers improving within 6 months of switching. Not as good as quitting completely, but better than smoking.

Let’s be clear – this isn’t quitting. You’re still addicted to nicotine, still spending money, still tied to a device. But for someone who’s failed to quit 10 times, switching to IQOS cuts most of the immediate damage while you work on the addiction.

The step-down works like this: cigarettes to IQOS for 3-6 months, breaking the combustion habit. Then IQOS to nicotine replacement or vaping with reducing nicotine. Then nothing. Takes longer but works better than cold turkey for heavy smokers.

UK stop smoking services now acknowledge harm reduction. They’d rather you quit completely, obviously. But if you’re keeping nicotine anyway, getting it without combustion saves lives. Some NHS trusts even provide IQOS devices in quit programs, though it’s controversial.

The downside – IQOS costs nearly as much as cigarettes. Device runs £50-100, tobacco sticks cost same as cigarettes. You’re not saving money, just reducing harm. Philip Morris makes both Marlboro and IQOS, so you’re funding the same company that hooked you.

For some people, gradual transition beats cold turkey shock. The 28-day rule still applies – make it 28 days on IQOS instead of cigarettes, you’re more likely to take the next step. Then 28 days on NRT. Then 28 days nicotine-free.

End goal’s the same: stop putting nicotine in your body. Whether you do it all at once or in steps, your body starts healing immediately. Twenty minutes after your last cigarette – or eventually your last IQOS stick – recovery begins.

What is IQOS?

The IQOS device consists of three main components – a tobacco stick, a holder and a charger. The tobacco stick is inserted into the holder which contains an electronically controlled heater. The holder is powered by the charger and heats the tobacco stick for about 6 minutes or 14 puffs, similar to smoking a cigarette. The result is real tobacco flavor and satisfaction with no fire, no ash and less lingering smell compared to cigarette smoke.

Switching from cigarettes to IQOS allows you to continue enjoying the taste and ritual of tobacco, but with reduced exposure to toxic chemicals found in cigarette smoke. When you take a puff from the heated tobacco stick, you inhale a warm tobacco vapor that contains nicotine. Many IQOS users say the taste and satisfaction are comparable to cigarettes.

Using IQOS instead of continuing to smoke cigarettes means you’re reducing your exposure to tar, ash, carbon monoxide and many other toxic substances. When you switch fully to IQOS, in other words quit smoking cigarettes completely, you reduce exposure to over 90% of the harmful chemicals found in cigarette smoke. While not risk-free, IQOS is a smarter choice than continuing to smoke.

The IQOS Experience

Reduces the smell and the number of harmful chemicals compared to traditional smoking. Because it’s smokeless, IQOS can also be used in many places where smoking is prohibited. This is one of the reasons why IQOS in the UK is being adopted by an increasing number of consumers.

Health Considerations

It’s important to note that IQOS is not without risks and is not for people who have never smoked or who have already quit smoking. The best choice for health is to avoid tobacco and nicotine use altogether. However, for adults who would otherwise continue smoking, switching fully to IQOS is a better choice than continuing to smoke cigarettes.

Compared to cigarette smoke, IQOS vapor contains on average 95% lower levels of toxic substances according to studies. The nicotine in IQOS vapor is at similar levels to cigarettes, so IQOS is not an alternative for quitting tobacco and nicotine altogether. But if you currently smoke and aren’t willing or able to stop, IQOS is a smoke-free alternative that reduces exposure to harmful chemicals compared to continuing to smoke cigarettes.

Making the Switch in the UK

If you’re a smoker in the UK looking to make a positive change, switching to IQOS is now easier than ever. IQOS is widely available across the country at various retailers, tobacconists and official IQOS stores. You can find a nearby location to buy IQOS devices and HEETS tobacco sticks using the store locator on the official UK IQOS website.

Making the transition from cigarettes to IQOS offers several benefits for UK smokers:

1. Reduced Exposure to Harmful Chemicals: As mentioned earlier, IQOS vapor contains on average 95% lower levels of toxic substances compared to cigarette smoke. By fully switching to IQOS, you significantly reduce your exposure to many of the harmful chemicals found in cigarettes while still getting real tobacco satisfaction.
2. No Second-hand Smoke: IQOS produces less smell and no second-hand smoke, which makes it more socially considerate than cigarettes. This means you can use IQOS in many places where cigarette smoking isn’t allowed, without bothering those around you with smoke and ash. However, it’s still important to check and follow local regulations regarding IQOS use.
3. Convenience and Accessibility: IQOS offers the convenience of a smoke-free experience without having to step outside. The IQOS device is easy to use and the HeatSticks last about the same time as a cigarette. Cleaning and maintaining your IQOS device is also quite simple. HEETS tobacco sticks are readily available in a variety of flavors at numerous retail locations and online.

Navigating the IQOS Landscape

When you first start using IQOS, it’s helpful to get familiar with the different parts of the system. The IQOS kit comes with the holder, pocket charger, power adaptor, cleaning tool and user guide. It’s important to regularly clean your IQOS device to ensure optimal performance and vapor quality.

HEETS tobacco sticks for IQOS come in a range of tobacco blend varieties and flavors to suit different tastes. Popular options include the balanced and rounded Amber HEETS, the rich and intense Sienna HEETS and the bright and zesty Yellow HEETS. Trying a few flavors is a good way to find your favorite.

It typically takes a couple days to fully adjust to the differences in ritual between smoking cigarettes and using IQOS. Give yourself time to get used to charging the device, inserting the HEETS sticks and the slightly different feel of puffing on the IQOS. Most IQOS users find the transition quite easy overall.

The Future with IQOS

The journey towards smoke-free alternatives is a commitment to a healthier lifestyle. As the popularity of IQOS grows in the UK, it’s becoming apparent that this innovation is more than a passing fad. By combining technology with tradition, IQOS offers a unique solution to those wanting to continue enjoying tobacco without the same level of harmful chemicals. It represents an exciting step towards embracing a smoke-free future. With a variety of products available, each offering a distinct experience, users can find an IQOS device that perfectly fits their lifestyle and preferences.

IQOS: A Revolutionary Approach to Smoking

The entry of IQOS in the UK market has redefined the conventional approach to smoking. While not completely risk-free, it offers smokers a reduced-risk alternative that doesn’t compromise on the authentic tobacco flavour. For the tech-savvy and health-conscious individuals, IQOS’s sleek design and cleaner technology present an option that aligns better with their lifestyle. By making the switch, users are not only adopting a potentially less harmful way to smoke but also embracing a modern, sophisticated technology that is set to redefine the future of smoking in the UK.

Summary

IQOS, a revolutionary tobacco heating system, offers UK smokers a smarter alternative to traditional cigarettes. By heating tobacco instead of burning it, IQOS significantly reduces exposure to harmful chemicals while still providing a satisfying smoking experience. IQOS generates a flavorful nicotine-containing vapor with no fire, ash or second-hand smoke. Although not risk-free, switching completely to IQOS is a better choice for adult smokers who would otherwise continue using cigarettes. With it’s innovative technology, convenient design and wide availability across the UK, IQOS represents a positive step towards reducing the harms associated with smoking cigarettes.

References

• https://digital.nhs.uk/data-and-information/publications/statistical/statistics-on-public-health/2023/part-2-mortality
• https://digital.nhs.uk/data-and-information/publications/statistical/statistics-on-nhs-stop-smoking-services-in-england/april-2024-to-march-2025-q4-annual
• https://ash.org.uk/resources/view/smoking-statistics
• https://www.webmd.com/smoking-cessation/understanding-nicotine-withdrawal-symptoms
• https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/smoking-and-cancer/how-do-i-stop-smoking
• https://www.nhs.uk/better-health/quit-smoking/staying-smoke-free/managing-nicotine-withdrawal-symptoms/