DR MAX PEMBERTON: I admit it – I use a vape. I know it’s not easy to quit – but you CAN do it by using my guide on exactly how to cut down

I’m about to make a confession that may shock some of you. I vape. Before you judge me too harshly, let me explain the reason why. I gave up my 20-a-day cigarette habit 15 years ago and quitting was one of the hardest things I’ve ever done.

By day I’d manage to stay tobacco free and then, on nights out, I’d succumb to temptation. Drink in my hand, surrounded by friends, and suddenly I’d find myself bumming a ciggie from a nearby smoker. The lighting up, that first drag, the sense of satisfaction and release… it was dangerous territory and one that every smoker attempting to quit knowns only too well. 

And so I switched to vaping. Now, when I’m out and feel that urge, I reach for my vape instead. The crucial difference? I can’t stand the taste of cigarettes anymore. Vaping has essentially cured me of any desire to return to tobacco. For me, it’s been a genuine harm reduction tool.

Vaping is not risk free. The long-term effects are still being studied but we know it can impact cardiovascular health and potentially compromise lung function too. I understand that but it is still considerably less harmful than smoking cigarettes. Cigarettes release thousands of different chemicals when they burn, with up to 70 causing cancer. Most of these toxic chemicals – including tar and carbon monoxide – are not present in a vape aerosol.

But, as a doctor, there is something else about vaping that concerns me deeply. For an alarming number of people – particularly young people who have never smoked – vaping has resulted in its own addiction crisis, creating nicotine dependency where none existed before.

The numbers are staggering. According to 2024 data from the Office for National Statistics (ONS) published earlier this month, there are now 5.4 million adults in Britain who vape daily, compared to 4.9 million cigarette smokers. In other words, vaping has overtaken smoking. And among children, the situation is even more disturbing. The bright colours, sweet flavours, and sleek designs of disposable vapes are clearly marketed to appeal to teens, whatever manufacturers might claim. And social media has amplified the problem with TikTok videos normalising vaping as fashionable and cool.

Young developing brains are exquisitely sensitive to nicotine, making them more susceptible to dependence. No wonder there are stories of kids struggling to focus in class and skipping lessons to feed their nicotine habits.

It’s plain to see where the problem lies: vaping makes constant nicotine consumption effortless. With cigarettes you have to go outside, light up and then stand there for several minutes while the cigarette burns down. But with a vape it sits in your pocket and you can take a quick puff anytime, anywhere.

It’s not uncommon for people to be vaping far more than they would ever smoke and consuming vastly more nicotine in the process. The crucial distinction is this: if you smoke, switching to vaping is almost certainly better for your health. But if you’ve never smoked, starting to vape means taking on unnecessary health risks and potentially developing nicotine addiction for no reason whatsoever.

So how do you know if your vaping habit has crossed the line from occasional use to problematic dependency? Start by asking yourself these eight questions:

1: Are you vaping first thing in the morning, even before breakfast?

2: Do you feel anxious or irritable when you can’t vape?

3: Do you puff more on your vape than you ever did on cigarettes?

4: Does a significant portion of your money go on vaping?

5: Are you hiding your vaping from family or friends?

6: Have you tried to cut down and failed?

7: Have you experienced physical symptoms like headaches, dizziness, or palpitations?

8: Have you ever vaped in situations where it was inappropriate or forbidden?

If any of these sound familiar, it’s time to take action. Here are the steps I recommend taking if you want to quit:

Set a date. Don’t do it ‘soon’ – pick a specific day within the next two weeks. Tell friends and family so you’re accountable.

Keep a diary. Start for a few days noting when and why you vape. Stress? Boredom? Social situations? Once you know your triggers, you can plan alternatives.

Replace the habit. Nicotine addiction has both a chemical and behavioural component. Your hands and mouth are used to doing something. Sugar-free gum, crunchy vegetables or stress balls can help fill that gap.

Try nicotine replacement therapy. This might sound counter-intuitive, but patches or gum help break the hand-to-mouth habit while managing withdrawal symptoms. Then gradually reduce the nicotine dose.

Manage withdrawal symptoms. The first 72 hours are the hardest. Expect irritability, difficulty concentrating, insomnia, and cravings. These are temporary. Stay hydrated, exercise (even a short walk helps), and keep busy.

Get support. Contact your local Stop Smoking Service – yes, they help with vaping too. Free support dramatically increases your success rate.

Remove temptation. Throw away your vapes, delete vape shop apps and avoid situations where others are vaping.

Expect setbacks. If you slip up, don’t give up entirely. Each quit attempt teaches you something. Get back on track immediately.

Is this the new Megxit? 

People are still wondering what on earth led to Kim Kardashian hastily removing photographs of Harry and Meghan from her Instagram page, taken at her mother Kris Jenner’s star-studded 70th birthday party.

The Kardashians don’t post anything without considering the optics, and they certainly don’t delete content on a whim. As for the Sussexes, being photographed at an A-list Hollywood bash (above) rubbing shoulders with billionaires seemed like a win. But, on reflection, did it all look a bit too eager? There’s nothing wrong with networking – we all do it. I believe Harry and Meghan want to be seen as humanitarian figures and big players on the world stage.

But they also want access to the Hollywood elite. Those two things don’t always sit comfortably together, as they found last week.

Junior doctors are considering another strike, their 13th threatened walk out since March 2023.

Let’s examine the facts: junior doctors – now rebranded as ‘resident doctors’ in what feels like a PR exercise – have received a pay rise of almost 29 per cent over three years. Now they’re demanding another 26 per cent on top. The union is also urging senior doctors who cover strikes to demand up to £6,000 for a weekend on call.

Wes Streeting is right to be ‘frustrated to the point of fury’. So am I.

Dr Max prescribes… a boring bedtime 

A recent study of more than 10,000 adults found improving sleep significantly reduced depression and anxiety. Stanford Medicine’s research revealed that going to bed early is better for mental health even if you’re naturally a night owl. Therefore, this week, I’m prescribing the most tedious bedtime routine imaginable. Same time every night, including weekends. No screens for the last hour and ensure your bedroom is dark and cool. Read something dull. Your brain needs to know when it’s time to switch off, and the only way to teach it is using relentless, mind-numbing consistency. 

Childhood obesity has caused high blood pressure rates in youngsters to rocket in 25 years. If a child were very underweight, social services would investigate. Yet we tiptoe around obesity. Why this double standard? Obesity kills.