I’m about to reveal something that might surprise you: I vape. Before jumping to conclusions, let me share my story. Fifteen years ago, I quit my habit of smoking 20 cigarettes a day, a challenge that was one of the toughest battles I’ve faced.

During the day, I managed to resist smoking, but during nights out, temptation would often get the better of me. A drink in hand, surrounded by friends, and I’d inevitably find myself borrowing a cigarette from someone nearby. That first puff, the sense of satisfaction—it was a dangerous allure familiar to anyone who has tried to quit smoking.

So, I made the switch to vaping. Now, when the craving hits during social outings, I opt for my vape. The key difference is that I no longer enjoy the taste of cigarettes. Vaping has effectively eliminated my urge to return to tobacco, serving as a true tool for harm reduction in my life.

That said, vaping is not without risks. While the long-term effects are still being researched, it’s known to potentially affect cardiovascular health and lung function. Still, it remains significantly less harmful than traditional smoking. Cigarettes release thousands of chemicals when burned, with up to 70 known carcinogens. Thankfully, most of these dangerous substances, including tar and carbon monoxide, are absent in vape aerosols.

However, as a doctor, there’s another aspect of vaping that worries me. Alarmingly, many individuals, especially young people who have never smoked before, are developing nicotine addictions through vaping, creating a new dependency.

The statistics are eye-opening. According to 2024 data from the Office for National Statistics (ONS), released earlier this month, 5.4 million adults in Britain now vape daily, surpassing the 4.9 million who smoke cigarettes. Vaping has overtaken smoking, and the trend among children is even more unsettling. The vibrant colors, sweet flavors, and sleek designs of disposable vapes clearly target teenagers, no matter what manufacturers claim. Social media platforms like TikTok only exacerbate the issue by portraying vaping as trendy and desirable.

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.

According to 2024 data from the ONS published earlier this month, there are now 5.4 million adults in Britain who vape daily, compared to 4.9 million cigarette smoker

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.