Could giving up cigarettes later in life protect your brain?

If you need any more convincing to quit smoking, new research shows that giving up cigarettes in middle age or later can significantly slow age-related cognitive decline over time.

The findings come from a major study by researchers at University College London (UCL), published in The Lancet Healthy Longevity. The team analysed data from 9,436 people aged 40 and over (average age 58) across 12 countries, comparing cognitive test results between those who quit smoking and a matched group who continued to smoke.

The results were striking. In the six years after quitting, people who gave up smoking experienced much slower cognitive decline than those who kept smoking. Their ability to recall words — known as verbal fluency — declined at roughly half the rate of smokers, while their memory declined about 20 per cent more slowly.

Because cognitive decline is closely linked to dementia risk, the findings suggest that quitting smoking could be a powerful way to protect your brain as you age. While more research is needed to fully understand the connection, evidence is mounting that it’s never too late to benefit from quitting.

“Our study suggests that quitting smoking may help people to maintain better cognitive health over the long term even when we are in our 50s or older when we quit,” lead author Dr Mikaela Bloomberg from the UCL Institute of Epidemiology & Health Care explained.

“We already know that quitting smoking, even later in life, is often followed by improvements in physical health and well-being. It seems that, for our cognitive health too, it is never too late to quit.

“This finding is especially important because middle-aged and older smokers are less likely to try to quit than younger groups, yet they disproportionately experience the harms of smoking. Evidence that quitting may support cognitive health could offer new compelling motivation for this group to try and quit smoking.

“Also, as policymakers wrestle with the challenges of an ageing population, these findings provide another reason to invest in tobacco control.”

Smoking damages brain health in several ways. It harms blood vessels, reducing the flow of oxygen and vital nutrients to the brain. It also triggers chronic inflammation and produces unstable molecules called free radicals, which can directly damage brain cells over time.

If these findings have made you think twice about the impact of smoking on your memory and cognitive health, remember — it’s never too late to quit. Even if you’ve been smoking for decades, stopping now can still make a difference.

Here are some practical steps to help you on your journey:

• Set a quit date – Choose a specific day to stop smoking and prepare yourself mentally for it. Having a clear start helps you commit.
• Identify triggers – Notice when and why you smoke, such as after meals, with coffee, or when stressed. Plan alternatives like chewing gum, drinking water, or taking a short walk.
• Use nicotine replacement therapy (NRT) – Patches, gum, lozenges, or inhalers can reduce cravings and make withdrawal more manageable.
• Stay active – Physical activity helps distract from cravings, lifts your mood, and supports your overall health. Even short walks or stretching breaks help.
• Seek support – Let friends, family, or support groups know you’re quitting. Talking to someone or joining a quitline can boost motivation and accountability.
• Reward yourself – Track your progress and celebrate milestones, like a day or week smoke-free. Use the money saved from cigarettes for something enjoyable.

Small steps can lead to big changes. Even if you have been smoking for years, quitting now can help sharpen your memory, protect your brain, and support a healthier, more vibrant future.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.