There is really a best age to quit smoking! Quitting before this age can reduce the risk of death by more than a little

In life, have you ever heard such a saying: "I have smoked for so many years, is there any point in quitting now?" In fact, no matter how old you are, it is never too late to quit smoking. Whether you are young, middle-aged, or old, quitting smoking can bring obvious health improvements to your body.

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What is the best age to quit smoking?

In fact, quitting smoking at any age can benefit your body. Quitting smoking when you are young can avoid the burden of future diseases, quitting smoking in middle age is an important opportunity to save your health, and quitting smoking in old age can also significantly improve the quality of life.

1

Quit smoking before age 35

Studies have shown that individuals who quit smoking before the age of 35 can avoid most of the health risks of smoking, and the life expectancy difference with those who have never smoked is only 1.2 years. Quitting smoking at a young age can not only restore cardiopulmonary function, but also significantly reduce the risk of cardiovascular disease and cancer. Data shows that 52.8% of 35-year-old quitters will gain at least one year of extra life, and 36% will even live 8 years or more.

2

Quit smoking between the ages of 35 and 55

Even in middle age, quitting smoking can still bring huge health benefits. Compared with those who have not quit smoking, smokers who quit at the age of 45 live an average of 5.6 years longer; those who quit at the age of 55 can also live 3.4 years longer. In addition, the all-cause mortality rate of people who quit smoking between the ages of 45 and 54 is about 66% lower than that of those who have not quit smoking. Quitting smoking at this stage can significantly reduce the burden on the cardiovascular system and reduce the risk of stroke and respiratory diseases.

3

Quitting smoking after 60 years old

Many older people may think it is too late to quit smoking, but studies have shown that even if you quit smoking at the age of 60 or older, you can still improve your quality of life and prolong your life. Data show that smokers who quit at the age of 65 can live an average of 1.7 years longer, and smokers who quit at the age of 75 can also gain an extra 0.7 years of life. Data show that even for those who quit smoking in their later years, 14.2% of people can still live more than one year longer. In addition, quitting smoking can also reduce the risk of chronic obstructive pulmonary disease (COPD), stroke, and cancer in the elderly, allowing them to enjoy a healthier and more vibrant later life. Therefore, the sooner you quit smoking, the better. Quitting before the age of 35 can almost completely reverse the health hazards of smoking and return to a state close to that of people who have never smoked; but it is never too late.

Quitting smoking at different ages

What challenges will we face?

Quitting smoking is not only a physical challenge, but also a test on the psychological and social levels. There are obvious differences in the psychological pressure and social support faced by people of different ages in the process of quitting smoking. Studies have shown that the success of quitting smoking is closely related to personal will, family support and the influence of social environment, and these factors show different characteristics with age.

1

Young people quit smoking

Young people are usually more willing to quit smoking, but the success rate is relatively low, mainly due to the influence of social pressure and addictive habits. Young people are often exposed to smoking in social situations, especially at friends' gatherings and entertainment venues, which increases the risk of relapse. In addition, their mood swings are greater, and they are prone to use cigarettes as a coping method when they are stressed or depressed. Therefore, in order to help young people quit smoking, it is necessary to reduce the chance of relapse by creating a smoke-free environment and providing psychological support.

2

Middle-aged people quit smoking

For middle-aged people, the success of quitting smoking is inseparable from family support. Studies have found that middle-aged people who are married or have family responsibilities are more likely to quit smoking successfully because they often hope to provide a healthier living environment for their families by quitting smoking. However, middle-aged people also face the dual challenges of work and life pressures, and often ignore plans to quit smoking in their busy schedules. In order to increase the success rate of quitting smoking, middle-aged people need encouragement from family and friends, and can use professional smoking cessation services to manage stress and addiction.

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3

Smoking cessation in the elderly

Although many elderly people think that quitting smoking is meaningless, and they often find it difficult to make up their minds to quit smoking because of concerns about the strong addiction and years of smoking habits. In addition, they may also think that their bodies can no longer recover and therefore lack the motivation to quit smoking. Therefore, helping the elderly to quit smoking requires special emphasis on the short-term health benefits of quitting smoking and providing continuous encouragement through family and medical support. The success of quitting smoking depends not only on personal determination, but also on family, social environment and psychological support. No matter when you quit smoking, you need continuous encouragement and support to ultimately overcome your addiction and live a healthier life.

There are strategies to quit smoking, check out these 5 points

Quitting smoking is not a one-time process, but a journey that requires scientific planning and psychological support. Whether it is the first time to try to quit smoking or repeated attempts have failed, mastering the right methods and strategies can significantly increase the chances of success.

1

Create a clear smoking cessation plan

Developing a detailed smoking cessation plan is a key step to success. Set a specific quit date and inform family and friends in advance, which can not only enhance the sense of commitment, but also gain support from those around you. The smoking cessation plan can include specific arrangements for reducing the amount of smoking per day, as well as strategies to deal with smoking temptations, such as avoiding places where smoking is frequented.

2

Using smoking cessation tools and medications

Studies have shown that the use of nicotine replacement therapy (such as patches, chewing gum) or smoking cessation medication prescribed by doctors can effectively alleviate withdrawal reactions and increase the success rate of smoking cessation. For smokers who are accustomed to smoking to relieve their emotions, psychological counseling and behavioral intervention are also important auxiliary means. A comprehensive smoking cessation program that combines medication and psychological support is often more effective.

3

Seeking family and social support

Family and friends play an important role in the smoking cessation process. They can not only provide emotional support but also help smokers get through difficult times.

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Many successful smokers who quit smoking say that family encouragement and care are important motivations for them to stick to their goal. In addition, joining a smoking cessation support group or participating in a smoking cessation mutual aid meeting can also allow smokers to feel the power of the collective and reduce loneliness.

4

Managing stress and emotions

Stress is an important factor that leads to relapse, so learning to manage emotions is crucial for smokers who want to quit smoking. Studies have shown that regular exercise, meditation or breathing exercises can effectively relieve stress and reduce the urge to smoke. At the same time, establishing healthy daily habits, such as ensuring adequate sleep and a balanced diet, can also help smokers who quit smoking maintain a balance between body and mind.

5

Set up a reward system to maintain a positive attitude

Quitting smoking is a challenging process, so setting small goals and rewarding yourself from time to time can help maintain motivation. For example, you can prepare a small gift for yourself when you quit smoking for a week, a month, or a year to celebrate your progress. Maintain a positive attitude and believe that even small setbacks are just part of the journey. Quitting smoking requires not only personal determination, but also scientific skills and comprehensive support. On the basis of establishing a smoking cessation plan, combine family, social and professional help, manage stress and emotions, and stick to the end. No matter how many times you have failed before, as long as you keep trying, the success of quitting smoking will eventually belong to you.

References

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[2]ThomsonB,EmbersonJ,LaceyB,etal.AssociationBetweenSmoking,SmokingCessation,andMortalitybyRace,Ethnicity,andSexAmongUSAdults.JAMANetwOpen.20223; 5(10):e2231480.[3]HenleySJ,AsmanK,MominB,etal.SmokingcessationbehaviorsamongolderU.S.adults.PrevMedRep.2019;16:100978.[4]KimY,LeeJS,ChoWK.FactorsA ssociatedwithSuccessfulSmokingCessationAccordingtoAgeGroup:Findingsofan11-YearKoreaNationalSurvey.IntJEnvironResPublicHealth.2021;18(4):1576.[5]W angJH,YangYF,ZhaoSL,etal.Attitudesandinfluencingfactorsassociatedwithsmokingcessation:Anonlinecross-sectionalsurveyinChina.TobInducDis.2023;21:87.

[6] Chinese Clinical Smoking Cessation Guidelines (2015 Edition).

Planning and production

Author: Jiang Yongyuan, Master of Internal Medicine, Third Military Medical University

Reviewer: Tang Qin, Director of the Science Popularization Department of the Chinese Medical Association, National Health Science Popularization Expert