Quitting Smoking in Midlife: Why It’s Not Too Late to Build Better Habits
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Among the lifestyle choices that older adults can benefit from is quitting smoking. But when trying to break this habit and build better ones, it’s easy to get discouraged by the age-old adage that old dogs can’t learn new tricks. This, however, is not true.
Some may even think that there’s no use in quitting since it’s too late and the damage has already been done. However, HHS.gov notes that smoking cessation can increase life expectancy by up to ten years. And as this article will explain to you, no matter how old you are or how challenging the journey is, kicking the habit of smoking paves the way for a longer and healthier life.
What Health Research Says about Quitting
Like other unhealthy habits, quitting smoking at an older age cannot undo the harm that has accumulated over the years. But this doesn’t mean that it’s ultimately meaningless to break the habit. Regardless of age, history, and smoking intensity, quitting smoking prevents your health from worsening, allowing you to make the most out of your later years.
The dramatic improvements in your health also become more evident when quantified. According to the federal government’s Center for Disease Control, the risk of developing lung cancer drops by half within 10 to 15 years after quitting. Meanwhile, the risk of developing coronary heart disease falls sharply within one to two years after cessation, then declines slowly over time. Think about the healthy life years you gain just from minimizing these risks, considering lung cancer and heart disease are by far the leading causes of premature deaths among men and women in the US.
Recent research adds that smoking cessation is beneficial not only for your heart and lungs, but also for your brain. In light of middle-aged smokers reporting a higher likelihood of memory loss than nonsmokers, a 2022 study published in the Journal of Alzheimer’s Disease found that smoking cessation from 45 to 59 years old is linked to better cognitive outcomes. Beyond living longer, then, you also get to improve the overall quality of life as you grow older by preserving your memory and thinking skills.
How You Can Quit and Build Better Habits:
Nicotine Replacement Therapy
It’s not just smokers, but also health providers who can be biased against midlife smoking cessation. Research from Yong, et al. published in the journal Addictive Behaviors found that older smokers are less likely to get prescribed quit medications. Nevertheless, there are nicotine replacement therapy (NRT) products that can be bought over the counter and can help with managing cravings and withdrawals. Nicotine is a drug that can cause symptoms when no longer used, until it is out of your system.
Among your NRT options are nicotine pouches and patches. Pouches directly supply low doses of nicotine through oral absorption. You simply place one between your gum and upper lip. These pouches are widely available in stores and online, with online stores providing a wider range of options. The nicotine pouches available on Prilla.com are by ZYN, On!, Rogue and Velo, and come in a variety of flavors including mint, citrus and coffee. Not only are smokeless pouches easy and convenient to use, their tobacco-free properties also ensure that you do not put your health at risk.
Combining NRTs can also increase quit-success rates by up to 25% compared to using them alone, based on a Cochrane systematic review by Lindson, et al., on combination therapy for fast-acting products like gums and pouches and slower-release transdermal patches. Brands like NicoDerm can last for 24 hours at most, helping you wean yourself off of nicotine for about eight to 10 weeks. However, keep in mind that there are possible side effects, such as skin irritation and headaches.
Quit Plan Documentation
It’s also highly recommended for smokers of any age to develop a quit plan, as a way to prepare for and track their cessation journeys. Aside from picking a quit date and identifying your motivations for quitting, our article ‘How to Break Bad Habits’ emphasizes the value of social support, goal-setting and documentation.
When documenting the process, it’s important to not just list your milestones, but also to reflect on the challenges you’ve overcome while quitting. This allows you to be proud of how far you’ve come while still reminding you that there's a lot more you can still do for the sake of your health — as well as for the people around you. Remember age is just a number. If you are looking for more inspiration, then 50 After 50 is for you.