At ReMind UK, we are passionate about helping people understand the factors that can influence brain health and what they can do to support healthier ageing. This month’s brain health blog looks at the link between smoking and dementia risk, and why quitting could be an important step towards protecting your brain for the future.
The Lancet Commission on dementia prevention, intervention and care reviewed the latest evidence and identified 14 modifiable risk factors associated with dementia. These include high blood pressure, hearing loss, high LDL cholesterol, obesity, smoking, physical inactivity, type 2 diabetes, excessive alcohol consumption, depression, social isolation, traumatic brain injury, air pollution, untreated vision loss and limited education in early life.
Together, these factors are estimated to account for up to 45% of dementia risk, meaning that addressing them could help prevent or delay a significant proportion of dementia cases. This does not mean that dementia can be completely prevented, as there are many factors involved, including age and genetics. However, it does highlight the importance of taking steps to look after our brain health throughout life.
One of the risk factors identified by the Lancet Commission is smoking.
How does smoking affect brain health?
Smoking is known to damage the heart, lungs and blood vessels, but its effects also extend to the brain.
Smoking can damage blood vessels throughout the body, including the small blood vessels that supply the brain. This can affect the brain’s blood flow and increase the risk of vascular problems, including stroke and vascular dementia.
Cigarette smoke also contains thousands of chemicals, many of which are harmful to the body. Exposure to these substances can contribute to inflammation and oxidative stress, processes that have also been associated with changes in the brain linked to Alzheimer’s disease.
The relationship between smoking and dementia is complex, but the evidence is increasingly clear that current smoking is associated with an increased risk of dementia.
The 2024 Lancet Commission found that smoking in mid-life appears to be particularly important. Evidence from several long-term studies showed an increased risk of dementia among current smokers, while people who had stopped smoking did not show the same increased risk. This is encouraging evidence that stopping smoking can make a difference to future brain health.
Is it too late to stop smoking?
No, while stopping earlier in life is likely to provide the greatest long-term benefit, it is never too late to stop smoking. The NHS reports that quitting improves health whatever your age and however long you have smoked. Benefits begin soon after stopping, with improvements in circulation and lung function developing over time, alongside a reduced risk of serious conditions including heart disease and stroke.
There are also potential benefits for brain health. Research reviewed by the Lancet Commission suggests that people who stop smoking no longer have the same increased dementia risk seen in current smokers. The earlier someone quits, and the longer they remain smoke-free, the more opportunity there is to benefit.
Quitting smoking is not always easy. Nicotine is highly addictive, and cravings can be triggered by stress, routines or particular situations. But you do not have to rely on willpower alone.
5 practical steps to help reduce your risk
- Make a plan to stop
Choose a date to stop and think about the situations when you are most likely to want a cigarette. Having a plan for dealing with cravings can make it easier to stay on track.
The NHS offers a personalised quit plan with practical advice on preparing to stop, managing triggers and staying smoke-free.
- Get support
You are more likely to successfully quit with the right support. NHS Stop Smoking Services provide free, personalised support, including face-to-face, telephone and online options. Your GP or pharmacist can also talk to you about the different ways of stopping smoking.
- Consider nicotine replacement or other stop-smoking treatments
Nicotine replacement therapy, such as patches, gum, lozenges or sprays, can help manage cravings while you stop smoking. Other stop-smoking treatments may also be suitable for some people.
Speak to your GP, pharmacist or stop smoking service about which option is right for you.
- Identify your triggers
For many people, smoking becomes connected with particular routines – such as having a coffee, finishing a meal, driving or taking a break at work. Recognising these triggers can help you find alternatives.
Going for a short walk, having a glass of water, keeping your hands busy or talking to someone can help you get through a craving without reaching for a cigarette.
- If you slip up, try again
Stopping smoking can take more than one attempt. A lapse does not mean that you have failed. Think about what triggered it, learn from the experience and try again.
The NHS recommends seeking support if you are finding it difficult to stay smoke-free. There are resources available to help you manage cravings, withdrawal symptoms and the risk of relapse.
Protect your brain health for the future
Smoking is just one of the 14 modifiable risk factors identified by the Lancet Commission. Looking after your brain health is not about making one big change, it is about the small, positive steps you can take throughout your life.
Quitting smoking can benefit your heart, circulation and lungs, as well as potentially reducing your future risk of dementia. And if you have smoked for many years, it is still worth stopping. It is never too late to make a positive change.
At ReMind UK, we are committed to helping people understand the factors that influence brain health. Through our specialist Brain Health Clinic, we help people understand their individual risk factors and make informed lifestyle choices that may help reduce their risk of dementia and support healthier ageing.
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