
It’s never too late to quit smoking, no matter how long you’ve been doing it. Some people think that if they’ve smoked for years, the damage is done, and quitting won’t make much of a difference. But that couldn’t be further from the truth. In fact, even if you’ve been smoking for decades, stopping now can drastically improve your health and overall quality of life, and the benefits start almost immediately.
The Global Impact of Smoking on Health
Let’s start with the reality of smoking. We all know smoking is harmful, but it’s important to understand just how damaging it can be. Smoking impacts almost every organ in your body, especially your lungs and heart. Smokers are much more likely to develop chronic conditions like lung cancer, chronic obstructive pulmonary disease (COPD), and heart disease. In fact, smoking is one of the leading causes of preventable death worldwide, and New Zealand is no exception.
In New Zealand, smoking remains a significant public health issue. According to the Ministry of Health, around 4,500 to 5,000 New Zealanders die each year from smoking-related illnesses. That’s about 12 to 13 deaths every day. These statistics include people who have been lifelong smokers, as well as those affected by secondhand smoke. Even more troubling, a 2021 study showed that around 12% of New Zealand’s population over the age of 15 are regular smokers, with a higher prevalence among Māori and Pacific communities. For Māori, the smoking rate is around 28%, and smoking contributes to significant health disparities in these populations.
Globally, smoking kills more than 8 million people every year, with over 1.2 million of these deaths due to secondhand smoke exposure. In New Zealand, about 300 people die each year from secondhand smoke alone. These numbers can seem overwhelming, but they also highlight just how important it is to quit smoking—at any age.
Immediate and Long-Term Health Benefits of Quitting Smoking
Here’s the good news: quitting smoking can reverse a lot of the damage, even if you’ve been smoking for a long time. The body has an incredible ability to heal itself, and the benefits of quitting start as soon as you stop smoking. Within 20 minutes of your last cigarette, your heart rate and blood pressure drop. In just 12 hours, the carbon monoxide levels in your blood decrease, allowing more oxygen to circulate.
Over the next few weeks, you’ll likely notice improvements in your lung function. You may find it easier to breathe, with less coughing and shortness of breath. After a year, your risk of heart disease drops by half, and if you stay smoke-free for 10 years, your risk of dying from lung cancer is about half that of someone who continues smoking.
Quit Smoking at Any Age
For older adults, the benefits of quitting are just as real. Even if you’ve been smoking for decades, quitting now can add years to your life. Studies show that people who quit smoking after the age of 65 can reduce their risk of dying from heart disease by up to 50%. For Māori and Pacific elders, where smoking rates are higher, the impact of quitting can be even more significant in terms of improving life expectancy and reducing health inequalities.
Quitting smoking doesn’t just benefit your physical health—it can also improve your mental well-being. Many smokers feel trapped in a cycle of craving and withdrawal, which can increase feelings of stress and anxiety. Breaking free from nicotine addiction often leads to better emotional health over time. Studies have shown that people who quit smoking tend to experience less anxiety, depression, and stress than those who continue smoking.
Protecting Your Loved Ones by Quitting Smoking
And let’s not forget the impact on your loved ones. Quitting smoking protects the people around you from the harmful effects of secondhand smoke. In New Zealand, children exposed to secondhand smoke are more likely to suffer from respiratory infections, asthma, and even sudden unexpected death in infancy (SUDI). By quitting, you’re not just taking a step toward better health for yourself—you’re also helping to create a healthier environment for your family and friends.
Of course, quitting smoking isn’t easy, especially if it’s been a part of your life for many years. But the resources available to help you quit have never been better. In New Zealand, you can access free support through Quitline, which offers advice, encouragement, and nicotine replacement therapies like patches, gum, and lozenges. Many people find that having support—whether through friends, family, or professional help—makes the process of quitting more manageable.
It’s never too late to quit smoking. No matter how long you’ve smoked or how old you are, quitting can dramatically improve your health and well-being. Deciding to stop smoking can add years to your life and improve your quality of life. Whether you’ve been smoking for decades or just a few years, your body will begin to heal the moment you quit. You’ll lower your risk of serious diseases, breathe easier, and feel better both physically and mentally. So, if you’ve been wondering whether it’s too late to quit, remember this: it’s never too late to make a positive change.