Stub Out the Risk: Smoking and Cognitive Decline

Written By Jennifer Palmquist

Most people already know that smoking is hard on your lungs and heart, but it may surprise you to learn it also affects your brain. Smoking speeds up aging throughout the body, including the brain, and research shows it increases the risk of developing all types of dementia, including Alzheimer’s disease. In fact, current smokers are 40% more likely to develop Alzheimer’s, with the risk increasing the more a person smokes.

Those statistics are concerning but also avoidable. It’s never too late to benefit from quitting. Studies show that people who quit smoking - even later in life - can lower their dementia risk to nearly the same level as nonsmokers. Every smoke-free year helps your brain recover by improving circulation, increasing oxygen delivery, and reducing inflammation.

We know quitting isn’t easy. Among smokers over 65, more than half want to quit but only 1 in 20 were able to do so in the last year. You may have already tried to quit or cut back - and that’s something to be proud of even if you still smoke more than you want to. Deciding to quit is the first step in your journey to a healthier brain, heart and lungs. Quitting smoking is one of the most powerful choices you can make for your brain health, no matter your age or how long you’ve smoked. This article will discuss the risks of continuing to smoke and the benefits of quitting. 

But it's important to remember, this is only one of many modifiable behavioral risk factors for Alzheimer's and dementia. 

If you'd like a personalized plan, daily activities and support to help address all of your most pressing risks, sign up for a 2 week free trial of Mindr. Better brain health starts today. 

Your Brain on Cigarettes

Cigarette smoke contains thousands of toxic chemicals that damage blood vessels and can harm brain cells directly. Over time, this damage and higher carbon dioxide in the blood makes it hard for the brain to get enough oxygen and nutrients. Smoking also increases oxidative stress and inflammation - two processes linked to faster brain aging on a cellular level and higher dementia risk.

The 2024 Lancet Commission on dementia highlights smoking as one of the most preventable dementia risk factors. Bonus: quitting smoking also improves your health in other ways that protect your brain - such as lowering blood pressure, improving sleep, and reducing the risk of stroke and heart disease. These changes all help maintain healthy blood flow to the brain, keeping it well-nourished and resilient.

Why Quitting Helps Your Brain

Quitting smoking benefits the brain in several important ways:

Better blood flow: Within weeks of quitting, circulation improves, delivering more oxygen and nutrients to brain cells. The brain thrives on oxygen and slowly starves without it.
People who smoke have lower blood oxygen levels than non-smokers which is hard on the brain.

Reduced inflammation: Quitting lowers inflammation throughout the body, including the brain, reducing damage to neurons. Inflammation has been called the “cause of all diseases” because of its widespread negative impacts on all bodily systems. Reducing inflammation cuts your risk of many chronic diseases including type 2 diabetes, heart disease and, of course, dementia.

Healthier blood vessels: Smoking stiffens and narrows arteries. Damaged arteries increase your risk for stroke and heart disease as well as for dementia. When you quit, vessels gradually recover, supporting better brain and heart health. After 5 years of not smoking, your risk of heart disease is reduced by 50% and after 15 years it’s almost the same as a non-smoker’s. The American Heart Association says, “what’s good for the heart is good for the brain.”

More energy and focus: People often notice clearer thinking, better mood, and more stamina after they stop smoking as their blood oxygen levels rise and their lung function improves. Your brain needs a steady supply of oxygen to think, send messages, solve problems and make decisions. Quitting smoking gives your brain the oxygen it needs to perform well. You may also see a decrease in anxiety, stress and depression which are also associated with low oxygen levels.

Because smoking interacts with so many other dementia risks - like high blood pressure, diabetes, obesity, exercise, healthy diet, and air pollution - quitting can have a “ripple effect,” improving multiple areas of health at once.

What You Can Do to Lower Your Risk

  • Set a quit plan: Choose a quit date and make a plan that fits your life. Nicotine replacement therapy (patches, gum, lozenges) or prescription medications can make quitting easier. You don’t have to do it alone - programs offered through the CDC, the American Lung Association, or local health services can double your chances of success. Only one third of older adults who try to quit use proven treatments to help them quit even though your chances of success more than double with medication, counseling and virtual support programs.

  • Avoid triggers & substitute habits:  Smoking often becomes part of daily routines - after meals, with coffee, during work breaks or when you are feeling stressed. Be aware of what triggers you to smoke and have a plan to get through those moments. When those triggers hit, replace smoking with a healthier habit, like a short walk, deep breathing, or chewing sugar-free gum. Each time you resist a craving, your brain and body grow stronger.

  • Stay motivated with brain gains:  Track your improvements: better taste, smell, and breathing are just the start. Inside, your brain’s oxygen supply improves, and your risk for dementia starts to drop. Every day without a cigarette is a day you’re protecting your brain.

Interested in changing your habits to improve your brain health? Give Mindr a try - it’s free for 2 weeks. Live the longest, healthiest version of your life. Click here to sign up.

The Bottom Line

If you’ve smoked for years, it’s understandable to feel that the damage is done, but that’s simply not true. The brain is remarkably resilient. Quitting smoking, even after decades, leads to real improvements in blood flow, oxygen, and inflammation within weeks and has lasting benefits for thinking and memory.

It’s never too late to take that first step. Whether you’re cutting back, preparing to quit, or already smoke-free, every move toward smoking less is a win for your brain, your lungs, your heart and your future.

What’s Next?

You’ve got the power to make a change—and your brain will thank you. You don’t have to do this alone. Mindr can help! With Mindr, you will have access to all of these success boosting tools:

  • An easy to follow personalized plan that fits your life

  • Complementary plans for your most pressing risk factors

  • Daily guidance and reminders so you know exactly what to do each day

  • Frequent assessments and tracking so you can see your progress

  • A human in the loop to support and encourage you

Many studies, including the U.S. POINTER trial, a study of lifestyle changes conducted by the Alzheimer’s Association, have shown that coaching support and structured intervention plans give people a statistically significant edge over those who are self-guided. 

You wouldn’t still be reading this if having a healthy brain wasn’t important to you. The lifestyle changes that will get you there are within your reach. You have the will, we’ll show you the way - one day at a time. You can do this and we can help.

Start Your Free Trial of Mindr

References

Jennifer Palmquist
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