Medical
Quitting smoking
Quitting before 40 removes 90% of the excess mortality from smoking; even at 60 it gives back 4 years.
Impact 5/55/5· Replicated RCTs, guidelinesEffort: lifestyle change
First step today
Ask your GP about varenicline — it's the most effective aid.
How
Medication (varenicline, nicotine replacement) plus counselling doubles success. Vaping is a less harmful bridge, not a destination.
Evidence
Jha 2013 NEJM (n=216,917): smokers lose 10 years; quitting at 25–34 regains 10 of them, at 45–54 regains 6. Cochrane: varenicline 2–3× quit odds.
Goals
Healthy yearsHeart, blood sugarSkin, hairImmunity
Related studies
Last reviewed: 6 September 2026
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