On his 59th birthday, Shahrukh Khan announced that he has finally quit smoking.

For someone who has been a regular smoker for over 30 years – even openly discussing his smoking habit India Today Interview – This decision comes as a welcome surprise to fans.

But it also raises an important question: Is it ever too late to quit smoking and, most importantly, is it even worth it?

For those who have been smoking habitually for decades, does the damage reach the point where recovery seems impossible, or is it somewhere along the lines of always beneficial to stop, if ever?

For those struggling with similar doubts and wondering if it’s time to call it quits, India Today Talked to experts who explained the right way to proceed; You may want to read this.

Is it ever too late?

If you’ve been smoking for decades, the idea of ​​quitting may seem futile. Many long-time smokers think, “The damage is done, right?”

Well, not at all.

It turns out, that quitting smoking — even after years — comes with some serious health rewards that start sooner than you might expect. Whether you’re in your 30s, 50s, or even 70s, quitting smoking can still improve your health, quality of life, and potentially even add years to your life.

Dr Vikas Mittal, pulmonologist, CK Birla Hospital, Delhi, says, “Yes, quitting smoking has significant health benefits, no matter how long or how much a person has been smoking. Research shows that the body begins to repair itself once smoking is stopped, reducing the risk of various health problems.

For example, within one to two years of quitting smoking, the risk of heart disease begins to decline rapidly, and within five to ten years, the risk of certain cancers, such as those of the mouth and throat, may be halved.

“Leaving Reduces risk of heart disease, respiratory conditionsAnd certain types of cancer, regardless of age or smoking history. Even after decades of smoking, improvements in lung function and overall immune strength can be seen Thanks to the body’s remarkable ability to self-heal.”

some immediate effects

Dr. Singh says that even someone who has been smoking for years, the body immediately begins to respond favorably to quitting smoking, and:

• Carbon monoxide levels in the blood fall within the first 24 hours, allowing oxygen levels to return to normal.
• Lung function begins to recover and blood circulation improves within a few weeks.
• Heart rate, blood pressure, and respiratory function all improve significantly over time.

Apart from these, Dr. Radhika Banka, Consultant Respiratory Physician, PD Hinduja Hospital & MRC, Mahim, Mumbai, mentions that Irritability, anger, anxiety, difficulty concentrating, restlessness, increased appetite and gastrointestinal symptoms Like constipation, diarrhea, bloating and stomach cramps are some of the immediate effects of quitting smoking.

However, these usually resolve within three-four weeks.

Physically, smokers may cough more as their lungs try to get rid of pollutants and mucus.

Health risks that persist

While quitting smoking reduces many risks, some of them may persist, particularly chronic obstructive pulmonary disease (COPD).

Dr. Mittal says COPD can develop even years after someone quits, because it’s a progressive inflammatory disease that affects the airways and can cause breathing difficulties.

Management of COPD includes regular medical checkups, pulmonary rehabilitation exercises, prescribed medication, and reducing exposure to pollutants or irritants. These steps can help manage symptoms and slow the progression of the disease.

it’s psychological

Anytime, if you’re planning to quit smoking, it’s about mental preparation more than anything else. It’s a process, and it’s not about today you decide to stop and tomorrow you’re back at it. It’s about determination and persistence and not giving in to urges.

Dr Nikhil Nair, psychiatrist at Sharda Hospital, Greater Noida, lists some things to remember while planning to leave.

• Setting a quit date is an essential first step. Choosing a specific day builds mental preparation and determination before the actual commitment.
• Once a quit date is set, delaying the urge to smoke can help control the craving. Practicing a five to ten minute delay before responding to cravings can often reduce their intensity, making it easier to resist the urge.
• Distracting yourself is also helpful; Keeping a list of activities like chewing gum, exercising, or practicing deep breathing can effectively focus your attention when a craving arises.
• Seeking help from a psychologist for Motivational Enhancement Therapy (MET) can further help strengthen personal motivation, allowing individuals to explore their reasons for quitting and set realistic, meaningful goals.

Learn it the SRK way

When Shahrukh Khan announced his decision to quit smoking, he admitted that he might not be an ideal role model in this regard, but perhaps, that’s where he was wrong.

Shahrukh was addicted to smoking for 30 years, but still he managed to quit it. It really gives a ray of hope to the person who has been struggling to leave it for a long time but is unable to leave. We love following our idols on screen, and perhaps her journey will inspire others to find the same determination.

Because if Shahrukh can do it, so can you!