Why there’s no such thing as 'just one cigarette'

Is cigarette smoking bad? The short answer is yes — even if it’s only “once in a while.”

According to medical experts cited by The New York Times, there is no safe level of cigarette smoking. Even occasional or “social” smoking exposes the body to thousands of toxic chemicals, dozens of which are known to cause cancer. Doctors say the damage begins almost immediately, stressing the heart, irritating the lungs, and increasing the risk of addiction.

Smoking harms health in two ways, experts told the Times: through short-term effects like increased blood pressure, airway irritation, and higher susceptibility to infections, and through long-term risks such as heart disease, stroke, chronic lung illness, and cancer. Research shows that even one cigarette a day can significantly raise the risk of cardiovascular disease compared to not smoking at all.

Cutting back is not enough. Studies referenced by the Times found that reducing cigarette intake does not meaningfully lower health risks. What makes a difference is quitting entirely. While the body can recover over time, doctors note it can take years, sometimes decades, for former smokers’ risks to approach those of nonsmokers.

Many families live with the consequences of smoking every day. In mine, both of my parents are smokers. So was my late sister. That proximity makes the science less theoretical and more painfully real.

Experts also warn that social smoking can quietly lead to dependence. While the addiction risk is lower than with daily smoking, it is not zero. Alcohol, peer settings, and stress can make restraint harder, especially for former smokers. As one doctor told the Times, it is “playing with fire.”

The takeaway is that cigarettes remain the leading cause of preventable death worldwide, and even occasional use carries real risks. The safest option, backed by decades of medical evidence, is not moderation, it is avoidance.