Smoking is probably the single most dangerous thing you can do to your health. Not only does it increase your chance of death at an earlier age, it also practically guarantees you will have one or more chronic health problems to live with for a number of years:

Lung disease (emphysema)
Heart disease
Bladder cancer
Breast cancer
Stomach cancer
Stomach ulcers
Asthma
Impotence
And others.

Approximately one-fifth of all deaths in the United States can be blamed on smoking.

Will it help if I quit now?

Yes…

Twenty minutes after you quit your heart rate begins to drop toward the normal range.

Eight hours after you quit your carbon monoxide levels return to normal (improving you circulation and breathing by 10%).

One to two days after you quit your chance of heart attack decreases.

Two weeks to three months after you quit your circulation improves.

One year after you quit your excess risk of coronary heart disease is half that of a smoker.

Five to 15 years after you quit your risk for coronary heart disease is the same as a nonsmoker's.

Getting ready to quit

• Decide positively that you want to quit. Resist negative thoughts about how difficult it might be.

• Set a target date - perhaps a special day such as your birthday, anniversary or the Great American Smokeout. If you smoke heavily at work quit during your vacation so that you're already committed when you return. Make the date sacred and don't let anything change it.

• List all the reasons you want to quit. Review the list daily.

• Begin to condition yourself physically. Start an exercise program, drink more fluids and avoid fatigue.

Know what to expect

• Believe in possibilities. While quitting isn't easy, more than 3 million Americans do it each year.

• Realize that most successful ex-smokers quit for good only after several attempts. You may be able to quit on your first try. But if not, don't give up before the miracle.

• Remember withdrawal symptoms are temporary. They usually last only one to two weeks.

• Heads up: Most relapses occur in the first week, when withdrawal symptoms are strongest. Rely on willpower, family and friends to get you through this period.

• Know that stressful events can trigger relapses. Being aware of that can help you prepare alternate ways to handle stress.

Your physician may help with nicotine replacement therapy.

Ways to quit

Cut down the number of cigarettes you smoke

• Smoke only half a cigarette.
• Decide how many cigarettes you will smoke during a day, then gradually decrease that number.
• Remember cutting down will help you quit, but it's not a substitute for quitting altogether. If you're down to seven cigarettes a day, set a target date and stick to it.

• Stop buying cigarettes by the carton. Wait until the pack is empty before you buy another.
• Don't carry cigarettes on you at work or home.

• Throw away all your cigarettes.
• Keep busy on the big day. Go to the movies, shop or exercise.
• Buy yourself a treat to celebrate.
• Have your teeth cleaned and get rid of all the tobacco stains. Admire how nice your smile looks - and keep it that way.

• Instead of smoking after meals, get up from the table and go for a walk or brush your teeth.
• For the first one to three weeks avoid situations you associate with smoking. Go to a library, theater or department store where smoking isn't allowed.
• Explore activities, preferably ones using your hands. It's hard to smoke when you're swimming, jogging or playing tennis.
• Learn to relax. Visualize a pleasant scene - and go there in your mind to take a "breather."

Staying the course

The nicotine in cigarette smoke is addictive. Your body has become used to a certain level of nicotine. So when you stop smoking, you may notice internal changes such as:

• Irritability: At first, without nicotine, you might feel nervous or touchy.

• Fatigue: Nicotine is a stimulant, so when you aren't smoking anymore, you might feel tired.

• Trouble sleeping: You might wake up often during the night. Also, you could dream about smoking.

• Hunger: People can think that their urge for a cigarette is really a hunger pang and eat to get rid of it. This often results in weight gain. Try drinking a glass of cold water instead of snacking.

• Cough and dry mouth: Coughing is how the body gets rid of the mucus clogging your lungs. Also, when you stop smoking your body won't produce as much mucus, so your mouth might feel dry.

• Depression: Some ex-smokers say giving up cigarettes is like losing a best friend. You may experience crying spells. But take heart: This too shall pass.