The decision to stop smoking is one of the most important things you can do for your health. Research shows that smoking significantly increases the risk of developing serious health conditions. Cigarette smoking is a major risk factor in heart disease, lung cancer and stroke. It is the #1 cause of preventable illness and death in Canada.

Just one cigarette:

• speeds up your heartbeat
• causes blood vessels to narrow so your blood pressure increases
• upsets the flow of blood and air in your lung
• causes the temperature in your fingers and toes to drop.

The longer you smoke . . . the deadlier it gets.

Where do you start?

Ask yourself about your smoking habit now:

• Can you remember why you started smoking? Most people start when they're teenagers and want to fit in.Why do you smoke now? Think about the pros and cons and write a list for each one. Is your smoking worth it?
• Why are you thinking about quitting? Are you concerned about your health? Do you want to set a good example for your partner and your children? Save money? Protect your family from second-hand smoke? Quitting smoking is not easy, and to keep motivated you will need a powerful reason. Try writing a list of the top five reasons you want to quit and carry it with you to refer to whenever you have a craving.
• Making a firm decision to stop smoking is the first step in kicking the habit. Cigarettes are addictive so you have to be strongly committed to quitting. Smoking cessation programs, books and Internet sites can provide advice to keep you encouraged.

How to kick the habit

• Get ready. Once you've made the decision to quit, prepare yourself by making other lifestyle changes. You can prepare your body by drinking more fluids, regular exercise and plenty of rest. Change your environment by removing ashtrays and making your home and car smoke-free zones. Decide on the date you will quit. Choose a time that will be easier for you: if you smoke more at work, quit on the week-end. If you smoke more at home, quit during the work week. Don't change the date.
• Be realistic. Stopping smoking will be hard. Knowing what to expect can help get you past the difficult times.Most people find the first three days the hardest and this is when most setbacks occur. Immediate withdrawal symptoms usually continue for another three weeks. People often have trouble again three to six months after stopping. Review your reasons for stopping to help overcome these cravings.
• Prepare yourself for the date you set to stop smoking. You can do this by going without cigarettes for a period of time, washing your clothes and airing your house to get rid of smell of cigarette smoke. You can also throw out your cigarettes and buy yourself a gift to celebrate your decision to stop. Tell your family and friends that you are going to quit. Ask for their assistance by not smoking when you are around, especially at first.
• Choose how you are going to stop. There are many different options, including nicotine-free and nicotine replacement therapies, acupuncture, laser therapy, aversion therapy, hypnosis, stopping suddenly or cutting back slowly. There are also smoking cessation and self help programs available through community health organizations. This is where support and encouragement from other people can help keep you motivated. Learn more about these options through books, newspaper and magazine articles and Internet sites. Your doctor or other healthcare professional can discuss the options and make a recommendation depending on your health and personal preferences.
• Prepare yourself for nicotine cravings and plan ways to overcome them. Most people feel the most intense urges during the first few days after quitting. These usually last only a few minutes and the urge passes whether you smoke a cigarette or not. Think of ways to distract yourself. You could phone a supportive friend, exercise, drink a beverage like water or juice, or review your list of reasons for stopping. Keep thinking positively and, when the urge to smoke passes, remember to reward yourself. You could go to a movie or buy a good book.
• Endure the withdrawal symptoms. They generally only last from one to three weeks. The most common ones include dry mouth, sore throat, coughing, hunger, tension and irritability. Once you get through this, you will be in the recovery stage. You could use the money you have saved to buy yourself a special gift to celebrate your success.
• Substitute a new habit to replace the old one of smoking. This should begin on the day you stop. Try reading a newspaper or talking to a friend at the time you would have smoked a cigarette. Some people need more than one try to stop smoking so, if you stumble, don't give up.With determination, a good plan, and the support and encouragement of others, you can achieve success.

Ideas to help you stay 'smoke free':

• Keep active every day so you won't think about smoking.
• Limit your caffeine and alcohol intake. Both are associated with the smoking habit.
• Help reduce your stress by practising relaxation techniques.
• Exercise - it can help reduce your cravings.
• Practice the four "D's"whenever tempted: Delay, Deep breath, Drink water, Do something.
• Reward yourself with a gift bought with the money you have saved by not smoking.

Why not stop smoking now? There will never be a better time.