Firt of all, it is good to hear that you think about quitting smoking. Almost 70% of adult smokers say they want to quit, and a very good reason - to protect the body from damage and improve their health. The four leading causes of death in Australia -- cardiovascular disease, stroke, cancer, and lung disease -- are all strongly linked to cigarette smoke exposure. What's more, one out of every five deaths in Australia can be attributed to smoking. The dangers of lighting a puffy hazard get worse with age. People still smoking in their 40s and 50s face a risk of death over the next 10 years three to four times greater than a nonsmoker's.

Even if you don't plan to live forever and longevity is not your concern, quitting smoking right now will be seen straight away. For example, your blood pressure and heart rate will decline within 20 minutes of snuffing out your last cigarette. Within 12 hours, the level of poisonous carbon monoxide in your body from cigarettes will return to normal. In a few weeks you should begin to notice an increase in your exercise tolerance.

In just a year, your lungs will detoxify themselves and regain their ability to remove pollutants efficiently. One of the best parts is that you will be able to taste and smell all scents, aromas and delicious food all over again - just like when you were a child.

By the first anniversary of your last cigarette, your risk of heart disease should be about half of a smoker's. And in 15 years your entire system should be almost the same as of someone who never smoked.

Ok, everybody who smoked before knows how hard it may be to quit. You may cough more at first, but it means you're clearing the gunk out of your lungs and opening your airways. If you have mucus from cigarette smoking, you'll have greater clogging of the airways. Just three weeks away from cigarettes will reduce some of that inflammation and reduce the chances of complications.

Though everyone knows cigarettes promote cardiovascular disease and lung ailments, it's less understood that they promote an array of other ailments, such as:

• Peripheral vascular disease which constricts blood flow to the hands, feet, and other organs
• Macular degeneration, the No. 1 cause of blindness among older people
• Gum disease
• Congestion as a result of complications of chest surgery which can lead to pneumonia and respiratory failure
  

So, if you have decided to quit smoking - congratulations! The most important part is to put plan into action. Set your mind and gain the desire to feel better NOW - and do whatever it takes. Your body will thank you for that for many long healthy years to come. Best of luck!