Quit smoking now, and the benefits start immediately

Q. You recently gave advice to a reader on becoming a nonsmoker and how to deal with the weight gain. As a former smoker of 25 years who quit seven years ago, I would point out that quitting smoking involves more than just the physical act of quitting. It is a major lifestyle change, and the hardest part is not the physical one, but in replacing the bad habit with good ones for the long term. I found that making a serious commitment to exercise at the same time helped increase my metabolism greatly and got me through the physical withdrawal, and also provided a healthy habit to help deal with the inevitable weight gain.

W.G., Jacksonville, Fla.

A. Your winning combination has my admiration. Smoking is one of the toughest habits to kick, perhaps because it is tightly woven into the social fabric of life. Seeing as we are kicking off a new year, here are some benchmarks for how being a nonsmoker can improve both the quality and the quantity of life.

Within just a few days of stopping, you may notice that you're breathing more easily and that food smells and tastes better. No more running out to the all-night gas station for a pack, or standing outside in bad weather just to have a cigarette. You may get fewer colds and respiratory infections. You will be setting a good example for family and friends, you'll be free of the smell, the mess and the hassle of smoking, and you will be saving a lot of money.

Quitting smoking also causes changes in your body that can extend your life. The changes start within 20 minutes of smoking that last cigarette, and they continue to take place hour by hour, day by day, month by month and year by year. Here's how not smoking can improve the quantity of your life. This list has been adapted and condensed from information provided by The American Cancer Society and the Centers for Disease Control and Prevention, which is based on the 2004 surgeon general's report.

After 20 minutes: Blood pressure drops. Pulse rate drops to a more normal rate. Body temperature in your hands and feet increases.

After two weeks to three months: Circulation has improved. Your lungs can now function 30 percent more effectively. Walking becomes easier.

After one year: That high risk of heart attack that's been following you around is now cut in half.

After 10 years: The risk of dying of lung cancer is now about the same as a nonsmoker's risk. The pre-cancerous cells that developed in your body as a result of smoking have been replaced.

After 15 years: The risk of heart disease is the same as it would be if you'd never smoked.

In short, by quitting now, your health risks will eventually become almost identical to those of a person who has never smoked. This is especially important for those who have or might develop other medical conditions.

If you have heart disease, quitting smoking will cut your risk of having another heart attack or of dying of heart disease in half.

If you have ulcers, quitting smoking will reduce the risk of recurrence and improve short-term healing.

If you have diabetes, quitting smoking will slow down the pace of damage to small blood vessels, which can decrease your risk of diabetes-related eye disease, kidney disease and amputation.

If you have insulin-dependent (type 1) diabetes, quitting smoking will probably allow you to significantly decrease your need for insulin, since smoking increases that need by 15 percent to 20 percent.

Have a healthful new year!