Cigarette smoking—it is one of the most devastating habits to human health and one of the most difficult to quit.

  But keep one thing in mind—YOU CAN DO IT! What does it take? It starts with a plan, determination and a little help from your friends.

  Why should you quit smoking? Cigarette smoking is the most significant cause of lung cancer and the leading cause of lung cancer death in both men and women. Smoking is also responsible for most cancers of the larynx, oral cavity and esophagus. In addition, it is highly associated with the development of, and deaths from, bladder, kidney, pancreatic and cervical cancers, according to the National Cancer Institute.

  Cigarette smoking greatly increases the risk of fatal and nonfatal heart attacks in both men and women, according to the National Heart, Lung and Blood Institute. It also increases the risk of a second heart attack among survivors. Women who smoke and use oral contraceptives have an even greater risk than smoking alone. The good news is that quitting smoking greatly reduces the risk of heart attack. One year after quitting, the risk drops to about one-half that of current smokers and gradually returns to normal in persons without heart disease. Among persons with heart disease, the risk also drops sharply one year after quitting smoking, but even though the risk continues to decline over time, it does not return to normal.

  Diabetics are already at risk for heart disease—smoking makes it worse. Its like a double whammy for them, said Molly Dyer, RN, BSN, manager of cardiac rehabilitation and diabetes education for Baptist Memorial Health Care.

  So if the reasons for quitting smoking are so clear, why do so many people have such a hard time stopping? First, the physical addiction to tobacco is quite powerful, Dyer said. Second, smoking becomes intertwined with peoples social habits. 

  For many people its: When I wake up, I smoke. When I finish a meal, I smoke. When I have a drink, I smoke, Dyer said.

  Most people fail at their first attempt to stop smoking and give up, Dyer said. Her message: Dont give up. Go into it knowing that it will be a challenge, but be confident you can do it.

  Most people have to stop smoking several times before they successfully stop, Dyer said. Our society often thinks in terms of 'all or nothing' and people think if they dont quit the first time, that theyve failed. They need to keep at it.

  Dyer advises picking a quit date and then make preparations for it. Talk to your physician and ask about medications that can help. Consider using a nicotine patch. Get ashtrays out of the house and make your home and car non-smoking zones. Change your habits that are linked to smoking. For example, take the dog for a walk after dinner instead of smoking a cigarette. Take a morning walk after you wake up instead of reaching for a cigarette pack.

  One big reason smokers cite for not quitting is fear of weight gain, but Dyer said gaining weight is not a direct result of quitting smoking. That generally happens because people replace smoking with eating.

  Many smokers often feel alone in their struggle to quit smoking. Dyer advises finding a group of people to help. Call your local American Cancer Society chapter to see if there are smoking cessation groups or classes. Organize a group of co-workers or a church group. Its important to have people to support you and to encourage you if youre not successful the first time.

  Keep at it, Dyer said. 

  The decision to stop smoking is one of the most important decisions youll ever make.