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Whether you have been smoking for five days or fifteen years, it is never too late to stop. Studies have shown that even long-time tobacco users can improve their overall health by quitting.

Raed Alalawi, M.D., FCCP, assistant professor, Division of Pulmonary and Critical Care, Department of Internal Medicine, at the Texas Tech University Health Sciences Center, says those who remain smoke free for five years reduce their risk of stroke to that of a nonsmoker. Those who stop smoking for 10 or more years reduce their risk of lung cancer and heart disease.

According to the Centers for Disease Control and Prevention, the basic first steps to quitting smoking are:

Set a quit date. Quitting on your birthday or your anniversary can provide increased motivation.

Tell family, friends and co-workers that you plan to quit. Ask your loved ones to support your decision.

Anticipate and plan for the challenges you will face while quitting.

Remove cigarettes and other tobacco products from your home, car and work. Also remove ashtrays and lighters and ask others not to smoke around you.

Talk to your doctor about getting help to quit.

Although the basics of quitting are similar, people respond differently to smoking cessation interventions. It is important that programs be individualized to each person. A successful program frequently takes a combination of methods that may include medications, behavioral therapies and other modalities.