If you’re a current smoker, you’ll enjoy reading this article by Dr Mercola.

The research suggests that no matter what your age, quitting can be extremely beneficial. For instance, if you quit smoking before the age of 40, more than 90 percent of the excess mortality caused by continuing smoking may be avoided.1

If you quit before the age of 30, the benefit is even more dramatic, with 97 percent of excess mortality vanishing. However, even if you quit later in life, there are still impressive benefits.

New research showed that smokers over 65 who quit smoking may reduce their risk of dying from heart-related problems to that of a non-smoker within just eight years.2

Six Things to Do Instead of Smoking

If you’re thinking of quitting, read below for the three steps you should take first. But when you’re ready, the following strategies, recently posted by TIME,3 may help, especially in the early days and hours:

Chew carrots: A healthy snack can help you beat nicotine cravings (and the urge to bring something to your mouth). Carrots, celery, radishes, bell pepper slices, and other fresh veggies would all work for this purpose.

Distract yourself: Surround yourself with people who are supportive of your choice to quit and who can help take your mind off of cravings.

“Snap” your cravings away: Wear a rubber band around your wrist and snap it if you’re considering giving in to a craving. The sting will distract you and give you a moment to remember all of the reasons why you’re quitting.

Exercise: Exercise helps fight addictions by releasing natural feel-good endorphins and easing stress and anxiety.

Take a shower: This is another calming distraction, plus when you feel clean and fresh, you’ll be less likely to want to light up.

Listen to music: Take your mind off of cravings with your favorite relaxing tunes, or put on an upbeat tune and dance to celebrate your new “smoke-free” self.

Read the full article here.