If you quit smoking before the diseases becomes chronic, you can reverse most of the effects smoking has on the body—breathing, snoring, immunity, and risk of cancer, heart disease, and high blood pressure all improves. Problems exist, however, if smoking has done permanent damage. Severe smoking-related diseases, including cancer, emphysema, and coronary artery disease, are permanent. HEALTH TIP The best thing you can do for your body is exercise; the worst is smoke. See Your Doctor Because doctors and health professionals are trained to recognize, treat, and prevent illness, following their advice is recommended. Each person has different risks of diseases based on genetics and other health history; therefore health recommendations can be slightly different for each individual. Still, following the basic recommendations outlined below will reduce your risk of severe diseases. Recommended Medical Testing and Check-Ups

Yearly check-up (every other year if no health risks) Yearly dental exam Monthly breast self-exams Yearly Pap smear/OBGYN visit after the age of 18 or when sexual activity begins Mammogram initially by age 40; high risk by age 35 Colonoscopy initially by age 40; high risk by age 35 EKG as recommended by your primary physician

Tomatoes—Tomatoes and tomato products contain vitamin C and lycopenes, antioxidant cancer-fighting chemicals that reduce digestive tract (and for men, prostate) and other types of cancer. Broccoli—Broccoli contains phytochemicals that are thought to make cancer cells less toxic (destructive). Also contains beta-carotene, vitamin C, calcium, and fiber. Spinach—Spinach is rich in folate, fiber, and iron—nutrients needed especially in women. Other similar beneficial vegetables include kale, Swiss chard, and collard greens. Tea—Tea contains phytochemicals, which are cancer-cell fighters. Green tea has been associated with a lower risk of stomach, esophageal, and liver cancers. Nuts—Monounsaturated and polyunsaturated fats in nuts improve levels of cholesterol by lowering triglycerides and LDL along with raising HDL, preventing heart disease and stroke. Nuts also contain fiber and Vitamin E, both of which prevent heart disease and cancer.