"It has been estimated that improved control of behavioural risk factors, such as tobacco use, alcohol intake, drug use, lack of exercise and poor nutrition, could prevent one half of all premature deaths, one third of all cases of accidental disability, and one half of all cases of chronic disability."

So begins the Executive Summary of the Adult Wellness Report of 1999, by Dr. Leonard Gibbons, Health Promotion Co-ordinator of the Ministry of Health and Family Services in Bermuda.

The report continues: "This statement underscores the fact that many of the poor health outcomes we experience in life are the result of our own lifestyle choices."

Some other alarming statistics were included in the report. These included the fact that one in three Bermudians is obese and one in three do not engage in any form of physical activity.

It is possible that 12 percent of the population are abusers of alcohol, and a whopping 17 percent of adults -- an estimated 8,500 people -- smoke cigarettes on the Island.

Of those 8,500 smokers, 21 percent, or 1,785 people, smoke one to five cigarettes a day. Thirty nine percent, or 3,315 smoke six to ten cigarettes a day, while 40 percent, or 3,400 people, smoke 11 to 20 cigarettes a day.

That comes out to an average of 82,025 cigarettes per day being smoked on the Island -- 3,906 cigarettes per square mile. It's enough to make you want to take a deep breath, until you remember what you are breathing in.

Yesterday was World No Tobacco Day, a day to focus attention on the dangers of tobacco, both for smokers and for those affected by second hand smoke. The dangers, as most people are well aware, are significant.

The Executive Summary of the Wellness Report reads: "Given that many health problems are associated with smoking (several cancers, emphysema, asthma, chronic bronchitis, heart disease, insomnia, early wrinkles, shortness of breath, back problems, hypertension, diabetes, peptic ulcer and more) and the findings that 17 percent of adults still smoke and another 28 percent are exposed to second hand smoke every day, smoking cessation should be an important public priority."

In Bermuda alone, 69 percent of adults who have ever smoked tobacco have quit the habit. The aim of World No Tobacco Day (WNTD) in Bermuda was to increase awareness of the dangers of smoking and second-hand smoking, says Dr. Gibbons. In July, he adds, a larger promotion on the dangers of smoking and how to quit is planned.

In the meantime, here are a few tips from the U.S. Surgeon General WebPages, http://www.surgeongeneral.gov/tobacco/consquits.htm.

The first thing to do is get ready. This includes setting a quit date, changing your environment from smoking to non (i.e. removing ashtrays, throwing out cigarettes, etc.), remembering why past attempts to quit did not work (most people take at least two or three tries before they can quite for good), and, once you do quit, not smoking -- not even one puff.

The second thing to do is to get encouragement. Studies have shown that you have a better chance of being successful if you have help and support, i.e. from family and friends, health care providers, counselling and programmes on quitting smoking.

Thirdly, to distract yourself from the urge to smoke, you should change your routine. Reduce your stress, exercise, plan something enjoyable and drink a lot of water and other fluids.

Fourthly, there is no harm in using medication -- medications like nicotine gum can help double your chances of stopping smoking and lessen the urge to smoke. You should ask your health care provider for advice before starting any medications, however.

Finally, you need to be prepared for relapses and difficult situations, because they will occur. Most relapses occur in the first three months of quitting. However, you should not be discouraged -- remember that most people try several times before they quit. Avoiding difficult situations, such as alcohol and other smokers, will lessen the temptation to smoke. Most smokers gain weight when they quit, usually less than ten pounds, so exercising and staying healthy helps.

Also, quitting may cause bad moods or depression. Remember, there are a lot of ways to improve your mood other than smoking.