Aging is a natural process that everyone must go through, but committing to healthy lifestyle choices can help make it a smooth one by promoting better physical and mental health as you get older.

Although genetics plays a role in everyone’s health, studies have revealed that it’s far less impactful on a person’s life expectancy than previously believed. In fact, some show that behaviors such as engaging in regular physical activity and managing stress levels can increase your likelihood of living a longer, healthier life—meaning you have the power to dictate your future. Here are some tips to help you take control of your health and retain your independence.

Maintain a balanced diet

Nutrition is more than just eating “healthy” foods. It’s also about consuming enough vitamins and minerals and limiting your intake of sugar, unhealthy carbohydrates, and refined grains—think white bread, pasta, and white rice. By swapping red and processed meats, fried foods, junk foods, and sugary drinks for lean proteins, whole grains, nuts, legumes, fresh produce, and water, you can help reduce inflammation in your body. In turn, this can improve your gut health and minimize the risk or symptoms of serious health conditions, including heart disease, type 2 diabetes, and arthritis.

Exercise regularly

Regular exercise is one of the best ways to maintain healthy aging. It can not only help you keep a healthy body weight but also improve your mental health and outlook. Whether you’re a sports enthusiast or prefer low-impact activities such as swimming or yoga, getting active can help maintain flexibility, slow the pace of bone and muscle loss, and lower blood pressure and sugars. Of course, the type and intensity of exercise that is best for you will depend on your physical condition, so be sure to check with your health care provider before starting any new workout routine.

Get enough sleep

Although sleep decline naturally occurs as you get older, getting enough sleep is essential to maintaining your memory and healthy aging overall. The American Academy of Sleep Medicine and the Sleep Research Society both recommend that adults between the ages of eighteen and sixty get at least seven hours of sleep per night to reduce their risks of heart disease, cognitive decline, and a compromised immune system. To improve the number of sleep hours you get, avoid caffeinated beverages late in the day, lower your bedroom temperature, and turn off your cell phone, computer, and TV at least two to three hours before bedtime. Also, consider using a sleep app like Pzizz to help relax you and induce sleep. (For more details, read the article about the body’s internal clock later in this issue.)

Stay socially and mentally active 

Keeping your mind active and staying socially engaged are two of the most important ways to retain your mental acuity. In fact, getting involved in a mix of social and intellectual activities may help lower your odds of cognitive decline and even stave off dementia. You can partake in a wide range of social activities, such as volunteering at a community theater, joining a book club, or playing group games that require thought and strategy. You could also learn a new language or hobby or tackle a daily crossword or sudoku puzzle to keep your mind engaged.

Manage stress levels

Long-term stress can have a negative impact on both your physical and mental health, leading to an increased risk of heart disease, insomnia, depression, and anxiety, to name a few. However, you can manage it through exercise and relaxation techniques such as deep breathing, yoga, and meditation. You could even listen to apps like Calm or Headspace. These will all help you slow your heart rate, lower your blood pressure, and calm your mind.

Track your medications

Keep track of all your vitamins, over-the-counter drugs, and prescriptions. Because your reaction to medications can change over time, be mindful of any side effects and check with your doctor about whatever concerns you may have, especially if you’re starting something new. Consider using this worksheet to help you stay on top of your medication regimen.

Take proactive steps to maximize your wellness and minimize age-related health risks. And if you have loved ones who are older, talk to them about easy ways they can boost their health to live a longer, healthier, and more joyful life.