The best tips for a longer, healthier life

Staying well hinges on a wide range of lifestyle choices that can enhance the quality of your life so that you feel better physically and mentally. Equally important, these habits can promote longevity.

Below is a summary of the most important actions to take.

• If you smoke, give it up. Thousands of premature deaths each year in many parts of the world are related to smoking.

• Eat a varied, low-fat diet. Experts recommend seven servings of fruits and vegetables each day, plenty of whole grains (which are high in dietary fiber as well as vitamins and minerals) and low-fat dairy products (for bone-strengthening calcium).

• If you drink alcohol, do so in moderation. Excessive consumption of alcohol (more than four standard drinks a day for men, two for women) can lead to high blood pressure, heart disease, cancer and other health problems.

• Exercise regularly. Studies show that as little as 30 minutes of exercise - such as walking, swimming or playing tennis - at least three times a week can help to lower your risk of disease and premature death.

• Avoid becoming seriously overweight. A large weight gain in adults (10 kilograms or more) is linked to increased mortality in middle age. Keep your weight in check by watching your kilojoules and exercising regularly.

• Protect yourself from the sun. Too much sun damages your skin, promoting skin cancer and cataracts. Use sunscreen (at least 15 SPF, but preferably 20 SPF), avoid long exposure (especially between 11 a.m. and 3 p.m.), cover up, wear sun­ glasses and a hat, and examine your skin frequently.

• Control stress. You can't avoid this consequence of modern life altogether. But by exercising, meditating and pursuing other activities you enjoy, you can keep stress from becoming overwhelming.