Chronic diseases are the leading causes of death and disability in the U.S., but they are also the most preventable. Poor health and the loss of independence are not inevitable consequences of aging. People can enjoy healthy “golden years” by making smart choices earlier in life.

Research shows that healthy behaviors such as eating nutritious food, staying physically active and avoiding tobacco products are more influential than genetic factors in helping individuals postpone the physical decline that can occur with aging.

Says State Health Commissioner Dr. Robert Stroube, “Our life span today is 30 years longer than for those born in 1900. These added years can be healthy, enjoyable and productive if we adopt healthy lifestyles and prevent or manage chronic disease.”

Focusing on overall wellness will help you and your family age well. The following guidelines for healthy aging are provided by the Virginia Department of Health:

Get active. Daily stretching along with participating in moderate-intensity aerobic activity at least three to five days per week can help decrease your risk for chronic illness and the muscle deterioration associated with aging.

Stick to a healthy diet. Consume foods both low in saturated fats and high in fiber. A diet with plenty of fruits and vegetables can extend your lifespan and reduce your risk for heart disease, stroke, diabetes, osteoporosis and some types of cancer.

Avoid tobacco. Smoking is the most preventable cause of death and disease in the U.S.

Take care of your teeth and gums. Brush and floss twice a day and schedule regular dental checkups to promote oral health and hygiene. Ask your dentist to check for signs of oral cancer during your regular exam.

Treat signs of depression. Although it is common, depression is not a normal part of healthy aging. Seek professional help if you are struggling with depression.

Get regular immunizations. Pneumonia and influenza are among the leading 10 causes of death for older adults. Beginning at age 50, adults should seek flu immunization each year. If you are over age 65, one pneumonia shot is sufficient for the rest of your life. A tetanus/diptheria shot is recommended every 10 years, regardless of age.

Prevent injuries. Falls are the leading cause of injuries among older adults. They can be largely prevented with proper exercise and senior-friendly home modifications.