You are what you think you are when it comes to aging. Seniors who think of age as a means to wisdom and overall satisfaction are more than 40 percent more likely to recover from a disability than those who see aging as synonymous with helplessness or uselessness, according to The Journal of the American Medical Association.

Nutrition plays a major role in how your body ages. “The latest research shows that a low-glycemic diet high in fresh fruits and vegetables, whole grains, and lean protein is healthiest,” says Dr. Jeffrey Benabio, Physician Director of Healthcare Transformation at Kaiser Permanente Primary Care. One great example is the Mediterranean diet, rich in plant-based foods, whole grains, nuts, and red wine (in moderation!). It also involves eating fish twice each week and cutting back on salt. Research shows that this type of diet may help you age better by warding off heart attacks, strokes, and premature death, according to Harvard Medical School. An added bonus: Benabio says that foods rich in Omega-3 fatty acids, such as walnuts, salmon, and flaxseed, help your skin manufacture the essential oils it needs to protect itself and can help skin look younger. In contrast, sugary, carbohydrate-heavy, and fatty foods—think, chips, soda, and white bread—can speed up the aging process, says Benabio. “So, when shopping or dining out, opt for whole grains and natural sweeteners,” he says.

Overeating may lead to a shorter life span, cardiovascular disease, and type 2 diabetes, according to the NIH. To age well and live longer, it’s best to stick to a balanced diet that consists of about 2.5 cups of vegetables, 1.5 to two cups of fruit, six ounces of grains, three cups of dairy, and five ounces of protein each day.

Staying active is a vital part of aging well. The average woman can lose 23 percent of her muscle mass between ages of 30 and 70, says Fabio Comana, a faculty instructor at the National Academy of Sports Medicine. You lose muscle more rapidly as you age, but exercise—resistance workouts in particular—can increase mass and strength, even well into your 90s, says Comana. Staying fit may also reduce age-related memory loss, according to a study published in the journal Frontiers in Aging Neuroscience. Plus, Alzheimer’s disease accounts for approximately 60 to 70 percent of all dementia cases, says Comana, adding that increasing physical activity can decrease this statistic by 25 percent. That’s because exercise strengthens the hippocampus, the region of the brain associated with learning.

Friends and relatives can help you live longer. Those of us with strong social ties were shown to have a 50 percent higher chance of living longer than those with poor or insufficient relationships, according to a study published in the journal PLoS Medicine.

Too much time in the sun can cause wrinkles, not to mention cancer. But wearing sunscreen can help prevent your skin’s aging. And while the sun’s UV rays do trigger vitamin D production, which is essential for bone health, that’s hardly a good reason to expose yourself. “Here are the facts,” Benabio says. “After a few minutes of sun, your skin stops making vitamin D…and starts making skin cancer.” Most people get plenty of Vitamin D, but if you think you’re not, try eating more salmon or even eggs (don’t skip the yolk).