Your health depends on the responsibility you take for it. The things you do today can affect your health in later years. Americans have an average life expectancy of approximately 77 years. Longer life means there's more of a chance of being affected by a disease or illness as we age. While not all diseases and conditions are avoidable, many of the most serious ones can be prevented by making good decisions each day. It's never too late to start adopting healthier lifestyle patterns.

At 70 years old, GNC is still going strong! And, with many years of experience helping people live healthier lives, we offer 70 tips for living well at any age:

1. Achieve a healthy, balanced diet.

2. Be physically active.

3. Achieve and maintain a healthy weight.

4. Get regular medical care including preventive health maintenance and screenings.

5. Pay attention to your body and any changes or unusual signals it may be giving you.

6. Avoid excessive use of alcohol.

7. Don't smoke.

8. Always wear your seatbelt.

9. Protect your skin from sun damage.

10. Take a multivitamin - most adults do not obtain all the nutrients they need from the food that they eat therefore doctors advise that most adults can benefit from taking a good multivitamin.

11. Choose foods from all food groups with a focus on fruits, vegetables, whole grains, low-fat dairy, lean meats and fish.

12. Follow the daily calorie intake recommendations set forth by the U.S.D.A. based on age, gender and physical activity without exceeding them (which can lead to weight gain).

13. Watch your portion sizes, check labels carefully to see what constitutes a portion and eat to fullness rather than overeating. Restaurants routinely serve excessive portions. Plan to bring half your meal home before taking the first bite.

14. Eat several smaller meals throughout the day instead of three big ones to help keep blood sugar levels stable and maintain sustenance over time.

15. Stay well-hydrated by drinking plenty of fluid each day. Experts recommend that you should consume at least eight 8-oz. glasses of water each day.

16. Start every day out by eating a healthy breakfast.

17. Keep plenty of healthy snacks like fruit readily available at home, at work and in the car so that when hunger sets in, you can reach for something healthy to hold you over.

18. Choose a diet low in fat (especially saturated fat and trans fat) with no more than 30% of your total daily calories coming from fat.

19. Choose a diet moderate in sugars because too many sugary foods can add up to too many calories (weight gain), too few nutrients and can contribute to tooth decay.

20. Consume enough fiber daily. Experts recommend 25-35 grams of fiber per day. Aim to consume foods that have not been altered or processed to get the most nutrients out of your diet.

21. Avoid eating late at night.

22. Increase your consumption of Vitamin C during the winter months to help support your body's natural resistance. Vitamin C can be found in broccoli, red peppers, currants, Brussels sprouts, parsley, potatoes, citrus fruit and strawberries as well as dietary supplements.

23. Eat foods rich in calcium (such as low-fat dairy products) and vitamin D (such as green, leafy vegetables) to protect your bones.

24. Children need between 500-800mg of calcium daily, adolescents need 1,300mg, adults need 1,000mg, those over age 50 need 1,200mg and menopausal women need 1,500mg.

25. Women of childbearing age should be sure to get at least 400mcg of folic acid every day prior to becoming pregnant and 800mcg during pregnancy to reduce the risk of birth defects.

26. Be sure to incorporate omega-3 and omega-6 essential fatty acids - which can be found in fatty fish and plant oils respectively - into your daily diet. They provide dietary support for the cardiovascular system, healthy cholesterol levels, eye and brain function and healthy skin. The American Heart Association recommends that healthy people should consume 1 gram per day of omega-3 fatty acids (EPA and DHA) and people with elevated triglyceride levels should consume 2-4 grams of omega-3s per day.

27. Consume garlic in your diet as it provides dietary support for normal, healthy cardiovascular function and adds flavor to many popular dishes.

28. Aim to consume at least 25g of soy protein per day as part of a diet low in saturated fat and cholesterol to help reduce the risk of heart disease.

29. Be sure to get 18mg of iron daily (women should try to get 15-20mg of iron each month during menstruation). Iron, which is responsible for forming healthy red blood cells and transporting oxygen in the body, is the most common nutrient deficiency in the United States.

30. Limit yourself to 2,400mg of sodium per day - the equivalent of a heaping teaspoon of salt - because too much salt in the diet can have a negative effect on blood pressure.

31. Healthy adults should aim to consume 0.4g of protein per pound of body weight per day and athletes/active individuals should consume between 0.5g and 0.7g per pound of body weight.

32. Adequate protein intake is needed for growth, muscle maintenance and repair and energy.

33. Consume adequate amounts of essential nutrients such as vitamins A, C, E, Zinc and selenium daily - they are vital to the maintenance of a healthy immune system.

34. Women going through menopause may benefit from and should consider consuming soy and soy-based foods because soy contains isoflavones which provide dietary support for mood swings, hot flashes and night sweats.

35. Help protect your cells from oxidative damage by consuming a diet rich in antioxidants. Many fruits and vegetables - especially dark, leafy greens - are packed with antioxidants such as vitamins A and C as well as carotenoids, phytonutrients and other essential vitamins and minerals.

36. Be sure to consume water or a sports drink before, during and after exercise. At normal activity levels, people lose 2-3 cups of water per day through perspiration and during an hour of vigorous exercise, a person can sweat out approximately one quart of water.

37. Consume plenty of electrolyte minerals through food choices or a sports drink when exercising regularly. When we sweat, we not only lose water but we lose valuable electrolytes such as sodium, potassium and chloride which help to maintain proper fluid balance in the body.

38. Participate in moderate physical activity at least 30 minutes a day on most days of the week. Increasing the intensity or the amount of time of activity can have additional health benefits and may be needed to control body weight. (USDA).

39. When starting a physical activity program or workout, be sure to start slowly and gradually build duration and intensity. Always begin with a warm-up and end with a cool-down to prevent injury - very important if you are 50 years old or older.

40. Wear a pedometer and aim to walk 10,000 steps per day to prevent weight gain, increase energy levels and maintain good health.

41. Find a friend to exercise with. It's harder to say no to physical activity when you have someone else to motivate you and to whom you are committed.

42. Look for easy ways to insert physical activity into your day such as parking farther away from your destination and walking, taking the steps instead of the elevator or taking a walk on your lunch break.

43. Strengthen and protect your bones as you age by including both weight bearing (jogging, walking, climbing stairs) and resistance training (weight training, light labor or using resistance equipment) to your exercise regimen. A lack of exercise, particularly as you get older, may contribute to lower bone mass or density - a risk factor for osteoporosis.

44. Maintain cardiovascular exercise habits year-round throughout an entire lifetime because the benefits of exercise can be rapidly lost when you stop.

45. Take time to laugh each day! Laughing helps to reduce blood pressure, lower stress levels, increase blood flow and initiate the release of hormones called endorphins which help to evoke a good mood.

46. Take time to relax, stretch or walk periodically during the day - especially if you sit all day long or you do repetitive work. Get enough sleep because it is necessary for giving you the energy you need to face each day. Going to sleep and waking up at about the same time every day may also help you sleep more soundly and feel well-rested.

47. Get a pet! Animals can provide unconditional love when it is needed as well as great companionship which is good for the spirit.

48. Create, maintain and nurture friendships - your social relationships can greatly affect your sense of well-being and ability to feel good about yourself at any stage of life.

49. Seek out variety and challenge in your daily life.

50. Read as much as you can and write in a journal. Maintain a running log.

51. Set goals often and give yourself something to strive for and achieve.

52. Get your blood pressure checked regularly - high blood pressure (hypertension) is called the "silent killer" because it usually has no symptoms but can lead to premature death.

53. Get a flu shot every year to protect yourself from influenza. Those who are at greatest risk should get their shot in October or November.

54. Adults over the age of 50 should be tested for colorectal cancer every year.

55. Women should have PAP smears for cervical cancer every year if sexually active or over 21 and women over 40 should have a mammogram every year.

56. Men should have their prostate checked every year started at age 50. Those with a family history of prostate cancer may be advised by their doctor to start testing sooner.

57. Get checked for STDs and HIV regularly if you are sexually active.

58. Starting at age 20, adults should have their skin checked for skin cancer or precancerous lesions every three years by a professional and do a self-exam once a month.

59. Get a tetanus booster once every 10 years.

60. Get a dental exam twice a year for oral health maintenance.

61. Have your home tested for dangerous levels of radon to protect yourself from lung cancer.

62. Get a carbon monoxide detector because carbon monoxide is the most toxic substance you'll come into contact with in your daily life yet it is colorless, odorless and tasteless therefore most people are not aware of its presence. And, exposure to just a small amount can cause serious problems (even death) over time.

63. Wear a sunscreen containing at least SPF 15 and wear sun-protective clothing, a hat and sunglasses to protect your eyes and skin from damaging ultraviolet rays and decrease your risk of skin cancer.

64. Avoid tanning beds and stay out of the direct sunlight between the hours of 10 a.m. and 3 p.m. when the sun's rays are the strongest.

65. Wear sunglasses with 99-100% ultraviolet (UV) absorption to provide optimal protection for the eyes and skin surrounding the eyes.

66. Limit your exposure to secondhand smoke because daily exposure to secondhand smoke may increase your chances of developing lung cancer by as much as 30 percent. Even if you don't and never have smoked yourself, if you're exposed to the smoke of others you are at high risk of lung cancer.

67. Quit smoking - no matter how long you've been smoking - because it can greatly reduce your risk of premature death. According to the CDC, it's never too late to assume health benefits from quitting smoking and, the earlier a person can quit, the greater the benefits.

68. If you choose to consume alcohol, do so in moderation. For women, this would mean no more than one drink a day and for men, no more than two.

69. Wash your hands often with warm water and an antibacterial soap to help prevent cold and flu and the spread of other bacteria and germs.

70. Tell your doctor about all the medications, over-the-counter medicines and dietary supplements that you're taking - especially if he/she is prescribing something new or trying to diagnose a problem.