With summer on the way most of us already made plans to change our lifestyles.  Staying healthy is dependant on a wide range of lifestyle choices. These choices can enhance the quality of our life, and promote longevity.  For those of you that are still thinking of where to start, here are some pointers.

If you smoke, stop. 
It is never too late to stop smoking.  It has been found that one out of nine deaths per year can be attributed to smoking.  Smoking causes bad breath, yellowed teeth, hoarseness, sore throat, couch, recurring bouts of bronchitis or pneumonia.  It also starves the skin of many nutrients and causes premature ageing of the skin as well as greying and balding of the hair.

Eat a varied, low-fat diet.
Eat at least five servings of fruits and vegetables per day.  Focus on having whole grains and low glycaemic starches like whole wheat breads, brown rice, sweet potato and durum wheat pasta.

If you drink alcohol, drink moderately.
Excessive consumption (more than two drinks a day for men, one for women) can lead to high blood pressure, coronary heart disease and cancer.  The consumption of alcohol also adversely affects the skin by causing dehydration.

Exercise regularly.
Try to be as active as possible.  Regular exercise can lower your risk of disease and premature death.
Take the stairs instead of using the lift.
Walk wherever you can instead of using a car.
Take a fast 20 minute walk around your neighbourhood every day.
If you have a skipping rope, skip for 10 minutes every day.
If you have a bicycle, ride for 20 minutes every day.
If you have a swimming pool, swim as many lengths as you can every day.

Avoid becoming overweight.
A large weight gain (10kg or more) is linked to increased mortality in middle age.  Keep your weight in check by watching your kilojoule intake and exercise.

Protect yourself from the sun.
Too much sun damages your skin causing premature ageing and cancer.  Use a sunscreen daily, wear sunglasses and avoid prolonged exposure to the sun.

Control stress.
Stress is an inevitable part of life and can exhaust natural defences, leaving the body susceptible to a wide range of health problems.  By exercising, meditating and pursuing other activities you enjoy and using some nutritional supplements, you can keep stress from becoming overwhelming.

Drink enough fresh water.
Drink at least two liters of pure water per day.
When sweating more than usual; such as when spending time outdoors during warm weather, drink more water.

With the correct balanced diet and sensible habits including regular exercise and drinking enough water you too can have a healthy energetic body and mind this summer!