As we get older, we’re all going to get sore, tired, and diseased, right? Of course not! It is possible to age very gently and healthfully. That’s not to say that you will never suffer any health problems, but many people enjoy decades of great health.

The main key to preventing disease and preserving your youth is to provide your body with the right fuel. Think of your body as an expensive foreign sports car, and provide it with premium fuel and preventive measures. Remember these nutrition tips to boost energy and ward off disease.

Reduce sugar. Yeah, we know you love Mom’s brownies. But studies have linked high-sugar diets to low bone mineral density (brittle bones). And of course sugar makes you gain weight, which is linked to all sorts of problems. It even depresses your immune system. It’s okay to indulge here and there, but remember to go light on the sugar.

Eat enough fiber. Fiber prevents colon diseases like diverticular disease, which affects only the occasional adult under 30, but up to 66 percent of those over 80. In other words, your odds of developing colon disease increase with age, so fight it with fiber.

Indulge in seafood. Fatty fish like salmon, tuna, mackerel, and halibut reduce inflammation in the body and prevent problems like arthritis, strokes, bone loss, memory disorders and heart disease. Of course, remember that preparation is key; grill or bake your selection, rather than breading or frying it.

Remember your potassium. Consume your recommended daily allowance of potassium each day. Potassium can reduce bone loss, prevent kidney stones, and lower your blood pressure.

Use herbs. Herbs add flavor to food, which can prevent over-salting. But they also contain powerful disease-fighting antioxidants! So be generous with the basil, oregano, rosemary, and any other herb that appeals to you.

Remember your calcium. If you’re sensitive to lactose, you might still be able to tolerate lower- lactose dairy options like yogurt and cheese. Otherwise, take a calcium supplement each day to support bone health.

Get your free vitamins. Sunlight helps your body produce vitamin D, which boosts your mood, increases bone density, and helps you sleep at night. It can also reduce the symptoms of menopause, protect against certain cancers, and prevent arthritis and autoimmune diseases. So get outside often, and include vitamin D rich foods like fish, egg yolks, and fortified cereals in your diet.

Stay hydrated. Water always makes the list in any nutrition advice article. That should tell you something; it’s important! Make an effort to drink those eight eight-ounce glasses of water daily.