Eat a healthy diet rich in vitamins C and E. Foods containing these vitamins help support the immune system. Vitamin C-rich foods include orange juice, citrus fruits, broccoli and green peppers. Foods rich in vitamin E include sunflower and corn oil, sunflower seeds and nuts such as almonds and peanuts. Also important is to reduce intake of concentrated sugar (e.g., soda, candy), as excessive sugar impairs the immune response system.

Wash hands frequently. The majority of cold viruses are transmitted hand-to-hand or skin-to-skin. Avoid rubbing your eyes or nose, and encourage children – especially those in contact with other children – to keep their hands out of their mouths. Additionally, everyone should wash their hands thoroughly several times a day, especially before meals.

Exercise only after getting 6-8 hours of sleep. Lack of sleep causes an imbalanced immune system and combining a lack of sleep with exercise may set you up for a bad infection. Now you know why military boot camps (no sleep and a lot of exercise) were one of the first places vitamin C was studied for effects on immune system.* When rested, regular exercise is valuable and can lower stress, stimulate the immune system and promote healthy sleep.

Get a good night’s sleep. Lack of sleep can profoundly inhibit the body’s immune system. Getting a full night’s sleep (usually around eight hours) can do wonders in keeping an individual’s natural defenses at optimum efficiency. This is especially relevant to teenagers.

Keep objects clean especially your telephones and cell phones.

Consider getting a flu shot. More than eighty percent of people are helped in their fight against the flu with a flu vaccine.

Lower stress. When your stress level is reduced, your immune system will be stronger

Listen to your body. If you do come down with a cold, take it easy. Expending excessive energy robs valuable resources from your immune system. Even attempting to perform normal work or social activities can be too much. Besides, when coming down with a cold, the best thing to do for people you care about is to rest and avoid exposing them unnecessarily.

Stay hydrated. Increasing water intake will help you stay healthy. When feeling under the weather, drinking extra fluids helps to prevent dehydration caused by fever, loosens mucus, keeps the throat moist and lessens the chance of coming down with a cold.

Establish life goals. Goals motivate us to move forward in life. Set up short and long-term goals that can easily be measured—and celebrate your successes. Hire a coach if you don’t know where to begin.

Fill up with fiber. High fiber foods have the benefit of causing satiety (a feeling of fullness). Start a meal with a high fiber salad and you may eat less of the other courses.

Eat bacteria. The good kind, that is. Probiotics, such as Acidophilus, are used to help with diarrhea and constipation and are commonly found in yogurt and yogurt drinks, or as a dietary supplement.

Enjoy the sun… in moderation. Ultraviolet rays from the sun trigger the synthesis of vitamin D in the skin. To get it you need direct exposure of the skin 10 to 15 minutes a day, twice a week. Of course, be certain to properly apply sunscreen and not to expose too much for too long!

Eat some chocolate. Dark bittersweet-tasting chocolate and products with a cocoa content 60% or higher are among the best known sources of antioxidants.

Grab a piece of fruit. Fruits are wonderful sources of soluble fiber, vitamins and minerals. Most fruits require no refrigeration, and many can be eaten with little or no preparation other than washing.

Stretch as often as you can. Doing head and shoulder rolls, finger and toe flexes, and wrist and ankle rotations periodically throughout the day can help to prevent injuries related to immobility, and provide a little energy boost too.

Limit alcohol. Most people know that alcohol can be damaging to the liver, but it can also deplete your body of its nutrient stores, such as vitamin C and decrease sleep quality leading to sleep deprivation.

Limit caffeine. For a caffeine-sensitive person, caffeine may remain in the bloodstream for up to 12 hours. Consumption after 10:00 a.m. could interfere with your nighttime sleep.

Avoid smoke. In addition to the risks of lung cancer and heart disease, smoke exposure depletes the body’s cells of vitamin C. According to the Surgeon General, there is no safe level of second-hand smoke exposure

Exercise early. While regular exercise is essential to overall health, it’s important that you finish at least four to six hours prior to bedtime or it may interfere with your nighttime sleep.

Find time to relax. Research shows that the body produces cortisol hormone under stress, which has detrimental effects on health. It has also been demonstrated that stress reduction techniques can drop cortisol back to a healthier level.

Go out for lunch. You’ll be more productive at work if you’ve given yourself a break from your environment midday—and you’ll be less likely to become depressed too.

Light stimulation from a television can be a stressor. Watching TV in the hours before bedtime can also interfere with sleep quality and duration at night.

Distinguish hunger from appetite. People often eat in response to the smell of food or stressful emotions rather than a need to eat. Take note of exactly what you are thinking and feeling when you eat, and it may lead to positive lifestyle changes.

Turn on the stereo. Music has been shown to be able to help with everything from improving mood to alleviating pain and enhancing memory.

Have a daily dose of the funnies. Research shows that smiling reduces stress hormones and increases the hormone that elevates mood—even if you’ve faked the smile.

Walk a dog. You’ll benefit from the exercise, and your dog will love it too. Aim to gradually lengthen your walks to 30 minutes each day at a moderate pace.

Read a book. Reading can be a great way to unwind and relax; for some it is a sleep aide!

Eat fish. Cold-water fatty fish are a rich source of omega-3 fatty acids that provide numerous health benefits. Omega-3’s have been found to support cardiovascular health.*

Limit naps. Daytime napping can lead to a disruption of one’s circadian rhythm, and ultimately poor quality of nighttime sleep. If you must nap, keep it to 10 to 15 minute periods.

Be a lefty for a day. Most age-related memory loss is related to lack of mental stimulation. Any activity that “challenges” the brain creates protects against cognitive decline.

Try a new food. A diverse diet provides a wider variety of nutrients which promotes overall health.

Most fruits and vegetables contain some amount of vitamin C. The highest sources tend to include green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, leafy greens, potatoes, and cantaloupe.

Protect your heart. Cardiovascular diseases (CVD) are the number one killer of both men and women in the United States. Risk factors include poor diet, inadequate physical activity, obesity, and sleep deprivation.

Get some C. Vitamin C, or ascorbic acid, is a water-soluble vitamin that works as an antioxidant by deactivating the free radicals that commonly navigate throughout the body’s cells.*

Look for the words “whole grain.” To choose the best products, look for the word “whole” before the name of any grain rather than number of grams of fiber.

Whole grains are important for more than digestive health. They are supportive of cardiovascular health.

Stay sharp with cranberries, blueberries and strawberries. Compounds in these fruits help support the cognitive and motor functions, which may decline with age.