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.

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

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.