Happy new you! 25 tips to give your body a boost in 2015

Still feeling a little the worse for wear after overindulging in December? Give alcohol the swerve for a month and join in Cancer Research UK’s Dryathlon. It will help you clear your head, lose weight, feel fitter– and raise money at the same time. Go to cancerresearch.org for more details. 

If you can’t face a whole month off the sauce, swap your usual 12 to 14 per cent wine for one that’s 5½ per cent and you’ll halve the number of units you drink in an evening. Or if you drink spirits, swap whisky and brandy for vodka or gin – brown spirits contain more congeners (toxins produced during the fermentation process), which are harder for your organs to process.

Put more colour into your diet. If you’ve grazed on a beige buffet throughout December, put a spectrum of brightly coloured fruit and veg in your supermarket trolley this January. A rainbow diet contains vitamins, fibre and phytochemicals to help mop up cancer-causing free radicals in the body.

Last year’s health headlines were all about the dangers of sugar. But while it may be easy to put the brakes on obviously sweet stuff, what about the hidden sugars? Make sure you read the – usually microscopic – ingredients list, as a lot of the following are just sugars in disguise and should be avoided: glucose, fructose, sucrose, barley malt, malt syrup, corn syrup, molasses, dextrose, sorghum, lactose, maltose and maltodextrin.

If you’re considering giving the 5:2 diet a try, make the last meal before a fasting day one that’s high in protein and high in fibre, rather than a binge. Think slow-release energy foods such as chicken and wild rice and move away from GI-high white carbs, such as bread and processed foods – you’ll stay fuller for longer.

Aching all over? A couple of tablespoons of diluted Montmorency cherry juice works wonders. It contains anthocyanin antioxidants to help repair muscles and as it helps the body to maintain collagen, it will benefit your skin. It also counts as one of your five a day. It’s £8.98 for 437ml from Holland & Barrett and other health stores.

Get more sleep. A lack of proper shut-eye affects your mood, immune system, ability to lose weight, blood pressure, concentration and energy levels. Most adults need six to nine hours of sleep every night, so press record on that late-night TV programme and head for bed. 

For a better night’s sleep, remove blue-light producers from the bedroom – that means your phone, laptop, TV and, if you can, turn down the brightness on your alarm clock. Blue-light producers will interfere with sleep patterns.

Feeling sniffly? Give your immunity an instant boost by swapping regular garlic for black garlic, which contains double the amount of antioxidants, plus compounds to help lower cholesterol and reduce cancer risks. Visit www.blackgarlic.co.uk/where-to-buy.

Watch a comedy – 10 to 15 minutes of laughter burns 50 calories. OK, it’s not the speediest way to lose weight, but according to the Mayo Clinic, laughing also stimulates your heart, lungs and muscles, increases endorphin release and has shown to help the immune system and even works as a pain reliever.

It looks vile, but Greens Powder really is the king of health supplements. Nutritionists agree that it would be almost impossible to get the same volume of nutrients via fresh veg that you can from one serving of this, as it contains wheatgrass, spirulina and other algae-derived substances. It’s available as a drink or supplement from good health stores.Check your BMI (body mass index) to see whether you are at risk of serious health problems such as Type 2 diabetes, heart disease and certain cancers. The normal healthy range is 18½ to 25. There are loads of online calculators available (search for “BMI NHS”) or ask your GP.

Cut back on your salt intake by using a low-sodium equivalent, or try adding mineral-rich umami paste or miso to soups and stews for a healthy salty taste. They are available from larger supermarkets.

Aim to walk 10,000 steps a day (60 to 90 minutes of moderate activity) and you’ll burn off an average of 3,000 calories. Invest in a pedometer or Fitbit from Boots, Amazon or Argos and see how quickly those paces adds up.

Take care if you always look for low-fat options. To make sure these foods still taste good, sugars are often boosted – making them higher in calories – or the product is bulked out with synthetic additives.

Look out for food products branded as “light”. An investigation by the Consumers’ Association found some foods branded as such can have up to seven times more fat in them than others described as “low fat”. Plus “light” has no official nutritional meaning.

To help improve the appearance of sluggish skin, look out for skincare products containing hyaluronic acid, a gel-like, water-holding molecule that has umpteen benefits for skin. 

If you’re still not drinking enough fluids, try adding slices of cucumber or wedges of fruit to liven up your recommended 1.6 litres per day. All drinks count towards your total – including tea and coffee – but water, milk and unsweetened fruit juices are the best options.

Be honest! Researchers at the University of Notre Dame found that when people reduced the number of lies they told, they suffered from less anxiety and fewer headaches and sore throats.

If you crave something sweet mid-afternoon but you’re trying to lose weight, eat an apple. This stimulates the body to produce ghrelin, the “I’m full up” hormone.

Follow this golden rule: only floss the teeth you want to keep (think about it!). Yes, flossing is tedious, but it’s not just about preventing tooth loss. Chronic inflammation from gingivitis can up your risk of a heart attack or stroke.

For a super-quick nutrient boost, sprinkle a teaspoon of chia seeds on your cereal. This amount gives you as much fibre as a bowl of All Bran, plus these wonder seeds are packed with calcium, iron and omega 3.

Get on top of stress by planning ahead. Don’t let your worries fester and take control. Connect with people who can help, block hours in your diary for exercise and take time to properly relax. If caffeine, nicotine and alcohol are your usual go-to stress busters, talk to your GP about heathier alternatives.

If you’re prone to anaemia, try cape gooseberries instead of gulping down iron tablets. They pack the same concentration of iron as roast beef and are available from health food stores such as www.realfoods.co.uk.

Have more sex! If you need more of an excuse, sex helps your immune system, improves women’s bladder control, lowers blood pressure and counts as exercise.