Follow these 12 tips to start feeling better than you ever have before
Get closer to nature
A growing band of scientists believes that we have a need to be close to the natural world to safeguard our physical and mental well-being.
For example, hospital patients who looked on to "green" spaces healed faster and needed fewer painkillers than those who looked on to a brick wall.
You don't need to live in the country to inject greenery and fresh air into your day: gardening, walking in the park, watching the birds or sitting by a river will also help you get your daily dose from Mother Nature.
Eat more fruit and veges
Eating more fruit and vegetables is one of the simplest things you can do to enhance your health. Try to have at least one portion of fruit and vegetables with every meal, and then throw in two more fruit or vege snacks throughout the day. Go for different coloured fruit and veges when you can, rather than having it all one colour. And you can eat dried, canned or frozen fruit or vegetables as part of your regular "five a day" too.
Stretch more
If you grunt or sigh heavily as you get out of the car or armchair, it's time to get flexible. Your flexibility begins to deteriorate from your 20s onwards as connective tissues stiffen, muscles shorten and joints become drier. Gentle daily stretching and mobilising, such as circling, bending and extending movements, will help keep you mobile. Make it an absolute rule to stretch after every workout. After a period of prolonged contraction, muscles can take up to two hours to be restored to their resting length, but just a few minutes of stretching will enable this to happen much more quickly.
Slow down Stop a minute - or at least slow down.
You are missing out on many of the best things life has to offer by always "doing" and never "being". Stopping and smelling the roses is about balance. So, get up a little earlier to savour a cup of tea, or meander home through the park.
Get more sleep
Experts believe we need somewhere between seven and nine hours sleep per night - so make sure you get similar to this. Also, get up at the same time every day - even if you haven't gone to bed at the same hour.
Stop eating junk food
The evidence that "we are what we eat" is now incontrovertible. Think twice before you open your mouth and pop in yet more highly refined, processed foods full of artificial flavourings, colourings and preservatives. Eating oily fish can help maintain mental function; high-fibre foods improve energy levels; and fruit and vegetables help to support the immune system. No such findings have been discovered about fries, Danish pastries, carbonated drinks and pies. Read food labels and restrict your intake of processed foods to a minimum. Also, beware of trans fatty acids. Respect the sun Protect yourself from harmful ultraviolet rays. Think UVA for ageing and UVB for burning - you need a sunscreen that protects against both. Avoid the sun between 11am and 3pm, when ultraviolet rays are strongest, and regularly apply sunscreen with a protection factor of at least 15. And if you notice changes to moles or any new moles appearing on your skin, see your doctor.
Have more sex
Sex relieves stress and tension, makes you feel good, enhances circulation, helps you sleep and boosts your immune system. Plus, according to Dr David Weeks, a clinical neuropsychologist at Scotland's Royal Edinburgh Hospital, it also keeps you young. Weeks conducted a study of 3500 people ranging in age from 18 to 102, and concluded that sex actually slows the ageing process. Also, other UK research on a thousand men found that those who had at least two orgasms a week had half the death rate of those who indulged less than once a month. So what are you waiting for? But protect yourself - sexually transmitted diseases are on the rise, particularly among young people.
Be more active
Exercise is the most effective anti-ageing pill ever discovered. Ten thousand steps a day is enough to reduce your risk of heart disease, aid weight loss and improve musculoskeletal health. Consider investing in a pedometer to keep track of your steps.
Watch your alcohol
Drinking too much can increase your risk of heart problems, stroke, obesity and some cancers, and also makes you vulnerable to accidents and danger. However, if you stick to the recommended amount per week you can enjoy alcohol without harming your health.
Work your brain
The brain isn't a muscle, but the old "use it or lose it" adage still applies. By the time you reach 45, your brain will be losing 50,000 cells a day from the cerebral cortex - but keeping your mind stimulated can help to preserve your cognitive function. So, whether it's doing a crossword, a Sudoku puzzle, a memory game or a quiz, or doing something more challenging such as learning a new language, always continue to pitch your brain against fresh challenges. You could even follow Winston Churchill's example by learning one new word every day.
Drink enough water
A recent survey found that men were more likely to be dehydrated when entering the gym than women - but most of us could drink more water daily. Allowing yourself to become even slightly dehydrated (known as "hypohydration") will mean that you'll become sluggish, will have impaired mental function and will have an increased risk of constipation. So keep a bottle of water handy - on your desk, in your bag or in the car. The daily recommended fluid intake is two litres a day, but some of this can come from other liquids such as soft drinks, fruit juice, tea and coffee.