GO TO BED

Lack of sleep is debilitating, ask any new parent. Research points to it being a big factor in accidents, depression and other illnesses. Studies suggest that simple things can make a difference to the amount and quality of sleep we get, such as cutting down on tea, coffee and alcohol at night. Exercise is good as it can help us to get off to sleep and it also eases depression and anxiety that keep us tossing and turning.

Faff factor Minimal.

Cost Free.

GO DOWN TO THE WOODS

A growing body of evidence suggests spending time in woodlands - walking, running or simply sitting - can have significant health benefits. Access to woodlands has been linked to improved wellbeing, both physical and mental.

Faff factor Medium.

Cost Transport to woods.

CUT YOUR COOKING TIME AND BOOST YOUR NUTRIENTS

Cooking vegetables quickly in as little water as possible, will cut your fuel bills and improve the quality of your food. The current consensus is that boiling for a long time in lots of water washes a significant amount of goodness out of the veg. Steaming or microwaving is better and doing so for the shortest possible time. Also, frozen vegetables tend to hang on to their nutrients better than fresh. They are easier to store and, more often than not, are cheaper than their fresh equivalent. And they definitely contribute to the recommended five a day of fruit and veg.

Faff factor Minimal.

Cost £1.29 for a 500g bag of frozen green beans.

CHILLING OUT

A recent report found that focusing on the importance of “now” and taking up a hobby can help to keep you mentally balanced in turbulent times. Some people may find meditation useful and there is some evidence that it can be effective. Here is a quick one-minute meditation: create a place of solitude; sit down; place your legs in a relaxed but fixed position; sit up; set your alarm for exactly one minute; place your hands in a relaxed but fixed position; close your eyes (or just lower your gaze); allow your mind to settle into your breathing as you inhale and exhale; when the alarm sounds, stop.

Faff factor Medium.

Cost Free.

KICK THE BAD HABITS

Smoking is expensive. While the evidence is mixed, it seems that motivation and the right guidance can help people to bin the fags. Two popular stop-smoking books are Allen Carr's Easy Way to Stop Smoking, and Paul Mckenna's Quit Smoking Today. It's also worth talking to your GP, as he or she might be able to put you in touch with counselling services, and prescribe nicotine-replacement products. For more information visit gosmokefree.nhs.uk.

Faff factor Medium-high, depending on your habit.

Cost Stop-smoking books cost less than £10. Patches, gum, inhalators and other stop-smoking aids are available on prescription. A presciption charge is £7.10. Based on a ten-a-day habit, quitting will save you £978 a year.

DITCH THE DETOX PRODUCTS

Many chemicals we consume have the potential to be harmful. Alcohol is one example. This is why we have an extremely powerful, highly effective built-in detox system called the liver. It works brilliantly and doesn't need help from detox drinks, detox diets, detox supplements or any of the other potions and nostrums on offer.Faff factor Zero.Cost Free.

WALK A CHARITY DOG

Combining the therapeutic effects of owning a pet with the health benefits of walking, this is a gold star exercise. Better still, it's free, with none of the hassle of actual pet ownership and all the altruistic joy of giving to charity. For information on volunteering, get in touch with your local animal shelter or RSPCA branch (www.rspca.org.uk).

Faff factor Medium.

Cost Free.

GET A CHEAP GYM MEMBERSHIP

Local authority gyms are much better value for money than private ones. If you are going fewer than four times a week, it may be worth switching. If you are considering a private gym, remember to shop around. Many offer free day passes before joining, and don't charge a joining fee. Plus, the website mysteryleisure.co.uk offers a free three-month membership to a gym in return for providing feedback. You must visit once a week.

Faff factor Medium.

Cost Between £15-£40 a month.

TRY TO REDUCE THOSE TRIPS TO THE DENTIST

The trick for keeping your teeth healthy is to stop decay-inducing bacteria flourishing. Brushing and flossing regularly physically removes them but you can also make life harder by starving them. They feed on sugar, which they turn to tooth-rotting acid. Chewing sugar-free gum increases the flow of saliva and that both flushes the sugar away and keeps bacterial growth down. There's even some evidence that sugar-free sweets can reduce mouth bacteria in children, but check with a dentist before giving them to you kids.

Faff factor Minimum.

Cost Boots flosser £1.99, Extra sugarfree gum 34p.

SWAP THE SUPERFOODS

Yes, Goji berries, blueberries, cloudberries and so on contain lots of complex biochemicals that are good for you. But so do blackberries, beetroot, spinach and kale. Eat five portions of fruit and veg, starchy foods, two portions of oily fish a week and go easy on the meat and you will have all you need. And ditch the bottled water, there's no evidence it is any better than tap water, and it's much more expensive.

Faff factor Zero.

Cost Blackberries £1,99 for 150g, beetroot 89p for 250g, spinach £1.09 for 250g, kale 69p for 200g, tinned mackerel £1.09 for 125g.

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