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Sleep well

The first step is get yourself into a good frame of mind. It’s difficult to make positive choices about your lifestyle if you're feeling tired and down in the dumps.

Getting enough sleep is crucial for a healthy lifestyle. It helps to keep your body and mind performing well.

Most people sleep for about eight hours a night. Different people have different needs: you may find that six or seven is enough for you but other people may feel their best on more than eight hours.

Too little sleep (sleep deprivation) or too much sleep can cause tiredness, loss of concentration and irritability. Getting a good night’s rest will recharge your batteries and help you cope with the demands of your daily life.

If you're having problems sleeping, think about what you can change. Are you too busy, doing too many things, or do you have a lot on your mind?

Relaxation techniques such as using aromatherapy oils, yoga or gentle exercise could help.

It's important to develop a regular sleeping pattern by going to bed and getting up at the same time every day.

Avoid staying up late at night, and don't lie in at weekends as this will disrupt your sleep pattern.

Beat stress

Many people perform better when they’re under a bit of pressure. However, too much pressure can weigh you down, and the resulting stress can make you feel upset and helpless.

Stress can lead to problems such as headaches, anxiety, panic attacks and depression. It can also contribute to mental health problems, high blood pressure and heart attacks.

Everybody goes through difficult times in life. The important thing to focus on is how you manage these times. By thinking positively and being confident you can face any problem and still come out of it smiling. You will find you're happier and life is more pleasant.

There are ways to cope with situations such as problems at work, a bad patch in a relationship or family troubles.

• Remove yourself from the stress as much as possible. Take time to think and to do things you enjoy.
• Talk to someone you trust who can support you.
• Write down your feelings. This can help you understand and cope with them.
• If you’ve had a hard day at work, go home and pamper yourself with a long bubble bath and a massage from your partner.
• Keep doing the positive things in your life.

Develop ways to cope before the hard times come. Then you'll find it easier to tackle the problems when they happen.

Healthy diet

Everyone needs to eat at least five portions of fruit and vegetables a day. You'll feel better and have more energy.

Eating lots of fatty and sugary foods can cause a build-up of fat and bad cholesterol in your blood vessels. This can lead to blockages or clots in your blood and put you at risk of health problems such as heart disease, stroke and diabetes. 

Cut down on junk foods and processed foods. Eating too much saturated fat (fat from meat and dairy products) will increase your risk of developing diseases such as cancer, coronary heart disease, strokes and obesity.

What you drink is important too. Drink lots of water, as this flushes toxins out of your system. Drinking pure fruit juice is good too (a 150ml glass of pure fruit juice) and it counts as one of your ‘five a day’.

Cut down on caffeine. The energy rush caused by caffeine is a false one, and too much of it can leave you feeling low and drained of energy.

Drinking too much coffee, tea and fizzy drinks and not enough water can lead to dehydration. This will make it hard for you to concentrate, and will dry out your skin and make it look older.

Quit smoking

If you quit smoking you could live, on average, 10 years longer. Smoking is the biggest cause of death and illness in the UK. More than 120,000 people die every year from smoking-related illnesses such as heart disease and lung cancer.

Stopping smoking will also help you feel younger, as smoking causes premature ageing, bad breath, yellow teeth and shortness of breath.

Get active

When you exercise, hormones called endorphins are released, which make you feel good and lift your mood. So exercise can reduce stress. It can also reduce your chance of developing heart problems, diabetes, hypertension (high blood pressure) and obesity.

The key to being more active is finding a sport or exercise that you enjoy, and keeping at it. This could be going to the gym, swimming or playing tennis or football.

If you don't like going to the gym, there are lots of alternatives. If possible, walk to work instead of driving, take the stairs instead of the lift, or follow an exercise DVD at home.

Exercise should be fun and it should energise you. It shouldn't be something you have to force yourself to do.

Ask a friend or family member if they'd like to take up a new hobby or activity with you. That way, exercising can be a fun, social activity and you can encourage each other.

Aim for at least 30 minutes of moderate exercise on five or more days a week. It doesn’t have to be all at once. You could break your 30 minutes up into chunks, such as walking the dog, doing the housework or your weekly shop.