Lifestyle changes that make you instantly healthier

However, there are a number of simple lifestyle changes you can make that will make you feel almost instantly better about yourself and get you on the right track to achieving all your diet and fitness goals.

Here's our list of health tips that will improve your wellbeing in no time.

Give up carbs
Not all of them, obviously - just the bad ones. Refined carbs like white bread, pasta and rice cause spikes in energy levels and the subsequent crashes are the reason why you want to curl up and fall asleep at your desk half an hour after lunch. And unless you're preparing for a marathon, these 'bad' carbohydrates can lead to serious weight gain. Clear your cupboards of all white, refined carbs and potatoes and replace them with wholegrains, porridge, fresh fruit and vegetables - all of which give you a steady release of energy throughout the day.

Go to a yoga class
If you're intimidated by the very thought of going to a yoga class, then it's time to think again. As Bikram Choudhury, founder of Bikram yoga, once said: "It is never too late, you are never too sick and you are never too old to start from scratch." Yoga, in its various forms, is known to lower blood pressure, increase flexibility and reduce joint pain, improve posture and build strength and fitness. Furthermore, it's a darn good workout - you'll feel your heart rate rocket and your stress levels plunge after just one class.

Get a good night's sleep
According to the NHS, around a third of Brits suffer from bouts of insomnia at some point in their lives. If you experience difficulty in getting to sleep and rarely feel refreshed when you wake in the morning, then your priority should be to eliminate any factors which could be keeping you awake at night. Your bedroom should be for two things only - sleep and sex. This means no TV or work when in bed, establishing fixed times for going to bed and waking up, making sure your room is neither too hot nor too cold and avoiding caffeine, nicotine and alcohol within six hours of going to bed. You'll be amazed the difference one solid night's sleep makes to the way you feel - and how you look.

Swap coffee for herbal tea
Can't function in the morning until you've had a cup of steaming hot Joe? It's not a good look on you - and it's not doing your health any favours either. There are pros and cons to drinking coffee. It can increase alertness and stimulate cognitive functions, but too much of it leads to restlessness, nervousness, anxiety, insomnia and nausea. It's unnatural to depend on caffeine to get through the day, and though going cold turkey might give you the jitters and a throbbing head to begin with, you'll soon feel the benefits of switching to herbal tea or a simple slice of lemon in hot water.

Go for a massage
Don't make the mistake of thinking a massage is an indulgence to be enjoyed only as a special treat. As well as helping you feel relaxed, massage therapy can aid the healing process and boost the immune system, and also reduce blood pressure, stress, mental health problems and anxiety. Nothing compares to the human touch; go for a massage today and you'll feel instantly more relaxed and ready to take on the world. And if you can - do it monthly to help maintain good health and wellbeing.

Give up smoking
Like, duh. But while it might sound obvious - the benefits of kicking the smoking habit still elude 20% of the female population, who, despite all the established risks, are still smokers. If you're one of them, then don't you dare think that it's somehow too late for you to give up and return to normal health. The human body is incredible - especially when it comes to repairing itself. A mere 20 minutes after stopping smoking and your blood pressure and pulse have already returned to normal. After 24 hours your lungs begin to clear, after two days your body is nicotine free and after three days you will find breathing gets easier. Even more amazing is the fact that after one year your heart-attack risk is already half that of a smoker and after a decade lung cancer risk is halved. Still dying for that next cigarette?

Cut back on booze
Enjoying sensible amounts of alcohol poses very little risk to your health and, in fact, can even reduce the risk of heart disease in some individuals. However, drinking more than two units a day means you are exposing yourself to a number of serious health problems, including raised blood pressure, mental health disorders, cancer and cirrhosis of the liver. If you regularly exceed this amount or binge drink at the weekend, then cutting back or - for a short period anyway - giving up booze completely act as an instant pick-me-up, and you're less likely to suffer from fatigue, anxiety, stress and depression.

Zero out trans fats

Believe it or not, we need fat in our diet as much as we need protein and carbohydrates. But, and this is a big but, we need 'good' fats; the monounsaturated kind found in olive oil, avocadoes, fish and other healthy foods. What you should give up today, on the other hand, are 'bad' fats, the worst of which is undoubtedly trans fat, the unnatural variety of unsaturated fats found in cakes, biscuits, crisps and other junk food. This is the kind of fat that attaches itself to your hips and belly and hangs on for dear life. Only by completely cutting them from your diet and embarking on a regular exercise programme will you start to lose weight and feel healthier.

See a personal trainer
Starting a fitness regime can be like taking a massive leap in the dark for some people; if you have no knowledge of what it takes to get fit then your attempt to get in shape will more than likely end in frustration and failure. To make sure you are on the right path, arrange a session with an experienced personal trainer; this way you will know that what you're doing is actually beneficial to your fitness needs. And if you're worried about cost, even forking out £40 pounds or so for the initial consultation will help, as you'll learn a lot about the sort of exercises you should be doing, and you could even walk away with a training programme and diet plan.

Get a pet
Think this sounds barmy? Think again. Research shows that pet owners have lower blood pressure and are less prone to anxiety and depression than those who live without the love and companionship of a furry friend. Some experts also claim that having an animal in the house helps to boost immunity by exposing us to dirt and allergens early on in life. One study also found that pet owners are less likely to develop heart disease.