It's New Year, New You time again - but don't punish yourself by making draconian resolutions you'll never keep, instead check out our ideas. They offer a heap of benefits and they're so super-easy, or so enjoyable, you won't want to break them!

By Helen Foster

It's the easiest way to a healthy heart, according to new research from the University of Maryland School of Medicine in Baltimore. In their trial, people listening to music that made them happy had a 26% increase in the width of their arteries, which helps lower blood pressure and boosts circulation. One SHE staffer has a ‘joy, joy, joy' playlist on her iPod, made up of songs that make her smile. Top titles include 'Stand By Your Man' by Tammy Wynette and 'My Life Would Suck Without You' by Kelly Clarkson. Why not pick your own top 20 and do the same?

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Not only will it bring a big smile to your face but, according to sexpert and orgasm coach Dr Lisa Turner (www.the-o-coach.com): "When you orgasm, you release a cascade of hormones that has been shown to help regulate your menstrual cycle, reduce PMT, increase your pain threshold and relieve depression." Other studies estimate that having a satisfying sex life can even add up to four years to your life span. But what if you have trouble reaching the big O? "Practise," says Dr Turner. "You taught yourself to walk and that's as natural to your body as an orgasm is." She suggests setting aside some time, twice a week, just to test what feels good to your body. Our advice is try one of the new arousal oils out there. In trials, 89 per cent of women said they had more orgasms - and more intense ones at that - after using Zestra, which creates a tingly sensation where it counts. You can find it at Superdrug, priced £16.49. Taking up yoga is also thought to be beneficial: Canadian researchers say it makes you less likely to become distracted by outside thoughts during sex - and for many women, a wandering mind can often be a barrier to orgasm.

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Why orgasms are good for you, and more

Vitamin D is the supernutrient of the moment. It's currently being linked to reduced levels of heart disease, numerous cancers - including breast cancer - as well as raised immunity and stronger bones. "And most recently, research suggests it has a role in the brain as well," says Paul Chamberlain from the supplement company Solgar. "It's known that the brain has many receptors for vitamin D - it helps brain cells detoxify and it's involved in the production of mood-boosting chemicals such as dopamine. It might even fight the winter blues." The trouble is, at the best of times, up to two-thirds of women have insufficient levels of vitamin D, according to researchers at University College London. And as we get most of our vitamin D from sunlight, we're likely to have received precious little over the last summer. So using a supplement makes sense. The best form to take is vitamin D3, which is the type your body utilises best. Try Solgar's D3, from £4.88 for 100 capsules (www.solgar.co.uk).

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Read up on vitamin D deficiency, and how to up your intake

One of the biggest buzzwords in health at the moment is telomeres. These little caps on the ends of your cells determine how quickly you'll age. The longer yours are the better, so the more you can do to protect them, potentially the longer you'll live - and the good news is that tea seems to be a major friend to your telomeres. It was found in studies at the Chinese University in Hong Kong that people drinking three cups a day had telomeres 4.6 kilobases longer than those who drank just a quarter of a cup; and this difference is a measure that corresponds to about five years of life.

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Can tea help you lose weight?

People who reach Sunday night feeling refreshed and rejuvenated are three times less likely to develop heart disease or suffer a stroke than those who are still exhausted as the weekend ends, say researchers at the University of Helsinki. It'll take a little organisation, but try and spread your chores out throughout the week so you don't end up charging around all day on Saturday and Sunday - and make weekends a work-free zone. "If you find your mind wandering into the workplace, remember that you can't think about two things at once, so distract yourself," says stress expert Liz Tucker (www.behappybehealthy.co.uk). "I like to choose my ‘desert island discs' but anything that gets you thinking creatively, for 5-10 minutes, will work."

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Plan ahead to start the week on a high

Researchers at the University of California, Los Angeles once named salad eating as "The simplest way to live a healthier life." And that's no surprise when it's been estimated that adding a portion of salad to your daily diet will increase your life expectancy by two to three years. According to Simon Lovell, author of 'The Lunch Box Diet' (HarperCollins, £12.99), the perfect salad is 45% vegetables (pick at least five different colours), 15-30% lean protein, 10% dressing (experiment with things like fruit juice or harissa paste) and 0-30% healthy carbs, such as wild rice, rye bread or couscous. We love his Sassy Shrimp recipe: mix 1 cup of sweetcorn, 1 chopped red pepper, 5 asparagus tips, 2 handfuls of baby spinach and 1 small handful of mustard greens in a bowl. Add six large grilled prawns and top with a sprinkling of freshly squeezed orange juice and a teaspoon of flaxseed. Yum!

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