Forget those clichéd lists. From a women’s health expert to an NHS dietician, Abi Jackson asks those in the know what they’d love to see us all pledge in 2015

Anna Magee, women’s health expert (www.healthista.com)
“I'll be sprinkling cinnamon on my porridge in 2015. One of the most powerful spices, research published in Diabetes Care found as little as a quarter of a teaspoon of cinnamon a day could help control blood sugar in people with Type 2 diabetes.

“It's brilliant eaten at breakfast to help control sweet cravings throughout the day.

“In fact, when it comes to free radical fighting, antioxidant-rich foods that help fight ageing, herbs and spices could be the next big thing.

“One teaspoon of ground cinnamon contains the same antioxidant levels as a punnet of blueberries.”

Dr Fiona Pienaar, director of clinical services at school-based mental health charity Place2Be (www.place2be.org.uk)
“Stress in our daily lives can have an impact on our emotions, thoughts and behaviours. How we cope is critical to our mental health and to the mental health of children and young people.

“As adults, we all have our own coping strategies, but frequently we do this unconsciously.

“Think about your range of coping strategies, including who you turn to for support when you’re struggling on your own. Secondly, sit down with your family for dinner.

“Turn off all electronic devices, pass the food around and ask them all to tell you about how they cope when they’re finding life tough and, critically, who the people are that they can talk to when they’re struggling.

“Discussing what we find stressful, how we cope and who we can turn to for support (including beyond the family) increases trust and connection in families.”

Sioned Quirke, dietician and professional manager of adult weight management service, Aneurin Bevan University Health Board (www.quirkynutrition.co.uk)
“Become a healthy weight. Obesity is nearly at epidemic level in the UK, and we need to do something about it. I want to see people taking responsibility over their own health and future health by becoming a healthy weight - it’s one of the only modifiable things we can do to actively become more healthy.

“The most common mistakes I see are people trying to lose weight too fast. Set yourself a realistic goal of 1-2lbs a week and no ‘diets’; you need to make a lifestyle change in order to lose weight and, more importantly, maintain that weight loss.

“Portion control is key, so half fill your plate with veg/salad and divide the other half between protein [meat, fish, beans...] and carbohydrates [rice, pasta, potatoes or bread].”

Caroline Abrahams, Age UK charity director (www.ageuk.org.uk)
“Whether you’re 25 or 85, you can have a positive impact on your life as you grow older. With genes thought to make only a 25% contribution to length of life, and factors like lifestyle and nutrition accounting for the remaining three quarters, making simple changes can make a difference.

“Age UK’s top tips include: take regular exercise - try to build up to about 150 minutes per week of activities you enjoy, such as gardening, dancing or bowls. Avoiding prolonged periods sitting is important too, so stand up and move around every 30 minutes.

“And engage socially; engaging with others and getting involved makes us feel good, gives life purpose and is associated with good health. Also, get regular health check-ups.”

Dr Rosie Loftus, Macmillan Cancer Support joint chief medical officer (www.macmillan.org.uk)
“I recommend that people recovering from cancer keep active; it’s very important to the recovery process, but too many people think they should be ‘taking it easy’.

“By keeping active after treatment, you can reduce the impact of some debilitating side effects, such as swelling around the arm, anxiety, depression, fatigue, impaired mobility and weight changes. Start off slowly and build up your strength.

“Gradually build up by setting realistic goals that work for you. You’ll be the best judge of how much and what types of activity you’re able to do.

“You could start with a daily walk around your house or garden, then move to walking to and from your local shop.

“If it’s within your abilities, aim to build up to 2.5-3 hours of moderate to vigorous exercise a week, and when you’re ready, walk for at least 20 minutes or one mile a day.”