Have you woken up feeling sluggish again? Well, you're not alone. More and more of us are feeling the strains of a modern lifestyle that involves eating and drinking too much and going to bed too late. But setting a plan to get healthy doesn't have to be an uphill struggle, especially if you tackle a different problem each week. Small changes make a big difference, and you could see an improvement in a few months.

• Week one: Improve your memory

What's the problem?

Rushing around means we don't give ourselves time to process information, while excess drinking can dull our brains and make our memories lazier.

Solved!

The memory is like a muscle, if you use it, it will get stronger or at least won't deteriorate as quickly, says GP Dr Dawn Harper. This week, try doing sudoku or a crossword, or opt for a more challenging gym class.

• Week two: Lower your blood pressure

What's the problem?

Blood pressure higher than 140/90 can put you at risk of heart problems.

Solved!

You can reduce your blood pressure by quitting smoking, reducing your salt intake and losing weight. Diabetes expert Cathy Moulton says: 'The best way to keep your weight in check isn't to just weigh yourself but also to measure your waistline as that's where a lot of our fat is stored.'

This week, reduce your smoking if you can't stop, and keep a food diary.

• Week three: Get better sleep

What's the problem?

We need sleep for our bodies to recharge. Sleep deprivation can lead to all kinds of other troubles, including stress and infection.

Solved!

This week, invest in some passionflower or valerian extract, cut out caffeine, nicotine and alcohol late in the day or at night, and try writing a journal to off-load before sleeping. Nutritionist Jack Challem also suggests: ‘Eat some quality protein at breakfast, along with a bit of fruit. The protein stabilises blood sugar and improves mental clarity, and it sets the stage for a better day.'

• Week four: Boost your energy levels

What's the problem?

The reason so many people are always tired is because of a poor diet with too many simple sugars.

Solved!

Physiologist Alyssa Abbey suggests exercising three times a week for 30 minutes, and you should also ensure 95 per cent
of your diet is made up of ‘good foods' such as fruit, vegies, nuts, wholegrains, seeds and protein sources. So rather than slump in front of the TV this week, try going for a walk and improving your diet.

• Week five: Lower your blood sugar

What's the problem?

Eating too many high-GI (glycaemic index) foods, that is, foods that are usually highly processed and raise blood glucose levels quickly, can lead to diabetes as well as other lifestyle-related health issues.

Solved!

Cinnamon, vinegar and mulberry extract have all been shown to help lower blood sugar. Plus this week, if you want something sweet, reach for fruit instead of a chocolate bar and try reducing the number of soft drinks you consume.

• Week six: Boost your fitness

What's the problem?

Our reliance on cars and takeaways means we don't do enough exercise and are always saying we'll diet tomorrow.

Solved!

While 30 minutes of exercise at least three times a week is enough to boost your energy, if you want to get fitter faster and lose weight Alyssa Abbey suggests training six days per week and varying the exercise. This week, see if your gym has a personal trainer who can help get you back on track, or if it's too busy or far away, why not try some different exercise, such as doing a bit of salsa dancing or kicking a ball around with your family.

• Week seven: Get better bowel health

What's the problem?

Constipation is a very common issue, but that doesn't mean it should be considered normal.

Solved!

Most people should have a bowel movement twice a day, says Peter Jackson, author of Passionate About Bowel Health. But some people only go every few days. Constipation isn't only uncomfortable, it also has many other side effects, including haemorrhoids and incontinence. So get your bowel working this week by eating more fibre and probiotic yogurt.

• Week eight: Cut cholesterol levels

What's the problem?

You need cholesterol to help make cell walls and hormones, but too much can narrow arteries, increasing the risk of heart attack or stroke.

Solved!

Your target should be to have a cholesterol level of below 5.5 millimoles per litre. To achieve this, consume foods that are good for your heart, such as wholegrains, soy products, oats and those rich in omega-3 and omega-6. Plant sterols are also clinically proven to reduce high cholesterol levels by actively reducing cholesterol absorption in the body. This week, swap butter for a low-fat spread and reduce your full-fat dairy intake.