• A is for apples

All apples are filled with nutrients, but red ones have even higher levels of polyphenols - which lower the risk of heart disease, cancer and dementia - than green.

• B is for bird dogs

Strengthen core muscles and prevent back pain with this move, says exercise physiologist Michael Bracko. Start on all fours, then lift your right arm and left leg parallel to the floor, spine straight. Lower and raise arm and leg several times. Switch sides.

• C is for choline

Getting 425mg of choline a day reduces the risk of breast cancer by up to 24 per cent. Egg yolks are a rich source – one has 125mg – but liver, wheatgerm, skim milk and cauliflower are good too.

• D is for D dosing

Vitamin D helps lower the risk of heart disease, hypertension and cancer. We convert D from sunlight, so aim for 15 minutes a day of morning or afternoon exposure.

• E is for early exercise

People who exercise in the morning are more likely to keep it up. Scottish doctors also found early workouts give double the mood boost of late ones.

• F is for the four biggies

The UK’s University of Cambridge has found that if you (1) exercise regularly, (2) don’t smoke, (3) eat five serves of vegies and two of fruit each day and (4) drink alcohol in moderation, you’ll add 14 years to your life.

• G is for green tea

This refreshing beverage protects against heart disease and cancer. Food scientist Dr Mario Ferruzzi says to add a dash of lemon juice, because vitamin C increases the amount of the vital nutrients you absorb per cup fivefold.

• H is for housework

Doctors say women who do 20 minutes of non-stop vigorous housework (or any exercise) a week decrease the risk of depression.  

• I is for insulin

Get tired easily? Eat a serve or two of inulin-rich foods each day – such as leeks, onions, rye and artichokes – and your body will absorb up to 30 per cent more energy-giving iron, and boost your uptake of bone building calcium too.

• J is for jogging

Jogging helps turn back your body clock by up to 12 years, Canadian researchers have found. ‘Start by running for one to two minutes then walking to recover, repeating this for 30 minutes. Then every week run a little longer,’ advises trainer Vicky Grasso from Sydney’s Body First.

• K is for killing bugs

Hand washing is the best protection against colds, flus and tummy upsets, according to UK doctors. For maximum bug busting, use the 20:20 rule, says Juliana Madden at the Food Safety Information Council. ‘Wash with soap for 20 seconds, then dry for 20 seconds – bugs can’t reproduce on dry surfaces.’

• L is for lip balm

According to doctors in Dallas, shiny lips attract UV rays. To protect yourself, apply an SPF30 lip balm under any glossy lipsticks. 

• M is for macadamia nuts

US researchers found that adding a 40g serving of macadamias – around 15 nuts – to your diet each day will reduce your cholesterol levels by almost 10 per cent.

• N is for ninety minutes

That’s the minimum you should walk each week in order to lower blood pressure, according to new research from Queen’s University in Northern Ireland. Regular walkers also shrank their waists by 2.5cm without dieting.

• O is for organic vegies

New studies reveal they contain 25 per cent more of up to 11 different nutrients than conventionally grown ones. If you’re budget watching, Tim Marshall from Organic Federation of Australia suggests buying organic for the two or three vegies you eat most often.

• P is for pulling your leg

Stretching regularly may help keep your arteries flexible, thus reducing your risk of heart disease, say Japanese scientists. Stretch for five to 10 minutes every day.

• Q is for quitting smoking

Dr Sharon Allen at the University of Minnesota found that it’s easier for women to quit smoking cold turkey in the two weeks before their period, possibly because they get less buzz from nicotine then.

• R is for regular breaks

New Zealand researchers say sitting at a desk all day doubles your risk of deep vein thrombosis. Take breaks or stretch often.

• S is for synergy eating

If you eat spinach with avocado you absorb 15 times more betacarotene than eating it alone, and eating tomato with parsley boosts absorption of iron.  'In synergy eating the ingredients in two foods combine to boost the health effects they have alone,’ says Dr Steven Pratt. Maximise health by eating lots of different vegies at every meal.

• T is for traffic fumes

Doctors at London’s Princess Grace Hospital linked fumes to an increased risk of breast cancer and lung problems such as asthma. Cut your exposure by walking on quieter roads and keeping car windows closed when driving.

• U is for units

To minimise heart disease and risk of obesity, Australian guidelines suggest no more than four standard alcoholic drinks per day for men and no more than two for women, with at least two alcohol free days a week. 

• V is for visualisation

The Mayo Clinic advises pregnant women to avoid painkillers for headaches – instead try yoga or compresses, or visualise the throbbing in your head slowing fading then finally vanishing.

• W is for waist size

A waist more than 85cm for women may increase the risk of breast cancer by 22 per cent and colon cancer by 33 per cent. If you’re worried, eat low GI – it’s particularly good at fighting tummy fat.

• X is for x-citing things

The more you look forward to things, the happier and healthier you are, says Dr Lee Berk. Happy hormones rise by 87 per cent if you anticipate something fun.
Yis for yelling Women who bottle up their feelings are more likely to die young than those who express themselves. If something is getting to you, talk about it, or at least write it down to get it off your chest.

• Z is for zzzzs

A university study has found that chatting on a mobile phone before bed may stop you sleeping well as it stimulates your brain. Use a landline for late night calls instead.