As we start the new year, we've looked back at some of the research over the last 12 months that's revealed simple, powerful ways to protect your health.

We've gathered the year's most exciting highlights - from reducing blood pressure to preventing dementia - that could help transform your wellbeing in 2025.

Lower Your Blood Pressure Without Medication

High blood pressure affects around a third of UK adults, but new research from Vanderbilt University Medical Center offers a surprisingly simple solution. Reducing your daily salt intake by just one teaspoon can lower blood pressure as effectively as some medications - and in just seven days.

This small dietary change led to a 6% reduction in blood pressure, comparable to the effects of common blood pressure medications. It's a powerful reminder that sometimes the simplest changes can have the most significant impact on our health.

Protect Your Heart Through Joy and Laughter

Building on the theme of heart health, research from the Hospital de Clínicas de Porto Alegre in Brazil has revealed an enjoyable way to strengthen your cardiovascular system - through laughter. Their study showed that regular laughter can improve heart health in remarkable ways, particularly for those with coronary artery disease.

Participants who watched comedy programmes for three months experienced a 10% improvement in heart oxygen pumping capacity and better arterial expansion.

They also showed significant reductions in inflammatory markers linked to heart attack and stroke risks. Professor Marco Saffi recommends incorporating laughter into your routine at least twice weekly, whether through comedy shows or enjoyable time with loved ones.

Prevent Back Pain Through Simple Movement

For the millions suffering from recurring back pain, a simple solution may be right outside your door. Research from Macquarie University has shown that a regular walking programme, combined with expert guidance, can dramatically reduce back pain recurrence.

The evidence is compelling: participants who followed the walking programme experienced nearly twice as long between episodes of back pain - 208 days compared to 112 days in the control group. This accessible approach also proved highly cost-effective, cutting both healthcare visits and work absences by about half.

Boost Your Memory and Brain Health

Concerned about maintaining sharp mental function as you age? A groundbreaking study from King's College London has revealed an exciting solution: daily prebiotic fibre supplements.

This research, published in Nature Communications, found that two specific prebiotics - inulin and Fructo-oligosaccharides (FOS) - significantly improved memory and cognitive tests linked to early Alzheimer’s signs,in people over 60 in just 12 weeks.

Participants showed enhanced cognitive performance, including better reaction time and processing speed. Dr. Mary Ni Lochlainn, the study's first author, emphasised the "huge promise" of this finding.

Best of all, these plant fibres are inexpensive and easily available, making this brain-boosting strategy accessible to almost everyone.

Live Longer and Healthier with Eight Essential Habits

Tying all these findings together, the American Heart Association's latest research has identified eight key lifestyle habits that can reduce your risk of early death by up to 80%:

1. Eat a nutrient-rich diet with plenty of fruits, vegetables, and whole grains

2. Move your body for 150 minutes weekly through moderate exercise

3. Stay tobacco-free

4. Get quality sleep (7-9 hours nightly)

5. Maintain a healthy weight

6. Keep blood sugar levels stable

7. Monitor and manage cholesterol

8. Maintain healthy blood pressure

Professor Jiantao Ma's research confirmed these habits benefit everyone, regardless of age or current health status, by promoting a younger biological age and better overall health.

Making this work for you

As you plan for a healthier 2025, consider how to incorporate these evidence-based practices into your daily routine:

• Read food labels to reduce salt intake and watch your blood pressure improve within days

• Schedule regular comedy nights or fun social gatherings for heart health

• Start a daily walking routine to prevent back pain and improve overall fitness

• Add prebiotic-rich foods or supplements to your diet for better brain health

• Gradually implement the "Essential 8" habits into your lifestyle

Remember, you don't need to make all these changes at once. Even small steps toward better health can lead to significant improvements over time. Whether you start with reducing salt intake, sharing more laughs with friends, or taking daily walks, these simple adjustments could make 2025 your healthiest year yet.