The late, great Michael Mosley’s 11 tips to living well
Michael Mosley was known for his simple lifestyle tips – including the 5:2 diet – on how to live a healthier lifestyle, which he often explored through his hit podcast Just One Thing.
Here are 11 of his more unusual and memorable nuggets of advice…
Stand on one leg while brushing your teeth
Although hard at first, this trick engages multiple muscle groups, including the core, glutes and legs. Regularly doing this exercise can strengthen these muscles, improve your coordination and balance, and enhance your overall physical performance.
Chew slowly
Chewing your food for longer breaks it down more, which in turn helps your stomach to digest it more easily. Chewing slowly also lets your hormones tell your brain you have eaten, reducing hunger and making you feel full, so helping you reduce weight.
Break up exercise into chunks
Breaking up exercise into short 5-10 minute chunks across the day is actually just as beneficial than doing it in one 30-minute burst. Doing this provides similar health outcomes in terms of fat, glucose and insulin levels – and is often much easier to fit into your day.
Do mental arithmetic under pressure
Putting your body through short bursts of stress – such as doing maths under pressure, or public speaking – has been shown to be good for us. It enhances cognitive and physical performance with wide-ranging effects on the brain, body, cardio and immune systems.
Sing, sing, sing
Singing can increase the levels of endocannabinoids in your brain, to give you a genuine high. It exercises the brain and body, improves posture, breathing and muscle tension. Some studies show it is effective in pain relief. Plus it reduces the stress hormone, cortisol. Reading a poem has similar benefits – and can help boost cognitive health.
Eat chocolate
Eating just two squares of dark chocolate every day can have clinically significant effects on blood pressure and heart health – and it can even boost blood flow to the brain. This is all down to the flavonoids in the cocoa. But – it has to be dark.
Volunteer
Volunteering can increase your self-esteem and well-being, and alleviate symptoms of depression. Some studies have even shown it lowers blood pressure and cholesterol. Those over 65 who volunteer have both better physical and mental health.
Take a cold shower
Michael Mosley was a big fan of cold showers. Studies have shown chilly dips can reduce blood pressure, the effects of type 2 diabetes and chronic inflammation. Cold water swimmers also get less infections and have fewer sick days.
Walk backwards
Walking backwards has been shown to improve your balance, waistline and reduce lower back pain. It strengthens core and leg muscles, improves balance and flexibility while reducing fall risk. It also burns more calories and may help with reducing body fat.
Ideally in the rain…
Walking in or after the rain is good for us – apparently because of negative ions. These are odourless, invisible molecules which are created near moving water – such as when raindrops hit pavement. It is thought these ions make air cleaner and boost our mood, relieve stress and give us more energy.
Be kind
Surprisingly, a little altruism can have big benefits for our own health. It can lower inflammation, and reduce the risk factors of many major diseases. It can also reduce stress and boost our emotional well-being.
