Dr. Michael Mosley has released a book called “Just One Thing: How Simple Changes Can Transform Your Life”, where he shares 16 practical steps to improve daily well-being. These steps can help you feel better, reduce stress, improve sleep, enhance brain function, and decrease the risk of disease. The book emphasizes that making small changes can have a significant impact on your life.
1. Never have coffee as soon as you wake up
Coffee is beneficial for brain and heart health due to its high content of flavanols and polyphenols, which also have anti-inflammatory properties.
Research suggests it may be more beneficial to wait a few hours before having your morning coffee, as advised by James Betts, a professor of metabolic physiology at the University of Bath.
Poor sleep can raise cortisol levels and blood sugar levels, and drinking coffee after a restless night can make these issues worse.
Drinking coffee when cortisol levels are high can lead to tolerance, requiring more coffee to achieve the same effect.
Dr. Mosley recommends limiting your daily coffee intake to three cups.
2. Stand up for a couple of minutes each hour
Sedentary lifestyles have been linked to increased health risks, according to studies.
These can include type 2 diabetes, heart disease, ageing generally and death from all causes. This is because our bodies are designed to be “hunter gatherers” and to move most of the day.
Sitting for long periods can have negative effects on our health. It is recommended to stand whenever possible throughout the day to maintain a healthier lifestyle.
3. Practice slow breathing
Breathing techniques recommended by Dr Mosley can have various health benefits such as reducing stress, anxiety, and blood pressure by altering breathing patterns.
Dr. Mosley recommends several breathing techniques, including 4:6, 4:2:4, and 3:4:5. These techniques involve specific patterns of inhaling, holding, and exhaling breaths.
4. Eat oily fish twice a week
Oily fish is a protein-rich food that contains omega-3 fatty acids, known for their anti-inflammatory properties.
A renowned doctor, Dr. Mosley, advocates for the benefits of this particular block. According to him, it is not only good for the heart but also has potential in reducing the risk of cancer or dementia, as supported by research.
The recommended fish include salmon, mackerel, anchovies, sardines, and herring, while tuna and cod are advised against.
5. Have a ‘siesta’
Dr Mosley suggests taking a nap after lunch, as studies have found a correlation between regular napping and improved heart health.
Napping for 20-30 minutes in the afternoon, according to a study, is associated with a 48% lower risk of heart attack, stroke, and heart failure.
6. Do squats and press-ups every day
Regular exercise, specifically squats and press-ups, can help preserve muscle mass as you age. After the age of 30, muscle mass decreases by approximately 5% per decade.
Maintaining muscle mass is crucial for bone health as we get older. Squats have been found to enhance blood flow to the brain region responsible for learning and memory.
7. Spend a few hours each week in a green space
8. An apple a day keeps the doctor away
Dr. Mosley recommends eating an apple a day, unpeeled, as it can lower blood pressure and provide various health benefits. Apples are rich in flavonoids, which can reduce inflammation, improve blood pressure, lower cholesterol levels, and decrease the risk of diabetes.
9. Take a brisk walk when you wake up
Taking a brisk walk within the first two hours of waking can improve sleep quality and help regulate your internal body clock. It also offers various health benefits, such as improving cardiovascular fitness and lowering blood pressure.
10. Take a cold shower
Taking a cold shower for just ten seconds at the end can have numerous health benefits. It can help boost your immune system, reduce stress levels, improve cardiovascular health, and increase your ability to cope with stressors.
11. Sing for five minutes a day
Singing is a powerful tool for improving mood, reducing anxiety, and relieving chronic pain. Research by Dr. Mosley suggests that it can provide a natural high by boosting endocannabinoids in our bodies.
12. Stand on one leg while brushing your teeth
Dr. Mosley suggests a unique technique to improve balance by brushing teeth while standing on one leg. As we age, our ability to balance decreases, making it crucial to practice such exercises. Falls are a leading cause of accidental deaths, further emphasizing the importance of maintaining good balance.
13. Enjoy some breakfast bacteria to boost your mood
Dr. Mosley recommends adding kefir, sauerkraut, or kimchi to our daily diet as they are considered superfoods. Research shows that incorporating these foods can help reduce stress levels and enhance mood within just four weeks. When purchasing these products, ensure they contain live bacteria.
14. Have five houseplants in a room
House plants have numerous benefits, including boosting memory, productivity, and mood, as well as reducing air pollution. According to research, they absorb carbon dioxide and release oxygen, improving humidity and making us feel better. To have a meaningful impact, it is recommended to have at least five or six plants in a room.
15. Dance for up to ten minutes a day
Dancing and trying out new routines has several benefits including improving muscles, balance, and brain health. It can also help with depression, reduce the risk of heart disease and stroke, boost memory, and protect against dementia.
16. Make time for mindfulness
Dr. Mosley suggests setting an alarm at a random time during the day to pause, observe your surroundings, and reflect on your thoughts. This exercise aims to disrupt your routine and encourage mindfulness and decision-making.
DoctorPanie 
Leave a comment