The TV doctor explains the potentially big effects that one small good habit can have on your wellbeing. <\/p>
Two years ago I started recording a podcast called\u00a0Just One Thing<\/em>\u00a0for the BBC. The idea behind it was that, in each episode, I would introduce you to \u2018just one thing\u2019 you could do to improve your mental and\/or physical health.<\/p> Each thing would often be unexpected, but would also be a quick and simple act that should be easy enough to turn into a habit. I\u2019d talk to a leading scientist with knowledge of the thing we were covering and, of course, I also give the thing a go. So far, we\u2019ve so far recorded over 40 episodes, but here are the top 10 things that have benefited me.<\/p> I start each day by doing push-ups and squats. Moving your body up and down against resistance builds body strength but also increases blood flow to the brain, which stimulates the release of a hormone that encourages the growth of new brain cells and connections<\/a>. <\/p> The key is to start gradually and do them properly \u2013 you can find inspiration for strength exercises<\/a> on the NHS website.<\/p> After my push-ups and squats I often have a cold shower and then try to fit in 10 minutes of mindfulness<\/a> meditation. What you\u2019re trying to do by being mindful is spend a short amount of time each day focusing your awareness on the present moment, rather than worrying about the past or making plans for the future.<\/p> You can join a course or try out an app.<\/p> Besides the health benefits of exercise, an early morning walk also provides you with more exposure to natural light, which will help reset your body clock<\/a> and regulate your hunger<\/a>, mood<\/a>, body temperature and other important bodily processes. Plus, at other end of the day, you\u2019ll be more ready to sleep<\/a>.<\/p> In recent years there has been a surge of research into the gut microbiome<\/a> \u2013 the billions of microbes that live in your gut and affect your physical and mental health. <\/p> Eating fermented foods<\/a>, such as sauerkraut or kimchi, which are rich in the sorts of beneficial bacteria that can boost your microbiome, can lower stress levels and improve mood scores in just four weeks<\/a>.<\/p> Read more:<\/p> After breakfast, while I\u2019m brushing my teeth, I practise balancing on one leg. Doing this helps my posture and should reduce my risk of a fall. <\/p> Falls are the second most common cause of accidental deaths, worldwide<\/a>, after traffic accidents. Balance is something most of us take for granted, but it\u2019s like muscle strength \u2013 use it or lose it!<\/p> This is one of my favourites because it\u2019s simple, quick and completely life-changing. Just by changing how quickly and deeply you breathe<\/a>, you can achieve amazing things: you can slow your heart rate, lower your blood pressure, reduce stress and combat anxiety.<\/p> Try a 4-2-4 pattern; breathe in through your nose to a count of four, hold for two, then out through your mouth to a count of four. My family eats oily fish at least three times a week. As well as being tasty and wonderfully simple to prepare, oily fish is a really great source of protein and omega 3 fatty acids, which have been shown to be great for reducing chronic inflammation<\/a>. And reduced chronic inflammation means a reduced risk of both heart disease and depression.<\/p> I live near easily accessible countryside, so I spend lots of time in nature. It\u2019s great to just stop, look around, smell of the trees, hear the birds and appreciate the pattern of light passing through the leaves. Studies show that being in green spaces can help reduce stress and anxiety<\/a>.<\/p> There\u2019s lots of research showing benefits of learning new skills at any stage in life. Taking up video games, learning to dance or trying to paint are all very challenging, particularly when you\u2019re my age (66), but it\u2019s precisely because they are challenging that doing them has such a powerful effect on the brain<\/a>.<\/p> I love reading so I don\u2019t need any persuading that reading lots of fiction is good for empathy and social skills. Reading can help improve memory and protect against depression<\/a>, particularly if you can turn it into more of a social exercise by joining a local book club (which I have).<\/p> Find out more about Dr Michael\u00a0Mosley\u2019s tips for improving your health and wellbeing on the BBC podcast Just One Thing<\/a>\u00a0podcast<\/strong><\/em>.<\/p> Read more from Michael Mosley<\/strong>:<\/p> The TV doctor explains the potentially big effects that one small good habit can have on your wellbeing. <\/p>\n","protected":false},"author":24,"featured_media":33861,"template":"","categories":[1],"acf":{"readingTimeMinutes":"4"},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/42\/2023\/09\/dr-michael-mosley-the-10-most-powerful-daily-habits-for-boosting-your-health-and-happiness.jpg",1200,800,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/42\/2023\/09\/dr-michael-mosley-the-10-most-powerful-daily-habits-for-boosting-your-health-and-happiness-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/42\/2023\/09\/dr-michael-mosley-the-10-most-powerful-daily-habits-for-boosting-your-health-and-happiness-300x200.jpg",300,200,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/42\/2023\/09\/dr-michael-mosley-the-10-most-powerful-daily-habits-for-boosting-your-health-and-happiness-768x512.jpg",768,512,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/42\/2023\/09\/dr-michael-mosley-the-10-most-powerful-daily-habits-for-boosting-your-health-and-happiness-1024x683.jpg",800,534,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/42\/2023\/09\/dr-michael-mosley-the-10-most-powerful-daily-habits-for-boosting-your-health-and-happiness.jpg",1200,800,false],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/42\/2023\/09\/dr-michael-mosley-the-10-most-powerful-daily-habits-for-boosting-your-health-and-happiness.jpg",1200,800,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"The TV doctor explains the potentially big effects that one small good habit can have on your wellbeing.","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/wp-json\/wp\/v2\/rss_feed\/33860"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/wp-json\/wp\/v2\/rss_feed"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/wp-json\/wp\/v2\/types\/rss_feed"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/wp-json\/wp\/v2\/users\/24"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/wp-json\/wp\/v2\/media\/33861"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/wp-json\/wp\/v2\/media?parent=33860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/bbcsciencefocus\/wp-json\/wp\/v2\/categories?post=33860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Do some push-ups<\/strong><\/h2>
Try mindfulness<\/strong><\/h2>
Take an early morning\u00a0walk<\/strong><\/h2>
Eat some bacteria<\/strong><\/h2>
Stand on one leg<\/strong><\/h2>
Take deep breaths<\/strong>
Eat oily Fish<\/strong><\/h2>
Spend time in\u00a0green spaces<\/strong><\/h2>
Learn a new skill<\/strong><\/h2>
Read more<\/strong><\/h2>
","protected":false},"excerpt":{"rendered":"