Dr. Michael Mosley, the popular TV host, podcaster and columnist who died this month, was best known for his surprisingly simple tips to improve your health and well-being.
In addition to producing documentaries and appearing regularly on television, he has presented more than 100 episodes of But one thinga BBC Radio 4 series where each episode explored a single action you can take to improve your health.
Here are 10 of his best health tips:
Go swimming to increase mental speed
Swimming can have significant benefits for your blood vessels, mental speed and longevity, Mosley advised. Going three times a week and working for about 20 to 30 minutes each time works best, he found.
The physical benefits are clear. “When you swim vigorously, you’re using many different muscle groups and, most importantly, you’re working against the weight of the water,” he said.
But there are also mental benefits. “A small study from New Zealand found that doing a 20-minute swimming exercise improves brain function and even produces slightly faster reaction times.”
Even gentle laps in a pool can help people with injuries such as knee problems, who may find it harder to go for a run or take long walks. “Take the plunge – you can reap big benefits for your blood vessels, your brain and your heart.”
Volunteer to live longer, healthier lives
Helping others can help you too, Mosley said.
By giving volunteering a try, you can improve your mental health, lower your cholesterol and live a longer, healthier life. It can even help you lose weight.
Cook tomatoes to experience more benefits
Cooking tomatoes can help your heart, reduce your risk of cancer and even benefit your skin, Mosley said.
Tomatoes contain an antioxidant called lycopene, which helps the body fight free radicals. These are chemicals that damage cells in the body.
But lycopene is even more effective when tomatoes are cooked, because the heat breaks down the skin and makes lycopene more accessible to the body, Mosley explains. “That means that tomato sauce from fresh tomatoes or canned tomatoes, and even ketchup, can provide even more lycopene than fresh tomatoes.”
Walk backwards to avoid back pain
It may look a little strange, Mosley said, but surprising research reveals several benefits of walking backwards.
They include reducing back pain and boosting your memory.
Slow down your breathing to sleep better
Mosley revealed how slowing your breathing when you lie down in bed can help you fall asleep easier and enjoy better quality sleep.
“A recent study found that simply slowing breathing… allowed participants to fall asleep about 20 minutes earlier,” he explained. “Not only that, they slept better, longer and woke up less often during the night.
“This simple technique, which you can use anywhere, anytime, works because it has a powerful effect on the body and brain. It triggers a cascade of changes, from altering your brain chemistry to calming a worried mind,” he added. “Slow down your heart rate and initiate deep relaxation.”
Stand on one leg to improve balance
Once you master the ability to stand on one leg, you’ll be on your way to achieving stronger balance, Mosley said. It could also be the key to a longer and more proactive life.
Mosley admitted he found it “surprisingly difficult” to stand on one leg. But he persevered because he knew it reduced his risk of injury and improved his posture. “I do it every morning while I brush my teeth,” he said.
“Practicing standing on one leg and switching to the other leg after about 30 seconds is an easy way to improve your balance,” he added.
“Better balance means better posture and fewer injuries from falls, which are the second most common cause of death in the world, according to the World Health Organization.”
Read fiction to boost brain power
Losing yourself in a novel for a short time every day can boost your brain power, improve social connections and even help you live longer, Mosley said.
“When researchers at Stanford University scanned the brains of people reading Jane Austen, they found a dramatic and unexpected increase in blood flow throughout the brain,” he explained. “Reading can also increase connectivity in your brain and create new neural pathways.”
As for the types of fiction, it doesn’t have to be the classics, Mosley discovered. The most important thing is that you make reading a habit that you enjoy and return to again and again.
Practice yoga to reverse the signs of aging
Mosley advised that practicing yoga for just 25 minutes a day can reduce your stress, boost your brain and even reverse the signs of aging at the cellular level.
Fill your home with plants to combat fatigue
Houseplants can make a big difference, Mosley advised. A little greenery can improve your mood, combat fatigue, boost your brain power and your air quality.
Mosley was also a fan of gardening, explaining that not only was it a great form of exercise, but it could also improve your memory, improve your mood and boost your gut biome.
Embrace the cold to reduce stress levels
Mosley often spoke about the health benefits of embracing the cold. While chronic stress is bad for your health, a growing body of research suggests that short periods of stress can actually be beneficial.
Since cold water is one of the most effective ways to create short-term stress throughout your body, Mosley encouraged people to try cold water swimming.
“There is mounting evidence that regular cold water swimming can improve your mood, reduce stress, improve your cardiovascular health and strengthen your immune system,” he said.
There was also no excuse if that wasn’t possible due to your location. “If you don’t live by the sea or a river, you can of course take a nice cold shower at home,” he says.
Research has shown that taking a 30-second cold shower every morning for 60 days reduced the risk of sick days by 30%, Mosley added.