From cold showers to hot tomatoes, how TV’s Michael Mosley is still keeping us healthy a year after his tragic death
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Find out exactly what the 'eccentric exercises' Dr Mosley suggests
IT has been a year since the death of the much-loved presenter Dr Michael Mosley, famous for his practical tips on improving health and well-being.
Here Laura Stott looks at his legacy of enlightening and easy-to-follow ideas, including ones that the telly doctor personally benefited from, all backed up by science.
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ECCENTRIC EXERCISE: Mosley advocated “exercise snacking” – or fitting small bursts of physical activity into everyday life rather than working out in one prolonged gym session.
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He recommended mixing things up, doing plenty of squats and planks for lower body strength, posture and heart health, and trying “eccentric exercises”, such as walking backwards, proven to reduce back pain and aid memory.
He also suggested going down flights of stairs to stretch and lengthen muscles, and Nordic walking — an aerobic stroll using poles for support — to strengthen the core and upper body.
GET IN THE SWIM: Dr Mosley was a huge advocate of the gains that come from getting into the water.
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Swimming lengths is effective for blood vessels, enhancing vascular function and increasing the flexibility of our arteries.
And time in the pool has also been shown to up mental speed and cognitive sharpness, especially in older adults.
Getting wet for half an hour two or three times weekly was optimal, according to Mosley, who also suggested trying a cold-water wild plunge to strengthen the immune system.
BODY BALANCE: Being able to support your body weight by standing on one leg also enhances health.
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Learning to balance without wobbles could aid longevity and reduce injury from falls – one of the most common reasons for declining health as people age.
Better stability makes for a more productive life, as it is easier to do daily tasks. Overall bodily equilibrium and poise is a proven indicator of quality of life as we age.
Mastering the art of standing one-legged, in turn on left and right feet, while brushing your teeth is beneficial, said Mosley, who himself did it daily.
PLANT POWER: Tending to house plants and getting out in the garden are both great for boosting wellness.
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Studies show time in nature and around greenery can reduce stress, boost cognition and reduce anxiety.
Fresh air is another wellness win. Smelling the trees, listening to the birds and appreciating the pattern of light passing through the leaves while in the countryside were all pastimes Mosley enjoyed himself.
KEEP YOUR COOL: Cold temperatures aid wellness. Dr Mosley recommended that everybody should embrace the health benefits of feeling a chill.
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Alongside exercising in cool conditions, he promoted daily cold showers for immune system benefits and himself ended warm ones with a 30-second icy blast.
Studies show this can cut muscle pain, increase immune cell production and boost circulation.
He also advised keeping homes cool, and set his own thermostat at just 15 degrees.
Dr Mosley’s research showed this could improve blood-sugar metabolism and potentially protect against Type 2 diabetes.
TURN THE PAGES: Reading each day can benefit both mind and body.
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Mosley cited a study by America’s Stanford University, where brain scans of people reading Jane Austen novels showed an increase in blood flow.
This suggests the activity may improve memory and concentration.
If you aren’t a fan of Pride And Prejudice any book should have the same effect.
TINNED TOMATOES: Getting your diet right is key. Dr Mosley showed with his own research that cooked tomatoes could be better for you than raw ones.
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An antioxidant called lycopene is released when they are warmed, which helps the body fight off cell-damaging chemicals called free radicals.
He recommended filling your kitchen cupboards with tinned tomatoes to make dishes that could help heart health, bring skin benefits and possibly reduce cancer risks.
Eating beetroot and garlic to lower blood pressure, and oily fish such as mackerel, to reduce inflammation, were among his other tips.
TAKE A DEEP BREATH: Slowing breathing before bedtime could help you enjoy a better night’s kip, reduce stress levels and boost relaxation.
Dr Mosley practised a breathing exercise called 4-2-4 which he used when unable to kip.
This entails breathing in for four seconds, holding the breath for two, then breathing out for another four.
Long inhalation and exhalation slow down your heart rate and may help control chronic pain.
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