THE Boost
Keen to give yourself an MOT for the new year? Dr Michael Mosley, co-author of The Fast 800, gives his top tips for a healthier mind and body…
AGE-PROOF YOUR SPINE
Every morning, Dr Mosley and his wife, Dr Clare Bailey, switch on the radio and do a short series of press-ups and squats. “You probably won’t want to do them,” he acknowledges, “but after 30 you’ll be losing 1-5 per cent of your muscle mass every decade, unless you do resistance exercise. It’s really important! The squat works the biggest muscles in your body – those in your bottom and thighs – and the press-up is very good for your spine and upper body. I recently had a scan on my spine and although I’m 66, I have the spine of a 30-year-old. That’s mainly because I do press-ups.” And the benefits don’t stop there – research suggests this workout is great for your mind too. The up-and-down motion triggers surges of oxygen into the brain. Dr Mosley adds, “This is a smart workout – it’s good for your muscles, but it also helps nourish your brain. Ease into press-ups, starting on your knees.”
TRY MY TWO-MINUTE TRICK
Imagine if there was a two-minute technique that could nip stress in the bud, or even help you nod off when your mind is whirring. According to Dr Mosley, there is. “I’ve found slow, deep breathing surprisingly life-changing. Just a minute or two really calms you down, it’s unbelievably simple and it’s a great stress-buster. I sometimes wake up in the night worrying, and this helps me drop back to sleep almost immediately,” he says. “It’s like applying a braking system to your nervous system,” he explains. “It slows it all down, and your heart rate drops. It can help sleep too, because your heart rate dropping acts as a trigger for your brain to fall asleep.” Dr Mosley recommends breathing in through your nose for the count of four, holding it for two, breathing out through your mouth for four, then holding it for two. Continue the pattern for one or two minutes.
EAT ‘SMASH’ FOODS
We know oily fish is good for our heart and brain health, thanks to omega-3 fatty acids, but it can boost your mood too. “Our brains need omega-3 fatty acids,” explains Dr. Mosley, who is about to embark on a joint theatre tour with Clare. “Studies have even shown that giving prisoners supplements which include omega-3 led to less violence.” Dr Mosley says we would all benefit from including plenty of oily fish in our diets. “Think SMASH,” he says. “Salmon, mackerel, anchovies, sardines and herring. I often have kippers [herring] for breakfast, or smoked salmon with eggs.” For more inspiration, check out the Fast 800 app. “The recipes are all based around healthy proteins,” he says.
