New Year

Small changes can make a BIG difference

I don’t know about you but I’m already sick and tired of hearing about new years resolutions and how to live my life perfectly!

Sometimes, people can over complicate things, restrict themselves too much, and hold themselves accountable to high standards, strict routines - but not everything, will work for everyone.

But as human beings, we are always looking for ways to improve our lives. How can we feel better? How can we get rid of pain? What can we do to feel less stressed? 

I read Dr Michael Mosley’s article in the Sunday Times where he says you don't need to overhaul your life to feel better and small changes can make a big difference.

He outlined 17 things that can help you have a better mood, improved sleep, a sharper brain and reduce the risk of disease and I thought you might find it useful if I outlined some of the tips he gives.

1. Have one to three cups of coffee a day, but not as soon as you wake up

Dr Mosley explains that coffee is rich in flavanols and antioxidants called polyphenols. These are compounds that are shown to improve brain and heart health in addition to their anti-inflammatory effects.

However, according to researcher James Betts, a professor of metabolic physiology at the University of Bath, it might be better to wait a few hours before reaching for that morning coffee. This is because poor sleep raises levels of the stress hormone, cortisol, which can push your blood sugar levels up to unhealthy highs.

Drinking coffee first thing, after a rough night sleep, can compound both these issues.

The one main reason to avoid doing this is that if you drink coffee when your cortisol levels are high, you will develop a tolerance to it and eventually will need more coffee to get the same kick.

2. Stand up for a couple of minutes each hour

Most of us spend a lot of the day sitting. Mosley says that studies have shown that a sedentary lifestyle increases your risk of type 2 diabetes, heart disease, ageing generally and death from all causes. Our bodies are designed to be "hunter gatherers" and to move most of the day.

According to research, when we sit for long periods, our bodies go into sleep mode and shut down many important functions that keep us healthy. Dr Mosley says for this reason, take the opportunity to stand whenever you can throughout your day.

3. Practice slow breathing every day

Dr Mosley says just by changing how quickly and deeply you breathe you can slow your heart rate, lower your blood pressure, reduce stress levels and combat anxiety. There is also some evidence that it can reduce levels of pain.

The breathing technique Dr Mosley recommends is Box Breathing, a technique developed by the Fire Service to help calm the nervous system in FireFighters before entering a burning building.

We often practice this Box Breathing technique in class after cardio to regain control of our breath and dampen the feelings of overwhelm - it really does work.

Breathe in slowly through the nose as you count to 4.  Hold your breath for a count of 4, then slowly breathe out through the mouth, like you are breathing through a straw, for a count of 4.  Then hold for a count of 4 and repeat. Imagine travelling around the sides of a square as you practice.

4. Eat oily fish twice a week

According to Dr Mosely, oily fish a great source of protein and omega-3 fatty acids, which have been shown to reduce chronic inflammation. It is also very good for your heart and there is some research that shows it can reduce your risk of cancer or dementia.

He recommends fish such as salmon, mackerel, anchovies, sardines and herring and advises limiting tuna and cod.

5. Have a 'siesta'

Dr Mosley advises to have a nap after lunch. He said large studies have even shown a link between regular napping and good heart health. One study showed an occasional nap was associated with a 48% lower risk of heart attack, stroke and heart failure. He recommends 20-30 minutes early in the afternoon and no later than 3pm.

6. Do squats and press-ups every day

As if we needed any more justification, but Dr Mosley says that just two minutes of squats and press-ups every day can help you to maintain your muscle mass as you age. Once you reach the age of 30, you start to lose around 5% of muscle mass for every decade that passes. It is important to maintain your muscle mass as much as possible as it helps protect your bones as you age.

Some research has shown that squats seem to be particularly effective at stimulating blood flow to the part of our brain responsible for our learning and memory.  So keep coming to class as you know they will always feature in some way or another!

7. Spend a few hours each week in a green space

Spending time outside, in a green space, can help reduce levels of stress and anxiety, according to Mosley. It could also be good for your immune system. Dr Mosley stresses the importance of using all your senses when doing so: listening, inhaling, sniffing, touching and looking around you.

He explained there are some scientific reasons behind why a walk in the woods could be good for you. You will be inhaling phytoncides, the "essential oils" given off by trees, they have been shown to boost mood and your immune system.

8. An apple a day keeps the doctor away

Dr Mosley says there is truth in the saying "an apple a day keeps the doctor away" and he recommends eating one (unpeeled) a day as it lowers your blood pressure.

He said they are packed with compounds called flavonoids, which lurk just under the skin, they can reduce inflammation and improve blood pressure. They have also been shown to lower cholesterol levels and reduce the risk of diabetes.

9. Take a brisk walk when you wake up

Dr Mosley says taking a brisk walk within the first two hours of waking can help you sleep better. Bright outdoor natural light helps your internal body clock regulate. A walk is also great for your health and by speeding up your pace you will help maintain your cardio fitness and lower blood pressure. 

This is particularly good to know if you walk your children to school on the school run, and I don’t know about you but we are always running late and walking briskly to get there on time!

10. Take a cold shower

At the end of your shower, turn the tap to cold for ten seconds to boost your immune system. Dr Mosley says this can help lower stress, improve cardiovascular health and strengthen your immune system. He explains that by repeatedly undergoing the mild stressor of immersion in cold water you will be able to cope with other stressors as well. 

And interestingly, studies show that there is no extra benefit for the length of time you spend in the cold.  The effect is still the same whether you immerse yourself in an ice bath for 10 mins or have a 10 sec shot of cold water at the end of your shower – both elicit the same effect so you don’t have to be too cold for too long to reap the benefits!

11. Sing for five minutes a day

According to Dr Mosley, research shows that singing is a great way too boost your mood, reduce anxiety and even relieve chronic pain. It gives us a natural high by boosting our endocannabinoids which are chemicals produced in our bodies that have a similar structure to those found in the cannabis plant.

12. Stand on one leg while brushing your teeth to improve balance

Dr Mosley said he brushes his teeth while standing on one leg, switching between his left and right, and back again, every 30 seconds or so. He said this is very good for helping to improve your balance, which is very important as you age.

As we hit our 40s and 50s we start to lose our ability to balance. Falls are the second most common cause of accidental death worldwide, so its an important skill to practice.

And as you know, we are big on improving the strength of our pelvic floor at Flixton Fitness, so for an added boost, try to pull your pelvic floor up and in towards your belly button as you stand on one leg and brush your teeth!  Talk about the ultimate way to habit stack! I imagine there will be some funny moments in bathrooms around Flixton at bedtime!

13. Enjoy some breakfast bacteria to boost your mood

According to Dr Mosley, the three superfoods we should be eating are kefir, sauerkraut or kimchi, all amazing fermented foods that are especially good for our gut health.   

According to research, participants of a study who ate these once a day resulted in lowered stress levels and improved mood in just four weeks. You can buy them from supermarkets but make sure they contain live bacteria.

14. Have five houseplants in a room

Research suggests that house plants can boost memory, productivity, mood and even reduce air pollution. Dr Mosley said they absorb carbon dioxide and breathe out oxygen as well as improve humidity, two things that make us humans feel better. Researchers found that having five or six plants in a room is the minimum you need to make an impact.

15. Dance for up to ten minutes a day

Dr Mosley says that dancing and trying out new routines has been shown to be effective for improving your muscle strength, balance and brain health. It has also been shown to help depression, reduce your risk of heart disease and stroke as well as boost your memory and protect against dementia. 

So get your Kitchen disco going and encourage the children to show you some TicToc dance routines and throw some shapes!

16. Make time for mindfulness

Dr Mosley said to set your alarm for a random time in the day, and when that alarm goes off, stop what you are doing and look around. He said to notice where you are, who else is around and what thoughts are going through your mind. He said to take the time to notice what you are doing and think about what you want to do next. The point of this is to shake up your normal routine, gain some distance and perspective from your thoughts and help you realise you have the power to make choices.

17. Exercise is the most powerful tool

Sometimes we don’t feel like exercising.  Sometimes we put barriers and excuses in our way.  But I can guarantee you will never regret coming to class and working out.  You will see your friends (or make new ones!), get a sweat on, feel a sense of achievement and leave feeling like you’ve done something productive and something for you. 

Physically and mentally, exercise is the most powerful tool we have to feel better about ourselves and when you find the thing you love, whether that’s group exercise, playing sports, open water swimming or going on long walks, its easy to make this healthy habit stick.

Lastly, don’t beat yourself up if the noise around New Year Resolutions is making you feel less than positive.  Just making small manageable changes over a period of time, not just January, will pay off in the long run.