{"id":7093,"date":"2026-03-28T07:01:21","date_gmt":"2026-03-28T07:01:21","guid":{"rendered":"https:\/\/www.healthoptibody.com\/?p=7093"},"modified":"2026-03-28T07:01:21","modified_gmt":"2026-03-28T07:01:21","slug":"how-potatoes-could-be-the-ultimate-food-for-a-healthy-bowel-and-the-chinese-exercise-routine-that-boosts-immunity-heart-health-and-melts-belly-fat-life-changing-health-advice-by-the-late-dr-michael","status":"publish","type":"post","link":"https:\/\/www.healthoptibody.com\/?p=7093","title":{"rendered":"How POTATOES could be the ultimate food for a healthy bowel, and the Chinese exercise routine that boosts immunity, heart health and melts belly fat: Life-changing health advice by the late DR MICHAEL MOSLEY"},"content":{"rendered":"

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The outpouring of grief when my husband Dr Michael Mosley died of heatstroke on a hillside in Greece<\/a> in June 2024, one of the hottest recorded days, was extraordinary.<\/p>\n

So many people shared stories of how they\u2019d benefitted from Michael\u2019s advice \u2013 and how he was like a friend to them.<\/p>\n

Michael understood the power of habit and the benefit of breaking down lifestyle tips into bite-sized chunks to make healthy change achievable.<\/p>\n

That was one of the reasons why his BBC<\/a> podcast, Just One Thing, was so well-loved around the world.<\/p>\n

Michael may well have improved the health of hundreds of thousands, if not millions, of lives across the globe.<\/p>\n

I am delighted that Just One Thing Volume 2 has been published, albeit posthumously. And here, in the final part of this exclusive series, are more simple lifestyle tweaks from his book that could improve your health.<\/p>\n

Laugh out loud<\/span><\/h2>\n

We\u2019ve long known that laughter feels good. It lifts a gloomy mood, brings people together and lightens even the darkest of days. But increasingly, research suggests it does more than just boost morale \u2013 it may offer genuine health benefits.<\/p>\n

It\u2019s perhaps no surprise that a hearty laugh triggers a cascade of physiological reactions.<\/p>\n

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\"Dr <\/div>\n<\/p><\/div>\n

Dr Michael Mosley with his wife Clare, who has helped to publish her late husband’s\u00a0Just One Thing Volume 2<\/p>\n<\/div>\n

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\"Research <\/div>\n<\/p><\/div>\n

Research from Oxford University found that when people laugh together, they report stronger social bonds afterwards, even with strangers<\/p>\n<\/div>\n

Laughter draws in deep gulps of oxygen-rich air, stimulates the lungs and heart and relaxes the body. In doing so, it increases the production of endorphins \u2013 the body\u2019s natural feel-good chemicals that promote everything from pain relief to emotional connection.<\/p>\n

There\u2019s also evidence that laughing with others is a powerful social glue. A shared chuckle builds rapport more quickly than conversation alone.<\/p>\n

Research from Oxford University found that when people laugh together \u2013 say, over a clip from television show Friends or Mr Bean \u2013 they report stronger social bonds afterwards, even with strangers.<\/p>\n

Intriguingly, that same study found that laughter can act as a natural painkiller.<\/p>\n

Volunteers who laughed for 15 minutes at comedy videos were able to withstand ten per cent more pain afterwards, compared with those who sat through a dry golf documentary.<\/p>\n

The belly laughers \u2013 not the mild chucklers \u2013 showed the biggest benefit, suggesting that deep, uninhibited laughter has a unique effect on the body\u2019s pain thresholds.<\/p>\n

The power of laughter extends to the brain, too. In a small study by researchers at Loma Linda University in California, older adults were shown a 20-minute comedy clip. After, they not only reported improved mood, but also performed better on memory tests.<\/p>\n

EEG (electroencephalogram) scans revealed an increase in gamma brainwave activity \u2013 a \u00adpattern associated with high-level cognitive processes like attention, learning and memory.<\/p>\n

Perhaps most compelling is the evidence linking laughter to cardiovascular health. A large Japanese study of more than 20,000 adults found that people who reported laughing daily were 20 per cent less likely to develop heart disease compared to those who rarely laughed.<\/p>\n

Loneliness and social isolation are likely to play a role \u2013 both are known to increase cardiovascular risk \u2013 but researchers believe laughter itself may also have a direct physiological effect.<\/p>\n

Try nasal breathing<\/span><\/h2>\n

It seems ridiculously simple but making a conscious effort to breathe in through your nose could benefit your health more than taking a handful of supplements.<\/p>\n

The science is surprisingly clear: this small shift in behaviour could be enough to increase your oxygen uptake, help you maintain gum health, strengthen your body\u2019s immune response and possibly even sharpen your memory.<\/p>\n

That\u2019s because nasal breathing changes the way air enters and interacts with the body. When you inhale through your nose, the air is filtered, humidified and warmed before it reaches your lungs.<\/p>\n

It turns out that this process is key to improving lung function and protecting respiratory health. It also appears to influence blood flow and, intriguingly, seems to enhance cognitive function, too.<\/p>\n

Sprinkle on flax seeds<\/span><\/span><\/span><\/span><\/p>\n
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Add two tablespoons of ground flax seeds to your diet each day. This could be sprinkled on to your morning porridge, added to smoothies, yoghurts or muffins or mixed with bread crumbs to coat fish or chicken, for example. These small but mighty seeds, also known as linseeds, are a great source of polyunsaturated fatty acids, in particular omega-3. They help to smooth skin, lower blood pressure and inflammation and improve cholesterol profiles, thereby reducing the risk of strokes and heart attacks.<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

Professor Jon Lundberg, of the Karolinska Institute in Sweden, suggests the first step to begin reaping these benefits is to become aware of your daily breathing patterns. Work out whether you are typically a nose or a mouth breather and aim to spend more time breathing through your nose.<\/p>\n

Of course, not everyone finds nasal breathing easy. Chronic allergies, sinus infections or nasal blockages can make it difficult or even impossible.<\/p>\n

But if there\u2019s nothing structurally wrong with your nose, consciously thinking about breathing through your nose is a simple and effective way to support your overall health and wellbeing.<\/p>\n

Here are some tips to get you started:<\/span><\/h2>\n

1. Clear your nostrils:<\/span> If you\u2019re someone who struggles with nasal breathing due to congestion, try using a salt water spray to clear the nostrils.<\/p>\n

2. Close your lips:<\/span> Try to keep your lips gently closed except when talking, eating or exercising vigorously. If you find it tricky, start with just ten minutes at a time. Then build to doing it when walking or doing light exercise.<\/p>\n

If necessary, set a reminder on your phone \u2013 if you\u2019ve always breathed through your mouth, it\u2019s easy to slip back into mouth breathing without noticing.<\/p>\n

3. Tape your lips:<\/span> When nasal breathing becomes familiar, try taping your mouth shut for short periods during the day.<\/p>\n

Use sensitive skin medical tape (such as micropore) or specially designed mouth strips. Apply the tape vertically in the centre of your lips so you can still breathe or speak. Start by wearing tape for ten to 30 minutes, then build to taping during short naps or the first hour of sleep. If you tolerate partial sealing well, you can try a horizontal strip across your lips, but don\u2019t try this if you have severe nasal congestion, sleep apnoea or breathing difficulties.<\/p>\n

4. Try humming: <\/span>Five to ten seconds of humming is enough to flush out the sinuses and give the immune system a boost.<\/p>\n

That\u2019s because humming generates oscillating sound waves that pass through the tiny openings connecting the nasal cavity to the sinuses. These vibrations create turbulence that helps ventilate the sinuses.<\/p>\n

In fact, studies have shown that just one short bout of humming can completely exchange the air in the sinuses \u2013 a process that otherwise takes five to six hours of normal breathing.<\/p>\n

Drizzle on olive oil<\/span><\/h2>\n
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\"A <\/div>\n<\/p><\/div>\n

A recent Spanish study found that those who consumed around one and a half tablespoons of extra virgin olive oil a day were nearly 50 per cent less likely to die from cardiovascular disease than those who used refined or ordinary olive oil<\/p>\n<\/div>\n

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\"Cold <\/div>\n<\/p><\/div>\n

Cold cooked potatoes are one of the richest sources of\u00a0fibrous prebiotics that are gentler on your blood sugar and better for your gut<\/p>\n<\/div>\n

Cold-pressed and minimally processed, extra virgin olive oil (EVOO) retains more of the beneficial compounds found in olives \u2013 especially polyphenols.<\/p>\n

These plant-derived antioxidants are thought to play a key role in olive oil\u2019s health-promoting effects, from lowering chronic inflammation to improving the function of blood vessels \u2013 two key processes in the development of heart disease.<\/p>\n

A recent Spanish study involving more than 12,000 people found that those who consumed around one and a half tablespoons of extra virgin olive oil a day were nearly 50 per cent less likely to die from \u00adcardiovascular disease than those who used refined or \u00adordinary olive oil.<\/p>\n

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Feast on potato salad<\/h3>\n
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Cooking and cooling carbohydrates such as pasta, potatoes or rice transforms how your body handles them. What was once a fast sugar hit becomes, effectively, a fibrous prebiotic that\u2019s gentler on your blood sugar and better for your gut. Cold cooked potatoes are one of the richest sources of this resistant starch. Add olive oil, mustard, a little vinegar and herbs to your cold potatoes for a gut friendly side dish. An added bonus is that vinegar may also help reduce post-meal blood sugar spikes,<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

This association did not hold for non-virgin oils, suggesting the polyphenols in extra virgin olive oil may provide the extra protection.<\/p>\n

However, a 2022 meta-analysis found that olive oil in any form was effective at reducing blood pressure, although extra virgin olive oil had the edge thanks to its higher antioxidant load.<\/p>\n

Beyond the heart, olive oil could also be a powerful brain tonic, too. A small but very intriguing study looked at 25 older adults with mild cognitive impairment \u2013 a condition often seen as a precursor to dementia.<\/p>\n

Participants were randomly assigned to consume either regular or extra virgin olive oil daily (30ml, or roughly two tablespoons) for six months. Both groups experienced improvements in memory tests, but those \u00adconsuming extra virgin olive oil also showed better brain connectivity on MRI scans and improved integrity of the blood-brain \u00adbarrier \u2013 a crucial defence against \u00adharmful substances. Aim to consume 2 tablespoons (30mls) of olive oil a day.<\/p>\n

Try tai chi<\/span><\/h2>\n
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\"Tai <\/div>\n<\/p><\/div>\n

Tai chi movements help to calm the mind, promote good posture and introduce breath control<\/p>\n<\/div>\n

Tai chi might seem like a gentle form of exercise, but the ancient Chinese martial art can improve balance and may also benefit your immune system, heart health and target visceral fat that lingers around your tummy.<\/p>\n

You\u2019ll find videos on YouTube. or the BBC website. You can also try these two moves.<\/p>\n

Commencement:<\/span><\/p>\n

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  • Stand with your feet shoulder-width apart, knees slightly bent and your arms relaxed by your sides.<\/li>\n<\/ul>\n
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    • Inhale slowly through your nose as you raise both arms in front of you to shoulder height, with your palms facing down.<\/li>\n<\/ul>\n
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      • Next, exhale through your mouth as you gently lower your arms.<\/li>\n<\/ul>\n
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        • Focus on coordinating your breath and movement. Then repeat this exercise 3\u20135 times.<\/li>\n<\/ul>\n

          Benefits:<\/span> This introductory tai chi movement helps to calm the mind, promotes good posture and introduces breath control.<\/p>\n

          Parting the wild <\/span>horse\u2019s mane<\/span><\/p>\n

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          • From standing, step one foot forwards and shift your weight onto it.<\/li>\n<\/ul>\n
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            • As you step, move one hand forwards and slightly to the side (as if stroking a horse), while the other hand sweeps back and down by your hip.<\/li>\n<\/ul>\n
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              • Alternate sides slowly with each step.<\/li>\n<\/ul>\n

                Benefits:<\/span> Though gentle, this exercise helps to improve your coordination as well as your balance.<\/p>\n

                Take vitamin D<\/span><\/h2>\n

                Vitamin D is well known for being good for our bones, but it\u2019s not just our bones that pay the price if we don\u2019t get enough of it.<\/p>\n

                New research shows that low vitamin D can undermine immunity, mood, inflammation control \u2013 and potentially even speed cognitive decline.<\/p>\n

                Ideally, everyone should take a daily 10mcg (400 IU) supplement from October to March.<\/p>\n

                In fact, this is now the NHS recommendation and includes children, pregnant women, housebound adults and those with darker skin or limited sun exposure.<\/p>\n

                Though slight, this dose is enough to raise levels into a healthy range for most people. (During the summer months, most of us can keep our vitamin D levels topped up with regular sun exposure and a little oily fish, such as salmon, in the diet.) When selecting a vitamin D supplement, experts recommend looking for clarity on dosage, absorption and quality.<\/p>\n

                There are two main forms of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol).<\/p>\n

                Studies show that D3 is more effective at raising blood levels of vitamin D, so most experts advise choosing a supplement that contains D3. For vegans, plant-based D3 derived from lichen is now widely available.<\/p>\n

                Absorption matters, too. Vitamin D is fat-soluble, meaning that it\u2019s best taken with a meal containing healthy fats (such as nuts or olive oil).<\/p>\n

                Some formulations suspend D3 in oil (such as olive or coconut) to improve uptake \u2013 these may be particularly helpful for people with digestive issues.<\/p>\n

                Liquid drops allow flexible dosing and are especially useful for infants, children and those with difficulty swallowing pills.<\/p>\n

                Chewable tablets and gummies are popular with children and adults who prefer a more palatable option, though do be aware that they may contain added sugars.<\/p>\n

                Sprays deliver vitamin D directly into the mouth for rapid absorption via the oral mucosa, which can be helpful for individuals with digestive issues, too, or those who struggle to swallow pills.<\/p>\n

                Do check the supplement you choose is third-party tested or approved by a reputable body such as the UK\u2019s Medicines and Healthcare products Regulatory Agency (MHRA). This helps ensure it contains the stated dose and is free from contaminants.<\/p>\n

                The surprising perks of eating your food more slowly<\/span><\/h2>\n

                We are a nation of speed eaters. On average, we spend just nine minutes eating our evening meal. That\u2019s less than half the time we\u2019d typically spend on dinner 50 years ago.<\/p>\n

                Naturally, the speed you eat any meal will be affected by a lot of factors \u2013 it can be influenced by what and where you\u2019re eating, as well as how you\u2019ve been brought up.<\/p>\n

                However, there\u2019s a lot to be said for slowing things down and taking your time.<\/p>\n

                Eating at a slower pace may help with weight maintenance and keeping blood sugar stable, as well as reducing the risk of type 2 diabetes, high cholesterol and high blood pressure.<\/p>\n

                So how do you slow your eating? Many of us eat on autopilot \u2013 grabbing lunch on the go, multitasking during meals or clearing our plate in minutes. But eating more slowly can help you tune into your body\u2019s natural hunger and fullness signals, improve digestion and even support weight management.<\/p>\n

                Here are tried-and-tested ways to slow things down:<\/span><\/p>\n