Life Rules for Everyday Health by medical journalist Michael Mosley

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Michael Mosley (Michael Mosley), an English television journalist with a medical education, author of documentaries and several books, shared with the DailyMail the rules of everyday life that help him stay happy and healthy.

1 cold shower

A cold shower is one of Mosley's recent habits. He starts with warm water, then switches to cold, trying to hold on for a minute. There is evidence that a cold shower every morning can strengthen the immune system and reduce the risk of colds. Mike Tipton, a professor of human and applied physiology at the University of Portsmouth who is also an expert on the benefits of cold water, advised Mosley to use this method in everyday life.

2 brisk walks

Mosley doesn't use a fitness tracker or count steps. Instead, he tries to take several walks a day. To get the maximum health benefits, the walk should be fast, at least 100 steps per minute (120 steps is jogging speed).

3 cups of coffee

Mosley appreciates coffee for the taste and mood it gives. He determined for himself the optimal dose, which does not affect blood pressure and does not lead to poor sleep – about three cups a day.

In one study involving 50,000 women, conducted by the Harvard School of Public Health in the US, researchers found that those who drank two to three cups of coffee a day were 15% less likely to develop clinical depression over a ten-year period than those who drank one or less.

< strong>4 glasses of water

In the guidelines of the European Food Safety Authority, it is stated that men should drink 2.5 liters of liquid per day, women – 2 liters. However, Mosley chose another rule for himself – to drink a large glass of water with each meal + at least one glass of water throughout the day, as well as coffee and tea.

5 meals< /h3>

Five meals, according to Mosley, is the ideal option. He includes three servings of vegetables and two servings of fruit in his diet, and also tries to diversify fruits and vegetables by color.

To urinate 6 times a day

Mosley considers this an important indicator that evaluates the volume of water consumed per day. Six to seven times a day is normal, and many people over 60 also urinate twice during the night.

7 Minute Workouts

The 7-minute Tabata is one of Mosley's favorite types of training, consisting of 30 seconds of activity and a ten-second rest before the next exercise. Such training allows you to train many muscles in a short time. The program was originally developed by a physiologist from the Institute of Human Performance in Orlando, USA. You can use any of the many free apps for classes.

8 hours of sleep

Sleep is as important to health as diet and exercise. Everyone has different sleep needs, but eight hours seems to be the optimal time. If that's not enough, you can take an extra nap for 15 minutes during the day.

9 Nuts

Nine almonds or walnuts make a small handful, and there are plenty evidence that this amount every day is good for the heart and brain. Although nuts are high in fat, they are high in fiber, so a small handful a day can also help you lose weight.

10 Minute Meditation

Mosley tries to ten minutes a day of mindful meditation practice. To do this, he uses an app called Headspace (free for ten-minute classes). It helps in many aspects of life, including calming down and falling asleep.