The outpouring of grief when my husband Dr Michael Mosley died of heatstroke on a hillside in Greece in June 2024, one of the hottest recorded days, was extraordinary.
So many people shared stories of how they’d benefitted from Michael’s advice – and how he was like a friend to them.
Michael understood the power of habit and the benefit of breaking down lifestyle tips into bite-sized chunks to make healthy change achievable.
That was one of the reasons why his BBC podcast, Just One Thing, was so well-loved around the world.
Michael may well have improved the health of hundreds of thousands, if not millions, of lives across the globe.
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.
Laugh out loud
We’ve 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 – it may offer genuine health benefits.
It’s perhaps no surprise that a hearty laugh triggers a cascade of physiological reactions.
Dr Michael Mosley with his wife Clare, who has helped to publish her late husband’s Just One Thing Volume 2
Research from Oxford University found that when people laugh together, they report stronger social bonds afterwards, even with strangers
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 – the body’s natural feel-good chemicals that promote everything from pain relief to emotional connection.
There’s also evidence that laughing with others is a powerful social glue. A shared chuckle builds rapport more quickly than conversation alone.
Research from Oxford University found that when people laugh together – say, over a clip from television show Friends or Mr Bean – they report stronger social bonds afterwards, even with strangers.
Intriguingly, that same study found that laughter can act as a natural painkiller.
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.
The belly laughers – not the mild chucklers – showed the biggest benefit, suggesting that deep, uninhibited laughter has a unique effect on the body’s pain thresholds.
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.
EEG (electroencephalogram) scans revealed an increase in gamma brainwave activity – a pattern associated with high-level cognitive processes like attention, learning and memory.
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.
Loneliness and social isolation are likely to play a role – both are known to increase cardiovascular risk – but researchers believe laughter itself may also have a direct physiological effect.
Try nasal breathing
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.
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’s immune response and possibly even sharpen your memory.
That’s 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.
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.
Sprinkle on flax seeds
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.
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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.
Of course, not everyone finds nasal breathing easy. Chronic allergies, sinus infections or nasal blockages can make it difficult or even impossible.
But if there’s 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.
Here are some tips to get you started:
1. Clear your nostrils: If you’re someone who struggles with nasal breathing due to congestion, try using a salt water spray to clear the nostrils.
2. Close your lips: 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.
If necessary, set a reminder on your phone – if you’ve always breathed through your mouth, it’s easy to slip back into mouth breathing without noticing.
3. Tape your lips: When nasal breathing becomes familiar, try taping your mouth shut for short periods during the day.
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’t try this if you have severe nasal congestion, sleep apnoea or breathing difficulties.
4. Try humming: Five to ten seconds of humming is enough to flush out the sinuses and give the immune system a boost.
That’s 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.
In fact, studies have shown that just one short bout of humming can completely exchange the air in the sinuses – a process that otherwise takes five to six hours of normal breathing.
Drizzle on olive oil 
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
Cold cooked potatoes are one of the richest sources of fibrous prebiotics that are gentler on your blood sugar and better for your gut
Cold-pressed and minimally processed, extra virgin olive oil (EVOO) retains more of the beneficial compounds found in olives – especially polyphenols.
These plant-derived antioxidants are thought to play a key role in olive oil’s health-promoting effects, from lowering chronic inflammation to improving the function of blood vessels – two key processes in the development of heart disease.
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 cardiovascular disease than those who used refined or ordinary olive oil.
Feast on potato salad
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’s 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,
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This association did not hold for non-virgin oils, suggesting the polyphenols in extra virgin olive oil may provide the extra protection.
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.
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 – a condition often seen as a precursor to dementia.
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 consuming extra virgin olive oil also showed better brain connectivity on MRI scans and improved integrity of the blood-brain barrier – a crucial defence against harmful substances. Aim to consume 2 tablespoons (30mls) of olive oil a day.
Try tai chi 
Tai chi movements help to calm the mind, promote good posture and introduce breath control
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.
You’ll find videos on YouTube. or the BBC website. You can also try these two moves.
Commencement:
Stand with your feet shoulder-width apart, knees slightly bent and your arms relaxed by your sides.Inhale slowly through your nose as you raise both arms in front of you to shoulder height, with your palms facing down.Next, exhale through your mouth as you gently lower your arms.Focus on coordinating your breath and movement. Then repeat this exercise 3–5 times.
Benefits: This introductory tai chi movement helps to calm the mind, promotes good posture and introduces breath control.
Parting the wild horse’s mane
From standing, step one foot forwards and shift your weight onto it.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.Alternate sides slowly with each step.
Benefits: Though gentle, this exercise helps to improve your coordination as well as your balance.
Take vitamin D
Vitamin D is well known for being good for our bones, but it’s not just our bones that pay the price if we don’t get enough of it.
New research shows that low vitamin D can undermine immunity, mood, inflammation control – and potentially even speed cognitive decline.
Ideally, everyone should take a daily 10mcg (400 IU) supplement from October to March.
In fact, this is now the NHS recommendation and includes children, pregnant women, housebound adults and those with darker skin or limited sun exposure.
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.
There are two main forms of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol).
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.
Absorption matters, too. Vitamin D is fat-soluble, meaning that it’s best taken with a meal containing healthy fats (such as nuts or olive oil).
Some formulations suspend D3 in oil (such as olive or coconut) to improve uptake – these may be particularly helpful for people with digestive issues.
Liquid drops allow flexible dosing and are especially useful for infants, children and those with difficulty swallowing pills.
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.
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.
Do check the supplement you choose is third-party tested or approved by a reputable body such as the UK’s Medicines and Healthcare products Regulatory Agency (MHRA). This helps ensure it contains the stated dose and is free from contaminants.
The surprising perks of eating your food more slowly
We are a nation of speed eaters. On average, we spend just nine minutes eating our evening meal. That’s less than half the time we’d typically spend on dinner 50 years ago.
Naturally, the speed you eat any meal will be affected by a lot of factors – it can be influenced by what and where you’re eating, as well as how you’ve been brought up.
However, there’s a lot to be said for slowing things down and taking your time.
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.
So how do you slow your eating? Many of us eat on autopilot – 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’s natural hunger and fullness signals, improve digestion and even support weight management.
Here are tried-and-tested ways to slow things down:
Pit down fork between bites
It’s a simple trick, but it works. After each mouthful, place your fork or spoon down on the plate. Take a breath, chew fully and only pick up your utensil again when you’ve swallowed your food. This small pause helps you reset your pace.
Use your non-dominant hand
This slows you down and encourages mindful eating.
Chew each bite properly
Aim to chew each bite around 20–30 times. It sounds like a lot but it helps break food down properly, aids digestion and gives your brain time to register fullness.
Having a sip of water between each mouthful is another natural way to slow things down – and we know that having plenty of fluid is great for our health.
Try chopsticks or smaller utensils
Swapping your usual cutlery for chopsticks or a teaspoon makes you take smaller bites and eat more slowly. It turns a rushed meal into a more deliberate, calm experience.
Play slow, relaxing music
Studies show that people who eat while listening to slow music are more relaxed, spend more time eating and chew more times and for longer than those who listen to upbeat music.
Try not to eat in front of the TV, your phone or a laptop. Focusing on your food helps you better enjoy the flavours – and makes it easier to notice when you’ve had enough.
Set a timer or use mindful eating app
Apps such as Eat Slower or Breathe can guide your pace with subtle cues. Even setting a timer to stretch your meal time over 20–30 minutes can help you break the habit of speed eating.
Get skipping
We tend to associate hopping, skipping and jumping with the carefree playtime of childhood.
However, an emerging body of research suggests that these seemingly simple movements could be powerful tools for improving health and longevity in later life.
Known collectively as plyometric exercises, the act of hopping or jumping on one or both legs involves explosive movements that encourage rapid stretch and shortening of muscles.
When you are skipping, hopping or jumping, you land each time with quite a bit of force.
This puts a brief but significant load on your bones, which also stimulates the formation of bone growth. One study in Hong Kong found that teenage girls who skipped for at least an hour a week had higher bone density than their peers.
Scientists believe there is also a brain boost from doing this, which comes because you are having to synchronise your arms and legs, maintain a rhythm and manage your balance.
In combination, this challenge works to stimulate brain regions associated with motor control, memory and attention. Aim to skip, jump or hop on one leg for a few minutes each day. If you’re unfit, older or prone to joint issues, it’s important to build up slowly.
Start with short bouts: ten seconds of jumping or skipping followed by ten seconds of rest, gradually increasing as your capacity improves.
How you land is more important than how high you jump. Practise ‘soft landings’ by jumping no more than a few inches off the floor and landing with knees bent, feet hip-width apart, and your weight distributed evenly.
You should be able to land quietly – noisy landings suggest poor control. Wearing good training shoes that have a cushioned mid-sole will reduce some of the impact of landing.
Get in pole position
A rhythmic form of exercise, Nordic walking, with specially designed poles to engage the arms and upper body, is fast gaining popularity as an effective way to improve both physical and mental health.
There is evidence that it improves blood pressure, cholesterol and glucose levels, as well as aiding weight management. It offers a way to increase oxygen uptake and metabolic rate without increasing mechanical stress on the joints, making it a great option for those with arthritis, obesity or mobility limitations.
There is evidence that Nordic walking improves blood pressure, cholesterol and glucose levels, as well as aiding weight management
Nordic walking is not difficult. You can learn the technique from an instructor or from videos online, and the poles are easily available online.
Dr Jennifer Reed, a cardiologist and researcher at the University of Ottawa Heart Institute, in Canada, recommends starting slowly, aiming for just a few minutes at a time until the movement becomes natural.
‘Once you’re comfortable, you can build up to ten minutes, then 30 and, eventually, aim for 150 minutes a week,’ she says – the level of physical activity recommended for overall cardiovascular health. Try these tips:
Start with big strides, letting the poles drag along the ground beside you. When you start to engage the poles, your arms should swing forwards and back in opposition to your legs, as in normal walking.Hold the poles loosely with the glove-like strap around your wrist and keep them pointing diagonally backwards as you walk. Place the poles on the ground in turn on either side of your feet as you walk.As you place each pole on the ground, grip it tightly and push down to propel yourself forwards. After pushing yourself forwards, let go of the handle by opening your hand.Take big ‘heel then toe’ strides, squeezing your buttock muscles. Allow your upper-body to rotate as you swing your arms, walking in a fluid motion. Maintain an upright posture with your shoulders relaxed. You can ‘double pole’ (using both of them together) to get up or down steep sections.
Read Part One of Dr Michael Mosley’s Just One Thing HERE
The new series of Just One Thing, presented by Zoe Ball, Clive Myrie and Roman Kemp, will be on BBC One from Monday.
