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Whether it’s painting, dancing or learning a language, acquiring a new skill is one of the best ways to protect your brain as you get older, particularly if it’s challenging and sociable. During lockdown I’ve tried learning to draw (I was terrible) and learning Spanish (I couldn’t stick to it). My latest plan is to take up Zumba.6: Start squattingAlthough most people know about the importance of aerobic exercises such as walking, resistance exercises such as squatting are just as important for preserving your muscles, but also because they help you sleep. (Check out nhs.Uk/10-minute home toning workout.)7: Go to a parkThere’s a lot of evidence that spending more time in green spaces reduces stress. And see what I’ve done here? A morning walk in the park hits two of my daily ten steps in one!8: Take a deep breath The Navy Kinda Like Uber But For Marines Shirt, hoodie, tank top
When I’m feeling stressed, or struggling to get back to sleep at 3am as I invariably do, I use this simple 4-2-4 breathing rule: breathe in through your nose to a count of four, hold your breath for two seconds, then breathe out of your mouth to a count of four.This slows down your heart rate, which makes you feel calmer: do this for a couple of minutes and you’ll soon be asleep.9: Have a hot bathA hot bath at least an hour before bed can help you fall asleep faster and stay asleep longer. That’s because once out of the bath, your body temperature falls, a cue to your brain that it’s time to sleep.And finally — keep a notebook by your bed, and, before going to sleep, jot down three good things that happened that day. It may sound old-fashioned but expressing gratitude is a proven way to cut stress — which is also one of the main drivers of insomnia.
The first episode of Just One Thing is available now on BBC Sounds; and on BBC Radio 4 tomorrow at 11.45am, then every Sunday.Will taking fish oil supplements do you good? The answer, it seems, is in your genes. Researchers from the University of Georgia in the U.S. Have found that while some people who take fish oil pills experienced a drop in their blood fat levels, suggesting a reduced risk of heart disease, others saw a rise.
Which could explain why big studies suggest fish oil pills offer no benefit: the two groups ‘cancel’ each other out.
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