MindMap Gallery Just One Thing Mind Map
Dr Michael Mosley' Top Changes to increase health.
Edited at 2022-11-28 10:12:45Just One Thing
Green Spaces p154
connect all senses
inhaling phytoncides p155
forest bathing
cytokine storm p155
Gratitude p196
stress
gratitude list
grateful mindset
count your blessings
Water
1-2% loss impairs cognition
thirst indicates dehydration
TRE
= time-restricted eating
16:8 or 14:10
Oily Fish, p112
frontal lobe size
neurogenesis
dementia
Ω-3 sources (SMASH)
Salmon
Mackeral
Anchovies
Sardines
Herring
Apples p124
LDL
one a day
unpeeled, fibre
Highest flavonoids: Pink Ladies p126
Beetroot, p118
betalains
nitrates, NO
Chocolate p166
flavanols: cocoa solids
BP
nitric oxide (NO)
2 squares:2-3x week
Coffee p76
3-5 cups a day
rich in polyphenols
Drink after am walk p77
Drink after brushing p76
Exercise
intelligent
Squats
Press-ups
eccentric vs concentric p100
elongated
flexibility
muscle
bone density
standing
on one leg
3 mins per hr p160
walking p44
brisk
early
10 min chunks
snacking p94
Slow Breath p88
resps
BP
nitric oxide
noradrenaline
PNS
vasodilation
4 in : 6 out
Dance p172
endorphins p173
hippocampus
interoception p173
disease
Cold Showers p24
CV health
immune system
10-60 secs
adapt to stressors
Sing p30
endocannabinoid
hippocampus vol
by group effect
Press Pause p82
screen time 20-20-20 rule p83
look away
mind wandering for creativity p84
incubate for creativity p83
Arvo Nap p136
health
↑ thinking
20 -30 mins best before 3pm p138
Mindfulness p36
amygdala shrinks► ↓stress & ↓fear
reset button
daydream
10-15 mins
2-3 x a week
incubate p83