There’s a chill in the air as the winter months come around again. But the cold isn’t always something to fight or guard against. With a little bit of care, you can invite the cold into your life - with real benefits for health and mood. In each episode of this new podcast series, Dr Michael Mosley uncovers the science behind a different way you can harness the power of the cold, alongside the very latest research and atmospheric sound design. In this episode, how cold water swimming can increase energy levels, boost your mood, reduce inflammation and might even improve your brain health. Guests: 
Professor Giovanna Mallucci, Altos Labs
Dr Heather Massey, Portsmouth University Series Producer, Sound Designer and Mix Engineer: Richard Ward
Researcher: William Hornbrook 
Science Producer: Samantha Lewis
Production Manager: Maria Simons
Editor: Zoe Heron
Specially composed music by Richard Atkinson (Mcasso)
A BBC Studios production for BBC Sounds / BBC Radio 4.

Cold Therapy - Ep 4: Cold Water Swim

If time is tight, what's the one thing that you should be doing to improve your health and wellbeing? Michael Mosley reveals surprisingly simple top tips that are scientifically proven to change your life.

Science

Health & Fitness

We all know that walking is hugely beneficial for our health and wellbeing, but we can get even fitter, and use nearly twice as many muscles, by introducing some poles and a simple technique. Join Michael Mosley as he delves into the science of Nordic walking to find out how it can enhance our walks by burning more calories and helping to ease back pain. He speaks to Dr Jennifer Reed from the University of Ottawa Heart Institute about her research, which has demonstrated why Nordic walking is one of the best forms of exercise for improving your heart health. Our volunteer Jessica picks up some poles and transforms her regular walks into a full-body workout.
 
Series Producer: Nija Dalal-Small
Editor: Zoë Heron
A BBC Studios production for BBC Sounds / BBC Radio 4.

Nordic Walking

Michael Mosley gets his flax fix, as he finds out how flax seeds, also known as linseeds, can protect your heart, reduce your blood sugar levels, and might even keep your skin feeling smooth and hydrated! With the help of Dr Grant Pierce from the University of Manitoba in Canada, Michael learns about the key components of flaxseed, including alpha-linolenic acid, and how they contribute to its array of impressive benefits. Through his research, Grant has demonstrated that daily flaxseed can lower your blood pressure and cholesterol, reducing your chance of a heart attack or stroke by a remarkable 50%! Meanwhile, our volunteer Rena finds flaxseed a welcome addition to her diet.
 
Series Producer: Nija Dalal-Small
Editor: Zoë Heron
A BBC Studios production for BBC Sounds / BBC Radio 4.

Try Flax Seeds

Humans have been making music for thousands of years, but for Michael Mosley and our volunteer Matthew, the musical journey is only just beginning. Playing a musical instrument has been shown to strengthen your memory and lift your mood. It can even reduce chronic inflammation. Dr Sofia Seinfeld from the Open University in Catalonia tells Michael why it’s never too late to start making music, and how it can enhance your cognitive abilities by activating regions of the brain associated with motor co-ordination and the processing of emotions. Meanwhile, Matthew gets to grips with the ukulele to see if he can master a tune and boost his wellbeing.
 
Series Producer: Nija Dalal-Small
Editor: Zoë Heron
A BBC Studios production for BBC Sounds / BBC Radio 4.

Play an Instrument

Michael Mosley discovers that enjoying more olive oil in your daily diet can come with a whole host of surprising benefits, including protecting your brain, improving your memory and reducing chronic inflammation. The Mediterranean diet has been shown to be one of the healthiest in the world, and a major component of this is olive oil. Dr Bill Mullen from the University of Glasgow tells Michael about his recent research, which found that two tablespoons of olive oil a day can significantly reduce biological markers of heart disease. Meanwhile our volunteer Ellen, an avid home cook, reaps the benefits of switching to olive oil.
 
Series Producer: Nija Dalal-Small
Editor: Zoë Heron
A BBC Studios production for BBC Sounds / BBC Radio 4.

Enjoy Olive Oil

There’s no question that exercise is important for our health, but many of us find it difficult to fit into our busy schedules. In this episode, Michael Mosley explores how high-intensity interval training, HIIT for short, might be the most time-efficient way to get fitter. It can also boost your cognitive performance, help you live longer, and improve your quality of life. Martin Gibala, Professor of Kinesiology at McMaster University in Ontario, reveals all about the beneficial impact of HIIT on your cardiorespiratory system, your ability to control your blood sugar levels, and your risk of chronic diseases. Meanwhile, busy mum and NHS worker Suzanne finds HIIT a great way to incorporate a workout into her hectic routine. Series Producer: Nija Dalal-Small
Editor: Zoë Heron
A BBC Studios production for BBC Sounds / BBC Radio 4.

Cold Therapy - Ep 4: Cold Water Swim

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