A study published in the European Journal of Preventative Cardiology has found that sleeping for 11 minutes more each night, doing 4.5 extra minutes of brisk walking, and eating an additional quarter of a cup of vegetables every day can significantly lower your risk of a heart attack. Boffins have concluded that these small changes could help you to avoid major cardiovascular events, including heart attacks and strokes, by around 10 per cent.
These small lifestyle changes feel pretty attainable, and it's definitely food for thought (pardon the pun). Whilst nothing is ever guaranteed when it comes to your health, researchers have found that the best way to avoid a heart attack is to have a good diet, eight to nine hours of sleep per night, and a minimum of 42 minutes of moderate-to-vigorous physical activity each day. These factors combined can lead to an impressive 57 per cent lower risk of heart attacks and strokes. It's tough to sleep well if you watch too much news, so I've started avoiding that before bed, as the world is such a tumultuous and hateful place right now.
Emily McGrath, senior cardiac nurse at the British Heart Foundation, told the i Paper: "Many of us want to live healthier lives. What is encouraging about this study is that it shows that these changes do not need to be big to make a difference".
I've been trying to increase my average daily step count, which currently stands at a deeply unimpressive 6,646 steps per day in March (up from 6,402 in February). Small changes that help include parking further away from the entrance at the supermarket, trying to make a daily walk a habit, and taking the stairs instead of the escalator.
As the cruel reminders of how well I did with Slimming World in 2022 begin to pop up on social media memories, I've also decided to take the plunge and join a gym! Not only that, but I've perhaps foolishly paid for the entire year's membership upfront, as it appealed to my cheeseparing Yorkshire sense of good value for money. Now I've shelled out the brass, I guess I'll have to start going when the membership kicks in from next Tuesday.
Elsewhere in the news this week, scientists have found that sticking googly eyes onto your food packaging can keep pesky seagulls at bay, and stop them from nicking your food. Although it might sound far-fetched, the University of Essex academics found that eyes stuck on takeaway boxes made the birds far less likely to swoop in and peck at the boxes. The same principle applies to both wild and domesticated birds, with direct stares leading to them acting defensively. My dad once had his entire fish nabbed from the seafront in Whitby, and when he gave chase, he was scolded by a passer-by. Perhaps it was the pigeon lady in Home Alone, who I've never seen in the same postcode as Piers Morgan.
And with the recent Mother's Pride film, and its love letter to the great British pub, a survey by Star Pubs has revealed our favourite things about our local. The top five things that make the perfect local? Well, in fifth place, live music at the weekend. Fine, as long as there is a quiet room where I can hear myself talk. At number four, a range of quality beers. It's not much of a pub without those, after all. In Dewsbury earlier this week, I got a really cracking pint of Guinness for just £3.70, which struck me as incredibly reasonable! At number three, an open fire. This would be very welcome in the cold snap as I'm writing this. At number two, a good Sunday roast. As long as it has sprouts and parsnips, and a huge Yorkshire pudding filled with gravy, I'm in. And at the top of the pub hit parade, a beer garden for summer. Fine and dandy, until the wasps turn up and I make an exhibition of myself running away from them.
In case you're interested, the rest of the top ten includes ice cold lager on tap, bar staff who know your name, fish and chips on the menu and a countryside location. The world would certainly be a more beige place without characterful pubs. Perhaps one way to get those extra few minutes of walking would be to get off the bus a stop earlier next time you're heading to one. A calorie-neural pint! Sounds good to me.
Sofia Cann Guest Column - 12/03/26
Alex Cann's weekly blog - 9th January
