The by-line of this blog is ‘Ideas for simple living, saving money and being well’ and I feel that recently I haven’t talked enough about being well. With that in mind I decided that I would introduce you to Dr Rangan Chatterjee. Dr Chatterjee is a general practitioner (GP), and you may know him from the BBC One series ‘Dr in the House’. The basic format of the programme was that he would stay with people who were suffering certain medical conditions, which were often caused by their lifestyle. Once he had made his assessment he would then ‘prescribe’ certain activities, foods and therapies in order to treat their conditions. I really liked the approach that he took, looking at the causes of the medical problems rather than just treating the symptoms and helping people to make permanent lifestyle changes to address their difficulties.
I then started following his podcast in which he interviews people from all areas of the wellbeing spectrum, from other doctors to sleep experts and chefs. His interviews often lead me to discover some really interesting individuals and then I can explore their ideas and maybe even buy their books.
Dr Chatterjee has himself written two books. So far, I have only read one, ‘The Four Pillar Plan’. This is an affiliate link (my first one), so if you click on here and purchase the book I will get some money. Alternatively, do as I did and get it out of the library, but if you decide to buy a copy it would be nice if you remember where you heard about it first.
According to him ‘The Four Pillar Plan’ tells you how to:
‘Relax, eat, move and sleep your way to a longer, healthier and happier life. This book is the solution to help you feel better than you ever have before.’
This is a pretty steep promise, but I do think that it lives up to it. The book gives lots of simple and easy-to-implement advice about how to make small changes to your life in order to see big improvements to your health. I got it out of the library at first, but liked it so much that I decided to buy it. I thought that I would take you through the four chapters – relax, eat, move and sleep – over my next few blog posts to give you some tips on how you can improve these areas of your life.
So here goes….
According to Dr Chatterjee the health problems of the majority of patients that he sees are driven entirely by their lifestyle. The source of their problem is the way they’re choosing to live and their conditions are often exacerbated by the fact that they’re very busy. In order to address this he suggests the following:
Regular Me Time
Every day, for at least 15 minutes, enjoy some time for you. It must not be an activity that involves any electronic device. Examples of phone-free me-time you might consider are:
- Having a bath
- Going for a walk
- Sitting in a café having a drink
- Sitting on a park bench relaxing
- Reading a magazine
- Reading a book
- Playing music
- Cooking with your favourite album playing, or in silence
Keep a gratitude journal
This is a popular tool which I have come across in a lot of literature. Dr Chatterjee suggests that every night before you go to sleep, you write a list of all the things that have gone well for you that day and what you’re grateful for. He believes that this can be really effective at changing your thoughts to a more positive outlook.
Practise stillness every day
I have written about the benefits of meditation before, but that can seem quite daunting. Here Dr Chatterjee has some very simple and easy suggestions for creating a small period of calm in one’s day. He recommends making time to practise stillness for at least five minutes daily. A simple way to create a similar state of mind to that of meditation is through simple breathing exercises. He says that when your out-breath is longer than your in-breath, you activate the parasympathetic nervous system, which you can think of as your relaxation mode.
Stillness interventions you might think of trying:
- Deep breathing
- Yoga breathing practices such as breathing in through left nostril for four, holding for four and breathing out through the right
- 3-4-5 breathing: breath in for 3 seconds, hold for 4 seconds and breathe out for 5 seconds.
- Five minutes of colouring in
Reclaim your dining table
Dr Chatterjee states that in the last few years the importance of social connection to physical health has started to become clear. In order to increase our social time with loved ones he recommends eating one meal a day at the table, in company, without your devices. He believes that we’ve evolved as tribal creatures living happily in large groups so the brain interprets social isolation as a major problem. Apparently the levels of the stress hormone cortisol tend to be higher in lonely people, so we need to make more social connections with others.
There we have it, chapter one. How do you relax? I find cooking, listening to my favourite comedies on the radio or pottering in the garden are times when I can forget about my work day and feel relaxed.
Let me know your thoughts on his recommendations or maybe try a few of his suggestions and see how you get on. I think in our busy world we all need to find time to relax or and to make the most of the time that we do have to cut off from the pressures of the day.