The 4 Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life

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Be conscious to maintain my food intake within a 12-hour window. Delay breakfast if I happened to have a later dinner. As regards the five portions of vegetables we should strive to eat each day, these should ideally be of five different colours. I start with relaxation is because I think it is probably the most undervalued component of health,” says Chatterjee. “We think relaxation is something we’re going to fit in when we’ve done everything else, but unfortunately for many of us we never finish our to-do list.” For me this book represents the best summary of general health and daily routines I have ever found with an appropriate dose of science.

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Put it in your diary – at 7pm I stop everything and plug into this meditation app, or at 7.30am I do 3-4-5 breathing for five minutes. This is achievable for everyone – you just need to start.”Have you ever wondered why you feel grumpy or tired all the time? It’s interesting that so many of us struggle with these and other frustrations and we fail to realize that the solution is simply improving our sleep.

The 4 Pillar Plan: How to Relax, Eat, Move and Sleep Your Way

Advanced clinical practice is delivered by experienced, registered health and care practitioners. It is a level of practice characterised by a high degree of autonomy and complex decision making. This is underpinned by a master’s level award or equivalent that encompasses the four pillars of clinical practice, leadership and management, education and research, with demonstration of core capabilities and area specific clinical competence. This is one of my favourite interventions in the book,” says Chatterjee. “Because although I would recommend changing what you eat, you don’t actually need to change what you eat, just when you eat. In our modern culture, we’re eating all the time. When we’re eating late in the evening, we’re generally just a bit bored. We’ve got what I call an itchy mouth. It’s just something to do. For me this book represents the best summary of general health and daily routines for optimum health I have ever seen with an appropriate dose of science and simple but not too simple. We have previously focused mostly on the importance of exercise and eating healthy food but now Rangan tells that adequate sleep and daily relaxation are just as important. This is the clear ambition of the NHS People Plan, the workforce strategy for delivering the Long Term Plan for the NHS.The NHS Long-Term Plan highlights how advanced clinical practice is central to helping transform service delivery and better meet local health needs by providing enhanced capacity, capability, productivity and efficiency within multi-professional teams. Most people who are having trouble are doing something in their everyday lifestyles that’s affecting their ability to sleep,” says Chatterjee.

4 Pillar Plan by Dr. Rangan Chatterjee Review: The 4 Pillar Plan by Dr. Rangan Chatterjee

What modern medicine does is often treat symptoms rather than get to the root of our physical ailments. A better way is what author Rangan Chatterjee calls progressive medicine . This pattern focuses on the interconnectedness of bodily systems instead of just the visual aspects of our medical issues. The Promise sets out, in their own words, what our NHS people in many different healthcare roles and organisations have said would make the greatest difference to them in their working lives. While The 4 Pillar Plan is a guide tailored to individuals, you can’t help wondering how the highly stressed National Health Service would be affected by all of us making small lifestyle improvements. Chatterjee is evangelical on this point too. “I believe the NHS is unsustainable unless we take the weight of lifestyle-driven illness off it. It doesn’t matter which political party comes in, or who pledges this million or that billion, the reality is that the NHS is creaking. And the reason is that modern society is driving ill-health. To take remedy this, Chatterjee recommends a period without tech – ideally 90 minutes but as long as you can manage if not – before bed. Another action you can take to improve your sleep is to “manage your commotion”. We didn't know what that meant, so we asked.new ways of working and delivering care – making effective use of the full range of our people’s skills and experience Schedule 15 minutes of me-time every day– this could be reading, gardening, meditating – but no screens. Prioritise your self care.

Pillar Plan: How to Relax, Eat, Move and BIBLIO | The Four Pillar Plan: How to Relax, Eat, Move and

We are given a five-minute kitchen workout complete with illustrations. This includes 5-10 squats, 5-10 calf raises, 5-10 press-ups (if like me you’re not strong enough to do them on the floor, you can begin by doing them against a wall and then a kitchen worktop), 5-10 triceps dips and 5-10 lunges. It's a simple concept" explains the author Dr Rangan Chatterjee, "but I really feel that it could transform people's lives". Having read it cover to cover, I do too: I'm giving it to at least six people -- Mail on Sunday Re eating, he suggests 1) de-normalize sugar and retrain your taste buds 2) eat five different vegetables every day 3) eat all your food within a twelve-hour window (what Dr. Mercola also advises and terms “intermittent fasting”) 4) drink eight glasses of water per day and unprocess your diet by avoiding any food product containing more than five ingredients. Unprocess your diet– avoid food products which contain more than 5 ingredients – much easier than worrying about calories, carbs or fat content. His pillar approach is broken down into four distinct areas:- Relax, Eat, Move and Sleep – in each of which he offers sensible, do-able, no-nonsense steps based on recent research. You won’t find any navel-gazing or chakra massaging. Much of this advice is probably stuff you heard from your mum – and promptly ignored.

How are we progressing the advanced clinical practice programme? 

He has co-created the brand new RCGP accredited Prescribing Lifestyle Medicine course which was delivered to 200 GPs and specialists for the first time in January 2018 providing doctors with a framework to apply Lifestyle Medicine principles in clinical practice. He teaches us 3-4-5 breathing, breathing in for 3 seconds, holding our breath for 4 seconds and breathing out for 5 seconds. This is an excellent book, providing us with basic, necessary information about how to keep or regain our health. Dr. Chatterjee tells us how to relax, eat, move and sleep, these being the four pillars of health.