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

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As regards the five portions of vegetables we should strive to eat each day, these should ideally be of five different colours. This is to do with emotional commotion,” says Chatterjee. “One of the most common causes of not sleeping is not being able to switch your brain off. He teaches us 3-4-5 breathing, breathing in for 3 seconds, holding our breath for 4 seconds and breathing out for 5 seconds.

The 4 Pillar Plan by Dr Rangan Chatterjee | Waterstones

You can be mindfully listening to your favourite music on your phone through headphones – as long as you’re not scrolling social media at the same time. Also, there are so many meditation apps now. Calm is one of my favourites and there’s also Headspace. Discover the Art of Japanese Tea: The Prince Akatoki’s Exclusive Monthly Tea Ceremony Experience – London, Marylebone My afterthoughts on finishing the book are that I learned so much about the body and how specific things sleep, stress, whitecarbs, etc effect it. Take longer 2-min walking breaks every 30 minutes during my working hours. Wherever possible during virtual meetings or commercials, walk around. Aim for 10,000 steps, even if it's mostly aspirational.

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Rather than being reactive, we ought to proactively seek to build healthy habits of relaxation, eating, movement, and sleep. These are the pillars of health that Chatterjee refers to in his book The 4 Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life . Be conscious to maintain my food intake within a 12-hour window. Delay breakfast if I happened to have a later dinner. Chatterjee’s five actions to try include living one day a week screen-free, or ensuring you eat at least one meal a day at a table without a connected device next to you.

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Health Education England (HEE), in association with its multi-disciplinary partners, has developed a definition of Advanced Clinical Practice. 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.” Some of his tips I was already doing. But as a result of the book, here are the specific things I have newly implemented or adjusted in my life: Culinary Delights Await: Chef Nelly Robinson’s Pop-Up at InterContinental Maldives Maamunagau Resort! One particularly beneficial bacterium is Akkermansia muciniphila, which feeds on onions, garlic, leeks, artichokes, yams, bananas, Brussels sprouts, etc.We’re also provided with valuable exercises to wake up our glutes. (I’ve learnt the word “glutes” from Rangan.)

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

Simple Wellbeing Practices to Enhance Your Day! Written by Founder & CEO of Nutraleya, Aleya Chowdhury Have a ‘digital sabbath’–Dr Chatterjee recommends a digital free Sunday to give us a break from the constant onslaught of social media and online advertising. I have definitely been converted and am now starting an alarming number of my sentences with, 'according to the four pillar plan...'.

Why is advanced clinical practice important?

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