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

Product Information

Health Education England (HEE), in association with its multi-disciplinary partners, has developed a definition of Advanced Clinical Practice. Everyone has the opportunity to live and feel better and in his Sunday Times bestselling book, The 4 Pillar Plan, BBC One's Dr Rangan Chatterjee creates an easily accessible plan for taking control of your health and your life. You might think that it’s harder to take control of your sleep than the other aspects of the plan. That’s what we thought, anyway. Chatterjee disagrees.

The 4 Pillar Plan PDF – PDF Download Read Download The 4 Pillar Plan PDF – PDF Download

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 An inspiring collection of relatively simple health interventions that are said to make a huge difference in many people's lives. I like that they all pretty much seem attainable, even the exercise ones, which otherwise are probably the ones I'd find the most daunting. But Dr. Chatterjee sets out some simple goals and suggestions that make you want to give it a try. He also doesn't promote any one certain diet, but rather the principles of eating whole, non-processed foods as much as possible, and de-normalizing sugar. This is basic stuff, but sometimes we need to hear it from a source that seems legit and can explain why.

Why is advanced clinical practice important?

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. I have definitely been converted and am now starting an alarming number of my sentences with, 'according to the four pillar plan...'. This is just a moment in the day when you press the pause button,” says Chatterjee. “Try starting with just two minutes of meditation a day. That daily practice will start to have a massive impact on your overall health. There are two poignant personal stories behind Chatterjee’s missionary zeal. His father, who died four years ago, was also a doctor, a consultant at Manchester Royal Infirmary who came to the UK from India in the 1960s when the government was recruiting Asian doctors to fill a gap in the domestic workforce. Eventually, however, he was forced to give up work due to a chronic health condition, and for years Chatterjee acted as his father’s main carer. “As a first-generation immigrant, Dad worked and worked and worked to give me and my brother the life we now have. He did night shifts all the time and worked weekends. But I think there was a consequence for his health”.

The 4 Pillar Plan by Dr Rangan Chatterjee | Waterstones

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. 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. He teaches us 3-4-5 breathing, breathing in for 3 seconds, holding our breath for 4 seconds and breathing out for 5 seconds. Schedule 15 minutes of me-time every day– this could be reading, gardening, meditating – but no screens. Prioritise your self care. Re sleep, 1) Create an environment of absolute darkness (in the bedroom), 2) spend at least twenty minutes outside every morning 3) create a bedtime routine 4) manage your commotion (minimize any activity that will raise emotional tension before bed) 5) enjoy your caffeine before noon.

People Plan 2020/21

As with Chatterjee’s advice in the Eat pillar, most of the suggestions for movement fit with current thinking, like walking at least 10,000 stepsa day and doing some kind of strength trainingtwice a week. One suggestion that did stand out to us, however, was the exercises Chatterjee says you should do every day. 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. Sani Gourmet Food Festival’s Michelin-Starred Delights and Sustainable Culinary Initiatives – Greece I wanted to improve my lifestyle in some vague, effortless kind of way. This book had a nice, illustrated feel to it and is written by a qualified GP who has appeared on BBC. I thought I’d give it a go. Little I knew that I would become a convert.

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 ChowdhuryTo 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.

4-pillars - Dr Rangan Chatterjee

Advanced clinical practice embodies the ability to manage clinical care in partnership with individuals, families and carers. It includes the analysis and synthesis of complex problems across a range of settings, enabling innovative solutions to enhance people’s experience and improve outcomes. My biggest takeaway on the science front was that when we get stressed, our bodies make extra cortisol, and to do that they have to steal ingredients that would otherwise be used to make other super important things like hormones. (Something I also learned about in Lara Briden's book on women's health.) No wonder reducing stress is so important. I always thought that was just sort of a feel-good, soft, catch-all suggestion, so it was interesting to read the details. 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: Our bodies, including brains, emotions, muscles, and everything in between, cannot function without sleep. That’s because sleep is the time when your body takes out all the waste that cells build up when you’re awake. This is what makes getting your z’s improve your energy, attention, and learning capability, among many other things.I didn’t go hell for leather in the gym - this is not what this book is about! Dr Chatterjee encourages you to move (a wee bit more, everyday) everyone can do that right?