Rangan Chatterjee's Blog, page 42
March 11, 2020
How To Make Better Decisions Under Stress with Dr Sabrina Cohen-Hatton
My guest on this week’s podcast
is living proof that trauma doesn’t have to break you – that your start in life
needn’t determine where you’ll end up.
Dr Sabrina Cohen-Hatton
is one of just six female chief fire officers in the UK, and a psychologist
with a PhD in behavioural neuroscience. She’s also an ambassador for The
Big Issue, which she sold on the streets while experiencing homelessness as
a teenager – something she describes as the worst, most dehumanising experience
of her life. And yet, as you’ll hear in this episode, it helped create the
grit, resilience, empathy and compassion that’s made her the incredible human
being she is today.
Sabrina talks us through
her amazing journey from childhood trauma through homelessness, harassment and
onto academic and professional excellence. She shares the experiences that lead
her to research the psychology behind how and why we make the decisions we do
when under pressure. Her work explores the tension between instinct and
procedure, gut decisions versus protocol. And her findings have revolutionised
not just how the UK Fire Service works, they’ve been adopted across many areas
of industry and won 10 science awards globally.
This podcast, recorded in front
of a live audience at the Life Lessons festival, is one of the shortest
conversations I’ve released, and yet it’s absolutely packed with Sabrina’s
enthralling stories, powerful lessons and practical advice. Her message – that
every single one of us is stronger than we think – is a vital one. This is a
truly life-affirming episode and I hope you enjoy it as much as I did.
Disclaimer: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.*
Click here for more information on our sponsor athleticgreens.com/livemore
Click here for more information on our sponsor calm.com/livemore
Click here for more information on our sponsor vivobarefoot.com/livemore
Watch the video version of this interview in full below.
Connect
with Sabrina:
Sabrina’s
book:
The Heat
of the Moment: A Firefighter’s Stories of Life and Death Decision
Articles:
The Guardian – Risky Business: The extraordinary life of
firefighter Sabrina Cohen-HattonThe Big Issue – Sabrina Cohen-Hatton on sharing her truth…
and going on Desert Island Discs!BBC – Firefighter Sabrina Cohen-Hatton defying stereotypes Marie Claire – Meet
Sabrina Cohen-Hatton – One of the UK’s top female firefighters
Dr Chatterjee’s resources:
Podcast #91 If This Man Can Turn His Life Around, So Can You with John McAvoyPodcast #73 Why You Are Stronger Than You Think with Ross EdgleyFind Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar PlanAvailable in the US & Canada with the title How to Make Disease DisappearOrder Dr Chatterjee’s book The Stress Solution.Dr Chatterjee’s NEW book Feel Better in 5 is out now.
para
*DISCLAIMER: Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
The post How To Make Better Decisions Under Stress with Dr Sabrina Cohen-Hatton appeared first on Dr Rangan Chatterjee.
March 4, 2020
100 Episodes On: What I’ve Learned From Podcasting with Dr Rangan Chatterjee
Spinach or kale? Jeans or tracksuit bottoms? Running or swimming?
They’re not the usual questions my podcast guests have to ponder. But this
week’s episode is a special (and occasionally silly) one – it’s our centenary
so it’s me in the hot seat. I thought I’d take a break from interviewing and
invite my good friend Dr Ayan Panja back on the show to ask the questions and
have some fun.
Of course, it’s not all banter. Among the many topics we cover,
Ayan and I talk about the milestone of reaching 100 episodes and how the
podcast has evolved in that time. We discuss what I get out of the podcasting
process as host – it has taught me mindfulness, trust, self-belief and expanded
the role of ‘doctor’ in ways I never expected. We also discuss our favourite
episodes and what it is that makes some conversations just flow. And Ayan asks
me that all-important question: what’s next?
Whether you’re new to this podcast or you’ve been with me from the
start, I’d like to say a huge thank you for being part of the Feel Better
Live More community. If you have any ideas for how you’d like to see it
develop, I’m all ears.
Disclaimer: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.*
Click here for more information on our sponsor athleticgreens.com/livemore
Click here for more information on our sponsor vivobarefoot.com/livemore
Watch the video version of this interview in full below.
Connect with Rangan:
Instagram Facebook Twitter
You Tube
Join Dr
Chatterjee’s Facebook community
Connect with Ayan:
Dr Chatterjee’s books:
Find Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar PlanAvailable in the US & Canada with the title How to Make Disease DisappearOrder Dr Chatterjee’s book The Stress SolutionDr Chatterjee’s NEW book Feel Better in 5 is out nowFeel Better in 5 is also available in US & Canada India Australia & New Zealand
Dr Chatterjee
related podcast episodes:
Podcast #37 – How
Our Childhood Shapes Every Aspect of Our Health with Dr. Gabor MatéPodcast #82 – How
to Create the Life You Were Born to Live with Peter CronePodcast #91 – If
This Man Can Turn His Life Around, So Can You with John McAvoy
Listen to all previous podcast episodes via drchatterjee.com/podcast or via
these podcast platforms:
Apple
Podcasts YouTube Acast Stitcher Overcast Spotify
para
*DISCLAIMER: Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
The post 100 Episodes On: What I’ve Learned From Podcasting with Dr Rangan Chatterjee appeared first on Dr Rangan Chatterjee.
February 26, 2020
How Breathing Through Your Nose Will Change Your Life with Patrick McKeown
How do you breathe? It might not be
something you’ve ever given much thought to, but my guest on this week’s
episode is convinced you should. Patrick McKeown believes breathing correctly –
that is, through your nose, lightly, and slowly – is the secret to better health,
fitness and overall wellbeing. Yet many of us are breathing through our mouths,
breathing fast and shallow, and our health is suffering as a result.
Patrick’s talks me through the science of
exactly why it is that nasal breathing is so fundamental to health and he
shares how learning it himself transformed his sleep, his anxiety levels and
drastically reduced his need for asthma medication.
We talk about how our emotions, sleep and
breathing are all interlinked. Patrick also shares some incredible insights on
the connection between breast-feeding and diet, mouth breathing as a child, jaw
development and malocclusion (crooked teeth).
The good news is it’s never too late to
correct your breathing. Whether you suffer from breathlessness, nasal congestion,
snoring, sleep apnoea, stress, or anxiety – or if you simply want to improve
your performance in any area of life – this episode is packed with practical
tips on doing just that. In fact, you can get started right away with some of
his techniques as you listen.
Disclaimer: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.*
Click here for more information on our sponsor athleticgreens.com/livemore
Click here for more information on our sponsor vivobarefoot.com/livemore
Watch the video version of this interview in full below.
Connect with Patrick:
The Oxygen Advantage Website Facebook Instagram YouTube
Buteyko Clinic
Website Instagram
Patrick’s book:
Videos:
Oxygen Advantage – Nose Unblocking ExercisesOxygen Advantage – Breath Hold – How to Measure BreathlessnessDr Chatterjee YouTube – How to Measure Your Bolt Score with Patrick McKeownDr Chatterjee YouTube – The 3 Pillars of Breathing with Patrick McKeownDr Chatterjee YouTube – What Does a Deep Breath Really Mean?Dr Chatterjee YouTube – Why You Should Tape Your Mouth Up For Optimal Sleep
Further Reading:
Mouth tape recommended by Patrick – MyotapeHealthcare – A review of analgesic and emotive breathing: a multidisciplinary approachThe Journal of Physiology – Breath-holding as a means to estimate the loop gain contribution to obstructive sleep apnoeaBrazilian Journal of Physical Therapy – Breathing pattern and thoracoabdominal motion in mouth-breathing children Stanford Medicine – Study shows how slow breathing induces tranquilityJornal of Pediatria – Establishment of nasal breathing should be the ultimate goal to secure adequate craniofacial and airway development in childrenInternational Journal of Kinesiology and Sports Science – Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted BreathingAmerican Journal of Orthodontics – Morphologic response to changes in neuromuscular patterns experimentally induced by altered modes of respirationInternational Journal of Sports Physical Therapy – Development of a screening protocol to identify individuals with dysfunctional breathingFrontiers in Psychology – The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy AdultsJournal of Applied Physiology – Nasal nitric oxide and regulation of human pulmonary blood flow in the upright positionNew England Journal of Medicine – HypocapniaAmerican Journal of Orthodontics – Primate experiments on oral respiration Semantic Scholar – To Evaluate the Effect of Nasal Packing on Blood Oxygen SaturationJournal of Hypertension – Slow breathing reduces chemoreflex response to hypoxia and hypercapnia, and increases baroreflex sensitivityBreathe – The physiological effects of slow breathing in the healthy humanJournal of IMAB – The role of mouth breathing on dentition development and formationSemantic Scholar – Understanding nasal breathing the key to evaluating and treating sleep disordered breathing in adults and childrenEuropean Journal of Sport Science – Repeated sprint training in hypoxia induced by voluntary hypoventilation improves running repeated sprint ability in rugby playersPLOS one journal – Association between Mouth Breathing and Atopic Dermatitis in Japanese Children 2–6 years Old: A Population-Based Cross-Sectional StudyFrontiers in Neurology – Pediatric Obstructive Sleep Apnea and the Critical Role of Oral-Facial Growth: EvidencesSleep Med Reviews – Pediatric sleep-disordered breathing: New evidence on its developmentOfficial journal of American Academy Otolaryngology – Novel porous oral patches for patients with mild obstructive sleep apnea and mouth breathing: a pilot study
Dr Chatterjee’s resources:
Podcast #84 – Why Walking Is The Superpower You Didn’t Know You Had with Professor Shane O’MaraPodcast #77 – Why Getting More Light Will Transform Your Health with Linda GeddesPodcast #45 – Touch – The Forgotten Sense with Professor Francis McGloneFind Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar PlanAvailable in the US & Canada with the title How to Make Disease DisappearOrder Dr Chatterjee’s book The Stress Solution.Dr Chatterjee’s NEW book Feel Better in 5 is out now.
para
*DISCLAIMER: Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
The post How Breathing Through Your Nose Will Change Your Life with Patrick McKeown appeared first on Dr Rangan Chatterjee.
February 19, 2020
Why We Need To Fix Our Food System with Mark Hyman
Is it possible to create a food system that
promotes health, not disease? One that regenerates ecosystems, reverses climate
change and ensures no one, least of all the poorest in society, is endangered?
My guest on this week’s podcast believes it is. He is functional medicine doctor and New York Times bestselling author, Dr Mark Hyman. Mark and I talk about everything from how processed food is addictive by design, to the powerful role good nutrition, from real food, could have in hospitals, schools and prisons. We discuss why soil depletion from intensive farming is one of the biggest drivers of climate change – and why that vegan burger may not be the environmentally friendly option.
Despite the serious subject matter of this
conversation, I’m sure you’ll come away feeling hopeful. Mark doesn’t simply
highlight the problems we’re facing. He identifies the ‘fix’, providing
practical, positive solutions. It’s a call to action that we can all do our bit
to answer.
Disclaimer: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.*
Click here for more information on our sponsor athleticgreens.com/livemore
Click here for more information on our sponsor calm.com/livemore
Click here for more information on our sponsor vivobarefoot.com/livemore
Watch the video version of this interview in full below.
Connect with Mark:
Mark’s
books:
Food
Fix: How to Save Our Health, Our Economy, Our Communities and Our Planet – One
Bite at a TimeEat
Fat Get Thin: Why the fat that we eat is the key to sustained weight loss and
vibrant healthThe
Blood Sugar Solution 10 Day Detox Diet: lose up to 10lbs in 10 days and stay
healthy for lifeFood:
What the heck should I cook?
Further learning:
Quantis Study Accounting for soil
impacts in carbon footprintsQuantis Study Carbon
Footprint Evaluation of Regenrative Grazing at White Oak PasturesBook Eat To
Beat Disease by William LiFed Up Film trailer
Articles:
Thrive Global – Growing
Food, Growing Climate Change: Why We Need An Agricultural ShiftDr Hyman Blog – Exclusive:
Read Chapter 1 of my next book, Food FixDr Hyman blog – You
don’t need to be vegan to save the planet
Dr Chatterjee’s resources:
Podcast #36 – The Truth About Plastic: Why We Should All Care with Will McCallum Podcast #67 – The Secret to a Long and Happy life with Dan Buettner Podcast #74 – How Diet Can Save Your Mental Health with Professor Felice JackaFind Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar PlanAvailable in the US & Canada with the title How to Make Disease DisappearOrder Dr Chatterjee’s book The Stress Solution.Dr Chatterjee’s NEW book Feel Better in 5 is out now.
para
*DISCLAIMER: Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
The post Why We Need To Fix Our Food System with Mark Hyman appeared first on Dr Rangan Chatterjee.
February 12, 2020
How Exercise Changes Your Brain and Reduces Your Risk of Depression with Brendon Stubbs
Think of a
physiotherapist and you probably think of someone who’s interested in muscles
and joints; someone who gets you moving again after an injury, right? Well
my guest this week is a physio with a difference. He’s concerned with the
effect movement has, not on our bodies… but our minds.
Brendon Stubbs
is head of physiotherapy at the South London and Maudsley NHS Foundation Trust,
a clinical lecturer and a prolific researcher. His work is helping provide the
medical profession with much-needed evidence for what we, as humans, feel
instinctively: physical activity makes us feel good. For instance, did you know
moderate exercisers are 30 per cent less likely to suffer a depressive episode?
Or that being sedentary can actually cause depression? Finally, we have proof
that exercise is as effective as many existing interventions for preventing and
treating mental health conditions. And I would argue it goes one step further,
by also boosting physical health and social connections.
Whether you or someone you know is struggling with mental illness,
you’re a healthcare professional, or you simply want to increase your emotional
resilience, I think you’ll be persuaded into action by the surprising stories
and evidence Brendon shares. And if you’re persuaded, please spread the word
– let’s start a movement revolution.
Disclaimer: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.*
Click here for more information on our sponsor athleticgreens.com/livemore
Click here for more information on our sponsor vivobarefoot.com/livemore
Watch the video version of this interview in full below.
Connect with Brendon:
Brendon’s book:
Exercise-Based Interventions for
Mental Illness
Further Learning:
Telegraph – Exercising
for 20 minutes-a-day cuts risk of developing depression by one thirdPsychiatry Online – Physical
Activity and Incident Depression: A Meta-Analysis of Prospective Cohort StudiesJama – Assessment
of Bidirectional Relationships Between Physical Activity and Depression Among
Adults: A 2-Sample Mendelian Randomization StudyThe British Journal of
Psychiatry – The
effect of experimentally induced sedentariness on mood and psychobiological
responses to mental stressBMC medial – SMILES
trial – A randomised controlled trial of dietary improvement for adults with
major depressionThe British Journal of Psychiatry – Exercise
and internet-based cognitive behavioural therapy for depression (Regassa): a
multicenter randomised controlled trial with 12-month follow-up PNAS journal – Rapid
stimulation of human dentate gyrus function with acute mild exercise (Japanese
study) Science Direct – Effect
of aerobic exercise on hippocampal volume in humans: A systematic review and
meta-analysisMaturitas Journal – Dance
Movement Therapy and Falls Prevention Science Direct – Physical
activity and depression: Towards understanding the antidepressant mechanisms of
physical activityKings College
London – Blood
test to personalise depression treatment for the first timeDr Chatterjee’s BBC appearance: Is Inflammation the
underlying cause of Depression?
Articles:
BBC – New blood test targets depressionCSP – Exercise
decreases the risk of depression regardless of age
Dr
Chatterjee’s resources:
Podcast #74 – How Diet Can Save Your Mental Health with Professor Felice JackaPodcast #84 – Why Walking Is The Superpower You Didn’t Know You Had with Professor Shane O’MaraPodcast #57 – Mental Fitness and Body Image with Natasha Devon MBE Find Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar PlanAvailable in the US & Canada with the title How to Make Disease DisappearOrder Dr Chatterjee’s book The Stress Solution.Dr Chatterjee’s NEW book Feel Better in 5 is out now.Click here for Dr Chatterjee’s YouTube channelFacebook Dr Chatterjee 4 Pillar Community Tribe
para
*DISCLAIMER: Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
The post How Exercise Changes Your Brain and Reduces Your Risk of Depression with Brendon Stubbs appeared first on Dr Rangan Chatterjee.
How Exercise Changes Your Brain and Reduces Your Risk of Depression
Think of a
physiotherapist and you probably think of someone who’s interested in muscles
and joints; someone who gets you moving again after an injury, right? Well
my guest this week is a physio with a difference. He’s concerned with the
effect movement has, not on our bodies… but our minds.
Brendon Stubbs
is head of physiotherapy at the South London and Maudsley NHS Foundation Trust,
a clinical lecturer and a prolific researcher. His work is helping provide the
medical profession with much-needed evidence for what we, as humans, feel
instinctively: physical activity makes us feel good. For instance, did you know
moderate exercisers are 30 per cent less likely to suffer a depressive episode?
Or that being sedentary can actually cause depression? Finally, we have proof
that exercise is as effective as many existing interventions for preventing and
treating mental health conditions. And I would argue it goes one step further,
by also boosting physical health and social connections.
Whether you or someone you know is struggling with mental illness,
you’re a healthcare professional, or you simply want to increase your emotional
resilience, I think you’ll be persuaded into action by the surprising stories
and evidence Brendon shares. And if you’re persuaded, please spread the word
– let’s start a movement revolution.
Disclaimer: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.*
Click here for more information on our sponsor athleticgreens.com/livemore
Click here for more information on our sponsor vivobarefoot.com/livemore
Watch the video version of this interview in full below.
Connect with Brendon:
Brendon’s book:
Exercise-Based Interventions for
Mental Illness
Further Learning:
Telegraph – Exercising
for 20 minutes-a-day cuts risk of developing depression by one thirdPsychiatry Online – Physical
Activity and Incident Depression: A Meta-Analysis of Prospective Cohort StudiesJama – Assessment
of Bidirectional Relationships Between Physical Activity and Depression Among
Adults: A 2-Sample Mendelian Randomization StudyThe British Journal of
Psychiatry – The
effect of experimentally induced sedentariness on mood and psychobiological
responses to mental stressBMC medial – SMILES
trial – A randomised controlled trial of dietary improvement for adults with
major depressionThe British Journal of Psychiatry – Exercise
and internet-based cognitive behavioural therapy for depression (Regassa): a
multicenter randomised controlled trial with 12-month follow-up PNAS journal – Rapid
stimulation of human dentate gyrus function with acute mild exercise (Japanese
study) Science Direct – Effect
of aerobic exercise on hippocampal volume in humans: A systematic review and
meta-analysisMaturitas Journal – Dance
Movement Therapy and Falls Prevention Science Direct – Physical
activity and depression: Towards understanding the antidepressant mechanisms of
physical activityKings College
London – Blood
test to personalise depression treatment for the first timeDr Chatterjee’s BBC appearance: Is Inflammation the
underlying cause of Depression?
Articles:
BBC – New blood test targets depressionCSP – Exercise
decreases the risk of depression regardless of age
Dr
Chatterjee’s resources:
Podcast #74 – How Diet Can Save Your Mental Health with Professor Felice JackaPodcast #84 – Why Walking Is The Superpower You Didn’t Know You Had with Professor Shane O’MaraPodcast #57 – Mental Fitness and Body Image with Natasha Devon MBE Find Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar PlanAvailable in the US & Canada with the title How to Make Disease DisappearOrder Dr Chatterjee’s book The Stress Solution.Dr Chatterjee’s NEW book Feel Better in 5 is out now.Click here for Dr Chatterjee’s YouTube channelFacebook Dr Chatterjee 4 Pillar Community Tribe
para
*DISCLAIMER: Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
The post How Exercise Changes Your Brain and Reduces Your Risk of Depression appeared first on Dr Rangan Chatterjee.
February 5, 2020
How This Sporting Event Could Change Your Life with Michael Lemmel
Can a sporting event really change the world? It might sound
crazy, but with the right ingredients, I think it can.
My guest on this week’s podcast is Michael Lemmel,
co-founder of Swimrun, a sporting experience that’s taken the world by storm. What
began as a drunken bet between friends, to swim and run between islands off
Sweden, evolved into an organised endurance event and now an eco-conscious,
global phenomenon, attracting people of all ages and abilities.
You run in your wetsuit, swim in your shoes and complete a
series of short swims and trail runs, all with a partner. I did my first
Swimrun in Devon last summer, and myself and my nine-year-old son are now total
converts. Michael and I chatted just before our third event, in Malta, and I
was keen to find out why he thinks it’s such a transformative experience.
But this week’s episode is definitely not just for outdoor sports enthusiasts – it’s about the power of nature, the joy of coming together with others. It’s about stepping outside of your comfort zone, becoming a better person – and, yes, making the world a better place.
Disclaimer: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.*
Click here for more information on our sponsor athleticgreens.com/livemore
Click here for more information on our sponsor vivobarefoot.com/livemore
Find out more about the Otillo Swimrun competition here vivobarefoot.com/competition. Open to UK and US listeners only. Entries close 29th March 2020, see website for full details.
Watch the video version of this interview in full below.
Connect with
Michael:
Connect with
Otillo:
Website
Instagram Twitter Facebook
Articles:
The Guardian – Swimrun: is this the wildest sporting event going?Outside magazine – The Best Thing About SwimRun? It’s Not About the BikeMens Health – There’s a New Sport Called “Swim Run” and We Tried It
Videos:
BBC – How drunken bet became worldwide sportOtillo – Are you ready? https://otilloswimrun.com/our-2019-challenge-bring-a-friend/
Dr
Chatterjee’s resources:
Podcast episode 66 Pushing Your Limits and Discovering Yourself with Kilian JornetPodcast episode 73 Why You Are Stronger Than You Think with Ross EdgleyPodcast episode 64 Time and How to Spend It with James Wallman
Find Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar PlanAvailable in the US & Canada with the title How to Make Disease DisappearOrder Dr Chatterjee’s book The Stress Solution.Dr Chatterjee’s NEW book Feel Better in 5 is out now.Click here for Dr Chatterjee’s YouTube channelFacebook Dr Chatterjee 4 Pillar Community Tribe
para
*DISCLAIMER: Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
The post How This Sporting Event Could Change Your Life with Michael Lemmel appeared first on Dr Rangan Chatterjee.
January 30, 2020
6-Step Plan For A More Restful Life
When was the last time you did something restful? Something
that allowed you to take a break, switch off from the daily grind, forget your
worries and feel truly relaxed? If you’re struggling to remember, you’re not alone.
Claudia Hammond is an award-winning broadcaster, author and psychology lecturer, who says rest is something we all need to do more of. You might know her from All In The Mind, BBC Radio 4’s psychology, neuroscience and mental health podcast – or Health Check, her weekly show on BBC World Service. I spoke to Claudia on episode 95 of my Feel Better Live More podcast about her fascinating new book, The Art Of Rest, which examines the science behind our struggles to relax. In it, she argues that we need to stop thinking of busyness as a sign of success – or feeling we’ll be judged as lazy if we take some time out. During our chat she shared some brilliant insights on our attitudes to downtime, the activities most likely to help us switch off, and what the benefits are for our health, wellbeing and productivity.
Rest means different things to each of us. For some, it
might be sitting down with a magazine, for others it might be a hobby or craft.
Many of us even find it’s getting active, perhaps going for a walk or run,
that’s most restorative. Interestingly, although perhaps not surprisingly,
using tech doesn’t feature in the top 10 restful activities listed in Claudia’s
book (gleaned from a large-scale global survey she was involved in). We
discussed why this might be, and concluded that using our phones, tablets and
laptops at home often just feels like an extension of work. Tasks like booking
tickets or scrolling social media can be enjoyable, but not restful. All the
form-filling, ‘invisible tasks’ and ‘life-min’ we have to do on screens just
eats into potential rest time.
Claudia and I spoke in particular about the appeal of
listening to music, watching TV and reading – how each of them can be used
consciously and strategically to help us unwind. Personally, I love sitting
down with my family to connect over a good film or TV show and talking to
Claudia has made me determined to do it more often and to appreciate it as
quality time. I also loved her idea of a ‘vinyl club’, where you get together
with some likeminded music fans and listen to an LP together, in full, then
chat about it afterwards. As a music fan, that sounds like my idea of bliss and
worlds apart from the instant gratification of streaming songs in a random
order.
We also discussed the modern-day fear of boredom, how many
of us find it hard to do nothing, and why daydreaming is never a waste of time.
Instead, when your mind wanders as you’re listening to music or even reading,
that’s part of the experience. Lots of studies suggest daydreaming is your
mind’s way of making connections, consolidating and organising your thoughts,
practicing for future experiences – and it’s great for creativity.
If you need a reminder of why rest is so important – as well as permission to do it, without feeling guilty – I highly recommend you pop in some earphones, kick back and give our chat a listen – #95 Why You Need More Rest with Claudia Hammond.
In the meantime, here are six of the key recommendations Claudia shares in the podcast:
Find your own prescription for rest. That means
any activity (or inactivity!) you find relaxing, that helps you switch off and
forget your worries for a while. Then prescribe yourself 15 minutes of this
guilt-free rest time each day.Don’t fetishize busyness. It’s not a sign of
status or badge of honour. Stop overestimating how much free time you’re
going to have in the future. It’s unlikely you’ll suddenly become more
organised or have less to do. So work with what you have now.Reframe ‘wasted time’ as rest time. Take
advantage of that train journey, delayed appointment or Post Office queue as
time for yourself (and resist the temptation to take out your phone). Look out
for these moments and seize the opportunity to just stand and stare.If you’re asked to do something that’s way off
in the future, imagine it’s actually happening in two weeks’ time. Do you still
want to do it? If not, say no now. Don’t accidentally give up the most restful
thing you do. It’s all too easy when life gets busy to think you have to cancel
that cinema trip/art class/afternoon cuppa and chat. But rest makes us more
content and productive in the end.
In my latest book Feel Better in 5 I talk about how to put aside 5 mins a day for restorative and relaxing activities such as a walk in nature or 5 mins of ‘Flow’. I also have a whole chapter on Relaxation in The 4 Pillar Plan for further tips on how to add more rest time into your day.
para
DISCLAIMER: The
content in this blog is not intended to constitute or be a substitute for
professional medical advice, diagnosis, or treatment. Always seek the advice of
your doctor or other qualified health care provider with any questions you may
have regarding a medical condition. Never disregard professional medical advice
or delay in seeking it because of something you have read in this blog or on this
website.
Photo credit @susanbellphoto
The post 6-Step Plan For A More Restful Life appeared first on Dr Rangan Chatterjee.
January 29, 2020
Why You Need More Rest with Claudia Hammond
Warning: some people might find this podcast seriously
restful.
If that sounds appealing, it should do, because rest is
something we all need to prioritise. So says this week’s guest, Claudia
Hammond, who argues that being busy isn’t a badge of honour – and taking time
out is definitely not lazy. We examine the science behind our struggles to
relax and she shares some brilliant insights on our attitudes to downtime, the
top 10 activities most likely to help us switch off, and what the benefits are
for our health, wellbeing and productivity.
If you need a reminder of why rest is so important – and
permission to do it, without feeling guilty – this is it. So put your feet up
(or head out for a walk, if you find that more restful), and listen in.
Disclaimer: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.*
Click here for more information on our sponsor athleticgreens.com/livemore
Click here for more information on our sponsor calm.com/livemore
Watch the video version of this interview in full below.
Connect with
Claudia:
Claudia’s books:
The Art of Rest: How to Find Respite in the Modern AgeTime Warped: Unlocking the Mysteries of Time PerceptionEmotional Rollercoaster: A Journey Through the Science of Feelings
Articles:
Evening Standard – Give
it a rest: how to switch off in 2020 Happiful – Claudia
Hammond on Rest and Relaxation The Guardian – The
Art of Rest by Claudia Hammond review – too stimulating by far…
Further Learning:
Research Gate – Busyness
as a badge of honour for the new superordinate working classJournal
Research Group – Conspicuous
Consumption of Time: When Busyness and Lack of Leisure Time Become a Status
Symbol BBC
– The
Tiny Breaks That Ease Your Body and ReBoot Your Brain THE REST TEST: PRELIMINARY
FINDINGS Durham
University – Rest
and Wellbeing – The World’s Largest Survey BBC
– The
ten most restful activities Pacific Standard – Being
a Coach Potato Not So Bad Afterall BBC – Do people choose
pain over boredom? BBC – Loneliness
Experiment
Dr
Chatterjee’s resources:
Podcast #53 – How to Do Less, Do it Better and Live More with Elizabeth Emens Podcast #70 – Why Sleep is the Most Important Pillar of Health with Professor Matthew Walker Find Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar PlanAvailable in the US & Canada with the title How to Make Disease DisappearOrder Dr Chatterjee’s book The Stress Solution.Dr Chatterjee’s NEW book Feel Better in 5 is out now.
para
*DISCLAIMER: Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
The post Why You Need More Rest with Claudia Hammond appeared first on Dr Rangan Chatterjee.
January 22, 2020
Is Everything You Know About Depression Wrong? With Johann Hari
RE-RELEASE: This episode originally
aired last year as a two-part episode.
For the past few decades, almost every
year, levels of depression and anxiety have increased in Britain and across the
Western world. But why? One of the most important voices in this area,
Johann Hari, went on a forty-thousand-mile journey across the world to
interview the leading experts about what causes depression and anxiety, and
what solves them. He shares the fascinating findings of his research in this
week’s podcast. Johann explains that although we have been told a story that
drugs are the solution to depression and anxiety, in many cases, the cause is
not in our biology but in the way we live.
Johann argues that being depressed or
anxious does not mean that you are crazy, weak or broken, rather, that your
natural psychological needs are not being met. And it’s hardly surprising – we
are the loneliest society there has ever been. We discuss how loneliness
affects us, how social prescribing can transform lives, the role trauma plays
and how shame is both physically and emotionally destructive. Johann believes
that societal values have been corrupted and explains the effect that this is
having on our health. We talk about the role of the workplace and how having
autonomy and choices can reduce the likelihood of depression and
anxiety. Johann goes on to share the incredible heart-warming story of the
people from Berlin district called Kotti – a story of how an unlikely community
was borne out of desperation and the unbelievable transformations that occurred
for the whole community as a result of it. Finally, Johann shares some truly
inspirational top tips. This really is a captivating and incredibly important
conversation – I hope you enjoy it!
CAUTION ADVISED:
this podcast contains swearing and themes of an adult nature.
Disclaimer: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.*
Click here for more information on our sponsor athleticgreens.com/livemore
Click here for more information on our sponsor vivobarefoot.com/livemore
Find out more about Johann:
Website Facebook Instagram Twitter
Johann’s books:
Lost Connections: Why You’re Depressed and How to
Find Hope
Chasing the Scream: The Search for the Truth About
Addiction
Further learning:
Johann’s quick facts quiz about depression.More about John Cacioppo.Read about Dr Sam Everington at
the Bromley-by-Bow clinic.Link to Dr Vincent Felitti’s research – The
Adverse Childhood Experiences Study — the largest, most important public health
study you never heard of — began in an obesity clinicRead some of Tim
Kasser, American psychologist’s work.More about James Pennebaker‘s
work at the University of Texas at Austin.British Medical Journal 346 (May 2013): f3509, Dr
Derek Summerfield – Global Mental Health Is an Oxymoron
and Medical Imperialism.J Epidemiol Community Health, Michael Marmot et al.
– Effects
of income and wealth on GHQ depression and poor self rated health in white
collar women and men in the Whitehall II study.Read about Kotti, Germany here.Find out about Dr. Hilarie Cash’s reSTART Life facility in Washington.Link to Professor Bruce Alexander’s work on drug addiction.Find Andrew Sullivan, writer & journalist’s
book – Virtually
Normal.
Dr Chatterjee’s resources:
Podcast #37 – How Our Childhood Shapes Every Aspect of Our Health with Dr. Gabor Maté Podcast #42 – Parkrun – A Celebration of Community with Nick PearsonFind Dr Chatterjee’s 4 Pillar of Health in The 4 Pillar PlanAvailable in the US & Canada with the title How to Make Disease DisappearOrder Dr Chatterjee’s book The Stress Solution.Dr Chatterjee’s NEW book Feel Better in 5 is out now.
para
*DISCLAIMER: Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
The post Is Everything You Know About Depression Wrong? With Johann Hari appeared first on Dr Rangan Chatterjee.
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