Rangan Chatterjee's Blog, page 44
December 26, 2019
Desk Jockey Workout 1/4: Wall Cogs
The Desk Jockey Workout is one of the many 5 minute workouts from my book. Feel Better in 5. It is particularly good if you spend most of your day sitting down, perhaps looking at screens. It can be incredibly helpful for back pain, neck pain, shoulder discomfort and general stiffness. Each of the 4 movements should be done in sequence. Quality is much more important than quantity. For detailed written instructions on how to do each movement, please see pages 169-177 of my book, Feel Better in 5.
This video demonstrates the first out of four movements in the Desk Jockey Workout’ – it is called ‘Wall Cogs’. This exercise will open up and mobilise your shoulder blades, spine, pelvis and ribcage. It can take a little while to get the hang of this movement but it really is worth persevering. Let me know below how you get on.
The Desk Jockey Workout Series:
Wall CogsFrontal CogsArm SpiralsThe Crucifix
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.
The post Desk Jockey Workout 1/4: Wall Cogs appeared first on Dr Rangan Chatterjee.
The Clock Workout 3/3: Core Clocks
The Clock Workout is one of the many 5 minute workouts from my book Feel Better in 5. Much of our lives are spent moving our bodies in only one direction. Whether we’re sitting on a chair, flexing our neck up and down to look at screens or moving between floors by going up and down stairs, we’re drastically limited in our range of motions. Our bodies were designed to move in 3 dimensions, yet modern life forces us to largely move in only one. The Clock Workout is a series of 3 movements that can help with general body mobility, shoulder problems, elbow pain, hip stiffness and back discomfort. They are also brilliant for those of us who like to be active but spend a lot of time during the day sitting down. For detailed written instructions on how to do each movement, please see pages 179-185 of my book, Feel Better in 5.
This video demonstrates the first out of three movements in ‘The Clock Workout’ – it is called Core Clock. This exercise will get your glutes working in every possible direction. It can help if you have pain or stiffness, but will also improve strength. This movement prioritises functionality over looks, but the simple fact is that when your bottom muscles are firing more efficiently, their shape will almost always improve. This is a really fun and enjoyable movement to do. Give it a go and let me know how you get on.
The Clock Workout Series:
Lunge Clocks Shoulder ClocksCore Clocks
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.
The post The Clock Workout 3/3: Core Clocks appeared first on Dr Rangan Chatterjee.
The Clock Workout 2/3: Shoulder Clocks
The Clock Workout is one of the many 5 minute workouts from my book Feel Better in 5. Much of our lives are spent moving our bodies in only one direction. Whether we’re sitting on a chair, flexing our neck up and down to look at screens or moving between floors by going up and down stairs, we’re drastically limited in our range of motions. Our bodies were designed to move in 3 dimensions, yet modern life forces us to largely move in only one. The Clock Workout is a series of 3 movements that can help with general body mobility, shoulder problems, elbow pain, hip stiffness and back discomfort. They are also brilliant for those of us who like to be active but spend a lot of time during the day sitting down. For detailed written instructions on how to do each movement, please see pages 179-185 of my book, Feel Better in 5.
This video demonstrates the first out of three movements in ‘The Clock Workout’ – it is called Shoulder Clock. This exercise will get your glutes working in every possible direction. It can help if you have pain or stiffness, but will also improve strength. This movement prioritises functionality over looks, but the simple fact is that when your bottom muscles are firing more efficiently, their shape will almost always improve. This is a really fun and enjoyable movement to do. Give it a go and let me know how you get on.
The Clock Workout Series:
Lunge Clocks Shoulder ClocksCore Clocks
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.
The post The Clock Workout 2/3: Shoulder Clocks appeared first on Dr Rangan Chatterjee.
The Clock Workout 1/3: Lunge Clocks
The Clock Workout is one of the many 5 minute workouts from my book Feel Better in 5. Much of our lives are spent moving our bodies in only one direction. Whether we’re sitting on a chair, flexing our neck up and down to look at screens or moving between floors by going up and down stairs, we’re drastically limited in our range of motions. Our bodies were designed to move in 3 dimensions, yet modern life forces us to largely move in only one. The Clock Workout is a series of 3 movements that can help with general body mobility, shoulder problems, elbow pain, hip stiffness and back discomfort. They are also brilliant for those of us who like to be active but spend a lot of time during the day sitting down. For detailed written instructions on how to do each movement, please see pages 179-185 of my book, Feel Better in 5.
This video demonstrates the first out of three movements in ‘The Clock Workout’ – it is called Lunge Clock. This exercise will get your glutes working in every possible direction. It can help if you have pain or stiffness, but will also improve strength. This movement prioritises functionality over looks, but the simple fact is that when your bottom muscles are firing more efficiently, their shape will almost always improve. This is a really fun and enjoyable movement to do. Give it a go and let me know how you get on.
The Clock Workout Series:
Lunge Clocks Shoulder ClocksCore Clocks
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.
The post The Clock Workout 1/3: Lunge Clocks appeared first on Dr Rangan Chatterjee.
Why Connection Is The Most Important Aspect Of Health: Best Of 2019
CAUTION ADVISED: this podcast contains swearing.
Over the past 2 years, I have had the privilege of talking with some of the most influential and insightful voices in the health and wellbeing space. To celebrate, I have decided to release 3 very special compilation episodes at the end of the year, which also happens to be the end of the decade! In my new book, Feel Better in 5, I split up health into 3 main areas: Mind, Body and Heart. The ‘Heart’ section is all about nurturing your essential human connections. This is such a crucial, but undervalued, component of health. People who are lonely are 50% more likely to die earlier and 30% more likely to suffer from a heart attack or stroke. The feeling of social isolation is through to be as harmful for your health as smoking 15 cigarettes per day.
In today’s show, I
share some of the best clips from my podcast about the importance and power of
meaningful human connection. You will hear from Dhru Purohit on why we need
deep meaningful friendships to thrive, and not just survive, the
hypnotherapist, Chloe Brotheridge, on why being kind to yourself is so
important and why life feels perfect once we accept the way that things are,
the outspoken Nagoski Sisters, who discuss how to complete the stress response
cycle, no matter what the stressor is in your life is and why a 20 second hug
can be so beneficial. You will then hear from Peter Crone – without question,
my conversation with Peter has proven to be one of the most popular and
impactful episodes I have ever released on my show – I share a clip where Peter
talks about how you cannot create the life of someone else you don’t believe
yourself to be and how true happiness is the absence of the search for
happiness. We then hear from the physician, Gabor Mate, who talks about social
isolation and how addiction is a behaviour that we use to soothe our pain, and
then finish off with the wonderful Johann Hari on the primal importance of
human connection and why he defines home as being the place where somebody
notices when you are not there.
I really enjoyed
putting this episode together and I hope you enjoy listening, as much!
There are plenty of 5 minute tips on
how to nurture those essential human connections in my brand new book, Feel
Better in 5. You can order your very own copy now – Feel
better in 5; Your Daily Plan to Feel Better for Life.
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
Links to full
podcast episodes:
Podcast episode 80 – Why
Spending Time With Your Friends Is More Important Than You Think with Dhru
PurohitPodcast episode 65 – Developing
Confidence and Learning to Say No with Chloe BrotheridgePodcast episode 60 – The
Secret to Solving the Stress Cycle with Drs Emily and Amelia NagoskiPodcast episode 82 – How
to Create the Life You Were Born to Live with Peter CronePodcast episode 37 – How
Our Childhood Shapes Every Aspect of Our Health with Dr. Gabor MatéPodcast episode 52 – Uncovering
the Real Causes of Depression with Johann Hari PART 2All episodes: drchatterjee.com/podcast
Dr Chatterjee’s resources:
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 Connection Is The Most Important Aspect Of Health: Best Of 2019 appeared first on Dr Rangan Chatterjee.
December 25, 2019
Chart your Success
A fantastic tip for allowing yourself to experience a little hit of pleasure every time you complete a health snack is to make it visual. One of my patients uses a wall chart and stickers to track his workouts. Seeing all the days he’s managed to get in some exercise provides him with all the motivation he needs to keep going. He has a visual record of his success and doesn’t want to see his streak being broken.
I’ve created a wall chart for you to use here – downloadable Wall Chart. Once you have ticked off your health snacks for a few days in a row, you will start to build momentum and you won’t want to stop. In my experience, celebrating every single little success is just so important. We start to crave those small moments of victory. We feel bad if we miss them. When this happens to you, you’ll know the programme is working!
Download and print the Wall Chart and place on your fridge.
This chart is taken from my new book Feel Better in 5, available now.
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.
The post Chart your Success appeared first on Dr Rangan Chatterjee.
December 18, 2019
The Very Best Tips to Look After Your Mental Health: Best of 2019
Over the past 2 years, I have had the privilege of talking with some of the most interesting and insightful voices in health. To celebrate, I am releasing 3 very special episodes at the end of the year which also happens to be the end of the decade! In my new book ‘Feel Better in 5’ I split up health into 3 broad categories: Mind, Body and Heart. The first section ‘Mind’ is all about doing little things each day that will look after your mental health, something that has never been more important than it is today. Our minds are simply not designed for the modern world. The incredible pace of human civilisation has far exceeded our brain’s ability to cope. This is one of the reasons that many of us struggle with anxiety, depression, fatigue and a lack of purpose. In today’s show, I share with you some of the very best clips from previous episodes relating to the topic of our minds. I hope that it will serve as a ‘greatest hits’ of practical tips that you can use each day to look after your minds to feel happier and calmer – simple things that we can all do in our busy lives.
You will hear clips from Natasha Devon on what ‘mental fitness’ is and how to ring fence time for it each day, the neurosurgeon, Rahul Jandial, about the effect meditative breathing has on changing your brain waves, the neuroscientist and medical doctor, Tara Swart, on the power of your thoughts and how effective journaling can be, Professor Felice Jacka on the very latest research on how our diet can impact our mood and alleviate some cases of depression and we finish off with the inspirational Matt Haig who shares his amazing and insightful wisdom. If you are a fan of my podcast, I really think you are going to love this very special episode. Sit back, strap yourself in…and enjoy!
There
are plenty more 5 minute tips for your Mind in my brand new book, Feel Better
in 5, which is available to order now – Feel
better in 5; Your Daily Plan to Feel Better for Life.
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
Links to full
podcast episodes:
Podcast episode 57 – Mental
Fitness and Body Image with Natasha Devon MBEPodcast episode 76 – How
to Optimise Your Brain Health with Dr Rahul JandialPodcast episode 58 – How
to Open Your Mind and Change Your Life with Dr Tara SwartPodcast episode 74 – How
Diet Can Save Your Mental Health with Professor Felice JackaPodcast episode 61 – Talking
Mental Health with Matt HaigAll
episodes: drchatterjee.com/podcast
Dr Chatterjee’s
resources:
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.Pre-order
Dr Chatterjee’s NEW book Feel Better in 5
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 The Very Best Tips to Look After Your Mental Health: Best of 2019 appeared first on Dr Rangan Chatterjee.
December 17, 2019
Feeling stressed and anxious? Here are 6 reasons why nature should be your cure
According to the Mental Health Foundation, 74 per cent of us have felt so stressed at some point over the past year that we’ve felt overwhelmed and unable to cope.[1] Taking steps to reduce stress – linked to anxiety, depression, insomnia, heart disease, poor immunity and digestive problems – is, for me, one of the most important things we can do for our health.
My latest book, Feel Better In 5, takes the approach that your life can be
medicine. That it’s the little choices you make, day in day out, that add up to
a healthier you. And one of the very best medicines for stress, I believe, is
nature. We are hardwired to thrive in
nature, surrounded by greenery, bathed in sky and breathing in the healing
smells of plants and trees. Choosing to spend time outdoors, somewhere
green, is my prescription for stressed out bodies and minds.
Urban
life is exciting – but there’s no doubt it’s also draining. The typical modern high
street absolutely bristles with stress. Traffic, signs, adverts, shops,
commuters, smells, honking horns and wailing sirens – they’re all signals our
brain must work hard to process as it tries to keep us alert and safe. Research
has found that the more urban our environment, the worse our health becomes,
while time spent in green spaces has been proven to improve our mental and
physical health. Here’s how:
It lowers stress levels, reducing levels of the stress hormone
cortisol. Studies
have shown that being in nature can reduce
symptoms of depression. Spending
time in nature can help increase
attention span and focus. It boosts your immune system. Yes, really: trees emit certain chemicals
that have been shown to have a positive effect on immunity. It increases energy levels and reduces
fatigue. If we exercise in
nature, rather than in a gym, we tend to exercise for longer. One study found
that people who exercise in the outdoors on a regular basis have higher levels
of a hormone called serotonin, which reduces tiredness and helps keep us in a
happier mood. It lowers disease risk. Data from over 290 million people across 20
countries found that spending time in nature, or living near to it, can help
reduce type 2 diabetes, cardiovascular disease and high blood pressure, as well
as improve sleep.
So
how can you harness these incredible benefits? It’s easy. Simply spend five
minutes each day enjoying nature, whether through sight, sound or smell. The
wonderful thing about nature is that it’s not only free, it’s also readily
accessible to many of us. Try any of the following ‘health snacks’ to get your
green fix:
Go outside for five minutes. Stare at the trees, listen to the birds, watch the branches move in the wind. Really focus on your surroundings and luxuriate in the experience. If you have a garden or balcony it’s fantastic to do this first thing in the morning –natural daylight exposure at this time is great for your body clock, helping you feel more awake and, hours later, sleep better. Multitask in nature. This could mean having your morning cup of tea in the garden. Or sitting by an open window, listening to the birds singing or meditating on the branches blowing in the wind. If you need to make a phone call, do it outside. Read a book, sketch, write your diary, take some photos. Look for opportunities to get back to nature, whatever the task at hand.Get green fingered. If you have a garden, go outside to water and check in on your plants each day, taking the time to really notice how they have changed since the day before. No garden? Build a collection of houseplants and learn to care for them.Exercise outdoors. The mental health benefits of both exercise and being somewhere green are well proven, so guess what happens when you combine them? Research confirms all-round health, fitness, mood and self-esteem are improved while mental fatigue and stress are reduced.[2]Listen up. If you can’t get outside, the sounds of nature can be of benefit. A quick search of YouTube, Spotify or any meditation app will find recordings of waves crashing or birds singing, so tune in to some aural therapy. Gaze on something green. Research has shown that even just looking at images of the natural world (compared to urban environments) is calming.[3] Select a beautiful photo of the outdoors for your screensaver, and place a few botanical pictures around your desk at work.
For more on how nature could be the cure to your stress, read my brand new book Feel Better In 5: Your Daily Plan To Feel Great For Life – you can order your own copy right now for only £8.49 from Amazon or Waterstones
https://www.mentalhealth.org.uk/news/stressed-nation-74-uk-overwhelmed-or-unable-cope-some-point-past-yearhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710158https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690962
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.
The post Feeling stressed and anxious? Here are 6 reasons why nature should be your cure appeared first on Dr Rangan Chatterjee.
December 12, 2019
Five Ways to Make Changes that Stick
It’s arguably pretty easy to make short-term changes to your health: giving up alcohol for Dry January, forgoing chocolate for Lent or smashing your first month’s gym membership, say. But we all know what really counts is making those positive changes last. Here’s what I’ve learned from almost 20 years clinical experience and talking to leading behaviour-change scientists (clue: it’s not about willpower).
1. Start Easy
There’s a reason my new book, Feel
Better In 5, asks you to address your health in five-minute sessions. It’s
because the latest science of successful behaviour change tells us that if we
want to create new habits, it’s essential to start easy. Stanford University
psychologist BJ Fogg tells a story about how he turned the chore of flossing
his teeth into a habit by starting with just one tooth. He made it a task that
took hardly any effort, willpower or motivation. Yet after finishing one tooth,
he found he just naturally wanted to do another. And then another. Within a
month he was automatically flossing all of his teeth twice a day.
Decades of research into behaviour
change has found that if we want behaviours to become habits, they should take minimal
mental or physical effort. This means they’ll require less motivation – useful,
because motivation naturally goes up and down over time.
2. Connect change to an existing habit
Fogg knew what he was doing. He
found one daily automatic behaviour that was already well established –
brushing his teeth – and hooked the new flossing habit up to it. Makes sense,
doesn’t it? We’re all busy people, so new activities are going to fit much more
easily into our daily routine if we don’t need to find extra time for them. I
get my own five-minute workout done when the kettle’s on and my morning cup of
tea is brewing. Think about the various transition points or existing tasks in
your day. What new habit could you piggyback onto something you always do
without thinking about?
3. Respect your rhythm
We all have natural daily rhythms
and will feel more inclined to do certain things at certain times. First thing
in the morning your system is full of the hormone cortisol that helps you get
up and attack the day – so this could be the perfect time for a five-minute HIIT
session to kick-start your metabolism for the day. In the evening, levels of
the sleep hormone melatonin are higher so you might find it helpful to work
with this natural slowdown by writing in a gratitude journal or doing some
gentle yoga.
4. Design your environment
We’re all hugely influenced by our
environments, so make sure yours reflect the healthy habits you’re trying to
create. Reduce temptation in the kitchen by getting rid of tempting treats and
restocking with nutritious, filling and tasty snacks and drinks. Create easy exercise
opportunities by putting a step next to the kitchen counter and a dumbbell by
the kettle, so you can do a quick exercise ‘snack’ while making a cuppa. Leave
a foam roller or exercise band behind the sofa so you can do a short stretching
or strength workout during TV ad breaks. Tweak your bedroom to facilitate good
sleep: get rid of or cover LED lights, put up blackout blinds, ban devices and
treat yourself to a nice eye mask and some earplugs to make bedtime as dark and
quiet as possible.
5. Celebrate the wins
Don’t be afraid to pat yourself on the back or give a
little cheer every time you make a healthy choice. Celebrating in this manner
is highly effective. The more intense the positive emotion you feel alongside
your new behaviour, the quicker you will turn it into an automatic habit. Just
think, when you are feeling low and eat a chocolate bar, you immediately feel
happy. This helps to lock in this behaviour so every time you are feeling low,
you have a craving to reach for that chocolate bar. We can use the same
psychology to help us install healthy behaviours.
As well as the positive self-talk, I find it really helps to give yourself
another hit of pleasure with a visual reward. For example:
Count beans or pebbles into a jar. Put stickers on a wall chart. Put ticks on a calendar. Keep a daily diary or training log.Use an app (there are good apps to log things like
alcohol- or smoke-free days, steps taken, food eaten and so on, so it depends
what your goal is).
You’ll soon start to crave these small moments of victory and feel bad
if you miss them. When this happens, you’ll know your healthy-living programme
is starting to stick.
There is much more on how to make new behaviours stick in my brand new book ‘Feel Better In 5’ – you can order your own copy right now for only £8.49 from Amazon or Waterstones
The post Five Ways to Make Changes that Stick appeared first on Dr Rangan Chatterjee.
December 11, 2019
What Chronic Illness Taught Me with Nicola Singleton
This week’s podcast is a first for me – my guest is a former patient of mine, Nicola Singleton. I met Nicola back in September 2016 on the second series of my BBC1 TV documentary, Doctor In The House. Since then, she has completely transformed her health and I’m so pleased she’s agreed to share that story with you.
Nicola was, in her own words, ‘aged 38 but feeling 98’. She had a list of 10 different health diagnoses and was taking 20 different pills a day. Her main issues were feeling crippled with the exhaustion of chronic fatigue syndrome (CFS) along with the debilitating, widespread pain of fibromyalgia – both complex and misunderstood conditions from which she’d been told there was no hope of recovery. She couldn’t work, couldn’t play with her kids, could barely get out of bed. Nicola also suffered from anxiety, depression, IBS and more.
She was so desperate to feel better and start living again that she allowed me, and a BBC television crew, to practically move in with her, her husband and three young children for six weeks. In this podcast, we revisit what happened and how, by removing the illness labels and focusing on creating health, rather than treating disease, Nicola was pain free by the end of those six weeks.
Even more enlightening though, is our chat about everything that Nicola has achieved since then, without me. I know you’re going to find it fascinating, whether you saw the TV show or not. Nicola is a remarkable woman and her story a truly inspirational one.
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 Nicola
To be a better MEFacebook group
Further Learning
Doctor In The House: Series 2, Episode 4
Articles
Daily Mail – How Britain Got Hooked on Pills that May be Making us More IllIndependent – Doctor In the House – Dr Rangan Chatterjee stresses the importance of wellbeing
Dr Chatterjee’s resources
Podcast #83 Dr Rangan Chatterjee LIVE at the Scottish Parliament with Annie Wells MSPPodcast #30 Mindfulness Instead of MedicationFind 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 SolutionPre-order Dr Chatterjee’s NEW book Feel Better in 5
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 What Chronic Illness Taught Me with Nicola Singleton appeared first on Dr Rangan Chatterjee.
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