Rangan Chatterjee's Blog, page 57
March 16, 2018
4 Tips to Help You Sleep - Dr Rangan Chatterjee
4 TIPS TO HELP YOU GET MORE SLEEP
We are living in the middle of a sleep deprivation epidemic. Scientists from Oxford University claim that we are sleeping about 1-2 hours less than we were sixty years ago. In the context of an eight hour sleep cycle, we may have lost up to 25% of our sleep! I find this remarkable, especially when you consider how important sleep is to our health.
A lack of sleep is associated with all kinds of negative health consequences including increased risk of obesity, type 2 diabetes and Alzheimer’s disease. In my experience, the majority of people who struggle with their sleep are unconsciously doing something in their everyday life that is negatively impacting their ability to sleep at night.
In the video above, I share 4 tips that will positively impact the quality of your sleep:
1. No tech 90 – 90 minutes before bed, try and switch off all modern technology: tablets, phones and laptops. This reduces the amount of mental and emotional stimulation which often keeps us awake. In addition, the blue-light that comes out of these devices can actually reduce levels of a hormone called melatonin, which is something that we need to help us drop into deep, relaxing sleep. I have seen this tip alone transform the sleep of many patients.
2. Embrace morning light – you might not have considered this, but going outside in the morning and exposing yourself to natural light actually helps you sleep better in the evening. It does this by helping you set your body’s daily circadian rhythm.
3. Caffeine before noon – Many of us love a cup of tea or coffee, and I’m no exception, but for many of us, caffeine after 12pm can negatively impact our sleep. There is considerable genetic variation in terms of how each of us metabolises caffeine. Many of us can take several hours to fully process the caffeine so it is always worth giving this tip a try to see the impact on your sleep. I have many patients who swear to me that caffeine is not a problem for them until I convince them to try this suggestion. More times than not, their sleep quality improves immediately. Think caffeine is not affecting your sleep? Why not give this tip a go and let me know how you get on!
4. Create a routine – it’s not just kids that need a routine! With the hectic lifestyles that most of us now lead, adults benefit from a bed-time routine just as much s kids. Many of us expect to be able to finish off our work e-mails and then immediately go to bed and drop off instantly – this is unrealistic for the majority of us! Taking a relaxing bath, dimming lights or reading a book will all you to get your body prepared so that it can drift off into relaxing and restorative sleep.
I challenge you to try some of these tips today and find out what works for you. If you want to find out more, you an read more sleep tips in my new best-selling book The 4 Pillar Plan and my upcoming Unites States and Canada book release, How to Make Disease Disappear.
The great news is that a better nights sleep will also help you to eat smart, relax more and move better.
Let me know how this goes for you using the hashtag #the4pillarplan I would love to hear from you!
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March 15, 2018
Episode 9: Dr Venita Patel on Childhood Obesity and Fussy Eating - Dr Rangan Chatterjee
Dr Rangan Chatterjee meets Dr Venita Patel, paediatrician & nutritional therapist, to discuss the fight against childhood obesity, NHS-funded community projects and tips for fussy eaters.
Episode Highlights:
Why did Venita decide to study nutrition after practising as a paediatrician?
How is Venita now using her nutrition training to help with her paediatric patients?
Listen to find out how Venita helps families introduce small changes into their everyday lives.
Hear how Venita and her team help families and communities from all backgrounds with nutrition, fitness & mental wellbeing.
What is Venita’s approach to helping children who are ‘fussy eaters’?
More Info on Venita
Related articles from Dr Chatterjee’s blog
5 Tips to help your child reduce their sugar intake
The post Episode 9: Dr Venita Patel on Childhood Obesity and Fussy Eating appeared first on Dr Rangan Chatterjee.
Episode 9: Childhood Obesity and Fussy Eating with Dr Venita Patel - Dr Rangan Chatterjee
Dr Rangan Chatterjee meets Dr Venita Patel, paediatrician & nutritional therapist, to discuss the fight against childhood obesity, NHS-funded community projects and tips for fussy eaters.
Episode Highlights:
Why did Venita decide to study nutrition after practising as a paediatrician?
How is Venita now using her nutrition training to help with her paediatric patients?
Listen to find out how Venita helps families introduce small changes into their everyday lives.
Hear how Venita and her team help families and communities from all backgrounds with nutrition, fitness & mental wellbeing.
What is Venita’s approach to helping children who are ‘fussy eaters’?
Find out about Dr Venita Patel here and connect with her on Instagram Facebook
The post Episode 9: Childhood Obesity and Fussy Eating with Dr Venita Patel appeared first on Dr Rangan Chatterjee.
March 7, 2018
Episode 8: Optimising Hormonal Health with Angelique Panagos - Dr Rangan Chatterjee
Dr Rangan Chatterjee talks to Angelique Panagos, nutritional therapist and author of The Balance Plan: Six Steps to Optimize Your Hormonal Health. They discuss why modern life is attacking us and how Angelique discovered practical lifestyle changes that can improve female hormonal health.
Episode highlights:
The Balance Plan: Six Steps to Optimize Your Hormonal Health
‘You had a problem, you weren’t satisfied with what you’d been told, and you took matters into your own hands to get better. I see this a lot with other healthcare professionals who want to go out and help empower people take ownership of their own health.’
‘I realised that if I’m not menstruating every month then my dream of becoming a parent one day may not materialise. I understood that these are things I have control over – we have the power to make changes in our own lifestyle.’
‘Stress is a major impact on hormones – constant emails, social media notifications – we have so many things coming at us all at once that we are living in a state of chronic stress. We are not allowing our bodies time to recuperate, rest and restore and this is having a major effect on our hormones.’
‘Modern life is attacking us – ten years ago, there was a switch off between our work lives and our personal lives – we don’t have that anymore.’
‘Stress tips: Set aside some me time every day, try a breathing technique that you can do anywhere, give meditation a go to reduce your stress hormones.’
‘A healthy diet is key for improved hormonal health. I want to shout out loud “Stop the fad dieting because it’s not doing our hormones any favours and it’s not helping our health!” We need to look at the root cause of health problems and give the body the nutrition it needs to function well.’
‘As a new mum I’ve been sleep deprived for 12 months. When we sleep we restore and our brain detoxes – lack of sleep leads to poor food choices, doesn’t allow you the space to plan ahead and has a knock-on effect to our overall health.’
‘Instead of lots of blood tests we trialled lifestyle changes. By changing her diet, by meditating and by making other lifestyle changes, my patient has reduced her thyroid medication significantly and she feels so much better – lifestyle and nutrition play a significant role in your hormonal health – it is worth trying some small changes in key areas to see where you get to.’
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February 28, 2018
Episode 7: Paleo Fitness and Natural Movement with Darryl Edwards - Dr Rangan Chatterjee
In this episode Dr Rangan Chatterjee speaks to Certified Personal Trainer, Nutritionist and international speaker – Darryl Edwards, on how he became a health and movement coach, why physical activity has become optional and his unique Primal Play
approach to make exercise fun.
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Paleo Fitness and Natural Movement with Darryl Edwards - Dr Rangan Chatterjee
In this episode Dr Rangan Chatterjee speaks to Certified Personal Trainer, Nutritionist and international speaker – Darryl Edwards, on how he became a health and movement coach, why physical activity has become optional and his unique Primal Play approach to make exercise fun.
The post Paleo Fitness and Natural Movement with Darryl Edwards appeared first on Dr Rangan Chatterjee.
February 21, 2018
Episode 6: Making Fast Food Healthy with John Vincent - Dr Rangan Chatterjee
In this episode Dr Rangan Chatterjee talks to LEON co-founder – John Vincent, on his journey to provide healthy, affordable fast-food choices, how he helps employees stay happy and the challenges our society face to be healthier.
The post Episode 6: Making Fast Food Healthy with John Vincent appeared first on Dr Rangan Chatterjee.
February 14, 2018
Episode 5: IBS and Gut Health with Dr Megan Rossi - Dr Rangan Chatterjee
In this episode Dr Rangan Chatterjee meets The Gut Health Doctor – Megan Rossi, dietician and researcher at Kings College London, to discuss IBS, SIBO, the role of pre and pro-biotics and simple steps to improve the health of your gut.
The post Episode 5: IBS and Gut Health with Dr Megan Rossi appeared first on Dr Rangan Chatterjee.
February 9, 2018
Episode 4: How Food is Medicine with Dr Rupy Aujla - Dr Rangan Chatterjee
In this episode Dr Rangan Chatterjee speaks to Dr Rupy Aujla, author of The Doctor’s Kitchen, where they discuss the power of food and lifestyle change as medicine as Dr Rupy believes that what we choose to put on our plates is the most important health intervention we can make.
The post Episode 4: How Food is Medicine with Dr Rupy Aujla appeared first on Dr Rangan Chatterjee.
January 31, 2018
Episode 3: The importance of heart health with Dr Aseem Malhorta - Dr Rangan Chatterjee
In this episode Dr Rangan Chatterjee meets cardiologist Dr Aseem Malhotra – a world-leading obesity expert and Britain’s number one anti-sugar campaigner – to discuss what food can help you live a happier, healthier life.
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