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

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The NHS Long-Term Plan highlights how advanced clinical practice is central to helping transform service delivery and better meet local health needs by providing enhanced capacity, capability, productivity and efficiency within multi-professional teams. Go outside for a 20-30 minute walk every morning (among as much natural greenery as possible), ideally before 10am. No looking at phone or listening to music/podcasts. During the walk, take an additional 10-15 minute break to sit/stand quietly--observing nature, feeling alive, grateful, and at peace. Make this morning walk a non-negotiable item. The value of sleep isn’t just about how many hours you’ve slept but the quality of that sleep also. I read this book on recommendation from a friend and although I’ve read a few books of this ilk, this is one of the best ones. It’s so accessible, so actionable for anyone! 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.

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

You can also try 3-4-5 breathing – you breathe in for three, hold for four, and breathe out for five. When our out-breath is longer than our in-breath, we activate the relaxation part of our nervous system. Most people who are having trouble are doing something in their everyday lifestyles that’s affecting their ability to sleep,” says Chatterjee. Once I've bought a nice physical gratitude journal, will start writing 3 things I'm grateful for every night right before I sleep. A definition of ACP, its underpinning standards and governance, can be found in the Multi-professional framework for advanced clinical practice in England. The framework ensures there is national consistency in the level of practice across multi-professional roles that is clearly understood by the public, advanced clinical practitioners, their colleagues, education providers and employers.He teaches us 3-4-5 breathing, breathing in for 3 seconds, holding our breath for 4 seconds and breathing out for 5 seconds. He has co-created the brand new RCGP accredited Prescribing Lifestyle Medicine course which was delivered to 200 GPs and specialists for the first time in January 2018 providing doctors with a framework to apply Lifestyle Medicine principles in clinical practice.

4 Pillar Plan - Penguin Books UK The 4 Pillar Plan - Penguin Books UK

Advanced clinical practice is delivered by experienced, registered health and care practitioners. It is a level of practice characterised by a high degree of autonomy and complex decision making. This is underpinned by a master’s level award or equivalent that encompasses the four pillars of clinical practice, leadership and management, education and research, with demonstration of core capabilities and area specific clinical competence. He does not decree that we need to do everything immediately but gives us ideas about how we can begin to improve our lifestyle in the four areas, one thing at a time, or whatever appeals to us. If we can’t meditate for 15 minutes, then we can begin by meditating just for a few minutes. Prioritize mindfulness meditation - do it for 10 minutes every night as the first step of my bedtime routine. Re eating, he suggests 1) de-normalize sugar and retrain your taste buds 2) eat five different vegetables every day 3) eat all your food within a twelve-hour window (what Dr. Mercola also advises and terms “intermittent fasting”) 4) drink eight glasses of water per day and unprocess your diet by avoiding any food product containing more than five ingredients. 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.We’re also provided with valuable exercises to wake up our glutes. (I’ve learnt the word “glutes” from Rangan.) For a closer look at the plan we spoke to Chatterjee about each of the pillars and asked for a recommendation of one thing you can try from each. Relax Dr. Rangan Chatterjee is regarded as one of the most influential doctors in the UK and wants to change how medicine will be practised in years to come. He has been called a pioneer and is changing the way that we look at illness. He is known for finding the root cause of people's problems and he highlighted his methods in the ground-breaking BBC television show, Doctor in the House, which has been shown in over 70 countries around the world. In 2017, he was placed 8th in the Pulse Power 50 list for influential GPs. 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.”