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

TitleThe Four Pillar Plan: How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life
Author
LanguageEnglish
File Size53.1 MB
Total Pages300
Table of Contents
                            Title Page
Dedication
INTRODUCTION
HOW TO USE THIS BOOK
RELAX
	1. ME-TIME EVERY DAY
	2. THE SCREEN-FREE SABBATH
	3. KEEP A GRATITUDE JOURNAL
	4. PRACTISE STILLNESS DAILY
	5. RECLAIM YOUR DINING TABLE
EAT
	1. DE-NORMALIZE SUGAR
	2. A NEW DEFINITION OF ‘FIVE A DAY’
	3. INTRODUCE DAILY MICRO-FASTS
	4. DRINK MORE WATER
	5. UNPROCESS YOUR DIET
MOVE
	1. WALK MORE
	2. BECOME STRONGER
	3. BEGIN REGULAR HIGH-INTENSITY INTERVAL TRAINING
	4. MOVEMENT SNACKING
	5. WAKE UP YOUR SLEEPY GLUTES
SLEEP
	1. CREATE AN ENVIRONMENT OF ABSOLUTE DARKNESS
	2. EMBRACE MORNING LIGHT
	3. CREATE A BEDTIME ROUTINE
	4. MANAGE YOUR COMMOTION
	5. ENJOY YOUR CAFFEINE BEFORE NOON
FINDING YOUR BALANCE
SOURCES AND FURTHER READING
ACKNOWLEDGEMENTS
Follow Penguin
Copyright Page
                        
Document Text Contents
Page 151

INFLAMMATION

Inflammation is one of the fundamental ways in which we defend
and repair ourselves.

If you sprain your ankle, it gets hot, swollen and red. This is acute
inflammation and helps the area heal. A short while after, when the
body has completed its healing, the inflammation is switched off. So
far, so good.

Inflammation is meant to be a short-lived process that protects us. It
becomes problematic when it’s longstanding and unresolved. That is
what’s happening to many of us as a result of our modern lives – our
bodies believe they are constantly under attack. Our lifestyles are
sending the body stress signals that trigger the body’s defence
systems.

This is one of the major reasons why our society is so sick. Chronic
inflammation is behind the development of many modern,
degenerative diseases.

A brilliant 2013 paper from Australia looked at the link between
chronic inflammation and depression. Its authors reviewed a wealth
of data that explored how lifestyle problems such as stress, lack of
sleep, physical inactivity and poor diet as well as gut permeability
and smoking can drive inflammation which, in turn, can increase the
risk of depression. They concluded, ‘Most of these factors are
plastic, and potentially amenable to therapeutic and preventative
interventions.’ In other words, by making the lifestyle interventions I
recommend to bring inflammation back down, it looks like, in many
cases, we can actually treat depression and other inflammation-
driven illnesses.

The basic principles are identical to those outlined in
:

Page 299

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Page 300

PENGUIN LIFE
UK | USA | Canada | Ireland | Australia India | New Zealand | South Africa Penguin Life is part of
the Penguin Random House group of companies whose addresses can be found at
global.penguinrandomhouse.com.

First published 2018

Copyright © Dr Rangan Chatterjee, 2018
Photography © Susan Bell, 2018
Illustrations © Son of Alan – Folio Art, 2018

The moral right of the author has been asserted Names and identifying details have been
changed.
Any resemblance to actual persons is entirely coincidental.

Cover image © Susan Bell

ISBN: 978-0-241-30356-6

http://global.penguinrandomhouse.com

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