A guide on How To Make Disease Disappear: A book by Dr.Rangan Chatterjee

A Guide on How To Make Disease Disappear

The purpose of my blogs is to share varied information on fulfilling your health goals. This objective was strengthened after delving into the great content from the book, “How to Make Disease Disappear”,
In my opinion, the wisdom provided by Dr. Chatterjee in his book is invaluable and shouldn’t be missed by readers. Health Goals For All aligns with the information reflected in this knowledge bomb.

Chronic diseases such as Type 2 diabetes, high blood pressure, depression, and dementia are the leading causes of death in today’s society. Dr. Chatterjee states that Achieving and maintaining good health is in our grasp through small alterations and modifications in our lifestyle.

Dr. Chatterjee’s book is based on case studies of his real patients and practical knowledge. In his book, he explains how a healthy life revolves around four pillars:

Relaxation

Food

Sleep

Movement

Relaxing

The first pillar is relaxation. I am completely on board with this perspective of a healthy life, as I can perceive the reflection of my ideas in the above-mentioned element.

The first element in the relaxation pillar is “Me Time”. Establish a ritual around  “me time”. As per Dr. Chatterjee’s advice spend at least 15 minutes completely dedicated to yourself (gardening, listening to music, reading a book, dancing, or any other activity of your choice) The sole requirement is to practice this technique without smartphones or any other form of screen time, as this practice promises immense benefits for mental and physical health.

The second element is an extension of the first one where the author explains how we spend hours of our precious time on social media. Social media showcases the most positive sides of people’s lives and cultivates an illusion that others enjoy great success consequently we start to compare with others, which leads to stress and depression.

The third element of promoting Relaxation is “maintaining a gratitude journal”.
The recommendation is to write down three things you are grateful for every night before you sleep. Researchers from the University of Manchester revealed that individuals enforcing gratitude experienced better sleep and reported elevated energy.

The fourth element of Relaxation is to “practice stillness”. According to Dr. Chatterjee, meditation improves your sleep, focus, and mental and physical health.

Researchers disclosed that stress has the potential to alter the composition of our gut health! Incorporating a simple morning ritual such as meditation, and embracing stillness leads to a healthier life.

The last element of relaxation is to “reclaim your dining table”. This means connecting with your family at the dinner table, savoring the food with gossip, laughter, and deeper connection.

Food

The second pillar is eating. The first element of “Eat” is to “De-Normalize Sugar”, The pillar possessed is the greatest challenge for the doctor due to the pervasive presence of sugar even in unexpected places. Consumption of sugar not only contributes to diseases like Type 2 diabetes but is also partially   associated with chronic diseases such as:

• Obesity

• Increased levels of VLDL (a harmful form of cholesterol)

• Raised blood pressure owing to increased retention of salt and water

• Increased breast cancer risk.

Although  Sugar independently is not responsible for obesity and chronic diseases, it certainly plays a role. The doctor advises you to be mindful in consuming your sweet treats.

The second element of “Eat” is “A New Definition Of ‘Five A Day’”. In this element doctor recommends striving for 5 portions of vegetables every day ideally a variety of different colors. The diverse variety of colors in vegetables is beneficial for gut bacteria, commonly called microbiome. Repairing of the damaged microbiome can be achieved through simply consuming plant-based fiber, also known as prebiotic fiber.

The third Element of “Eat” is to “Introduce Daily Micro-Fast”. Dr. Chatterjee suggests inculcating the twelve-hour eating window, gradually minimizing the window. Providing this break yields immense health benefits. After depleting its internal fuel in the form of glycogen liver initiates fat burning.  Upon reaching the twelve-hour mark,  autophagy the process which rejuvenates and cleanses cells becomes active.

The fourth element of “Eat” is “Aim to drink approximately 1.2 liters of water”. Sixty percent of our body is made up of water. If we lose even 2% of the water in our bodies it can have detrimental effects on our physical and mental health. The doctor advocated being hydrated.

The fifth element of “Eat” emphasizes “Unprocess Your Diet”, its simply explains to steer away from anything that is processed and contains a longer list of ingredients.. The idea is to make nutritional choices by avoiding processed food without the need to meticulously count calories portion sixes, fats, carbs, etc.

Move

Within the third pillar, the first element is “Walk More,  Dr. Chatterjee suggests aiming at 10,000 steps per day. Especially for the individuals who are beginning their health journey.  Walking is like breathing; it is a core activity performed by the brain effortlessly. Incorporating walking into the routine has enormous benefits. As beneath

• Reduced risk of Alzheimer’s

• Reduced risk of cancer

• Improved mental well-being

• Better quality of life

• Reduced risk of heart attack

• Reduced risk of type 2 diabetes

Enclosed second element of “Move” is to “Become Stronger”. Dr. Chatterjee recommends implementing a routine of some form of strength training twice a week. The benefits of strength training include:

• Better body composition

• Reverse aging

• Better insulin sensitivity

• Reduced risk of muscle loss

• Improved hormonal profile

• Increased self-esteem

• Reduced type 2 diabetes

• Improved brain health

• Reduced risk of osteoporosis

• Reduction in stress and anxiety.

The third element of “Move” contains “Begin Regular High-Intensity Interval Training”. High-intensity training also referred to as HIIT, is considered an intense and condensed form of exercise. Determine a form of HIIT, that suits your preferences and engage in two fifteen-minute sessions. The tremendous health benefits associated with HIIT are:

• Slowing Aging Process

• Increasing growth of brain cells

• Improving insulin sensitivity 

• Losing internal visceral fat

• Increasing mitochondrial numbers and functions

• Losing weight

Sleep

Last but not least is the “Sleep” pillar. The first element of sleep is “Create An Environment Of Absolute Darkness”, this involves maintaining complete darkness and eliminating all electronic devices. Darkness serves as a rest signal to the body triggering the production of the hormone melatonin the hormone facilitates sleep.

The second element of the “Sleep” aspect is“Embrace Morning Light”. As recommended by Dr. Chatterjee proposes spending twenty minutes outside every morning. The practice offers the advantages of exposing ourselves to nature, associating with nature, and contributing to our psychological well-being.

*The third element of “Sleep” is to “Create A Bedtime Routine”. Embark on your evening relaxation with a “No-Tech 90”, ritual this signifies the time to turn all your devices down.

The fourth element of “Sleep” is to “Manage your commotion”. Minimize any activity that raises emotional tension before bedtime, your sleep refrain activity disturbs sleep. Sleep deprivation contributes to several lifestyle diseases.

The last element of “Sleep” is to “Enjoy Your Caffeine Before Noon”. Make a point to consume caffeine it can adversely affect your sleep. Adenosine is a chemical responsible for inducing sleep. Caffeine blocks adenosine receptors resulting in the body’s inability to sense adenosine.

At last, Dr. Chatterjee suggests finding your balance, he claims to save many lives with this approach.

I trust you gained insight from Dr. Chatterjee’s health perspective, I would be glad to hear your thoughts on this book and discuss any ideas you found intriguing.