09012024 - Flipbook - Page 21
21
TUESDAY JANUARY 9 2024
GP Dr Gemma Newman talks to Lisa Salmon
about six mental and physical changes you can
make for lasting health and wellbeing benefits
Y
OU
may
weight,
ing
intend
get
or
t,
to
stop
PLACE
gratitude
and
love,
two
emotional states, as the rst steps
but all too often those good
to a healthy body and mind. They
crumble
this
2. LOVE
“I
year,
intentions
whatever
lose
smok-
within
a
very
short time.
are fundamental to our wellbeing,”
stresses Newman, who talks about
instead,
three kinds of love in her book – for
says GP Dr Gemma Newman, is fol-
yourself, others and the community.
What
you
need
to
do
She suggests people use positive
low just six easy steps to get well and
stay well – chances are everything
afrmations,
else you want to achieve will then
or
just fall into place.
pliments,
identify
mentors,
learn
and
role
to
models
accept
strive
for
com-
positive
“Making a rm and xed resolu-
relationships, as studies show lone-
tion on January 1 is usually not the
liness and isolation are risk factors
way to go,” she points out.
for premature death.
“I
think
a
lot
when
Learning how to forgive is also a
they’re starting to make new year’s
part of love, she says, pointing out:
changes,
“Data
think
of
people,
they’ve
got
to
use
shows
that
power doesn’t really last for anyone.
pain perception for people who are
“It’s
very
much
there
are
about
under-
marginal
gains
can
training
in
standing
forgiveness
active
their willpower, and then that will-
actually
reduce
suffering with chronic disease conditions.”
to be made, but if you’re consistent,
then the trajectory of your whole life
can change.
“So having an exploration about
what
3. OUTSIDE
THE
people’s
core
what’s actually
really
values
are,
important
to
any
changes
restor-
“abundant and exciting”, says Newman.
Sun exposure – not too much because of the skin cancer risk – has
tain them because it’s coming from
been shown to lower blood pressure
a sense of self-identity rather than a
and
sense of ‘I’ve got to use my willpow-
says, and this may be linked to nitric
er every day.’”
oxide, which has a positive effect on
on
her
can
the
main-
Drawing
they
showing
ative power of the natural world is
them, means that if they decide to
make
evidence
clinical
experi-
ence as a GP, as well as her study
of
medicine,
and
the
nutrition,
power
of
mortality,
she
blood pressure, being released when
the sun touches the skin.
psychology
nature,
cardiovascular
Vitamin D is also produced when
Newman
sunlight touches the skin, and this
has created the six-part framework
is vital for bone growth and many
outlined in her book Get Well, Stay
other things. One study also found
Well, which she says is the key to a
vitamin
healthier, happier life.
function, says Newman.
D
And
1. GRATITUDE
health
can
help
then
there’s
benets
of
NEWMAN explains that the brain’s
“Connecting
with
limbic
a
effect
system
emotions,
of
the
is
and
brain
responsible
that
also
particular
includes
for
part
the
hy-
profound
health,”
points
that
nature
on
brain
mental
outside.
can
our
have
mental
Newman,
in
one
functions
minutes a day, one group in a nat-
sleep,
metabolism and how we grow.
ural
“Studies have shown that gratitude activates the whole limbic sys-
area
and
the
to
walk
two
groups
hunger,
asked
who
study,
pothalamus, which regulates bodily
including
were
the
getting
stresses
out
improve
other
in
for
a
90
high-
trafc urban setting.
Subsequent tests showed those
tem and in particular the hypothal-
who
amus, making the systems function
duced
more efciently,” she says, pointing
brain associated with rumination, a
out
key factor in depression.
that
numerous
studies
have
linked gratitude to better sleep, and
because
with
gratitude
feel-good
oods
the
brain
nature
in
a
showed
region
of
rethe
they help our bodies ght disease,”
system.
Newman
explains
4. VEG
NEWMAN
antimicrobial
the
blood pressure and reduced stress.
phytoncides,
can
encour-
age gratitude, she says, are regular
bedtimes
when
we
them
spend
time in nature we breathe them in.
power
of
The
book
plant-based
on
nutri-
reported
that
contribute
to
un-
more
death and disability than smoking,
things you’re grateful for when you
blood cell called natural killer cells
The
wake up and go to bed, and keep-
(or NK cells). These cells are criti-
sis
ing a gratitude journal in which you
cal to our immune systems because
that one in ve deaths are caused by
and
most
of
risk
drug
use
has
you’re
emotions
can
reduce
“A
to
evaluate
the
effect
of gratitude on pain indicated that
16% of the subjects who kept a gratitude journal reported reduced pain.
By regulating the level of dopamine,
gratitude
reduces
subjective
feel-
ings of pain.”
She
adds:
“How
often
do
we
spare a moment to think about what
we
are
enjoying
and
loving
about
our lives at this very moment? This
is something we can purposely do to
reap life’s biggest rewards.”
It’s reported that unhealthy diets contribute
to more death and disability than smoking,
alcohol and drug use combined. The most
comprehensive analysis of risk factors has
determined that one in five deaths are caused
by an unhealthy diet
diet
help
disease.”
are
the
least
healthy, and adds: “Healthy choices
and
are key
body,
as
to a
well
our
cancer
Although
help
a
stronger
kill
pain,
Alzheimer’s
5. EXERCISE
being
good
Creating
happiness,
meal
treating
having
needed
for
a
and
a
system,
the
and
risk
of
improve
attention,
healthy
sensible
times,
relaxation
is
immune
reduce
one
says Newman.
tine,
in
improve
in three people struggle to nod off,
studies show it’s strongly linked to
helpful
Alzheimer’s
can
disease
concentration
extremely
for us physically, exercise is great for
and
sleep
off
er, make it easier to maintain weight,
self-
create
as
and
ward
as
our food choices make us feel.”
WELL
and
mood, help make your heart healthi-
compassion and awareness of how
AS
weight
healthy
thriving body and mind,” she says,
study
good
obesity,
foods),
“Movement
says.
a
tra-processed
depression.
ble tool when dealing with pain,” she
and
fat (mainly from eating meat and ul-
the mind too – Newman says large
pain perception and so are a valua-
exercise
us stay well, sleep can also help us
serious problems like heart attacks,
analy-
determined
grateful for.
“Positive
whole
combined.
comprehensive
factors
in
maintain
mind
it’s
diets
low
bles, and high in salt and saturated
“Globally,
healthy
as
diets
grains, fruit, nuts, seeds and vegeta-
and nutrition
alcohol
things
says
tion for health, and she points out:
ing the amount of a type of white
the
in
and
called
written
a
and she suggests thinking of three
all
out
germs,
protect
already
Doctor,
“Our bodies respond by increas-
down
going
from
compounds
which
has
Power
nature,
write
and
She
And there’s even benets for our
immune
an unhealthy diet.”
she explains.
been linked to decreased pain, lower
that
has
in
activity
Plant
habits
it
walked
that trees and plants emit airborne
Simple
hormones,
GP Dr Gemma Newman has created a six-part framework which she says is the key to a healthier, happier life
PICTURE: ALI GEROMOSCHOS/WILLOW SKY PHOTOGRAPHY/PA
and
sleep
naps,
exercise,
rou-
earlier
active
meditation
can
all
help, she says.
Newman stresses that she’s not
pointing out that you can slash your
suggesting
premature
overhaul of their lives and bring in a
death
risk
by
20-30%
by walking for 20-30 minutes a day,
compared to people who do no exercise at all.
life, looking younger would be a bo-
have
a
massive
series of huge changes immediately.
“I’m not saying you have to completely
And if you’re going to live a long
people
turn
your
life
around,”
she
says.
“These
are
the
tools
if
you’re
nus – and research has found exer-
wanting to make some changes, and
cise helps slow cellular ageing, says
I’ve suggested a maximum of three
Newman.
small things people might want to
go with initially. I want people to re6. SLEEP
“SLEEP is vital,” says Newman. “Just
ally think about their own personal
health journey.”