Stick to the five-ingredient rule and have a ‘no tech 90’ before bed: TV doctor reveals VERY simple ways to overhaul your health (and says hitting the gym isn't everything)

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With a new year underway, many of us will be on a health kick right now - whether that's hitting the gym more regularly or sticking to a strict new diet.

But TV doctor Rangan Chatterjee says that a lot of people tend to go wrong because they focus solely on one area, forgetting that the body is interconnected. 

He suggests that we instead look at making a series of small, achievable changes to our lifestyle in four central areas: eating, sleeping, movement and relaxation.

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TV doctor Rangan Chatterjee has suggested a series of small, achievable changes we can make to improve our health 

Speaking to FEMAIL, Dr Chatterjee, who has written a new book entitled The 4 Pillar Plan, explains: 'These are the four most controllable components of our health. All of us have the ability to feel better than we currently do.

'The biggest issue is that we overly focus on one area. We think there's a perfect diet, we think there's a perfect gym regime. 

'But in reality, good health actually isn't that complicated. Small changes to your lifestyle make a huge difference.'

The GP, who stars on the BBC's Doctor in the House, adds that we should stop putting too much pressure on ourselves, particularly at this time of year.

'It’s not about being perfect – it’s about balance and just doing enough,' he explained.

FIVE INGREDIENT RULE

If you want to boost your energy levels, avoiding refined and highly processed foods is the way to go.

'These are the things that drain your energy - your crisps, your cakes, your muffins,' Dr Chatterjee explains. 'Even lots of breads these days have got sugar as an added ingredient.'

Dr Chatterjee says that products that have more than five ingredients in it on the food label are likely to be highly processed 

He has a simple trick to help cut out these foods: the five-ingredient rule.

'I would ask people to just look at their labels. If a product has more than five ingredients in it, it’s likely to be highly processed,' he says.

'That’s one tip that a lot of my patients, and my friends and family, find useful.'  

NO TECH 90  

Many of us are guilty of scrolling on our phones right before bed - but this is having a detrimental impact on our sleep routine.

Dr Chatterjee therefore suggests that we adopt a 'no-tech 90' rule before we go to sleep.

Switching off all devices for 90 minutes before you go to bed will help you sleep 

'For 90 minutes before bed, you switch off all modern technology: phones, laptops and tablets,' he explains. 

This is because the blue light that these devices emit reduces our levels of the hormone melatonin, which is what we need to help us fall asleep.

Dr Chatterjee adds that the 'emotional noise' from these devices will also prevent us sleeping.

'If you check your emails at 10pm at night, it’s going to stimulate you and be a stressor for your body,' he says.

'DE-NORMALISE' SUGAR

While many people see sugar as the devil when it comes to being healthy, Dr Chatterjee says we don't need to cut it out completely.

'I think we’ve really demonised sugar, and the truth is that we’re hard-wired to crave sugar. We love sweet things,' he explains.  

Instead of having to cut out sugar completely, you can 'de-normalise' it by making it an occasional treat rather than an every day norm 

'But I think we should denormalsie sugar. Sugar should be the occasional treat rather than the every day norm.

'I’m not saying that people have to go on a big sugar detox – it’s a case of getting it out of the house. If it’s in the cupboard, you will have it.'  

12-HOUR FOOD WINDOW 

The GP stresses that we should think about when we eat, as well as what we eat.

'Eating all your food in a 12-hour window is incredibly beneficial,' he says. 'It helps our sleep quality, it helps our weight, it helps our blood sugar control, our immune system function.

'Particularly at this time of year, we might find ourselves snacking in the evening in front of the TV even when we’re not hungry. So this 12-hour window can be really helpful.'  

MORNING LIGHT

Exposure to natural daylight is also incredibly important when it comes to our mood and productivity.

'It’s this idea about going outside in the morning for 10 or 15 minutes. It helps set your body’s natural daily rhythm,' Dr Chatterjee explains.   

Getting outside in the morning is important in order to set your body’s natural daily rhythm 

'This can be anything, like getting off your train or parking 10 minutes from your destination and just walking outside.'  

ME TIME

Dr Chatterjee describes stress as 'endemic in our modern lives' - which is why making time to relax is more important than ever.

He suggests that we take 15 minutes a day to focus on ourselves.

Dr Chatterjee says having 15 minutes of 'me time' a day can be extremely beneficial 

'It sounds very soft and very simple in isolation but I have seen this dramatically change the health of so many patients,' he explains. 

'Whether it’s for weight loss or having more energy, having 15 minutes out a day - without your phone – can be incredibly beneficial. 

'It can be sitting in a café, going for a walk, doing some yoga, having a bath. It can be anything you want it to be.'   

The 4-Pillar Plan How to Relax, Eat, Move and Sleep Your Way to a Longer, Healthier Life by Dr Rangan Chatterjee (Penguin Life, £12.99) is out now