Beat stress with science: 4 key techniques for stress relief | Dr. Rangan Chatterjee
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- Опубликовано: 9 июн 2024
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Stress is a main factor contributing to ill health, and Dr. Rangan Chatterjee believes that it’s the number-one cause of the illnesses he treats.
In today's episode of ZOE Science & Nutrition, Rangan sheds light on the causes of stress, ranging from sleep deprivation and overwhelming workloads to a lack of quality time with others.
You’ll learn how “microdoses” of stress can reach a tipping point, why recognizing these doses is key, and which powerful strategies can help you cope.
Are you ready to transform your relationship to stress?
Dr. Rangan Chatterjee is regarded as one of the most influential medical doctors in the U.K. He wants to change how medicine is practiced for years to come, and his mission is to help 100 million people around the globe live better lives. He’s a professor of health communication and education at the University of Chester, and he hosts one of the most listened-to health podcasts in the U.K. and Europe - Feel Better, Live More has had over 200 million listens to date and is listened to and watched by over 8 million people every month.
If you want to uncover the right foods for your body, head to zoe.com/podcast and get 10% off your personalised nutrition program.
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Timecodes:
00:00 Introduction
01:49 Quickfire Questions
05:29 What is stress?
09:03 Our bodies respond to physical and emotional stress in a similar way
11:49 How much stress is bad for us?
17:24 How do micro stress doses affect us?
21:15 Modern life stress is different!
24:24 Stress is the number 1 cause of disease today
31:28 Do women and men perceive stress in the same way?
32:45 Breathing techniques for stress reduction
38:31 Movement and exercise for stress reduction
43:20 How to make new behaviors into habits
45:20 The impact of human touch
50:55 The power of journaling
54:44 Summary
Mentioned in today’s episode:
Touch stimulation study by Francis McGlone from Infant Mental Health Journal pubmed.ncbi.nlm.nih.gov/34752...
Motivation Wave by Dr BJ Fogg from behaviourmodel.org
behaviormodel.org/
Books:
The Stress Solution by Rangan Chatterjee
drchatterjee.com/the-stress-s...
Feel better in 5 by Rangan Chatterjee
drchatterjee.com/feel-better-...
Podcast:
drchatterjee.com/blog/categor...
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover it.
Episode transcripts are available here: joinzoe.com/learn/category/po... 
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I am a massage therapist, reflexologist, yogi, pilates junkie, meditator, enjoy prayer and have five children, two with special needs. I home educate and am a full time home maker. I don’t get much sleep. If you put all that together, what I will say is - human touch has to be one of the most underrated super powers we have. I live a high stress life, including huge financial strain, but for the most part maintain excellent health. None of my children have ever had even one dose of calpol (eldest fifteen, youngest 17 months) - I have been continually present with them all and have co slept with them all. This lifestyle is not for everyone but this is my life - and I definitely can attest to the incredible power of loving, wanted human touch.
I think we idealize earlier times as being less stressful. People dealt with chronic stressors like wars, droughts, untreatable health conditions, poverty, oppression, etc.
They're not talking about 90 years ago, but 10 years ago.
This is very true. However, the diet many years ago was not full of ultra processed, sugar-rich food which causes spikes in blood sugar. Most humans did a serious amount of physical exercise compared to nowadays which counterbalanced the surge in catecholamines that they were experiencing. The stress that they endured was often more beneficial than the very low level abuse that many modern humans experience. Rangan refers to "micro-stress doses" (MSDs) and the individual thresholds. This is the nub of the issue! Psychological distress was less pronounced 70-80 years ago, as the vast majority of humans had very little time to sit and ponder about their lives. With mechanisation, automation and technological advancement modern humans have a lot of 'loose' time on their hands. People live much longer nowadays, so it is inevitable that people in their 60s onwards have endured five decades of low level, chronic stress. This is an excellent podcast.
I’ve been to the doctors with different symptoms and they’ve always said it’s stressed. What they’ve never done is then help. They just send me a way to figure it out myself. This is the first doctor who’s ever talked about techniques and actual micro level causes!
Zoe amazes me. I'm still dumbfounded by the knowledge the doctors share in true concern for one's health and well being. Stress plays a huge role with our health and well being. It's about time the medical professionals stood up and shouted it to the world. Hehe at least on RUclips. I can't wait to reveal my results down the road since my journey has just begun. Happy trails!
Excellent podcast episode. Can’t come at a better time of my life.
Thank you Zoe...
As a Family physician i have got benefit from your informations...Regards
This is just such a brilliant channel. All this information that we sort of know a bit about but then it’s like a light being switched on each time. Thanks!!
What a brilliant podcast. I think technology is to blame for a lot of stress. I also think the use of self-service tills etc, companies using robots on call centres all adds to this as we are missing the human contact @nd understanding, especially for older people.
I find other people's behaviour the cause of my stress
I love Dr. Rangan. He to makes so much sense xxx and his voice is so soothing ❤
Fantastic episode!!!
Your channel is amazing!!!
I'm so grateful!😊😊😊
So good! Dr Chatterjee is an exceptional human being and shares such great information! ❤
Wonderful and simply put and SO very true!
Fantastic episode!!! So many helpful informations. Thank you so much dr Rangan and Jonathan Wolf!
Brilliant podcast. Thanks
Really great episode. Lots that confirmed my own suspicions and lots of extra info backed up by studies or people more experienced than myself. Rangan was really easy to listen to.
Great video, thank you. It's good to hear the scientific facts behind many things we already know. I will share this, thanks.
🎶 track? It’s *Cats Walking* by *Yomoti* - and yes we are THRILLED to be your trusted provider.
ruclips.net/video/B9Evceq6V1g/видео.html
// Epidemic Sound
Brilliant summary, followed RC videos years before Zoe after fellow GP recommended in 2018. Most refreshing.
Thanks very much. Very helpful to me at this time.
A very informative, helpful podcast.Thankyou
valuable talk with actionable things
That was so helpful. Thank you Ron, John and Zoe! I'm going to put the breathing into practice and think about all the other tidbits too. Thank you! Zoe is a fantastic help to the world. I love the talks.
Excellent podcast
Great insights on the importance of touch.
I love Zoe! It's making a huge difference to my health and life. Gratitude.
Did you sign up Ann? I'm always put off by the heavy marketing and pricing structure.
Yes, don't look at your phone first thing in the morning. This is greatly liberating
❤
Great tips. Really recommend watching.
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Side note:
Greed of small minority is responsible for the stress of vast majority.
Unfortunately these broken society pipes no one want to tackle. Which is pity.
Cortigenix’s Cortisol Over Time (COT) test has been a game-changer for managing my chronic stress! It measures cortisol levels over the last 3 months. Thanks Zoe for the podcast! ⭐️
So, your Cortisol is high. What then?
Thankyou, I've been wanting to check my cortisol levels for some time.
Another amazing episode! Congrats to both of you for this excellent summary of what’s available to reduce stress.👍🙏👌🚀
A hug a day keeps the Dr away! Yay! Well, we all knew that didn’t we😜😇😂 Best breathing I’ve experienced is 2:1 breathing technique; basically count your in breath: breath in slowly through the nose, hold breath for 4 seconds, breath out through the mouth but make your out breath twice the length of your in breath. Works every time and within minutes. I am now at 3 breaths per minute and totally chilled! Relaxation is in the exhalation! As anyone in Breathology knows, thanks Stig! (Severinsen )
Any chance of a Zoe package for people with intolerance to certain types of food?
about touch - is it the same benefit with stressreduction for the one who is doing the thoching strokes?
So make it easy and attach it to an existing activity.
Immensely useful toward the end with the practical & easy approaches to dealing with stress. I didn't realise that stress causes diabetes. Love the idea that human touch is so calming to us. I've been doing some work on the Vagus nerve which I've found very useful and takes the idea of breathwork to another level. Working out stress through exercise is a great thought and making it easy to do is really helpful. Thank you very much.
I'm a big fan of Rangan but none of this is new. It's great to see him on Zoe, though. His connection between a row with his wife and then getting a back spasm is a crucial further step for chronic pain sufferers.
Yes indeed. I had a client who wrote a book many years ago about 'dis-ease'. Linking mental pain with physical pain. I wish I still had that book!
Great podcast as always. You guys are leading the way in informative lifestyle videos and your guests are top notch. Why not practice what you preach in this podcast though about preventing mini stressors in our lives and cease forever nudging us through click bait and persistent requests to turn on notifications. Trust us to watch your podcasts in our own time because they’re good and worthy of watching and not because a little bell notifies us so we become an audience of Pavlovian dogs!
After an hour of saying stress is bad, "we could do an hour on stress relieving techniques." Then why didn't you do that. Everyone already knows constant stress is bad.
I heard Weighted blanket helps with stress and anxiety - or hugging a teddybear/cushion
Good luck with getting touched nowadays. People are terrified to do it, and self-touching is definitely second rate.
These techniques are efficient but they just help you coping with stress.
How bout getting to the root of the problem and find out why one is so stressed?
I feel like giving tips isn't good enough and if someone is dealing with stress related issues they should see a therapist.
It might take some time to overcome this but it's then for life.
What about stress and ADHD ? They must be at high risk of diabetes, as constantly in fight or flight mode
The claim that chronic stress alone can cause type 2 diabetes is a rather bold and unsubstantiated claim. I'd like to see the study that can teaase out chronic stress alone as being the caue I'm sure it's much more nuanced than that!
From memory, it's that chronic stress encourages poor and hurried food choices, weight is increased....type 2
Also chronic hormone release as a reaction to being in fight or flight all day/week/month ...
Getting very stressed by Jonathan's interruptions
Interact with medical "care givers" high stress ask each other for a TRUST MOMENT
1950’s adults absorbed and processed the same amount of information in their lifetime as the average millennial digests in 1 YEAR….😮…yup
I read recently that in the 2000s there was a study that an “average” 13 year old had levels of anxiety that would constitute being in a mental institution in the 1950s for the same aged child… I imagine it’s only gotten worse since then.
I got a micro stress dose when Rangan nearly knocked over his glass of water hahaha
I hate the word exersise to me it means hard graft. Movement l like better its something we all can do.
Jonathan please let them finish a sentence rather than you finishing it for them !
A big Zoe fan
? I thought it was excellent normal human interaction & didn’t notice anything untoward that would annoy me… but that’s just me. Maybe I need to be more critical.
There is no problem with Jonathan's inyerventions
Perhaps you need to stress less about Jonathan's style. I thought this was an excellent presentation.
he needs to learn to not constantly be the center of attention when a expert hasn't finished his explanation, it's rude
I had more of an impression that he was listening carefully and wanted to clarify points for his own understanding, or potentially for the understanding of some of the audience. I think that he tries to predict questions that the audience might have.
Love the podcasts in general but are all guests and hosts briefed to use first names as much as possible??
It’s so annoying and a makes the conversations seem really unnatural.
He's got mixed up with the lion, it's called fight or flight, Not stress. Too much exercise can cause stress on the body too.
The fight or flight condition is a massive but acute stress response.
Nothing new here. A total waste of time.
Jonathan, you ruin the momentum and intensity of the conversation with your questions. I wish if you let them complete it first. 😢
Nothing new here. This was a total waste of time.