Making Changes


with Dr Rangan Chatterjee

Many women suffering hormonal imbalances find it frustrating to be told by their Doctor that the only solution is some form of medication, or indeed, just to ‘get on with it’!

One doctor, who is doing things differently, is Dr. Rangan Chatterjee. This long-time GP is one of the most influential doctors in the United Kingdom, spreading the message far and wide that the natural approach can go a long way. He is the author of two books, The 4 Pillar Plan and The Stress Solution, a regular commentator on BBC Radio, the host of his own popular podcast, Feel Better Live More, and now also the star of the BBC One series Doctor in the House.

For the show, the physician lives with three different families in their own homes for a month at a time. During his stay with each he gets to know the family members well, and is able to advise them on how to make a number of small, achievable changes to their diet and lifestyle to get their health in order.

Dr Chatterjee is known for taking a 360-degree approach to health which is all about finding and maintaining good health, avoiding illness, and living longer. In an interview with The Telegraph in the UK, the doctor said, “Good health isn’t as hard as we think it is. I always tell patients that most healthcare takes place in the home. It is based around what you put on a
plate and how you use your feet.’’

When it comes to sensible, healthy living, two of the big things Dr Chatterjee espouses is combatting stress and cutting back on sugary and processed foods. For people facing hormonal changes and issues, this is particularly important. On his blog, the doctor explains why.

“If your stress hormones – like cortisol – are raised, this will have an impact on many of your other hormones. If you are on a blood sugar roller coaster all day because of your high sugar diet, your insulin levels will be fluctuating and this can lead to subsequent changes in your cortisol and adrenaline levels. They’re all linked.”

Dr Chatterjee addresses the issue of stress triggers and their effects in his latest book, The Stress Solution.

Speaking with the Irish Examiner, the physician noted that, “what we often don’t realise is that the reason we are engaging in certain lifestyle choices, whether it’s too much sugar (or) too much alcohol, is a compensation for the stresses in our life.”

His book offers tips and tools which are tried and tested. “They’re the things that I’ve been using for years with my patients. These are busy people with busy lives. Most of (the strategies) take less than 10 minutes a day. Most of them are free. I want
to show people that it’s not as hard as you think it is to lower the stress in your life.”

He suggests a variety of simple tools people can use to not hit their daily stress threshold so quickly. In particular, people need to try to reduce the number of micro stress doses (MSDs) they’re exposed to each day. This is especially key in the morning.

“One tip is to not look at your phone first thing in the morning,” he told the Irish Examiner. “It’s such a game-changer for so many people. If people can bookend the start and the end of the day, where they don’t look at their tech, I think it’s really helpful. If you look at your phone first thing you’ll go to reactive mode straight away.”

To be most effective, Dr Chatterjee believes an ideal morning routine has three components: mindfulness, movement, and mindset. This might include things like deep breathing, meditation, yoga, star jumps, and setting yourself up for a positive
start to the day. Affirmations, for example, are good for this.

“Affirmations are short statements, very powerful, that you repeat over and over again, to help feed your brain information that everything is OK.”

Being tech-free at some points during the day at least, such as getting away from your phone and computer at lunch, is important, as is face-to-face time with friends.

By following some of Dr Chatterjee’s guidance, women suffering from hormonal challenges should hopefully be able to see a reduction in the symptoms they face.

To find out more about Dr Chatterjee and his books, TV show, podcast, blog,courses and more, head to