Gemma’s six essential health prescriptions

Gratitude – studies have linked the practice of gratitude to better sleep, the release of feel-good chemicals and increased likelihood of making healthy food choices. Gemma shares simple habits for encouraging gratitude in daily life, including navigating loss, heartbreak and trauma, as well as visualisation techniques.

Love – in an age of digital connection, there is a sharp increase in the number of people experiencing loneliness, social isolation and depression. Gemma outlines the health bene ts of self-compassion, forgiveness and belonging, with simple exercises that range from quieting the inner critic to the power of taking a compliment.

Outside – research shows that people who spend more time in green spaces have less risk of chronic disease. Gemma o ers tips for making the most of ‘nature’s antidepressant’, including speci c advice for people who live in urban areas, as well as guidance on nature therapies for both indoors and outdoors.

Vegetables – Gemma is a leading expert on the advantages of a plantbased diet for radically improved long-term health: studies have shown that a daily habit of eating more plants can reduce the risk of heart disease, cancer and diabetes as well as improve gut health, immunity, skin health and hormone regulation. Alongside Gemma’s practical guidance, this chapter features easy plant-based recipes to help readers get started, including recipe contributions and personal transformation stories from Deliciously Ella, Dr Rupy Aujla and e Happy Pear.

Exercise – studies indicate that not only can exercise make you live longer, just 10 minutes of exercise a week can make you happier. For many people, it can be intimidating to create a consistent exercise habit and Gemma shares easy ways to incorporate more movement into an everyday lifestyle.

Sleep – sleep deprivation has now reached epidemic levels and studies show that 1 in 3 of us su er from poor sleep. Gemma shares her essential tips for improving sleep, including for shi workers and those struggling with insomnia.

Get Well, Stay Well by Dr Gemma Newman, published by Ebury Press