PILLAR 2 Relax

‘Afew years back, I started to wonder why I was getting patients back who were making good diet changes but weren’t losing weight. So I dug into the research and found that when we’re stressed, the levels of a hormone called cortisol go up,’ says Dr Chatterjee. Plenty of studies show high cortisol is associated with weight gain. Constant stress can lead to sleep disruption and chronic inflammation, and also worsen menopausal symptoms.

1SCHEDULE 15 MINUTES OF ME-TIME EVERY DAY It doesn’t matter what – gardening, reading, music, dancing, walking or reading a magazine – but no screens.

2HAVE A SCREEN-FREE SUNDAY We check our phones 221 times a day, according to one study. Once a week, live your day offline.

3KEEP A GRATITUDE JOURNAL Every night, before you go to sleep, write a list of all the things you’re grateful for.

4PRACTISE STILLNESS DAILY, IDEALLY FOR AT LEAST FIVE MINUTES It could be really listening to a song you love, Tai Chi or meditating with an app. Or do this simple 3-4-5 breathing exercise: breathe in for three seconds, hold for four, then breathe out for five.

5EAT ONE MEAL A DAY AT A TABLE – in company if possible and without mobile devices!