Welcome to the podcast Leger om Live, or Doctors on Life, as it's called in English. My name is Annette Draglen. I'm a medical doctor, and my intention with this podcast is to make useful, fun, and important knowledge about body health and mind easily accessible to us all.
Today, I have Charlotte Solter as my guest. Welcome, Charlotte. She is a trained doctor in the UK and has also completed her specialization in general practice. She has worked as a GP in the military and at the NHS, National Health Service in the UK. In 2020, she moved to Norway with her family.
and completed the International Board of Lifestyle Medicine Diploma in 2022, and since then became an associate member of the European Lifestyle Medicine Council and have co-founded the Norske Forening for Livestilsmedicin. What is that called in English? That would translate to the Norwegian Society of Lifestyle Medicine.
Yeah, that's such a great and important job. She's currently working as head of lifestyle medicine at CRI, where she is where she's passionate about using lifestyle medicine to help improve her patients well-being and quality of life. Welcome Charlotte Salter. Hi. This is so exciting. I'm so happy to have you here. And you work right across the street. Yeah, it's not far. It's just in Vika. Yeah. So you moved to Norway
Four years ago? Yeah, almost. So it was summer 2020. I wouldn't recommend moving country in the middle of a pandemic or Brexit.
Oh no, really? It was quite hard. Oh yeah, that must have been really hard because it was impossible to get to know new people then. Yeah, it was a challenge. But where did you start to work then? Right at Creore? No, I've had an interesting journey. First of all, I had to learn Norwegian. So I know we're speaking English now, but I can prate little Norsk.
Yeah, your Norwegian is great. Oh, thank you. Last time we met, we talked in Norwegian probably half of the time. Yeah, thanks. And I actually started working. My first job was at a Faber polyclinic in Skagen. So helping people who thought they had COVID symptoms and who had a fever and couldn't go to see their fast leg and they come and see me. Oh, so you met like 20 corona patients a day. Yeah.
in full utstyr. Oh wow. Yeah, so that was pretty intense, but it was a really great way to practice my Norwegian because I get to ask the same questions every day. How do you do? And it's a really great way to practice, but that was kind of the stepping stone to then getting a more normal job.
Yeah, and you live in Hostelum, we just talked about it. You've found a really great society there and we're going to talk about relationships later in this episode, but today we're going to talk about lifestyle medicine first of all. What is lifestyle medicine? Yeah, so there isn't just one definition.
And I think the definition really depends on your view of it or which country you're from. But what I would suggest lifestyle medicine is, it's a relatively new, evidence-based field of medicine. And we're focusing on lifestyle habits that lead to the causes of many chronic diseases.
And lifestyle medicine aims to help patients and support them to make positive behavior change so that we can prevent, reverse and treat lifestyle related diseases. It's a bit of a dry. That's music. That's music in my ears. But can I can I give it a bit of context, a little sort of explain it a bit more? Absolutely.
We know that at the moment around the globe there's about 80% of disease is caused by a lifestyle related illness. And what I mean by that to give that a bit more information as well is.
So what is a lifestyle related disease? A fancy word for it in English, we would call it a non communicable disease. This is something that isn't infectious. It's not a virus or a bacteria that's smitted, infected somebody. But it is something that we are ill with that probably has an element from the way that we're living. So we call it different words, chronic disease.
yeah or lifestyle related and to bring it a little bit more.
home to Norway. If we look at the top five causes of death in Norway, all five of them are lifestyle related. Shall I run you through? Yeah. So number one is dementia. We know that a lot of dementia is related to lifestyle. Heart disease, and in there would be high blood pressure and cholesterol. Stroke.
certain types of cancer, including bowel cancer, and then chronic obstructive lung disease. So these are the top five reasons that people are dying in Norway. And I would say that all of these, and I think you would agree with me, are lifestyle related in some way.
So when we're talking about these lifestyle diseases, we know, and this is not just me sat here, but this is like the WHO and the CDC and big think tanks around the world, that all of these lifestyle related diseases have at least three factors in common. And that is unhealthy habit, unhealthy diet, physical inactivity and smoking. Hmm. So
If we look at what conventional medicine has been doing the last 50, 60, 70 years, is that we wait until a patient gets sick, they have a symptom, they come to the doctor, and then we give them some medication or an operation to help them feel better.
What lifestyle medicine is trying to do is trying to get to the root cause and say, why are you getting sick? And can we prevent this? So there's an analogy that I've borrowed from somebody that I thought was a good way to explain it. So if you had a kitchen sink and the tap is on and the tap is flowing really fast,
and there's water in the sink, but it's so much water that it's spilling over the side and it's coming onto the floor. If we imagine that water is illness, and the body is the sink, and we can tolerate quite a lot. A lot of it can go down the drain, but the bit that's spilling over, those are the symptoms. And as doctors in conventional medicine, we are mopping up the floor.
We're saying, OK, this is spilling over. You're feeling unwell. You've got all these symptoms. It's on the floor. We're going to mop it up. And we can give you medications. We can have an operation. But what lifestyle medicine is trying to do is we're trying to turn off the tap, trying to reduce this flow of water so that the body can cope with it and drain on its own. Does that make sense? Yeah, that's a really good analogy.
In health service in Norway and the UK and so many countries are great at mopping up the floor. Like if I have an illness, I want to get help from a medical doctor here in Norway in the healthcare.
But there are so many people that get illnesses that they probably or maybe would not get if they also had someone in the health care system that helped them stop the tap. Yeah, no, definitely. And there's a phrase that goes around my head all the time that we
We don't in Norway or England or a lot of countries have a health care system. We have a sickness system. Yeah. So we wait for people to get sick and then we help them. And actually what I think that we need more of is people teaching society, everybody and how to be healthy.
Yeah, I wrote an article about this with my colleagues Torkel Färö and Gunil Mellaby. And we published it at NRK. And we got so many good feedback on it. But there was someone, more than I thought there would be, from the Medical Society saying that
we don't want to, we have so much on our plate from before. And I understand that because medical doctors, nurses, biochemists, like everyone that's working in the healthcare system, they are swamped. There's so much to do because the sink or the tap has been going
on full speed for so long that we are seeing a rise in so many diseases and children are also affected by diseases that we probably got in later years before. So we have so much on our plate from before and that if we also get lifestyle medicine on our plate, we don't have time for it.
But what I was actually trying to say in that article is that it's not about the people working in the healthcare system. The people working in the healthcare system is today's heroes. Like, they are working so hard.
But we need to have someone there that can help them with turning off that tap. So maybe we that work in the medical sick care can have time to do what we're trained to do.
Yeah, I think as doctors, this isn't something that we can just lead and change everything. We need policymakers and people higher up in public health to make it easier for everybody and to make the healthy choices easier. And the first choice to make.
I mean, this isn't a blame game. This isn't a, oh, you've been living an unhealthy life and that's why you're sick. But we also need to acknowledge the vast amounts of data and research that show that by living, by changing our lifestyle habits, and doesn't have to be drastically, but by making some small changes, we can be healthier.
Yeah. And it's very confusing. If it's easier to drive to work than it is to cycle to work, well, that's a no-brainer. If it's safer, if you feel like you're going to get knocked off your bicycle, then you're going to drive. If when you go into a shop and you're hungry, the first thing you see is something that's ultra-processed and in a packet, and that's cheaper than buying the fresh fruit or you can't even find the fresh fruit, you're not going to make the right decision. But what I think is really important about lifestyle medicine
is that this should be something that is in the foundation of every person in the health service. It should be in their training so that we all have a really good understanding of how we can use bits of it to inform our practice. You know, I'm not saying that every GP is going to suddenly drastically change what they're doing day to day. But if you manage to have one or two good conversations with somebody who's at the start of their journey, maybe with
depression or problems with their cholesterol or high blood pressure and we actually give them the tools that they need to change and remind them that it is really important to change their lifestyle, then we will have helped. As well as the politicians changing and making things better from a higher, top-down way.
Exactly. To manage this, we have to cooperate. We have to cooperate with so many people in society that do different things. What you're just mentioning is like, how can we make it easier for us all to make
good choices because it's so hard to make a good choice. Like I was on winter vacation last week and I didn't have time to because we were suddenly late for the train back home and I didn't have enough time to make the food for my kids.
Pet lunch. Yeah. And I always do that. But suddenly I didn't have time. And what they serve on the train is like, I couldn't find anything that I could give to my children that was not unhealthy. So they get unhealthy food. And if there was only just one choice that so many more people would take that one choice because it was available, but we have to make it available.
And it's supply and demand, isn't it? And if people aren't demanding a good, healthy choice because they don't realize that how important it is for their health, that's also going to affect what happens in the market. Yeah, exactly. And that's why I say that knowledge is the best medicine, because if I have the knowledge and I've I've gotten more and more knowledge about this, so it's easier for me to make those choices. But before it was hard because I knew there was good for me to do that and that and that. But I didn't know why.
Now that I know why, it's so much easier because I can see that, okay, if I eat a lot of chocolate 10 o'clock in the evening, I can see that that affects my sleep. And I don't have time for that to affect my sleep because I have a lot of meetings every day. So it's easier for me to just skip that chocolate in the evening. So there's just some small changes that can improve life quality so much. Yeah, definitely.
But what are the pillars of lifestyle medicine? Yes, so there are six pillars and in no particular order. We have healthy eating, physical activity, sleep, mental well-being, positive social relations and minimizing harmful substances slash behaviors.
Can we go through them? Like, how do they affect us? And what I think is so interesting with all those pillars is that they're interconnected. Yeah, it's really hard to talk about one without it.
Talking about the others. Yeah, because they affect each other. Yeah, definitely. Which I love because it makes it so much easier than if I know that I prioritize my sleep, I know that it probably will help my gut microbiome. It will help my
how I'll work out the next day, or if I'm with my kids, I'll get, it's better, it's easier for me to have healthy relationships. Like it affects every step of those pillars. Yeah, definitely. And I think with lifestyle medicine, it is looking at that holistic approach. And that's why it's so fun to work with as well.
Yeah, I know. And what I love about it is that it's evidence-based. Because we have the science backing this up. So it's an integrated part of medicine, which is a very important part. And now we also have studies and the science behind backing this up and making it easier for us to talk about.
Because our mothers and our great grandmothers and our great great grandmothers knew how important food was. But the science behind it hasn't been, it's been hard to talk about because there has been, yeah, you know. It is really confusing as well because we get so much information from social media or we get information from advertising and so
You know, you were talking to one of your previous guests about ultra-processed food and when there's a happy cartoon on some children's food saying that it's got fruit inside, we believe that that's healthy. But that's not necessarily always the case, that it's actually a good healthy choice. So it is, it's a jungle sometimes. And it's making it so hard for us. Yeah.
But what is, I think sometimes when I'm talking about lifestyle medicine to people, they're like, oh, so everything you're mentioning is stuff we already know about. I'm like, yeah, this isn't new necessarily. But what I think is really important is that we've now got the evidence to prove that it works.
Yeah. Can I give you an example? Yes, please. So when I first got interested in lifestyle medicine, I was working in the military in England and a guy came in for a checkup and he'd put on a bit of weight, a bit of stressful job, kind of a very normal chat with somebody who's just over 40, took some blood tests and he had high cholesterol.
And so I was on my own in my office like looking up and I was quite new doctor so I was like looking at the guidelines really closely like what am I going to talk to this guy about and the first step in the cholesterol guidelines which is the same in Norway is lifestyle.
help. Lifestyle intervention, change the lifestyle. But that's all it says. It doesn't give you any examples of how to do it or what to say. It doesn't tell me what to do. But I was like, yes, I am a quite a fit doctor. I'll be able to talk to him about this. And the second after that is to start a medication, right, to help reduce cholesterol.
So the patient comes back in, and I say, you know, I'm sorry, I've got some bad news, your cholesterol's starting to go up. But the good news is, is that if you lose some weight and we do some lifestyle changes, I think we'll be able to lower this cholesterol. And he's like, oh, okay, is there anything else? I was like, well, if that doesn't work, then we can look at a medication. He says, yes, I've heard this medication's really effective. I'd like to start medication. And I was like, oh, but I want to talk about lifestyle. He's like, go on then. And then I had nothing to say.
because I didn't know how to effectively tell him to exercise or what he should be eating to have a good diet. No one had ever taught me. It's not what was covered in general practice training or at medical school, really, not practical, helpful advice. Now, if I had that same patient, I'd be able to say, yes, you know, you can take this medication that will lower your cholesterol, but you might get some side effects.
And it might not help you, in fact, because we know that we give, for every 30 people that we give a cholesterol-reducing medication, we're only expecting to save one person from a heart attack.
So those other 29 people who are getting the medication, we're just playing a numbers game. But if I'd had the information at the tip of my tongue to talk about, okay, I'd like you to try and get the minimum recommended physical movement in your day, in your week. And I talked to him in an effective way of how he could do that. And I said, I want you to add more fruit and vegetables, fiber, because we know that helps with your cholesterol.
and I want to perhaps focus on his sleep and say let's prioritise getting eight hours of sleep a night. Not only would he reduce his cholesterol but he would also probably reduce his risk of getting bowel cancer, he'd probably reduce his risk of getting heart disease in other ways because he's exercising and he probably would be less stressed and you know it'd affect his whole
life, rather than just taking one medication. But I didn't have that information then. So then I had to go and learn it. Yeah, that's so interesting. And giving a medication for one symptom, it will not give the medication for all the other symptoms that probably will pop up if you
continue the lifestyle that gave you that symptom. So there's something behind it that we have to look at as well. Looking at the root causes. Yeah. So we have the pillars. Yeah, sorry. So there was sleep. There was sleep, yes. We could start with sleep. I've written some stuff down because I thought for each pillar we could look at
why it's so important and then also like perhaps just a little bit of how we can like from a lifestyle medicine perspective. Yes, I love this. I love talking about this. So we'll start with sleep. So why it's important not just because actually doctors quite good at talking about sleep because people come to especially to their fast leg to the GP and say I can't get to sleep or I keep waking up in the middle of the night.
And so sometimes we are quite good. That's something we are quite good at talking about. But what lifestyle medicine really focuses on is prioritizing it. Because we are in direct competition with all the major streaming services to just keep watching the next episode, the next episode, or work a little bit more, or do something else in your evening rather than prioritizing seven to nine hours of sleep. But we know that sleep is really, really important to help support your immune system.
It helps repair and restore your body. And if you are having less than seven hours sleep a night, you're more at risk to be obese, to get diabetes, to have mental health problems, to have memory and cognitive function problems, high blood pressure and cardiovascular disease or heart disease. So if I'm when I'm talking to patients and they're saying, I just don't have time, I think
What I try and argue is really because I don't think you're going to have time to have diabetes either. And this is something that's really important. So if I had to give it a few top tips for sleep. Yeah. Yeah. Yes. Okay.
So I'd say maintain a sleep pattern. So trying to get more or less the same pattern you have in the week that you have at the weekend is really important. And we've all heard of jet lag, but there's actually is something that we called social jet lag that we tend to give ourselves when we stay up late and then go and then
get up late, we are giving ourselves a form of jet lag, but it's mostly for a social reason. So then every Monday and Tuesday it's even harder to get up, even harder to get going because of the weekend. Also, avoid caffeine after 2 p.m. Norwegians love their coffee.
Yeah, they do. And like, I get surprised how, like I was in winter vacation that was my grandmother and she was like, but Anette, is it really, does coffee really affect my sleep? I can't believe it.
So there but now we have the science backing this up. We have the science and I would say that a lot of people say to me I fall asleep and I'd say yes you fall asleep but the quality of your sleep is probably not as good as it would be if you switch a decaf or having tea or something else.
Yeah, you would feel much more refreshed in the morning if you dropped the coffee. So I get that a lot as well. But I fall asleep. So what's the point? But the quality is affected. It's really important.
And then other really important parts for sleep hygiene would be to get enough natural daylight, sometimes a bit tricky in Norway in the winter. But I have some patients that have had a huge effect of better sleep by buying the, what do you call those in English? It's like a light lamp. Yeah, yeah. It really helps them during the winter months.
And it's so important that they get the daylight before 11 in the morning. So getting exposed to that light early in the morning will help set your routine and then make you want to go to bed at the right time as well in the evening. So it is really important.
affect the sleep quality. So I thought it was so interesting to learn that something I did in the morning affects the sleep at night. Like, how could that be? But now I've seen the science behind it and it has huge positive ramifications if you do it.
Yeah, I think we all feel better when we've had a good night's sleep. You know, we all know that that helps. But actually to put the start, putting the data and saying a sleep affects your microbiome, sleep affects your immune system. It affects your risk of getting cancer. I also work as a bedriftsläger at CRI. And and so when people are working night shifts, we know now that women are more chance of getting breast cancer when they work night shifts. And that's because of the sleep deprivation, also getting diabetes.
So I think now we have this knowledge, we really need to be telling people very loud and clearly, it's not okay to deprioritize sleep just because you don't fancy sleeping or you think it's boring. It's a really important part of your life that's gonna keep you healthy. Yeah, it is.
Which pillar do you want to go to next? My listeners know that I love to talk about sleep and I've had some sleep courses and I just want to say that for some people it's really, really hard sleeping. It's hard to get to sleep or they wake up in the middle of the night or they wake up really early in the morning and they can't fall asleep again.
So by looking at those other pillars first, you might be able to again sleep well. And we'll go through them. But for some people, we have to find the root cause. What's the root cause of your sleep problems? And maybe it's not the sleep itself. Maybe it's stress.
We know that cortisol has a huge impact on our sleep. Maybe it's the food. We know that a lot of people with IBS have problems with sleep and vice versa. It's really important to have a rest period after you've eaten. So I think the research is having two to three hours stopping eating before you want to sleep so you get to digest all your food so you're not trying to do two things at once.
That's really important. Exactly. So sometimes starting with another pillar will help you a ton with that pillar. I just wanted to mention that. Yeah, no, absolutely. Okay, what's the next pillar? Should we get to mental well-being? Yes. Okay. So why is it important? 20% of people in Norway will suffer at some point over a year's period with mental health problems.
And we know that mental health affects physical health, but also physical health affects mental health. And they did some research in England a few years ago, the Kingsford Trust, looking at what is the overlap. And they reckon it's 30%. So 30% of people who have a mental health problem also have a physical health problem.
and just purely why we should be looking at this more, they also worked out that the negative effects of mental health on a physical health problem is costing the NHS eight billion pounds a year. So if we're just looking purely at a numbers game, it's really important that we tackle this and take it seriously and realize that this isn't just, oh, people have mental health problems and people are sick with,
diabetes or cancer or other things. They're completely interconnected and they affect each other. Yeah, exactly. And we finally come there that we understand that we are one unit and our brain is a part of the system here. So mental health is also physical health.
Yeah, definitely. So ways that we can, that the lifestyle medicine approaches to helping with mental well-being is, is look at stress management. So identifying stresses in your life and being aware of them and then finding effective, healthy
ways to manage that. And it's different for everyone. We could do a whole podcast just on that. But other things that really help our well-being is having a purpose in life and feeling like we have a reason to get up in the morning, things to be doing in the day, people that you're helping, people that are going to be helping you.
And also lifestyle medicine is very, very, very up top, concerned with using nature as a way to improve our health and being outside in nature. And I actually think Norway is pretty good at this already. There's a lot of people who want to take more walks in the evening and really love to embed that into their daily life, but sometimes deprioritize it thinking that the stress in their life will be better fixed
spending time on it and then you're not going out and you're not getting that trip, that walk. But actually we know that's a really good way to de-stress and also improve our mental health. So it's always trying to find that balance.
But, you know, that's just one way. We also, I'm sure you've looked at the research recently, the one, the SMILES trial and the Healthy Med, looking at Mediterranean diets and how that affects mental health. So I think that's a really important factor that we can be talking to our patients about. And it's actually what I find most people come back to me and say, when they eat more,
vegetables and a colorful rainbow of diets and adding in fish and taking away the ultra processed food. So more alike to a Mediterranean diet, how it affects their mental
health and they're always surprised and that and it just makes me smile because I'm just so pleased that they're getting some positive results.
Yeah, isn't that super interesting that the food you eat can affect how you feel? Yeah. Like, it has a direct effect. And we know that now. And I was talking with our Næringsfysiolog, a nutritionist in Norway, Inge Lindset, about this. We talked about autoimmune diseases and hypothyroidism. And
We were talking about like, if we eat, let's say, a carrot, that carrot has so many different chemical compounds and so many that it has bacterias on it. It has, it has, there's so much.
like small interplace in one carrot. I don't know how to say it in English, but one carrot can do so much for you versus if you eat, let's say, an ultra processed carrot for some kind of processed type. It will have lost so much of the good stuff in it that
We can't emphasize how important this is because we don't know. We have some knowledge, but there's so much we don't know yet about how food communicates with us. Absolutely. And, you know, if we move on to healthy eating as one of the pillars,
I actually think I probably talk about healthy eating more than the others, because I think it even though I said one isn't more important than the others, these pillars, I do think a lot of things start with food. Yeah. And it is often a basis. And also, I think what it almost acts as medicine. So what we put in our mouths is really, really important.
And as I said at the beginning, when we're looking at different chronic diseases and lifestyle related diseases, we know that three factors are related to all of them. And one of them was unhealthy diets. So it's, I don't think we can explain how important diet is. I don't have the words. And as you said, we don't have all the research yet because we don't know what we're looking for sometimes. But the last 20 years looking at the microbiome is starting to show some light on actually
how important it is if you think 70% of your immune system lives in your tummy and it's surrounded by a microbiome, we want to give it the best environment possible. So I love talking about
And I do that a lot with my patients. And I think if I was to say two things that, well, the lifestyle medicine approach is to avoid ultra processed foods as much as possible. And then the other is to have a whole food plant based diet. And so that doesn't mean you can't eat meat or you have to be vegetarian or vegan, but it's just saying at the basis of what you're eating, let's think about
vegetables and fruit and plants in their whole form. So if your grandma knew what it was and she would recognize that vegetable or fruit or whatever, that's a good sign that that's what we're meant to be eating. Yeah. Yeah. And I had Chris on Tolkien at the podcast a month ago or so, and he was talking about how
Because it's so much more difficult taking healthy food choices now than before. Because we're confused. Because just recently I was helping a father and a child with something.
And I just walked into the kitchen, and I saw that on the label of the cereal that he gives his child, it was like, I think it was like a Snickers cereal or something. It was chocolate in it. But it says on the label, and this father loves his child, and he would do anything for her.
He read the label as, okay, this is 40% fiber. This must be good. So the labels actually affect our choices because we want the best for our children and we want the best for ourselves.
If we get tricked to think that this is healthy because it's 40% fiber, we are doing something to society that is very serious, because the ramifications of this we are now seeing. We're seeing that so many diseases are increasing in incidence, and our children are suffering from it.
So it's harder, Charlotte, to eat healthier now than it was 20 years ago or 40 years ago.
Yeah, we were almost boggled by choice. And then unfortunately, the healthy choices are being hidden. And yeah, they're not front of mind. And it's like, oh, but it's easier to grab something that's in a plastic packet. Oh, this says extra protein, extra fiber, less sugar, no sugar. But I think my advice that I give to my patients is that if it's telling you something like that, it's probably ultra processed and not very good for you.
And that's a very easy way to think about it. But then we have to know, why shouldn't we eat ultra-processed food?
I mean, you've had a whole nother podcast about this. But we know that people, and they've done large-scale studies, so 70,000 people looking at what happens when people are eating large amounts of ultra-processed food, and people tend to get more chronic diseases, these lifestyle-related diseases. People are getting overweight, they are getting heart disease, cancer, just everything. Mental health. Mental health problems just to, yeah,
just to mention a few, I think, yeah, with mental health, I think it was in Australia, they did this study, and when people start to eat over 30% of their normal diet as ultra-processed, that's when they started to get symptoms. And that's crazy when you think that on average, especially children are eating 50 to 60% ultra-processed in Norway. So, yeah, it's something that I know that my friends and family maybe get a bit fed up with me talking about.
And then my colleagues at work when I'm like raising my eyebrows at lunchtime. But it is really important. And this is something that as a GP or somebody in the Norwegian health system could be saying, actually, you know what, I have read the evidence behind this.
And you know what, to help you with your depression, why don't you just try cutting out some of the ultra processed and eating more of the natural foods and giving them great examples and some framework to go by. And that could be the one thing that they do that day, but actually is going to have a massive effect and far more rewarding as a doctor to do that than to raise their medication, for example.
Yeah, exactly. And I have so many stories from my patients getting better or getting healthy by changing their diets from mental health illnesses. And I can't emphasize the importance of this because it is very, very difficult to
change your eating habits when you are feeling so bad. But with the support from someone that cares about you, like a medical doctor or a friend that knows the importance of healthy eating, you can have a huge positive impact on that person and that person will never forget it and teach other people about this.
So it's not something like that we don't, we Sveavena, it's not something, we have the science to back this up now. And I have so many stories that I could tell from people getting a good life after changing their diets. So how the diet affects our health is
Huge. Yeah, absolutely. And so I was talking about ultra processed food on the bottom last year. And a lot of the fallback was like, you can't go scaring patients. You can't scare them about what they're not allowed to eat. And, and I really made me think about it. And I actually wrote an article in Dagen's Medicine about it.
talking about is it really scaring patients to give them good medical advice? As doctors we talk about not smoking or reducing our alcohol and we have good evidence to back it up and I don't think patients come out of the doctor's office thinking oh my goodness I'm scared about what the doctors told me but they may say words like I feel better informed or okay at least now I have a choice and I think the same should apply to ultra-processed food.
I think that all doctors, because it affects every part of our health, should have an understanding and help the patients understand the information that is out there, the research and the data, because then the patients can make that decision. And as Chris Van Tulleken said, he's not saying ban all ultra-processed foods. He's not saying shut down the factories. But if you have a health problem and
you believe that maybe this is a one way to help, having some information from your doctor that is reinforcing it is really going to make a difference. We have a really important voice.
as doctors, as health professionals. And we're giving our patients choices. We're not telling them you have to do this or that. But by spreading the knowledge, it's much easier to make a choice that's good for us. Yeah. So I 100 percent back that up. And yeah, I'm
I'm wondering where we are 10 years from now when we talk about ultra processed foods. I think we will talk about it in a much different way than we do right now. Yeah, I think I think there needs to be some guidelines and
And hopefully we'll talk about it in the way that we talk about alcohol. Oh, OK. It's, you know, under, I think already it's not meant to be for under twos, but, you know, for children we have certain guidelines that we stick to and for adults that we know that, OK, you can eat it if you want and you know the risks and that's fine. The same we do with alcohol.
Yeah, yeah, yeah. It's not about shame at all. And it's not about, because I watched at the bottom and what I was so frustrated with was that they took this piece of bread that was whole wheat bread and then they took some, I don't know, something else that was ultra processed, maybe chips or something or candy. And they like tried to compare them because both were ultra processed. And that's not what we're saying. We're not saying that
And the ultra processed whole grain bread is as bad as a fizzy drink. But what but what we're trying to say is that if you have a bread that's ultra processed, try to find the bread that's not ultra processed. Try to find if there is a choice to find the not ultra processed type. Yeah. Or if if the only choice you have, because actually when you go into some of the food shops in Norway, they don't have
normal bread anymore. They only have ultra-processed bread. But make that sandwich with the ultra-processed bread. But have some vegetables and fruit on the side. Have some nuts, have a cooked egg. Don't have it, then, lots of very ultra-processed meats with it or other things. So try and balance it out. And I'm also not saying never eat ice cream again. You know, Sutton the Mai would not be the same.
And yet, I need my ice cream. Don't take that away from me. I'm not taking it away from you. But you probably, a week after the sudden demise, don't eat ice cream for a bit. Yeah. Because you're going to balance it out. Yeah. And realizing that when you're having that part of your diet is made up of something ultra-processed, you can be like, OK, well, I'll balance it with something else.
Yeah, I like that. Okay, what's another pillar? Yes, where are we up to? So physical activity. That's interesting. I watched a lecture you had on physical activity and I was amazed at looking at the numbers that you told. Like how many percent
do not have any physical activity whatsoever. Oh, I don't have that on top of my head. Yeah, it was it was scary. It was like 30 percent or something. Yeah, no, it is a bit scary. And to put this the other way would be that the World Health Organization have identified physical inactivity. So not exercising as the fourth leading risk factor for death or cause mortality.
And that's scary, isn't it? Because we're not talking about bacteria, we're not talking about like a road accident, we're not talking about all these other things that we tend to be scared of in life and we must protect ourselves from. No, we're talking about just sitting down too much and not getting in our recommended daily allowance or weekly allowance of exercise. Noise, pretty good for children though. So for six year olds,
So for all children it's recommended that they do one hour of exercise a day. Okay. And so six-year-olds it's between 85 and 95 percent of children do that. Oh great. So in all these children's statistics the lower number is unfortunately the girls.
versus the boys who tend to be more active. So for nine-year-olds, it's 65% to 80% get their daily allowance. And for 15-year-olds, it really drops. It's 40% to 50% are doing what's recommended. What we know is the minimum recommended as well. So I think one of the first things I learned from doing extra training in lifestyle medicine was how to talk about exercise.
with patients and learning what is the minimum recommendation and how to put that into something really tangible when talking to patients. So it's recommended by the WHO and from the Lifestyle Medicine Council that it's 150 minutes of moderate intensity training a week and in addition to strength training practices.
ac rwy'n meddwl beth sy'n bwysig iawn yw'r aelod moderat a beth mae hynny'n golygu. Felly, y ffordd rydw i'n ei ddweud i fy mhrofiadwyr yw ein bod ni'n cael tri lefelau o anodd. Law, cymdeithas a'n fawr. Felly os oedden ni'n ymladd â'n gilydd, Yneta, ac roedden ni'n siarad ymlaen ac roeddwn i'n dweud, oh, byddwn ni'n chwarae rhai o'n cerddoriaethau Disney? Ac roeddwn i'n gallu hyrwyddo i'w chwarae, yna byddai hynny'n anodd anodd, oherwydd roedden ni'n ca
Pwst enough breath to sing. So medium intensity is when we're perhaps going up a little bit of a hill. Luckily in Norway you've got quite a few hills to walk up. And we try and sing some songs, but we're like, no, haven't quite got enough pust, some breath, we'll just talk. That's medium intensity. So you're not quite as, yeah. Talkative. Talkative, that's the word.
Ac yna'r intensitâd fawr yw pan rydyn ni'n ceisio siarad, ond mewn gwirionedd rydyn ni'n mynd i rhai pethau'n wirioneddol, neu rydyn ni'n cyrraedd rhai pethau'n wirioneddol, neu rydyn ni'n mynd gyda pheth o tempo, ac nid ydym ni'n gallu siarad mewn sefyllfaoedd gwahanol. Felly dyna'r ffordd gwirioneddol iawn i weithio. A ydych chi'n gwneud cymaint o gynnyrch intensitâd fawr? 150 munud, gynnyrch intensitâd fawr bob wythnos, ac dwy gweithgareddau gynnyrch fawr. Pa amser mae ganddyn nhw?
Mae hynny'n beth rydw i'n ei ddweud bob amser. Yng Ngorleithau, rydyn nhw wedi edrych ar sut mae myfyrwyr yn cyflawni eu gweithgareddau ffysigol sy'n golygu. Yn Ngorleithau, rydw i'n siŵr, pan ddechreuais i fynd ymlaen a edrychais i'r sylwadau, roedd yn cynnwys y ddau sesiynau hyfforddi, ond nawr dydyn nhw ddim, felly dydw i ddim yn gwybod pan mae hynny wedi newid. Ond mewn gwirionedd, rydych chi'n gwneud hynny'n dda iawn. Mae 75% yn rheoli 150 munud o hyfforddiad
Dyna'n hyfryd. Rwy'n meddwl mai dyna'n hyfryd, ond yr hyn sydd wedi'i benderfynu yng Nghymru, elly yr hyn rydyn ni'n gwybod gan y myfyrwyr, yw bod os mae gennych swydd hefyd, neu ymdrech y byddwch yn seilio'n fawr, felly i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i mewn i
Dyna'r cwestiynau dda. Dydw i ddim yn siŵr y byddwn i'n cael yr ymchwil ar ôl i mi, ond rydyn ni'n gwybod bod e'n ffactor o risg arbenigol. Felly, os ydych chi'n ymwneud â'i hyfforddi bob dydd, ond ydych chi'n ymwneud â'i ychydig o'r diwrnod, ydych chi'n mwy o risg o fod yn anhygoel. Ond gallai'n cael ei hyrwyddo. Felly, mewn gwirionedd, mae llawer o'r ymchwil yn dangos y byddai'n mynd ymlaen am ddau munud bob 20 munud, neu ddau munud yn awr,
er enghraifft, er enghraifft, er enghraifft, er enghraifft, er enghraifft, er enghraifft, er enghraifft, er enghraifft, er enghraifft, er enghraifft, er enghraifft, er enghraifft, er enghraifft.
Mae hynny'n gweithio a mae'n rhaid i ni sefyll ychydig. Ac mae'n anodd, oherwydd rydym yn sefyll ar hyn o bryd. Rydw i wedi clywed am un podcast yw Anja Amersheng-Edin's podcast, Heart Mentality. Mae hwnnw'n byw ar y treddmyr. Rydw i'n hoffi hynny. Ond y bydd hwnnw'n golygu y bydd hynny'n cyffredin.
Oh, wirioneddol. Ie. Felly gallwn gael pwll ymstafell, beth ydych chi'n ei ddweud? Ymstafell. Oh, wirioneddol. Ymstafell. Rhaid i mi ddod o'r ddŵr yn y... Ie, gallwn wneud hynny. O, i mi, er enghraifft, rhaid i mi ddod o'r dŵr yn y... Ie, rhaid i mi ddod o'r dŵr yn y... Ie, rhaid i mi ddod o'r dŵr yn y... Ie, rhaid i mi ddod o'r dŵr yn y... Ie, rhaid i mi ddod o'r dŵr yn y... Ie, rhaid i mi ddod o'r dŵr yn y
Rwy'n meddwl bod y pilarau hwnnw'n well i rai o'r pilarau yna'r rhai eraill, ac mae ymgyrchu wedi bod yn un o'r pilarau y byddwn i'n teimlo y byddwn i'n teimlo fy mod i'n teimlo fy mod i'n teimlo fy mod i'n teimlo fy mod i'n teimlo
Neid, neid, dydw i ddim yn gwneud hynny. Rydw i'n cael y munudau sy'n argymhellu, ond nid yw'n ychydig ennill i mi ynglyn â bwyd a sni. Dyna'n ennill, dyna'n ychydig ennill i mi yw fy bywyd. Ond mewn ymgyrchu, rydw i wedi teimlo y byddwn i eisiau helpu pobl sy'n teimlo yr un ffordd,
For me, it's better, for example, walking with a friend. That helps me immensely than going by myself. Yeah, absolutely. And I do some interval trainings with a friend of mine that takes 25 minutes, but it's high-intensity training and that takes down the minutes you have to exercise every week.
Mae'n helpu i mi. Mae'n rhaid i mi ddod at rywbeth rydw i'n hoffi, os na, nid ydw i'n gallu cyflawni'r cyhoeddiadau. Mae hynny'n bwysig iawn. Mae pobl yn gofyn i mi beth yw'r ymgysylltiad mwyaf i'w wneud, ac rwy'n dweud yw'r ymgysylltiad mwyaf yw'r un rydych chi'n hoffi ei wneud.
going to do. If it's not fun, then you're not going to keep doing it. And the whole idea of lifestyle medicine is where we're creating positive habits that you're gonna be able to do for the rest of your life. So if you're people, you know, January has just been and everyone's like, Oh, I'm gonna go to the gym three times a week and run 10k and I'm going to lift all these weights. And if that's what you love doing, great, you'll probably do it. But I don't do that.
Yeah. And that's difficult. But if you just say, OK, I'm going to go for a walk. I'm going to move my body more. That is better than not moving your body. So start with the first step, which should just be something really realistic, something really low threshold that, you know, you can do and that you enjoy doing. Listen to a podcast whilst you're going for a walk. Go for a walk with a friend. Walk the dog.
All these things. I don't think it has to be seen as exercise where you have to be sweating in a gym or pushing up loads of weights in the air. It can be doing five squats whilst you're waiting for the coffee machine to go in the morning.
Yeah, those small things and just taking the stairs instead of the elevator. Like my grandfather, he turned 96 before he fell away and he never did anything that you could call exercise, at least not the last 60 years of his life, but he was like active. He walked the stairs always.
He walked to the city to take a coffee with his friends. And those small things, you wouldn't think that that was exercise, but that was really good exercise for him because he was in movement. Yeah. And I think it's important to just reiterate that the pillar is called physical activity, not exercise.
Yeah. So it is about movement. It's about enjoying what you're doing. And I think dancing with your kids in the kitchen whilst you're making dinner counts. Yeah. Do that. But do something. Yeah. Just do small things that helps. I like to think about it that
And the reason that I managed to do it, because I have resistance in me doing a lot of exercise, but the reason why I managed to do it is because I have the knowledge behind. And every time I move or walk the stairs, I think about like my lymphatic system working better.
I picture it in my head that we know that our blood vessels have muscles pumping the blood around, but our lymph system doesn't have that. We have to have movement to get the immune system working properly.
move everything around in a body, you can say it easily like that. And also for mental health. I mean, we said already that these pillars always interconnect with each other, interact with each other. But I think there was a really big article that came out, a meta-analysis, looking at all the data and putting it into like, trying to summarize it into one that came out last year in the British Medical Journal, I think it was.
And it was saying that just how important exercise is for mental health. It is the best thing you can do to improve your mental health is moving. Any type of exercise. It wasn't even like, oh, it has to be high intensity or it has to be this, it has to be that. They found that any amount of movement you did improved your mental health. Now, the problem is, is you don't feel like doing it. Like we said, when you're feeling ill, you don't want to eat well. When you're feeling ill, you don't want to move.
So that's why we have to really remind patients, that's our job, is how we're going to get them better. But also baking it into their everyday, because people who do exercise regularly are fitter, are healthier.
they don't have as many problems with mental health or with chronic diseases and their knees don't hurt as much and their back doesn't hurt as much and they sleep better and it just goes on. So it's very important and I don't want to scare people off by people thinking they have to suddenly get a gym membership and start throwing around lots of really heavy weights but movement is so key.
Yeah. I love how you explain that. What is that? Do we have one or two last pillars? So we've got two. We've got healthy relationships. Yeah. And then minimizing substance. Let's go through them. OK. So healthy relationships. Another way of calling it would be connectedness. And this is the feeling where you feel like you belong. You have support and care that you need and positive relationships around you that build you up.
And actually, this has become so important and really being talked about quite recently. For example, the WHO, World Health Organization, commissioned a new commission last year in November 2023, because they have seen the research and showing that people who have healthy relationships in their life,
they are more likely to live longer and not die than people who don't. And I could try and get the statistic out there, but it was quite difficult for me to say without confusing myself, but it's like strong social bonds improve our chances of not dying young by 50%.
Can you imagine? It's like crazy. Yeah. And so the CDC in America are talking about it, and we have the research that shows that if you have healthy relationships, you meet people on a regular basis, you're not socially isolated, you feel that you belong to a club or a team or a group of people, you're more likely to get better from other diseases quicker, including lung disease, like lung potential.
No! Pneumonia? Pneumonia, yeah. So, I mean that's just crazy isn't it? Because we would always think, oh that's bacteria, you need antibiotics. But it's actually improving, getting better. Wellness is so to do with social relationships. Oh wow.
So yeah, so it improves, you reduce your risk of cardiac disease, heart problems. You reduce your risk of getting obese and depression. And they've actually, some research has put a percent on what is loneliness. So they've worked out what is loneliness now. So they reckon that if you were alone for 70% of the time,
there or more. That is when you are statistically awesome. We can give a definition that is loneliness now. I don't know what that is in Norway. I'm not unfortunately not in the Norwegian culture enough to really understand the problems of maybe old age and not having enough social contacts. Yeah. I know from my experience I know that Barnahag is very good in the school system is very good at creating these positive relationships. I wonder maybe
maybe it's more difficult when you're older? Yeah, oh I get like a lump in my throat when you say that because I was just with my grandmother at Voss this winter vacation and she sent me this message yesterday saying that she loved having us there and we're a lot because we were five people coming. My mother came from the north and
And but she said, oh, I miss you guys. It's so empty here without you. And it is that the relationships are so important. And it just reminds me to like.
check in with my grandmother or my friends like taking care of your relationships. It's so important. Yeah absolutely. So yeah how do we reduce that. It's it is it's maintained it's establishing finding people who like the same things that want to do the same activities as you and then maintaining that relationship. You've got to put a little bit of work into it. Yeah. But these are going to have a really positive effect on your health.
Do you know how much time we need with a person? No, I don't think I have any statistics or data on top of my head, but I know that for me it's really important. I'm a really social creature. I would spend time with everybody the whole time.
Yeah. And I have to remind myself not everybody is as extroverted as I am. And other people need some time on their own. Whereas I literally know it doesn't have to be a party, but I just love being with people. That really gives me energy. Oh, yeah. So we are different there. But still, if you're an introvert, we know from science, it's very healthy and good for you to be out with people. Yeah. But maybe not a party. Maybe not a party.
But also volunteering, that's really healthy and really good. And there's some really good data on that coming out, especially Loma Linda University in America. There is a religious university and so volunteering is a really big part of what they believe in. But I've actually seen that it really helps you have a healthy lifestyle and that reward that you get from helping other people, it helps us.
Yeah, so by helping other people, you're helping yourself. Yeah, isn't that crazy? I love that. Hmm. So what do you recommend? Like how how to get better relationships? I think that's a bit it's a bit difficult for me to come into Norway and
not being Norwegian to know how that the best way to do that is. I know what I do. I throw myself into making new friends. I go and like actively knock on doors and be like, hi.
Do you want to be my friend? Do you want to take my aerobics class? I understood that you have that. Yeah, I think all the ladies in Haslem are going to be laughing because they'll really recognize that. Like, you have to join my aerobics class or else. We need to be friends. But what I was also actually taking part in the other day for the first time, which was really fun, was I was at a Langrennrenn.
Oh my goodness, it was the most Norwegian thing I've ever been to. So my middle child was taking part in this.
longer and race and I just love the atmosphere there and I just thought all these people are giving up their time to come and help the kids do the sport that they think is fun and to organize the the race but also all the cake sale and the coffee and the pilsner and everything
But it was a great atmosphere and I just thought, yeah, this is probably, you know, if I'd grown up in Norway, maybe this is what I would have been doing. I mean, I was doing completely other things in England growing up and what's culturally significant for me. But I think that's also, you know, just giving a plug for the society again. The training that I've set up is that I need Norwegians. I'm English. I know that. And I need people who understand deep,
culturally about what Norwegians like to do and how they think so that we can set up this society that's relevant for Norway. Like, I know what they're doing in England. I know how the lifestyle medicine is working around Europe and what they're trying out. But how are we going to make it for Norway? Are we going to make it Norwegian? That's what I'm really excited to learn as well from people and also have my own ideas from having three kids that are growing up in society here. But but I'm not the expert, unfortunately.
No, but you will know if you found your tribe. You only need one person there, but having this one person has such a huge effect on your health, because you know if there's anything that happened to you, that person would be there. And if you don't have that person, take the steps towards that, because there's always this other person that
would love to be your friend and have the same, maybe different kinds of interests that you do. Yeah, absolutely. And I can, like, just by starting this podcast, I've gotten so many close friends because we believe in the same things. And it's been such a privilege to be able to
Interview so many people that that
are talking about this as we are. So what is the last. Yes. So the last one is minimizing harmful substances or behaviors. And this is maybe a bit more what we're talking about in a normal regular GP office actually because we know alcohol in large amounts is not good for us. We know smoking isn't good for us and drugs but actually lifestyle medicine is trying to look at other behaviors. So social media gambling
doing things that you know aren't healthy or helpful for yourself. So maybe binge eating or or getting sugar cravings might also come into into that because often why we're doing it is what we're not talking about but it's actually really important. So why are we doing it and then how can we take away the harmful ineffective
mechanisms that we have in place already with alcohol or social media or whatever and replacing it and finding a healthier, more effective way to help whatever bad feeling you've you've got. Is it anxiety? Is it stress? Is it that you can't sleep or worry? What is it that you're why using this harmful substance? Yeah. Yeah. Oh, that's.
Very good that you mentioned, because I think that is more normal than we think to find something that numbs our feelings. Because a lot of people, and myself included before, have feelings that they try to, like,
Dampen. Yeah, dampen with something. And for me, it was just working hard as a student and exercising really hard, like trying to find something that just took away those hard feelings that was on the inside. So try to find what is it that you are trying to use to dampen those feelings and why don't you want to look at them? Yeah, because by looking at them, they will get
less scary and with time your life quality will get so much better. But it's hard work and it's scary to look at them.
Yeah, definitely. And I think the lifestyle medicine approach is to be nonjudgmental. Yeah. And to just approach approach this as you know, with with love and care and to hopefully have places that we can signpost you to get the help that you need and to help build up those better habits that will that will help in the future. Yeah. I love that you say that.
why medicine is non-judgmental. Because it's so important. Because every person on this planet is trying their best. And by spreading the knowledge, it's easier to do what's good for us. So it's not pointing fingers. It's just spreading the knowledge. And everyone has the choice then to do what's best for them.
Yeah, and I think we go back to this like non-blame culture that we've not thought, oh, let's have lifestyle medicine so we can point to everyone's bad habits. But it's just more using the data that we have and also acknowledging that some people are dealt a bad hand and they have genetic potential, which means they're more at risk.
research about health outcomes and what builds up how healthy we are. So I think it was 5% is the environment that we live in. So do you live in a city? Do you live in a town? 10% is the medical care that you receive. So perhaps in some countries you need insurance to get medical care or you can't afford medical care. 15% is the social circumstances. So have you got a lot of money? Have you got good education?
30% is genetics and epigenetics. And I think it's important to talk about genetics that we understand that it does influence and have a potential, but also we have the potential to not turn on those genes. Yeah, epigenetics is very important. So although it says 30%, you can't change how those genes are read. Yes, exactly. But that leaves 40%. 40% is lifestyle.
And so I feel like it's my job as a doctor to help patients understand how they can help improve their own health environment. And I'm not saying we have to touch on all the six pillars all at the same time or change everything. But normally by making one small change, we really are going to make a difference for the future. Yeah. Hmm. It's been so great talking to you, Charlotte.
What you're trying to do here in Norway and starting the Norske Forening for Livstilsmedicine is so important and I know that it's been a lot of work, but I'm so grateful that you do that work because I think that
many people together, we will be able to change this boat that's going in the wrong direction. We need to change it, not just for us, but for our children's sake.
Yeah, we are going in the wrong direction regarding our health right now. So I'm very, very grateful for your work and I'm very happy to spread your knowledge here in my podcast. For the medical doctors listening too, how can they become a member of the new Förening?
Yeah, so I launched the website last week and it's nflm.no. And also we have a Facebook page and an Instagram page and LinkedIn.
I will post everything in episode info. Yeah, perfect. And and the idea is with the foreigning is that we need to spread the word. So we have we have three aims. So the first aim is to be a network.
for people so we can learn from each other, we can share knowledge, we can look at research together and then work out how we're going to implement that in Norway. How are we going to use this in a really tangible way that isn't taking up 100% of our time or integrating it into our everyday. We also want to help people train. I got an immense amount of information and felt like I really learned so much by doing the diploma in lifestyle medicine, but not everyone needs to do that. Maybe you just need to learn a bit about exercise or nutrition just to help.
do your job better to improve it. And then the third is to help influence society, which is a little lame. But we need to spread the word and we need patients to really understand that to be healthier and to have wellness,
We need to be doing these habits. So those are the three aims. And I'm not the only doctor that's doing this at the moment. You know there are lots of doctors I've already spoken to that are already using lifestyle medicine whether they knew that's what it was or not. But using those six pillars or a version of those six pillars in their work.
And so I'm just really excited to hear from doctors that are already doing it and how we can work together or share that information and knowledge. But also if you're listening to this and you're like, this is how I want to work. This is how I want to feel like I'm being rewarded by treating my patients and not just upping the medication every time, but actually giving them tools so they can improve their own health environment. Please get in touch because I love talking about this.
Yeah, I know you do. We could talk for hours about it. And could you please tell, because you mentioned before we started recording that in Lithuania, they actually have medical doctors in every
Yes. So what's really exciting about the European Lifestyle Medicine Council is that we have a person from all the countries in Europe that have a Lifestyle Medicine Society already. And then we get to hear what they're doing. And it is very culturally different. You know, what we're going to do in Norway will be different to what we do in Lithuania. But what they have just decided now is that every doctor's office, every foslega kontor is going to have somebody who is
trained in lifestyle medicine to help support the GPs. Isn't that amazing? Isn't that amazing? And like when you hear what they're doing in Portugal or in Poland, in England, like England are doing group consultations to help patients tackle their chronic diseases because learning from each other is actually a really powerful way to learn and to improve your health. So I think
What's really exciting is we don't know how we're going to use this in Norway. And I don't know. And I'm just waiting to build this out with everybody else and and see where it leads. But I'm I'm 100 percent positive that it will lead to a healthier society by using the knowledge that we have. We can't ignore it. Absolutely. Absolutely. We have seen it on our patients so many times.
But thank you so much, Charlotte, for joining me today. Where can my listeners find you? Yeah. So I work as a doctor, as a GP, and I'm Oberleger for Livestilsmedicine at CRI. And I am really passionate about prevention and using lifestyle medicine to help people lose weight or to help stay healthy and improve people's wellness.
Are you on Instagram? No, I'm not. Most of my guests are not. No, I'm not. But come and see me in the office or get in touch with Kri if you'd like to get in touch. Yeah, or you could just if you have any questions for this episode, just write under on Instagram on this episode. And if you want to find me, you can find me at Dr. Anette Draglund on Instagram, Facebook, and now I'm on YouTube.
Is there anything else you want to share while you're here, Charlotte?
When people are asking me about what they should do to be healthier, it starts with one key habit, one habit that makes your day go round. And for me, that's exercise. I have to be really active in the week, and that makes me sleep better, makes me eat better. I'm a better wife, colleague, and mother for doing that. So my challenge would be to find what is your key habit, and it's probably in within those six pillars. And start with that, and you won't go wrong.
I love that. Thank you for joining. Thank you. And if you think that this episode is something you want to share, share it. That's how we spread the knowledge. And if you want to subscribe, you can subscribe on Apple and Spotify on Lägger Om Livet Plus and also on YouTube. And that's all for today. Have a great day. Bye.