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Archive for June, 2026

I recently read an article by Richard Collett, author of “Along the Borders”. Here’s what struck me.

“Four millennia ago, a Sumerian king, his frontier beset by nomadic tribes fleeing prolonged drought in their own lands, ordered the construction of the world’s first border wall: a 177km-long boundary laid in stone between the Tigris and Euphrates rivers. Since humanity’s earliest city-states and kingdoms arose in ancient Mesopotamia, walls, ditches and fences have defended territory, marked the edges of empires and projected political power across the void. But the world’s first border wall failed. It now lies buried beneath Iraq’s desert sands. Rome’s legions abandoned Hadrian’s Wall long ago, and the iron curtain’s razor-wire fences fell with the eastern bloc’s collapse in the late 1980s.”

I was born in Central Scotland and lived my whole life there until I retired to France. From childhood I was aware of the remains of two walls – Hadrian’s and the Antonine Wall. Both had been built by the Romans at the edge of their empire to try and keep we Scots out. Both were little more than piles of stones and mounds of earth centuries before I was born. I could visualise those remains came as I read Richard’s opening paragraph. 

When someone takes a historical perspective it can help us to see the present day in a different, often clearer, light. Thousands of years on from the Sumerians, we humans are still building walls, still calling for “taking back control of our borders”, still trying to prevent our fellow human beings from escaping the suffering and hardship of drought, famine, and war. 

The answer has never been walls. 

Wouldn’t it be better to build connections? To create bridges between ourselves and “the other”? To create, in particular, those fundamental, life enhancing, health giving, connections we call “integrative” – and, just to remind you, integrative bonds are the ones which promote integration – they are the ones where highly differentiated parts relate to each other in mutually beneficial ways. 

Those are the kind of connections we see in every human being. Every single one of our organs, tissues and cells, exists within a vast web of mutually beneficial relationships with all the others. That’s what enables us to survive. That’s what enables us to grow and to thrive. 

There’s an old saying “As above, so below”, but I’ve often thought we also need to remember “As within, as without” – what we learn about our healthy insides is applicable outside of us…..in other words, for each of us to be healthy, we need to form “mutually beneficial relationships” with each other, with other forms of Life, with the rest of this small, beautiful, planet, where we all share the same air, the same water, the same earth. 

Richard Collett concludes his piece with –

“….if the aim of hard borders is to halt the flow of refugees, curb illegal economic migration or counter terrorism or instability, then surely a better solution is to tackle the conditions driving people from their homes, or towards extremism, in the first place.”

Interestingly, Pope Leo XIV, recently made a very similar point, when he asked what the rich nations were doing to improve the lives of those who live in poorer countries. The wall builders didn’t like it. 

I mentioned recently that I’d just read Daisy Fancourt’s “Art Cure”, about the impact of the arts on health, and how she wrote about the “five pillars of health”….diet, exercise, sleep, nature and art. 

I write a lot about nature, I take lots of nature photographs, and I am blessed to be living in rural France where I feel closer to nature than at any previous time in my life. I love to be amongst the trees, to be able to hear a chorus of bird song every day. I love to breathe the fresh air, to see the flowers and fruits appearing on the plants around me. All of that is about me being more connected with nature, more “engaged” with nature. I remember how important that was in my work as a doctor….to enable people to re-engage with the world, with the natural world, and with each other. Illness and suffering can be so terribly isolating, cutting us off from the world around us. It’s both a therapy and a sign of progress, when someone is, or becomes, engaged again….when someone makes better connections with both the natural world and with others. 

But Daisy Fancourt’s thesis is about art and how engagement with the arts has a positive impact on our health. I had a very special and powerful experience of that last week. 

Georgie Brown is a local, 23 year old, musician, who was born in England but brought up here in SW France. She gave a concert in Saint Jean d’Angely, in the beautiful, Art Deco, Eden Theatre, just over ten minutes from my house. The concert was billed as “Symphonic Jazz”. I confess I didn’t know what that might mean, but we’d seen Georgie perform a short set, in the middle of Saint Jean in the summer during the annual French festival of music, and really enjoyed her performance.

Symphonic jazz turned out to be Georgie Brown singing her own compositions, with her “jazz men” band of a pianist, double bassist, drummer and small brass section of trombone, trumpet, and two sax players. But, for this concert, she’d composed orchestral arrangements of her songs, and performed them with her band and a thirty piece local orchestra…..the “Orchestre Symphonique des Vals de Saintonge”. 

From the first notes of the string section I felt moved to tears. You could see that every single musician on that stage was loving what they were doing. The joy, passion, and delight in music was infectious. The clearly evident mutual respect between them all was moving. Look, I know we all like different kinds of music. Some people love opera, others country music, yet others the Blues, but whatever their tastes, the audience at this concert were treated to something unique, and very special. It was heart warming, life enhancing and a great example of why Daisy Fancourt describes live music in particular, as something which can have positive and profound effects on health. For that concert to be so successful, it required the creation of multiple “mutually beneficial bonds” between all the musicians. When human beings get together to make music, they aren’t only capable of producing beautiful harmonies, but they build better connections between themselves and others…..between other musicians on stage, and between themselves and the audience.

I’m not saying we should go to concerts for the good of our health. We should go because we love music. But what I am saying is that when we choose to participate in activities which build and strengthen connections, our lives can feel better……that building connections is the way to building a better world.  

One very obvious type of human construction is the bridge. I’m pretty sure we’ve built a heck of a lot more bridges than walls over the centuries. I pretty partial to bridges. They appeal to me. Part of the reason I love them so much is that they are a physical manifestation of our need to make connections. They also facilitate our basic desire to travel and explore the world we live in. My photos this week are some of my favourite bridges. I think they make it clear why I prefer bridges to walls. 

Here’s a video of one of Georgie Brown’s songs where she sings about being partly English and partly French – just to give you a flavour of her style –

https://youtu.be/QtklkcXdqkY

And I’m sure you’d like a song about bridges…..what songs do you know about bridges? For me, first up is surely Simon and Garfunkel…..Bridge Over Troubled Water. I think my friends all had their own copies of that album, and I still have mine, and it’s still a classic!

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I recently read Daisy Fancourt’s Art Cure, and I highly recommend it. Daisy Fancourt is Professor of Psychobiology and Epidemiology at University College London, and in this book she tells us about the huge evidence base for the impact on health which can be made by participating in art. 

What do we mean by art? Well, someone was bound to ask that question. Daisy tackles it by defining it broadly, not by trying to give characteristics of features to qualify for art, but, by giving examples, from a wide range of creative disciplines. I think that’s the essence of it, actually….creativity. Engaging with creativity, your own, and that of others.

For example her definition of art encompasses singing, listening to music, dance, drawing, reading, crafting, visiting museums, galleries and going to the theatre (not a definitive list) And she shows how many studies have found astonishingly high levels of benefits of arts engagement on everything from depression, anxiety and pain, to blood pressure, mobility and cognitive function. There is even good evidence that it can produce useful changes in dementia, (both at the level of the pathological lesions in the brain, and, at the level of cognitive function) and that it increases longevity. 

I’m finding all this very exciting. I hope it convinces those who think the arts are a luxury. Some of the comments I’ve read from reviewers and other scientists are particularly encouraging, including those who admit they started the book as sceptics, and ended up convinced.

Mind you, I don’t listen to music, visit galleries, read, or write creatively for the good of my health. I do these things because I enjoy them and they give me more good days. I don’t think what Daisy is trying to do, though, is reduce art to a tool, or a new treatment modality to be applied to patients. She’s helping us to understand that engagement with the arts has very profound effects on everything from mental health, to reductions on the need for drugs and surgery in those with chronic conditions. This might seem a small point, but, I think it’s an important one.

I mean, who wouldn’t want to live a longer, better life quality life? No matter your current state of health. Not by applying a “treatment” but by making changes in everyday life which lead, naturally, to more good days….

Two chapters of the book especially struck me. In one she describes the impact of “Magic Camp” on children with cerebral palsy, where children were given the opportunities to learn how to do magic tricks, by professional magicians, working with a team of therapists. Learning these tricks enabled them to improve their motor skills, boost their confidence, and find access to whole new worlds of possibility. I love the holistic range of “outcomes” these camps achieved. What teaching these children how to do magic tricks can result in enormous breakthroughs which regular physio and psychology couldn’t achieve. She focuses on one particular case, and it’s a remarkable story in its own right, but goes on to describe how that one boy’s experience was not a one off.

In another she describes a music therapy where patients with fibromyalgia and other chronic painful conditions listened to music with their eyes closed for twenty minutes twice a day for two months. Their pain levels were halved. As was their level of depression and anxiety. The music was “U sequence”, using genres the patients preferred, starting with stimulating 90-120 beats per minutes, moving to slow 30-40 beats per minute pieces, and ending with moderate 60-80 beats per minute. I don’t know how to find music I like by beats per minute. Maybe you know ways to do that. Actually, for me, this particular intervention seemed over-focused on the measurables – the numbers of beats per minute and the numbers of minutes spent, but I am seriously impressed with the outcomes. Imagine if your doctor would recommend two twenty minute music listening sessions a day which could halve your pain levels? What impact might that have on your need for pain-relieving medication, for mood elevating medication? What impact might that have on your everyday experience of life?

Early in her book she mentions the “five pillars of health” – diet, exercise, sleep, nature and art – and, for me, this very simple point, turns out to be a crucial one. Most of us only hear about the first three, diet, exercise and sleep, so it’s incredibly refreshing and exciting to explore the fourth and fifth ones – nature and art, both of which are dear to my heart.

I’ve often written about the health benefits of nature, and you can find several such posts here on heroes not zombies, if you search in the search bar for words like “nature”, “NDD”, “forest bathing” and so on. Forest bathing is one of my favourites. Many studies have shown the positive effects on the immune and inflammatory systems of spending time amongst trees. But in fact engagement with the natural environment is available to all of us every day. There’s a wild area of my big, French, rural garden, which really has the feel of a mini-forest. Just stepping into that pattern is enough to feel different. The temperature is different in there, the light and smells are different. I love to slowly wander along the little winding paths I built, and just see, hear, smell, what I can notice.

I recently paid a visit with some of my family to Jupiter Artland which is just outside Edinburgh. It’s truly one of the world’s special places created around a forest walk sprinkled with sculptures and art installations. Do you know it? Here’s a link to their website – https://www.jupiterartland.org/ I highly recommend visiting, although it is just outside of the city, and it’s not that easy to get there by public transport. Still, it’s really worth it. I have a particular liking for art installations in natural environments, and the diversity and range of works in the forest there are really something special. In fact the visit inspired us to create our own installation. My wife, Hilary, is a very talented and prolific knitter. So she created a kind of giant web, or dream catcher and we attached it across a gap between a couple of the trees. Here are a couple of photos.

I’m SO delighted with it. Yesterday, in the afternoon, on a breezy day, as clouds flew across the face of the Sun, I watched how patches of light shone bright red on the dark red background, constantly changing shape and position. It was almost like watching a 3D kaleidoscope. Mesmerising!

Anyway, the opportunity to experience two of the five pillars of health at the same time – nature and art. I love that combination. 

OK, so maybe you’re wondering, why haven’t I said anything about the first three pillars – diet, exercise and sleep. Well, mainly because we are flooded with information about all three of these. There are so many variations, and, the truth is, no one size fits all, so you have to find the diet, the exercise regime and the sleep routine that works best for you, but essentially, it seems to me that a healthy diet includes diversity of foods, and is mainly, if not exclusively, one of non-ultrahigh processed foods. On top of that, most healthy diets recommend eating more plants than meat, and, if possible, eating food which hasn’t travelled all that far. I guess I’m lucky, living here in rural South West France, because there is an abundance of weekly markets within an hour from where I live. At any of these markets you can easily find seasonal foods, and locally grown ones. 

As far as exercise goes, the main rule isn’t about a certain number of steps every day, it’s about not spending too much time just sitting. Many of us have pretty sedentary jobs, or lifestyles, and there’s no doubt that the less we move each day, the more likely it is that we will develop severely limited mobility. Again, it’s a matter of finding what works best for you, but most specialists advice both strength training exercises, and some exercise which puts your heart rate up. 

Sleep? It comes down to finding the routine that works best for you, and sticking with it. That includes both determining when you want to go to sleep, and when you want to wake up ( 6 – 8 hours sleep is usually recommended ) and developing a wind down routine pre-bed time. It’s pretty much common sense, but, the underlying principle is to gradually reduce your exposure to stimulants, whether they be food and drink, or activities. 

Anyway, you really won’t find it difficult to find advice about those first three pillars of diet, exercise and sleep. What I will keep coming back to in my newsletters, posts and podcast episodes, is the value which nature and the arts can bring to our lives, to our health, and, to making more of our days, good days. 

So, here’s my quick summary advice for this week –

listen to music,

treat yourself to some art experiences and, if possible,

allow yourself some time in nature. 

Oh, and one more piece of advice, or, rather, an invitation. Come to bobleckridge.substack.com and sign up to follow me. 100% free. If you do that, you’ll get an email every time I publish a newsletter (I’m writing one every week just now) and every time I publish an episode of my new podcast, More Good Days.

By signing up, you’ll make sure you never miss an issue or an episode, and you’ll be able to catch up with any of the ones I’ve published so far.

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