Thank you for trusting us to guide you to optimise your wellbeing with the help of natural and lifestyle medicine approaches.
This journey comprises four steps, and we recommend that you explore each step a week at a time, sequentially, over the next 4 weeks for best results.
Every 'step' will provide you with 2 simple tips and tools that are easily actionable, cost effective, and can be adopted into everyday life.
In addition, we include some high value insights while providing you with a choice of natural practices to support your journey further.
The multifaceted recommendations are all evidence and science based, and despite many deriving from ancient medicinal approaches, their effectiveness is now backed by latest studies and research, and proven to be valuable for improving overall health and wellbeing.
As you embrace the various practices into your dedicated daily self-care routine, please let us know how you are getting on, as your feedback would be most valuable.
With our best wishes, Sanko team
Without realising, many people are living their lives in a dehydrated state, which impacts the proper function of their organs and affects their physical as well as their mental health.
Classic symptoms of dehydration manifest as headaches, dry lips, fatigue, constipation, dark colour urine, muscle cramps, feelings of irritation, lack of focus and more…
It is very easy to get dehydrated, and many factors such as energetic sporting activities, excessive sweating, hot weather, being so busy and forgetting to drink, some medications, consuming too much of sugar-laden foods and excessive intake of alcohol and caffeine can contribute to it.
It is also easy to rehydrate and stay hydrated to maintain better overall health. However, drinking plenty of water and being well hydrated often don’t equal to the same thing. Proper hydration needs not only enough water, but the help of appropriate proportion of electrolytes, as they play a significant role in regulating our body’s water balance.
Electrolytes are molecules of important minerals - sodium, calcium, magnesium chloride, potassium, hydrogen phosphate and bicarbonate - and when dissolved in fluids, form electrolytes.
These are the positive or negative ions needed for our metabolic processes, and essential for proper functioning of other processes such as: digestion, nervous system, muscular system, and various organs down to the cellular level depend on them. Electrolytes also help maintain our body’s PH balance.
To hydrate sufficiently and maintain that balance, you can start your day with a very large glass of 'Lemon Refresher':
To a glass of water, add a squeeze of fresh lemon juice, a slice of lemon, a pinch of pink Himalayan salt, and a couple of slices of cucumber. Stir well and enjoy! You can also add a sprig of mint for a truly delicious refreshing drink.
On cold winter mornings, you can use boiled water (cooled down a little) and replace the cucumber with a slice or two of orange.
In addition
Here are few naturally hydrating foods rich in electrolytes that you can add regularly to your diet: cucumbers, lettuce, spinach, celery, carrots, tomatoes, bell peppers, cauliflower, courgettes, sprouts, beetroot, apples, kiwi, blueberries, raspberries, watermelon, cantaloupe, strawberries, peaches, plums, apricots, oranges, pineapple, grapes, grapefruits and more...
Stretching and gentle movement on regular basis not only helps to hydrate your body via the complex fascial network, but reduces any built-up muscle and fascial tension, and helps with eliminating toxins.
Fascia is a spiderweb-like collection of dense connective tissue which surrounds, protects, and holds our every organ, muscle, bone and nerve in place and makes up the fluid environment around each of our cells. It also has a close relationship with all our flow systems - vascular/circulatory, lymphatic as well as the nervous system.
The fascial system can be thought of as our structural scaffolding, while our lymph can be considered as the scaffold for our immune system. Every cell in our body relies on this “extracellular matrix” to function properly, so proper hydration and movement is key, as it is through this fascial network that our cells get hydrated, and it is via the lymph that toxins get eliminated.
Stretching increases blood circulation for greater oxygen uptake and helps to calm the nervous system, dissipating stress residue, so our body is able to regulate and repair more efficiently.
Following the short stretch sequence below, do your best to stay in each pose for minimum of 30 seconds to start with, and gently build up so you will be able to hold the poses for 1 minute, while focusing on deep nourishing diaphragmatic breath. Gradually start holding stretches 4, 5, 7 and 8 for longer, building up to up to 3 minutes:
If you are unfamiliar with the stretches, please have a look at the images below to follow in sequence.
Please note: If you have limited flexibility or are a novice to stretching, be kind to yourself and start very gently - don’t force any stretch and build up slowly over time. Use of props such as blocks, pillows and folded blankets is recommended.
Repeat the above 2 stretches on the other side before moving to the neck stretch
Our lymphatic system plays a major role in our overall health. It comprises of a vast network of vessels, capillaries and nodes, which all work together as part of our immune system. These carry the lymphatic fluid (lymph) helping the body get rid of waste, cellular debris and excess fluid.
The lymph nodes filter any collected waste, working in unison to make sure "clean" lymph is transported back to the veins that carry blood toward the heart. This is where lymphocytes (specialised white blood cells) kill the collected pathogens that might be present.
In addition, our tonsils, thymus and spleen are also part of the equation, playing their respective roles in the lymphatic, as well as the immune system.
Our lymph moves only in an upward direction toward our clavicles and the neck, where it re-enters our circulatory system. Unlike our blood, which relies on the heart as a pump, the lymph fluid is dependent on our muscle contractions for its movement through our lymphatic vessels.
It is therefore imperative that we move and exercise regularly to avoid any stagnation, as when the lymph flow stagnates, toxins can accumulate, resulting in ill health and disease.
Any movement, exercise and sport helps, however, the following therapies and activities are highly effective to improve lymph stagnation and the restoration of optimal lymph flow: Manual lymphatic drainage massage - MLDL, Massage therapy, Stretching, Walking, Water aerobics, Nordic walking, Swimming, Yoga.
In the East, the act of breathing has long been observed to have an intimate connection with physical and mental well-being.
Thanks to a multitude of recent articles published on breathing in mainstream media, we are already familiar with the concept that breathing correctly stimulates the vagus nerve (the longest bi-directional nerve of our autonomous parasympathetic nervous system), helps to reduce anxiety, lower stress levels and modulate the functions of our heart and the immune system.
The importance of nasal breathing - When stressed or anxious, we have always been told to take a deep breath - but what does that really mean? Deep breath is NOT A BIG BREATH, which we tend to take through our mouth. Deep breath means engaging the diaphragm while the air is being inhaled through the nose, resulting in the natural expansion and contraction of the lower ribs.
There are many reasons why nasal breathing is essential for our health, and below are five main reasons which all play an important role in supporting our health overall, enhancing our immune function, increasing our energy levels and improving our quality of life in general.
Strengthens immune defence: Nitric oxide is the body’s first line of defence against viruses. It is produced inside our nasal cavity and has an antiviral & antibacterial effect, playing a major role in our immunity, respiration and homeostasis (physiological balance). Scientific findings have shown that this extraordinary molecule is released in the nasal airways and transferred to the lungs through nasal breathing. As it is not produced in the mouth, the only way to harness its anti-viral properties is breathing through the nose!
Aids lymphatic drainage: Diaphragmatic nose breathing assists the lymphatic system, crucial for immunity. As the lymphatic system does not have its own pump to remove the waste from the body, it is reliant on the motions of all our muscles, including the diaphragm. During diaphragmatic breathing, the high concentration of lymph channels and nodes in our abdomen are stimulated, improving the natural detoxification of the body.
Stimulates the Vagus nerve and activates the parasympathetic nervous system: We need a fully functioning vagus nerve for constant communication between our brain and all our organs and glands to keep us healthy, and helps to regulate the immune and inflammatory responses, as well as our complex digestive process. For effective vagal activation, any type of deep, slow diaphragmatic breathing will stimulate the vagus nerve, and activate the parasympathetic mode.
Helps with weight management: Our breath is key in regulating blood pH and CO2plays a crucial role in maintaining normal blood pH within a narrow range of 7.35 and 7.45. As chronic over breathing expels too much CO2, a hypothesis is that we crave acid-forming foods in an effort to normalise our blood pH. Slow diaphragmatic breathing and a nutritious diet work in tandem to keep our blood pH at a healthy balance, improving digestion, reducing our cravings, controlling stress and helping to maintain a healthy weight.
Increases oxygen delivery to cells: Carbon dioxide (CO2 ) is not only a waste gas, but it also performs a number of vital functions such as offloading oxygen from our blood to be used by our cells and helping to regulate our blood PH levels. Breathing through our mouths means that we are not only taking in excess air, but also getting rid of too much CO2. When too much CO2 is removed from our lungs, blood, tissues and cells, it causes the haemoglobin to hold onto the oxygen, resulting in reduced oxygen release, thus a drop in oxygen delivery to our organs and tissue. This in turn impacts our energy levels, as our mitochondria need oxygen to generate sufficient energy.
Experiment, and focus on your breathing for 1 day, and pay attention to your breath while doing different activities – working, resting, walking, exercising and sleeping; you will be surprised to notice how much breath we take through our mouth instead of our nose! Start small, with 2 mins daily, working towards a longer out-breath than in-breath which will activate your parasympathetic nervous system and stimulate the vagus nerve.
The following techniques are widely available if you wish to explore
Magnesium plays a major part in our overall health, as approximately 300 essential functions in our body depend on this mineral, many of these having an impact on our body chemistry, which, when out of balance can be a cause of aches and pains, and other symptoms.
Research reveals that magnesium is key in keeping our circadian rhythm steady in order to control sleep, wakefulness, hormonal and body temperature regulation and many other bodily functions, down to our cellular level. In addition, calcium and vitamin D need magnesium to be metabolised properly, vital for bone strength.
Mineral Salt Baths have been used for hundreds of years to ease all kinds of maladies, aches and pains, and to this day, it is is a popular natural remedy for stress release and overall health. It is the most effective uptake of magnesium into our body, calming our nervous system and helping us relax on all levels.
The two most known bath salts are Epsom salt and Sea salt. Both Epsom salt and Sea salt are natural healers in warm water, and have anti-inflammatory properties, so besides calming the mind, they help relax muscles and loosen any stiff joints.
The minerals, when absorbed through the skin interact with the brain helping to regulate our body chemistry, blood pressure and reducing any feelings of stress, leaving the body calm, gently tired, and ready for a good sleep.
If you are bathing, use minimum of 2-3 full cups of mineral salts per tub of water.If you are planning a foot soak, use 1-2 full cup of mineral salts per foot-spa or a large bowl of water.
Adding a few drops (10) of essential oil blend to the bath or a foot soak (4) can enhance the relaxing benefits further, but is optional. For best results blend your essential oil in 'Jojoba oil' first, and add the mixture while running the water. This way, it is easier to absorb through our skin, as Jojoba oil is the closest carrier oil to our natural sebum in our skin.
Try calming Lavender, regenerating Orange, soothing Rose, or grounding Vetiver.
Relax, and enjoy for approximately 20 minutes
The benefit of including some squats and skips into your self-care maintenance routine are numerous. The combination of these strength training and cardio exercises helps to boost energy, vitality and focus.
When we exercise our leg muscles and deepen our breath while exercising, we accelerate our circulation, which allows for more oxygen uptake and increases the speed in which fluids travel through the body, allowing for greater nutrients uptake nourishing our cells, promoting hormonal regulation and enhancing our immune system, resulting in greater energy and sense of overall health.
Both squats and rope skipping are an ideal duo when done on regular basis. These simple and easily accessible exercises can be done anywhere, at any time, and are easy to implement into any busy schedule. In addition, they help to raise our metabolic rate and improve our overall wellbeing on all levels – physical, mental and emotional.
NOTE: Please start gently and build up.
1. Standing with your feet apart (a little wider than your hips), point your feet slightly outwards, so when you bend your knees, they will be aligned over your toes
2. Pick a focus point straight ahead of you, which you will concentrate on while doing your squats
3. You can place your palms on your thighs and slide them down so your wrists and forearms slide below the knees, and elbows can rest just above the knees (some people prefer to have their arms stretched out parallel to the floor, so choose the best option for you)
4. Tighten your core and with your feet firmly and evenly planted down and your chest and gaze up, start taking a deep breath in through your nose and start squatting down with a neutral back, sticking your bottom out slightly, as if you are sitting down onto a low stool behind you - ideally get to a parallel position where hips and knees are in line or slightly below (but please work at your own pace, one can build on that in time)
5. Now slowly and gently start coming back up, breathing out through your pursed mouth while extending your legs and gently squeezing your gluteus muscles. Your breathing is very important while doing squats – don’t hold your breath!
6. Depending on your level of health and fitness, build up slowly to 10 squats, alternating with short bursts of skipping (again, please start gently and build it up overtime) and aim to eventually do 3 repetitions of both at each session.
Lear how to skip safely and easily from Amanda Kloots
To cope with the predictable daily change in light and dark, almost every living organism has developed an internal timing system or a circadian clock (circa meaning around, and dian meaning day), which is approximately 24 hours long.
Our ancestors believed that our day-night cycles were guided by external environment only - the light in the morning waking us up, while moonlight was a sign to rest and sleep.
In 1950, studies revealed that when subjects were cut off from the daily cycle of light and dark, they generated their own endogenous circadian rhythm in the absence of any external sunlight. They expressed a predictable pattern of prolonged wakefulness (about fifteen hours), paired with consolidated bouts of sleep (about nine hours), which concluded that ONLY an internal clock could be the reason for this predictable cycle.
Further research confirms that our biological rhythm is approximately one day (24 hrs, 15 minutes) so not precisely a ‘day’. However, the brain, with the assistance of our ocular light sensors, uses daylight to methodically reset our inaccurate internal timepiece each day, winding us back to precisely, not approximately, twenty-four hours. Scientists found that this is due to small cluster of cells collectively known as the Suprachiasmatic nucleus(SCN) which are located within the Hypothalamus – our Master Gland.
Each morning, bright light enters through our retina, sending signals to synchronise our master clock– the SCN. When the light resets the SCN, it sends hormonal signals to reset our clocks in the rest of our body.
Another study which started in 2002, has identified that every organ down to the cellular level has its own circadian rhythm, and thousands of genes turn on and off at different times of the day synchronising our various internal clocks. For example, our hunger and satiety pathways are circadian, so when synchronised, we optimise the nutrient flow and close the door when we are full, avoiding cravings and overeating. Our metabolism is also circadian, so disrupting it will affect the use and storage of carbohydrates, fat and protein, amplifying many chronic conditions including obesity. Cellular maintenance (repair, cell division and cell communication) is circadian, and our cells work together to repair, cleanse and rejuvenate in order to communicate effectively, which waxes and wanes throughout the daily cycle. Our endocrine/hormonal system is also circadian as every organ and gland is responsible for secreting some valuable substance and each has its’ optimal window – so when we know the circadian rhythm for digestive juices, we’ll know when to eat to get the most benefit of our food. The liver and the gut clocks create their own circadian rhythms from a combination of SCN signals and the timing of our food intake.
All the ‘clocks’ work together harmoniously affecting our leading rhythms of metabolism, physiology and behaviour, which organise our life into segments of sleep, food intake and physical activity at specific times of day.These interrelated rhythms therefore form the essential foundations of our health and are entirely in our control.
We therefore function at our very best when our lifestyle is aligned with this perfectly designed inner rhythm. When one rhythm is disrupted, the others are ultimately disturbed, creating a downward spiral which, if sustained can lead to poor mental and physical health.
Why sleep is key for our master clock reset
The human body begins to get ready for the day the night before. At night, our body not only performs the necessary repairs, but our brain also consolidates experiences and memories, and sends out instructions to prepare for the next day. Hence, the changes that happen at night are critical to how we function, and insufficient or fragmented sleep disrupts our circadian code, impacting our health and performance.
Poor sleep patterns directly affect our hunger and satiety hormones ghrelin and leptin, both of which work to circadian rhythm. Hormone signal disruption makes us more prone to overeating because our brain does not receive either of these messages. 3 Studies have shown that a sleep deprived brain, or one exposed to bright light at night, craves excessive calories that it doesn’t need, ultimately resulting in weight gain.
However, we also need to bear in mind that our sleeping patterns change with age - we are programmed to maintain at least a 9-hour sleep pattern as babies and a 7-hour sleep pattern for the rest of our lives. For a nine-year-old, the circadian rhythm would have a child asleep by around nine p.m. By the time, the child has reached sixteen, their circadian rhythm undergoes a shift forward due to the rise of melatonin, and the instruction to sleep is pushed ahead by many hours. As a result, teenagers cannot fall asleep at ten pm like adults, as their circadian rhythm cannot be coaxed into a change, and asking them to wake up at six the next morning will not give them time to complete their circadian cycle. Among adults, circadian rhythm takes a downturn post adolescence, and melatonin release encourages sleep at around ten or eleven p.m. In contrast to adolescents, the elderly generally experience regression, leading to much earlier bedtimes.
Most people attribute our sleeping habits to genetics –i.e., either we are morning risers or night owls. However, very few people have that genetic defect or mutation which changes the clock so profoundly that it becomes difficult to adopt new habits to correct it. This is when nurturing the body clock with better habits becomes critically important!
is the biological fabric of the body, looks like a 3D spider web and is the link between our body and mind. It is the connective tissue all throughout our body and the biggest living organ – in fact, it is not just an organ, it is a whole system.
Fascia is the protective, filmy, slimy complex mesh around every muscle, gland, organ, ligament, tendon and nerve down to the cellular level, and our bones are just the spacers! Without fascia, our organs would not be able to stay in place, in fact, we would not be…
Fascia is also a sensory organ that allows us to perceive our movement, our body and ourselves very precisely.
It is through fascia that we hydrate our body, and it is through fascia that the various body systems are able to communicate with one another.
When we tense, the fascia tightens, and depending on the level of tightness, can constrict our blood vessels, lymph channels and our neurological pathways. It is therefore imperative to keep the fascia supple and free of tension for optimal flow of our blood, lymph, our nerves, and the neurological (energy) pathways.
of our musculoskeletal system and keeping a correct posture is incredibly important. When aligned, our nervous system, as well as all our other body systems can function optimally.
We need a free flow of our nerves and electrical impulses for constant communication between the brain and the various parts of the body to keep us healthy, balanced and pain free.
The spinal nerves have neurological relationships with the various organs and glands, and if a nerve is under pressure, the neurological impulses don’t get through and the function of the related organ or system is compromised. This is when symptoms can arise, which we often mask with a pill, rather than addressing the root cause.
= our microbiome. Our microbiome’s health is vital for our physiological and mental wellbeing, our immunity, our endocrine/hormonal balance, as well as assimilation of nutrients and elimination of waste.
Our gut bacteria produce hundreds of known neurochemicals which the brain uses to regulate basic physiological as well as mental processes such as learning, memory and mood - for example, 95% of the body's supply of serotonin is produced in the gut, which influences both mood and our GI activity.
Over the last few decades, rapid changes in our modern diet, excess use of antibiotics, processed foods, overly high sugar and carbohydrate consumption, decrease in natural plant food intake, and environmental toxins have all created a recipe for our microbiota disruption and loss of our inner ecological diversity.
This has driven up the chronic health conditions of today such as the various hormonal imbalances, autoimmune conditions, digestive issues, diabetes, hypertension, chronic pain, weight issues, fibromyalgia etc….
But it is never too late to create a more congruent environment for our microbiome’s ecological success and improve our overall health by feeding our microbiome with prebiotics, probiotics and polyphenol rich foods.
is now known as the biggest contributor to most symptom-led illnesses and diseases of today. Stress directly affects our hormonal system and disrupts our microbiome.
When we are faced with a negative situation, our physiological state alters the pace of our heartbeats moment to moment, resulting in shifts in blood flow and stress hormone levels. This then impacts our range of emotions which fuel our thoughts, drive our decisions, actions and ultimately affect any positive results we might be striving for.
Hence STRESS is the most important factor to keep in check.
Regular dry brushing is the simplest way to enhance our overall health and well-being. It enhances our blood flow, and activates the c-tactile afferent nerves, leaving the body feel calm yet invigorated.
It is an Ayurvedic practice that has been around for centuries and has been practiced by many other ancient cultures. It is now being recognised as a simple and effective self-care practice which helps to contribute to overall sense of wellbeing while supporting our immune system health.
It involves ‘massaging’ the body surface by gently brushing dry skin with a dry and gently firm-bristled brush and performed in a particular sequence. *
The gentle friction of the brush (or combination of brushes) with combined pressure over various areas of the body boosts overall circulation, delivering oxygenated blood to all the organs for optimal functioning, stimulating the lymphatic system, thus enhancing internal detoxification.
Dry brushing also helps with skin exfoliation and the breakdown of fat deposits and cellulite (toxins trapped in fat deposits). The lymphatic fluid then helps to flush these accumulated toxins and metabolic wastes, adding extra benefit of smoother looking skin.
It is very important to do dry brush in a particular sequence, so as not to congest the lymph nodes. Our recommended video on how to dry brush effectively with Kelly Kennedy explains this sequence.
You can purchase a dry brush from any health store, or from Elytrum.
Yin Yoga offers a wide range of health benefits while helping to alleviate pain, tension, stress, anxiety and improves overall well-being.
It is a passive style of yoga which involves holding each pose for a longer period of time, while paying attention to the breath, observing your thoughts, emotions and any body sensations. Each pose is then followed by a short periods of 'rebound' (total relaxation in stillness - lying down) for the body to process the work.
As we age, our production of collagen decreases, and our tissues, joints and ligaments start losing their suppleness and can become quite rigid over time. In Yin practice, we exercise these tissues so that they remain supple, ensuring healthy mobility and vitality into our older years.
At the mental and emotional level, Yin is highly effective as it allows us space and time to practice and reap the healthful benefits that meditation brings.
On a physiological level, Yin works on deep connective tissue (fascia), releasing any built up tension within our muscular and fascial systems. Combining this deep awareness with the conscious movement, Yin practice aims to harmonise the vital energies of the body to improve our overall sense of wellbeing.
This Yin Yoga series designed by Jeff Lester is a collection of 7 classes proven to have a profound rejuvenating effect for the body and mind. Designed to empower and connect you with your body, enhancing your health on all levels.
Lifetime access to 7 classes that start at beginner level and transition to intermediate level practice
Yin yoga theory and intentions
Instruction on using props to augment your practice
Instruction to make the practice safe for your body
Encouragement to make the practice your own
Each Yin Yoga session in this series takes between 45 mins to 1 hour, to really make that deep mind-body connection.
If the above appeals, you can register here.
Alternately, if you already have a Yoga App, please follow Yin Yoga sessions on your App, or find various sessions on Youtube.
Blood-sugar imbalance is a common issue nowadays and becoming an everyday occurrence for many people. Most of us can relate to the odd times of still feeling hungry after a meal, or craving something sweet, feeling tired, experiencing disturbed sleep, dealing with acne, experiencing hormonal fluctuations and noticing signs of ageing - all these are symptoms of blood-sugar imbalances!
Although we are aware that food can be our medicine, most of us don’t realise the impact that our favourite comfort foods may have on our blood-sugar levels. In addition, stress plays a major part in blood-sugar imbalances, due to the hormones produced by the adrenal glands which can stimulate further increases in blood sugar levels.
When we eat foods high in sugars and processed carbohydrates, the subsequent ‘crash’ after the initial blood-sugar peak causes stress on the body and stimulates the innate flight or fight response (producing cortisol). Caffeine has a similar effect, so if you are already stressed and reach for a sugary snack and a caffeinated drink, it is a triple whammy!
However, please bear in mind that nutrition is just one puzzle piece in the big picture…. So, what else?
Regular treatments such as reflexology or a massage are very effective in stress management and doing some physical activities such as brisk walking in nature, yoga or swimming. Doing something creative and connecting with friends and loved ones also helps, and we can add some deep breathing, meditation and calming herbal teas to our days to keep that stress at bay, and our blood-sugar levels in check.
Lucy Kelly, Nutritional Therapist
Our body’s pH can’t be too acidic, and it can’t be too alkaline either. It needs to be ‘just right’ (between 7.35 and 7.45pH). We possess a natural buffer system which helps to keep it within the ideal pH range, however, when we consume processed foods loaded with sugar, wheat, preservatives and artificial additives, and drink excess sugary sodas and alcohol, it can cause the body to become too acidic. In response, our body must pull the buffering minerals it needs from elsewhere to maintain its pH level, which can result in a wide range of health issues such as inflammation, weak bones, stiff joints, fatigue, and cause numerous digestive problems.
When we feel tired, what is the first thing we generally reach out for? …. Coffee!! An estimated 9 out of 10 people today are lacking in important vitamins and minerals, and green juices are the perfect remedy to replenish these. They also provide near-instant lift in energy, and unlike caffeine or other stimulants, there’s no late afternoon crash.
If we don’t consume a wide variety of vegetables, fruits and herbs, we are missing out on a key component of wellness: antioxidants. Antioxidants protect our body from oxidative damage, which contributes to physical signs of ageing on all counts. Green juices provide us with multiple servings of nutritious superfoods to boost our antioxidant intake, which helps to keep us vibrant and feel more youthful.
Our gut is the foundation of health and can be the one difference between depression and happiness. That’s why it’s critical to take steps to ensure our gut is truly healthy, and regular consumption of green juices is one such step. Green juices contain necessary digestive enzymes and pre-biotics (food for our microbiome), and in some cases even pro-biotics (good bacteria recognised for supporting gut health).
No matter how careful we are, our body is constantly exposed to toxins. These can be found in our drinking water, household furniture, drapery and carpets, food we eat, cleaning products, cosmetics, and the air we breathe. All these toxins put a huge strain on our liver and contribute to the disruption of our endocrine equilibrium. Green juices help, because the compounds in the fresh ingredients help support a healthy liver. By consuming a green juice every day, we can give our liver and in turn our whole body's a fighting chance against all the toxins we’re exposed to on a daily basis.
Green juices are one of the best ways to support the health of our immune system, because they are packed full of nutrients our body needs. Much like a car needs gas, oil and lubricants, our immune system runs on specific nutrients to function properly. Nutrients which must be constantly replenished. Drinking a green juice every day is therefore an easy way to replenish the necessary nutrients our immune system needs.
Clare Batchelor, Nutritional therapist specialising in Raw foods and Superfoods
‘Contrast hydrotherapy’ has been gaining popularity in recent years due to the numerous health benefits it offers, and could be the easiest and most effective way to support our overall health, our immune system, detoxification pathways, and regulate our hormonal system.By alternating between hot then cold water repeatedly, we change our body temperature from hot to cold and back again several times.
The blood vessels dilate when exposed to hot water, pushing the blood to the skin’s surface, and the cold water induces the blood vessels to constrict, causing the blood to go deeper into our vital organs - a natural reaction trying to conserve our natural core temperature.
This vasoconstriction and vasodilation helps to improve overall function of our internal organs, our blood circulation and stimulates the lymph. Better circulation enhances the innate healing mechanism, as nutrients are transported around the body more effectively, supporting the maintenance of our bodily systems function and regulation, including the immune system health.
The contrast in temperature also helps to increases the activity of disease-fighting immune system cells, and with the assistance of our lymphatic system, eliminate harmful toxins and other metabolites from our tissues, which often contribute to hormonal disruptions and imbalances.
In addition, when we sleep, our body temperature lowers, so contrasting showers are beneficial before bedtime to signify to the body to start the temperature lowering process, so we can relax into a nourishing night's sleep.
Start with warm water for three to five minutes, then turn the temperature down to cold for at least 20 seconds (building up to a full minute over time), and repeat the cycle three to five times, each time increasing and decreasing the temperature from hotter to colder, but please make sure to always end on cold.
Walking mindfully in nature has a profoundly positive impact on our physiology in every aspect. It has a positive effects on the body’s autonomic nervous system, reducing sympathetic nervous system activity and increasing the parasympathetic nervous system activity.
Research studies into the effects of spending more time in nature highlighted a significant boost to participants’ overall health and well-being, and revealed that by just spending two hours per week in natural surroundings resulted in overall life satisfaction.
Spending time outside - especially amongst trees - creates a positively calming neuro-psychological effect, encouraging relaxation whilst relieving stress. Exposure to nature has also been linked to improved cognitive function and enhanced creativity.
This natural healing comes directly from the connection between individuals and their natural surroundings by activating the senses, thus connecting the outer and inner worlds, which, in this busy world can often become detached from each other.
You don't have to take a holiday or go for a long hike in a nature reserves or a forest to experience the benefits of nature walks. Simply schedule a minimum of 10-15 minutes on regular basis to walk in a nearby park, observe your surroundings fully, take some nourishing deep breaths, look up, and exercise your senses. You can then build on it, and spend more time outdoors when time allows.
For more nature immersion, learn more about the Japanese practice of Shinrin Yoku (Forest Bathing) and read further information for a self guided forest bathing experience.
The current rise of chronic health diseases can now be tied to the imbalances in our microbiome. Rapid changes in our modern diet, excess use of antibiotics, processed foods and overly high carbohydrate consumption, decrease in natural plant food intake, increasing rates of C-section births and many more factors have created a recipe for our microbiota disruption and loss of our inner ecological diversity.
However, it is never too late to create a more congruent environment for your microbiome’s ecological success and improve your overall health by feeding your microbiome with prebiotics, probiotics and polyphenol rich foods.
Eating fermented or pro-biotic rich foods is an ancient secret to protecting health, as well as preserving foods. The traditional process of fermentation allows airborne bacteria to grow on food to prevent it from spoiling. When consumed, that same bacteria help to support the growth of a healthy population of bacteria/microbiota deep in our intestines.
Here is a list of fermented foods that you can include with your meals to boost digestion and support the good bacteria your gut needs. Introduce the ferments to your system very slowly however, so start with one meal and build up as you see fit....
Note: When it comes to ferments, remember that a little goes a long way, and think of fermented food as a condiment and not a side dish.
Resistant starch is the essential nutrition for the bacteria in our colon. This type of starch resists digestion and travels through our mouth, stomach and small intestine without breaking down like other foods do.
Once resistant starches reach the colon, it is converted to short-chain fatty acids, one of which is called butyrate. It is a superfood for the colon, which helps to rebuild, repair and replenish it. Butyrate increases the population of good colon bacteria to ward off disease.
Some of the benefits of consuming resistant starches include
Foods which contain resistant starches include
PS: If you suffer with bloating, please observe how you feel as you add foods containing resistant starch. Go slowly at first and build your way up.
Polyphenols are naturally occurring compounds found in plant foods such as vegetables, fruits, herbs, spices, tea and dark chocolate. They essentially act as prebiotics - food for our good bacteria, and have a symbiotic relationship with our gut bacteria.
Chemical constituents in this class of food travel through the small intestine largely undigested. The portion of the polyphenol-rich foods that make it to the colon are broken down by the gut bacteria into metabolites that increase the good bacteria and decrease the bad guys, helping to balance our inner ecology.
Polyphenol-rich foods include:
Our circadian system’s main goal is to optimise our energy intake and survival.Just like the first ray of blue light in the morning resets our brain clock, the first bite of the day resets our organ clocks.
Using the circadian clock, each organ is programmed to process our food for a few hours starting from breakfast – the system works for approximately 8- 10 hours after the first bite of the day. After the 10-hour window, the gut and metabolic organs continue to work, but their efficiency slows down considerably as they are not programmed to be active 24/7.
For example, if you generally eat dinner at 8:00 pm, but at weekends you tend to eat much later and your last sip of wine is at midnight, the same food takes much longer to digest, as you are outside of the optimal 10-hour window.This extra workload interferes with your digestive system’s next task - repair and maintenance - by either delaying or completely eliminating that task, which will impact your overall health.
You might ask - why should this be a problem?... as our metabolic rhythm can return to normal the next day, however, when we eat at random times, our circadian clock, which has many moving parts, struggles to readjust the clocks within the different organs to get them back to alignment quickly.
In addition, our cells cannot make and break body fat at the same time. Every time we eat, the ‘fat-making process’ kicks in as our liver and muscle cells create fat and store it. So after that late night dinner, the fat making process will continue past 2:00 am, as your body will have to delay the fat burning process, which will now only happen in the morning…and if you eat breakfast or have your morning coffee, your fat-making process will turn on again. As you see, when we eat at random times and throughout day and night, our ‘fat-making’ process will be constantly ‘on’ throwing our body out of sync.
The fix can be very simple by sticking to a regular eating routine aligned to your circadian clock. When you eat matters as much as what you eat. Even if your late-night snacks are healthy, you are still disrupting the metabolic rhythm and thereby resulting in inefficient functioning of your circadian system.
Our physiology and metabolism evolved to perform physical activities throughout our waking hours. When we are active, we use our muscles, but many of our muscle groups are autonomic such as the cardiac muscles and the smooth muscles of our digestive tract. Even these have a circadian rhythm and are more efficient during the day than at night.
When we eat – or even have a sip of tea or coffee with milk - our gut muscles automatically stretch and flex to move the ‘food’ from the stomach into the intestines. This process, called gut motility, works efficiently during day time, and is slows right down at night. When we eat late in the night, the food moves slowly down the tract, hence will take much longer to digest, and disturb other key activities such as gut repair and maintenance scheduled for night-time.
Activating our muscles through physical activity has a positive impacton our circadian clock, as those who exercise on regular basis tend to have amore robust circadian clock, sleep better when they are meant to sleep and feelmore awake when they are meant to. Thus, when our sleep timing improves, ouroverall circadian rhythm improves. Good circadian rhythm therefore helps to maintainour strength, keep us physically fit and have more energy.
Our physical strength is largely determined by the overall state of our muscles,bones and cartilage. As we age, or our clock is disrupted, the daily repair andrebuild process of our bones and cartilage gets affected, leading to weaker bonesprone to fractures, and even osteoarthritis.
So to maintainhealthy bones, cartilage and muscles we need to adopt a good sleep-wake cycle,eat at the right times and exercise.
Our ancestors had four things in common: they ate less, did more physical activity, slept more and completed their daily routines with clockwork precision because they did not have the luxury of artificial light.
TIMING and consistency is everything – we should all aim to adjust our daily living to the optimal times of the day that are most in sync with our circadian clocks.
We should eat when we can metabolise foods the most efficiently, we should be active when our brain and body are functioning at their peak, and we should get the right amount of sleep so that we can do it all again tomorrow… feeling really well in both – body and mind.
