Welcome to your 'Enhance your Athletic Endurance ' health journey.
Thank you for trusting us to guide you to optimise your health and wellbeing with natural and lifestyle medicine approaches. Taking part in extreme and endurance sports requires special attention and an ongoing health maintenance.
Following a holistic path using multidisciplinary approaches will support your body on all levels; keeping your body and mind strong, focused and resilient, so you can enjoy your chosen sporting activity to the full.
This journey explores the various facets that will provide you with a solid foundation to overall health so you can strive for new heights and exciting adventures with ease and confidence. It comprises of four steps, and we recommend that you explore each step, ascertain what is relevant to you at this particular time, try the various action tools and enjoy incorporating them into your athletic lifestyle.
Every 'step' will provide you with 2 simple tips and tools that are easily actionable and cost effective. In addition, we include some high value insights while providing you with a choice of natural practices to support your journey further.
With our best wishes, Sanko team
Emotional Freedom Technique (EFT), also known as tapping, is a therapeutic technique that combines elements of traditional Chinese medicine with modern psychology.
It involves tapping on specific points on the body, typically with the fingertips, to alleviate emotional distress and promote psychological well-being.
Here's a brief description of the method you can follow:
1. Identifying the Issue: Think of and identify a specific issue or emotion you’d like to address, such as anxiety, stress, pain, or a negative outlook on present circumstances. Give it a score from 1-10 (10 being overwhelming/worst)
2. Set-up Statement: Formulate a set-up statement which acknowledges your current issue, while affirming self-acceptance and unconditional positive regard for yourself. This statement typically follows the format, "Even though I have this [issue], I deeply and completely accept myself."
3. Tapping Sequence: While focusing on the identified issue and repeating the set-up statement, start tapping on specific meridian points on the body in sequence: outer palm, inner eyebrow, side of the eye/temple, under the eye on the ocular bone, under the nose, mid chin, collarbone, under the armpit, and top of the head.
Each point is tapped several times in succession, while continuing to acknowledge the issue and associated emotions.
4. Reassessment: After completing a round of tapping, please reassesses your level of distress or discomfort related to the issue you tapped on. You may want to repeat the tapping sequence a few more times, while adjusting your set-up statement to fit in with any shifts in your emotional state you might have noticed.
5. Resolution and Integration: The aim is to reduce the intensity of any negative emotions you felt at the start, release any energetic blockages, and reinstate a sense of emotional balance and well-being within. This process may lead to insights and clarity, emotional release, and a shift in perspective regarding the identified issue.
6. Maintenance: You can use Tapping anytime as a self-help tool to manage overwhelm, stress, anxiety, and a myriad of emotions on an ongoing basis. Regular practice can help to build emotional resilience and promote overall psychological health.
Stretching on regular basis not only reduces built-up muscle tension, but helps to hydrate your body via the complex fascial network, and helps with eliminating toxins.
Stretching also enhances blood circulation for greater oxygen uptake, delivery of nutrients, and helps to calm the nervous system, dissipating stress residue, so your body will be able to regulate and repair efficiently.
Stretching also helps with muscle function and ‘muscle remodelling’ - a concept of increased capacity for exercise through physiological, structural, and metabolic changes, which includes connective tissue (fascia)strengthening, greater range of motion, and better joint alignment.
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”, as it is through this fascial network that our cells get hydrated, and it is via the lymph that toxins get eliminated, and stretching is the catalyst to keeping the body in peak condition!
You need to make sure you are properly hydrated. Muscles contain around 70% water and being dehydrated affects their function. It is also important for the brain - being dehydrated can make you feel confused and affect your concentration.
What to drink?
In general, water is the best. However, if it is very hot and you are losing a lot of fluids via sweat, then you can make a simple healthy sports drink – ½ water, ½ fruit juice of choice and a pinch of salt.
Sports drinks can also be used to fuel you, when eating solid food is difficult, but please be mindful to use very sparingly.
Hot tea can be very comforting, and caffeinated drinks can be useful in certain situations.
When to drink?
Avoid waiting until you are thirsty to drink, and have a schedule depending on activity intensity, duration and conditions. You are aiming to be going to the loo relatively frequently, and your urine should be a pale straw colour.
To sustain your energy levels throughout the activity, focus on foods that release their sugars slowly into the blood stream rather than ‘fast’ sugars.
For example:
Oat-based breakfast cereals rather than highly processed commercial breakfast cereals
Quality brown or sourdough bread, pasta, rice and quinoa
Root vegetables and whole fruits
Ensure some sort of protein at every meal and snack. Protein delays the absorption of sugars from the digestive system into the blood stream, giving a more gradual rise in blood-sugar levels, rather than a ‘peak’ and then an ‘energy crash’.
For example:
Add nuts and seeds into porridge, or nut butters on toast
Add Greek yoghurt or Skry to muesli
Eggs on toast is a very sustaining breakfast
Snacks:
Dried fruit and nut mixes
Vegetable sticks - carrots, celery, cucumber, peppers (dip in humus)
Fruits and chunks of cheese
Flapjacks with added seeds
Salted nuts are a good way to add in salt if you are sweating a lot
Biltong - dried beef with salt and spices (most butchers now cure it)
You need to make sure you are fuelling regularly with suitable carbohydrate-rich foods during the activity if it lasts longer than 1 hour. Quantities depend on length and intensity of activity. Choose foods that naturally contain sugar such as fruit, dried fruit and fruit compotes. Combining these foods with a little protein as mentioned above can help energy levels, but this may not be suitable if the activity is very intensive.
At the end of the day, it is important to consume enough carbohydrates to replenish the stores in your muscles. This is to help recovery, but also to prepare your energy stores for the next day. Don’t hold back on the root vegetables, potatoes, rice and pasta, and enjoy fruit puddings and home-made cakes!
Protein is also needed to repair and rebuild muscles. So, after a long day of walking, make sure your dinner contains a good source of protein: Meat, fish, chicken, beans, lentils and eggs, along with plenty of vegetables, salads, and starchy veg/carbohydrates to refill the muscles.
Think about foods that you love and find comforting for when the going gets tough. However, choose foods that are nutritious, rather than relying on industrially produced sweets and junk foods. Dark chocolate with fruit and nuts, fruit cakes, muesli bars, honey sandwiches and banana bread are all good examples.
Lucy Kelly
Registered Nutritional Therapist BSc (Hons) DIP ION MBANT
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 muscle cramps, fatigue, headaches, dry lips, constipation, dark colour urine, feelings of irritation, lack of focus and more…
It is very easy to get dehydrated, and many factors such as exercise and sports activities, excessive sweating, hot weather, being so busy and forgetting to drink, some medications, consuming too much of sugar-laden foods and sports drinks, as well as excessive intake of alcohol and coffee can contribute to it.
It is also easy to rehydrate and stay hydrated to get back to peak health and maintain it.
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 organs - down to the cellular level -depend on them. Electrolytes also help maintain the body’s PH balance.
In addition, we need to bear in mind that our cells rely on correct 'osmolarity', as they survive by balancing the water uptake and water loss. This process is vital, as we can seriously harm our cells if we take in too much water, and cause serious damage if they don't get enough.
Hydration should be as intermittent as eating. Throughout the day, avoid sipping as that does not hydrate the body properly at any one time, and may result in the loss of valuable sodium in the blood - so remember to rather plan focused fluid intake breaks and drink fully when thirsty.
For extreme endurance sports, adjust the quantities of fluids to your needs, so you can maintain the appropriate hydration level, and feel free to add electrolytes to your water bottle - such as Mission Tea's 'Hydrate'.
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 or two 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 or two of mint for a truly delicious refreshing drink.
In addition
Electrolytes-rich and hydrating foods
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...
Book recommendation: Quench - by Dr. Dana Cohen and Gina Bria
Taking a few minutes to rest in ‘legs up the wall’ pose will help replenish your energy levels, resulting in a sense of rejuvenation, making it an excellent way to unwind after a demanding workout or sports session.
By incorporating it into your post-workout routine, you’ll support your overall recovery, alleviate muscle fatigue, and promote both - your physical and mental well-being.
Also known as Viparita Karani in yoga, this simple pose helps to facilitate the recovery process as it stimulates lymphatic drainage, flushing out toxins and reducing any swelling. By reversing the flow of gravity, you will also enhance your blood circulation, especially in the lower body, which further helps with any swelling and inflammation in the legs and feet after an intense physical activity.
In addition, the pose promotes venous return, helping with the removal of metabolic wastes such as lactic acid from your muscles, reducing post-exercise soreness and fatigue.
‘Legs up on the wall’ is also known for its calming effect on the nervous system, alleviating tension, and reducing stress hormones such as cortisol, inducing a state of relaxation.
Holding this gentle inversion allows your muscles along the back of your legs release tension and lengthen, and over time, with regular practice, will help improve your flexibility of the hamstrings, calves and lower back, preventing injuries.
As part of self-care = health care, regular massage of the feet, ankles, and calves are essential components of an athlete's training regimen, contributing to overall athletic success and longevity in sports.Foot care helps to maintain the health and integrity of the feet, ankles, and calves, helping to improve proprioception, balance and stability, thus reducing the risk of common injuries such as sprains, strains, and plantar fasciitis.
Regular massage helps to identify and address any tension and potential areas of weakness before they develop into more significant problems. Releasing muscle tightness helps to improve flexibility in the feet, ankles, and calves, optimising biomechanics, range of motion, and reducing the risk of overuse injuries.
Massage is also a valuable tool for post-workout recovery as well as injury rehabilitation. It can help to accelerate the healing process, reduce recovery time between training sessions, and prevent the build-up of scar tissue following any injury or surgery.
In addition, massage has a calming effect on our nervous system, promoting relaxation, improving sleep quality, mood, and help build resilience to daily stressors.
Keep your feet clean and dry - wash them regularly with mild soap and water, and dry thoroughly, especially between the toes.
Apply a moisturising lotion or foot cream to keep the skin soft and prevent cracking but avoid applying between the toes to prevent moisture build-up.
Trim your toenails regularly, and cut the nails straight across, to prevent ingrown toenails.
If you can, rotate your footwear - alternate between different pairs of shoes to allow them to air out and avoid excessive wear on specific pressure points.
Elevate your feet and rest them whenever possible, to reduce swelling and relieve pressure.
Reduce any inflammation with icepacks at the end of the day.
If possible, leave blisters intact - if they haven’t popped, leave them, as the skin provides a natural barrier against infection. However, if the blisters have popped or have torn, clean the area with mild soap and water, dry gently and thoroughly, apply antiseptic ointment to prevent infection, and cover with a bandage or a blister plaster to protect it from further friction and to provide cushioning.
Try to avoid putting pressure on the blistered area until it has healed.
Many of us believe that our posture is very good, but the truth is that our brain has adapted to feeling balanced and straight even when we’re not.
Posture refers to a person’s body in space and the alignment of different body parts in relation to one another.
Constant bad posture can lead to musculoskeletal misalignment causing pain, and to correct this, we need to have postural awareness.
‘Postural awareness is the subjective conscious awareness of our body posture. Understanding one’s posture patterns is crucial due to its many benefits to maintain an optimal state of health.’
Posture can be divided into either dynamic or static posture.
Dynamic posture refers to how we hold ourselves when walking, running or lifting things. Muscles and other structures must keep working to adapt to changing circumstances.
Static posture is how we hold ourselves when we are not moving like when sitting or standing. Our bodies are held in a static position by various muscle groups working together to counteract gravity.
A relationship has been observed between spinal pain and posture, so improving one’s posture helps to decrease any musculoskeletal pain, plus a good posture helps to improve oxygenation and reduce pressure on intervertebral discs, leading to many other health benefits.
The spine has three natural curves – neck, upper back and lower back – and a good posture means maintaining these curves. In an ideal posture, a line should be passed through the lobe of the ear, the shoulder joint, the hip, the knee and the ankle.
Increased spinal pressure, neck and back pain, decreased flexibility, making breathing and digestion more laboured and affecting our joint movement are just a few of the health issues that could arise.
As many of us are now working in front of our computers at our homemade workstations, our postures have deteriorated rapidly. It is therefore important to focus on correcting these imbalances with the following tips:
Andries Lodder, Biokinetics
Posture enhancing practices you can explore if you feel you would benefit from postural re-alignment: Alexander Technique, Biokinetics, Chiropractic, Osteopathy, Pilates, 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 as well as 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 overall health, enhancing our immune function, increasing our energy levels and improving our quality of life in general.
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, impacting our energy levels, as our mitochondria need oxygen to generate sufficient energy.
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 motion 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 to keep us healthy, regulate the immune and inflammatory responses, as well as our complex digestive processes. For effective vagal activation, any type of deep, slow diaphragmatic breathing will stimulate the vagus nerve, activating the parasympathetic mode.
Helps with weight management: Our breath is key in regulating blood pH and CO2 plays 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, we may 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.
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.
Explore the following breath methods
It is advisable to warm up the major muscles before participating in any exercise, even before pre-workout stretches.
The health of our muscles is vital for our overall wellbeing and longevity, so making sure they remain strong, lean and pliable is key. The reason for a warm-up before you set out for your walk or do any stretches or exercise is that it helps to accelerate your cardiovascular system, dilating blood vessels and increasing blood flow, supplying muscles with oxygen and raising their temperature for greater efficiency and pliability, lessening the risk of injury and post work-out soreness.
Warm up ideas: - marching on the spot, lifting knees to waist height - long side steps from side to side - squats - dancing - shoulder rolls - shake out
Ready for pre-workout stretches below, and your exercise!
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 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 not only move and exercise regularly to avoid any stagnation, but to keep the lymph channels and lymph nodes open for free flow. When the lymph flow is constricted due to severe muscle and fascial tension, it can stagnate, toxins can accumulate, resulting in ill health.
The following therapies and activities are highly effective to relax the body, and improve/restore optimal lymph flow: Manual lymphatic drainage massage, Massage therapy, Facial Reflex Therapy, Yoga.
Lymphatic drainage massage helps with maintaining the appropriate body fluid balance, enhances the flow of the lymph, mitigating any congestion, and supports optimal blood circulation and immune system function.
Professional manual lymphatic drainage massage (MLDM) is incredibly beneficial as well as deeply relaxing, and highly recommended for general body maintenance. However, it might not be practical to go to a MLDM specialist on regular basis due to time or budget constraints, or the lack of access to a qualified therapist in your area.
But there is an easy way to stimulate our own lymph on regular basis with a gentle self massage in the comfort of your own home. Here is a well explained video from Rebecca Kern Steiner of New Dimensions Physical Therapy you can follow.
As with training for a major sports event, it takes time, so please dedicate some time to your self- care, and prioritise this a few times per week for a few weeks, to really feel the health benefits this simple routine can bring.
Fascia is a connective tissue which surrounds and supports our muscles, bones, organs and other structures within the body. It forms a continuous, three-dimensional spider-like web that penetrates and surrounds every muscle, bone, nerve, blood vessel and organ, creating a complex network throughout the entire body.
Fascia provides the structural support for the body, helping to maintain the shape and integrity of the body's various components, while acting as a shock absorber, protecting organs and tissues from impact. Fascia is rich in sensory receptors, contributing to body awareness and proprioception - the ability to sense the position and movement of the body, and transmits mechanical tension and force generated by our muscles, allowing for coordinated movement and function. It also serves as a communication network, influencing the function of different body parts through its interconnected nature.
Fascia is primarily composed of collagen, elastin, and a gel-like ground substance. The collagen fibres provide strength and structure, while elastin allows for flexibility. The gel-like ground substance is part of the extracellular matrix - a complex network of molecules that fill the spaces between cells and provides structural support to tissues. It is made up of water, electrolytes, glycosaminoglycans(GAGs), and proteoglycans.
GAGs are large molecules that attract and bind to water, and Proteoglycans are macromolecules that consist of a protein core and GAG chains. These contribute to the gel-like nature of the ground substance, and help maintain the structural integrity of the fascial matrix.
Superficial Fascia: Located just beneath the skin, it connects the skin to the underlying muscles and allows for mobility.
Deep Fascia: Surrounds and separates muscles, forming compartments and providing structural support.
Visceral Fascia: Wraps around and supports organs, helping to maintain their proper position and function.
The myofascial system is the interconnected network of muscles and fascia. Dysfunction, injuries and tightness in the myofascial system can restrict optimal blood flow, lymph flow and constrict nerves and neurological pathways, inhibiting proper nervous system signalling, and may contribute to issues such as pain, limited range of motion, and symptoms associated with postural imbalances.
Healthy fascia is essential for optimal health, movement and function. Restrictions or adhesions in the fascia affect not only flexibility, joint mobility and overall movement patterns, but overall health as well.
Manual therapies such as Shiatsu, massage therapy, myofascial release, Rolfing are aimed at addressing any fascial restrictions and improving overall tissue health, mobility and a greater sense of wellbeing.
Activities such as yoga, yin yoga and stretch classes help to improve fascial health and overall wellbeing.
Self help practices such as self massage, abdominal massage, stretch exercises and foam rolling are a great way to maintain a healthy fascia, and generate that feeling of easy sense of wellbeing.
Anti-inflammatory properties
Castor oil is crammed full of ricinoleic acid, a fatty acid, which has the same chemical structure as the body’s natural anti-inflammatory prostaglandin. Applied topically, using a castor oil pack, it can provide significant relief for muscle or joint pain, back pain, period pain, as well as inflammatory diseases such as psoriasis and rheumatoid arthritis. For the most effective results, use a castor oil pack in combination with a hot water bottle or heat pad.
Supports immune health
One of the major reasons castor oil has strong immune-enhancing effects is because it supports the body’s lymphatic system. The lymphatic system is found throughout the whole body and is essentially the drainage network in the body. The lymphatic fluid removes excess fluids and waste materials from our cells. A small study found that adults who wore castor oil packs had increased lymphocytes compared with patients who used placebo packs. Lymphocytes are the body’s main immune cells and defend the body against foreign substances, such as bacteria, viruses, and damaged cells that can threaten its optimal function.
Promotes detoxification
As mentioned above, castor oil supports the lymphatic system. Once the lymphatic fluid has removed excess fluids and waste materials from our cells, it sends it back into the bloodstream to be cleared by the kidneys and liver. The liver is the main cleansing organ in the body. By putting the castor oil pack over the liver area (on the right-hand side of the body, under the ribcage) you may help support the liver to detoxify. Castor oil packs have also shown to increase levels of glutathione – a cleansing compound that helps to release the build-up of toxins in your body.
Helps with circulation
A healthy lymphatic system and proper blood flow go hand in hand to keep blood and lymphatic fluid levels balanced. When the lymphatic system becomes sluggish, it’s much more likely someone will develop circulatory problems such as water retention or oedema. The lymphatic system affects the health of various organs, including the heart, lungs, and the brain. Therefore, castor oil has an impact on our circulatory system, and offers a boost to major organs.
Helps to relieve constipation and bloating
Castor oil has been used for centuries to treat constipation and bloating. The ricinoleic acid binds to receptors on the smooth muscle cells of the intestinal wall and causes them to contract and push the waste through the intestines, resulting in a bowel movement, less gut inflammation and less bloating.
Encourages hair and eyebrow growth
Because castor oil increases circulation while also providing intense moisture, it’s no wonder that it’s hailed as a wonder treatment for hair and scalp. It has been known to promote hair growth - leaving your mane thicker, stronger and shinier and due to it’s moisturising properties, it’s also a miracle treatment for those who suffer from dandruff. Castor oil can also be carefully applied to the eyebrows and eyelashes.
Promotes wound healing
Castor oil helps heal wounds by stimulating the growth of new tissue, reducing dryness and preventing the build-up of dead skin cells.
Helps with dry and acne-prone skin
Due to its antibacterial properties, castor oil can be used as a moisturiser as well as an anti-inflammatory treatment for acne-prone skin. For dry, flaky and itchy skin, apply directly to problem areas like knees, heels and elbows and see results in no time!
Alison Leighton, Nutritional Therapist, Colon Hydrotherapy practitioner, and the founder of ‘Castorvida’
How to use castor oil pack:
‘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, stimulate our metabolism 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. 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 promote better blood circulation and stimulate the lymph flow and our internal organs' function. Better circulation enhances the innate healing mechanism, as oxygen and nutrients are transported around the body more effectively, supporting the maintenance of all our body systems down to the cellular level.
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.
How to contrast shower
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.
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!
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/hormones, which, when out of balance can be a cause of aches, 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, general health, and a highly effective way for our body's uptake of magnesium.
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 3 cupfuls of mineral salts per tub of water. If you are planning a foot soak, use 1-2 cupfuls 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 essential oils.
Relax, and enjoy for minimum of 20 minutes, ideally 40!
Magnesium Butter is another way for your body to absorb the much needed mineral. You can apply magnesium butter to your feet before bedtime, and then cocoon your feet in cosy socks, or use it when you massage your feet, ankles and calves.
There are several brands available at your local health store, or you can explore 'Sweet Sleep Magnesium Butter' from Sweet Bee Organics.
