Thank you for trusting us to guide you to optimise your wellbeing and learn to manage stress and overwhelm with the help of natural and lifestyle medicine approaches.
Sustained or frequent stress - physical, mental or emotional - creates imbalances in our autonomic nervous system as well as our hormonal system, and is often the underlying cause of burnout, weight issues and many other health conditions. As it is hard to avoid stress in our lives, it is very important to reduce the impact of stressful situations on our body, in order to avoid developing chronic health issues.
The journey consists of five steps. Each step offers valuable insights to understand stress on a deeper level, and provides two simple, actionable and practical tools to incorporate into your dedicated self-care routine while you are on this journey. These are easy to do and easy to adopt into daily life.
The multifaceted recommendations we provide are evidence based, supported by scientific research and proven to be effective for managing stress.
As you embrace the suggested practices, please feel free to reach out if you have any concerns or would like further assistance - we are here to support you.
Enjoy the journey!
With our best wishes, Sanko team
Going for a brisk walk outside is one of the simplest ways to diffuse stress almost immediately by changing your environment. Even a few minutes of brisk walking works, and removing yourself from an uncomfortable situation or a negative train of thought, you will gain a new perspective.
HOW OFTEN? Go for a brisk walk whenever you can, as brisk walking on regular basis offers you the best of both worlds – the physical benefits of exercise while supporting our emotional and mental wellbeing.
Brisk walking increases our blood flow throughout the body, and as it has a positive influence on the hypothalamic-pituitary-adrenal (HPA) axis, whose proper function is vital as part of our natural stress response, it helps with boosting our endorphin levels and reduces our stress hormones.
Many research studies highlight the incredibly positive results of walking for reducing stress and related feelings of anxiety, leaving the participants feeling better on all levels, helping to ease overwhelm, improving general mood, better sleep (often disrupted by stress, depression and anxiety), and increasing self-confidence and overall sense of wellbeing.
The great thing about walking is that you can walk anywhere without equipment or a special membership. The more you do it, the more positive effects you’ll experience - the benefits are accumulative!
Depending on your current fitness level and time availability, walking as part of self-care can be fitted into a busy lifestyle, and built up over time.
If solo walking is not motivating enough, ask a friend to join you, or try out a local walking group or organisation that might suit you, such as Walx, in the UK.
Most importantly - ENJOY!
For hundreds of years, people have turned to mineral salt baths or foot soaks to relax, unwind and address various ailments. To this day, they remain a beloved natural remedy for stress relief, muscle tension, better sleep, and to just feel good.
HOW OFTEN? You can enjoy soaking in mineral salts daily as part of your relaxation routine or opt for a few times a week. Listen to your body and adjust the frequency depending on how you feel.
Put 3 cup-fulls of salts per tub of water, adding the salts under the running water so it dissolves sufficiently, and relax for 20-30 minutes. Alternatively, a 20-30 minute relaxing foot soak is a great alternative - simply soak your feet in a large bowl of warm water with 1-2 cups of Epsom/Bath Salts, and relax
The two most known mineral salts are Epsom Salt and Sea Salt.
Epsom Salt is not actually salt, but a chemical compound consisting of magnesium, sulphur and oxygen, which crystallises just like salt.
Sea Salt is also obtained by evaporation, but has a different chemical structure - sodium chloride with some trace minerals in varying degrees such as zinc, iron, and potassium.
Both Epsom Salt and Sea Salt are natural healers in warm water, as the minerals get absorbed through the skin easily.
Besides being helpful for endocrine (hormonal) regulation (our hormones get out of balance when we get stressed), mineral salt baths are anti-inflammatory, help soothe and relax the muscles, loosen stiff joints and calm the mind.
Bathing in the warm water at night also helps us sweat, bringing down our core temperature, while signifying to the body to relax and get ready for a good night's sleep.
The minerals, when absorbed through the skin, interact with the brain helping to regulate the body chemistry, blood pressure and reduce feelings of stress, leaving the body calm and at ease.
Good posture is not only essential to our health and wellbeing, but it also reduces the impact gravity has on our body and changes how we feel about ourselves. Standing tall or sitting up straight can not only give a good impression to our outer world, but it can help our self-esteem and self-belief, so we radiate confidence and positive energy in all we do.
It is a form of fitness in which the muscles of the body support the skeleton in an alignment that is stable, efficient and balances the body equally in both movement and stillness. It is also about maintaining the natural curves of the spine so your body can function as nature intended. There are 3 natural curves of the spine which need to be aligned so your weight is evenly distributed over both feet. When your bones and joints are in the right position, it not only reduces the risk of injury and wear and tear, but the muscles work more efficiently. You have improved respiratory efficiency so you can breathe more freely, your digestion functions optimally and your circulation and central nervous systems are kept healthy and working as expected.
So when you train your body to maintain a good posture, you create more body awareness, and connecting into your own physicality can have a positive impact on how you manage stress, tension or even pain. You will also benefit from increased energy levels, enjoy better sleep and have more confidence and general ease within. There are many factors which affect our posture such as injury, illness, genetics, biomechanics, back pain or spinal dysfunction, joint degeneration, sedentary lifestyle, repetitive movements, carrying heavyweights, use of technology, sleeping position, driving position and emotional factors like stress, anxiety and mental attitude to name but a few. Any one of these factors can change how we feel about our body’s ability to do all the things we want to be able to do and finding what works for us is not always easy.
Good Posture or Neutral Spine (as it is often referred to) is when the muscles around the spine are balanced and supporting the body equally. The ‘ideal’ alignment is the ear, shoulder, hip, knee and ankle aligned vertically from the side. However, every individual has an ‘ideal’ which works for them. It is therefore important that any form of exercise or postural improvement training should be undertaken in a tailored way to suit your specific requirements.
Keeping ourselves strong, fit and healthy is fundamental to both our physical and mental wellbeing, and it is of the utmost importance to keep the body moving, for which it is designed for.
Pilates is a method of exercise designed to help you move more freely through your daily activities. It uses core strength to develop functional and sustainable movement patterns throughout the body.
Optimal benefits gained through consistent Pilates practice - balancing strength with mobility and flexibility are:
Sports Massage Therapy, Deep Tissue Massage and Myofascial Release are all complimentary to both physical and mental wellbeing, and there is evidence that regular maintenance massage sessions work very well in conjunction with regular Pilates training. These modalities are more of a hands-on therapy as opposed to a treat of a relaxing massage, as the therapist can use many different techniques to achieve pain relief from muscle tension, overuse or soft tissue injury.
Treatments help to improve flexibility and range of movement around the joints, as well as the break down of scar tissue and speeding up the healing of muscle strains by increasing blood flow to the area.
Is another form of treatment; however, it is very different to the deep tissue option, as it is performed in a slow and precise way to release the restrictive tissue. It involves applying gentle pressure into connective tissue and fascia, which helps to stimulate the parasympathetic nervous system. As our nervous system controls emotions, this therapy helps to enhance feelings of calm, so this can be used as a more relaxing technique.
Is the structure of connective tissues that surrounds muscles, blood vessels and nerves, therefore it is highly effective combining Myofascial work with the Sports or Deep Tissue Massage Therapy to achieve the best outcomes.
Belinda Spanswick, Pilates, Sports and Deep Tissue Massage, Myofascial Release Therapy
When we find ourselves in a stressful situation or perceive threat, our biochemistry changes, affecting both - our body and brain.
One of the hormones that responds to stress immediately as an automatic reaction is cortisol, often referred to as the ‘stress hormone’, although it is also an activity hormone.
Cortisol’s function is not only to modulate our stress response, but is very important for optimal functioning of our metabolism, immunity and cognition. It gets released in spurts throughout the day in response to our circadian rhythm, with its peak in the morning to help us prepare to move throughout the day. In the evening and early part of the night, only minimal levels are produced, to allow us to slow down and prepare for sleep.
Acute stress is short-lived. It is an event or situation that temporarily unsettles us, or we don’t feel safe or comfortable (i.e. dealing with work issues, exams or public speaking nerves etc...). When we experience acute stress, cortisol gets released in greater amounts than our normal rhythm determines, so that we have more energy at our disposal. During acute stress therefore, cortisol is very helpful, and our body is designed to handle such stress extremely well.
Release of cortisol is a natural part of our neuroendocrine process where our hypothalamus, pituitary gland, and adrenal gland - known as HPA axis – work in unison to activate its production, and then switched off once the threat passes. This is called the negative feedback loop, stopping the release of cortisol once the threat (real or perceived) subsides. This natural and complex regulatory system ensures that the cortisol levels in the body are kept at bay, as cortisol in great amounts can be harmful to the body.
Chronic stress is sustained stress, caused by a broad spectrum of reasons. These can be in the form of living in a constantly negative environment, ongoing threats or bullying, physical or emotional trauma, work related or financial pressures, relationship issues, not getting enough sleep, chronic infections, chronic inflammation, emotional turmoil such as worry, grief, frustration, anger and more....
When cortisol levels remain elevated most of the time, it can result in resistance of our immune cells to cortisol (cortisol resistance). This means that the cell receptors are not being activated, and the stress reaction does not get 'switched off'.
When our innate stress response loop is broken due to cortisol resistance, this disrupts the body's balance, impacting the autonomic nervous system and hormonal equilibrium, disrupting the feedback loop of the HPA axis.
We function via a two-way communication system with constant feedback between the HPA axis and our immune system, which also helps to regulate our digestion, moods and emotions.
Dysfunction of the HPA axis caused by chronic stress can therefore lead to symptoms such as anxiety, feeling tired yet wired and having a hard time dealing with day-to-day stresses. We are also likely to get sick more often, experience cravings for sugary/salty foods, and suffer with overwhelm, fatigue, exhaustion, depression and more....
HPA axis imbalance can also result in many age-related diseases such as muscle loss, immune system dysfunction, dementia, type 2 diabetes etc.
The imbalances in the body caused by chronic stress can be regulated and eventually healed - naturally. We can also effectively lessen our reactivity to day-to-day stresses and enjoy a balanced life.
Practical lifestyle factors can have a positive impact on effective stress management to get us back to balance, we just need to know how. For example, our adrenal glands function in harmony with our circadian rhythm, and require certain types of stimuli at certain times of the day; such as first thing in the morning, we need sunlight exposure for our adrenals to function optimally, and at night, so we can sleep and repair, we need to suppress the production of cortisol by reducing exposure to bright light.
There are many more simple, proven and effective natural tools we share with you in this journey, that will enable you to support your inner environment, strengthen your body overall, and improve your stress response.
Fleur Borelli, Psycho-neuro-immunology and Functional Nutritionist
Packed with anti-inflammatory, antispasmodic, and calming properties, Chamomile flowers tea are proven to calm the nervous system and quieten a busy mind. With around 120 secondary metabolites, chamomile is a powerhouse of medicinal goodness that you want to integrate into your daily life.
HOW OFTEN? Chamomile tea is naturally caffeine-free, making it an excellent drink of choice for any time of day as part of your daily routine. It can be enjoyed in the morning to start a day on a calm note, or in the evening to unwind before bed. It is safe for regular consumption, find the frequency that suits you best.
For the most effective relaxing tea, use loose dry flowers, rinse with cold water, and add these to a pot of boiling hot water. Cover the pot for 5 minutes to get the tea extracted. Honey may be added to sweeten the tea.
Chamomile tea should always be prepared in a covered vessel, to prevent the steam escaping, as the medicinal value of the flowers may be impaired by evaporation
Chamomile is a medicinal herb which has been highly valued for addressing a wide variety of health issues for millennia.
This tiny flower yields a deep inky blue viscous essential oil used for ointments and other herbal applications such as poultices; however, it is the plant’s flowers and buds that are usually harvested and dried for chamomile tea and infusions.
Chamomile’s bittersweet flavour also helps to kickstart the digestive system, as our body’s response to this bittersweet taste encourages the release of secretions such as saliva in the mouth, and the production of digestive enzymes and bile by the liver, improving digestion and absorption, enabling us to get the best nourishment from our diet.
In addition, the carminative properties are extremely effective in treating conditions like bloating, abdominal distention, flatulence, abdominal pain, ulcerative colitis and IBS.
Chamomile’s effectiveness is due to its chemical structure as its’ extract contains apigenin - a chemical compound which induces deep relaxation when it binds to the GABA receptors in the brain, resulting in a gently sedative effect, hence it is ideal for sleep issues and insomnia.
As sleep is vital for our cellular repair, Chamomile is therefore an all round herb to support our overall health.
Most well-known commercial varieties are the German Chamomile - Matricaria chamomilla, and Roman Chamomile - Chamaemelum nobile. Currently, much of the commercially grown chamomile comes from Egypt, and both varieties are also cultivated in other temperate climates around the world, including India, South America, South Africa and Australia.
Chamomile originates from Europe and West Asia, and since ancient times, has been highly esteemed by the Egyptians, Romans, and the Greeks, as they found chamomile preparations beneficial for many human ailments. The Egyptians actually considered the plant sacred, and believed it was a gift from the God of the Sun.
Samantha Entwisle, Medical Herbalist
Heart-mind coherence practices enables us to consciously control our stress response and sets you on a sustainable path to transform your physiology from ‘danger’ (stress state) into physiology of quick recovery (safety state), while increasing your energy, clarity, and intuitive thinking
HOW OFTEN? You can practice the following three heart-mind coherence techniques as often as you like throughout the day. Experiment with different frequencies to see what works best for you and your lifestyle.
Heart-mind coherence practice is a way to consciously reduce stress, which can be initiated by regulating our breathing and increased by intentionally focusing on positive emotions. This means, we can consciously control our physiology and how we respond to stress.
WHEN TO DO THE HEART-FOCUSED TECHNIQUE: Practice especially while experiencing stress or tension, as this technique will quickly and significantly reduce the production of stress hormones (adrenaline and cortisol), and promote resilience. Consider trying it in the morning to feel centered at the start of your day.
WHEN TO DO THE CUT-THRU TECHNIQUE: Throughout our lives, we store lots of emotions from our experiences. Cut-Thru helps us transform instead of keeping them bottled up. This technique is like a guide to help us releasing the stress. Practice Cut-Thru daily for 10-15 minutes in a peaceful space. Begin by focusing on a small stressor or issue.
WHEN TO DO THE ATTITUDE BREATHING TECHNIQUE: When you are feeling irritated, frustrated, angry or stressed, practicing Attitude Breathing takes away the excess negative emotions from your reaction, by replacing the draining, negative attitudes with positive ones that lift your mood and energy.
Understanding our hormones and the role of their various functions in our mental wellbeing is key for effective stress management.
Our hormonal flow is a natural process as part of our inner communication between the body and the brain via our neurotransmitters, and fluctuate throughout each day according to our environment, as well as through the various stages of our life. For example, the levels of cortisol (our stress regulating hormone) increases when we encounter stress or crisis and will subside when the crisis is over. Another example is our insulin level, which increases when we eat, and subsides when there is no more glucose to process.
Once we understand the functions of our hormones, we will be able to regulate our stress a lot easier.
Women’s bodies deal with three dominant sex hormones - oestrogen, progesterone and testosterone, as opposed to men, whose bodies need to deal with just one dominant hormone – testosterone. As the sex hormones are vital in the process of effective stress regulation, it is therefore challenging for women over 40 to manage stressful situations as effectively as before their peri-menopausal and menopausal years, due to the natural decline in their sex hormones.
Decline in the sex hormones can therefore result in greater production of cortisol and is often accompanied in raised levels of insulin, which can lead to insulin resistance, further impacting the lack of sex hormone production, creating a vicious cycle…. So in order to improve our overall physical and mental wellbeing, we need to disrupt it.
It all starts with our sex hormones at the base. Our sex hormones can be thought of as our superpower, designed to make us happy and support our mental health and clarity. In order to balance our sex hormones however, we need to have our insulin in check.
If insulin – the next hormone in line - is not managed, balancing sex hormones will prove a major challenge.
The next hormone in the hierarchy, which drives insulin and glucose, is cortisol. Excess amount of cortisol in our bloodstream impacts our insulin levels, and in turn hamper the production of sex hormones.
Sex hormones are therefore always influenced by insulin and cortisol.
This hormonal hierarchy works for both sexes; however, it is more complex for women due to the monthly hormonal fluctuations and the natural hormonal changes during a woman’s lifetime.
At the top of the hormonal hierarchy is oxytocin. It is the hormonal hero. We can produce oxytocin very easily by simple acts of kindness such as complimenting a stranger, giving somebody a helping hand, giving and receiving a hug, expressing gratitude, catching up with friends, or appreciating nature.
When we tap into oxytocin, we can manage stress levels easier. Oxytocin sends a signal to our brain that we are safe and all is well – this results in turning off any excess production of cortisol, lowering insulin levels, and giving the body an easier access to the sex hormones. This leads to general hormonal regulation which can dramatically improve our overall health and quality of life.
Oxytocin has a very short life however, so we need to aim for several doses of oxytocin throughout the day, especially if leading a stressful life.
Today, stressors are hard to avoid, and show up in our lives on regular basis, so being hormonally equipped to handle stress is important.
More oxytocin, more sleep, more mindfulness, more breathwork, more vegetables and fruits, less processed foods, more sunlight and more nature are all very important factors for balancing our hormones, managing stress and leading a vibrant life.
Fleur Borrelli, Psycho-neuro-immunologist
in collaboration with Vamshi Lingampally, Funtional Nutritionist and co-founder at Sanko
Heart rate variability (HRV) is defined as a measurement of beat-to-beat changes in the heart rate. A healthy heart doesn't keep a regular rhythm, and HRV measures the fluctuation in the time intervals between the adjacent heart beats.
We now know that the loss of naturally occurring variability in the heart is a sign of disease and a strong predictor of future health problems.
The changes in the heart rhythm pattern are independent of heart rate: one can have a coherent or incoherent pattern at high or low rates. Thus, it is the rhythm, rather than the rate, that is most directly related to emotional dynamics and physiological synchronisation.
The HRV patterns or heart rhythms have consistently emerged as most reflective of our emotional state, in that it co-varies with our emotions in real-time. In essence, HRV is a measure of the flexibility of our heart and nervous system, and as such is considered as a marker of physiological resilience and behavioural flexibility.
Our autonomic nervous system (ANS) handles everything involuntary from body temperature changes to digestion, and is constantly working in the background, monitoring our internal functions while interpreting signs of what is happening around at a moment’s notice.
ANS is made up of multiple divisions, including our:
Throughout the day, ANS will work to keep these two divisions in balance as we go about life. SNS will be activated when something stressful or exciting happens, and PSNS will be activated when it is time to calm down and relax.
HRV is a simple way to track ANS balance because both SNS and PSNS directly affect our heart’s activity - Low HRV signals that the fight or flight response is activated, while high HRV signals that the rest and digest response is functioning effectively. Thus, the more relaxed we are, the higher the variation between heartbeats.
Vagus nerve, or the "Wandering" Nerve, is the longest cranial nerve in the body, and is the major bi-directional messenger between the brain and all of our organs and glands. The vagus nerve plays a central role in the autonomic nervous system, determining whether our body is in a state of calm or alarm. The vagus nerve triggers the parasympathetic nervous system and counteracts the systems which are activated when we feel stressed.
The vagus nerve also controls the heartbeat activity, so HRV and vagal tone go hand in hand. Having a healthy “vagal tone” means having an adaptive, resilient, and normally functioning ANS and cardiovascular system, and can be identified when the sympathetic and parasympathetic nervous systems perform their respective jobs, keeping the body ready for action while resting and healing. Thus, a higher HRV speaks to a healthy vagal tone.
As we perceive and react to the world around us and experience emotions, messages sent by the brain through the autonomic nervous system affect the heart's beating patterns. At the same time, the heart's rhythmic activity generates neural signals which travel back to the brain, influencing our perceptions, mental processes, and our feeling states.
Negative emotions such as anger and frustration create increased disorder in the heart rhythms, and the out-of-sync sympathetic and parasympathetic branches of the autonomic nervous system. This causes a chain reaction in our bodies: our blood vessels constrict, our blood pressure rises, and a lot of energy is wasted. If this happens consistently, the result is hypertension (high blood pressure), which greatly increases the risk of heart disease and may lead to a stroke.
The good news is that positive emotions such as love, care, and appreciation create increased harmony, order, and coherence in our heart's rhythms, and improves balance in the nervous system. So when we're generating positive feelings, the two branches of the nervous system are in sync. Hence HRV can be looked at as an important measurement of how well we're balancing our lives mentally and emotionally.
Stretch exercises are a valuable tool for stress relief, releasing tension, long-term stress management and improved sleep, benefiting both physical and mental well-being.
HOW OFTEN? You can practice stretch exercises daily - in the morning, evening or both if your schedule allows. Stretching before bedtime helps to signal to your body that it's time to unwind and prepare for bed, promoting better quality of sleep, vital for managing stress levels effectively.
Stress is often the cause of poor postural habits such as hunched shoulders, leading to further tension and spinal misalignment. Stretching exercises which help to improve posture such as chest, shoulders, and back openers, can help realign the body and reduce any stress-induced strain.
Stretching helps to relieve muscle tension - chronic stress especially leads to tightening of muscles which may also contribute to headaches, back pain, and general body discomfort. Regular stretching therefore helps to alleviate this tension and at the same time improves flexibility and mobility, resulting is an overall sense of ease and relaxation.
Stretching increases blood flow, allowing for better oxygen and nutrients uptake to the muscles while removing metabolic waste products. When combined with some deep breaths and simple mindfulness techniques, stretching stimulates the release of endorphins - our natural mood elevators - helping to counteract stress hormones such as cortisol. In addition, enhanced circulation helps to alleviate any feelings of fatigue and increases overall sense of vitality.
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.
HOW OFTEN? You can practice the EFT technique at any time you feel the need to manage emotions or reduce stress. It's flexible and can be done whenever it's convenient for you.
Tapping sends calming signals to the amygdala, part of our brain where we store negative experiences and emotions, allowing us to feel safe. The combination of tapping and speaking to the reason(s) for the stress aligns mind and the body, reducing the automatic flow of feelings when memories get triggered. Experience how EFT can be helpful for you.
Here's a brief description of the method explained in the video above
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 (bra-line for women), 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.
As an example, follow this 5 minute anxiety relief. You can also explore an app called Tapping Solutions.
The ancient tradition of Spring Cleaning has been observed in all cultures for millennia, and generally applied to thoroughly cleaning our dwellings in readiness for lighter days of summer. This tradition still continues, and in addition, the term 'spring cleaning' has been adopted into our language as a common expression for clearing or sorting anything - not just our homes, and not just in Spring... including cleansing protocols to support our overall health, more widely known as 'detox', and available for us to do at any time of the year.
Our bodies and minds are closely connected and work in tandem, so in order to achieve the desired health results on a 'Spring Cleaning' or 'Detox' mission, we need to encourage proper elimination of both - body and mind.
We rely on several organs responsible for getting rid of any metabolic waste, cellular garbage, toxins, medication and other waste compounds, and if any of our elimination channels are not functioning properly or are blocked, this places additional stress on the body. Congestion in one channel means that other channels need to work much harder to ensure that adequate elimination takes place.
There are five major elimination channels: digestive system, lymphatic system, skin, kidneys, lungs, and the sixth one is the glymphatic system - the brain’s dedicated waste clearance system, which is mostly active while we sleep. As our central nervous system (comprising of our brain and spinal cord) is highly active, waste can build up quickly, and our glymphatic system takes care of that... if we sleep...
It is therefore vital to make sure that all the relevant systems are working well - each and every one is equally important - as if one is sluggish, this can affect the function of the others, impacting our physical and mental health.
There are numerous therapies and practices that can help restore the equilibrium between these channels, and ultimately restore overall balance in the body, resulting in improved health. Observing the following will help with that balance.
Journaling about your progress while on a cleansing path is a great way to clear the mind, order the thoughts, and notice subtle changes in overall health improvements. The reason is that day to day, we might not notice much, but when documented over several weeks, the results are always surprising and extremely satisfying!
Colonic Hydrotherapy, Lymphatic Drainage Massage, Sauna/Hot Yoga, Acupuncture, Herbal Medicine, Breathwork
We are all familiar with the quote based on the teachings of Hippocrates, the father of medicine: “Let thy food be thy medicine, and thy medicine thy food”
Eating the right foods to keep us healthy is one thing, but assimilating all the nutrients optimally, and eliminating the waste with ease is another, and rather a complex thing. There is much focus on what we eat, however, we also need to add the how we eat and when we eat to the equation.
As chronic stress is the major contributor to symptoms of ill health and the underlying cause of chronic conditions, the act of eating while in stress-mode is not compatible with proper digestion, assimilation of the nutrients consumed, and thorough elimination.
Here are 5 basic rules to bear in mind to get the most from your food to support your body, so your body can support you:
When you need to eat ‘on the run’ or feel under a cloud of a stress, take a few deep breaths before eating to activate the parasympathetic nervous system. Our digestive system works with our parasympathetic nervous system, so it is vital to activate it in order to assimilate what we eat.
When in stress-mode, energy is diverted away from digestion, so we cannot produce enough enzymes required for digesting our food adequately. Eating a small salad of bitter leaves before your meals and adding natural and plant based digestive enzymes can help support the whole digestion process.
Taking magnesium citrate supplements will help you move food along the gut, as it helps to relax the bowels and has a mild laxative effect, assisting with proper elimination.
Supporting your liver health with methyl B complex vitamins will help further with the elimination process, critical for balanced overall health.
Aim to adhere to your innate circadian rhythm, which is designed for 12-hour activity and 12-hour rest periods. Eating meals within the 12-hour active period, with a 5-hour break between meals helps to regulate our inner clock and strengthen our immune system.
Fleur Borrelli, Psychoneuroimmunology and Functional Nutrition
Meditation is proven to increase your focus and awareness, while reducing stress. It is a powerful practice of stillness, using various techniques to train the mind relax on a very deep level, and create a safe space for processing one’s thoughts
HOW OFTEN? You can practice meditation for stress management as often as you like. Many people find it helpful to incorporate meditation into their daily routine, while others prefer to practice it as needed when stress arises.
Meditation and the breath helps the body's relaxation system (parasympathetic nervous system) calm the overly stimulated mind, relieving any feelings of stress or anxiety, bringing a sense of ease.
The aim is to achieve inner peace and harmony, where the mind and body can synchronise and self-regulate for a greater emotional balance, mental clarity, and overall health. Try the following meditation practice that will help in releasing stress.
Designating a 'special' chair or a seat in an area of your home which feels cosy, and represents safety is a good start. You can either sit in your chair with your feet on the floor, or you can sit cross-legged on the floor or on a cushion, or even kneel, but please make sure that you are stable and in a position that you'll be able to remain in for some time. Setting a timer is a good idea.
Choose a quiet time of day, and commit to sitting in your special chair or place to meditate daily, even if it’s only for five minutes, and build up to 10 - 12 minutes. Initially, especially if you are new to meditation, your thoughts might wonder, so the moment you notice, simply return your attention to your breath. Please be kind to your wandering mind and don’t judge yourself - just keep coming back to the now and your breath. With repetition, your meditation practice will strengthen, those wondering thoughts will subside, and your whole being will benefit on so many levels.
A meditation practice is generally a solo pursuit, but there are focused group classes, or it can be taught in a workshop. Many healthful modalities such as Yoga, Breathwork and Forest Bathing (Shinrin Yoku) incorporate various styles of meditations into their practices, and although there isn’t a right or wrong way to meditate, it is important to find a practice that resonates with each individual, and one that meets their specific needs.
Lymph massage helps with maintaining the appropriate body fluid balance, enhancing the flow of the lymphatic fluids, mitigating any congestion, and supporting optimal blood circulation and immune system function.
HOW OFTEN? Start with 2x per week in the first couple of weeks, thereafter 1x per week and whenever you feel the need.
To learn how to do lymph massage, we suggest watching a helpful video by Rebecca Kern Steiner from 'New Dimensions Physical Therapy'.
The lymphatic system is vital for our health, consisting of a complex network of vessels, capillaries, and nodes. Together, they form a crucial part of our immune system, transporting lymphatic fluid to eliminate waste, cellular debris, including stress-related toxins.
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.
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 (physical and mental).
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.
As with any training towards a goal (marathon, ironman etc...) it takes focus and a little time to get the lymphatic system flowing optimally, so please dedicate time to your self-care on regular basis, to really feel the health benefits this simple routine can bring.
Here is a well explained video from Rebecca Kern Steiner of New Dimensions Physical Therapy you can follow.
In addition "The Book of Lymph" by Lisa Levitt Gainsley is an excellent illustrated guide for optimal lymphatic system support and overall health.
The circadian rhythm or body’s internal clock is a natural 24-hour cycle that is critical in the regulation of all our bodily systems, and processes tied to our hormonal, digestive and immune systems. Our internal circadian clocks orchestrate the many physical functions, such as when to sleep, when to wake up, when to eat, etc.
Scientists are starting to uncover the links between our circadian clocks, stress response and our overall health. Regulatory systems such as the hypothalamus-pituitary-adrenal (HPA) axis and the autonomic nervous system (ANS), are vital for the regulation of stress response, and both rely on strong circadian input.
When we are exposed to real or perceived threat, we learned that our body produces a stress hormone called cortisol to shift our energy for a fight or flight situation. During such an event, the circadian rhythm signal shuts off in order to keep us awake so we can escape from danger even when it’s time to sleep. Although the temporary shut-off of the sleep-wake cycle is necessary for survival, excessive or prolonged stress can trigger insomnia and other sleep disorders.
In contrast to acute stress, chronic stress and repeated exposure to relentless stressor can lead to lasting dysfunctions within the body, leading to serious endocrine imbalances. One example is a disruption of energy metabolism, which may lead to the development of metabolic disorders such as obesity, type 2 diabetes or psychiatric disorders such as depression.
We are also now beginning to understand that the impact of the stress response depends on the time of day and is affected by our internal body clock. As an example, cortisol levels are normally high in the morning and low in the evening. This means that we can respond easier to a stress event in the morning due to higher cortisol levels, however, in the evening, the body lacks the adequate amount of response chemical, suggesting a greater vulnerability to stress later in the day.
As we cannot eliminate stress from our lives completely, using certain lifestyle practices can help us balance our circadian rhythm and self-regulate our stress response.
Constant light exposure: A good start would be to address the primary environmental factor - constant light exposure, especially in the evenings. This is a major stressor which results in disruption of our circadian rhythm, and thereby our ability to regulate and cope with other classic stressors.
Researchers tested the impact of coloured light on our bodies and found that our cells were most sensitive to blue light, the type used in popular cool-white LED lights and in many of our devices such as smartphones, tablets and laptops. We can override this by using blue-light-blocking screens and glasses, and when it’s time to sleep, keeping our bedrooms as dark as possible with blackout curtains. During the day however, it is vital that we are exposed to sunlight, especially first thing in the morning – even if it’s a cloudy day!
Food intake at the wrong time: The second significant circadian stressor is food intake at the wrong time. Eating during the non-natural circadian phase alters our rhythm and throws us out of balance. We can address this by limiting our food intake within the 12-hour active period and giving our body some rest during the 12-hour inactive period, both phases are dictated by the rising and setting of the sun.
Intermittent fasting has been proven highly beneficial to re-set our inner clock and regulate our bodily systems on all levels – physiological, mental and emotional, and there are many variations.Typically, one can start with the 12:12 (eat within the 12-hour active period only), and gradually progress through longer fasts - 13:11, 14:10, 15:9, and aim for 16:8 (intake of all daily food within 8 hours during the active period and fasting for 16 hours).
Please note that if you have any medical condition, fasting should be done with the guidance of an experienced health practitioner.
Fleur Borrelli, Psycho-neuro-immunologist & Vamshi Lingampally, Functional Nutritionist
Throughout our life, smell plays a big part in our daily living, even if we are not consciously aware of it.
Our sense of smell is the strongest of all the senses, and one of the functions which is fully developed when we are born, and the only one directly connected to our brain. Scientists found that our sense of smell and memory are so closely linked because the anatomy of the brain allows olfactory signals get to the limbic system very quickly.
This is due to the vast number of smell receptors within our nasal structures, communicating with our limbic system and the amygdala - areas of our brain which process emotions and store memories.
When we smell something, whether pleasant or unpleasant (flowers, perfume, strong chemicals, burning), the air-born molecules get detected immediately, and our receptor neurons send signals to our olfactory bulbs, who pass these onto the olfactory cortex within our brain.
Located within the temporal lobe, this olfactory cortex is in charge of organising our sensory input - vital for processing and perception of any odour - which can serve us well when in danger, such as a fire. It is also part of the limbic system, which filters all our emotions - positive and negative.
In addition, the olfactory cortex has neurological connections with other limbic structures: The Amygdala, which is involved in forming and storing negative memories, traumatic experiences and emotional responses, the Hippocampus, which catalogues and stores memories, and the Hypothalamus, which regulates the emotional responses.
This is the reason why we have such a strong smell association to pleasant and unpleasant memories, affecting us accordingly - positively or negatively. Researchers found that aroma also serves as a memory trigger, aggregating our ability to recall or recognise stored information within our limbic system.
Because of this direct connection to our brain, we are able to use our sense of smell as a simple, yet powerful tool to support our wellbeing.
Taking some time out and pondering on which aromas conjure up pleasant emotions and happy memories is a great soul-searching exercise.
You can then make appropriate decisions on what to surround yourself with, where to hang out (ie.favourite cafe that smells of cinnamon etc...) and what and where to avoid.
NB: Please be aware of artificial room, carpet or fabric fresheners and aerosols which may contain hormone disrupting chemicals, adding to the environmental stress-load on your body.
The use of essential oils is a fast and effective way to relieve stress, and has been used as a calming remedy by our ancestors for millennia. Today, aromatherapy as a science focusses on the use of essential oils for therapeutic, curative and preventive purposes.
Even Hippocrates, considered by many as the father of medicine, was treating his patients with 'aromatic vapours' in the 5th century BCE, and claimed that 'the way to health was through aromatic baths and massages'.
We now know that as we inhale the fragrances of the oils, the airborne molecules stimulate our olfactory system via a variety of sensory receptors, and immediately the brain, the limbic system and the amygdala, interacting with the part of the brain which controls our heart rate, blood pressure, breath and the stress response. These sensory data then relay calming signals for the body to relax, soothing the nervous system, easing the mind, and relieving feelings of anxiety and stress.
There are several ways for our body to absorb essential oils safely and effectively for best results:
Please note! Essential oils are for topical use only!
*It is also advised not to use essential oil during pregnacy, around babies and small toddlers, or pets*
Use the following essential oils for the relief of stress and anxiety:
Zeena Keast
Facial and Neuro Reflex Therapist, Trauma Release educator, Sanko Co-founder
Contrast hydrotherapy’ could be the easiest and most effective way to support our overall health, the health of our immune system, enhance the detoxification pathways, and regulate our hormonal system.
HOW OFTEN? You can do contrast showers for managing stress as often as you like, depending on your preference and tolerance for temperature changes. Some find it beneficial to incorporate contrast showers into their daily routine, while others may choose to do them a few times a week. Listen to your body.
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), repeating 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 combat overwhelming stress which throws us out of balance, we need to regulate our body on all levels. When we are balanced, we can cope with daily stressors with greater ease, and our body can return to homeostasis quickly.
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 overall healing, as nutrients are transported around the body more effectively, supporting general maintenance of all body systems. The contrast in temperature helps to increase 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.
In addition, when we sleep, our body temperature lowers, thus contrast 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.
An effective self-help tool to access the nervous system and calm the body and mind on a deep level. This simple method can help with achieving a calm inner environment as it helps to regulate our Master Glands (hypothalamus, pituitary and pineal) in charge of our stress response.
HOW OFTEN? Start with a daily practice until you are familar with the sequence. Thereafter as you need. You can build it into your night-time routine, as it will help with sleep, or upon waking if you know you have a busy day ahead. The results are accumulative.
A 'plexus of nerves' is like an electrical junction terminal, from where the various nerve impulses travel to and fro between their respective anatomical structures and the brain, as a way of constant communication. Plexuses also serve as part of a protective team, in case one nerve is injured or under pressure, other nerves in the same plexus will be able to "step in".
Plexus Balancing is used as part of a treatment in Facial Reflex Therapy, however, it can stand on its own as an effective self-help tool to access the nervous system and calm the body.
Our Plexuses are bundles of intercepting nerves running (originating) from our spinal column, with a vast network of nerves which have relationships with specific organs, glands and body parts they serve (i.e.: eyes, ears, heart, spleen, muscles etc..).
A 'plexus of nerves' is like an electrical junction terminal, from where the various nerve impulses travel to and fro between their respective anatomical structures and the brain, as a way of constant communication. Plexuses also serve as part of a protective team, in case one nerve is injured or under pressure, other nerves in the same plexus will be able to "step in".
Plexus Balancing is used as part of a treatment in Facial Reflex Therapy, however, it can stand on its own as an effective self-help tool to access the nervous system and calm the body.
On a stress journey, we now know that our nervous system, affecting our endocrine/hormonal glands need to be in parasympathetic mode so we can function optimally and balance our body chemistry. This simple yet effective method can help with achieving that calm inner environment as it helps to regulate the Master Glands (hypothalamus, pituitary and pineal glands).
Acting as the "master controller" of the endocrine system, the pituitary gland secretes hormones that stimulate or inhibit the release of hormones from glands such as the thyroid, adrenal glands, and the reproductive glands. Through this intricate network of hormonal signalling, the master glands help maintain homeostasis, regulate growth and development, control metabolism, influence reproductive functions, and respond to stressors, among other vital physiological processes.
For best results, learn this deeply relaxing sequence in front of the mirror, and once you are familiar with it, enjoy this quick routine anytime you feel stress building up. You can also build it into your night-time routine, as it will help with sleep. You can also do it upon waking if you know you have a busy day ahead. The results are accumulative.
Enjoy!
How to do Plexus balancing for Master glands (Hypothalamus, Pineal, Pituitary)
Sit in a comfortable position and take some deep nourishing breaths before you start, relaxing your body, not forgetting your neck and jaw.
Place your index finger flat on the orange point by your (original) hairline, and with a firm pressure and slow rhythmic motion, circulate on the orange point 8x clockwise, and 8x anticlockwise.
Next, repeat the same sequence on the blue point exactly in the middle of your forehead, followed by the pink point, then the yellow point, green point and lastly on the red point on the end of your nose bone (not the tip of your nose!)
To balance, press firmly on the orange point at hairline with one finger, and with the other finger press on the orange point by the top of your ear where it joins the face, and hold both points for 40 seconds. Change sides.
With kind permission from Lone Sorensen
In the fields of biology and medicine, hormesis is defined as an adaptive response of cells and organisms to a moderate amount of stress. It is a phenomenon in which low doses of certain ‘stressors’ (normally considered negative) can make us more resistant to higher doses of these stressors and make us more resilient.
Exercise and fasting (including calorie restriction) are good examples. On a cellular level, cells tolerate hormetic stress very well, as low levels of such stressors help to increase resistance to any subsequent stressors. Exercise puts certain amount of stress on our muscles, increasing their strength, and fasting creates right conditions for cellular repair.
Adopting a fasting lifestyle helps with hormone balancing, strengthens the immune system and generally helps to improve our physical, mental and emotional health. Before embracing the fasting lifestyle however, it is important to learn about the ‘good’ stress and ‘bad’ stress, so you can apply appropriate fasting strategies according to your situation.
Bad stress: Lingering stress which is ongoing and won’t let up, is chronic stress. When in chronic stress state, our body switches to the fight/flight/freeze mode, and we may feel overwhelmed, anxious, withdrawn, burned out or numb, while many normal body processes such as digestion and fertility cannot function properly. If you are constantly exposed to a great deal of physical, chemical/environmental, or emotional stress, your body could be in a cycle of chronic stress.
Good stress: It is almost impossible to live stress-free life, and daily life experiences do trigger some short-lived, acute stress, which may temporarily unsettle us, or we might feel a little uncomfortable. This could be meeting someone new (future in-laws), an interview, before a difficult conversation, writing exams, public speaking etc. We may feel nervous, have ‘butterflies’ in our stomach, or feel mildly anxious, but then the feeling subsides once we realise we had nothing to worry about, and our body regulates back to homeostasis. In addition, exercise, fasting, and cold showers trigger ‘good stress’.
*When experiencing chronic stress, please avoid long fasts (24 hours or longer) as such fasts can further dysregulate hormones and add to the stress load*
To embark on an intermittent fasting lifestyle when suffering with chronic stress, start with the 13-11 fast (13hours fasting, 11 hours eating window) This gentle hormetic stress will help you (slowly but surely) out of the fight/flight/freeze mode and build resilience and mental clarity.
If you are new to fasting, start slowly by pushing your breakfast out by one hour. With practice, your body will adapt to longer fasting periods, and eventually adopt to an ideal fasting lifestyle that suits you.
As an example, if you finish your dinner by 7:00 pm, aim to have breakfast between 8:00 to 10:00 am, giving your body 13-15 hours to be in a state of repair and recovery.
A good guidance for variation fasting is 5-1-1:
If you are not in a chronic state of stress and are able to manage daily stressors, you can explore longer fasts. A good rule is to vary your fasts and don’t repeat the same pattern in any given week.
Match your fasting to how you are feeling, and adjust accordingly. A good guidance for variation is 5-1-1:
Due to steady hormonal decline, women over 45 are more susceptible to stress. It is therefore important to create a fasting strategy that aligns with the fluctuations of sex hormones.
A good guidance for variation is 4-2-1
Please contact us if you would like to work 1:1 with a fasting expert coach, to help build your own personalised program that fits into your lifestyle and is suitable for your state of health.
We now know that there is no magic bullet – not one drug, therapy, food, or herb will single-handedly solve the chronic health issues or the epidemic of mental health disorders our society is facing globally.
The human body is one complex holistic system, and everything within is interconnected. Our thoughts, attitudes, beliefs, social connections and acts of kindness are equally important to be mindful of, as any health-risk factors such as high cholesterol and high blood pressure in determining whether we are healthy and live a happy life.
When we experience severe stress and overwhelm, there is a tendency to think it’s out of our hands; however, there is much we can do to override these beliefs, which have an impact on our body. Our thoughts have a measurable effect on our body and mind; and every cell in our body is attuned to our thoughts. For example, our stem cells communicate with our brain regarding cell repair and regeneration, but only ‘turn on’ when the body is in a RELAXED state.
Research has shown that learning to actively relax is one of the most important ways to long-term health. However, this type of deep relaxation is not equivalent to what our society has come to understand as ‘relaxing’ – watching violent/horror movies, scrolling through social media which can bring about all kinds of emotions, or regular consumption of vast amounts of alcohol on the pretext of relaxing.... These kinds of behaviour do not provide a conducive environment for our body to heal, or to truly relax. Quite the opposite – it creates more stressors!
Stress is one of the key reasons for the epidemic of physical and mental health issues of today. Research reveals that long term stress impacts our hippocampus (our memory centre of the brain), reduces serotonin level production in the gut, impacts learning, lowers BDNF (brain derived neurotrophic factors), increases inflammation, belly fat and more…..
Biochemically, we are designed to respond exactly the same way to real or perceived threats, and in both cases, a flood of cortisol accompanied by other chemicals are released into our bloodstream signalling to our body and brain to get ready for the danger at hand.
Hence, how we THINK and what we BELIEVE plays a major role in the health of our body and mind.
As many ancient practices teach us, creating positive brain states (gratitude) and the regular practice of 'breathwork' helps to activate our Vagus Nerve (the longest bi-directional cranial nerve connecting the brain with all major organs and glands). Strong vagal tone is vital for regulating many important functions in the body, which help calm our nervous system, promote better digestion and a strong immune system, as well as helping to reduce inflammation.
Ways to activate the Vagus Nerve is singing, humming, chanting, laughing, gargling, and making sure we maintain a good posture especially in the neck area, so no nerve is under pressure, and the nerve impulses can flow easily.
A simple, effective and freely available option to relax deeply and inform our mind that we are not in imminent danger is to JUST BREATHE with soft belly breath - a variation of ancient yogic breathing techniques.
Vamshi Lingampally, Functional Nutritionist, Sanko Co-founder in collaboration with Zeena Keast, Facial and Neuro Reflex Therapist and Sanko Co-founder
