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Lifestyle Medicine Demystified 

The objective of cleaning is not just to clean,
but to feel happiness living within that environment.

- Marie Kondo -




Dear Reader

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 for our health.   

In this issue of Sanko Insights, we focus on the cleansing of the body and mind through lifestyle medicine approaches, which can easily be added to healthy nutrition plans, in preparation of the joys of summer. 

We will look at the elimination processes, offer tips and suggest therapies that help to unblock any tightness or stagnation, as well as highlight the benefits of Yin Yoga and Breathwork, and introduce you to a wonderful concept called Cafe Calm - an online, deeply relaxing hypnotherapy meditation.  


Vamshi, Zee and the Sankō team

Process of Elimination

Our bodies and minds are closely connected and work in tandem, so in order to achieve the desired results on a Spring Cleaning mission, we need to encourage proper elimination of both.
We rely on numerous organs responsible for getting rid of metabolic waste, cellular garbage, toxins, medication and other waste compounds, so if any of our elimination channels are not functioning optimally, this places additional stress on the rest of the body. Any congestion means other channels need to work harder to ensure 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.
Spring Cleanse Focus:

- Eat nutrient dense and fibre-rich natural foods
- Ensure proper bowel movements daily
- Exercise, move your body and sweat
- Stretch your muscles
- Relax deeply
- Hydrate optimally
- Practice breathing and meditation
- Sleep 

Journaling about your cleansing journey is a wonderful way to notice any subtle changes over time, as from day to day, we might miss something, but when documented over several weeks, the results are always surprising and extremely satisfying!
Massage Therapy 

Massage therapy is possibly the most effective way to address a wide range of physical, mental and emotional health concerns, as it helps to calm our nervous system while stimulating our circulatory and lymphatic systems, leaving us relaxed yet rejuvenated.

Find out more about the benefits of massage therapy here

Self-management Tips

Intermittent Fasting for natural cleanse

Our bodies are designed with an innate ability to cleanse and detox. One of the ways it does this is through a natural process called autophagy, a method by which cells clean out damaged cellular components, helping to produce fresh healthy cells.

Over time however, our cells accumulate a variety of dead organelles, damaged proteins and oxidised particles that can clog the body’s inner workings and we become stagnant. This accelerates the effects of ageing and age-related diseases, because the cells aren’t able to function optimally, rejuvenate and divide.

There are several ways to stimulate our body’s autophagy process, and one of the key ways of doing this is through fasting. Research suggests that autophagy and fasting go hand in hand, as we can turn up the autophagy process by restricting our 'eating window' or fast intermittently. 

Intermittent fasting (IF) means you eat within a shortened period of time, and you fast the rest of the time. IF gives your digestive system and your body a chance to reset; when you take a break between meals your insulin levels drop and your body has a chance to stimulate the autophagy process and cleanse.

There is no one-size-fits-all approach to intermittent fasting. If you are a beginner, the 12:12 protocol is a great place to start, as it is less restrictive, and you only fast for 12 hours per day, and have an equal amount of time to eat your meals.

Eating within a shortened period (typically a 16-8 hour window) and fasting the rest of the time, 16/8 is a great option for those who usually don’t find themselves hungry in the mornings. 

Research shows that longer periods of fasting has greater benefits for overall healing, so build yourself up for longer fasts by regularly practicing intermittent fasts. 

Juicing for health

by Clare Batchelor

Hydrate with this super detoxifier. Alkalise and charge your cells by consuming juices like this throughout the day and infuse high levels of nutrients into your body.
Fasting on this is also a great way to give your body a break from the daily grind. It gives the digestive system a chance to rest, helps to reduce inflammation and mucus production, improves cellular renewal & repair, adding to stellar skin integrity, and super-charge your energy levels, focus and clarity.
Healthy on the inside, healthy on the outside! Every cell in your body will thank you as you absorb this delicious elixir.

1 x medium cucumber
6 x small (3 x large) stalks of celery
1 x green apple (cored)
1 x lemon (cut into wedges)

Press the cucumber, celery and apple in a juicer, followed by the lemon.
Preferably drink immediately, or within 20 minutes of pressing. You can re-use the pulp in stews, dehydrator or put in compost.
Read Clare's 6 reasons to juice here.

Curated experiences

Our experiences picks are based on evidence and quality. We solely recommend them for the health benefit of users. Sanko has a strict policy of no sponsors or advertisers.

Yin Yoga course (online)

with Jeff Lester

Experience the profound rejuvenating effects of Yin Yoga with a series of 7 Yin Yoga classes, designed to empower you, release any tension, and connect with your body.

Yin Yoga is a tranquil, passive style of yoga which involves holding each pose for a longer period of time, while paying attention to the breath, observing thoughts, emotions and any body sensations we might experience.
When we hold a pose for longer, we help to stretch our yin tissues - fascia, tendons, ligaments, and other connective tissues. Yin tissues are less vascular so they get less blood supply, and are less elastic, so they need more time to truly stretch. When we stretch regularly, our overall flexibility increases, our circulation improves, our range of motion improves, and we feel lighter and easier.

Yin Yoga therefore offers a wealth of health benefits while helping to alleviate pain, tension, stress, anxiety and improves overall well-being.
Find out more about the course here


Cafe Calm

with Hannah Hatherrell and Jane Clark
With stress levels at an all-time high, Hannah and Jane, the Calmer Mind Coaches were searching for a solution to reach many more people who would like to practise relaxation and mindfulness, but due to time, financial or geographical constraints, were unable to access in-person therapy on regular basis, and as a result, Cafe Calm was born! 

Cafe Calm offers each individual safety and privacy of their own home as it takes place on Zoom, and cameras are optional. Each session lasts for 30 minutes, and no booking is required. Participants are always welcome to join in 10 minutes before start if they wish to.

Suitable for anyone wanting to feel more balanced, calm and confident.

To enjoy these deeply relaxing sessions, pop in and try it for free, and you can then sign up on a monthly  basis to receive full access to the two sessions per week (Wednesday - 7:30 pm and Friday - 8:30 am‍), or receive recordings if you are unable to attend’. You are welcome to subscribe here

Curated bookshelf

Exhale By Richie Bostock

Every time we exhale, we eliminate part of the body’s waste in the form of carbon dioxide. By breathing deeply we take in more oxygen that cleanses the body, and by exhaling deeply we eliminate more waste. Both actions have an overall detox effect on the body.

Richie Bostock has written this informative, easy to use and practical book to optimise our breathing, and harness the profound benefits of our breath to supercharge our life and wellbeing.
Sanko: The one stop Wellbeing & Lifestyle Medicine platform
for prevention and practical management of multiple chronic health conditions
Please note that the information provided in this newsletter is intended for informational purposes and is not a substitute for medical care if your symptoms or health conditions are severe. If they are, please consult your medical practitioner
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