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Lifestyle Medicine Demystified 

“You can’t control what goes on outside, but you CAN control
what goes on inside.”



Dear Reader,

We've had such a positive feedback from our 1st ever Sanko newsletter, so thank you to everyone who took time to send us your kind words of support and encouragement, and for sharing it with others so they too can benefit. 

Continuing with the topic of digestive health, we focus on constipation relief and highlight the importance of proper elimination. So many people are privately suffering with this common symptom, and are too shy to talk about it, often not realising it has a major impact on our overall health.

This issue offers useful and natural tips on how to hydrate effectively to improve bowel movement, and the spotlight will be on the amazing benefits of castor oil to address constipation. In addition, please explore more recommendations for addressing constipation on our platform.


Vamshi, Zee and the Sankō team

Perspective on constipation, proper elimination and health 

Having healthy digestion and eliminating waste every day (ideally 2 x per day) is critical for our overall health, but many people are convinced that having a bowel movement once in a while is normal, and that it’s okay! Well, it isn’t…. Science proves that less than 3 bowel movements per week for more than 3 months is a classic symptom of constipation.

If we don’t poop regularly and get rid of the metabolic waste and toxins that go with it, the longer the waste sits in our gut. This stagnation will result in biochemical changes, which will allow toxins and waste to get re-absorbed into our body, detrimental to our health.
Constipation not only makes us feel heavy, bloated, lethargic and generally uncomfortable, but it also sets us up for poor health outcomes leading to long-term risk for many chronic diseases. 

Self-management Tips

Hydration and electrolytes

When we find ourselves constipated, it generally means that our colon is dehydrated. If we don't have enough water in our body, the large intestine soaks it up from the food waste, leaving our stool hard and difficult to pass.

Drinking more fluids to re-hydrate is therefore paramount and staying hydrated is key.

However, drinking lots of water and being well hydrated often don’t equal to the same thing…. proper hydration needs 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 like digestion, and our nervous system that our muscular system and all organs depend on. Electrolytes also help maintain our body’s PH balance, keeping us hydrated.
To re-hydrate sufficiently and maintain that balance, start adding fruits, vegetables and herbs to your drinking water, such as lemon, lime, cucumber, watermelon, strawberries, pineapple, and mint.
Here are two simple and easy electrolyte drinks to add to your fluid intake:  
  1. Unsweetened coconut water
  2. Lemon and salt refresher
To a glass of water, add a squeeze of fresh lemon juice, a slice of lemon with the pith and skin, a pinch of pink Himalayan salt, and a couple of slices of cucumber. Stir well and enjoy! You can also add a little raw honey and a sprig of mint for a truly delicious refreshing drink.
It is generally recommended to drink between 6-8 glasses of water per day, however, the amount depends on so many factors, such as the seasons, level of physical activity and your body mass, so the best guideline is as long as you are drinking water when you feel thirsty and include plenty of water-rich and electrolyte-rich foods to your diet, you will remain hydrated and keep constipation at bay.
Electrolytes-rich and hydrating foods: cucumbers, lettuce, celery, tomatoes, bell peppers, avocados, courgettes, watermelon, cantaloupe, bananas, strawberries, peaches, grapefruits and more.


Castor oil pack

Castor Oils Packs help support overall gut and digestive health, and are most helpful for the relief of constipation, and related abdominal pain and gastrointestinal issues.

‍Castor oil is a thick, odourless oil made from “castor beans” which are the seeds of the Ricinus communis plant, and its' medicinal use dates back to ancient Egypt.

Ricinoleic acid is the main fatty acid in castor oil with anti-inflammatory properties, and latest studies illustrate that when castor oil is applied topically, it helps to relieve symptoms of constipation, reduces inflammation and relieves pain. If you wish to read more about benefits of castor oil, please check our curated article here.

Evidence-based products

Our product 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.


Castor oil pack from Castorvida

This easy to use, no mess, no fuss reusable 'pack' is made with comfortable organic fleece and an eco-friendly polyurethane, and is accompanied by a glass bottle of cold-pressed, organic castor oil (250ml).

There are step by step instructions as well as a link to a video illustrating how to use it, and how to care for your pack.  If you wish to, check out the product here


Digestive tea from Sam the herbalist

This comforting tea of sweet fennel, aniseed & star anise is tempered with classic soothing chamomile, digestive ginger & black pepper.

- Helpful for soothing the digestive system
- The subtle combination of herbs have pre-biotic and antispasmodic properties  

Enjoy pre or post meal times, or anytime your digestion needs a little nurturing, especially after over-indulging! Check out the tea here.

Curated bookshelf

Seven simple steps for dealing with constipation

Constipation might be common, but it is not normal and can lead to long-term risk for many chronic diseases. It is vital to get gut healthy to help address constipation


Symptoms and causes of poor digestion

Constipation is one of the most common digestive problems. As our digestive health is connected to everything that happens in our body, it is critical that we detect the signs of poor digestion and also understand the causes.

Read more


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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