Reconstructive breast surgery is performed after a mastectomy or lumpectomy (designed to remove breast cancer) to restore the shape and look of the breast. Manual lymphatic drainage (MLD), this unique, full of benefits gentle massage technique, can significantly help recovery after such surgeries by reducing swelling, improving healing and general wellbeing. Let’s see how…

What is mastectomy?

Mastectomy is a surgery to treat breast cancer or lower the risk in people who are more prone to have the disease. It can remove the entire breast or part of it (include lymph nodes if needed). It will depend on the type of diagnosis, your breast size and shape, and your preferences (taking into account risks and what you agree with your surgeon and oncologist).

What is a lumpectomy?

On the other hand, lumpectomy removes the tumor (cancer cells) and the surrounding tissues including lymph nodes if needed.

What is reconstructive breast surgery?

Reconstructive breast surgery is a procedure to rebuild your breast after breast cancer treatment. In some cases, it can be done right at the time of mastectomy/lumpectomy or later. 

How is it performed and types?

Some of the main common ways to rebuild your breast are:

• Implants. First, temporary tissue expanders are placed to stretch skin, then,  silicone or saline implants are placed and your nipples and areola reconstructed or replaced.
• Autologous tissue flaps. Using tissue from a donor site of your body (abdomen, back, thigh, or buttocks) surgeons create a natural breast shape.
• Oncoplastic. It unifies cancer removal with aesthetic surgery techniques during lumpectomy to maintain breast appearance and symmetry.

To keep in mind: The type of reconstructive surgery depends on cancer treatment, body type, and preferences. It may also include surgery on the other breast for symmetry.

How Manual Lymphatic Drainage (MLD) helps after reconstructive breast surgery?

Manual Lymphatic Massage (MLD) is a specialised,  gentle, rhythmic massage technique. It helps to stimulate the movement and drainage of stocked fluid by gently pumping it back into the available lymph vessels, reducing swelling, fluid retention and pain after the surgery. Without Manual Lymphatic Drainage (MLD) the inflammation can evolve into fibrosis (a permanent hardening of the tissue) or a seroma (pocket of serum). For these and many more reasons, many  surgeons prescribe MLD as part of your post-op treatment.

Some of the main benefits of MLD after reconstructive breast surgery are:

• Reduced swelling and bruising
• Helps to speed up healing processes
• Clears waste products and fluid
• Supports tissue repair
• Eases pressure caused by swelling, so reduces pain
• Lowers discomfort levels
• Improves mobility
• Boosts blood circulation
• Prevents complication (side effects like fibrosis or seromas)
• Lowers risk of infection and formation of hard lumps
• Improves skin elasticity and appearance around scars
• Boost your immune function
• Helps to reduce stress and anxiety
• Stimulates kidney function
• It has a calming effect on the autonomic nervous system
• Lowers blood pressure

MLD sessions typically begin a few days to weeks after surgery (unless contraindicated) with a certified trained therapist, who treats you better, and are done under medical supervision.

A final word

In short, reconstructive breast surgery restores breast form after cancer surgery. It gives patients back the appearance of their breast or the most similar possible. In addition, Manual Lymphatic Drainage (MLD) is pivotal to reduce post-surgical swelling, enhance healing, boost your circulation and immune function, and improve comfort during recovery. Together, they help improve both physical outcomes and overall well-being for patients post-mastectomy or lumpectomy.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

References:

https://www.cancerresearchuk.org/about-cancer/breast-cancer/treatment/surgery/lumpectomy-or-mastectomy

https://www.breastcancer.org/treatment/surgery/mastectomy?gad_source=1&gad_campaignid=443221812&gbraid=0AAAAAD_jk-7oOECN_cjdpeb2TNJHsF0Cs&gclid=Cj0KCQjw8eTFBhCXARIsAIkiuOx8xnALn-BUJMVNnDa-x4JQgLKYVeUyNrgim4pyth-mYu8PqxWaLn8aAmeEEALw_wcB

https://www.cancer.gov/publications/dictionaries/cancer-terms/def/lumpectomy

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Lipoedema is a chronic condition. Its main characteristic is disproportionate and painful accumulation of fat deposits, primarily in the lower body, but also seen in arms. This condition affects more women than men, almost 11% of women worldwide have it and is often associated with hormonal changes (e.g. during puberty, pregnancy, or menopause). Among the various hormones implicated, oestrogen plays a pivotal role in the development and progression of lipoedema, influencing fat distribution, accumulation, and related metabolic processes. Let´s have a closer look…

What is Oestrogen?

It is a hormone (seen in women and men) produced in more quantity in female bodies. The ovaries, adrenal glands and fat tissues produce this hormone in women.

The majority of people know oestrogen for its role in female sexual and reproductive health, however it also has a pivotal role in processes like:

• Cognitive health
• Bone health
• The function of the cardiovascular system
• Central nervous system
• Cholesterol levels
• Blood sugar levels
• Bone and muscle mass
• Circulation and blood flow
• Collagen production and moisture in your skin
• Brain function, including your ability to focus
• Fat accumulation and distribution 

Understanding Estrogen’s Role in Fat Acumulation and Distribution

Estrogen is a key regulator of adipose tissue metabolism. It also regulates where fat is stored on the body and how fat cells function. As women create more oestrogen levels, it promotes fat accumulation in subcutaneous deposits, especially in hips, thighs, and buttocks. For that reason, women are prone to be curvy. 

Scientific evidence shows that oestrogen promotes fat accumulation specifically in these lower body regions when oestrogen receptors (ER) located on fat cells are binded. These receptors are ERα (estrogen receptor alpha) and ERβ (estrogen receptor beta);  their imbalance causes fat accumulation and inflammation (increased ERα to ERβ ratio). 

Alterations in the ratio of these receptors, particularly an increased ERα to ERβ ratio, may contribute to excessive fat growth and fat cell dysfunction seen in lipedema.

How oestrogen imbalance influences lipoedema?

Research shows different ways in which oestrogen contributes to lipoedema, these are:

1. Modifications in oestrogen receptor signal; In other words, changes in the distribution and function of oestrogen receptors on adipocytes can modify how fat cells respond to hormonal signals. When ERα levels are higher than ERβ, it triggers abnormal signaling that promotes fat cell growth, inflammation, and impaired fat breakdown, leading to hypertrophy (enlargement) of fat cells prevalent in lipoedema.
2. Local oestrogen production and metabolism; that is to say, fat cells themselves can also produce oestrogen through enzymatic processes, creating local high concentrations of oestrogen in affected tissues. This over production (production in ovaries and in fat cells)  exacerbates fat accumulation and inflammation, worsening lipoedema progression.
3. Influence in protein expression-peroxisome proliferator-activated receptor gamma (PPARγ)-alteration in this protein leads to fat cell formation and lipid storage.

Clinical findings

• Lipoedema affects more women than men, often manifesting or worsening in periods of hormonal fluctuation, e.g. puberty, pregnancy, and menopause; periods where estrogen levels change. 
• Excess in oestrogen receptors (ERa and ERb) or imbalance blocks signal onto fat cell receptors in these sensitive areas, triggering the abnormal fat accumulation.
• Oestrogen fluctuations start inflammatory processes in:  fat tissues, surrounding connective tissues, blood vessels, and skin, allowing lipoedema progression.
• Inflammation response is influenced by oestrogen in two ways: 

It can reduce and also increase immune responses depending on context (stress factors, hormonal stage, problem in signal reception, etc. ). So, overproduction of oestrogen is directly linked with chronic inflammation in lipoedema.

A final word…

• Oestrogen significantly influences fat distribution by promoting subcutaneous fat accumulation in the lower body, the signature of lipoedema. 
• Disruption in oestrogen receptor signaling and local estrogen production within fat tissue leads to pathological fat growth, inflammation, and symptoms characteristic of lipoedema. 
• Understanding how hormones influence lipoedema gives health professionals and therapists lights for targeted therapies, addressing oestrogen pathways to mitigate disease progression.
• Hormone balance is pivotal in all your metabolic processes. So hormonal measure and modulation, plus diet, exercise, hands on treatments, etc., are pivotal for a tailored lipoedema treatment. 

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

References:

https://www.journaljammr.com/index.php/JAMMR/article/view/5731

https://www.medicalnewstoday.com/articles/277177#sources-and-uses

https://pmc.ncbi.nlm.nih.gov/articles/PMC4192010/

https://www.sciencedirect.com/science/article/abs/pii/S0306987714002953

https://pmc.ncbi.nlm.nih.gov/articles/PMC4192010/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8583809/

https://labordoc.ilo.org/discovery/fulldisplay?docid=alma995221789002676&context=L&vid=41ILO_INST:41ILO_V1&lang=en&search_scope=MyInst_and_CI&adaptor=Local%20Search%20Engine&tab=Everything&query=sub,https://pmc.ncbi.nlm.nih.gov/articles/PMC8583809/equals,%20Estrogen%20&offset=0

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Lipoedema is a chronic condition that leads to the abnormal accumulation of fat, primarily in the legs, hips, arms, and buttocks. While it typically develops during puberty, pregnancy, or other hormonal shifts, many women notice lipoedema symptoms worsening during menopause. For some, lipoedema may even first appear after menopause. The hormonal fluctuations that occur during this stage of life can exacerbate fat accumulation and inflammation, making it essential to understand the connection between menopause and lipoedema and how to manage symptoms effectively.

How Does Menopause Affect Lipoedema?

Menopause brings significant changes to hormone levels, particularly oestrogen and progesterone, which play a key role in fat distribution and inflammation regulation.

1. Oestrogen Decline and Fat Redistribution

Oestrogen helps regulate fat metabolism and inflammation. As menopause approaches, oestrogen levels drop, leading to increased fat storage, particularly in the lower body. This hormonal shift can worsen existing lipoedema symptoms or trigger the development of lipoedema in women who previously showed no signs of the condition. Some women may only experience lipoedema symptoms for the first time after menopause, likely due to a combination of hormonal decline, metabolic changes, and increased inflammation.

2. Increased Inflammation

Lipoedema is linked to chronic inflammation in the fat cells, and menopause can worsen this due to metabolic changes and hormonal imbalances. Inflammation contributes to pain, tenderness, and swelling, making lipoedema more difficult to manage. Elevated cortisol levels during menopause can further exacerbate inflammation by increasing fat storage, impairing lymphatic drainage, and weakening collagen production. This can result in more pronounced swelling, discomfort, and tissue damage in lipoedema patients.

3. Reduced Collagen Production and Skin Elasticity

Menopause reduces collagen levels, affecting skin elasticity and connective tissue strength. As a result, lipoedema-affected areas may become more prone to bruising, sagging, and a dimpled skin appearance, which is often mistaken for cellulite.

Lipoedema and Menopause: Managing Lipoedema Symptoms During Menopause

While menopause can intensify lipoedema, early intervention and lifestyle adjustments can help manage symptoms effectively.

1. Maintain an Anti-Inflammatory Diet

Eating nutrient-dense, anti-inflammatory foods can help reduce swelling and improve overall health. Key dietary recommendations include:

• Increase omega-3 fatty acids (found in fish, flaxseeds, and walnuts) to combat inflammation.
• Reduce processed foods, sugar, and refined carbohydrates, which can exacerbate swelling and fat accumulation.
• Stay hydrated to support lymphatic function and reduce fluid retention.

2. Engage in Low-Impact Exercise

Exercise helps improve circulation, lymphatic drainage, and muscle tone, but high-impact workouts can worsen symptoms. Ideal activities include:

• Swimming and water aerobics (reduce pressure on joints and improve lymphatic flow)
• Walking (gentle movement to encourage circulation)
• Rebounding (mini trampoline) (stimulates the lymphatic system)
• Yoga and Pilates (improve flexibility and muscle tone without straining the joints)

3. Manual Lymphatic Drainage (MLD) and Compression Therapy

• MLD massage: A specialised massage technique that encourages lymphatic drainage and reduces swelling.
• Compression garments: Wearing compression leggings or sleeves helps support the tissues and prevent further swelling.

4. Hormonal Balance and Supplements

Hormonal therapies may help stabilise symptoms by addressing the hormonal imbalances that contribute to lipoedema progression. Options to discuss with a healthcare provider include:

• Hormone Replacement Therapy (HRT): A conventional approach that can help restore oestrogen levels and alleviate menopausal symptoms.
• Bioidentical Hormone Therapy (BHT): A more natural alternative that uses plant-based hormones structurally identical to those the body produces.
• Menopausal Hormone Therapy (MHT): Specifically designed to manage menopausal symptoms while addressing hormonal fluctuations.
• Key supplements such as vitamin D, magnesium, and omega-3 fatty acids, which support hormone balance and reduce inflammation.

For some women, hormone therapy can help stabilise symptoms and slow down the progression of lipoedema after menopause. However, it’s important to consult a specialist to determine the most suitable approach based on individual health needs.

5. Seek Specialist Advice

If lipoedema symptoms worsen during menopause, consulting a lipoedema specialist, lymphoedema therapist, or vascular expert is essential for personalised treatment options.

A final word…

The hormonal changes of menopause can intensify lipoedema symptoms or even trigger its onset. However, with the right approach (including diet, exercise, lymphatic support, and medical guidance) symptoms can be managed effectively. Raising awareness and seeking early intervention is key to improving quality of life during menopause and beyond.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

References:

https://lipoedema.co.uk/about-lipoedema/

https://www.bupa.co.uk/health-information/womens-health/lipoedema

https://www.nhs.uk/conditions/lipoedema/

The post Lipoedema and Menopause:Managing Lipoedema Symptoms During Menopause appeared first on Perea Clinic.

Coping with menopause symptoms and worries? Trust me, you’re not alone! Menopause marks the end of your menstrual cycle, but it’s also the start of an exciting new chapter in your life, full of freedom and possibilities.

In this blog, I’ll walk you through what menopause is, the symptoms you may experience, and the treatments that can help manage them during this transition. Let’s dive in!

What is menopause?

Menopause is a natural biological process that occurs when a woman hasn’t had a menstrual period for 12 consecutive months. It typically happens between the ages of 49 and 55, although it can begin earlier or later. Once your periods stop completely, you enter what’s known as post-menopause—the beginning of the next exciting chapter in your life!

What are the symptoms of menopause?

Its symptoms result from a decrease in estrogen production in the ovaries and in the brain. The ovaries are responsible for approximately 75-80% of estrogen production, while the brain contributes around 20-25%, according to studies. As a result, the brain may trigger some of these symptoms. However, it’s essential to note that some women may experience few to no symptoms during this transition. Some of the most common symptoms include:

• Hot flashes
• Night sweats
• Brain fog
• Reduced muscle tone
• Memory issues (forget thighs, dates, words, tasks, etc.)
• Slow motion (you may move slowly)
• Insomnia/Sleep disturbances
• Mood swings
• Skin, vaginal or eye dryness
• Changes in libido
• Tiredness

What is estrogen?

The ovaries, adrenal glands,  fat tissues and the brain produce estrogen. Both female and male bodies have this hormone, but females create more of it. Estrogen is fuel for women’s brains as testosterone is for men.

Estrogen is a group of hormones that play a crucial role in the development and regulation of different female functions, for example:

• Development of the reproductive system. 
• Regulation of  sexual characteristics.
• Regulation of the Menstrual Cycle.
• Help control the growth and shedding of the uterine lining.
• Preparation for pregnancy.
• Fetal development support.
• Reduce bone loss by promoting bone density.
• Mood regulation influence.
• Cognitive function support.
• Heart and blood vessels protection.
• Others

Why can I have early end of menstrual period?

It can be due to different factors, some of them are:

• Trauma (ovarian or uterus removal surgery)
• Genetics
• Hormonal levels (how much estrogen you are producing )

How can I deal with symptoms during menopause?

1. Lifestyle changes (exercise, diet, etc. I´ll give you tips in my next blog). 
2. Hormone Replacement Therapy (HRT). It must be prescribed by your GP or menopause specialist.
3. Relaxing therapies like yoga or mindfulness.
4. Lymphatic drainage massage (to improve your general wellbeing).

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659624/

https://www.endocrine.org/patient-engagement/endocrine-library/menopause

https://www.medicalnewstoday.com/articles/managing-menopause-hormone-therapy-is-back

https://www.nature.com/articles/s41598-021-90084-y

The post Unveiling menopause: symptoms and how to ease them appeared first on Perea Clinic.

First of all, reflexology alongside other complementary therapies such as massage, shiatsu and aromatherapy are getting more and more popular within pregnant women globally.

Generally, reflexology is safe during pregnancy and has many benefits. However, it is very important to understand that it does not substitute usual medical care and advice given by your midwife. It should only be used to compliment whatever medical treatment or advice you are already receiving.

On the other hand, you should avoid having reflexology if you have a foot or hand fracture, unhealed wounds or active gout.

What are the benefits of reflexology during pregnancy?

Reflexology has several benefits for pregnant women. Those include:

• Prevention of preeclampsia (which is a condition that may cause high blood pressure during the late stages of pregnancy. If untreated it may result in serious health issues).

• Management of physiological symptoms such as vomiting, tenderness/swelling of breasts, fatigue, heartburn, constipation and more.

• Reduces cramp pain.

• Accelerating labour.

• Assisting with placental separation (when placenta separates from the inner wall of the uterus).

• Helps to reduce anxiety.

• Helps with recovery after birth.

• Increase energy levels and helps with exhaustion

• Reduce stress level and post partum depression

How does reflexology work?

There are several points located at the bottom of your feet and palms. Each point is associated with different body parts and each of the points only influences that particular part. It ranges from heart to eyes to nerves obviously including the pelvis area too. Therefore, the treatment always focuses on the part of the foot which is linked to the body area which needs attention, which during pregnancy is the pelvic area. By stimulating that particular point, the body is able to enhance energy and blood circulation in the area of focus. Reflexology also promotes relaxation.  The ambience of the therapy room enhances it, too.

What to expect during the session?

Reflexology session usually lasts between 45 – 60 minutes depending on the therapist and the clinic you are booking your appointment at. During the session, you need to expose your feet or hands and lie on the massage table or a comfortable reflexology chair. We advise you to wear comfortable clothing, ideally gym wear.  Different practices may have some relaxing sounds or odours in the room which may enhance the benefit of the treatment. 

During the treatment a reflexologist will be pressing on specific areas in your feet and hands which are associated with different body organs and systems as mentioned above. The pressure applied is quite firm and can be painful at times. The level of pain can also be a good indicator about the area treated, for example, more pain equals an area being congested and needing more treatment. 

Does reflexology have any side effects?

As mentioned at the beginning, reflexology is generally a safe modality of alternative therapy. Hence, you should not expect to experience any major side effects apart from the usual feeling of tired, lightheaded, or emotional. 

Some practitioners may be reluctant to apply the treatment during the first 12 weeks of pregnancy as it may induce contractions

Does reflexology induce labour?

In the last weeks of pregnancy as your due date gets close to (week 37 – 40) or overdue( weeks 40+), Reflexology can help to release stress and anxiety in preparation for labour.  Many pregnant ladies book Reflexology in order to avoid birth induction. 

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

References:

The post Reflexology during pregnancy: what you need to know appeared first on Perea Clinic.

Having a baby is not an easy task and has an impact on your body and mind. You may feel tired, worried, stressed and anxious. 

Besides, you will be suffering a lot of physical and mood changes. If you feel this way, don’t worry, you are not the only one and there are ways to treat it. There are  treatments available that may help you during this process like postpartum massage and manual lymphatic drainage. After birth  your hormones and your body are out of balance, postpartum massage and MLD help you to restore your physical and psychological well being, in addition, speeding up your recovery.

So, why don’t we start on the basics…

What happens after delivering my baby?

After having a baby, many women may experience the ”Baby blues” (postpartum depression). It is a phase in which you may feel depression and/or postpartum psychosis. This condition affects 10 to 15% of mothers. Also, you may notice some issues in your body. For example, stretch marks, vascular problems (varicose veins) or muscular pain in your body. But don’t worry, as I said before, massages help you to recover and feel better faster. 

What is a postpartum massage?

In a few words, a postpartum massage is a style of massage performed all over your body, using special essential warm oils. It is done within the 40 days after your baby was born. Your therapist will take  your medical history and create a tailored treatment according to your needs.  

This kind of massage has many benefits for your general well being. It is light and relaxing. Postpartum Massage has been used for centuries in many cultures for mothers and babies. 

Can I have a postpartum massage after having a cesarean delivery?

If you had a C-section, first, ask your GP before scheduling a postpartum massage. Then, talk to your therapist and if both, doctor and therapist, consider it is safe for you, you can start your massage sessions. The reason why, It’s because you need to wait till your scar tissue is healed enough. On the other hand, postpartum massage will help you to continue recovering and also speeds healing.

When should I ask my GP  before a postpartum massage?

Moms with certain conditions need the permission of your GP before scheduling a massage session. Massages increase blood circulation and this may affect some people. That is the case of:

• People with recent surgery or injury (Cesarea).
• High blood pressure patients.
• Women who presented preeclampsia (because some symptoms tend to continue, such as: high blood pressure, protein in the urine or limbs swelling).
• People who had blood clots before.

What are the benefits of postpartum massage?

Some of the most important benefits of postpartum massage are:

• Benefits your mood.
• Speeds up your recovery.
• Improves milk production/ breastfeeding.
• Speeds up healing.
• Pain relief.
• Stress reduction.
• Relaxation.
• Reduces swelling.
• Improves circulation.
• Improves body shaping (helps to restore your body to its pre-pregnancy condition).
• Helps to reduce sleeping disorders.
• Reduces anxiety and depression.
• Encourages hormone balance.
• Improves your overall health.

When can I start my postpartum massage sessions?

You can start your massage sessions as soon as you feel comfortable, most of the time, it is recommended within the first 40 days after birth. Just remember that some cases need to talk to their GP first.

In short

Postpartum massage has many benefits for moms. A study made in 2016 showed that moms who received a massage the next day after delivering reduced stress and anxiety in a significant way. Think about what a postpartum massage can do for you! So, Why don’t you start yours? 

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. If you like this blog, please share!

We are always happy to help.

References

https://americanpregnancy.org/healthy-pregnancy/first-year-of-life/postpartum-massage/ 

https://www.healthline.com/health/postpartum-massage#benefits

https://www.webmd.com/parenting/benefits-postpartum-massage#2

The post Postpartum massage: What it is, benefits and more… appeared first on Perea Clinic.

What are signs and symptoms of pregnancy?

There are many signs and symptoms which may present with pregnancy. That does not mean that you will experience all of them as every woman is different. Intensity may also vary from person to person as no two pregnancies are ever the same between women and for the same woman. Below is the list of common signs and symptoms that can be expected during pregnancy:

• Fatigue: usually occurs due to changes in hormone levels, particularly the progesterone.
• Nausea with or without vomiting: it is not entirely clear why women feel nauseous during early stages of pregnancy, however, it is suspected that it is due to changes in hormone levels.
• Increased urination frequency: this occurs due to increased blood volume in your body with which water levels also rise.
• Missing a menstrual cycle: this sign can suggest that you might be pregnant, however, do not rely only on this as it may be misleading, especially if your menstrual cycle is irregular.
• Swollen or tender breasts: changes in your breasts are caused by changes in hormone levels. Your breasts may also feel sensitive and sore, however, your body usually adapts to the changes within the first few weeks.
• Mood swings: it is common to have sudden changes in mood during early pregnancy. As many of the other symptoms, mood changes are a result of changes in hormone levels.
• Revulsion for certain foods: due to hormonal changes, you might develop sensitivity to certain smells. Even your sense of taste can change.
• Feeling bloated: usually occurs due to changes in hormonal level. Sensation might be similar to the one you feel before the menstrual cycle.
• Constipation: due to changes in hormone levels, food processing might take a back seat leading to constipation.

Can I exercise during pregnancy?

In general, yes you can, and you should. It is suggested that exercising during pregnancy helps to maintain healthy muscle strength, manage weight gain, reduce the probability of developing lower back pain or pelvic girdle pain and sustain a satisfactory body image. It also helps to maintain fitness levels and good general health. There are many types of exercises that can be performed during pregnancy which can include activities such as: swimming, walking, brisk walking, light jogging, water gymnastics, yoga, Thai Chi and stair climbing. However, you should avoid contact sports or activities that carry an increased risk of falling as it might harm the foetus. If you are unsure whether an exercise or physical activity is suitable for you, we recommend you to seek professional advice.

What should I eat during pregnancy?

This can vary depending on your general health. Also, different doctors may have different opinions on what foods to eat and what you should stay away from. However, generally it is advised to avoid eating undercooked meats, alcohol and unpasteurised dairy products. Moreover, your appetite might increase during pregnancy but that does not mean you ‘need to eat for two’. Try to have a well-balanced diet full of fruit and veg, protein, starch and dairy products to supply your body with needed vitamins, minerals and other nutrients. You will probably have to take folic acid supplements which are important for the development of the baby and for production of red blood cells.

How much weight should I gain during pregnancy?

Recommended measures for weight gain depend on your body mass index (BMI). BMI is the measure which helps to determine if your weight is within the healthy limits by calculating your height and weight. However, there are some exceptions, for example, if you are very athletic you might have significantly higher muscle mass in comparison to other women of your age. That does not mean that you are unhealthy, hence, if you are in this group of women, you should consult your GP regarding the weight gain during pregnancy

In general, it is recommended to gain:

• Normal weight – 25lb (11.4kg)  – 35lb (15.9kg).
• Underweight – 28lb (12.7kg)– 40lb (18.2kg).
• Overweight – 5lb (6.8 kg) – 25lb (11.4kg).
• Obese – 11lb (4.9kg) – 20lb (9.1kg).

However, it is still very important to consult your GP regarding your weight gain and the foods that you can eat, particularly if you have an underlying health condition.

What should I avoid during pregnancy?

There are quite a few things on the list which should be avoided or not used in excess as it can harm you and the foetus. The list below contains the information about the most common things to avoid, however, it is not extensive:

• Smoking.
• Alcohol consumption.
• Raw or undercooked meats.
• Unpasteurised dairy products.
• Processed meats.
• Excessive amount of caffeine.
• Acupuncture on some body parts.
• Emptying cat’s litter.
• Sauna or steam room.

We hope this information is useful for you.  If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3676933/pdf/nihms458269.pdf 

https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.605.8057&rep=rep1&type=pdf 

https://www.researchgate.net/profile/Manzur-Kader/publication/259850263_Physical_activity_and_exercise_during_pregnancy/links/556dbfe808aefcb861da7cbb/Physical-activity-and-exercise-during-pregnancy.pdf 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2847829/pdf/nihms180944.pdf 

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What is menopause?

It is a period in women’s life where the menstrual cycle ceases. The average age of menopause is 51 years old. However, some women might experience menopause significantly earlier, occasionally even before 40 years old. Some women may also start their menopause in their late 50s. 

What are the main symptoms of menopause?

There are 14 symptoms which can be associated with menopause. The most common ones are:

1. Sweating at night.
2. Hot flushes.
3. Headaches.
4. Mood swings.
5. Palpitations.
6. Joint stiffness.
7. Reduced muscle mass.
8. Weight gain.
9. Reduced libido.
10. Memory and concentration issues.
11. Discomfort during sexual intercourse,
12. Vaginal dryness or itching.
13. Recurrent urinary tract infections.
14. Muscle pain.

Does menopause have an impact on bones?

Menopause can have an indirect impact on bone health. However, it does not happen in every case. Bones can start losing their strength; hence, increasing the risk of fractures. It is due to changes in hormone levels, particularly the estrogen. Reduced amounts of estrogen will increase the number of cells responsible for breaking down an old bone in the body and reduce the amount of cells responsible for regeneration of the bone. Hence, predisposing the development of osteoporosis which makes bones more susceptible to fracture.

Can exercise help to manage the menopause symptoms?

There are many benefits of exercise after menopause. Regular exercises increase the metabolic rate, meaning your daily energy expenditure boosts. This may help to control, or prevent, unwanted weight gain. Also, regular exercises improve cardiovascular health which reduces the risk of developing heart and circulation related problems. During menopause, the amount of estrogen hormone can be reduced significantly which affects the bone density, health and strength. As a result, it predisposes the development of osteoporosis. On the other hand, doing regular resistance training helps to maintain good bone health as well as muscle mass.

What other treatment is available for menopause?

Most common treatment for menopause is hormonal replacement therapy. As mentioned above, during the menopause, women may lose a significant amount of estrogen. This affects bone health and predisposes women to the development of osteoporosis. Hormone replacement therapy is available in patches, implants, tablets or gel to rub on the skin.

Are there side effects of hormone replacement therapy?

There are few side effects which may be present while using hormone replacement therapy. Most common ones are:

• Tummy ache.
• Vaginal bleeding.
• Sickness.
• Indigestion.
• Breast tenderness.
• Indigestion.

Some medications may also increase the risk of developing breast cancer, endometrial cancer (which is a cancer of lining of the womb) or blood clots. Besides, it is recommended to consult your GP about which type of hormonal replacement therapy is most suitable for you.

Can hormonal replacement therapy cause weight gain?

To date, there is no evidence suggesting that hormonal replacement therapy can result in weight gain. The systematic review by Jensen 2009 observed that women receiving the hormone replacement therapy 5 years after the menopause gained less weight than those who did not receive the treatment.

Can diet help to replenish needed vitamins and minerals during menopause?

Diet is one of the crucial aspects when it comes to managing menopause symptoms and sustaining good health during and after the menopause. It is recommended to have plenty of veg and fruit, starchy carbohydrates and lean protein.

Try to reduce or avoid foods high in saturated fats, sugar and salt because these can increase the risk for experiencing a cardiac event and weight gain. Moreover, it is also recommended to add wholegrain rice, chickpeas, soya and oat products into your diet. These products contain phytoestrogens which helps to increase the estrogen production where needed potentially reducing a possibility of developing osteoporosis.

To further ensure good bone health try to consume plenty of calcium. It can be obtained from foods such as breads, breakfast cereals, fish eaten with bones (canned sardines), green leafy vegetables and dairy products such as milk, yogurt and cheese. Nuts are also a great source of calcium. It is suggested that almonds contain the highest amount of calcium out of all nuts.

As a final word

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2815011/ 

https://www.tandfonline.com/doi/pdf/10.3109/13697137.2012.707385 

https://vuir.vu.edu.au/24749/1/MaturitasStojanovskaJan2014.pdf 

https://www.researchgate.net/profile/Susan-Johnson/publication/13446244_Symptom_relief_and_side_effects_of_postmenopausal_hormones_Results_from_the_Postmenopausal_EstrogenProgestin_Interventions_Trial/links/5bc4f259299bf17a1c5559a9/Symptom-relief-and-side-effects-of-postmenopausal-hormones-Results-from-the-Postmenopausal-Estrogen-Progestin-Interventions-Trial.pdf 

https://asbmr.onlinelibrary.wiley.com/doi/full/10.1359/jbmr.2003.18.2.333

The post 14 symptoms of menopause and how to deal with them appeared first on Perea Clinic.

Pelvis is the area located between the tummy and legs. It contains reproductive organs, bladder, intestines and pelvic floor muscles. Musculoskeletal pelvic dysfunction is referred to as pain in the pelvis or groin region due to muscle, ligament, joint or bone damage around the area.

What are the most common pelvic dysfunctions in men and women?

There are many pelvic dysfunctions and injuries, however, most common musculoskeletal causes of pain in the pelvic area are these:

• Sacroiliac joint (SIJ) dysfunction/injury: SIJ is the joint connecting the spine to your pelvic bones with the main function being to transfer the load from the spine to the bottom limbs. It can be injured during an impact, for example a fall, repetitive physical activity such as running, hypermobility, leg length discrepancy and a lumbar fusion operation where 2 or more of the vertebrae are surgically joined in your lower back.

• Symphysis pubis dysfunction or injury: symphysis pubis is a joint that connects both pelvic bones at the bottom of the pelvis. It also contains a disc-like structure between the joints. It resists sheering and compressive forces between two bones and has very limited movement. Common injuries of symphysis pubis are osteitis pubis, which is an inflammation of the symphysis pubis due to overuse, separation of symphysis pubis, fracture, rupture and misalignment.

• Coccyx malposition/injury: coccyx is a very last part of your spine which is also known as sit bone. It is made of 3 to 5 fused vertebrae and its function is to provide weight bearing support while sitting and is an important attachment site of a number of muscles, tendons and ligaments.

What are the symptoms of pelvic dysfunctions?

Musculoskeletal pelvic dysfunction symptoms may present as:

• Pain in the pelvic area.
• Pain in the groin.
• Buttock pain.
• Potentially a lower back pain.
• Difficulty changing positions.
• Difficulty walking or running.
• Occasionally discomfort while lying down.

How to treat pelvic dysfunctions?

Treatment plan depends on the area affected and the severity of the dysfunction. Most of the time conservative treatment approaches such as physiotherapy, osteopathy, sports therapy or occupational therapy are being prescribed first. If these therapies fail, then medical professionals may consider some other type of treatment such as steroid injections or operations if needed.

Can I exercise with pelvic dysfunction?

In short, yes you can. Exercise is very important to maintain muscle strength and good health. However, not every form of exercise might be suitable. Therefore, you can either see a healthcare professional who could advise you on what form of exercise would suit you the most with the condition you have, or you can explore and find what works for you by yourself. If you decide to use the latter approach, we recommend that you find a physical activity that does not aggravate the area, otherwise it might make your pain worse.

How long does pelvic dysfunction take to heal?

This depends on the severity of the injury. If it is a minor bruise or sprain, or strain, it might settle in 1 – 2 weeks. When the injury is more severe, it might take anywhere between 4 weeks – 6 – 8 month. If you require an operation, it might take even longer. Healing process will be influenced by how well your body is responding to the surgery and rehabilitation program.

Do I need an operation for pelvic dysfunction?

If conservative management fails, there are several operations that can be considered.

• Coccygectomy – the removal of the coccyx.
• Open reduction internal fixation – is an operation to stabilise the unstable pubis symphysis.

• Wedge resection – is a minimally invasive procedure to help with osteitis pubis.

• SIJ fusion – is an operation which fuses the SIJ in order to promote stability and effectively reduce pain and increase function.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!

References:

https://d1wqtxts1xzle7.cloudfront.net/31669089/Musculoskeletal_Causes_of_Chronic_Pelvic_Pain_-1.21-with-cover-page-v2.pdf?Expires=1632846286&Signature=WjTb0kXtWLW4jMWhnv3fv2Rv3d3S531NjD6Nm1OiplzvQQqEmZ9~SnX4X91m1N8R67qpzfmutqKy1QpAWBv~zbybfiVU5sLdTWGmkUT~3U4zkWQAm0LWH7fmB1piSxHB6b0CGldXXuOf3X~BmCq-~kNmQsLjZLkkSpwO8S0VfCejfdxmCC7S0nM1eyLD7wqRkxnRtzi20UlQ2c2SRvOUzFtkX6rRQWFuVrzYAC6VSC4NyDkD2G7UYN-rnn7u-Kr1rLbpiQfxSaRxAB7saTcGUFYWAE2UDt9iKlwRqezss~ueFiFonxTrs2kb1Tbb1m5cxqSgaTa0VoFXpKVZSaje3g__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1612396/pdf/brmedj02002-0045.pdf 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445106/pdf/10.1177_1941738110366203.pdf 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5791206/pdf/TOORTHJ-12-7.pdf

The post Common musculoskeletal dysfunctions of pelvis appeared first on Perea Clinic.

When you are pregnant there are a number of changes that occur to your body, some will have a direct effect on your pelvic floor muscles. The most obvious effect is the weight of your baby pressing down on these muscles, which may result in urinary leakage especially when exercising, coughing or sneezing.

Having strong pelvic floor muscles will help you to  minimise any leakage before and after your baby is born. The doctors from https://www.sydneyobstetricianclinic.com.au/ say that if you don’t experience urinary leakage during your pregnancy you are less likely to experience it after giving birth. A strong pelvic floor will also aid in a quicker recovery following the delivery of your baby by a natural birth. And the more familiar you are with your pelvic floor muscles the more able you are to relax it during the delivery of your baby.

Let’s have a closer look.

What are the pelvic floor muscles?

Pelvic floor muscles lie across the base of your pelvic.  They are responsible for keeping your bladders uterus and bowels in the right position. These groups of muscles stretch like a hammock from the pubic bone at the front to the coccyx at the back, and from side to side.

The pelvic floor muscles work together to help keep the bladder and bowel openings closed to prevent leakages (incontinence), and they relax to allow the bladder and bowel to empty.

The pelvic floor muscle in women also provide support for the baby during pregnancy and need to be relaxed during the birth

What is the role of the pelvic floor muscles?

It’s important to keep your pelvic floor muscles strong because they have a very important role in:

• Supporting your internal organs
• Supporting your back and pelvis
• Controlling your bladder and bowel function (incontinence)
• They help with sexual sensation and function
• They are involved in delivering your baby

How can I find my pelvic floor muscles?

To engage your pelvic floor muscle you have to imagine you are trying to stop yourself from passing wind then urine, this will give you the sensation that you are tightening from back to front around your vagina. You should feel your muscles lift up inside slightly.

Why are my pelvic floor muscles weak?

They can be weak for different reasons, the most common is pregnancy; but there are other causes such us:

• Lack of activity
• Constipation
• Overweight
• Persistent heavy lifting
• High impact exercise
• Persistent coughing
• Ageing

What can I do to improve the strength of my pelvic floor muscles?

They are like any other muscle of your body, you can make them stronger with regular exercise. Exercising your pelvic floor should be done at least three times a day. There are two exercises that you should complete, slow contractions and quick contractions.

Pelvic Floor Muscle Exercises

Ideally you should lift and squeeze your pelvic floor and aim to hold for 10 seconds repeating 10 times. This should then be followed by 10 quick squeezes lasting for only a second each. Do not worry if this isn’t quite achievable to begin with, test yourself, and count how many seconds you can hold for and how many quick ones you can do and work to that level, each time try to build on the number of contractions.

Remember where your pelvic floor muscles are, if you can feel you are squeezing your gluts then you are not engaging your muscles correctly, you may need to visit a specialist physiotherapist.

In short, exercising your pelvic floor muscles will help you in all stages of your life, especially during pregnancy, if you have problems finding the correct muscles or you need specific exercises, please contact our physiotherapist, they will create a personalised exercising routine for you.

Pilates during pregnancy is excellent for targeting and strengthening back and pelvic floor muscles. Maintaining and conditioning your pelvic floor muscles is  crucial during and after pregnancy. In addition, if you are experiencing Vaginal looseness after giving birth, you may schedule a visit to a labiaplasty clinic for a vaginal rejuvenation procedure to regain your confidence.

We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help.

If you like this blog, please share!

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