Orthopaedic surgery can place significant stress, damage or even remove part of your lymphatic system. Your immune system plays a vital role in maintaining fluid balance and immune defense. However, after orthopaedic or any type of surgery, especially procedures involving lymph node removal or disruption, the lymphatic network may become compromised, leading to fluid accumulation and persistent swelling known as lymphoedema. Among other strategies, proper nutrition is a crucial to reduce lymphoedema risk, yet often overlooked; it is also a key element of post-surgical care that supports lymphatic health, improves and speeds up healing, and reduces the risk of developing other secondary conditions. Let’s see how…

Inflammation is a natural response to surgery, it means you are in a recovery process, but excessive or prolonged inflammation can worsen lymphatic congestion, edema and turn into lymphoedema (also caused by damage in your lymphatic system). After surgery, your  lymphatic system can be more vulnerable to fluid retention leading to lymphoedema. Eating properly to reduce systemic inflammation and oxidative stress is key to avoiding chronic inflammation. Polyphenols, natural antioxidants found in colorful fruits and vegetables, specifically target inflammation and support healthy lymphatic vessel function. Weight management through a balanced, calorie-controlled diet also improves lymphoedema symptoms and reduces limb swelling by lowering pressure on lymphatic ducts. Next a list of some foods you can introduce to your daily diet:

Post-orthopaedic surgery Nutrition:What to Eat to Reduce Lymphoedema Risk

1. Eat Foods to Promote Circulation and Reduce Inflammation

Focus on whole, unprocessed foods that contain anti-inflammatory nutrients, antioxidants, and healthy fats, for example:

• Leafy greens

 Detoxify the body, are full of antioxidants and provide magnesium for circulation and muscle relaxation, allowing lymphatic and vascular flow. Some that you can include are:

      Common Leafy Greens

Spinach, kale, lettuce (romaine, butterhead, iceberg, leaf, etc.), Dandelion,  Swiss chard, collard greens, mustard greens, arugula (rocket), cabbage (green, red, savoy, napa), etc.

 Herbs often used as greens (have same properties)

Parsley, cilantro (coriander leaves), basil, dill, mint.

• Berries

They contain antioxidants and flavonoids that reduce oxidative stress and inflammation that can block lymph flow. Some of them are: raspberry, blueberry, blackberry, cranberry, gooseberry, etc.

• Citrus fruits

Such as oranges, lemons, and grapefruits are rich in vitamin C, which supports immune and lymph vessel function.

• Healthy fats

 Most known and easy to find in stores are: avocados, nuts, seeds, and fatty fish (such as salmon). All of them provide omega-3 fatty acids that decrease chronic inflammation and promote vascular health. Disclaimer: Consume with moderation, healthy, doesn´t mean: eat all you can.

• Lean proteins

Lean proteins like fish, poultry (chicken, turkey, quail, etc.), lean meats (beef, pork) and legumes support tissue repair (especially after surgery), immune cell production, and promote lymphatic health.

• Anti-inflammatory spices

Reduce cellular inflammation and support circulation. Most used in kitchen are:

Turmeric (curcumin is the active compound, activate it with black pepper,  ginger, cinnamon, cloves, cardamom, star anise, chili peppers (capsaicin), cayenne pepper, paprika, garlic, black pepper ( remember piperine enhances curcumin absorption), fennel seeds, mustard seeds, coriander seeds, cumin, etc.

• High in water vegetables and fruits

Help detoxification and fluid balance due to their high water and low fructose and sodium content, like: cucumber, celery and watermelon.

2.Hydrate to flow well

Lymph fluid is primarily water, so maintaining adequate hydration is crucial to keep the lymphatic system moving and prevent fluid stagnation. Aim for 8–10 glasses of water daily, adjusting for activity level and climate.

3.Limit sodium and processed foods to avoid fluid retention

High sodium intake causes water retention, increasing swelling and lymphatic overburden. Avoid processed and fast foods because they tend to be high in salt and additives that exacerbate inflammation and fluid retention.

4.Probiotics and fiber for digestive and immune health

Probiotics (found in yogurt, kefir, fermented food, etc.) and prebiotics: Fiber-rich foods such as whole grains, fruits, and vegetables aid digestion and promote a healthy gut microbiome. The gut microbiota reduce systemic inflammation and regulate mental and immune function while, indirectly, benefiting the lymphatic system’s function.

In short

Post-surgical lymphatic nutrition is a cornerstone of lymphoedema prevention and recovery after orthopaedic surgery. A diet focused on reducing inflammation, supporting immune function, maintaining hydration, and providing necessary nutrients optimises lymphatic healing and reduces swelling risk. Combined with MLD, physical therapy, compression (if needed), and medical follow-up, proper nutrition gives you the power to support your lymphatic and general wellbeing after orthopaedic or any type of surgery.

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://pereaclinic.com/nutrition-and-lymphedema-foods-that-support-a-healthy-lymphatic-system/

https://pubmed.ncbi.nlm.nih.gov/36252267/

https://www.pagepressjournals.org/index.php/vl/article/view/8220

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What is sleep hygiene? 

Sleep hygiene is the practice of habits and behaviors that promote healthy and restful sleep. Adequate sleep is essential for overall health and well-being. Many people struggle with getting enough high quality sleep on a day to day basis. In this blog we will discuss some tips and strategies for improving your sleep hygiene and getting the restful sleep your body needs. let’s begin…

Going to bed habits that will change the way you sleep

For decades, sleep was understood as the moment in which your metabolic activity and consciousness decrease. But nowadays, experts show us how important is to sleep in order to improve our quality of life, have better brain function, live longer and take care of our body and mental health. 

What happens when we sleep?

There are different processes performed while you sleep, some of them are:

• Restores and repair your body (recover from illness).
• Strengthens your immune system.
• The brain consolidates memories and processes information.
• Your brain is cleaned.
• The body regulates different functions: hormone production, cell repair, growth, etc.
• And more are being studied.

What happens if we don´t sleep well?

Studies have shown that being deprived for long periods or lack of quality sleep affects:

• Survival: lack of sleep, especially REM (Rapid Eye Movement), can shorten lifespans. 
• Memory
• Performance
• Ability to think clearly
• Immune system
• Health and mental conditions: high levels of developing Alzheimer, dementia, hearth diseases, obesity, diabetes

What are the stages of sleep?

Next, you can find the 3 stages of sleep and the most important characteristics (what happens) on each stage.

 Stage 1. Light sleep

• Slow brain waves
• Muscle relaxation that ca be followed by a contraction called hymnic myoclonic or hymnic jerk, but is normal
• Body temperature decreases
• Heart rates slow

Stage 2. Deep sleep

• The body repairs itself
• Slower brain waves (Delta waves)
• Muscle relaxation
• Reduced breathing
• Reduced heart rate
• No eye movement

Stage 3. REM (Rapid Eyed Movement) sleep

• Rapid Eye Movements (REM)
• Intense dreams
• Increased brain activity (like when you are awake)
• Muscle relaxation
• Mayor muscles (like arms and legs) are temporarily paralised
• Faster breathing and heart rate
• Increased blood pressure
• Penile erections

Sleep hygiene explained

Why is important sleep hygiene?

Good quality sleep is key for your overall health, that is why, we must pay attention to our sleep hygiene (habits to improve the quality of your sleep). 

You may think sleep hygiene is related just to what you do during the night before bed; however it involves day activities. Next I´ll show you  what you can do during the day and night.

Day hygiene habits to improve sleep 

• Get some sunlight exposure. It is good for your circadian rhythm 
• Exercise
• Reduce smoke. Nicotine is related to numerous sleep disorders
• Moderate alcohol consumption
• Reduce or avoid caffeine consumptions during the evening
• Don´t over nap, if your need to rest during the day set an alarm, experts recommed no 20 minutes nap to be fresh as new.

Night hygiene habits to improve sleep 

• Keep your bedroom as a place for SLEEPING, avoid tv, tablets, etc. Also keep it comfortable, cool, quiet and dark.
• Avoid blue light devices, they stimulate your brain to be awake.
• Create a sleep and wake up schedule, in other words, try go to bed and wake up at the same hour every day.
• Create your personalised relaxing routine, for example having a bath,  meditate, aromatherapy, etc. 
• Prioritise sleep. Avoid distracting activities and keep your sleep schedule on time.
• Eat early in the evening, digestion takes time and can make going to bed difficult.

A final word

The amount of sleep required varies depending on age, lifestyle, and health status. Generally, adults need 7-9 hours of sleep per night, while children and teenagers need more. Chronic sleep deprivation can lead to a variety of health problems, including fatigue, irritability, impaired cognitive function, and an increased risk of accidents and injuries. Keep these habits in mind, they will change the way you sleep and if you need more help massage or  Reflexology a great way to help you  to get relax. Don´t forget to treat yourself better!

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://my.clevelandclinic.org/health/articles/12148-sleep-basics

https://www.sleepfoundation.org/sleep-hygiene

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“Fueling your run: Guide to a Balanced diet for runner

 

As the London Marathon draws closer, it becomes increasingly  important to make sure you are looking after your body correctly. You are now at the stage where you will likely be incorporating extensive runs into your training. These longer runs put  additional demands on your system, and require you to eat and  hydrate properly.

Proper nutrition not only helps provide your body with the additional fuel it needs, it also helps replenish muscles, boost the immune system, reduce inflammation and reduce the risk of  injury. Sadly, many runners get the balance wrong. They try  every possible variation to their physical training to gain an  advantage, but are sloppy in their approach to their diet. Don’t let this be you. Understand that good nutrition is essential, and give it the attention it deserves.

As the London Marathon draws closer, it becomes increasingly important to make sure you are looking after  your body correctly. You are now at the stage where you will likely be incorporating extensive runs into your  training. These longer runs put additional demands on your system, and require you to eat and hydrate  correctly. 

Proper nutrition not only helps provide your body with the additional fuel it needs, it also helps replenish muscles, boost the immune system, reduce inflammation and reduce the risk of injury. Sadly, many runners get the  balance wrong. They try every possible variation to their physical training to gain an advantage, but are sloppy  in their approach to their diet. 

 

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what is lung capacity? lung capacity is the total amount of air your lungs can hold. This can be affected by your age because the lung capacity normally starts decreasing slowly when you pass your mid-20s.  

In addition, there are some conditions that significantly speed up the reduction of lung capacity and also how they work such as chronic obstructive pulmonary disease (COPD), leading to difficulties in breathing and shortness of breath.

Here are 5 breathing exercises you can do at home that may help to maintain your lung capacity, making it easier to keep your lungs healthy and with the amount of oxygen that your body needs to function better.

Let’s have a closer look. 

5 Breathing exercises

1.Rib Stretch:

• Stand upright and exhale all the air from your lungs. 
• Slowly breathe in and expand your lungs to the maximum capacity. 
• Hold the air for about 20 seconds or what is comfortable for you. While counting, place both hands on your hips with your thumbs facing front with pinkies touching the small of your back.
• Exhale the air slowly, relax and repeat 3 more times.

2. Deep Breathing  followed by cough 

•  Inhale deeply
•  Hold your breath for five seconds and exhale
• Repeat 6 times
•  On the sixth deep breath, as you exhale, cough deeply 3 times  .
•  Repeat once then, lay flat on your front and breathe slightly deeper for 10 minutes

3. Deep Breathing

• Sit straight but with your shoulder relaxed
• Take a deep breath in
• Breath out fast with your mouth open
• Have a pause and repeat it a couple of times

4. Pursed Lip Breathing 

• Breathing in through your nose
• Breath out slowly through the mouth with pursed lips 
• Repeat couple of times 

5. Belly breathing/Diaphragmatic breathing

• Sit straight with shoulders and neck relax or do it in your bed
• Breathing in through your nose
• Put your hands lightly on your stomach to feel your belly full of air
• Breathe out through your mouth at least two to three times as long as your inhale

These exercises reduce the number of breaths you have to take and keep your airways open for more time. More air can flow in and out of your lungs; this means your lung capacity increases so you can be more physically active.

2 Extra tips…

Drink plenty of fluids

Be sure you are drinking enough fluids, they loosens phlegm.  Dehydration makes phlegm sticks more to the lungs, so it is going to be very difficult to cough it up. Drink at least 8 glasses of water per day. What you drink should be caffeine free fluids like water or sugar-free juices.

Exercise

Exercise has many benefits for your overall health and lung health, in particular. While you exercise, your muscles need more oxygen. This increases the demand of your lungs to take in air, and your heart to circulate blood. With regular exercise, your Muscles will become stronger and more efficient using less oxygen. It can help lessen some of the symptoms of bronchitis. Also, when you are properly hydrated, exercise can loosen nasal congestion and open your sinuses.

Although exercising may be more difficult if you have chronic lung conditions, but you can benefit from regular exercise too.  Take into account that, if you have COPD, cystic fibrosis, or asthma, you should ask your doctor before starting an exercise regimen.

For more detailed information about how our physios or osteopaths can help with congested chest feel free to contact us.

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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What is nutrition?

Nutrition studies how food and drinks affect your body. It pays special attention to the essential nutrients necessary to support your general wellbeing. These essential nutrients provide you energy or can be transformed in part of your body’s tissues.

These nutrients are:

• Carbohydrates
• Fats
• Fibre
• Minerals
• Proteins
• Vitamins
• Water.

What is good nutrition?

Good nutrition is when you get the right amount of nutrients (from healthy food) in the right combinations. On the other hand, it also studies the relationship between diseases and malnutrition and the role that food plays in the development of chronic disease for example diabetes, obesity or cancer. Those who are suffering from eating disorders may consider Oliver Pyatt eating disorder treatment program in Miami FL.

Do we eat well?

Unfortunately, NO, many people within Britain have a diet consisting largely of saturated fat, trans fat, sugar and sodium. The British should instead be consuming healthy choices such as fruits and vegetables. Remember, the food you put into your body reflects onto your health.

Why is good nutrition important?

1.Good nutrition boost your immune system

The immune system is your defence against diseases. That is why,  nutrition is so important because it boosts your immune system and keeps it healthy.  On the other hand, malnutrition makes you more prone to chronic diseases.

2.Proper nutrition provides you with more energy

Your body relies on energy that is outsourced from the foods and drinks you consumed. The main nutrients your body uses to get energy are carbohydrates, fats and protein.

Good carbohydrates are found in foods such as wholegrain breads and starchy vegetables like potatoes. These foods digest at a slow rate and therefore offer prolonged energy.

Water is also necessary in order to transport nutrients throughout our bodies. Dehydration can cause lack of energy.

3.What you eat influences your mood

Many people prefer diets that are low in carbohydrates, however, this can be detrimental to your mood. These diets can increase feelings of tension, stress and anxiety. Whereas diets high in carbohydrates (the good ones) tend to have an uplifting effect on your mood.

If you have a healthy diet rich in protein, reasonable carbohydrates and low in fat, you will get an adequate supply of iron, omega-3 fatty acids and iron, and your mood will be positively affected by these nutrients.

4.Improves you general well Being

Good nutrition can also help with your physical and mental health. Eating healthily allows you to have more energy, and therefore become more active. Studies have shown that two thirds of people who eat fruit and vegetables every single day report no mental health issues.

5.Good nutrition helps you live longer

Your body needs healthy food in order to be healthy and survive, however, metabolise food causes stress in the body. If you overeat, you will be creating more stress and this could potentially lead to a short lifespan. For that reason, you need to do some changes in your eating habits. You can also try alternatives, like playing, in order to reduce that stress.

When you feed your body with the wrong types of food our lifespan can hugely decline because of this. On the other hand, when your diet is rich in nutrients, and doesn’t contain processed foods, your life may be lengthened.

At Perea Clinic we offer nutrition therapy to help you to meet your personal goals and requirements.

6.Helps achieve and maintain a healthy weight

Proper eating habits lead you to achieve your wanted weight. Remember to have the assistance of a professional not only to achieve it, but also to maintain it through the years.

We can help with a weight loss program, a specific diet plan or sports nutrition. For more information, get in touch with a member of the team by visiting our contact page.

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.medicalnewstoday.com/articles/160774

https://www.sciencedirect.com/science/article/pii/B9780128131718000056

https://www.cdc.gov/nutrition/resources-publications/benefits-of-healthy-eating.html

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Is it possible to have a healthy Christmas dinner? And if so, wouldn’t the taste be a lot less delicious?

Christmas is a time to relax body and mind. Also to enjoy family and friends dinner parties. However, there are ways that you can make the food a lot healthier without compromising too much on taste, but what is more important, food can help boost your immune system.

We also appreciate there are many different types of diet out there. But in this short piece, we are going to focus on a traditional Western Christmas dinner. And look at ways that we can make it a little less indulgent.

Overindulging at Christmas

Above all, we want you to enjoy Christmas. Similarly, we want to help you minimise the post-Christmas food hangover.

The brutal truth is, that people tend to gain more weight at Christmas than at any other time. In fact, according to the British Medical Journal, many of us consistently put on 0.4 to 0.9 kg.

Some of the main reason are;

• increasing alcohol intake.
• larger portion sizes.
• consuming more high-density foods.
• more difficulty acting with restraint among family and friends.
• and the increased availability of high fat and high sugar foods.

3 tricks that can help to reduce food portions

Before you even think of adjusting the ingredients, there are a few tricks you can use.

1. Use smaller plates. At Christmas we want to eat everything on our plate, so if you use smaller plates, you will automatically reduce portion sizes.
2. we often mistake thirst for hunger. Increase your water intake. Keeping hydrated will help decrease your cravings.
3. Try to make pauses between bites. The feeling of satiation is often delayed. Take the opportunity to have a good old chat before going up for more. A 10-15 minute delay will allow your body to catch up with what you just ate.

A few tips to make a healthy Christmas dinner 

• Here is some good new, the turkey itself is relatively low fat. The large proportion of calories is in the skin, so avoid the skin and enjoy turkey.
• A cooking tip: before you even cook the turkey, prick the skin. This will allow some of the fat to drain off.
• Use coconut oil instead of goose fat to cook the potatoes. They taste delicious and will be low in calories.
• Instead of sausage based stuffing use chestnut or fruit-based stuffing.
• For the pigs-in-blanket, use low-fat sausages and lean or even tempeh bacon.

As for the pudding. It’s challenging to keep the calories down. However, there are little tricks you can do, like using creme fraiche instead of double cream. It still tastes great.

And finally, the key to stopping eating is having the food out of sight. Try and be disciplined and clear up, once the main meal is over. Picking throughout the day can be a real downfall.

A final word

We do hope we have encouraged you to have a healthy Christmas dinner. Eating healthy helps your body and mind, also it boost your immune system. Remember, we can offer sound nutritional advice all year round. So if you need some extra help in the New Year, please do contact us.

In the meantime, have a wonderful Christmas. And a healthy one too.

We hope this information is useful. 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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In the modern world, it often feels like we are dictated to by a series of priorities. Check emails, charge the phone, get out of the house to keep ahead of the rush hour crush. And of course, get the first caffeine kick of the day as early as possible. But in the rush to get things done and get on with our day, we can very quickly become de-hydrated.

“Mild dehydration is about a 1.5 percent loss of body weight,” says Harris Lieberman, Ph.D., a scientist with the U.S. Army.

If you went about your day, taking time for some light exercise, without drinking water, you are likely to suffer mild dehydration.

What proper hydration will do for you

Remember back to those IGCSE biology online tuition around KL for biology lessons. Your body is mostly made of water!

Water allows your cells to function. And the proper functioning of your cells lies at the heart of good health.

In addition, water helps your body get rid of waste, regulate temperature and it helps your joints move smoothly. And what is often forgotten is that it is vital in helping to keep your brain working correctly.

The problem is, that we often don’t know that we are becoming dehydrated until we start to feel thirsty, and that can be a little too late for optimum health.

Tips to ensure you stay hydrated

Drink two large glasses of water as soon as you wake up. This is beneficial for two reasons. First, you will have spent a few hours without any water at all, and it will help kick start the body. And second, it can trigger a new habit, and making a ritual as soon as you wake up makes it easier to remember.

Carry a large water bottle around with you. This helps because ideally you should be taking on water little and often. The water bottle allows you to sip away until your hearts content. If you can manage to take a phone with you every where you go – you can develop the habit of taking a water bottle with you, too.

Remember fruit and veg have high water content too. It isn’t just about drinking water all the time. Grapefruit, peaches and oranges, for example, all have very high water content.

What about diuretics?

A diuretic is any substance that makes you urinate more. Typically drinks such as tea, coffee and soft drinks have been considered diuretic. However, it turns out that unless you are drinking high quantities of these (7 servings a day or more), they won’t have a particularly adverse effect.

Alcohol, on the other hand, has strong diuretic properties, making you urinate more often, which can lead to rapid dehydration. Aim to limit alcohol to 1-2 drinks and take on at least 1 to 2 cups of water between each drink to help you stay hydrated. Your body will thank you for it in the morning.

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!

We are always happy to help!

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Can you really exercise to get rid of cellulite?

For many women cellulite is an aesthetic problem, but for many others it is a health problem because it can be painful. There seems to be so much conflicting information out there. But does exercise have a role? What does work? And why?

If these questions have run through your head, do not fear, you are not alone. Let’s take a look at the role of exercise to get rid of cellulite.

Exercise and cellulite into perspective

First, let’s remember that there is no magic bullet for overcoming cellulite. No, you can’t miraculously reduce spots. And, unfortunately, exercise is not the final answer to the problem.

Remember, it is the fat deposits under the skin that give cellulite its distinctive look. The good news is that exercise, like using the best elliptical on a regular basis, helps reducing the unsightly appearance of cellulite. Not only because it can help to firm the muscle under the skin, but also it has a key role in boosting circulation.

However, exercise does have an important role in reducing cellulite and also in helping to manage the unsightly appearance. Take into account that for best results exercise should be part of a complete routine in order to get better outcomes. Some of the most important factors in this routine are:

• Nutrition: have a healthy diet
• Boost circulation (Manual Lymphatic Drainage)
• Exercise: cardio and strengthen training

What exercise is better to get rid of cellulite?

The key here is to mix things up. Try not to obsess about one particular exercise or type of exercise. Including variety in your routine will help you to maintain the interest in your programme and look after your body’s different needs.

In order to help you get rid of cellulite, try combining a mix of cardio, resistance training, and  yoga.

Resistance training will have the biggest impact on skin tone and connective tissue strength.

Cardio. You should try interval training. It focuses on varying the intensity of your activity which is a great way to burn body fat.

Yoga will help with muscle tone and circulation.

When doing resistance exercises, there are 4 particular exercises that I would encourage you to include in your routine. These are:

Squats

1. Stand with your feet, shoulder-width apart, with your arms at your sides or in front of you.
2. Begin to squat down (pretend you’re sitting back in a chair) and then return to the starting position.
3. Complete 3 sets of 10-15 reps.

Lunges

1. Standing 1-2 feet from a bench.
2. Use your right foot, step up onto the bench, pushing through your heel. When your right foot reaches the bench, drive your left knee toward the sky.
3. Lower your left leg down, stepping backwards off the bench to the starting position.
4. Repeat with your left leg.
5. Complete 3 sets of 10 reps with both legs.

Side-squats with a dynaband 

1. Stand both feet on the dynaband, hip width apart, and hold handles next to your hip bones.
2. Take a big step right and sit back into a squat, then bring your left foot to right foot as you stand.
3. Next, take a big step left and sit back into a squat, then bring your right foot to left foot as you stand.
4. Complete 3 sets of 10 reps with both legs.

Pretzel lifts

As a final tip, and if you are feeling brave, try taking a hot/cold shower. It’s a quick and easy way to boost circulation (but it doesn’t mean you can skip the gym!)

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.

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Treating cellulite to get rid of it becomes a matter of increasing concern at this time of  the year. The days are getting longer, the sun is shining (occasionally), and your winter clothes will be stored away. However, the downside of the summer wardrobe is the increased exposure to bare skin, that’s why we have these tips to treat cellulite at home.

You might think  that is unfair that women get more cellulite than men. This is due to the difference in fat, muscle, and connective tissue distribution. Almost 90% of women have it at some point in their life. Some women develop it after puberty due to the change in hormones.  Contrary to what most people think, cellulite  happens to women of all shapes and sizes and age. So don’t worry about your cellulite because there are different things you can do at home to get rid of it.

How is cellulite formed?

Our body has fibrous connective bands that tie up our skin to the underlying muscle. Fat cells and toxins can accumulate and lie between them. So as the accumulation of fat cells and toxins increases, they push the connective bands down, causing an uneven surface or dimpling (cellulite) appearance on the surface of the skin. This is something we tend to see on tights, hips, buttocks, arms or belly. You can get belts from and tie it tight in order to avoid the formation of cellulite. 

What are the causes of cellulite?

There  are different factors that could influence the appearance of cellulite such as:

• Ageing, when the skin loses elasticity (collagen).
• Weight gain or weight fluctuation can make cellulite more noticeable.
• Genetics might play the biggest role in whether you develop cellulite or not. 
• Lifestyle inactivity increases your chances of having cellulite.
• Pregnancy
• High oestrogen levels.
• Thinning skin in the epidermis (outer layer), which can cause deeper fatty tissues to become more prominent.
• Increased inflammation or poor circulation in the body

 How bad is my cellulite?

 The appearance of your cellulite can be graded. There are three grades of cellulite appearance:

• First grade or mild: You have smooth skin while lying down and standing up.
• Second grade or moderate: You have smooth skin while lying down, but some dimpling appears while standing.
• Third grade or severe: Dimpling appears while you are standing and lying down.

How can I reduce my cellulite at home?

Unfortunately, there isn’t a magic formula to get rid of cellulite. There are treatments you can do or products made with the help of research peptides that you can use to help improve cellulite appearance. The changes don’t happen overnight.

Therefore, you need to be consistent and consistency  is the key to see results. If you use products you need to massage the affected area for at least 5 mins or until the skin starts looking pink, to activate the circulation and to allow the product to be absorbed.

The massages should be performed with firm, strong and fast movements and it needs to be done daily for the first two weeks.  If you find the techniques tiring you can look for a professional anti- cellulite massage to help you with the problem. Also, you need to combine the massages with exercise, diet and changes in lifestyle.

Exercise: 

For better outcomes, you should combine aerobic exercise and strength training. These will help you burn body fat and gain muscle tone. In a muscular body the skin looks and feels smoother and firmer.

Change your lifestyle:

 Healthy habits and a balanced diet will lead you to have better health, main your weight and reduce cellulite. 

• Increase your fiber intake
• Reduce processed and high-sugar foods, they lead to the accumulation of toxins and fat in your body.
• Increased water intake, dehydration can make cellulite more noticeable. (8 glasses per day is ok)
• Avoid drinking and smoking, the accumulation of toxins increases cellulite.

Dry brushing:

It helps you to exfoliate dead cells from the surface of the skin and enhances lymphatic drainage and circulation. Things  you have to consider: 

• Use a natural-bristle brush. 
• Dry-brush your body daily for at least 3 minutes.
• Apply enough pressure to stimulate circulation, but not so much to irritate the skin. 
• Do  circular movements in the direction towards the heart. 

Also, you can consider treatments like Anti-cellulite massages and lymphatic drainage  which are great to reduce the appearance of cellulite.

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.

The post Tips to treat cellulite at home appeared first on Perea Clinic.

Aromatherapy/Aromathérapie massage is the type of Swedish massage. Its main focus is relaxation and mindfulness. The main benefits of the Aromatherapy massage are reduction of stress and anxiety, decrease in muscle tension and pain relieve. It also helps to reduce the symptoms of depression, control the inflammation and help with headaches.

Moreover, it can help to manage the pain of many conditions such as fibromyalgia. This is a condition that causes increased sensitivity to pain all over body; arthritis, rheumatoid arthritis, chronic lower back pain, insomnia, which is a sleep disorder, and more. These benefits are being achieved by the combination of manual therapy and essential oils.

Is Aromatherapy a light or strong massage?

The pressure during the treatment may vary from light to strong, but that depends on your reason for seeing a therapist. For example, if you are having difficulties relaxing or sleeping; light pressure is probably the way to go. Whereas if you have muscle tension and some aches, deeper pressure should do the trick.

There are lots of different essential oils. In general, the essential oils are made of plant extracts which captures the plant ‘essence’. After extraction procedure, the essential oils are mixed with normal oils and made ready for use. It is believed that some essential oils have healing and cleansing properties on the body.

How essential oils interact with the body?

There are few ways on how body can interact with the essential oils. In Aromatherapy, the most common ways of interaction are through the skin and inhalation. A therapist may be using an oil while applying a treatment and have another container of oil open for the scent.

A therapist will choose an oil depending on your needs and expectations. For example, if you will want to improve your sleep a therapist may recommend using a lavender oil as it is known for the ability to reduce the symptoms of insomnia.

If you have a stressful daily routine and feeling anxious about anything at all, you may be offered to try rose, camomile or Bergamont orange oil. It appears that peppermint oil is one of the most popular choices when it comes to management of headaches and migraines. Of course, this list is not exhaustive, there are so many more oils which are widely used in the alternative practices and Aromatherapy.

Below you will find a list of several more oils which might interest you:

• Sandalwood oil helps with focus and calm down nerves.
• Tea Tree oil is used to fight infections and boost the immune system.
• Lemon oil is mainly used to help with headaches, digestion and mood.
• Jasmin oil is used to help with libido, childbirth and depression.
• Wintergreen oil is used to help alleviate joint related pains and aches.
• Marjoram and Balsam Fir oil is used to try and improve the muscle tone.

Even though the Aromatherapy is used widely, has many benefits and is quite well established method of alternative therapies, the research available on the subject is quite limited leaving some question on HOW exactly the benefits are being achieved.

For more information, get in touch with a member of the team by visiting our contact page or give us a call on 020 7993 2720. You can find us in Mill Hill Broadway and Islington.

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