What is Diastasis recti by MAUD CIOFFI, physiotherapist

Maud is one of our consultants at Make Me Feel, specialising in physiotherapy. Physiotherapy helps to find out why you have trouble with any aspect of body movement.

Maud graduated in physiotherapy in 1998 in Paris. She ran a clinic in Paris for 10 years and she have been living and working in London for several years. Her specialties are women’s health physio, musculo-skeletal, post-operative rehabilitations, back pain, joint and muscles conditions, and bronchiolitis.

She has also completed postgraduate study to manage breast cancer related conditions including manual lymphatic drainage, shoulder exercises, and scar tissue work.

She speaks English and French. She is recognized by: WPA, Bupa international, and all international insurances. Maud gives consultations every Thursday from 2:00pm to 6:00pm.

Today Maud is talking about the diastasis recti, a problem that affect most commonly pregnant women.

THE DIASTASIS RECTI

What is a diastasis recti?

The diastasis recti refers to the separation of your vertical abdominal muscles, the rectus abdominis.

The space between the two muscles may vary from one person to another, and is usually around 2 cm wide. When the distance between these two muscles is beyond 2 ,5 cm, it is pathological. The diastasis can appear between the chest bone and the navel, around the navel, and in severe cases from the chest bone all the way down to the pubic bone.

How does this happen?

Diastasis recti can occur with new born babies, overweight people and men who are overdoing sit ups and similar abdominal exercises. But pregnant women are the most commonly affected.

The vertical connective tissue in between these 2 muscles, called the linea alba gets thinner and stretches during pregnancy. The rectus abdomini muscles become also thinner and longer. This is to allow some space for the baby as she grows in the tummy. Studies have shown that 100% of women have a diastasis at 35 weeks of pregnancy, and 33% at 12 months post-delivery. In most cases, this gap will reduce on its own with time. But, in some cases, the gap remains too wide (>2,5 cm). The linea alba can also rip in some areas during pregnancy, letting the small intestine pop through it : this is called an hernia.

What does contribute to diastasis recti?

  • Repeated heavy lifting during pregnancy and after childbirth
  • Multiple pregnancies, close pregnancies
  • Performing inappropriate abdominal exercises during pregnancy and after childbirth.

How do I know that I may have a diastasis?

During pregnancy:

  • your belly button is sticking out whereas you usually
  • have an innie.
  • stretch marks around your belly button
  • your tummy is doming

After pregnancy

  • Doming when performing head lifts
  • The linea alba is sagging,
  • You still look 6 months pregnant whereas you are 3 months post-natal.

How can you assess it at home?

See the number of fingers that you can insert in the muscles gap above the belly button, at the belly button level and below your belly button. It should not exceed two fingers.

How can you restrain the severity of a DRA?

During pregnancy

  • Avoid straining on your muscles : adopt “the roll on the side attitude” whenever you need to get up from the floor, or from a sitting position or from the bed.
  • Continue exercises that activate the transverse abdominal muscle.
  • Try to avoid any exercise that would increase pressure against your abdominal wall.
  • Taping
  • If you are in your second pregnancy and still have an important gap from a previous pregnancy, you could consider wearingan abdominal support from 21 weeks onwards:  this could help prevent widening the existing gap.

How can you recover or help get your muscles get back together quicker?

  • Wear an abdominal support from day 1: choose a soft one for the first weeks post-natal and change for a more compressive one after.
  • Start activating your pelvic floor muscle as well as yourtransverse abdominal from day 1
  • Avoid any movement that increases the intra-abdominal pressure such as carrying the pram up or down the stairs, carrying the car seat…
  • Don’t resume running and workout too early.
  • Don’t do any sit ups, plank, or crunches as that will contributeto widening your gap
  • It is very difficult to predict how big a diastasis will be as many factors can influence that. However, being aware of the above will help you minimise it.

Beauty and Wellbeing interviewed our resident micronutritionist, Dr Nara Nairi

 

Here is the full interview

Author: Marie-Laure de Clermont-Tonnerre

Dr. Nara Nairi has had quite the education; she first attended the Faculty of Medicine in Moscow (Russia), before going onto the Faculty of Biological and Pharmaceutical Sciences of Paris (France), and finally the Faculty of Medicine of Burgundy (France). At the latter, she was awarded a Postgraduate Diploma in Micronutrition. She started her clinic in London as the first graduated specialist in the UK.

In addition to running her practice, she has also begun development programs for healthcare professionals, giving lectures on micronutrition, and taken part in medical congresses and seminars, writing articles all the while.

We asked her to share more about the benefits of micronutrition.

What is micronutrition?

Micronutrition describes the regulated intake of micronutrients (e.g. vitamins, trace elements, fatty acids, probiotics, prebiotics) via a diverse and balanced diet. The micronutrition approach focuses on personalized prevention, but can also help fight pathogens.

With spring around the corner, what advice do you have for us to make up for the nutritional deficiencies we may have accumulated during the winter?

First of all, try to take advantage of the daylight as much as possible, and vary your diet by consuming the season’s fruits and vegetables, as they provide a natural source of vitamins and micronutrients. Do not hesitate to get tests done to pinpoint your dietary deficiencies, and then to find the best adapted solution for your needs.

How do you use micronutrition to prepare the skin for exposure to the sun?

Fifteen minutes of sun exposure per day is beneficial.

The sun is essential and helps us produce vitamin D, which plays an important role in supporting the immune system, boosting our mood, preventing cardiovascular diseases and even cancer.

Fifteen minutes of sun exposure per day is beneficial. However, in order to prevent and reduce the harmful effects of a prolonged exposure to the sun (variable for different types of skin), try antioxidants and plants like Polypodium Leucotomos.

Can you balance the intestinal flora via micronutrition?

Pharmacies and health food stores offer a lot of probiotics products and it’s hard to choose.

Go for the most natural ones. The effectiveness of probiotics depends on two factors: dosage and choice of bacterial strains. It’s true that it is sometimes hard to choose.

Make sure that the daily dosage has at least tens of billions of bacteria.

Try to investigate to see if there has been research published on a specific probiotic, and if the physiological benefits have been scientifically recognized. Make sure that the daily dosage has at least tens of billions of bacteria. Finally, I recommend keeping them at room temperature and lactose-free.

Before the summer, we all want to have a flat belly. Any secrets?

You can correct an imbalance in intestinal flora by taking probiotics and pursuing an adapted food diet.

Health starts in the gut. It is essential to take care of this organ by eating vegetables rich in prebiotic fibers (artichokes, asparagus, chicory root), and fermented food (kefir, miso, sauerkraut, Kombucha tea). You can correct an imbalance in intestinal flora by taking probiotics and pursuing an adapted food diet.

Micronutrition helps to establish a personalized dietary program with supplements that can help correct or prevent metabolic irregularities.

Can you lose weight easily via micronutrition?

Weight gain is often the result of an imbalance between intakes and energy used. This imbalance can result from excessive food intake, but it may also be due to genetics, hormonal disorders, or a medication’s side effects. Micronutrition helps to establish a personalized dietary program with supplements that can help correct or prevent metabolic irregularities.

Can micronutrition help women deal with premenopausal and menopausal symptoms?

Absolutely. Micronutrition can help reduce hot flashes, insomnia, mood swings, and also maintain the bone capital, which has a tendency to become fragile at this time. It protects the skin from dryness and prevents weight gain.

Can micronutrition provide a solution for acne and eczema?

The following supplements help to achieve healthy skin: borage oil to prevent skin dryness, zinc to boost the system, and vitamin C to fight free radicals.

It can be a good daily ally. Healthy skin is a sign of internal harmony. Once again, I must insist on how critical it is to maintain a good diet and healthy intestinal flora. The following supplements help achieve healthy skin: borage oil to prevent skin dryness, zinc to boost the system, and vitamin C to fight free radicals.

What are your favorite spring vegetables?

My favorites are fresh peas, asparagus, radishes, spinach, and rhubarb.

How can vegetarians avoid iron deficiency and protein deficiencies?

They should maintain a rich and varied diet that includes legumes (e.g. white beans, chickpeas), which provide proteins and iron. Another good source of iron is Spinach, boiled and served with sesame seeds, as a creamy soup mixed with other vegetables, or delivered raw in salads (even though cooked spinach is better for its absorbable iron content).

– See more at: http://beautyandwellbeing.com/well-being/interview-well-being/dr-nara-nairi-micronutritionist/#sthash.G2fd3frO.dpuf

Dr Nara Nairi is available for consultations at Make Me Feel on Monday mornings. To book please call 0208 675 1207 or email info@makemefeel.co.uk

Esthederm Paris products now available at Make Me Feel

Esthederm sun care products have been unanimously praised by women’s magazines in France. Behind their success is the conviction that all types of skin have a right to enjoy the sun.

To protect your skin’s original beauty, Esthederm have developed a water that’s designed for it: inspired by the water in your skin, cellular water optimises cell energy, helps to protect their youthfulness and enhances the effectiveness of all of the products.

Esthederm skin-friendly formulas respect the skin’s integrity, provide it with constant protection against ageing, optimise its cellular metabolism and strengthen its ability to adapt and improve its resistance to environmental stressors.

With Esthederm products your skin will learn day after day to adapt to the environment and resist the test of time.

DELICIOUS & HEALTHY FRENCH CREPE RECIPE!

CREPES

Prep Time: 5 min

Cook Time: 10 min

Total Time: 15 min

 

Ingredients:

  • 2 eggs or 1 tablespoon Ener-g egg replacer mixed with 4 tablespoons water
  • 3/4 cup almond milk
  • 1/2 cup water
  • 1 cup white whole wheat flour
  • 3 tablespoons applesauce

 

Instructions:

1. Combine all of the ingredients in a blender and pulse for 10 seconds until combined. Place the crepe batter in the refrigerator for 1 hour, or up to 48 hours.

2. Heat a small pan sprayed with cooking spray. Pour 1 ounce of batter into the pan and swirl to evenly spread. Cook for 30 seconds and carefully flip. Cook for another 10 seconds and remove. Lay the crepes out flat to cool. Repeated with the remaining batter. You can stack the crepes for storage once they have thoroughly cooled. Store in a zip lock bag in the fridge or freezer. Serve with any toppings your heart desires. Devour.

Nutrition:

Calories: 23 cal

Fat: 0 grams g

Essential Oils of the Month

We all know someone around us that is suffering from insomnia or poor sleep pattern. That doesn’t mean that there is nothing we can do. Actually that is the opposite, we have lots of way to help, remove and cure insomnia.

Whether it comes from a stress, anxiety, excitement, nervous exhaustion, depression or even a nutritional imbalance, it is very important to find the cause of this lack of sleep.

Is it a problem to fall asleep? Nightmares? Is it concerning a child? An adult? Each case is individual. This is why consulting a therapist is the best way to help you. Aromatherapy is very helpful to release symptom, and improve your sleep. Some oils will focus on detoxifying your liver, others will help release the tension while some can deepen your sleep. Oils can calm your anxiety and even stop a panic attack.

Among essential oils here are two interesting oils:

  • Vetivert (Vetiveria zizanoides): Nervous sedative, mental and Physical exhaustion. This oil is also strong for stiffness, rheumatism or post natal depression. It interacts with anxiety, Daydreamers, Insomnia. It is grounding to earth and stimulates to more vitality.
  • Sandalwood (Santalum album): Antidepressant, Immune stimulant. This is also a strong oil for dry cough or sore throat. It interacts with the feeling of isolation, quieting, helpful for grief, past ties, stress problems. It can be sedative or even aphrodisiac (depending of dose).

A synergy of 2 to 3 essential oils is the most beneficial way to help you with your insomnia.

Here is an example of Blend for a child with sleeping problem:

In 25ml of base oil (almond oil or St John Wort or Jojoba oil for example), add:

  • Vetivert1 drop
  • Neroli 3 drops
  • Bergamot 12 drops
  • Sandalwood8 drops

Mix well and apply locally on wrist or even on a teddy/ pillow. Before sleeping and in case of nightmare. Don’t forget to talk about a magic oil for a child. It always works!

Marie Lardy, certified aromatherapist.

Look Great on Zero Sleep

Dark circles, puffy eyes:  according to a study conducted by the British Medical Journal, when people don’t get enough sleep, they are seen as less attractive and less healthy by others. Here are our 5 favourite products available at Make Me Feel, that will help you fake your way to flawless, no matter how little sleep you got last night.

FILORGA SLEEP-RECOVER ANTI-FATIGUE NIGHT BALM

Filorga SLEEP-RECOVER Anti-Fatigue Night Balm, is a compensating skin care which regenerates the skin and fights against signs of fatigue. This luxurious night care deeply regenerates and firmers the skin thanks to its formula containing:  an active ingredient derived from the silk tea, combined with a horse chestnut extract with decongestant properties, it works to reduce under-eye shadows, puffiness and the appearance of tired, drawn features. Immediately after waking, signs of fatigue are diminished, facial features drained of excess water and retightened, the skin is fresh and well-rested!

How to use?  Apply in the evening to a perfectly clean face. Massage to work into skin.

NUXE CREME PRODIGIEUSE ANTI-FATIGUE MOISTURIZING EYE CREAM

This moisturising, re-energising skincare product for the eye contour has a double action: anti-ageing and anti-puffiness. It is light and non-greasy, suitable for sensitive eyes and contact lens wearers. NUXE Contour Des Yeux Prodigieux Anti-Fatigue Moisturizing Eye Cream provides a significant improvement in the appearance of puffiness and reduces dark circles. The eye contour is smoothed, it is unclogged and signs of stress and fatigue have disappeared. Your eye contour is revived and appears younger.

How to use? Apply morning and/or evening on perfectly cleansed eye contour. Massage in the product with light movements, from the sides of the nose to the temples.

REN FLASH RINSE 1 MINUTE FACIAL

Smooth and brighten your skin with REN Flash Rinse 1 Minute Facial (75ml). The transforming treatment instantly revitalises and rejuvenates the skin so you can boast a radiant and glowing complexion. The 1 minute facial has been formulated with potent water-activated vitamin C that works to leave skin firm, toned and smoothed.

How to use?  Apply generously to face and neck, add a small amount of warm water with your fingertips and briefly massage to activate. Leave on for one minute then rinse!

 

 

INNOXA BLUE DROPS

Innoxa Blue Drops support the eyes relaxation. These drops give radiance to the eyes , they are rich in natural plant extracts thatprovides a soothing & stimulating effect.  It gives a sparkle to your eyes while allowing them to relax & rest.  Ideal for contact lens users, free of parabens and phenoxyethanol.

How to use? Open the eye well by raising the eyelid. Apply two or three blue drops in the inner corner of the eye. Repeat it several times a day if necessary.

 

 

CIATE LIQUID VELVET LIPSTICK

Do a strong red lip: Whether poppy-red or rich, deep red, the color just makes most people look pretty, pulled-together, and brighter-in-the-face in general. Enhance your pout with Ciaté London’s Liquid Velvet Lipstick, a moisturising, matt lipstick enriched with intensely conditioning, hyaluronic acid.

 

 

 

 

 

You can pick up any of these products at our Make Me Feel shop in Abbeville Road, Clapham, or if you would like to have them delivered to your door please send an email to info@makemefeel.co.uk with “Order” in the subject line, along with your name and contact details, and we’ll send over an order form.

Smoothie of the Month

GREEN SMOOTHIE

This green smoothie contains nutrients that will help you relax your body and  induce the processes of sleep to fight insomnia.

The potential benefits: improve the quality of your sleep, and also reduce digestive problems, stress and high blood pressure.

 

INGREDIENTS

  • 1 cucumber
  • 1 piece of ginger
  • Juice of 1 lemon
  • 1 green apple with skin
  • 9 asparagus
  • 2 sprigs of celery

 

METHOD

  1. Put your asparagus in cold water for about an hour.
  2. Cut the cucumber, lemon and apple into pieces.
  3. Add the pieces of fruit, celery and ginger to a blender and put the asparagus with their water.
  4. Mix well, and drink this smoothie every day, just after lunch.

Recipe of the Month

ALMOND AND LEMON CRUSTED FISH WITH SPINACH

INGREDIENTS (4 SERVINGS)

  • Zest and juice of 1 lemon, divided
  • ½ cup sliced almonds, coarsely chopped
  • 1 tablespoon finely chopped fresh dill or 1 teaspoon dried
  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon kosher salt, divided
  • Freshly ground pepper to taste
  • 1¼ pounds cod (see Tip) or halibut, cut into 4 portions
  • 4 teaspoons Dijon mustard
  • 2 cloves garlic, slivered
  • 1 pound baby spinach
  • Lemon wedges for garnish

Ready In 25 minutes

  1. Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
  2. Combine lemon zest, almonds, dill, 1 tablespoon oil, ½ teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
  3. Bake the fish until opaque in the centre, about 7 to 9 minutes, depending on thickness.
  4. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining ½ teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired. Yum !

Help For Hay Fever

Yes….. THE SNEEZY, ITCHY SEASON IS UPON US – AND HAYFEVER AFFECTS AROUND ONE IN FOUR IN THE UK.

Sufferers should follow these tips:

Hay fever is a widespread name of pollen allergy, the main symptom of which is allergic rhinitis. The term ‘hay fever’, appeared in 1829 and today it is no longer relevant, because the disease has nothing to do with hay or fever conditions. Hay fever is primarily accompanied by rhinitis – inflammation of the mucous membrane lining the nasal cavity. In cases where the inflammatory response is caused by allergies, rhinitis is assigned an allergic type, while allergenic substances are considered to be allergens.

Come and visit us for help

Herbal infusions and teas, of course, will hardly solve the problem fully, but without a doubt, natural hay fever remedies will help to eliminate repressive effects. In addition, natural medications strengthen the immune system and provide a strong anti-inflammatory effect, reducing fatigue and allergy symptoms, thus:

·       Ginger boasts incredible anti-inflammatory properties. Take advantage of the ready-made teas at Make me feel.. if you are too busy to prepare the drink…. However, if you are looking to press for a more pronounced effect, take a piece of fresh ginger (about 50 g), rub it, squeeze the juice and mix it with a teaspoon of honey and pour two cups of boiled, but not hot water. This drink dilutes bronchial secretions, contributes to effortless breathing and improves the immune system.

·       Green tea blocks the production of histamine, responsible for allergic symptoms, but, above all, it is indispensable when it comes to enhancing immunity. Peppermint tea opens the nose and paranasal sinuses; and relieves allergic cough attack.

 

NUTRIENTS

·       Bromelain release inflammation

·       Co Q10 improves oxygenation and immunity

·       Quercetin a bioflavonoid that stabilizes the membranes of the cells that release histamine, which triggers allergic symptoms.

·       Bcomplex help proper functioning of the immune system

·       Zinc boost immune   and more…..

Herbal medicine

Yarrow is great for relieving hay fever symptoms

Golden seal is your throat is itchy,

Stinging nettle, cherry bark, turmeric and more….

 

INHALATIVE NATURAL HAYFEVER REMEDIES

You may also want to try inhalations, for effective nasal congestion elimination, thereby facilitating

breathing and

preventing headaches. Add a few drops of eucalyptus essential oil in a bowl with hot water, cover it with

a towel and inhale the steams. It is highly likely you will feel a significant difference after the first procedure.

Chamomile demonstrates decent effectiveness both in the form of tea, and as an inhalation anesthetic.

Drenching a cloth with oil of chamomile and lemon and use the compression for nasal inhalations. This powerful combination deals with the symptoms of allergic rhinitis safely and confidently.

Ginger boasts incredible anti-inflammatory properties.

Peppermint tea opens the nose and paranasal sinuses; andrelieves allergic cough attack.

 

At Make me we are here to help you..

Sufferers should follow these tips….

  • Wear wraparound sunglasses to reduce the amount of pollen or spores that enter your eyes.
  • Spread Vaseline around the edge of each nostril to trap or block pollen.
  • Dry clothes indoors rather than on the washing line, as damp clothes collect pollen.
  • Take those shoes off, your favorite wedges might be what’s tracking pollutants, allergens and toxins in your home.
  • Wipe your shoes on a mat and store away.
  • Wash away pollen. When it finds its way into your hair, it can transfer onto your pillow causing further irritation at night; a warm shower before bed can minimise the impact.
  • Change clothes when you come indoors after spending time outside
  • Keep windows and doors shut during blossoming (and in your car)
  • If you are a man with facial hair, cleaning your mustache and/or beard with soap and water or shampoo twice a day will cut down on the symptoms

 Enjoy these foods to help hay fever

Make these foods part of your daily diet to reduce the effects of hay fever:

• Garlic, green tea and onions, contain quercetin, a natural anti-histamine

• Brightly colored fruit and vegetables – berries, sweet potato, butternut squash and tomatoes contain

beta-carotene (antioxidant), which reduces histamine output from immune cells.

• Oily fish like sardines, salmon and mackerel which are rich in the anti-inflammatory omega 3 oils

which may reduce the production of inflammatory chemicals.

• Onions and apples (skin on) are rich in quercetin which is a natural anti-histamine

• Local honey preferably still with the honeycomb, only in moderation though. It is thought that the pollen

in the honey may be protective, with a potentially natural immunizing effect.

• Cut sugar – refined sugar triggers a rise and fall of blood sugar levels, which causes an adrenaline surge that activates histamine release. Avoid cakes, chocolate, coffee, dairy. Packaged foods, pies and soft drink.

• Avoid smoking and alcohol, increase the production of mucus for eye and irritation.

The Therapies That Help You Sleep Naturally

Sleep is a highly complex physiological process. It is essential to human health and impaired sleep or sleep deprivation is hugely detrimental to both mental and physical well-being. Disturbed sleep patterns over the long-term are implicated in the development of many health conditions, including depression, chronic fatigue syndrome, fibromyalgia and even obesity.

The quantity of sleep needed varies by individual, but in general, 7 to 8 hours are recommended in order for the average adult to maintain good health.

At Make Me Feel we are kind of specialist in natural remedies and with our specialists we are at your service to help you in your sleeping problem.

We created this little guide on the best therapies to advice you about finding the perfect night sleep and feel refresh.

I you really enjoyed this article but want to know more or even want to try therapies and meet different specialists to know which one will suit you the best, why don’t you attend our sleeping workshop in collaboration with www.wesleep.co.uk ?

 

1. ACUPUNCTURE

Acupuncture is a treatment derived from ancient Chinese medicine. Fine needles are inserted at certain sites in the body for therapeutic or preventative purposes.

Acupuncture improves the body’s functions and promotes the natural self-healing process by stimulating specific anatomic sites-commonly referred to as acupuncture points, or acupoints. It can help you feel more relaxed and less anxious, which may encourage you to fall asleep easier because it is able to calm the nervous system and also increase endorphin production.

And it is not just sleep that can be improved, acupuncture has also been shown to reduce allergy symptoms, boost fertility, treat migraines, and more. It is also often used to treat other musculoskeletal conditions (of the bones and muscles) and pain conditions, including:

  • chronic pain, such as neck pain
  • joint pain
  • dental pain
  • and postoperative pain

 

2. REFLEXOLOGY

Reflexology is the practice of applying pressure to, and massaging certain areas of the feet, hands and ears. The aim is to encourage healing and relieve stress and tension. It is also used to improve general health and well-being.

Reflexology treatment is based on the principle that certain areas of the feet – called reflexes – are linked to other areas on the body through the nervous system. By applying specific massage and pressure techniques to these reflex points, the ultimate aim is to clear tension and congestion and stimulate the body’s natural capacity to rebalance and heal itself

The arrangement of the reflexes has a direct relationship to the area of the body they affect. For example, the right side of the foot is linked to the right side of the body. While the tips of the toes correspond to the head. The liver, pancreas and kidneys connect to the arch of the foot, and the lower back and intestines towards the heel.

In a session, a reflexologist will apply pressure to certain reflexes. The aim is to stimulate energy flow and send signals around the body – targeting areas of tension and pain.After a treatment your tension may be reduced and you might feel relaxed. You might also notice yourself sleeping better and find your mood and sense of wellbeing improving.

 

3. AROMATHERAPY

Aromatherapy is a complementary therapy that uses essential oils from plants and flowers. Aromatherapy and essential oils have a positive effect on the body. They aim to improve well-being and reduce stress. Aromatherapy is designed to treat the whole body, rather than targeting the symptom or disease. It assists the body’s natural abilities, helping to maintain balance, repair and recover.

Aromatherapy works on three main levels: through the sense of smell, through absorption and through absorption via skin.

Aromatherapy can be used to help treat various symptoms and conditions. The therapeutic qualities of the oils are thought to soothe, uplift, restore, boost the immune system and encourage positivity. It can help relieve stress and relax the body. Many people find aromatherapy a helpful aid for sleep. Burning a relaxing scent in your home or adding essential oils to a warm, evening bath can help prepare your body and mind for sleep.

The specific oils used in aromatherapy can potentially help you fall asleep faster and stay asleep until your intended wake-up time. Six essential oils that can help relieve stress and promote sleep: Lavender, Lemon, Bergamot, Ylang Ylang, Clary sage and Jasmine oil.

 

4. MASSAGE

Massage has been practised throughout the centuries since the earliest civilisations. It has been used medically as a therapeutic healing treatment and also for invigorating, soothing and beautifying the body. It is considered one of the earliest forms of pain relief, as well as a way to produce a sense of peace and well-being.

Massage therapy is a way to relax body and mind. It can reduce fatigue and help people spend more time in deep sleep. There are many different types of massage at Make Me Feel: Craniosacral, Deep tissue, Indian head, Relaxing and Sports massage.

 

5. SOPHROLOGY

Sophrology is a structured method created to produce optimal health and well-being. It consists of a series of easy-to-do physical and mental exercises that, when practiced regularly, lead to a healthy, relaxed body and a calm, alert mind. Halfway between Western relaxation and Eastern meditation, it is very flexible and adapts to the person’s needs.

Sophrology uses a very practical set of tools: muscular relaxation, breathing, visualisation and simple movements. Sophrology help sleep by:

–       Learning to evacuate physical tension

–       Using the breath to calm the mind down

–       Learning short exercises to use during the day to regain energy when feeling tired as well as techniques to manage stress and anxiety which can affect sleep.

–       Managing emotions

The first things people generally notice after starting to practice sophrology are: more restful sleep, improved concentration, fewer worries, increased self-confidence, and a feeling of inner happiness.

 

6. SUPPLEMENTS

DISCOVER 5 SUPPLEMENTS

  • Melatonin helps to fight against sleep disorders, insomnia and jet lag. The Melatonin is a hormone that helps regulate the body’s sleep-wake cycle.
  • L-theanine, naturally occurring in green tea, is a non-essential amino acid that supports relaxation and a positive mood.
  • 5-HTP supports the brain’s production of serotonin, a neurotransmitter that helps regulate sleep and mood.
  • Magnesium’s benefits can include reduced symptoms from conditions such as chronic pain, fatigue and insomnia. Magnesium may also provide protection from a number of chronic diseases, especially those associated with ageing and stress.

 

6. HERBS

If you suffer from insomnia or you’re just sick and tired of not getting a decent night’s sleep, you can try these following herbs:

  • VALERIAN: Valerian has been used to ease insomnia, anxiety and nervous restlessness.  Studies show that valerian reduces the time it takes to fall asleep and improves the quality of sleep. Valerian doesn’t just offer a solid night’s sleep — it’s also amazing at naturally calming anxiety and can even lower blood pressure, among other tremendous benefits.
  • HOPS: Hops has been traditionally used for variety of health benefits that lately has been confirmed through research. Among these health benefits from hops include relaxation and sleep inducer, anti-inflammatory effect, estrogenic effect, antioxidant activity and as an anti tumor properties.
  • PASSIFLORA:  Passiflora has been used to treat a variety of conditions like wounds, earaches, and liver problems. Researchers have found that passiflora may help adults manage anxiety, mild sleep irregularities, and stomach problems.
  • ORANGE BLOSSOM: One of the most widespread properties of orange blossom is to combat insomnia and menstrual cramps. This is due to its sedative and aromatic elements, allowing you to sleep more easily and even helping to relieve headaches. The best way to make use of this flower is to make a water or tea with it.