Bud Fertility Nutritional Supplement
One in Seven couples, (3.5 million people in the UK) have difficulty conceiving*, and male sperm count in the west has dropped by 50% in the last 40 years.**
New Service : Dermatology consultation with Dr Campalani
Dr Emanuela Campalani
We are very happy to welcome Dr Campalani from October at Make Me Feel.
The Clapham Dermatology Clinic in Abbeville Road SW4 offers specialist diagnosis
and treatment of skin diseases and skin cancer in both adults and children.
The clinic is run by Dr Emanuela Campalani MB BCh MRCP (London) MD, a UK-
trained Consultant Dermatologist. She qualified from the Queen’s University of Belfast in
1999 and completed general medical training at the Royal Victoria Hospital in Belfast
and King’s College Hospital in London.
Dr Campalani has been working exclusively in Dermatology since 2001. She
completed her specialist training in London at the Royal London Hospital, Royal Free
Hospital and St Helier Hospital. Her NHS post is at Epsom and St Helier University
Hospitals NHS Trust. Dr Campalani undertook research in the field of psoriasis at St
John’s Institute of Dermatology, Guy’s and St Thomas’ Hospitals, and was awarded
an MD by the University of London in 2009.
Dr Campalani diagnoses and treats all skin conditions both in adults and children,
including psoriasis, eczema, other skin rashes, acne, pigmented lesions and skin
cancer, hyperhidrosis (excessive sweating) and skin allergies. In addition, she can
offer professional advice on the use of Botox, and she carries out Botox injections for
both medical and cosmetic purposes.
Dr Campalani will be available at Make Me Feel on Fridays morning, 9.30am till 1 pm.
Princess Raspberry Smoothie
PRINCESS RASPBERRY SMOOTHIE
- 1 1/2 cups almond milk
- 1 banana
- 1 1/2 cups frozen raspberries
- 3/4 cup vanilla Greek yoghurt
- 2 tablespoon honey
Place the almond milk, banana, raspberries, yoghurt and honey into a blender.
Blend until smooth.
Pour into 2 glasses and serve, topped with raspberries and mint sprigs if desired.
The Mind-Body Connection
The Mind-Body Connection
At Make Me Feel, we firmly believe in the importance of taking a holistic and long-term approach to good health and treating the whole person, paying attention to the mind and body. While it used to sound pretty new-age, the mind and body connection are now well researched and get more and more scientific evidence. A 2016 study has shown that meditation and mindfulness can change the shape, volume and connectivity of our brains and reducing inflammatory factors (1) when another one from 2017 shown that emotions and physical health can have an action on your genes. (2)
This month, our consultants share some of their views on the importance of the mind and body connection in their work.
Homeopathy has long been valued for its treatment of the person as a whole, rather than reacting to a series of symptoms or illnesses. Caroline Harper, our resident homeopath, explains that often her patients do not realise that the physical issues that they have been suffering from are connected with their emotions and state of mind. For example, there may be links between constipation and anxiety, eczema and grief, or stress and migraines. During a consultation, patients are often amazed when these important mind/body connections are clarified for them, and homeopathic treatment will often result in both mind and body symptoms being alleviated.
Claudia Torres recognises the body’s enormous resilience and power to heal in her work as a massage therapist, and she draws on a range of different massage therapies to help her clients find balance and set their own healing processes into motion. Although Claudia focuses on treating muscles, skin, tissues and joints, her experience with clients shows that the physical issues that her clients are suffering from are often connected to mental states, including stress, anxiety, fear and exhaustion. She believes that some of the most important benefits, especially for some of her clients with busy and stressful jobs, come from soothing the nervous system and encouraging clients to feel calm and secure. Ultimately, she feels that deep relaxation from massage therapy is beneficial in itself as the body itself knows what is needed.
For Jenny Colin, an important part of her work with clients is in untangling the connections between unhealthy or unhelpful thoughts and emotions and subsequent feelings of discomfort in the body. As a Clinical Hypnotherapist, she helps clients to reframe negative thought patterns and find new, more positive ways of thinking and behaving that often lead to real physical changes as well. Hypnotherapy also helps to gradually teach clients how to find deeper levels of relaxation, and to use this state to release accumulated tension in the mind and body. In some cases, she also uses other techniques such as Eye Movement Desensitisation Reprocessing (EMDR) or mindfulness exercises to help clients work through particularly difficult or ‘frozen’ emotions, for example as a result of trauma. This allows the client’s own natural healing processes to do their work.
All of our consultants at Make Me Feel believe that clients should respond to their own instincts about what works for them, and to feel free to work with consultants from different disciplines. They also often refer clients to each other if they feel that there could be a benefit from more intensive body treatment with a massage therapist or osteopath, or more in-depth focus on calming the mind with mindfulness or hypnotherapy.
(1) Alterations in Resting-State Functional Connectivity Link Mindfulness Meditation With Reduced Interleukin-6: A Randomized Controlled Trial
(2) What Is the Molecular Signature of Mind–Body Interventions? A Systematic Review of Gene Expression Changes Induced by Meditation and Related Practices
Family Recipe: Spaghetti Primavera
Preparation Time: 3 minutes
Cook Time: 10minutes plus pasta cooking time
Great for: Kids 2-4 years and 4+ years
You can make this with spaghetti or tagliatelle. The sauce is very simple and quick to prepare. You can use other vegetables like carrot sticks or cauliflower florets depending on what your child likes. To preserve the vitamin C content of the vegetables, cook them in the minimum amount of water until they are just tender.
150 g spaghetti
100 g broccoli, cut into small florets
75 g courgette, cut into strips
15 g butter
4 spring onions, finely sliced
100 g frozen peas
1 tomato, skinned, de-seeded and chopped
150 ml crème fraîche
75 ml vegetable stock
A squeeze of lemon juice
4 tbsp. freshly grated Parmesan cheese
Cook the spaghetti according to the instructions on the packet. Blanch the broccoli and courgette in lightly salted water for 4 minutes.
Melt the butter in a saucepan and gently fry the spring onions for 1 to 2 minutes. Stir in the peas and cook for 1 minute. Stir in the chopped tomato and the blanched broccoli and courgette and cook for 1 minute more. Stir in the crème fraîche, vegetable stock, squeeze of lemon juice and Parmesan cheese. Cook over a gentle heat for 2 to 3 minutes. Season to taste then stir in the cooked spaghetti.
Amandine Auteserres, our Nutritionist recommends this Children Diner’s Recipe from Annabelle Karmel.
This recipe is perfect for a child’s dinner as it combines a mix of carbohydrates, vegetables and a dairy product. It’s very simple to make and delicious.
Marine’s Tips: How to keep your sun-kissed tan?
“How to keep your sun-kissed tan “
No stress: I will not bombard you with scientific info or neither go through the importance of wearing sun protection to avoid premature skin ageing with this article. (I hope you do anyway !)
I wanted to explain how we can maintain the lovely tan we’ve got from holidays a little bit longer and make our colleagues a little bit jealous of our incredible sun-kissed skin with a simple recap.
What is “tan”?
Skin tan is the visible result of the production of melanin into the skin while exposes to UV (UV A & B).
Biology Background for learning lovers:
Melanin is actually a pigment, produces by a type of skin cells called melanocytes.
When you expose to the sun, the skin will react by “asking” the melanocytes to start producing and releasing melanin with the aim to protect the DNA of the skin cells from damage. Melanin is simply like a “first defence system” working by absorbing the UV radiation.
Genetics will explain why certain people are tanning better and darker than others.
The UVB will be the ones which will trigger the production of melanin, by a slow process, while the UVA will simply oxides the melanin already present, creating a fast “brown” colour but not a long lasting one.
The tan will start to varnish along will the natural skin renewal process which takes 28 days.
Now we know about the process, it is easy to understand why hydration and exfoliation are keys to keep our beautiful tan as long as possible.
I have also other little tricks (of course from French Pharmacy) which could help to hold on to our favourite “back to work”colour.
Oenobiol Intensive Sun
It is very popular in France and used in pre-exposure especially by people prone to sun allergy.
Having a very light skin (I burn before bronzing, thanks to my blond hair Mum ;), I am always taking a course during summer, starting two weeks before going away and then carrying a month after.
Thanks to the antioxidants and ingredients such as Lycopene it really gives a good boost for tanning quicker and helps to maintain a lovely sun-kissed skin colour.
Of course, you can always eat a lot of carrots and tomatoes where the lycopene and carotene are from!
Caution: This product contains no screens or filters and should be used with your regular sunscreen in case of prolonged exposure or strong sunlight.
Esthederm, Bronz Impulse
I actually discovered this product this year. It is another pre-exposure product, also used for prolonging the tan.
I have (of course) tried it this summer and I was impressed by the effectiveness!
Esthederm claims that it activates the pigmentation process and protect the cells. Which, when I looked at the ingredients and researches behind made sense to me.
The product is also lovely to use (a simple mist) and smell like heaven …
Caution: This product contains no screens or filters and should be used with your regular sunscreen in case of prolonged exposure or strong sunlight.
Ren Guérande salt exfoliating body scrub
Ideally, we should exfoliate our body every week to get rid of the dead cells and help the renewal of new ones. During sun exposure it is even more essential as the skin tends to get thicker.
I choose the REN exfoliating with Guérande salt as I really think it is the most appropriate one 😉
Gallinée – Body moisturizer
If you want to do the only one thing to help keep your tan, that will be to moisturize, ideally twice a day.
Have you ever smell or try Gallinée body lotion? No? Well just give it a go and then you will know why it is on my list!
For the face:
Obviously, the routine will be the same as for the body: Exfoliate once to twice a week and moisturize twice a day.
I didn’t present any face exfoliator or moisturizing cream as it would depend on your skin type so, that gives me food for another article…
Therefore, a good tip will be to use the Caudalie hydrating mask as a night cream twice a week in September: rehydrating, radiant skin guaranteed!
SUPPORTING CHILDREN’S LEARNING THROUGH MOVEMENT AND NUTRITION
With the new academic year approaching, you have probably been starting to think about how best to help support your child, physically and emotionally in order to embrace their new challenges; whether you are a parent, teacher, childminder or support worker.
With this in mind, we would really like to discuss children’s brain development and how best to support those children who are not ‘meeting expectation’ or ‘exceeding expectation’ with the cost of anxiety, and behavioural changes. To understand our children, and therefore support them to the best of our ability, we need to understand a few key physiological factors.
The brain is primarily made up of 3 parts – cerebrum, cerebellum and the brainstem.
Traditional thinking has exclusively associated learning with cerebral activity. The Cerebrum is the main part of the human brain, approximately the size of a cantaloupe melon, it holds instructions for everything you do in life, as it gets its information from the environment and sends the info to a specific part of the cerebrum. It is divided into right and left hemispheres.
The cerebellum is towards the back of the brain and is mostly involved in executive motor processing. This means that it is extremely important to be able to perform everyday voluntary tasks such as writing, walking etc. Tasks which are carried out with purpose and intent. However, it is also implicit with some less voluntary functions such as balance and muscle coordination. It accounts for around 10% of the brain mass, however, contains more than 50% of its neurons.
The brain stem, as the name suggests, is at the base of the brain, connecting the cerebrum with the spinal cord. It controls fundamental autonomic body functions such as breathing, swallowing, blood pressure, blinking etc.
Newer ways to think about the brain
Despite the cerebellum accounting for around 10% of the brain mass, it is thought to contain more than 60% of its neurons.[i] Despite this huge capacity for processing, it has been assumed that it functions outside of any level of conscious awareness. Last year, however, neuroscientists discovered that it plays an integral role in the reward response, which obviously then shapes human motivation and behaviour, and puts a new spin on how we view the relationship between cerebellum and cerebrum.[ii]
Research is now suggesting that the cerebrum and cerebellum communicate with each other aiding in cognitive processing and therefore playing a part in learning and memory, and may even be the key to explain the genius thinking.[iii]
Further evidence to support cerebellar involvement in cognitive function comes from several sources. One of which identified that individuals with cerebellar lesions are more likely to experience deficits in attention and short-term memory[iv] and other studies show that the cerebellum is activated when individuals perform cognitive tasks.[v]
Are we all kinaesthetic learners essentially?
So to summarise, the same part of the brain that processes and controls movement also processes learning. Despite this ‘learning through play’ theory being around for decades, the information is still trickling through society so that all children can be helped by this, not just the ones at the beginning of their academic and social experiences.
There has been plenty of evidence to suggest that for multifactorial reasons, children who exercise see the benefit in their academic learning,[vi] and also moving whilst learning, aids memory and processing.[vii] We can use this theory to explain how daily exercise, particularly before school[viii] helps children in the classroom to learn better.[ix] The evidence is so strong, that many schools have incorporated a Daily Mile into their children’s curriculum[x] and many pedagogic academics suggest short bursts of exercise (10-15 mins) between lessons can make all the difference to children’s cognitive abilities, which has proved successful in Finnish schools.[xi]
This theory could go some way to explain how oftentimes children learn and respond well to kinaesthetic learning, i.e. learning through movement.
Another level of association between movement and learning is looking at how choline is produced by the brain. There is considerable evidence to support cholinergic neurotransmission to cognitive processes and memory. Carnitine has been shown to raise brain acetylcholine levels, and carnitine is an essential element of energy production, which is obviously increased during times of exercise. In this way, activation of the cholinergic system enhance attention, learning, and memory consolidation.[xii]
This is a very interesting link when we consider how children learn and especially those which struggle in a traditionally set up classroom, as perhaps this can explain how the repetitive movement of some children to aid concentration before we are quick to judge ‘fidgeters’ and distractibility.[xiii]
How can nutrition help?
So, when thinking nutrition how can we help those children who appear to be struggling in the classroom? Alongside the essential kinaesthetic and sensory stimulation, here are some tips to support cognition and brain development.
Additional to the nutritive basics for children; good quality fats and proteins, limited refined sugar and maintaining good hydration levels, here would be the nutrients to focus in on:
- Omegas 3 & 6. Essential fats are vital for brain and nervous system health, it’s notable to mention that the brain is made up of almost 60% fat.[i] Giving both omega-3 and 6 essential fats have been shown to improve manual dexterity, ball skills, and balance in dyspraxic children.[ii]Meanwhile, evening primrose oil providing the omega-6 fatty acid, GLA, alongside omega-3 can improve symptoms of ADHD, dyslexia, dyspraxia, and overall brain chemistry.[iii]These findings have resulted in leading researcher Dr. Alex Richardson finding that a daily dosage of 500mg EPA and 50mg GLA can be clinically effective for children affected by a learning/ cognitive disorder.[iv]
- Carnitine may protect neuron cells from oxidative damage by scavenging damaging reactive oxygen species[v] and as mentioned may be the important factor in the production of the essential brain health nutrient, choline. Carnitine is an amino acid which is particularly abundant in animal proteins such as red meat, dairy, cod, chicken. Vegan sources include tempeh, asparagus, rice and peanut butter.
- L-Theanine an amino acid that is known to increase production of brain alpha-waves[vi], which are associated with calm and relaxation. It also improves attention span during the execution of mental tasks, [vii] and is effective for improving sleep in ADHD.[viii]
- Phospholipids i.e. Lecithin / phosphatidylserine & choline. Phosphatidyl serine is a phospholipid found in high concentrations within cells, especially nerve tissue.It supports cell fluidity, neurotransmitter response and acetylcholine levels for memory and overall cognitive function. It is an essential nutrient, meaning it must come from diet, and so can be low in vegan and vegetarian dietary intake. Overall, it is known as the ‘brain nutrient’[ix] as it can both nourish the structure of the brain and improve brain function.
- Magnesium is a critical nutrient in the formation of a properly functioning phospholipid bilayer which surrounds cell membranes,[x] it is this membrane which allows communication between cells. Magnesium is involved with neurotransmission and research points to the fact that it may reduce the risk of depression.[xi]
Smoothie of the Month: The Green Immune Supporter
The Green Immune Sweet Supporter Smoothie
- 1 cup roughly chopped spinach and kale packed tightly
- 1 1/2 cups Almond milk
- 1 1/2 cups frozen mix of mango pineapple and kiwi chunks
- 1/2 teaspoon freshly grated ginger
- 1/2 lemon juiced
Blend well altogether the kale and spinach alongside with the Almond Milk
Add the frozen fruit, ginger and lemon and blend until smooth. Add more almond milk to adjust the consistency if needed.
Recipes of The Month : Date & Chocolate Bars
ANTONIA X GALLINEE – Date & Chocolate Bars
Gluten free, dairy free and vegan.
Prep Time: 20 minutes
Total Time: 50 minutes
• 40grams of Medjool dates, pitted and chopped
• 250ml pure maple syrup
• 2 tablespoons coconut oil
• 200grams rolled oats (gluten-free if necessary)
• 175grams mixed nuts – almonds, hazelnuts, pecans, cashews
• 2 tablespoons sesame seeds
• 2 tablespoons flax seeds
• 100grams dark chocolate, chopped
• a generous pinch of sea salt
Heat the oven to 180C and prepare a (roughly 8 x 4inch) tray by greasing or lining with baking parchment.
Place the dates and maple syrup in a small pan and warm on medium to high heat, allow to boil, stirring often for around 8 – 10 minutes until the dates are soft and reduced. Add the coconut oil until melted.
Mash the date and maple syrup mix with a fork until as smooth as possible. You could also use a food processor.
Toss the oats, nuts, seeds, chocolate and salt together in a large bowl. Add the maple date mixture and stir until thoroughly combined.
Press firmly into the lined pan to compress it as much as possible.
Bake for 20 – 30 minutes until it has darkened slightly and has firm edges.
Allow cooling thoroughly on a wire rack before slicing.