Hand Sanitizer Gel Recipe

What you need :

  • 20 ml of 99% rubbing alcohol (isopropyl alcohol) or ethanol
  • 10 ml plain aloe vera gel
  • 8-10 drops essential oil (tea tree oil for example with additional antiseptic properties)
  • bowl
  • spatula
  • funnel
  • plastic bottle with pump or squirt top

et voilà !

Antiseptic and antiviral essential oils

Antiseptic and antiviral essential oils help fight viruses and bacteria and naturally complement traditional medicine. Depending on their properties and uses, some of these essences are considerable health allies.

Antiseptic essential oils

Whether used in diffusion or dermal, antiseptic essential oils are highly valued for their purifying and disinfecting effect. Bacteria do not resist their 100% natural virtues and their broad spectrum of antiseptic properties makes it possible to fight against all types of bacterial infections. Most essential oils are antiseptic, but some are richer in purifying active ingredients.

The 5 main antiseptic essential oils

• The most famous of the essential antiseptic oils is undoubtedly that of benzoin. Used for its healing and disinfectant properties, it is very effective by the skin, but also in massage for its respiratory benefits.

• For its part, bergamot essential oil is a powerful bactericide, which it is advisable to use by inhalation in the event of bacterial infection.

• Delicately scented, rosewood essential oil has a milder effect, especially on the skin, to relieve ENT or bronchopulmonary bacterial infections.

• White sandalwood is more specific, since its essential oil is recommended to relieve urinary and genital infections.

• Less known, the oil from black spruce needles is particularly purifying. In inhalation or diffusion, it is a real antibacterial barrier.

Antiviral essential oils

Certain essential oils are particularly recommended to fight against viruses. Their purifying and sanitizing power allows them to be used orally, topically or even in inhalation and by simple diffusion.

The 5 main antiviral essential oils:

• Powerful and delicate, coriander essential oil is ideal for fighting viruses that reach the ENT sphere or the urinary tract. Its applic

• Its application must be done by massage, diluted in a base of vegetable oil.

• Pretty purple flower, the hyssop (Hyssopus officinalis var. Montana) gives an essential oil whose properties are suitable for the treatment of influenza, bronchitis and various ENT conditions. It can be used in olfaction or by massage via a vegetable fatty substance.

• The essential oil of marjoram with shells, more commonly called marjoram of the Orient, is reputed to fight against viruses that affect the ENT sphere, and also viral or skin infections, such as shingles, chickenpox or psoriasis . Antifungal, it also helps to fight fungal infections. In skin application, it is used pure or diluted in a fatty vegetable base.

• Small and large winter viruses cannot resist the power of ravintsara essential oil, a plant native to Madagascar. In olfaction, diffusion or application, it relieves ENT disorders and viral skin infections.

• Finally, tea tree essential oil is much talked about for its many properties, including a powerful anti-infective power. It is particularly used by the cutaneous way to fight against the disorders of the skin.

Why is my tummy not back to normal after birth: what you need to know about diastasis recti

Diastasis recti is defined by the separation of your abdominal muscles, which happens after pregnancy. It’s a common condition that affects 2/3 of pregnant women, and easily preventable or treatable with pelvic physiotherapy.

How do I know if I have a diastasis recti?

During pregnancy, the muscles of your tummy have to move aside and stretch in order to make room for your baby to grow. These muscles sometimes don’t come back to their original place after birth, or not enough which results in your tummy sticking out. Seeing that belly bulge staying around even after you’ve lost your baby weight can be the sign of diastasis recti. A pelvic specialised physiotherapist will be able to diagnose abdominal separation via a physical examination.

Is diastasis recti serious?

Having your abdominal muscles not back to their place and your tummy sticking out can seem worrying, but it’s actually a common condition in pregnant women and can be resolved in a few sessions with a physio. The fact that the muscles of the abdominal haven’t entirely come back together isn’t necessarily the real problem. What is more important is the connective tissue underneath this gap. With the movement of the abdominal muscles during pregnancy and the appearance of a gap in the tummy, the pelvic organs, bowel and uterus end up with only a thin band of connective tissue holding them in place.

Connective tissues are really important in supporting the back, the pelvis, rib cage and abdominal organs. Restoring and keeping this integrity is what matters the most before working on getting your tummy muscles back in together and your belly flat.

How can I treat diastasis recti?

A women’s health physiotherapist will be your best ally to check your abdominal separation and provide you with advices and exercises to regain that integrity in your connective tissue. A few sessions of postnatal physiotherapy will help reinforce the support of your abdominal muscles, pelvic muscles and organs, assuring a quick recovery and preventing from further consequences that can happen with the lack of pelvic support (incontinence, back pain, constipation, prolapse…).

More information:

Mummy’s Physio is a team of physiotherapists and osteopaths with years of experiences and qualifications. Passionate and highly trained, they will be able to provide you the best treatments and rehabilitation in London, at the practices or at home.

For further information, visit our website on www.mummysphysio.com or contact us on 0207 125 0262 or at info@babyphysio.com.

Winter tomato and herb soup

What could be more comforting than a good creamy and fragrant soup recipe when the cold appears? Here is a version only made with the ingredients of the cupboard, with a good taste of onions and almonds, new!

Sometimes you want to have a quick supper and not always fresh ingredients on hand. Although I encourage everyone to cook daily with seasonal fruits and vegetables in large quantities, a small setback can occur and we can quickly find ourselves helpless!

But the cupboards of people accustomed to organic and vegetarian recipes are full of dry products easy to use in a soup, even if we do not always suspect it. The proof with this pretty colorful soup, rich in minerals thanks to almonds (magnesium, manganese, copper …) and antioxidants including the famous lycopene, present in good quantity in the sauce or tomato puree.

INGREDIENTS
1 cup of mash or tomato sauce
½ red onion
20 almonds
5 tablespoons of flakes (oats, buckwheat or chickpeas)
1 small bay leaf
3 sage leaves
½ teaspoon ground cinnamon
1 teaspoon of turmeric powder
1 teaspoon sweet paprika powder
2 teaspoons whole cane sugar
Salt
Olive oil


-Cut the onion into cubes and brown it in the bottom of a pan with oil, herbs and almonds.
-When the onions start to become translucent, add the powdered spices and cook for another 3 minutes, stirring well.
-Add the tomato sauce, 3 cups of water and the flakes and cook over low heat for at least 5 minutes.
-Add the sugar and salt then mix the soup in a hand blender or blender, trying to grind all the almonds, already softened. You must obtain a homogeneous texture.
-Cook for another 5 minutes, then correct the texture by adding water if necessary: ​​you want to obtain a fairly thick and creamy soup.
-Finally, taste and adjust the seasoning with salt or even sugar before serving hot.

How to beat Winter Blues?

In 2005, British psychologist Dr Cliff Arnall coined the term “Blue Monday” to describe the third Monday of January, which coincides with a peak in the general population feeling low. He did so in a bid to encourage people to take a positive outlook at this time of year as an opportunity for new beginnings and change.

The indulgent end of year festivities can leave many of us feeling drained, low in energy, and overwhelmed by general society messages of New Year’s resolutions and the idea that we in some way need to constantly better ourselves by making seemingly impossible changes to our daily life. Others may view this “pressure” as an opportunity to make a change, gathering the motivation and momentum required to maintain long term behavior change. 

Aside from the reported factors involved, such as financial worry, low motivation and broken New Year’s resolutions, there could be a deeper level of physiological stress driving our emotions. What happens from a holistic perspective, and how can we turn this into achievable, simple solutions for our daily lives in order to feel fulfilled, happy and able to manage all the demands we are faced with in our day to day lives? 

Christmas is generally a period of indulgence, often with an increase in sugary foods, alcohol, late nights and social occasions, which can take its toll. New Year is often the time we feel the repercussions of these choices. Often, whilst overindulging can provide us with a vital social boost in mood, it may have left us suffering the consequences of damage to the lining of the gut wall, lowered immunity, increased inflammation, higher levels of stress hormones and impaired production of brain chemicals called “neurotransmitters”, which are involved in mood regulation and sleep patterns. This can become a vicious cycle which we need to break, in order to make a positive change for coping with the demands of daily life.

Short dark days coupled with long working weeks can limit our daylight exposure, increasing our susceptibility to vitamin D deficiency. Those with low levels of vitamin D have a 60% greater risk of experiencing substantial cognitive decline.[i] Low levels of vitamin D have also been associated with depression, with the decrease in vitamin D production caused by reduced sunlight during the winter months being considered a major contributory factor in seasonal affective disorder (SAD).[ii]

Neuroscientist Professor Ed Bullmore states “We need to take a more personalised, stratified approach, respecting the fact that not everybody is depressed for the same reason”. The role of the immune system and in particular, inflammatory proteins called cytokines, on brain function is a ground-breaking area of research involved with finding effective therapeutic treatments for depression and mental health disorders.[iii]

Inflammation is a major contributory factor in diseases of the nervous system. This can be caused by various dietary and environmental factors, for example stressful situations, negative emotions,[iv] low antioxidant intake,[v] gluten intolerance,[vi] or excess alcohol and sugar.[vii] Whilst some of these factors are beyond our control, we can take steps to promote health and wellbeing by focusing on those we can control, helping us adapt better to those factors in our lives that we cannot control.

The importance of the gut microbiome in relation to mental health is staggering with findings that out of over 1000 people suffering digestive disorders, 84% also experienced anxiety and 27% depression.[viii] Gut dysbiosis is emerging as a key factor involved in nervous dysfunction, such as mental illnesses including anxiety.[ix]

The changes need not feel overwhelming. Here are some ideas that may help point you in the right direction for a healthier body and mind:

WHERE DO YOU START?

  • Break it down, what is the ultimate priority for you? Would you like to eat healthier, exercise more effectively, lose weight, improve your social life, feel happier, more contented or to achieve that often elusive work/life balance? Rate your motivation level to achieve these goals then set out a couple of small steps which may edge you closer to attaining them.
  • Short walks around the block on a quick break from the office, or a stroll to your local park with friends or children may help us reconnect with nature, expose us to daylight, oxygenate the blood, and improve circulation.
  • If you are particularly fatigued then perhaps suddenly jumping into several high intensity exercise classes combined with insufficient recovery may deplete your nutrient reserves further, for example magnesium, zinc, or B-vitamins, exacerbating your symptoms. Sufficient recovery, and/or finding a gentle Yoga, Pilates or a meditation class, may help to calm the stress response. Then, as your reserve energy levels increase, you can begin to gather pace for change.
  • To make long standing changes to diet, it can be useful to choose your biggest weakness, such as a lack of variety, intense sugar cravings or low intake of vegetables, and focus on conquering this one aspect.
  • Varying where you are doing your food shopping can be a great way to expose yourself to new ideas and get inspired.
  • Ensuring an average adequate daily protein intake of 50g is vital for balanced blood sugar levels, sustaining energy levels and minimising risk of dipping into those left over chocolates. For example, on average, an egg typically contains 11g protein, a handful of nuts/seeds on average 6g, 100g tofu provides 8g, and a chicken/salmon fillet, 20g.
  • Ensuring we are not deficient in key brain health supportive nutrients such as zinc, B-vitamins, C, D, magnesium and essential fatty acids is essential. If you are finding it difficult to maintain as healthy a diet as you would like to, then it can be helpful to supplement with these key nutrients.
  • Supplements which may support gut integrity and restore microflora balance include probiotic bacteria, prebiotic fibres (e.g. fructooligosaccharides “FOS”, inulin, pectin), and digestive enzymes. Research has shown that nutrients such as vitamins A,[x] D,[xi] and L-glutamine[xii] contribute to optimal integrity of the gut lining, also reducing susceptibility to food intolerances.
  • Gently stimulating your ‘feel good’ neurotransmitter serotonin can also help with mood, memory and brain function. You can do it by supplementing with serotonin’s precursor – 5-HTP (5-hydroxytryptophan), or for a more indirect support, the golden spice saffron could be a great alternative. It gently stimulates serotonin levels, while reducing inflammation, oxidative stress and generally protecting the brain, [xiii] and has been shown to reduce depression.[xiv]
  • Hydration is also key for good mood and efficient cognition. Drinking our recommended 1.5 – 2 litres of water daily is vital, since being dehydrated by just 2% has been shown to impair performance in tasks that require attention, psychomotor, and immediate memory skills.[xv]

With many of these dietary and lifestyle factors well within our control, we can support ourselves and our families in their daily lives by making small simple changes, making it easier to stick to them, therefore minimising any potential impact of Blue Monday and instead positively increasing our overall sense of wellbeing.

Discover Therapy with Helen



I’m delighted to launch my psychotherapy practice at the wonderful Make Me Feel French Parapharmacie.

In simple terms, I aim to provide a welcoming and non-judgmental space
where you can be 100% yourself and feel completely safe and at ease. My therapeutic approach (based on core process psychotherapy) is ‘integrative’, in that it draws from many different disciplines and influences, and has a core foundation in mindfulness. Through this, anything you wish can be explored, whether that’s relationship issues, anxiety or depression,
the effects of traumatic experience, or stress and overwhelm. Or maybe you would just appreciate someone to talk to who really listens and supports you. Through my experience, I have been amazed time and time again at the profound healing and transformational effects of psychotherapy and feel privileged to be able to offer a space to others in which this can be facilitated.
 
About me
My background is in the corporate world, having practised law in the City of London now for 7 years. It was through witnessing (and living in!) this high stress and high pressure environment which led me to realise the importance of investing in our wellbeing. I realised I wanted to do something meaningful to help myself and others in maintaining a sustainable, peaceful and productive lifestyle, which ultimately enables us to reach our full potential. For me, therapy is all about empowering ourselves. Pushing our problems and anxieties away only increases their hold over us. Learning to surrender and let go of that which no longer serves us allows us to move on in our lives, and to have the courage and space within ourselves to be more creative and innovative, which is what is generally required for us to achieve our highest goals. 
I’m interested in helping you develop insights into the parts of yourself you show the world, and also to better understand and know the parts you don’t. In my experience, we keep so much of ourselves hidden for fear of judgement and rejection. It is the kind and gentle integration of these parts which I believe brings about real inner healing.
Please do get in touch for more information or to book a session.
Happy February!
Helen
P.S. Follow me on Instagram (helen_pamely_) where I aim to make psychology more accessible to your everyday life as well as make posts to bring a touch of happiness to your day!

20 Reasons why you are not losing weight


When you lose weight, your body fights back.
You may be able to lose quite a lot of weight at first, without much effort. However,
weight loss may slow down or stop altogether after a while.
This article lists 20 common reasons why you’re not losing weight.
It also contains actionable tips on how to break through the plateau and get things
moving again.

  1. Maybe You Are Losing Without Realizing It
    A weight loss plateau may be explained by muscle gain, undigested food and
    fluctuations in body water. If the scale doesn’t budge, you might still be losing fat.
  2. You’re Not Keeping Track of What You’re Eating
    Keeping a food diary can be helpful when you are trying to lose weight.
  3. You’re Not Eating Enough Protein
    Low protein intake may bring your weight loss efforts to a standstill. Make sure to eat
    plenty of protein-rich foods.
  4. You’re Eating Too Many Calories
    If your weight loss seems to have come to a standstill, it’s possible you may be
    eating too much. People frequently overestimate their calorie intake.
  5. You’re Not Eating Whole Foods
    Make sure to base your diet on whole foods. Eating too much processed food could
    ruin your weight loss success.
  6. You’re Not Lifting Weights
    Strength training is an effective way to lose fat. It prevents the loss of muscle mass
    often associated with weight loss and helps maintain long-term fat loss.
  7. You’re Binge Eating (Even on Healthy Food)
    If you frequently binge on food, it may explain why your scale doesn’t seem to budge.
  8. You’re Not Doing Cardio
    Make sure to do cardio regularly. It helps you burn fat, especially around your
    midsection. Lack of exercise could be one reason for a weight loss plateau.
  9. You’re Still Drinking Sugar
    Avoiding all sugary beverages is an excellent weight loss strategy. They often make
    up a significant portion of people’s calorie intake.
  10. You’re Not Sleeping Well
    Lack of quality sleep is a strong risk factor for obesity. It could also hinder your
    weight loss progress.
  11. You’re Not Cutting Back on Carbohydrates
    If you are unable to lose weight, consider trying a low-carb diet. Many studies show
    that a low-carb diet can be an effective weight loss strategy.
  12. You’re Eating Too Often
    Eating too often may result in excessive calorie intake, curbing your weight loss
    efforts.
  13. You’re Not Drinking Water
    To reduce your calorie intake, drink a glass of water before meals. Drinking water
    may also increase the number of calories you burn.
  14. You’re Drinking Too Much Alcohol
    Alcoholic beverages are generally high in calories. If you choose to drink alcohol,
    spirits mixed with zero-calorie beverages are probably the best options when you are
    dieting.
  15. You’re Not Eating Mindfully
    Always eat mindfully when trying to lose weight. Mindless eating is one of the main
    reasons people struggle to lose weight.
  16. You Have a Medical Condition That Is Making Things Harder
    Medical conditions like hypothyroidism, sleep apnea and PCOS may be hindering
    your weight loss efforts.
  17. You’re Addicted to Junk Food
    If you have strong food cravings or food addiction, weight loss can be very difficult.
    Consider seeking professional help.
  18. You’ve Been Starving Yourself For Too Long
    If you have reached a weight loss plateau, you may simply have been dieting for too
    long. Maybe it’s time to take a break.
  19. Your Expectations Are Unrealistic
    People’s expectations are sometimes unrealistic when it comes to weight loss. Keep
    in mind that losing weight takes time and not everyone can look like a fitness model.
  20. You’re Too Focused on Dieting
    Dieting is not a long-term solution. If you wish to lose weight and keep it off in the long term, focus on adopting healthier lifestyle habits.
    The Bottom Line
    Weight loss is not always easy and numerous factors can bring it to a standstill.
    At the most basic level, weight loss failure occurs when calorie intake is equal to or higher than calorie expenditure.
    Try strategies ranging from mindful eating to keeping a food diary, from eating more protein to doing strength exercises.
    In the end, changing your weight and your lifestyle require dedication, self-discipline, perseverance and resilience.
    20% off on our 12 weeks weight loss programme for any booking in February 2020.
    The 12 weeks weight loss programme is a great way to start losing weight and see some amazing result and changes in your lifestyle. You will get all the advices and support you need. It includes:
  • An Initial consultation: we discuss you current food habits, your goal and the programme. It’s a personalised
    nutrition plan that we set up together. The details of the nutrition plan will be send my email.
  • Weekly follow up for one month
  • Follow every two week for the 2nd and 3rd month

If you would like to book with Amandine Auteserres, contact us: info@makemefeel.co.uk

Immune System Booster Smoothie

Fruits and vegetables are precious allies in the fight against viruses and microbes. They have a very important role in strengthening our immune system. The vitamins, minerals and antioxidants contained in fruits and vegetables are essential to give your body the vitality that allows it to fight infections. Oranges and peppers contain a large amount of vitamin C. These vitamins can protect your cells from free radicals. Free radicals are toxins in the body that can damage healthy cells. Cellular damage from free radicals appears to play a role in the development of cancer. Pineapple contains bromelain which has anti-inflammatory properties. Studies show that bromelain has the potential to act as an effective anticancer agent. Ginger contains a substance that can help prevent cancer. This is enough to justify the purchase of a juice extractor! Try the juice recipe below. It is full of essential nutrients, which will allow you to fight against diseases on a daily basis.

Ingredients:

  • 1 orange
  • 2 carrots
  • ½ lemon
  • ½ bell pepper
  • 1 slice of pineapple
  • 2cm of ginger

Preparation Guide:

1/Wash the ingredients well

2/ Cut the fruit and vegetables into pieces

3/ Place the ingredients in a juice extractor. The skin of your oranges should be removed. Indeed, orange peel is very bitter. But you should not remove the skin from the lemons. You can add the lemon with its peel, but only if it is organic. In addition, the citrus seeds can be put in your juice extractor.

Because enzymatic degradation occurs almost immediately after making the juice, you should drink your juice quickly after it is prepared. Because homemade juice is not pasteurized, it is important to wash fruits and vegetables thoroughly (even organic products).

Essential Oils for Sore throat

Why use essential oils for sore throat? The antiviral and antibacterial properties of essential oils are essential to fight against the infections that cause your ailments. Coupled with immunostimulatory properties, essential oils come to your rescue to prevent a simple sore throat from turning into winter disease. 3 essential oils against sore throat:

TEA TREE, THE REFERENCE AGAINST SORE THROAT

The tea tree, also called tea tree, is the essential oil par excellence for sore throats. It fights against various infections and inflammations, thanks to its antibacterial and antiviral properties. While boosting your immune system to strengthen your body, tea tree essential oil will knock out your sore throat.

Usage: Pour 1 drop of tea tree essential oil into 1 teaspoon of honey. Let melt in the mouth. 3 times a day maximum, until improvement. 5 days maximum. Precautions: Do not overdose orally – Not suitable for pregnant women under 3 months, children under 3 months, subjects with hormone-dependent disorders, cancerous or not, people with epilepsy.

THYME WITH LINALOL, ANTI-INFECTIOUS

Linalol thyme essential oil fights sore throats with its antiviral and antibacterial properties. By effectively fighting against the viruses and bacteria that cause your pain, linalool thyme brings more sweetness to your throat.

Usage: Pour 1 drop of linalool thyme essential oil into 1 teaspoon of honey. Let melt in the mouth. 3 times a day maximum, until improvement. 5 days maximum.

Tip: You can also let this spoon of honey melt in a thyme infusion. Be careful, your water must be simmering and not boiling to avoid distorting the properties of the essential oil. Precautions: Not suitable for pregnant and lactating women and children under 6 years old.

EUCALYPTUS radiata, EXCELLENT IMMUNOSTIMULANT

When a sore throat sets in and our body is tired, a winter illness can show up. To avoid this, the essential oil of radiated eucalyptus (also called eucalyptus radiata) comes to your rescue! Its antiviral and antibacterial properties help your body fight the viruses and bacteria that cause sore throat. Also immunostimulating, the essential oil of eucalyptus radiated boosts your body to cope with external aggressions.

Usage: Pour 1 drop of eucalyptus radiated into 1 teaspoon of vegetable oil of your choice (jojoba, olive, apricot kernel …). Apply to the chest and upper back 4 times a day for 5 days. Precautions: Perform a skin test before application – Do not apply pure on the skin – Not suitable for pregnant women under 3 months, children under 3 months, people with epilepsy or asthma.

7 tips to release your coccyx pain

Tailbone or coccyx pain can be described as a painful sensation located right at the bottom of the spine and above the buttock. The causes can be multiple: overuse injury during a sports activity, fall, prolonged position…

But it is mostly common in women and during pregnancy to be precise. On the last trimester and with the baby constantly growing, the ligaments around the coccyx loosen up to make more room, which moves the coccyx. On a related note, it can as well happen during or after vaginal childbirth.

In general, tailbone pain will appear to be dull and achy but from time to time, it is possible to feel a shaper pain coming up. Not only it can as well get worse when you stay for too long in the same position, or move from sitting to standing, but the pain can arise during sexual intercourse too, or when you go to the loo.

Coccyx pain will limit your daily activities and simple tasks like driving or pick up something on the floor.

So how can you release tailbone pain?

There are a lot of ways to help treat it. You can start by self-managing your symptoms as much as you can before seeking help of professional methods:

  • Avoid staying for too long in the same (sitting or standing) position and use a special cushion when sitting down (doughnut-shaped or v-shaped)
  • Apply cold or hot pads in the affected region to bring an acute relief
  • Use self-medication such as anti-inflammatory and painkillers
  • Seek the help of physical therapy: if your symptoms don’t improve within a few weeks, the best thing is to consult a physiotherapist. Stretching and advised exercises will be great help to make you feel better without hurting yourself furthermore. Some positions like the cat cow stretch, the child’s position or the pigeon pose can stretch your back, muscles and pelvic floor. Pelvic and breathing exercising will also help take pressure off the tailbone, releasing the pain effectively.
  • Local mobilisation of the coccyx and sacrum by a qualified osteopath or physiotherapist can be used to help realign the position of the coccyx. Firstly, you can start with an external manipulation. If this isn’t enough, internal manipulation can also be done, but the therapist will always ask for your approval and request you to fill a form to authorise internal manipulation.
  • Massage and soft tissue manipulation on the muscles and ligaments surrounding the coccyx will help release the pain, as they’re usually the reason why the coccyx is held in the wrong position.
  • Injection of local anaesthetic and painkillers in the tailbone and surrounding area can help relieve the pain for a few weeks

More information

Mummy’s Physio is a team of physiotherapists and osteopaths with years of experiences and qualifications. Passionate and highly trained, they will be able to provide you the best treatments and rehabilitation in London, at the practices or at home.

For further information, visit our website on www.mummysphysio.com or contact us on 0207 125 0262 or at info@babyphysio.com.