Sun, 14 Dec 2025 10:31:38 -0800WeeblyMon, 19 Nov 2018 16:17:25 GMThttp://www.cardifflymphoedemaandtherapies.com/blog/skincareThis article will appear shortly.]]>Wed, 31 Oct 2018 19:09:13 GMThttp://www.cardifflymphoedemaandtherapies.com/blog/7-natural-remedies-for-fighting-flu-this-winterUntil something goes wrong you don’t realise what a fantastic job your immune system does. So give it some support!  
Surprisingly, it is not the freezing weather itself that causes illness, but being confined in small, inside spaces with others infected with a bug. Come November, we’re much more likely to lounge on a sofa than breathe in fresh air at a local park. Making a few simple changes to your diet and exercise habits  can help to avoid most colds.

• Choose your foods.  Eat plenty of vegetables to help strengthen your immune system. Incorporate  some immune-boosting garlic when appropriate. Eat soups, stews, casseroles and curries. Make a chicken soup – it boosts your white blood cell count. Eat oily fish to stimulate your white blood cells, or if you’re vegetarian add flax seeds to your diet. Go easy on sugar as it affects white blood cells ability to react to bacteria. This weakens the immune system. 

Eat nuts: Brazil nuts contain selenium. Selenium reduces the ability of a virus to replicate in your body and is important for immune function.  Almonds contain chemicals believed to encourage our body to identify and kill viruses. 

• Zinc.  Taking zinc within 24 hours of the start of symptoms help shorten colds  according to the Mayo clinic. Zinc may help to keep cold viruses from multiplying in your nose and throat.Zinc can be taken in supplement form  If supplementary zinc is taken there are risks and too much zinc can depress the immune system and there can be interaction with other medcation. The safest course is to talk to your doctor before considering the use of zinc to prevent or reduce the length of colds.

From a nutritional perspective  a healthy adult woman should get a minimum of 8 milligrams (mg) of zinc per day, and adult men 11 mg. This amount is easily obtained through a healthy diet that includes zinc-rich foods such as poultry, red meat, and fortified breakfast cereal. 

• Drink plenty fluid. It’ll help flush out your system and support your circulation and is a good way of clearing mucus from your body. If plain water doesn’t appeal, try herbal tea or hot lemon and ginger drinks. Gargle with salt water. Inhale steam
• Have enough sleep. Most people need 7 to 8 hours of good quality sleep each night. If you regularly do not get enough sleep, it will be much more difficult for your immune system to ward off an infection, and it will take you much longer to recover. A cold that may have lasted 3 days can linger for two weeks if you don’t receive deep, restorative sleep.
• Wash your hands with warm water and soap. It is an extremely effective method of washing away bacteria and viruses that can cause disease. 
• Make friends. ​Studies  have shown that those with a good friendship group are less likely to get sick.
• Go for a walk. Vitamin D strengthens your immune system and reduces the risk of infections. You make vitamin D in your body when your skin is exposed to the sun’s UVB rays. Exercise  helps to boosts circulation and moves those cells involved in fighting infection around the body. Take time to relax.  Enjoy something: feel-good music, a massage, quality time with those you care about.

​]]>Fri, 15 Jun 2018 18:36:00 GMThttp://www.cardifflymphoedemaandtherapies.com/blog/manual-lymphatic-drainage-mld-post-vaser-liposuction-cosmetic-surgeryAfter having liposuction on my abdomen I was recommended MLD massage by my surgeon to help with the healing process. I found the MLD treatment with Jan an essential part of my aftercare and healing process. Jan is very knowledgable and after every treatment I noticed a difference in the swelling and texture of the underlying tissue. "    A Riley
If you have recently had cosmetic surgery, Vaser lipo you may notice increased swelling, bruising and tenderness in the areas treated. Due to this you may not see any difference. This is where we can help with Manual Lymphatic Drainage (MLD). 
MLD described as “One of the best kept secrets on the health and beauty scene”(Ref MLDuk), is a safe and gentle treatment. It will help with swelling, bruising, scaring and has an analgesic effect which helps to soothe. It is a very gentle, light touch massage that improves the efficiency of the lymphatic system-the body’s waste disposal system. Specific and gentle movements of the skin stimulate and increase the rate of removal of waste products, toxins and excess fluid from the body’s tissues. MLD is regularly prescribed in Europe to improve healing and reduce recovery time after cosmetic surgery.   
To help the swelling, bruising and reduce and keep lumpiness to a minimum, book a course of MLD.  You will need to wear compression hosiery as prescribed by your surgeon. We will give further written and verbal home care advice such as instruction on carrying out your own self massage to the areas treated, the importance of deep breathing exercises.  
The number of MLD sessions you will need varies depending on areas treated-

• Arms: 3 sessions
• Abdomen: 5-10 sessions 
• Flanks: 5-10 sessions
• Outer and inner thigh 3-5 sessions
• Chin and face : 3-5 sessions 
• Vaser and Hi Def: may require 15 – 20 sessions 

Treatment usually starts as soon as possible after surgery.  This will include  MLD combined with Deep Oscillation treatment via the physio pod, Hivamat 200 machine. This is a gentle massage that targets the area being treated using pulsed oscillations. These oscillations penetrate your skin to a depth of 8-12 cm through skin, connective tissue, sub-cutaneous fat, muscle, blood and lymph vessels. It is an extremely relaxing yet highly effective treatment which is safe and does not hurt. 
It may be beneficial to book an MLD treatment before your procedure to get your lymphatic system in peak condition. If you wish to call or email me ahead of time we can discuss your options. After your procedure we may be able to see you on the same day or as soon as you are comfortable to start treatment.  
Feel good. Call Jan on 07765526790R
Ref 
MLDuk. Cosmetic Surgery. Speeding up recovery. www.mlduk.org.uk
www.physiopod.co.uk
​]]>Tue, 03 Apr 2018 17:08:10 GMThttp://www.cardifflymphoedemaandtherapies.com/blog/7-tips-to-boost-your-health Easter  is my favourite time of the year. It’s a welcome break when the Christmas period feels a long time ago. Spring weather is nearly here (hopefully). The lighter evenings are with us. My thoughts turn to spending afternoon and evenings in the garden. What could be more relaxing.
It may be a time to think about boosting your health!!!
We all think about all those things we could be doing to boost our health and wellbeing. But the secret is how to make these positive changes.
Well here are some tips that boost your overall health and improve your wellbeing that you can easily build in to your everyday life.
 1. DRINK WATER 
Water is the best drink to help you stay hydrated. It has no calories or sugar so is a perfect choice to help ensure you maintain a healthy weight and teeth.
 The benefits of water include:

• Flushing out toxins
• Increasing energy / reduce fatigue
• Boosting immune system
• Improving skin complexion
• Helping with regular bowel movements
• Preventing leg cramps and strains 

In the UK we are encouraged to drink around 1 -2litres a day (about 6-8 tall glasses). If you're not keen on the taste why not add a squeeze of lemon, lime or orange?
 2. BREATHE 
The overall health of our body and mind can be influenced by the amount of pure, fresh air breathed however, as adults we are typically less likely to spend time outside Taking a deep breath of fresh air or oxygen in our lungs can

• Affect levels of serotonin around the body leaving you feeling more refreshed and relaxed
• Our immune system is also enhanced by fresh air - being in polluted cities or in an office all day can increase the likelihood of catching germs and can lower our immune system.

You'd be surprised how few of us know how to breathe well - we take short and shallow breathes which just reach our chests. Ideally all breaths would reach our bellies. Breathing can improve lymphatic drainage, moving fluid, aiding the immune system, lowering stress levels, aid heart health and improve digestion.
1.   Take a long deep breath in through your nose, if possible counting to 5 in your head as you breathe in. You may not reach 5 at the beginning but with more practice you will.
2.   Ensure the breath is filling your belly as you breathe in - you should feel / see it expanding.
3.   Gently and slowly breathe out through your mouth.
4.   Repeat for 3-5 times
 3. SLEEP
Sleep is vital to our minds to processing information, and our body to repair its self.  It can help curb inflammation, which is linked to heart disease, stroke, arthritis, premature ageing and diabetes.
Recent BBC1 programme with Michael Mosely- “The truth about insomnia”., looked at among things “prebiotics” to help improve quality of sleep. Prebiotics aid digestion and enhance the production of valuable vitamins. They also promote growth of beneficial bacteria (lactobacilli and bifidobacteria), without feeding the ‘bad’ types. The good bacteria play a significant role in regulating your immune system, inhibiting the growth of pathogens (disease causing bacteria) and digesting food. Further information from “ Bimuno”
 Further help to get a good night sleep include: -

• Switch off screens a few hours before bed
• Switch off your mobile phone, don’t have a television in your room.
• Refrain from answering emails/social media updates//what’s app conversations. using your computer at least 2 hours before bed time and not while in bed.

• Try to get the same number of hours sleep every night
• Limit caffeine and alcohol after 4pm and don't eat a large meal close to bedtime
• Exercise in the morning not in the afternoon or evening
• Check your mattress and pillow are supportive and comfortable
• If you struggle to switch off try a meditation or mindfulness app such as Headspace
• Put a few drops of aromatherapy oils such as lavender or chamomile on your pillow to help induce sleep

4. THINK POSITIVELY 
Optimism and pessimism can affect your day to day levels of stress which can in turn impact on your health and wellbeing.  By thinking positively, you can improve psychological and physical wellbeing, coping skills, cardiovascular health, feelings of distress and anxiety.

• Think about areas in your life that you consider to be negative and identify ways you could change them. Start with something small so that you can achieve it more easily.
• Keep a note of your thoughts during the day and ensure that if they are negative you do your best to put a positive angle on them
• Exercise can improve your endorphins and help you to feel more positive.
• Practice talking positively out loud. You could even try some affirmations.

5. LEARN SOMETHING NEW
Learning throughout your life can build your self-esteem and confidence as well as enhance social interaction and relationships. Doing something out of the norm can change thought patterns and boost wellbeing. This will broaden your mind can even help to lift you out of depression and boost wellbeing. Start small and build as you go along.
Here are some tips for learning something new:

• Read a new book
• Do a crossword puzzle
• Research a fact that you have always wanted to learn about
• Join a class e.g. yoga, pilates, spinning, zumba, salsa
• Learn a new skill e.g. cooking, mindfulness, musical instrument 

6.  MOVE MORE 
Being active: -

• Help keep you physically fit and reduce the likelihood of you developing heart disease, Type 2 diabetes or some cancers
• Helps you to sleep better and can reduce the chance of you having depression, anxiety or stress.
• Improves circulation, bone health maintains a healthy weight. 

It can be easier than you think to get moving more - here are some tips to try:

• Pick something you enjoy - going swimming, playing tennis, going for a run, rollerblading, yoga, pilates, kickboxing, netball, volleyball, skipping rope or football.
• Choose a time each week and stick to it. You are more likely to keep at something which is on the same day and at the same time on a regular basis.
• Walk your child to school instead of driving them.
• Be more active with your kids - play active games with them in the park or take them swimming.
• Exercise during your lunch break. This could even be as simple as a brisk walk.
• Get off the tube/bus/train a stop or two early and walk the rest to work
• Take the stairs rather than the lift.
• Sit less - get up and walk around or do some stretches.

 
7. REFLEXOLOGY 
Reflexology is a non-intrusive, complementary health therapy which helps the body to restore its natural balance and is excellent for promoting and maintaining good health. Reflexology can also reduce stress both physiologically and emotionally by bringing the body back into balance.
Best of all, reflexology feels good! Typically, following a treatment, the receiver will feel more relaxed, less stressed and tension will be reduced. As reflexology is a holistic therapy, each session treats the whole person. It not only helps to rebalance our body but promotes an overall feeling of wellbeing - what can be better than that?
Having regular treatments can ensure that the body continues to sustain optimum health. 
 
Contact Janet on 07765526790 with any questions or to book a treatment 
]]>Thu, 15 Mar 2018 18:36:50 GMThttp://www.cardifflymphoedemaandtherapies.com/blog/do-you-suffer-with-swelling-in-your-thighs-and-abdomenI have had an interesting conversation with a company called Comfizz. You may be familiar with them. They are a family run business producing  hosiery for people who have had a stoma.
I spoke to  Nozar Alikhanizadeh, Managing Director. The company have started to produce garments that are designed for people who have lymphoedema.  At present they produce a unisex light compression boxer shorts that come in 2 leg lengths, knee length (£25.20) and mid knee length (£22.75).  Colours available are white and black but they hope to include full range of colours soon.  They are not available on prescription yet but this will hopefully also be available soon.
They may prove useful for some clients. Nozar Alikhanizadeh  has said, “They offer light support for the abdomen and legs, which is comfortable”. 
For further information visit- www.comfizz.com
Tel 0113 266 1767
]]>Tue, 13 Mar 2018 06:35:45 GMThttp://www.cardifflymphoedemaandtherapies.com/blog/are-we-still-keeping-up-with-our-new-year-resolutionsAre we still keeping up with our New Year Resolutions?We are now in March and all good intentions of keeping our New Year’s resolutions may be starting to fade. The January detox and exercise regimes are losing their appeal. Therefore, I wanted to tell you about the benefits of looking after your fascia.
What is Fascia?
Fascia is made up of dense bundles of collagen and looks like cling film. It wraps around all muscles, organs, bones, nerves and blood vessels. This offers support and reduces friction allowing different structures to glide over each other. In health the fascia is well hydrated allowing smooth movement. If it’s affected by injury more layers of cling film develop causing shortening and thickening causing reduced movement. 
Fascia release is a set of techniques that gives this cling film a work out, stretching and smoothing it so your body works at its optimum level. Movement and stretching are good ways to keep the fascia healthy and supple.  Yoga can be a very effective way of achieving this. Each posture works to target the energy channels in the body. Working in a similar way to gentle massage, accupuncture and accupressure. It also does wonders to relieve stress from the mind and body. When fascia is damaged or blocked the energy no longer flows freely. In yoga we target these energy channels allowing energy to flow. 
Ways to improve your Fascia

• Move frequently
• Take a walk during your lunch break, stand up, walk around when you are on the phone- get off the bus a stop earlier. Even fidgeting while sat down helps.
• Get a massage
• Fascia restrictions can lead to pain and dysfunction. Release of these dysfunctions should lead to a return in function.

Fascia stretching
Yoga is a fantastic way of achieving this. Gliding slowly into a stretch, holding it for a few minutes and gliding slowly out is fascia stretching. The Sun salutation is an example of a good exercise to do every morning to keep the fascia in shape. It takes about 2-5 minutes. 
Contact Janet on 07765526790 with any questions or to book a treatment ]]>Tue, 13 Feb 2018 08:44:54 GMThttp://www.cardifflymphoedemaandtherapies.com/blog/secrets-of-lymphoedema-skin-careWhat  can I  do to look after my skin?
Cleanse your skin
Wash daily with warm water and soap/soap substitute.

• Dry skin thoroughly especially between fingers and toes

Moisturise your skin

• Apply moisturising cream to prevent cracking and drying. Creams are better than lotion as have a greater moisturising effect

Look at your skin

• When cutting nails take care not to damage cuticle
• Use high factor suntan lotion. Be aware you can get burnt through garments
• Daily skin care to prevent infection

WHY SHOULD I LOOK AFTER MY SKIN?
The skin acts as a barrier to bacteria and other pathogens. Any break in the skin such as burns, chafing, dryness, cuticle injury, cracks, cuts, splinters, and insect bites can present an entry site for bacteria and cause infection. Well moisturised skin will reduce the risk of cellulitis. This is a skin infection.
CELLULITIS. Symptoms can appear suddenly and make you feel unwell.
​
What to look out for:

• Red inflamed skin or a rash on the affected limb
• Warm/hot, tender tissues. The skin may look tight and glossy
• Sudden onset
• Pain/tenderness
• Increased swelling which may happen quickly
• May just get ‘Flu-like’ symptoms/feeling unwell

 
What do I do?
If you think you have an infection, seek medical help immediately from your GP. If you notice these symptoms out of hours, contact your out of hours GP service. It is important to act quickly to prevent infection from getting worse. You will need antibiotics as soon as symptoms occur and you must take them for NO LESS THAN TWO WEEKS.

• Remove your support garment
• Do not   exercise your limb
• Do not do your simple Lymphatic Drainage 

You can resume wearing garments and doing simple lymphatic drainage once the infection is under control- usually within 5-6 days.
 
Injuries

• Clean the area well
• Use antiseptic solution or cream
• Cover with a sterile dressing or plaster
• If in doubt seek medical advice
• If the area becomes red, hot or painful, you may have an infection-seek medical help.

]]>Sun, 11 Feb 2018 09:36:33 GMThttp://www.cardifflymphoedemaandtherapies.com/blog/sepsis-awarenessI joined the sepsis support group “ well being” awareness walk  at Roath Park last week.  It was quite informative speaking to people who had survived sepsis  with common ailments such as tonsillitis and kidney infections. I came away more informed of about how to spot and prevent the problem. The support group go into hospitals and teach the student nurses and doctors how to recognise Sepsis.
What is sepsis? 
Sepsis is a life-threatening condition that arises when the body's response to an infection causes it to attack its own tissues and organs. In sepsis, patient's immune system goes into overdrive setting off a series of reactions including widespread inflammation.  Sepsis can lead to multiple organ failure and death especially if not recognised early and treated quickly. According to the UK Sepsis Trust, someone dies from sepsis every 3-5 seconds.
What are the symptoms of SEPSIS?

• S LURRED SPEECH
• E XTREME SHIVERING OR MUSCLE PAIN
• P ASSING NO URINE (IN A DAY)
• S EVERE BREATHLESSNESS
• “I FEEL LIKE I MIGHT DIE”
• S KIN MOTTLED OR DISCOLOURED

This is food for thought. Further information  available from www.rcn.org.uk/sepsis
]]>Mon, 01 May 2017 07:16:37 GMThttp://www.cardifflymphoedemaandtherapies.com/blog/wide-fitting-shoes​If you are looking for wide-fit shoes, then look on Ted and Muffy. They offer high quality ladies leather and suede shoes/boots in a choice of widths.
Web site : www.tedandmuffy.com
Other Shoes stockists for larger feet
Men
www.bigshoe.co.uk
www.walktall.co.uk

Women
www.cinderellashoes.ie
www.tedandmuffy.com
www.evans.co.uk
]]>Thu, 05 Mar 2015 12:55:03 GMThttp://www.cardifflymphoedemaandtherapies.com/blog/lymphoedema-liposuction-and-surgeryWhat is Lymphoedema?
In a normal person   fluid is recycled back to the venous part of the circulation by a system called the lymphatics. Lymphoedema is where an excess of fluid builds up in the limbs, usually because of impairment to the outflow of lymphatic fluid from an affected area causing excessive swelling, restricted movement, pain, recurrent episodes of severe infection (cellulitis), and subsequently a greatly decreased quality of life for the patient. Up to 60% of patients treated for breast cancer and 60% of patients treated for gynaecological cancer are estimated to suffer with lymphoedema.
Lymphoedema may be classified as primary or secondary, based on underlying cause. Primary lymphedema is caused by abnormal development of the lymphatic system. It can be present at birth, or develop later in life. Most commonly in the UK, lymphoedema develops secondary to damage to normal lymphatics. The most common causes of lymphedema are lymphatic damage from surgery (axillary or groin lymph node dissection), or radiotherapy.
Conventional treatment for lymphoedema consists of meticulous skin care, self-massage, and specialist compression bandaging. This is performed by lymphoedema specialist nurses and therapists and can control the swelling, but it fails to address the cause - an obstruction to the outflow of lymph fluid from the affected region. Furthermore, lymphoedema of some areas, for example the head or the scrotum, is not amenable to compression therapy. Recent developments include:

Supermicrosurgery. Lymphovenous  anastemosis  
LVA - pioneered in Japan and developed further in Europe. Damaged lymphatic vessels are joined to a functioning vein to bypass the blockeage in early lymphoedema. Its diverting a blocked flow to where there is a good flow. This gives the lymphatic fluid an alternative route to escape from the affected area, effectively bypassing the area of damage to the lymphatics.
The problem is that lymph vessels are so small that visualising them is difficult to join up lymphatics. Professor Baumeister in Munich has performed lymphatic grafting or transplantation instead of joining lymphatic vessels to vein he has demonstrated significant improvement in limb volumes.


Lymph node transfer
This aims to kick-start the lymphatic system and involves microsurgical transfer of lymph nodes with their own blood supply from one part of the patients  body to the limb with lymphoedema. As soon as the transferred lymph nodes are connected, they start releasing substances that encourage the growth of new lymphatic vessels as well as the old pathway to open. This has been performed on patients with arm oedema due to breast cancer  by Anne Dancey, a plastic and reconstructive surgeon at the Queen Elizabeth Hospital in Birmingham and has been successfully used to reverse swelling and reduce or eliminate infections resulting from lymphedema

Liposuction
Whilst no cure exists for lymphoedema  in 2008 the National Institute for Health and Care Excellence (NICE) recognised liposuction as an appropriate method for managing and alleviating the symptoms.  Liposuction is a technique that removes fat through small metal cannulae. It is important that patients have minimal pitting oedema, are fully compliant with conservative therapy techniques and are wearing compression garments. Postoperatively, patients have to wear garments 24hrs a day for life. This technique has replaced the old fashioned debulking techniques that caused significant scarring and is much better cosmetically.The National Institute for Health and Care Excellence (NICE) states that liposuction for chronic (long-term) lymphoedema appears to be safe, and may be effective in the short term. However, NICE says there is not enough evidence of its long-term effectiveness and safety.
Conservative therapies remain the appropriate treatment for most lymphoedema patients. Surgery (liposuction and other techniques) may only be appropriate for some patients, and should only be undertaken in a multi-disciplinary environment, with appropriate follow up and auditing of results.]]>