It is often a time when I see an increase in sports related injuries in the clinic. Some of us are taking up sports again after a summer lay off, sprains and strains are common. During the warmth of the summer months there is less need to be properly warmed up as our muscles are already warm. As the temperature cools a proper warm up is essential to avoid injury. It is also important to be wearing the appropriate clothing…a sweat licking base layer is essential!

Warming up prepares the body for subsequent activity. It is often used as an injury prevention strategy and a way of developing sports performance. For the more serious athlete, it can be an effective use of time to focus on fundamental skills and movement patterns that lay the foundations for sports-specific performance.

15 to 20 mins is ideally the time we should put aside to warm up. This should start with a jog of approx 5 mins, fast enough to just break sweat. At this point depending on the activity a selection of stretches should be performed. Researched has showed that dynamic stretching is more effective than static as part of a warm up. Dynamic stretching is including a stretch as part of a continuous movement of the muscles being stretched. For example exaggerated repeated lunges, moving forward from one leg to the other dynamically, stretch most muscles of the lower extremity. For the sport you are about to perform think of the movements you will make and choose a series of exercises to dynamically stretch those muscles. Once these stretches have been performed 10 mins approx, it is a good idea to finish off with a few short sprints, between 6 and 10 over no more than 50 metres, increasing the pace on each one until the last is done at 90%.

There are many different types of edible mushrooms, and as well as the variety in flavors, shapes, and textures, the nutrient profile varies in each too. However, most mushrooms are low in calories, fat-free, cholesterol-free and very low in sodium as well as being good sources of B vitamins, selenium, iron, and other minerals including copper. Copper is one of the less talked about minerals that is essential to the body, but the body can not make on its own. Copper has properties that help protect our cardiovascular system, and just one small serving of mushrooms contains more than 20 percent of the copper we need daily.

Mushrooms are also quite good at neutralizing free radicals. In fact, when it comes to antioxidant power, the standard white button mushroom beats out even colorful veggies like green peppers, carrots, green beans, and tomatoes. Best of all, unlike in vegetables, the antioxidants in mushrooms are not deactivated or destroyed by cooking.

In addition to being antioxidant powerhouses, mushrooms contain unique compounds that appear to boost your immune defense. For example, there has been a lot of interest in the cancer-fighting potential of various compounds and extracts of mushrooms. Mushroom extracts have been demonstrated to have anti-tumor activity—at least in test tubes. In humans, mushroom extracts have been shown to increase immune system activity, and the immune boosting compounds in mushrooms don’t appear to be affected by drying so you can get the same benefit from dried and powdered mushrooms as you do from fresh.

Now for the cool vitamin D part. Although mushrooms do not necessarily start off high in vitamin D, they have a very neat trick: like humans, mushrooms produce vitamin D when in sunlight/ UV light. You can boost the vitamin D content of mushrooms by putting them on a sunny windowsill for a couple of hours or, if sunlight is not plentiful, a UVB bulb works too. Brilliant!

No one welcomes wrinkles and ageing skin with enthusiasm. Instead, most of us hope for good genes and a miracle cream to fix our problems. Our skin unfortunately begins to age as early as in our twenties but it is usually in our thirties that we start noticing those unwanted skin changes. We wake up one morning with a new wrinkle here. Sagging there. Our skin looks dull and lackluster. Many of these changes are due to decreased skin cell turnover and decreased collagen and elastin levels as we grow older. With more and more celebrities like Jennifer Aniston, Jennifer Lopez and Julia Roberts looking radiant in their forties, it gives us hope that there are ways to keep our skin looking great as we age. But what are their secrets, and what can we do to get them?

It is important to start a good skin care regimen even before the signs of ageing appear. There are multitudes of skin products on the market promising newer, younger skin, so it is easy to feel overwhelmed by the choice and feel unsure about whom to believe. Dr. Maigaelle Moulene, a cosmetic doctor at Lucerne Clinic, confirms that there are a few topical products that really work but that most over the counter anti-ageing creams don’t have enough active ingredients to really make a difference. ‘There are only a few ingredients that have been scientifically tested in clinical trials and proven to be effective. These include topical Vitamin A (Retinol), Vitamin C, and alpha hydroxy acids. Retinol and Vitamin C increases collagen and elastin production, while alpha hydroxy acids exfoliates the skin and increases cell turnover.’ She recommends certain cosmeceuticals, a combination of cosmetics with biologically active ingredients that have medicinal or drug like effects.  They are more effective than cosmetics, but not strong enough to need a prescription, which means less side effects than prescription drugs.

She has extensively researched the various brands of cosmeceuticals favoured by dermatologists, patients and cosmetic doctors and has realized that each company has a strength in a particular active ingredient. ‘Skinceuticals is a leader in anti-oxidants, while Neostrata has over 80 patents in the field of alpha hydroxy acids.’ Knowing the products, she can tailor a skin regimen to a patient’s particular concerns and needs.  She warns patients to be realistic about their expectations. ‘The changes don’t happen overnight, they require consistent and persistent use over a period of time of at least three to six months to see any improvements. These are also gradual, subtle changes that will keep you looking youthful and natural. Don’t expect an instant face lift.’

Chemical peels can be a great adjunct to a good skin care regimen but they have acquired a lot of negative press with images of sunburned, blistering faces like Samantha in Sex and the City.  Dr. Moulene believes that there are options for everyone. ‘There are a lot of newer, gentler formulations available that have minimal or no side effects and can be used by almost any skin type.’ Chemical peels have been used for centuries to improve the appearance and texture of skin. Cleopatra’s famous milk baths used lactic acid to keep her skin feeling soft and clear.  Jennifer Aniston swears by them. Chemical peels deeply exfoliate the upper layers of skin, sloughing off dead, dry skin revealing younger, smoother skin. Dr. Moulene uses a variety of light and deep chemical peels depending on her patient’s needs. Light peels require no down time and are ideal for those who are happy with a gradual improvement over months. Medium chemical peels can give much better results, but with that comes more side effects and a 7-14 day recovery period.

Still, the most important product to use on a daily basis is a strong sunscreen with titanium dioxide or zinc oxide as sun damage is the biggest culprit in accelerating the skin aging process. ‘At least SPF 15 during the winter and SPF 30 in the summer,’ she says.

Dr. Moulene is opening a Skin care and Wellbeing clinic at Lucerne Clinic. Please visit www.drmaigaellemoulene.com for more information.

** LAUNCH PARTY WEDNESDAY OCTOBER 24, 2012**

6-8pm

Q&A

Presentation at 7:15pm

Anti – oxidant snacks and drinks:

Red Wine, Chocolate covered Strawberries and more

Please RSVP: drmaigaellemoulene@gmail.com

1. Not having a recovery strategy- the biggest mistake of all! We are all used to having to recharge our mobile phones and laptops all of which run from batteries. If we don’t charge them they won’t work. In this respect the human body is no different. Increasing the rate of recovery increases the ability to train.

2. Concentrating on the percentage points- all serious and elite athletes focus on getting the ‘edge’. They focus so hard on the 2% that they forget about the other 98%. Get the fundamentals right before looking for that extra edge, either through nutritional supplements or very targeted exercises. There is little point taking expensive supplements if you’ve got poor nutrition, a weak training programme and insufficient time to rest. Get the basics of health sorted first.

3. Endlessly repeating the formula and expecting to get results- prolonged reliance on any given form of recovery will produce diminishing returns. Changing the strategy along with the training programme is crucial. Fatigue is multi factorial, and the form of recovery should reflect the dimension of the fatigue being addressed.

4. Recovery, always recovery. Recovery and regeneration is a 24hr process. Most people address recovery immediately post training for perhaps 30mins or so. If one is training three to five times a week that might be up to three hours leaving another 165hours when one is not thinking about recovery.

If one is serious about training and getting the best out of the hours we put into the active side of it, we should be equally focused on what we do in the hours we are not. Keeping a training diary is a great way of monitoring whether one is recovering effectively.

For those of you who like to keep fit and healthy with a regular fitness and training program or those of you who play a lot of sport, massage can be great, not only to help keep muscles toned and flexible but also help with muscle recovery time after exercise.

Massage helps circulation and blood flow and through improving this, along with adequate hydration, it can help by flushing out toxins and lactic acid which aids the muscle healing process and recovery.

If you are interested to learn more the New York Times wrote a great article earlier this year on ‘How Massage Heals Sore Muscles’, which includes a study that was done by researchers to understand how effective and beneficial massage really is.

Like the majority of fresh fruit and vegetables, strawberries are full of vitamin C (150g contains over 100% of the RDA) and other antioxidants. Strawberries’ antioxidants include flavonoids, phenolic phytochemicals, ellagic acid, lutein and zeathancins. These antioxidants not only boost immunity but also promote eye health since the primary reasons for almost all the problems of eyes are free radicals and deficiency of certain nutrients. What’s more, vitamin C, ellagic acid and some of strawberries’ flavonoids are antioxidants possessing particularly excellent anti carcinogenic properties.

The power of vitamin C in strawberries continues, as it is vital to the production of collagen, which helps to improve skin’s elasticity and resilience. Since we lose collagen as we age, eating foods rich in vitamin C may result in healthier, younger-looking skin. Ellagic acid is useful here too as it prevents collagen destruction and inflammatory response—two major factors in the development of wrinkles—in human skin cells, after continued exposure to skin-damaging UV-B rays.

Ellagic acid helps with more than just vanity, too. It’s good for heart health by acting as an anti inflammatory, and by counteracting the effect of bad cholesterol in the blood (LDL) which causes plaque to build up in arteries. A study in Toronto showed that adding strawberries to the diet reduced oxidative damage and blood lipids, both of which play a role in heart disease and diabetes. Some of the members of the vitamin-B family present in strawberries also strengthen the cardiac muscles and lead to better functioning of the heart. Potassium is another heart healthy nutrient, and strawberries are packed with this and magnesium, both of which are very effective in lowering high blood pressure.

The antioxidants and phytochemicalsfound in strawberries also fight against many inflammatory disorders, such as osteoarthritis, asthma, gout and atherosclerosis, by inhibiting the enzyme cyclooxygenase (COX) in the same way that the drugs aspirin and ibuprofen do, but without the nasty side effects.

Like other fruit and vegetables, strawberries contain lots of fibre, essential for healthy digestion. The dietary fibre in strawberries helps to keep digestion regular, slows the absorption of sugars, lowers blood pressure and curbs overeating. However, strawberries have recently been found to have additional benefits in regards to blood sugar. Several recent studies have found that a regular intake of strawberries regulates blood sugar and so is associated with a decreased risk of type 2 diabetes. When 150g strawberries were consumed with an excess intake of table sugar (4-5 teaspoons), the spike in blood sugar levels was reduced, possibly because thepolyphenols in strawberries help to regulate the blood sugar response. So what are you waiting for? Let’s eat like Summer’s here, and maybe the weather will cotton on…

MLD renews, nourishes, strengthens and regenerates the cells, while relaxing the nervous system. Furthermore, scientific studies have proven that the immune system is supported and even boosted as a result of receiving regular MLD treatments. A sluggish lymphatic system increases the chance of chronic illness and disease, so MLD is both preventative and remedial.

MLD:

• Helps relieve the effects of chronic fatigue, headaches, migraines, recurrent colds and flu
• Can help to treat skin conditions such as psoriasis and rosacea
• Promotes the healing of sprains, fractures, torn ligaments
• Reduces bruising and swelling, and accelerates the healing process after surgery eg post liposuction, cosmetic surgery
• Relieves fluid congestion eg swollen ankles and/ or legs, swollen fingers/ hands including during pregnancy
• May strengthen the immune system as part of a detox
• Can reduce and prevent cellulite
• Promotes the prevention, treatment and control of lymphoedema eg after breast or prostate cancer

MLD is offered at Lucerne Clinic by Daniela Petzl.

Traditionally, the massage performed was a vigorous massage known as ‘champi’ applied to the head only.  Oils such as mustard, coconut, sweet almond and sesame were also used for their therapeutic value.

Introduced to the UK by Narendra Mehta, the massage came to include the upper back, shoulders, upper arms, neck and face as well as head.  Mama points and energy holds are also part of the treatment which helps to create balance and harmony in the body. Oil may be used the treatment of the scalp but this isn’t necessary.

The treatment is a combination of vigorous and relaxing techniques which help to uplift, revitalise and clear the mind. Some of the benefits may include:

• Reduction in stress and stress related conditions
• Reduction in mental and physical fatigue
• Helps to increase concentration and focus
• Helps with sleep quality and relaxation
• Reduces muscle tension and stiffness
• Helps improve joint mobility
• Can help scalp conditions and stimulate hair growth
•  Reduction in eye strain and tension headaches

The following treatments are especially beneficial to help rejuvenate and revive you:

Deep Tissue Massage: helps to refresh and relax muscles by breaking up and reducing scar tissue and adhesions, releasing deeply-held patterns of tension and stress. Ideal for those who like firm pressure and want to leave feeling revitalised.

Thai Foot Massage: focusing on the feet and lower legs, this treatment is invigorating but also deeply relaxing. Reflex points on the soles of the feet and toes are stimulated which benefits the entire body, including the internal organs and the emotions.

Manual Lymph Drainage: very light hand movements and rhythmic strokes help to cleanse the body of accumulated waste and toxins. This treatment is extremely relaxing and stimulates vital immune defences. Focused on the face, it will certainly leave you feeling refreshed.