Health Check Magazine Special Edition: Your Teen Health Guide 2024 by Blooms The Chemist

hea th magazine SPECIAL EDITION 2024

Bloom & thrive: your teen health guide THE MAGIC OF MINDFULNESS MAKE YOUR MOVE COUNT: EXERCISE THAT WORKS FOR YOU SWEET DREAMS: YOUR GUIDE TO A GOOD NIGHT'S SLEEP FRIENDSHIP FUEL: HOW TO SUPPORT YOUR MATES

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CONTENTS H E A LT H C H E C K M A G A Z I N E | T E E N H E A LT H E D I T I O N 2 0 2 4

Your journey towards adulthood is full of change. From your body to your mind, puberty sets up your health for the rest of your life. Learning what theses changes are, and what they can mean for your future, can help you feel secure in your body and trust how it changes. On page 8, we look at how balancing technology changes how

you feel. Learn about finding your inner calm on page 18 through mindfulness. Visit page 10 for some tips on one of the most crucial parts of your health - sleep. If you've heard of boundaries but want to learn more about them, check out page 7.

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ASK A PHARMACIST: SEX HORMONES

SETTING BOUNDARIES

FROM A TO 'ZEN': YOUR GUIDE TO FOCUSSING YOUR ATTENTION

SWEET DREAMS: YOUR GUIDE TO A BETTER NIGHT'S SLEEP

GETTING INTO A RELATIONSHIP

FRIENDSHIP FUEL: BOOSTING YOUR BFFS WHEN THEY NEED IT MOST

THE MAGIC OF MINDFULNESS: FINDING YOUR INNER CALM

SCREENXIETY

STAYING IN SCHOOL: HOW TO BALANCE STUDENT LIFE

A TEEN’S GUIDE TO ORTHODONTICS

MAKE YOUR MOVE COUNT

LOOKING LIKE A SNACK

RECYCLE YOUR MEDICATION BLISTER PACKS

TALKING BODIES

ANYONE CAN COOK

MAKING WISHES COME TRUE

Disclaimer: All material included in Health Check magazine is provided as general information and is not intended, nor may it be construed, as medical advice or instruction. Information and opinions expressed are believed to be correct and accurate to the best knowledge and judgement of the authors. Readers should consult their appropriately qualified health care professional prior to taking any action or inaction in relation to the content contained herein. H E A LT H C H E C K M A G A Z I N E | T E E N H E A LT H E D I T I O N 2 0 2 4

Ask a Pharmacist SEX HORMONES

THE MAIN CHANGE THAT HAPPENS DURING PUBERTY IS THAT OUR BODY CREATES SEX HORMONES. SEX HORMONES ARE THE CHEMICALS THAT HELP US GROW INTO ADULTS. FOR MALES, THE MAIN HORMONE IS CALLED TESTOSTERONE, AND FOR FEMALES, THE PRIMARY HORMONES ARE OESTROGEN AND PROGESTERONE. THESE HORMONES MAKE LOTS OF CHANGES TO OUR BODY, AND CHANGE HOW WE LOOK, THINK, AND FEEL.

by Aurelia Captari

So, what are hormones? Hormones are the body's messengers, and they're responsible for plenty of things that happen in our bodies. For example, the stress hormone cortisol makes us more alert, while oxytocin, known as the love hormone, helps us feel close with others. Our bodies create hormones in the endocrine system, which is made up of all parts of our body, from the brain, to the kidneys, and to the testes or ovaries.1 Sex hormones get their name from what they do; they're important for our reproductive systems. While we're experiencing adolescence (puberty), our endocrine system works overtime to help our bodies develop. The primary sex hormones it creates are progesterone, testosterone, and oestrogen. Oestrogen • Oestrogen is responsible for the development of secondary sexual characteristics in females, including growing breasts and our period cycle. • During puberty, oestrogen levels surge, leading to the growth of the uterine lining and preparing a woman for her period. • It also impacts mood and can lead to emotional changes. Testosterone • Testosterone drives the development of secondary sexual characteristics in males, such as our voice deepening, and growing hair on our face and body. • During puberty, testosterone levels increase, triggering the development of male reproductive organs and increased muscle mass. Females also have testosterone, although in far smaller amounts than males.2 • Testosterone can make us feeling more aggressive and risky, but is still an important chemical for your development. Progesterone • Progesterone helps control the menstrual cycle, ensuring our chemicals are at the right levels, and keeping female bodies prepared for potential pregnancy. • It also becomes very important during pregnancy, supporting the uterus and preparing the breasts to make milk.

The physical changes Our sex hormones cause our bodies to go through physical changes. While these changes happen at different times for different people, the typical changes that happen are: Growth spurts • One of the most noticeable signs of adolescence is the sudden increase in height. This is because our long bones, primarily in the arms and legs, grow rapidly. • You may experience growing pains, which are generally harmless but can be uncomfortable. Acne • Hormonal fluctuations, which are when your body is producing lots of hormones, can lead to increased oil production in the skin, which, in turn, can cause acne. • Proper skincare and dermatological treatments can help manage acne during this time. If you're worried about your skin, your local Blooms The Chemist Pharmacist can provide you with free advice. Body hair • Teenagers often experience the development of body hair, especially in the armpits and genital areas. • This is a natural part of puberty. How much hair you do or don't have changes from person to person. If you're worried about your body hair, remember that everyone catches up to a similar level, and if you're still worried, talk to a caregiver or a doctor.

Breast development • Females will develop breasts due to oestrogen levels. • Breasts continue to develop throughout the teenage years. Note that your breasts should be able to produce milk (if you become pregnant) regardless of their size! Voice changes • In males, testosterone causes the vocal chords to grow, which creates a deeper voice. In females, the voice also grows deeper, but less noticeably. • This change can happen quite suddenly, and your voice may sound croaky as it grows used to this change.

Emotional changes Hormones don't just influence physical changes; they change how we feel. Here are some of the ways you might feel as a teenager going through adolescence: Mood swings • Hormonal fluctuations can lead to mood swings, ranging from happiness and excitement to irritability and sadness. • It can be frustrating to feel like your mood is changing often. If you'd describe how you're feeling as emotionally very up or down, ensure you talk with a parent or caregiver so that they're aware of how you feel. Talking about how you feel is a great way to help you feel in control of your emotions. Self-identity • Adolescence is a time of self-discovery, and hormonal changes can impact how you see yourself. You might feel like making many changes in your life, such as trying to feel more independent. • You may also see changes in self-esteem and self-confidence. Remember that many of these feelings are temporary, and be gentle with yourself as you're still going through many changes. Relationships • As you develop emotionally, you might become more interested in romantic relationships. • Hormonal surges can cause romantic feelings and emotional attachments to feel very intense. Stress and anxiety • Hormones can increase stress and anxiety levels, making it important to develop healthy coping mechanisms. Talking with your loved ones, such as friends and family, and seeing a professional, such as a therapist, are great ways to help you. • It's natural to want to hide some of your feelings from your parents, but if you notice that how you're feeling is seriously changing how you act, you should talk with someone. If you don't want to see a doctor, chat with your local Blooms The Chemist Pharmacist, who can help guide you. Teenage hormones are a natural and integral part of growing up. By learning about the physical and emotional changes that happen, you can feel better prepared to navigate this challenging period with confidence and resilience. While being a teenager can feel like a roller coaster ride, it's important to treat yourself with love and understanding. Your body is making amazing changes, and as you become an adult, you should celebrate the person you're growing into.

1 Endocrine glands and their hormones: https://www.healthdirect.gov.au/endocrineglands-and-their-hormones 2 All about testosterone in women: https://www.healthline.com/health/womens-health /do-women-have-testosterone

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Times we may set boundaries: • Work-life balance: It’s crucial to establish boundaries between school life, work life, and personal life. Generally, your schooling should come first, but it’s important you’re able to exercise and play sport, as well as help out with chores at home. If you’re struggling to balance it all, you’ll need to talk to someone in case you become overwhelmed. This might mean lowering working hours, dedicating specific times for homework, and communicating what you need to your caregivers and, if you need, your teachers. • Social interactions: It’s essential to be selective about how we spend our social time. Setting boundaries with friends and acquaintances can help you keep a healthy social life without feeling overwhelmed or like you need to attend every event.

Setting boundaries THE WAY WE TREAT PEOPLE IS ESSENTIAL FOR OUR RELATIONSHIPS AND AFFECTS ALL OF US, WHETHER WE’RE TALKING TO STRANGERS, OUR FRIENDS, OR OUR LOVED ONES. AN IMPORTANT PART OF TREATING PEOPLE THE RIGHT WAY IS UNDERSTANDING THEIR PERSONAL BOUNDARIES OR HOW THEY MIGHT FEEL ABOUT WHAT WE DO. Personal boundaries are the invisible lines of what we are comfortable with, both physically and emotionally. They are like the guardrails on a staircase, guiding us through a complex mix of what we expect, and how we interact with others. Knowing how to establish these boundaries clearly and respect other people’s boundaries is important for all parts of our lives.

There are a few reasons why we set personal boundaries: • Reducing stress: Personal boundaries protect us against stress. When we set boundaries, we give ourselves the freedom to focus on looking after ourselves, and managing our time and energy better. This means we’re less likely to burnout and helps us maintain a balanced, stress-free life. • Building self-esteem: Healthy boundaries are usually a sign of self-respect. When we set our limits, we send a message to ourselves and others that our needs matter. If you’re always doing things for someone else, this can make you feel less in control of our life and worse about yourself overall. • Improving relationships: Boundaries are fundamental in growing healthy relationships. They help us communicate our needs and expectations clearly, which sets the standard of understanding and respect in your interactions with others. For example, if there are certain jokes you don’t like being made about you by your friends, or if something really upsets you that your friends know about, you might end up feeling less close to them. Healthy boundaries can prevent these misunderstandings, and make your connections stronger.

• Family dynamics: Even within close-knit families, boundaries are necessary. If you communicate your needs limits clearly with family members, it helps you build healthy relationships and can prevent unneeded stress or conflict. • Romantic relationships: Boundaries are just as important in romantic partnerships. Communicate openly with your partner about your expectations, emotional needs, and personal space to help your relationship feel healthy and harmonious.

How to set up your personal boundaries: • Self-awareness: Start by reflecting on your needs, values, and priorities. Understanding yourself better is the first step in setting effective boundaries. • Be clear and assertive: When communicating your boundaries to others, be direct and assertive but also respectful. One trick is to use “I” statements to express your needs and feelings without blaming or accusing. For example, instead of saying “you never respect me,” try “I would like more respect”. • Learn to say no: It’s okay to decline requests or invitations when they don’t align with your priorities, or if you’re feeling overwhelmed. Saying no is a powerful way to protect your boundaries. • Talk it through: If you find a situation or someone’s boundaries confusing, discuss this with your caregivers, friends, or a therapist. This can help you make sense of the situation and help you figure out what may be typical or if someone is being unreasonable. • Stay aware of your situation: There will be times where you feel helpless and will want to create a boundary with someone in charge of you. If you’re a young teenager, this could mean a parent or a teacher. However, it’s important to respect the person looking after you because as adults, your parents and teachers are the ones who have to look after you. Keep this in mind and try to discuss how you’re feeling, and what you need, without refusing to do what they ask completely. Personal boundaries are an essential part of a healthy and balanced life. They empower us to prioritise looking after ourselves, protect our wellbeing, and build healthier relationships. Setting and maintaining these boundaries is a difficult but helpful skill to develop for our physical and mental health. Start by recognising the importance of you, your personal boundaries, and taking deliberate steps to set them up.

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From A to 'zen': your guide to focussing your attention

DO YOU STRUGGLE TO CONCENTRATE OR STAY FOCUSSED FOR LONG PERIODS? YOU'RE NOT ALONE. WITH MORE DISTRACTIONS COMPETING FOR OUR ATTENTION, MANY OF US ARE FINDING IT HARDER TO KEEP OUR MINDS ON THE TASK IN FRONT OF US. In a world filled with information, notifications, and constant connectivity, maintaining a healthy attention span has become a challenge. The ability to focus your thoughts and keep your attention on a particular task or subject is important, not only for getting things done, but also for how you feel overall. With digital devices more common than ever before, it’s important to understand how our attention spans work, how our attention can be limited, and how we can help nurture and improve our attention span.

Understanding concentration Attention spans have taken a hit in recent years, thanks to the constant new technology innovations and how quickly they allow us to get what we want. However, it’s important to understand what we mean when we say attention span. Our ability to focus on one task

at a time has evolved over many thousands of years and is totally dependent on the situation.1 For example, many of us will have no trouble focussing for long periods of time on our favourite hobby, but will struggle more with something we don’t like. You’re much more likely to focus for longer on an article about something you’re into rather than a research paper about something that puts you to sleep. One thing that has changed is our brain’s expectations of content. In other words, we’ve adapted our brains to grow used to consuming more content more quickly, often with multiple screens at a time. Over the past 20 years, our average time spent on a screen before switching to another screen has dropped from from 2.5 minutes to only 47 seconds.2 The increasing use of multiple screens has also been linked with unhealthy habits, such as poor sleep.

What makes us stay focussed So, how do our attention spans work? Attention is a complex, multipart process that involves various parts of our brains, which together can be called the attention network. The part of our brain responsible for decision-making and focus, called the prefrontal cortex, plays a crucial role in holding our attention. Neurotransmitters (our body’s chemical messengers) are also important, such as dopamine (our ‘reward’ system) and serotonin (a mood hormone). Together, these neurotransmitters regulate mood, motivation, and alertness, all of which help to maintain our attention. Our attention network is commonly split into three sections:3 • Selective attention: This is your ability to focus on important information and ignore irrelevant or distracting stuff. This could be listening to your friend at a busy party, where you block out other noise. • Sustained attention: This is how long you can pay attention for. It could be how long you can read a book or tune in to what your teacher is saying. • Executive attention (or attentional control): This involves more complex processes, such as the ability to divide your attention between tasks. It also helps stop us from behaving impulsively.

One thing our brains aren’t very good at is multitasking. Studies suggest that while we may feel like we can complete multiple tasks at the same time, what we’re actually doing is switching very quickly between those tasks.4 It’s sometimes hard to notice when we switch, as our brains automatically smooth this process out. Still, it takes time and energy for our brains to quickly switch between multiple things. Switching often, such as when your phone is buzzing while you’re studying, can create a lot of small mental delays that add up.

The impact of digital distractions One of the biggest reasons behind shrinking attention spans is just how common digital distractions are. Our smartphones, social media platforms, and endless online content are engineered to capture and hold our attention. While these technological advancements have made our lives easier in many ways, they’ve also created a state of constant interruption that can disrupt our ability to focus on more meaningful tasks.

Tips for nurturing your attention span • Practise mindfulness: Mindfulness is a fantastic tool which can help improve your concentration and ability to focus on one thing at a time. Regular mindfulness sessions can supercharge your ability to concentrate and reduce distractions. Check out our guide to mindfulness on page 18. • Limit screen distractions: We all love our screens, but they can be sneaky attention-stealers. Set specific times for checking emails, social media, and other online stuff. Turn off non-essential notifications to stay undistracted. You can also use website blockers or apps that keep you on track by blocking those tempting websites when you need to study. • Prioritise sleep: When you're sleep-deprived, focussing becomes a challenge, and that's when you're more likely to be distracted. Aim for at least eight to nine hours of quality sleep each night to keep your brain alert and ready to tackle the day. • Break tasks into manageable chunks: Big tasks can feel really overwhelming. So, break them into smaller, doable chunks. Set goals for each part, and you'll be amazed at how it boosts your focus and makes you feel accomplished as you tick off each segment. • Stay physically active: Exercise isn't just for physical health; it's a brain booster too. Physical movement increases blood flow to your brain and releases those feel-good chemicals. Aim for at least 150 minutes of moderate-intensity exercise each week – your brain will thank you. • Practice single-tasking: Multitasking may seem like it helps you get more done, but it often leads to reduced attention and quality. Try single-tasking instead. Focus on one thing at a time, and you'll see how efficiently and brilliantly you can get things done. • Stay hydrated and eat brain-boosting foods: Dehydration can affect with your attention. So, make sure to keep sipping water throughout the day. And don't forget brain-boosting foods like fish (with those omega-3 fatty acids), blueberries (full of antioxidants), and dark leafy greens (packed with vitamins and minerals your brain loves). • Practise patience: Building a strong attention span takes time. Be kind to yourself, and remember, progress may be slow, but it's still progress. Celebrate your small victories along the way, and keep working on improving your focus and attention. • Seek help if needed: If you ever find that attention challenges are making your daily life tricky, don't hesitate to reach out to a trusted adult, like a parent or caretaker, or even a mental health professional. They can provide guidance and support tailored to your needs.

In a world filled with distractions, keeping your focus can be a real challenge. The good news is, your attention span is like a muscle that can be trained and strengthened. By eliminating distractions and practising focussing on one task at a time, you're on your way to improving your attention span. If you're worried or feel like you're really struggling, talking to a trusted adult can be super helpful.

Busting the attention span myth: https://www.bbc.com/news/health-38896790 Regain control of your focus and attention with researcher Gloria Mark: https://www.microsoft.com/en-us/worklab/podcast/regain-control-of-your-focus-and-attention-withresearcher-gloria-mark 3 Are we really in an attention crisis, or are digital technologies getting a bad rap? https://www.abc.net.au/news/health/2019-08-18/are-you-paying-attention/11417188 4 Study warns parents about the rise of children multi-screening: https://www.theguardian.com/society/2011/aug/03/study-children-multi-screen-viewing 1 2

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Sweet dreams: your guide to a better night's sleep

IF YOU’RE WAKING UP TIRED, STRUGGLING TO GO TO SLEEP AT BEDTIME, OR JUST NOT SURE WHY YOU FEEL LIKE A NAP DURING THE DAY, DON’T BE ALARMED. TEENAGE BODIES ARE HARDWIRED TO WANT TO GO TO SLEEP AND WAKE UP LATER, AND NEED MORE SLEEP THAN ADULTS. START YOUR JOURNEY TO A BETTER NIGHT'S SLEEP WITH OUT GO-TO GUIDE. DON’T BE ALARMED. TEENAGE BODIES AND BRAINS NEED PLENTY OF SLEEP. If you’re experiencing sleep issues, you’re not alone. Teenagers are naturally prone sleep disruption, and it’s all thanks to biology.1 During adolescence, your body goes through significant physical and mental changes. Hormones which control your sleep (such as melatonin) shift

their schedules, making it harder for you to fall asleep earlier at night. Plus, school, extracurricular activities, and social life demands can all leave your brain buzzing late at night.

Learning to sleep (again) It's not just a matter of 'sleeping more'. Typically, sleep issues aren't due to late-night TikTok scrolling or video-game marathons, but are down to how your body works and lifestyle influences. • Social and academic demands: Balancing increased responsibilities, from schoolwork to extracurricular activities to social engagements, can lead to late nights and disrupted sleep patterns. • Sleep needs: During adolescence, your body goes through significant changes. One major change is how much sleep you need. Research suggests teenagers require between nine to ten hours of sleep a night to function at their best.2 This is more than pre-teens or adults require, making it a big adjustment. • Body clock shifts: Another change is your circadian rhythm, the internal body clock that regulates sleep and wake cycles.

What’s my circadian rhythm? Your circadian rhythm is like the conductor of an orchestra. It guides your daily life into a natural, 24-hour cycle that manages all the processes in your body, including sleep-wake patterns, body temperature, hormone production, and alertness.3 Basically, your internal clock tells you when it’s time to be awake and when it’s time to sleep. At the heart of your circadian rhythm is a hormone called melatonin, which tells your body when it’s time to sleep. Your body typically produces melatonin in the evening, making you feel sleepy, and decreases it in the morning, helping you wake up. While your circadian rhythm will be your lifelong companion, it goes though big changes during adolescence. One of the defining features of the teenage circadian rhythm is what scientists call a 'delayed sleep phase.' This means that most teenagers naturally feel more awake and alert in the evening, often making it challenging to fall asleep early. It’s like your internal clock is set to a different time zone!

Why is sleep so important? Before we dive into the how of sleeping, let’s explore the why. Why does sleep matter so much, especially for teens? • Brain power: Sleep is like a magic potion for your brain. It helps you process memories, enhances problem-solving abilities, and boosts creativity. If you want to excel in school or develop your talents, quality sleep is your secret weapon.4 • Physical health: Lack of sleep can weaken your immune system, making you more vulnerable to illnesses. It can also lead to weight gain and increase the risk of chronic conditions like diabetes and heart disease. • Emotional wellbeing: Ever notice how you’re more irritable and moody after a poor night’s sleep? That’s because sleep plays a vital role in regulating your emotions. A good night’s sleep can help you manage stress and maintain emotional balance. • Growth and development: Deep sleep is when your body releases growth hormones crucial for physical development during adolescence. If you want to reach your full potential in terms of height and overall health, sleep should be a priority.

Top sleep tips • Keep your sleep the same: Try to get into a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed. • Create a relaxing bedtime routine: Engage in calming activities before bed, such as reading a book, taking a warm bath, or practising relaxation techniques like deep breathing. These routines tell your body that it’s time to wind down. • Set up your sleep environment: Make your bedroom a comfortable, quiet, and dark space. Keep your room at a comfortable temperature. If your pillows and mattress aren’t comfortable and don’t provide enough support, talk to your parents or caregiver. • Limit screen time: The blue light emitted by phones, tablets, and computers can interfere with your sleep by suppressing the production of melatonin (remember? the hormone that makes you feel sleepy).5 Avoid using screens for the last hour before bedtime, or if you must use devices then use blue light filters. • Mind your diet: Avoid caffeine and heavy meals close to bedtime. Both can disrupt your sleep. If you’re hungry before bed, try a light, healthy snack. • Get moving: Regular exercise can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of physical activity most days, but avoid vigorous workouts right before bedtime. • Stress management: High stress levels can play havoc with your sleep. Practice relaxation techniques such as meditation, mindfulness, or yoga to help you unwind and reduce stress. • M anage your naps: While short power naps can be rejuvenating, long daytime naps can interfere with nighttime sleep. If you need to nap, keep it short (20-45 minutes) and well before dinner. • Embrace natural light: Exposure to natural light during the day helps regulate your sleep-wake cycle.6 Spend time outdoors, especially in the morning, to signal to your body when it’s time to be awake. • Reduce all-nighters: We’ve all been there, burning the midnight oil for exams or projects. However, all-nighters can lead to sleep debt and negatively impact your overall health. Try to manage your time effectively and plan ahead to avoid sleep deprivation.

Knowing how important sleep is to your wellbeing and success means it may be worth putting sleep first. Start with some of the tips above, and gradually work them into your daily routine. Remember, improving your sleep habits is not an overnight process, but the benefits are worth the effort. With better sleep, you’ll have the mental and physical energy to excel in school, sports, and all the other activities you’re passionate about.

Teenagers and sleep: https://www.betterhealth.vic.gov.au/health/healthyliving/teenagers-and-sleep Teens and sleep: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2528821/ Body clock: https://www.sleephealthfoundation.org.au/sleep-topics/body-clock 4 10 reasons to get more sleep: https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important 5 My teen is having more trouble falling asleep at night lately: https://www.healthychildren.org/English/tips-tools/ask-the-pediatrician/Pages/My-teen-is-having-more-trouble-falling-asleep.aspx 6 Effects of light on human circadian rhythms, sleep and mood: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/ 1 2 3

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Getting into a relationship THIS ARTICLE WAS WRITTEN BY REACHOUT PARENTS AND ORIGINALLY PUBLISHED AT REACHOUT.COM/PARENTS AND HAS BEEN REPRODUCED HERE WITH PERMISSION..

STARTING A RELATIONSHIP IS A BIG DECISION, SO IT'S A GOOD IDEA FIRST TO KNOW WHY YOU WANT IT. ARE YOU READY FOR THE GIVE-AND-TAKE OF SHARING, OR ARE YOU SIMPLY FEELING LONELY? ARE YOU EMOTIONALLY READY NOW, OR WOULD YOU BE BETTER OFF WAITING? THERE’S NO NEED TO RUSH; TAKE THE TIME TO THINK IT THROUGH. This can help if: • You aren’t sure if you’re ready for a relationship • You aren’t clear on your reasons for wanting a relationship • You’re thinking about starting a relationship.

Are you ready for a relationship? Wanting to be with someone, to have someone to care for and share things with, is all part of developing as a person. But it’s okay to take your time and to wait until you genuinely feel you’re ready to be in a relationship.

Here are some ways to tell that you’re ready: • You’re comfortable with who you are • It’s something you want, not something you feel you should have • You’re willing to wait for the right person • You’re ready to give your time and attention to someone else • You aren’t being pressured into a relationship by others. If you’re not sure that you’re ready for a relationship, take a breather and don’t rush into anything serious. And if you think you are ready, then wait for the right person to come along.

When a relationship isn’t what you need There are plenty of reasons to get into a relationship. A lot of the time, they’re good reasons, such as when you want to build on a

great connection you have with someone. However, sometimes you might seek a relationship in the hope it will fix other problems in your life, and that’s not going to be healthy for either you or your partner. Some of the not-so-great reasons to enter a relationship include: • You’re lonely. Fact: you need to be able to feel happy on your own before you develop a relationship with someone else. If you’re not happy, you might overlook that your partner doesn’t have certain qualities that otherwise would be really important to you, or that they behave in ways you wouldn’t normally find acceptable. • You want something to make you feel better about yourself and your life. Fact: if you’re feeling upset about something, a new relationship won’t make these feelings go away. • You find the novelty of a new partnership exciting. Fact: the novelty will wear off. Getting into a relationship should be all about you and the other person, rather than just the idea of having a boyfriend or a girlfriend. If any of these reasons sound like you, it might be worth having a rethink about whether you need a relationship right now. Try to remember the good things about yourself, the interests that you enjoy, and the good things in your life. It may also be helpful to talk to someone you trust, such as a friend, a family member or a youth worker. Remember: the only person who can make the decision about whether you’re ready for a relationship is you, so take the time to get it right.

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Friendship fuel: boosting your BFFs when they need it most FINDING THE PEOPLE WE CHOOSE TO STICK WITH THROUGH THICK AND THIN CAN ADD SO MUCH FUN, MEANING AND ADVENTURE TO OUR LIVES. BUT WHILE IT MAY BE EASY TO BE THERE FOR EACH OTHER WHEN THINGS ARE EASY, IT'S HOW WE SHOW UP FOR OTHERS DURING THE TOUGH TIMES THAT CAN MAKE A HUGE DIFFERENCE. LEARN MORE ABOUT HOW TO SUPPORT YOUR MATES THROUGH LIFE'S CHALLENGES AND CHANGES.

Friendship is an important part of life, giving us support, companionship, and a sense of belonging. So it's equally important to give your mates that same support when dealing with the tricky stuff too. When you're there for your friends, you not only offer a shoulder to lean on during tough times but also share in their joys and triumphs, making those moments even sweeter. By being a reliable friend, you help create a safe space where everyone can be themselves without fear of judgement.

I’ll be there for you

What’s going on?

• Empathy: Show empathy by understanding and validating your friend's feelings. Let them know that you hear what they’re saying and avoid minimising their experiences or offering unsolicited advice.

Our teen years are a rollercoaster ride of changes, both inside and out. We've got hormonal ups and downs, and we're trying to figure out who we really are while juggling the stress of fitting in and succeeding. Sometimes, it can feel like a lot to handle, and it might even be the first time we've faced these kinds of challenges. Did you know that research says one in seven young people in Australia dealt with a mental health issue in the past year? So, we're not alone in this.1 At the same time, we're also growing in our social and emotional skills. We're learning how to understand what others feel (that's empathy), how to talk with people, and how to work out problems. It's a mix of excitement and a bit of fear. This is why our friends become our rock, offering support and stability. But when things go wrong in a friendship, it can shake us up too.

Setting boundaries and expectations All friendships are unique, and there are no hard and fast rules for how we act around our mates. But, there are some tried-and-true tips that can help us navigate our friendships better: Be a good listener: If your friend needs to talk about something that's bothering them, it's important to lend them a listening ear. At the same time, remember it's okay to take care of yourself too. If you notice someone only talks to you about their problems, shares everything with you but no one else, and doesn't try to make things better, it might be a good idea to talk to a trusted adult about it. Take the initiative: A solid friendship should be a two-way street. If you're always the one making plans or reaching out, it can get exhausting. Whether you hang out outside of school or see each other regularly, pay attention to who's putting in the effort. Both of you should feel like you're investing in the friendship. Keep the communication flowing: It's frustrating when you have to guess what someone's thinking or feeling. In a good friendship, you should feel comfortable sharing your thoughts and, if an issue comes up, be able to talk it out. Healthy friendships are built on open and honest communication.

Mental health matters In an ideal world, our friends would openly share their struggles with us. Unfortunately, that's not always the case, even with adults. This challenge is even more pronounced amongst guys, who are less likely to seek professional help.2 Many of us can struggle with mental health concerns like anxiety, depression, or eating disorders, and it's often friends who spot changes in behaviour and mood first. Encouraging a friend to seek help when needed and providing emotional support can truly make a difference, possibly even saving a life. However, it's equally important to recognise situations that call for adult intervention, such as when friends are dealing with severe mental health issues, bullying, or engaging in activities or behaviours that may be harmful to them, like drug use, disordered eating, or self-harm. In these cases, involving trusted adults such as parents, teachers, or school counsellors is essential for everyone's safety.

Here are some ways you can nurture and strengthen the quality of your friendships: • Active listening: One of the most powerful ways to support a friend is to be an active listener. This means encouraging your friend to express their thoughts and feelings without judgment. Give them your full attention and ask open-ended questions to help them explore their emotions.

• Be available: Show your friends that you are there for them, especially during tough times. Offer to spend time together or simply be there when they need someone to lean on. A comforting presence can make a world of difference. • Respect boundaries: While it's important to be available, it's also crucial to respect your friend's boundaries. Some people may need space to process their feelings or problems on their own. Pay attention to what their body language is telling you. • Offer help: If your friend is going through a particularly tough situation, offering practical assistance can lighten the load. This could be helping with homework or study, offering to help them with a task, or letting them know you’re there if they need advice. Small gestures can have a big impact. • Encourage healthy habits: Getting outside for some sun, fresh air and exercise or movement you enjoy can give everyone a huge boost. It doesn’t have to be an organised sport like soccer or netball; you might commit to a weekly walk or join a gym together. Physical health is closely linked to mental wellbeing. • Respect differences: Your friends may have different opinions, values, or interests. It's essential to respect these differences and avoid judgment or pressure to do what they're doing. • Conflict resolution: Conflicts can arise in any relationship. When disagreements occur, practise open and honest communication. Have an open mind, agree to listen to what they have to say without rushing to judgement. Listen to your friend's perspective, express your feelings calmly, and work together to find a resolution. • Celebrate achievements: Acknowledge and celebrate your friend's accomplishments, no matter how small they may seem. Offering compliments and positive words can boost their selfesteem and motivation. • Seek help if necessary: If you believe your friend is facing serious emotional or mental health challenges, don't hesitate to seek help from a trusted adult, such as a parent, teacher, or school counsellor. Your friend's wellbeing should always come first. By understanding your friends' feelings and offering your support, you can become a vital source of strength for them. Remember, being a good friend isn't about solving all their problems but being there to support and uplift them during life's ups and downs. The bonds you form during these years can last a lifetime, and the positive impact of supportive friendships can last a lifetime.

Prevalence and impact of mental illness: https://www.aihw.gov.au/mental-health/topicareas/mental-illness 2 Statistics: https://www.beyondblue.org.au/media/statistics 1

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The magic of

mindfulness: finding your inner calm

LIFE CAN SOMETIMES FEEL LIKE A WHIRLWIND OF SCHOOL, FRIENDS, AND PHYSICAL AND EMOTIONAL CHANGES. IN THIS ARTICLE, WE'LL EXPLORE A TOOL CALLED MINDFULNESS – A SUPERPOWER THAT CAN HELP YOU FIND YOUR INNER CALM AND NAVIGATE THE CHALLENGES OF ADOLESCENCE.

What’s mindfulness? Mindfulness is all about being fully present in the moment. It means taking time to slow down and pay attention to what's happening around you and inside your own mind. It’s a great secret weapon to handle stress and stay grounded.

Why mindfulness is a game-changer Let's dive into why mindfulness can work wonders: • Stress-buster: School, social drama, and other pressures can be overwhelming. Mindfulness helps you manage stress and prevents it from taking over. • Improved focus: It's not always easy to stay focussed, especially with so many distractions. Mindfulness exercises can sharpen your concentration. • Mood boost: Mindfulness can make you feel happier by helping you let go of worries and focus on the present moment. • Better relationships: It can also improve how you relate to others by teaching you to listen and respond more thoughtfully.

How to practise mindfulness: Mindful breathing: Find a quiet spot, close your eyes, and take a few deep breaths. Feel the air filling your lungs, then slowly release it. Focus on your breath and let other thoughts drift away. Body scan: Sit or lie down comfortably and pay attention to each part of your body, starting from your toes and working your way up to your head. It's like giving your body a mental hug.

Mindful walking: Take a walk outside and pay attention to the sights, sounds, and sensations around you. Feel the ground beneath your feet and the breeze on your skin. Journalling: Write down your thoughts and feelings. This helps you process your emotions and reflect on what's going on in your life. Mindful eating: Next time you eat, really savour the flavours and textures of your food. It's a delicious way to be in the moment!

It’s called a practise for a reason! Mindfulness is like a muscle you can train. The more you practise, the stronger it becomes. Don't worry if your mind occasionally wanders – it happens to everyone. Just gently bring your focus back to the exercise. Make mindfulness a part of your daily routine. Try starting or ending your day with a short mindfulness exercise. You can even do it with friends for a fun and calming group activity.

Mindfulness is for everyone Mindfulness is an awesome practice for everyone to try. It's a superpower that can help you navigate life's challenges with grace and resilience. As you practise mindfulness, you'll discover your inner calm, boost your wellbeing, and find a greater sense of balance in your life.

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Screenxiety WE'RE NO STRANGERS TO THE CONSTANT USE OF SMARTPHONES, TABLETS, LAPTOPS, AND TVS. IT OFTEN FEELS LIKE SCREENS RULE EVERY PART OF OUR LIVES. BUT RESEARCH SHOWS THAT TOO MUCH SCREEN TIME CAN HAVE A NEGATIVE IMPACT ON OUR PHYSICAL AND MENTAL HEALTH. WE CAN FEEL ANXIOUS ABOUT BEING ALWAYS ‘ON’ AND CONTACTABLE OR WORRY WE’RE MISSING OUT IF WE’RE NOT CONSTANTLY ‘PLUGGED IN’. LEARNING TO BALANCE THE TIME WE SPEND WITH TECHNOLOGY CAN HELP US BETTER MANAGE THOSE FEELINGS OF SCREENXIETY AND DAILY STRESS.

For many of us, technology isn't just a tool; it's a massive part of our everyday lives. We've grown up in the digital age, which brings lots of benefits but also challenges we may not be aware of. From smartphones and social media to gaming consoles, we're immersed in a vast digital world that can both empower and overwhelm us. Understanding how these technologies work and their impact on us can be the key to making them a positive part of our lives.

We live in a digital world The first step in managing our digital lives is realising how much screens are a part of our world. We can access the internet almost anywhere using our phones, tablets, laptops, and smart TVs. We have access to different platforms, each designed to cater to our needs and interests. Teens use an average of four different social media platforms, the most popular being YouTube, TikTok, Instagram and Snapchat. Add to that the option of classic social media like Facebook, or online forums like Reddit, and we’re spoilt for choice when it comes to connecting, sharing, and expressing ourselves. Social media platforms are designed to grab and keep our attention.1 Notifications, bold messages, and complex algorithms keep us scrolling because using social media activates our brain’s reward centre. The release of dopamine, a feel-good chemical also released during pleasurable activities such as eating or socialising, keeps us stuck in the cycle of scrolling for the next dopamine hit. Video games, like Fortnite and League of Legends, have also become a big part of our lives, with many of us playing these on our phones as well as other devices. The gaming industry is even bigger than music and movies combined!

Gaming and addiction Online gaming is fun, but it can also become addictive. Games are designed to be immersive, making it easy to lose track of time. This can lead to disrupted sleep, neglecting responsibilities, and strained relationships.2 To avoid gaming addiction, try to establish clear rules and boundaries about when and how often you play. Take breaks, balance gaming with other activities, and prioritise important responsibilities like homework and household chores before gaming.

Privacy and online safety Protecting our personal information and staying safe online is vital. Using strong, unique passwords and enabling two-factor authentication is important. Familiarise yourself with the privacy settings on your social media accounts. Adjust these settings to control who can see your posts and personal information. Regularly review and update these settings to ensure your privacy. Avoid sharing personal details like your full name, home address, phone number, and school information on public forums or with people you don't know well. And think before you share. Before posting anything online, consider whether it's something you'd be comfortable with the whole world seeing. Once something is online, it can be challenging to completely erase.

Tips to take on screenxiety Here are some tips to achieve better screen/life balance:

Balancing act It's important to strike a healthy balance between screen time and real-world experiences. It’s recommended that we spend no more than two hours a day on screens for fun (not including schoolwork). But many of us go way beyond that. Spending too much time on screens can lead to sleep problems, less physical activity, and fewer face-to-face interactions. We need to make time for physical activities, hobbies, and spending quality time with family and friends. Setting screen time limits can help us do that.

Social media and mental health Social media has both good and bad sides. It lets us connect with friends, be creative, express ourselves, and stay informed. But it can also impact our mental health. When we're on social media, we often see edited versions of people's lives (usually the highlights!) which can lead to comparisons and feeling that we may not be good enough. It can be helpful to do a social media clean out and unfollow or mute any accounts that make us feel bad about ourselves, how we look, and our lives. Cyberbullying is something we all need to be aware of. The internet can make it easy for people to remain anonymous and use social media to hurt, threaten, or embarrass others. If you ever experience cyberbullying, don't keep it to yourself. Talk to a trusted adult so they can help you address the situation. Remember, you're not alone, and there are people who care about your wellbeing. We can also do our part by not engaging in cyberbullying and reporting it when we see it happening to others. If you see content that makes you feel uncomfortable or unsafe, don’t be afraid to unfollow or block.

• Set screen time limits: Establish clear daily or weekly limits for screen time. You can use a screen time tracking app to help. Then set specific times aside for different activities, such as schoolwork, entertainment, and socialising. • Prioritise offline activities: Get a good balance of physical activities, hobbies, and sports that don’t involve screens. Spend quality time with family and friends and grow real-life connections. • Create tech-free zones: Designate areas in your home, like the dining room or bedroom, where you don’t bring screens. This encourages screen-free moments during meals and bedtime. • Digital detox-days: Dedicate one or more days per week to be screen-free or significantly reduce screen usage. Use this time for outdoor activities, reading, or pursuing hobbies. • Reflect on your screen habits: Be aware of why you’re using a screen. Is it for a specific purpose, or are you using it out of habit or boredom? Be willing to adjust your screen time schedule and limits as needed. Technology is everywhere in our lives, and it brings both meaningful connections and challenges. But, finding the right balance between screen time and real-world experiences is key to beating screenxiety. Remember, screens and technology should enhance our lives, not take over. 1 Social media algorithms warp how people learn from each other: https:// theconversation.com/social-media-algorithms-warp-how-people-learn-from-eachother-research-shows-211172 2 Blood, broken doors, holes in walls: https://www.theage.com.au/technology/videogames/blood-broken-doors-holes-in-walls-parents-of-game-obsessed-teens-beggingfor-help-20220819-p5bb91.html

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Staying in school: how to balance student life HIGH SCHOOL IS A BIG MILESTONE IN A TEENAGE LIFE. IT'S A TIME OF ACADEMIC CHALLENGES, SELF-DISCOVERY, AND PERSONAL GROWTH. DEALING WITH HIGH SCHOOL CAN BE BOTH REWARDING AND DEMANDING, BUT WITH THE RIGHT STRATEGIES, YOU CAN MAKE IT A HEALTHY AND POSITIVE EXPERIENCE.

It can be tricky to manage going through high school. You have expectations from parents, teachers, sports coaches, and friends. Also, every year can feel so different from the one that came before, it can be hard to keep track of all the changes you’re going through.

Manage your time wisely One of the key skills to master in high school is time management. The workload can be overwhelming, with assignments, exams, and extracurricular activities all needing your attention. To avoid stress and burnout, create a schedule that allows for a balance between academics, social life, and self-care. Prioritise tasks, set realistic goals, and avoid procrastination to make the most of your time.

Prioritise sleep Sleep is often overlooked by high school students, but it's crucial for your overall health and academic success. Aim for at least eight to nine hours of quality sleep per night. A well-rested mind is more alert, focussed, and better able to handle the challenges of high school. Establish a consistent sleep routine, limit screen time before bed, and create a comfortable sleep environment to ensure you get the rest you need.

Nurture your mental health High school can be emotionally taxing, so it's vital to pay attention to your mental health. Seek support from friends, family, or a counsellor if you're feeling overwhelmed or anxious. Practise stress-relief techniques like mindfulness, deep breathing, or yoga to help manage your pressures. Remember that it's okay to ask for help when you need it, and seeking professional guidance is a sign of strength, not weakness.

Eat nutritious meals A healthy diet is one of the building blocks of physical and mental health. Fuel your body with nutritious foods that provide essential vitamins and minerals. If you can, avoid eating too many sugary snacks and caffeinated drinks, as they can lead to energy crashes and affect your concentration. Students need the right nutrients to stay energised and focussed during the day.

Build a support system Having a support system is essential for navigating high school successfully. Connect with friends who uplift and encourage you, and lean on family members for guidance and understanding. High school can be challenging, but you don't have to face it alone. Building a network of supportive individuals can provide a sense of belonging and help you navigate any difficulties that arise.

Get involved in extracurricular activities Participating in extracurricular activities can be a fulfilling way to enrich your high school experience. Whether it's joining a sports team or a club or volunteering in your community, these activities can help you develop new skills, make friends, and reduce stress. However, keep in mind how much you’re doing; you don’t want to accidentally overcommit yourself. Aim to keep a balance to strike a between your academic responsibilities and extracurricular activities, while giving yourself time to rest.

Stay active Physical activity is not only beneficial for your physical health but also for your mental welbeing. Try to find time for regular exercise into your routine, whether it's through team sports, dancing, or simply taking daily walks. Exercise releases endorphins, which are natural mood lifters and can help reduce stress. Spending time either with others, such as in team sports, or outside, like on a nice stroll, are extra ways to keep you feeling refreshed and focussed.

Set realistic goals While aiming high is admirable, setting realistic goals is equally important. Understand your strengths and limitations and set achievable objectives. Don't compare yourself to others, as everyone's high school journey is unique. While this may be difficult to not think about, try to remember what you are your friends were like two years ago and how much you’ve changed since then. Focussing on your personal growth and progress can boost your self-esteem and motivation. High school is a transformative period filled with opportunities for growth and self-discovery. Remember that high school is just one chapter in your life, and by taking care of yourself, you're setting a strong foundation for a bright future. Embrace the journey, learn from your experiences, and enjoy the ride.

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GENTLE ON * LITTLE STOMACHS TOUGH ON PAIN

When used as directed For the temporary relief of pain and fever. Always read the label and follow the directions for use. Incorrect use could be harmful.

How long will I have to wear braces? Every case is different and it can take anywhere from six months to two years to complete a full course of treatment. This depends on a number of factors including the types of movements that need to be completed and the type of treatment you have selected. Your orthodontist will give you a better idea of your particular timeline when setting up your treatment plan.

What can I eat with braces?

A teen’s guide to orthodontics THIS ARTICLE HAS WAS ORIGINALLY PUBLISHED ON THE ORTHODONTICS AUSTRALIA WEBSITE.

EVERY YEAR, THOUSANDS OF TEENS UNDERGO ORTHODONTIC TREATMENT TO HELP THEM ACHIEVE THEIR BEST SMILE. WHILE PARENTS ARE OFTEN CONCERNED ABOUT THE COST AND DURATION OF THE TREATMENT, TEENAGE PATIENTS GENERALLY HAVE DIFFERENT QUESTIONS RUNNING THROUGH THEIR MIND BEFORE THEY GET STARTED. WE’VE COMPILED SOME OF THE BIGGEST QUESTIONS TO CREATE THE ULTIMATE GUIDE TO ORTHODONTIC TREATMENT FOR TEENS.

What types of orthodontic treatment are suitable for teens? While traditional metal braces are still the most popular option for teens, there are alternatives that may be suitable depending on the case. Minor corrections to crooked teeth or a misaligned jaw can often be achieved with clear aligners, while lingual braces are growing in popularity due to the fact that they are largely invisible when you smile. For more complex cases that require a fixed appliance, ceramic braces are also a great option for teens as they can achieve the same movements as traditional braces with a more subtle appearance.

Do braces hurt? When you first have your orthodontic appliance fitted there is some discomfort as your body adjusts to the gentle pressure on your teeth. In addition, you may experience some rubbing of the appliance against the inner cheek. Everybody experiences pain differently, but it should be only minor discomfort that will disappear after a couple of days. Painkillers and orthodontic wax may be used to ease any discomfort until you adjust to your new orthodontic device.

With all types of braces, it is important to avoid very hard and crunchy foods that can break the braces off the teeth – such as whole apples, whole carrots or crusty bread. Usually that doesn’t mean you have to avoid those foods altogether – for example, apples can be sliced and chewed carefully on the back teeth. Since clear aligners are a removable device that must be taken out when eating, there are no restrictions on the types of food you can eat while undergoing treatment. Immediately following an adjustment or orthodontic appointment, it is best to stick to soft foods such as bananas, pasta or soup if your teeth are feeling a little bit tender.

How do I look after my braces? Depending on the type of treatment you choose, your orthodontist will demonstrate the correct method of cleaning them. However, as a general rule you must brush your teeth at least twice a day, and rinse your mouth (and clear aligner tray) with cold water after every meal. Flossing is also an important part of your oral hygiene routine and should be done at least once a day. If you have traditional or lingual braces, you may choose to use an interdental toothbrush to floss around the wires. For clear aligners, it is important to clean your aligners daily in cold water (hot water will warp the plastic) and a dental solution. They should also be kept in their case when not in your mouth to guard against both bacteria and the risk of losing them.

Can I continue my hobbies as usual? No matter what type of orthodontic treatment you settle on, they shouldn’t get in the way of living your life. Teens who play a musical instrument such as a trumpet or flute may find that it takes a little bit of time to adjust to the new mouth placement with your orthodontic device. Sports are still safe to do with braces, but you will need to ensure you wear a mouthguard at all times in contact sports like football. If you already own a mouthguard, You will need a new mouthguard fitted to account for your new appliance to best protect your teeth.

Can I kiss with braces? Perhaps the most important question to teenage orthodontic patients. Yes, you can still kiss with braces. If the person you’re kissing also has braces, you should still be able to safely kiss without becoming entangled. However, if either of you can tell that you have a broken wire it is best to wait until after you’ve been to the orthodontist to fix the wire before kissing.

This has been reproduced with permission from the original author. To learn more, visit orthodonticsaustralia.org.au/a-teens-guide-toorthodontics.

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What causes acne?

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Acne is an inflammatory disease of the hair follicle and glands. The inflammation can be triggered by a microbiome that is out of balance—this is also called gut dysbiosis. Studies show that the gut microbiome of individuals with acne tend to have lower diversity of microbes and an imbalance of certain types of bacteria.1 Optimising the gut microbiome can help to reduce the inflammatory processes occurring in acne-prone skin.

Ask about Biome Acne™ Probiotic in-store References 1. Lee, Byun, & Kim. (2019). Potential Role of the Microbiome in Acne: A Comprehensive Review. Journal of Clinical Medicine, 8(7) 2. Rinaldi, F., Marotta, L., Mascolo, A., Amoruso, A., Pane, M., Giuliani, G., & Pinto, D. (2022). Facial Acne: A Randomized, Double-Blind, Placebo-Controlled Study on the Clinical Efficacy of a Symbiotic Dietary Supplement. Dermatology and Therapy.

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Make your move count IT'S TIME TO MAKE PHYSICAL ACTIVITY ENJOYABLE AND INCLUSIVE FOR EVERYONE. NOT ONLY DOES MOVING OUR BODIES MAKE US FEEL GOOD, THERE ARE HEAPS OF OTHER BENEFITS TOO. USE THIS PRACTICAL GUIDANCE ON HOW TO ENGAGE IN EXERCISE IN A WAY THAT WORKS FOR YOU. When it comes to exercise, the world is your oyster, and you get to pick the pearls that best suit your health goals. Whether you're into team sports, dance, yoga, or good old-fashioned jogging, there's an exercise style for everyone. Each type offers unique benefits

that can help you achieve your specific health aims, whether it's building strength, boosting your mood, or feeling more energised. Let’s explore how enjoyable movement can empower you to be your best, healthiest, and happiest self.

How much should I be exercising?

High intensity exercise

We should be aiming for at least 60 minutes of moderate to vigorous exercise every day, with at least three sessions of vigorous exercise a week.1 But there are still plenty of benefits even if you only complete low intensity exercise. Neighbourhood walks can lower your risk of heart disease and improve your mood.2 Walking outside may even provide a boost to your mental health.3

High intensity exercise involves short bursts of intense activity followed by brief periods of rest or low recovery. Activities like sprinting, intense weightlifting, or fast-paced circuit training are examples of high intensity workouts.

How do I know how intense my exercise is? A handy way to measure your exercise intensity is using the 'talk test', which checks how easily you can talk and sing during your exercise. As a rule of thumb:4 • If you can talk and sing without puffing at all, you're exercising at a low level. • If you can comfortably talk but not sing, you're doing moderate intensity activity. • If you can't say more than a few words without gasping for breath, you're exercising at a vigorous intensity.

Benefits of high intensity exercise include: • Calorie burn: High intensity workouts lead to a higher calorie burn in a shorter time, making it efficient for those looking to use up a lot of energy. • Cardiovascular fitness: It can significantly boost cardiovascular fitness, pushing your heart rate to its maximum and improving its effectiveness beyond what is possible with lower intensity exercise. • Strength and muscle building: Intense resistance training promotes muscle growth and strength gains. If you're looking to grow your muscles by increasing weight, a process called hypertrophy, you may want to consider a more vigorous form of exercise. • Time efficiency: High intensity workouts are time-efficient, making them suitable if you have a busy schedule.

Low intensity exercise

Choosing the right intensity for you

Low intensity exercise involves activities performed at a gentle, sustained pace. Think leisurely strolls, easy swims, or relaxed yoga sessions. The defining feature of low intensity exercise is that it keeps your heart rate at a moderate, sustainable level, and doesn't push it to the extreme. Some of the benefits of low intensity exercise include: • Sustainability: Low intensity activities are often accessible and can be undertaken by people of all fitness levels and ages. • Injury-friendly: They're gentle on the joints, which is ideal if you have injury issues, or conditions that affect your joints. • Stress reduction: Low intensity exercise has a soothing effect on our minds, reducing stress and supporting our mental health. This is particularly useful if doing any exercise at all makes you anxious or if you're already struggling with your mental health. • Consistency: Due to the gentle impact and enjoyable nature, we're more likely to stick with low intensity exercise in the long run. Sometimes, the best fitness plan is simply one you'll stick to!

The choice between low, moderate, and high intensity exercise hinges on various factors, including your fitness goals, physical condition, and personal preferences.

Moderate intensity exercise

Check in with your healthcare professional, like a GP, and your caregivers before starting a new exercise routine so you can figure out what's right for you.

Moderate intensity exercise strikes a balance between low and high intensity workouts. Activities at this level, such as brisk walking, cycling at a moderate pace, and swimming, elevate your heart rate and breathing rate, but not to an extreme degree. Some benefits include: • Cardiovascular health: Moderate intensity exercise boosts cardiovascular fitness (how well your heart and lungs supply your body with oxygen), leading to increased endurance and improved heart health. • Weight management: It can be effective in maintaining a healthy weight and helping with weight loss when combined with a balanced diet. Note that as your weight will likely fluctuate during puberty, you shouldn't think about managing your weight unless agreed with your doctor and caregivers. • Muscle toning: These activities engage various muscle groups, promoting strength and muscle tone. • Mood elevation: Moderate intensity exercise stimulates the release of endorphins, which can improve mood and reduce symptoms of anxiety and depression.

• Low intensity: Opt for low intensity exercise if you're new to exercise, recovering from an injury, or seeking a gentle form of physical activity. It's also an excellent choice for relaxation and stress reduction or if you're struggling with your mental health. • Moderate intensity: Choose moderate intensity exercise if you're looking to improve cardiovascular fitness, use some energy, or help build your muscles. It's a balanced approach and is recommended for almost everyone. • High intensity: If you're aiming for rapid weight loss, muscle building, or intense cardiovascular conditioning, high intensity exercise can deliver fast results. However, it may not be suitable for everyone as it can be very demanding on your body.

Choose what's right for you

Knowing that exercise isn't a one-size-fits-all deal means you you have the power to tailor your workouts to fit your health goals. Whether you're into low, moderate, or high intensity exercises, they all have something beneficial to offer. Want to supercharge your heart and muscles? High intensity workouts a few times a week are your go-to. When you want something more relaxed, opt for moderate intensity activities. And don't sleep on low intensity exercises; they're perfect for winding down, reducing stress, and keeping your health journey on track. The amount of physical activity you need: https://www.betterhealth.vic.gov.au/ health/healthyliving/The-amount-of-physical-activity-you-need Benefits of walking: https://walking.heartfoundation.org.au/benefits 3 Walking and mental health: https://mindshift.org.au/walking-and-mental-health/ 4 Exercise intensity: https://www.betterhealth.vic.gov.au/health/healthyliving/exerciseintensity 1

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Clinically proven to prevent allergies1,2 Use just once daily

Homemade snack benefits • Control over ingredients: When you make snacks at home, you have full control over the ingredients. Even if your snack isn’t the healthiest, it’s much better to know that when you make it! • Customisation: Homemade snacks can be tailored to your taste preferences and dietary restrictions. Or, if you want to make an unusual or specific snack, like cheese, chocolate, and spinach toastie, you’re free to mix those ingredients as you like. • Portion control: Pre-packaged snacks often come in large servings, making it easy to eat it all without realising how much you ate. Homemade snacks can be portioned out to control how much you eat, and how full you feel.

Looking like a snack SNACKS ARE AN ESSENTIAL PART OF BEING A TEENAGER, AS OUR BODIES ARE QUICKLY GROWING, SCHEDULES BECOME JAM-PACKED, AND WE WANT TO EXPERIMENT WITH NEW TYPES OF FOODS. When the snack cravings hit, it’s all too easy to reach for those colourful, tasty packages of store-bought snacks. But, if you’re looking to make healthier choices, you should check out what you have at home. With a bit of know-how, and an understanding of what is going into your body, it can be an easy decision to whip up some snacks at home.

The downside of store-bought snacks • Excessive sugar: Excessive sugar consumption can lead to weight gain, high blood sugar, and various health issues. These sugars can lead to energy crashes and increased cravings. • Unhealthy fats: Store-bought snacks often contain unhealthy fats, known as trans fats and saturated fats. These are associated with heart disease and other health problems, and are added to increase how long stores can keep these on shelves. • Artificial additives: Many packaged snacks are packed with artificial additives like preservatives, flavours, and colourings. These additives are used to enhance taste and appearance, but they can have a negative effect on our health.

Healthy homemade alternatives To help start your imagination, here are our recommendations for what you could eat: • Fresh fruit slices with nut butter: Start with fresh fruit like apple or banana slices, then pair them with a tablespoon of almond or peanut butter for a satisfying and nutritious snack. The natural sugars in the fruit are balanced by the healthy fats and protein in the nut butter. • Granola bowl: Create a granola bowl by layering Greek yoghurt with fresh berries and a sprinkle of granola. This homemade treat is rich in protein, probiotics, and antioxidants, making it a healthy snack to satisfy your sweet tooth. • Hummus and veggie sticks: Swap out chips and dip for homemade hummus and fresh vegetable sticks. Hummus is packed with protein and fibre, and when paired with colourful vegetables like carrots, cucumbers, and bell peppers, you get a nutrient-rich snack. • Oatmeal energy bites: Make a batch of oatmeal energy bites by mixing rolled oats with honey, almond butter, and your favourite add-ins like dark chocolate chips or dried fruit. These bite-sized treats are perfect for on-the-go snacking. • Sliced avocado on wholegrain toast: Avocado toast is a trendy and nutritious choice. Spread mashed avocado on wholegrain toast and top with a sprinkle of sea salt and red pepper flakes. The healthy fats in avocado will keep you feeling full and satisfied. Add some chopped tomatoes and some fetta for additional flavour. • Trail mix: Create your own trail mix by combining unsalted nuts, dried fruit, and a few dark chocolate chips. It’s a balanced blend of healthy fats, fibre, and a touch of sweetness. Simple yet delicious snacks at home means you not only control the quality of your snack, but also nourish your body with the nutrients it needs. So, if you’re tempted by that colourful bag of chips, see if you can snack on a homemade, healthy alternative that your body will thank you for.

• Few nutrients: This means you’re consuming a lot of calories without getting essential vitamins and minerals in return. Over time, this can lead to nutritional deficiencies and leave you feeling, and even looking, less healthy.

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Stay Leak-Free & Carefree With Pelvi Teen

Life’s Pesky Leaks Stop Here!

Recycle your medication blister packs AT BLOOMS THE CHEMIST, WE’RE COMMITTED TO A FUTURE WHERE EVERYONE, EVERYWHERE HAS ACCESS TO GOOD HEALTH AND WELLBEING. THIS MEANS ENSURING A HEALTHY ENVIRONMENT FOR FUTURE GENERATIONS TO INHERIT. CRUCIAL TO THIS IS RECYCLING WHAT WE CAN, AND REDUCING WASTE WHEN WE CAN’T. TO HELP US ACHIEVE THIS, IN 2022 WE PARTNERED WITH PHARMACYCLE, A LEADING RECYCLING SPECIALIST ORGANISATION.

What is Pharmacycle? Pharmacycle is Australia’s first and only end-to-end recycling program for medicinal blister pack waste. Blister packs are preformed packaging with individual slots, or “blisters”, often used for medicinal packaging. The packs combine several different materials, including plastic and aluminium, and are standard use for many medicines across the country. However as they use plastic, they can’t be recycled through traditional kerbside recycling, meaning it either contaminates that recycling or packs go straight into landfill.1 Pharmacycle use specialised technology to separate the materials into recyclables, playing a large role in reducing the amount of waste produced by our pharmacies. Blister pack recycling represents a significant breakthrough in recycling technology, and making the most of programs such as Pharmacycle can help ensure a greener, healthier future for our planet and loved ones.

Why blister packs? Blister packs are a very common form of waste. As the packs are made of different materials, which include plastic, they can’t be recycled through kerbside recycling. In NSW alone, plastic packaging and single-use items make up 60% of all litter that blister packs contribute to significantly.2 Primarily, this is mostly because blister packs are difficult to phase out. They store crucial medicines in individual compartments – the “blisters” – which must be protected to be effective. Blister packs help protect medications from outside factors like air and dirt, help

provide security by being tamper-proof, are easy to keep track of, and can be moved and stored with ease. As many users of medications have trouble sourcing and using them, these packs must be as accessible and safe as possible.

How does it work? Once collected, blister packs are transported to one of Pharmacycle’s local processing facilities, and through a series of mechanical recycling methods the aluminium is separated from the plastic and later turned into a range of new products.

When can I recycle my blister packs? You can drop off your used blister packs for recycling at any Blooms The Chemist pharmacy. Just look for the blue and white box cardboard receptacle (pictured above) or ask a team member. We're proud to be the first pharmacy brand in Australia to launch this initiative with Pharmacycle across our entire network. To find out more about our commitment to building a better future, including environmental initiatives and addressing the risks of modern slavery in our supply chain, visit bloomsthechemist.com. au/esg 1

About Pharmacycle: https://pharmacycle.com.au/about/

More single use plastics banned from today: https://www.epa.nsw.gov.au/news/mediareleases/2022/epamedia221101-more-single-use-plastics-banned-from-today

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Talking bodies IT’S NO SECRET THAT PUBERTY CAN CHANGE OUR BODIES IN LOTS OF WAYS. THE HORMONES FLOWING THROUGH OUR BODIES DURING THIS TIME CAUSE US TO GROW TALLER, STRONGER, AND MORE HAIRY. IT CAN BE FRUSTRATING TO WATCH THESE CHANGES HAPPEN AND HEAR OTHER PEOPLE COMMENT ON IT, BUT KNOW THAT MANY OF THESE PROCESSES ARE COMPLETELY NATURAL. Warning Please be aware this article discusses eating disorders which some readers may find upsetting.

We hear a lot about how puberty can alter how we think and feel, but sometimes the physical changes are just as strange. Seeing someone grow tall quickly, develop some hair on their arms and legs, or hearing their voice change in a matter of months can throw anyone. This can also come with lots of worries; about whether we look good, whether we’re healthy, or just if we’re normal. There’s nothing wrong with these feelings, and the best thing you can do is talk with a trusted adult about how you’re feeling.

How is my body changing? • Growing in height quickly

I’m having an acne outbreak, what can I do? Another common change during puberty is acne. Changes in our hormones can lead to an increase in oil production, which can clog pores and result in pimples. While acne can be frustrating, it’s a normal part of growing up. Some key points to remember: • Skincare: Developing a skincare routine that includes gentle cleansing and the use of products such as a cleanser or face wash can help manage acne. Remember that it’s essential not to squeeze or pick at pimples, as this can lead to scarring or possibly infection, which can make things worse. • Talk with a professional: If acne is severe and not improving with typical skincare treatment, (also known as over-the-counter treatments), consider seeing a skin specialist (dermatologist) for guidance. They can offer effective treatments tailored to your skin’s needs.

• Body changing shape • Breast development • Voice changes • Body hair growth • Oily skin, and potential acne

When should I be worried about my body?

Should I be worried about weight gain?

You should only be worried about your body if something is medically concerning. If you think there may be something wrong, chatting with a trusted adult or a health care professional is important. Here are some things to watch out for:

During puberty, it’s normal for both girls and boys to gain weight. Your body is going through significant changes, and this weight gain is a sign of growth and development. What’s important is not how much you weigh, but whether you’re keeping healthy. Here’s what you need to know: • Muscle vs. fat: Remember that you’re likely growing muscle along with fat. As your body develops and matures, it naturally increases muscle mass, which is important to support your adult body. • Healthy diet: Aim to eat a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins. While it’s key to be eating healthily during this time, don’t obsess over calorie counting or dieting. At this important stage of your life, the amount of food you eat is not as important as what you’re eating. Don’t forget that it’s okay to eat treats every now and again! • Physical activity: Staying active is crucial for your overall health. Regular exercise helps your heart health, supports muscle development, and boosts your mood. Whether you run, climb, swim, or lift, find something you enjoy and do it often. If your activity takes you outside, or involves other people, that’s an added bonus. • Metabolism: The way your body changes food into energy may change during puberty. For some, you may find yourself eating much more than normal but unable to gain weight. For others, your body may now be more sensitive to what you eat, and your weight may change more easily. However, you should prioritise how healthily you’re eating and not how much you’re eating. You should support your growing body with nutrients, (including protein, lean fats, simple carbohydrates, and essential vitamins and minerals), first before you worry about weight gain. • Talk to a professional: If you’re concerned about weight gain, talk about it with a healthcare professional. They can provide guidance on what’s healthy for your individual situation. Your local Blooms The Chemist Pharmacist can give you advice on your weight, and provide free and confidential advice.

• Irregular menstruation: It’s important to keep an eye on your periods. If you experience extremely heavy, painful, or irregular periods, talk to a trusted adult or healthcare professional. There may be a solution that makes your experience with periods much easier. • Rapid or common changes in weight: Significant and sudden weight loss or gain can be a cause for concern. Watch out if you’re experiencing these changes, especially if you notice other symptoms like feeling tired all the time, or going from often starving to not feeling like food at all. • Body image concerns: It’s normal to have mixed feelings about your changing body but watch in case these feelings become overwhelming and lead to unhealthy behaviours like extreme dieting or excessive exercise. • Eating disorders: Eating disorders like anorexia or bulimia can develop during puberty. It’s crucial to recognise the signs, which include obsessing about food, trying to minimise the calories you eat, or making yourself throw up. If you suspect you or someone you know is struggling with an eating disorder, talk to an adult you trust, or a doctor or nurse. Embrace the uniqueness of your puberty journey and remember that everyone develops at their own pace. As your body changes, try to love and believe in yourself. The main thing is to be healthy, so focus on eating the right things in the right amounts. All of these changes are actually your exciting bridge to being an independent adult. As scary and frustrating as these changes are, it’s much better than if these changes didn’t happen – which would mean you’d have to see a doctor! But if anything's worrying you, don’t stress alone. Talk to someone you trust.

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• Sauteing: Sauteing involves cooking food quickly in a small amount of oil or butter. It’s ideal for items like mushrooms, spinach, or thinly sliced chicken. The key is to keep the heat high and stir constantly for even cooking.

Easy-to-use healthy foods • Sweet potatoes: Loaded with vitamins and fibre, sweet potatoes are a fantastic addition to your diet. They can be roasted, mashed, or turned into healthy (or at least, healthier) fries. • Salmon: Salmon is rich in omega-3 fatty acids, making it an excellent choice for heart health. Baking or grilling salmon fillets with a simple lemon and herb seasoning is a breeze. Other lean meats are also handy if you’re comfortable cooking meats.

Anyone can cook IT’S HEALTHIER THAN TAKE AWAY FOOD, CHEAPER THAN DINING OUT, AND OFTEN A FUN EXPERIENCE IN OF ITSELF. LEARNING THE BASICS OF COOKING CAN HELP SET YOU UP FOR A LIFETIME OF TASTY TREATS, HEALTHY SNACKS, AND MAKING YOURSELF POPULAR AT HOME. Cooking can sound like a complicated task for beginners, but most cooking is done quickly and easily. By growing familiar with some common cooking terms, and learning the basics of what to do, you may find the shift to cooking your own meals is much easier than you first thought. Pick your favourite ingredients, decide what delicious seasonings to use, select a method of cooking, and away you go!

Common cooking methods • Pan-frying: Pan frying, is a shallow frying method typically used for foods like chicken cutlets or fish fillets. Simply heat your pan, drizzle some oil or sauces, and begin cooking. While frying can be delicious, it’s important to use the right oils (olive oil is a good place to start) and ensure the food isn’t overly greasy. • Baking: Baking is a foolproof way to cook for beginners. It involves using dry heat to cook food in an oven. Popular dishes include baked chicken, fish, and roasted vegetables. Simply preheat the oven, season your food, and let it do the work. Baking is hands-off and yields nutritious meals with minimal effort. • Grilling: If you want to infuse a smoky flavour into your dishes, grilling is the way to go. Lean meats like chicken breasts and vegetables like bell peppers and zucchini are perfect for the grill. Use a marinade or a drizzle of olive oil and seasonings to enhance the flavour. • Stir-frying: Stir-frying is quick and healthy, especially for vegetables and lean proteins. Heat a small amount of oil in a pan, toss in your ingredients, and keep them moving. Stir-frying retains the vibrant colours and crunch of veggies while creating delicious, well-seasoned dishes. • Boiling: Boiling is the simplest of all cooking methods. Just bring water to a boil, add your ingredients (like pasta, eggs, or potatoes), and let them cook until they’re done. Don’t forget to season the water with a pinch of salt for flavour.

• Spinach: A nutrient-packed leafy green, spinach is perfect for salads, stir-fries, and omelettes. It’s quick to cook and adds a healthy dose of vitamins to your meals. • Broccoli: Broccoli is a vegetable with many health benefits. Even better, you can steam it, roast it, or stir-fry it, and it pairs well with seasonings. • Quinoa: This versatile grain is a nutritional powerhouse, packed with protein and fibre. It’s a great alternative to rice or pasta and can be used in salads, as a side dish, or in grain bowls.

Common seasonings • Salt and pepper: The basics of seasoning: salt enhances flavours, while pepper adds a touch of heat. Use them to season almost anything. There’s a reason you find them on almost every table of every restaurant in Australia! • Garlic: Fresh or powdered, garlic gives a delightful, aromatic flavour to dishes. It’s a staple in many different cuisines around the world. • Olive oil: A healthy cooking oil that can be used for sauteing, roasting, and making simple vinaigrettes. It adds a rich, fruity undertone to your food. It also helps stop what you’re pan frying from sticking to the pan. • Herbs: Fresh or dried herbs like basil, thyme, rosemary, and oregano can make your dishes extra tasty with their unique flavours. They’re especially great for seasoning meats and vegetables. • Soy sauce: An umami-rich condiment that adds depth of flavour to stir-fries and marinades. Try low-sodium soy sauce for a lighter alternative. If you’re looking to put your skills into practice, check online for some easy, healthy meals, or give our recommendations a try: • Baked lemon herb chicken with quinoa and Steamed Broccoli • Grilled veggie skewers • Spinach and mushroom sauté with garlic • Sweet potato fries Cooking as a beginner doesn’t have to be intimidating. By learning some common cooking methods, incorporating easy-to-use healthy foods, and experimenting with common seasonings, you can create delicious, nutritious meals. With practice, you’ll soon discover the joy of creating your own healthy and satisfying dishes right at home. Happy cooking!

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Always read the label and follow the directions for use. 38

Making wishes come true MAKE-A-WISH AUSTRALIA IS ONE OF THE COUNTRY’S MOST WELL-KNOWN CHARITIES, DELIVERING UNFORGETTABLE WISH EXPERIENCES FOR CRITICALLY ILL KIDS AND THEIR FAMILIES. BLOOMS THE CHEMIST IS PROUD TO BE A LONG-TIME SUPPORTER OF MAKE-A-WISH, RAISING OVER $1.7 MILLION IN FUNDS OVER OUR SEVEN-YEAR PARTNERSHIP. LEARN MORE ABOUT THIS LIFE-CHANGING ORGANISATION AND THE INCREDIBLE WORK THEY DO AROUND AUSTRALIA AND BEYOND.

Who are Make-A-Wish? The Make-A-Wish organisation was founded over 40 years ago in the USA, when a critically ill child named Chris was given his first wish. The joy experienced by Chris and his family inspired the founding of Make-A-Wish, which now operates in over 50 countries, granting over 520,000 wishes worldwide.1 Make-A-Wish Australia was established in 1985, and has since granted over 10,000 wishes for children in every state and territory.

What do Make-A-Wish Australia do? It's estimated that in Australia, over 9,500 children have a lifethreatening illness, such as heart conditions, cystic fibrosis, or cancer. Many of these kids will grow up to be normal, healthy adults but it’s hard to enjoy being a kid when you’re fighting off serious illnesses. Granting wishes to children isn’t just a nice gesture – it provides tangible improvements to young people’s resilience, hope and wellbeing.2 Every wish is unique, just like the imagination of every child. Whether it’s making unicorns fly or sending a boy to the moon, the Make-A-Wish team and volunteers do their best to bring a wish kid’s dream to life and create an unforgettable experience for the child, their family and community.

Better together Since partnering with Make-A-Wish Australia in 2016, Blooms The Chemist’s network of stores and community supporters have organised numerous fundraising events and campaigns to make incredible wish experiences possible for kids like Hannah. Eight-year-old Hannah was diagnosed at birth with hypoplastic left heart syndrome, which meant the left side of her heart didn’t form. This required three open heart surgeries in her first year and 155 days in hospital before she was able to go home. Aged five, she was diagnosed with the rare Ayme-Gripp syndrome, which means Hannah cannot hear or speak, is vision-impaired and has an intellectual disability. “Hannah loves anything with lights,” said Hannah’s mum, Emma. “Her school has a sensory room and she loves that. It has been her

long-time wish to attend Vivid Sydney.” In May 2022, her wish was finally granted after being put on hold throughout the COVID-19 pandemic. “She was so excited when we found out that her wish would finally come true.” After hearing about Hannah’s story through Blooms The Chemist, Destination NSW, the team at Vivid Sydney 2022, Blooms The Chemist and Make-A-Wish worked together to create an unforgettable experience for Hannah and her family. This included a trip to Sydney for the whole family, a VIP tour of Vivid Sydney, and a once-in-a-lifetime opportunity for Hannah to ‘turn on the lights’ at Darling Harbour with a giant button. “Hannah was so surprised by this experience, bringing her much joy and happiness,” said Hannah’s dad, Richard. “Despite her health challenges, she’s a bright and bubbly person and that evening was such a magical moment for her and our family and friends. To now add to that a trip to Sydney to experience the scale of Vivid, we cannot thank enough everyone involved for their support in making this wish come true for Hannah.”

The impact of your support Just by shopping with Blooms The Chemist, you’re making it possible for wishes to come true. Blooms The Chemist donates a percentage of profits to support kids like Hannah and our stores organise regular fundraising drives and events to raise awareness of the important work of Make-A-Wish. To get involved with Make-A-Wish and help grant a critically ill child’s wish, ask your local Blooms The Chemist how you can support local fundraisers or to donate online, visit makeawish.org. au/support/ways-to-donate/donate. Together, we can make the impossible possible. World Wish day: https://www.makeawish.org.au/news/world-wish-day-2022#:~:text =29%20April%20is%20World%20Wish,wishes%20this%20World%20Wish%20Day

Why wishes matter: https://www.makeawish.org.au/wishes/why-wishes-matter

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