HIGH CHOLESTEROL: HOW TO KEEP IT IN CHECK ALLERGY RELIEF: SOLUTIONS TO CLEAR THE AIR FITNESS REVITALISED: SIX WAYS TO GET ON TRACK MENOPAUSE DECODED: EMBRACE THE CHANGE
Welcome to the Spring issue of Health Check! This beautiful time of year is the chance to make the most of the warmer weather and get out into nature before the chaos of the silly season begins. But if pollen leaves you sore-eyed and sneezing, you’ll want to get a handle on allergies with ‘Clear the air’ (page 8). And to really make sure you enjoy yourself right the way through the festivities, find out how to keep your energy levels
boosted (page 12), your immunity strong (page 18) and get a good night’s sleep (page 30) with our expert advice and helpful tips. Plus, you can discover the latest advice on keeping back pain at bay (page 16), six of the simplest ways to give your fitness regime a Spring clean (page 20) and how to keep on top of common foot problems with ‘Sole survivor’ (page 27). It’s everything you could need to finish the year in good health – enjoy!
Ask a Pharmacist
MORE THAN TWO MILLION AUSTRALIANS LIVE WITH HIGH CHOLESTEROL.1 SO, WHAT EXACTLY IS IT, AND WHAT CAN YOU DO TO KEEP IT AT A HEALTHY LEVEL?
by Casey Shannon, Blooms The Chemist Pharmacist.
What is cholesterol?
Cholesterol is a waxy substance produced by the liver and found in certain foods. It’s essential for life, but too much cholesterol can lead to fatty deposits in blood vessels, which can restrict blood flow. It can also increase the risk of serious health conditions, including:
• heart disease
• stroke
• blood clots
• narrowed or damaged arteries.
Around 3.4% of 35–44-year-olds are affected. For the over-75s, the figure rises to nearly a third.1
There are two types of cholesterol: high-density lipoprotein (HDL, known as ‘good cholesterol’) and low-density lipoprotein (LDL, known as ‘bad cholesterol’). Unsurprisingly, it’s the bad one that causes problems.
The cholesterol level that’s considered healthy isn’t the same for everyone and will depend on several factors, including your age and family history.
How can I determine if my cholesterol is too high?
Your local Blooms The Chemist offers total cholesterol screening, which will allow you to get a good picture of your cholesterol health and help you determine if further testing is needed with your GP.
How can I lower my cholesterol?
You can’t change your age or your family history, but there are several steps you can take to reduce your cholesterol to a healthy level:
• Choose a healthy diet: Eating too many high-fat foods such as red meat, butter, hot chips, sweet treats and coconut oil can increase the amount of LDL in your blood. A healthy balance of veggies, fruits and whole grains, beans, lentils and lean chicken can make a real difference.
Add a chopped banana and strawberries to a bowl of porridge for the perfect cholesterol-busting breakfast.2
• Introduce daily exercise: As little as 20 minutes of physical activity a day can raise good cholesterol levels and lower the bad type. The Heart Foundation recommends working up to 30–60 minutes of aerobic and resistance training a day.3
• Stop smoking: Your blood circulation will improve within three months of giving up smoking. After a year, your cholesterol levels are likely to decrease, and your chances of getting heart disease will usually be halved.
• Cut back on alcohol: A moderate amount of red wine can actually lower cholesterol as it contains a plant chemical called resveratrol, which has a mild antioxidant effect.
But other types of alcohol can increase cholesterol, so it’s important to stay within the recommended number of units. The advice is for healthy men and women to drink no more than 10 standard drinks a week and no more than four standard drinks on any day.4
• Maintain a healthy weight: For every 5kg you’re overweight, your body may produce 10mg of extra cholesterol every day.5
• Take medication: If your cholesterol is high, your doctor may prescribe medication. Statins are widely used, particularly in older patients, as they can reduce the amount of cholesterol your body produces.
• Book a cholesterol health assessment: Book a free cholesterol screening test online at bloomsthechemist.com.au/booking or visit your local Blooms The Chemist and speak with your Pharmacist.
For every 5kg you’re overweight, your body may produce 10mg of extra cholesterol every day.
Cholesterol myth-busting
• Slim people can’t have high cholesterol: Weight certainly matters, but family history and other lifestyle factors can cause high cholesterol, so it’s a good idea to ask your Pharmacist for a screening regardless of your waist measurement.
• Only men need to worry: It’s true that women who are pre-menopausal have lower levels of cholesterol than men, but cardiovascular disease is still the leading cause of death in women. Health professionals recommend that women approaching menopause should have their cholesterol checked.
• Cholesterol medication means I don’t have to watch what I eat: Prescribed medications are likely to be less effective for those who exercise less and have an unhealthy diet.
Always read the label and follow the directions for use. right for you?
Pharmacist focus
Tong Thai
BLOOMS THE CHEMIST MILLER
How long have you been a Pharmacist?
I’ve been a registered Pharmacist for 30 years, but I’ve been working at Blooms The Chemist Miller for 26 years. I’m now an owner and have been for the last 21 years.
What made you want to become a Pharmacist?
I’ve always wanted to be involved with the health industry, and being a Pharmacist means I’m able to provide essential services to the local community when they need it.
for Easter, Mother’s Day and Christmas, and we work closely with the Aboriginal Chronic Care Program in Miller. This aims to provide healthcare to Aboriginal and Torres Strait Islander people living with chronic diseases.
How do you support your team and customers?
We focus on our customers’ health concerns and their needs when they come and visit us in-store. For our team, we celebrate our success every year to show our appreciation for their hard work.
What is the most important thing you’ve learnt as a Pharmacist? You need to have a strong sense of ethics and values to which you hold yourself. It’s also great to have a good mentor because the advice they provide is often valuable.
How do you relax or spend your free time?
Mainly with my family, but I’m not sure my kids let me relax! Sometimes I prefer to be at work.
What’s the best thing about your community?
I love its diversity and how friendly everyone is – especially my loyal customers.
How does your pharmacy give back to the local community?
Our pharmacy has existed for over 40 years in the same centre, so we’ve worked hard within the local community. We support the Seniors Group and the local primary school, and we sponsor the local junior football team.
We hold morning tea events to raise money for the Make-A-Wish Foundation (which helps fulfil the wishes of seriously ill children) and the Gidget Foundation (which supports the emotional wellbeing of expectant and new parents). We also organise raffles
What are four things you couldn’t live without?
My wife, my kids, sports and good sleep.
What’s the number one health tip you’ve learnt over the years?
Eat well and incorporate some exercise into your lifestyle.
Do you have a quote you live by?
Happy wife, happy life!
What are you excited about for the future of your store?
Providing a full scope of practice and more health services to the community. Our pharmacy in Miller services the needs of a diverse range of people, and we see our role in supporting their health and wellbeing as our true calling and purpose. I’m grateful we have the opportunity to increase this support and care.
If you could give a shout out to one of your regular customers, who would it be and why?
While there are many regular customers I love, one who always inspires me when she visits is 103-year-old Violet. Her strength and her sense of humour remind me that we can always strive for good health.
Spring represents renewal, a return to warmth and colour, and the gateway to Summer. But the early days of September are a struggle for many Australians. As gardens bloom again, so too does allergic rhinitis – better known as hayfever – and much like the flowers of Spring, it’s on the rise.
“Nearly one in four Australian adults suffer from allergic rhinitis, better known as hayfever,” says Dr Alex Headley, an allergist and clinical immunologist working in Sydney.1
“There’s been a steady increase in the prevalence of hayfever over many decades, similar to that of other allergic disorders such as eczema, asthma and food allergies.”
Common symptoms include a runny nose, watery eyes and incessant sneezing. While not life-threatening, moderate to severe hayfever can significantly impact an individual’s quality of life, Dr Headley adds.
“Your social and occupational activities can take a hit,” he says. “And the ongoing financial burden of medications to treat allergic rhinitis can also be significant.”
“Nearly one in four Australian adults suffer from allergic rhinitis, better known as hayfever.”
Reasons for sneezin’
During hayfever season, which typically begins in September and continues until the end of December, grass, weed and tree pollens are the most common airborne allergies, but they’re not the only culprits.
“Grass pollen is the most likely trigger in the majority of patients,” says Dr Headley, who as co-director of Allergy Immunology Associates, a private practice specialising in the treatment of allergic disorders, sees the gamut of hayfever triggers.
“But it’s important to note that many patients are polysensitised. That is, they suffer from having more than one allergic trigger.”
A study by the Medical Journal of Australia found that around 60% of hayfever sufferers in the greater Sydney area were sensitised to house dust mites, while 46% were sensitised to one or more of the grass pollens, and only 27% to mould.
“This suggests house dust mites are more common triggers, but a patient may be allergic to cats, dust mites and grass pollens, all of which may be driving their hayfever.”
Dry those eyes
With many households preparing for their annual Spring clean, reaching for the tissues and accepting hayfever as a fact of life is tempting. But there are steps you can take to mitigate the impact it can have on you and your family. The first is to determine the cause of your hayfever.
“Minimising exposure to aeroallergens makes a big difference.”
“It’s very important that patients are properly assessed by a trained allergist to appropriately identify the triggering allergens,” Dr Headley says.
This assessment, which may involve a physical examination or a skin prick, makes step two much easier: remain indoors when possible, especially during windy days.
“Minimising exposure to aeroallergens makes a big difference,” Dr Headley says.
Your cleaning routine should also target dust mites through regular hot washing of sheets and pillowcases and eliminate mould by vigorously cleaning bathrooms and other damp areas with bleach and mould-killing products. It’s also good to store away dust magnets such as spare woollen blankets.
Mowing the lawn is one of the worst offenders when it comes to pollen exposure; so hard as it may be, give your lawnmower a rest during September and October.
But if hayfever is hitting you hard, Dr Headley recommends opting for medical management. Intranasal corticosteroid sprays, antihistamines and saline flushes can all help keep symptoms under control.
Long-term sufferers may also consider allergen-specific immunotherapy to desensitise against airborne allergens.
Dr Alex Headley, an allergist and clinical immunologist, believes clearing up false impressions about allergies can help get to the root of your affliction. Some of the more common misconceptions he encounters include:
• grass and Spring flowers triggering all allergic symptoms
• grass pollen allergy is the cause of all hayfever
• people saying they are allergic to grass, not grass pollen.
Breathe again
Hayfever may be an annual nuisance, but it doesn’t have to control your life. Dr Headley says it’s possible to get on top of the situation and make the most of Springtime through careful management.
“While hayfever can result in troubling symptoms, these treatment strategies can make a real difference to the lives of people suffering from allergic rhinitis.”
Stress-less solutions
Silly season is just about to hit and with it, a whole lot of pressure. But help is at hand with our expert tips, tricks and clever ideas to soothe your spirit and ensure you can tackle the end-of-year whirlwind with a spring in your step.
It’s that time of year when we’re faced with a whole lot of social activities, holiday preparations and the stresses of final school exams. The festive season, while joyous, can also be a time of increased stress, financial pressures, late nights, indulgent foods and strained routines, with Australians reporting that we experience our highest levels of stress during this end-of-year period and 24% of us admitting to concerns about our mental health.1
To help you easily navigate these busy few weeks, we’ve compiled a list of research-backed tips to help you find the balance you need to stay the course and still have fun!
Give yourself permission
Part of the pressure at this time of year comes from the expectations we put on ourselves and those we feel from others. So, apart from getting enough sleep, eating well and practising known stress-relievers such as yoga or meditation, it’s important we treat ourselves in the same way we would a friend. Be the support you need and take the advice you’d give a loved one in the same circumstances.
Set boundaries
It’s easy to become overwhelmed by social obligations and end-of-year commitments. Setting clear boundaries can help manage stress. Be selective about the events you attend and allocate time for self-care.
Use a planner or digital calendar to schedule your activities, ensuring you have space for relaxation and personal time. Getting your ‘to-do’ list out of your brain and into a planner will remove some of the noise in your head and leave you the mental space to function more effectively.
Be as firm about booking these breaks as you are about attending the end-of-year school assembly or extended family BBQ, and remember that it’s okay to say no. You don’t have to do or attend everything.
Invest in creativity
Creative pursuits can be incredibly therapeutic. Activities like drawing, painting, writing, crafts or playing a musical instrument allow you to express yourself and take your mind off stressors. Studies show that creative activities can enhance overall wellbeing and reduce stress.2 Doing so isn’t an indulgence or a waste of time when there’s so much else to do; it’s an investment in you.
Connect with nature
Spending time outdoors for as little as 20 minutes has been shown to reduce stress by lowering cortisol levels and improving mood.3
The Japanese refer to this as forest bathing, and research shows that it can take things down a notch.4 Nature walks,
beach visits, or even time in your garden, can all be beneficial. Try incorporating nature into your daily routine, even if it’s just a short walk in a nearby park or grounding yourself by walking barefoot on grass.
Practise gratitude
Research suggests that cultivating gratitude can significantly impact your mental health for the better.5 Keeping a gratitude journal, where you write down things you are thankful for daily, can help you shift your focus from stressors to positive aspects of your life.
But if that’s not your thing then a simple ‘count your blessings’ in the shower each morning or while you’re waiting for the kettle to boil can help put worries into perspective.
Seek professional support
It’s okay not to be okay – that’s a crucial message for all of us to accept for ourselves and pass on to others. Studies show that those who struggle to accept that they’re not doing so well end up worse off than those who do.6
If stress becomes overwhelming, seeking professional support can be a valuable step. Your GP or mental health professional can provide strategies and support tailored to your needs. Services like Lifeline Australia and Beyond Blue offer resources and counselling for those experiencing high levels of stress or anxiety. Remember there’s no shame in asking for help.
What are the health impacts of stress?
• Double trouble: Stress can have a profound impact on both our brain and body, with chronic stress leading to significant changes and potentially harmful effects.
• Brain changes: Excessive stress can lead to an overproduction of myelin (the fatty, white, insulating matter) in the brain, potentially causing long-term structural changes in the brain's connectivity.7
It can also shrink the hippocampus, the area of the brain that’s crucial for memory and learning. Elevated cortisol levels from stressful situations can interfere with the formation of new memories and make it difficult to recall existing ones.
• Physical changes: Chronic stress can contribute to a whole host of physical health problems. These include hypertension, weakened immunity, digestive issues, muscle pain, breathing problems, sexual and reproductive issues, hormonal imbalances, skin condition flare ups, hair loss and weight changes.
Power up! How to boost your vitality
Feeling drained and struggling to keep up? Try these strategies to help you say goodbye to fatigue and hello to a more energised you.
If the frenetic pace of everyday life often leaves you running on empty, you’re not alone. Over 1.5 million Australians have consulted their Doctor about feelings of exhaustion and low energy, while it’s estimated that nearly a quarter of workplace accidents and a fifth of fatal road crashes are caused by fatigue. 1,2,3
So, what causes low energy levels, and how can we give ourselves a much-needed boost?
Sleep deeper
It may seem obvious that we feel more able to take on the world after a good night’s sleep, but it’s not as simple as that.
How wide awake we feel depends not on how many hours of shut-eye we manage but on the quality of our sleep. When we first drop off, our breathing and heart rate decrease, but it’s only during deep sleep – also known as rapid eye movement (REM) sleep – that our body regrows tissue and builds stronger bones and muscles. It also helps us feel mentally alert the following day.
REM sleep is more common in the first third of the night, so getting more of it means eliminating things that stop you from falling asleep, such as caffeine, too much screen time or eating big meals before bed.4 It also helps to avoid naps and to wake up at the same time each day.
Catch some rays
Exposure to natural sunlight improves our mood and gives us an injection of energy by increasing the production of serotonin, a chemical in our brain. It also helps us feel less stressed and more focused.
Scientists suggest that between 15 and 30 minutes a day of sunlight is ideal. Fortunately, slapping on sunscreen doesn’t affect the process – in fact, you’ll still feel the benefit when you’re in the shade, as the light entering your eyes triggers the brain’s reaction.5
Stay hydrated
Not drinking enough fluids is a major cause of low energy, and it’s surprisingly easy to become dehydrated quickly.
In just an hour of brisk walking or playing sports in hot weather, we can lose up to a kilogram of water without realising it.6
Many people with mild dehydration think they’re hungry or overly tired when they need a glass or two of water instead.
Even without breaking a sweat, we still need to top up on liquids to give us the oomph to get through the day.
Eat for energy
Eating smaller meals more often instead of a single blowout session can help avoid energy crashes.7
Make sure you’re getting enough Vitamin B12 as it’s crucial for converting food into energy and producing red blood cells to transport oxygen and give you some get up and go. Good sources include fish, meat, poultry, eggs, dairy products and fortified cereals.
An iron deficiency can slow down our metabolism, making it harder for the body to generate energy from nutrients. So, if you need a quick pick-me-up, reach for some leafy spinach, high-fibre cereals, or prunes.
Watch your coffee intake. Experts recommend no more than four cups daily – and don’t have them too late in the day.8
In just an hour of brisk walking or playing sports in hot weather, we can lose up to a kilogram of water.
Natural energisers
• Take a break: Studies show that if we don’t stop for a breather, our brain power soon begins to drop.9 The best ratio? Working for 52 minutes before resting for 17 minutes.
• Meet with friends: Socialising stimulates our brain and reduces anxiety, giving us more fuel for getting the most out of the day.
• Meditate: Research shows that taking a few minutes for some calm mindfulness gives our energy levels a shot in the arm. It also helps us sleep more soundly.10
From understanding the root causes to exploring treatments, here’s how to find lasting relief from an aching back with small changes that make a big difference.
Lower back pain is a problem that does not discriminate: male or female, young or old, up to 80% of adults will suffer at some point.1 It’s Australia’s most common cause of sick days, and although it’s mostly associated with older people, the first incidents normally occur between the ages of 20 and 40.2
Short-term (acute) attacks generally last from a few days to a few weeks. If the pain lasts up to three months, then it will be regarded as subacute, and anything beyond that will be considered chronic – with 20% of sufferers getting to that point.3
Lumbered with a whole range of symptoms
Along with affecting both genders and all adult ages, similarly the degree of pain and the area affected can vary widely. Pain can come on slowly or suddenly and range from mild to unbearable, either in a small localised area or across the whole lower back.
It’s not a one-size-fits-all problem. Symptoms can include:
• a sharp pain in the lower back (with or without stiffness)
• a dull ache in the lower back (with or without stiffness)
• pain radiating to the buttocks, legs or even feet
• tingling, numbness, or pins and needles in the buttocks, legs and feet.
While all these symptoms are usually mild and settle by themselves, there are instances where pain is complex and ongoing and will need to be assessed by a specialist. X-rays, scans or ultrasounds will be used to find the cause of this pain.
Causes of back malfunction
Lower back pain is most often a mechanical problem. Like a complicated machine, nerves, tendons, ligaments and muscles come together with the spine’s bones (vertebrae), discs and spinal cord to form a complex system. It only takes one part of the machine to malfunction, and the warning light comes on –pain in the lower back.
Tight hamstrings or even calves, for example, can result in back pain as they pull the whole system out of whack. So, the exact location of where the pain is centred and any additional symptoms can help identify the underlying cause quickly.
Pain can come on slowly or suddenly and range from mild to unbearable, either in a small localised area or across the whole lower back.
Problems with the spinal column tend to affect the middle of the lower back, whereas muscles and ligament problems tend to affect the sides of the lower back.
Lumbar degeneration, arthritis, disc problems and scoliosis are all possible causes of back pain, too.
Back these treatments
Reducing pain is the first concern, and this is usually achieved with the following:
• Pain relief tablets.
• Anti-inflammatory tablets.
• Analgesic creams applied to the area in pain.
• Hot or cold packs placed on the area.
Your Pharmacist or GP might advise a few days of rest, but it’s important to maintain some movement to avoid stiffening in the area. Using foam rollers or being given a series of stretches for the legs and buttock area can help get your body working again.
If the pain is chronic and ongoing, you may need to see a specialist to explore further treatment options.
Risk factors and prevention
Given that back pain occurs mostly in older people, you might consider it an unavoidable consequence of old age.4 It’s not. It’s very much preventable and is more a result of the following:
• Lack of exercise.
• Being overweight.
• Poor posture when sitting or standing.
• A job involving heavy lifting.
How to back away from pain
Exercise, stretching and improving posture are ways to combat and avoid the inevitability of lower back pain.
Strengthening your muscles at least two days a week will help, with research showing that Pilates is great for improving your core and supporting your back. 5 Yoga and walking are also recommended activities.
You should also try to sit and stand up straight and avoid hunching. If you have a desk job, get yourself an ergonomic chair or workstation.
Set alarm reminders on your phone to check your posture or write a note on a colourful pad by your computer to give yourself a nudge.
Here are the best ways to keep the bugs at bay so you don’t succumb to colds and flu just as the weather warms up.
As the flowers bloom and temperatures rise, Spring presents the perfect opportunity to bolster your immune system. Transitioning from Winter’s chill to warmer weather brings the beauty of blossoming landscapes and a potential rise in allergies and seasonal illnesses. Ensuring your immune system is in top shape can help you fully enjoy this vibrant season.
Eat well
A balanced diet rich in vitamins and minerals is crucial for maintaining a strong immune system. According to Nutrition Australia, citrus fruits, berries, spinach and nuts are excellent sources of essential nutrients vitamins C and E, which are powerful antioxidants.1
Molecular nutritionist Dr Emma Beckett emphasises the importance of a varied diet. “A rainbow of fruits and vegetables ensures a wide range of nutrients that support immune health,” she says.
Drink enough fluids
Proper hydration is essential for overall health, particularly for the immune system. The Australian Dietary Guidelines recommend drinking plenty of fluids as they help transport nutrients to cells and flush toxins from the body.2
Current advice is that women should have about two litres of fluids daily and men about 2.6 litres, adjusting for age, activity level and the type of climate.
Prioritise sleep
Insufficient sleep can weaken the immune response, making the body more susceptible to infections with adults needing 7–9 hours of sleep per night.3
Exercise regularly
Physical activity boosts the immune system by improving circulation and helping immune cells move more efficiently through the body.4
It’s recommended that adults aged 18–64 are active most days, if not every day.5
Manage stress
Stress management techniques such as mindfulness, meditation and yoga have all been shown to reduce stress hormone levels and boost immune function.6
Get enough vitamin D
Without vitamin D, T-cells, a type of white blood cell, can’t react to and fight off serious infections.
However, despite Australia’s sunny climate, one in three Australian adults has vitamin levels that are considered to be too low.7 Safe sun exposure and, if necessary, supplements can counteract this.
Limit alcohol and avoid smoking
Alcohol can impair the immune cells in the lungs, making the body more susceptible to respiratory infections, while smoking similarly damages the respiratory system and weakens our immunity.
Healthy adults should drink no more than 10 standard drinks a week and no more than four standard drinks on any one day, while pregnant or breastfeeding women should avoid alcohol altogether.8 There is no safe level of smoking.
One in three Australian adults has vitamin levels that are considered to be too low.
Consider probiotics
Gut health plays a vital role in overall immunity. Between 300 and 500 types of bacteria live in our gastrointestinal tract, which contains around the same number of microbes as there are human cells in our body, if not more.
Probiotics, found in yoghurt, kefir and fermented foods such as pickles, sauerkraut and kimchi, can enhance gut flora, the ecosystem of microbes that live in our intestines and support our immune system.
Research also suggests that probiotics can reduce the duration and severity of respiratory infections.9
Six ways to revitalise your fitness routine this Spring
Shake off the Winter blues with ideas to boost your mood and health – no matter your age or fitness level.
Did your exercise routine fade away along with your tan this Winter? You’re not alone. A 2024 study found that Australians do an average of 15 fewer minutes of light physical activity each day in Winter compared to Summer.1
As the temperature rises, you might feel your mojo making a comeback and wonder which types of exercise to tackle to boost your health and wellbeing. Beyond looking good, you probably want to feel your best and find a routine you love enough to stick to year-round. But how?
“Do something you enjoy, do it with other people, and don’t go too hard too soon,” says accredited sport scientist and physical performance coach Kurt Vogel. “Consistent movement is better than no movement at all, so don’t feel guilty if the exercise you like to do isn’t in the gym.”
Here are six ways to refresh your fitness routine this Spring and transform exercise from a chore into a daily habit you enjoy.
1. Examine your motives
When Norwegian researchers followed new fitness club members for a year, they found that those who exercised regularly rated the motives of enjoyment and challenge higher than those who didn’t exercise regularly.2
Choose a workout you genuinely enjoy and that challenges you to help you stick to your goals.
2. Try different workouts
Finding the right type of exercise is like dating in that you have to try a few before settling down. Group fitness classes might feel intimidating at first, but the fun and supportive atmosphere can be addictive.
Or you might think, ‘I could never be a runner’ until you discover the endorphin rush is worth the effort. Keep trying until you find a workout that makes you want to get out of bed in the morning.
3. Create a habit
Research found that participants who planned their workouts and received text message reminders were better at sticking to their goals than those who didn’t.3
Try planning your exercise for the week ahead and setting reminders in your phone.
“Do something you enjoy, do it with other people and don’t go too hard too soon.”
Vogel suggests using exercise as a trigger habit. “That’s a habit that’s instigated immediately from another action,” he explains. “Choose the exercise you’d like to do and tie it into another action in the day. The trigger habit could be leaving the house early to exercise with friends before work.”
4. Set realistic goals
The SMART approach is an evidence-based way to set and achieve your goals. SMART stands for:
• Specific: Instead of saying you’ll exercise more, set a specific goal, such as walking for 30 minutes five times a week.
• Measurable: You should be able to measure your progress by counting how many minutes of exercise or repetitions you do.
• Achievable: A review of 55 studies found that people who set unrealistic goals are more likely to give up on their fitness routine than those who set achievable ones.
• Relevant: Your goals should be relevant to you and what you enjoy doing.
• Time-bound: Set a deadline for your goal, such as running 5K in two months’ time.
5. Track your progress
Once you’ve set your big goal, it can help to break it down into smaller ones. For example, you might aim to run 2.5K in one month’s time and 5K in two months.
Measuring your progress with a fitness tracker or writing it down in a notebook will help you stay on target.
6. Pump some tunes
A large body of research shows that listening to music before or during exercise can enhance your performance. The catch? It has to be music you enjoy.4
So, create a workout playlist that gets your blood pumping and put on headphones for a natural performance boost.
Four fun workouts that get results
“Strength training is the best bang-for-buck exercise, but you can also try some non-traditional workouts to get you strong and fit,” says Vogel. Here are his top four suggestions:
• A strength training group class.
• Indoor or outdoor rock climbing.
• Any sort of dance class.
• Stand-up paddleboarding.
Heart of the matter
Learn how to make simple heart-smart choices in your diet, exercise routine and lifestyle with expert advice to ensure your future wellbeing.
Heart health is crucial to our wellbeing, especially as we age. Heart disease is responsible for one in 10 deaths in Australia, but the good news is there are plenty of steps we can take to make our tickers as healthy as possible.1
Inter-generational heart disease can be a major risk factor, but around 50% of Australians have no idea about their family heart health history.2 Knowing as much as you can is important, especially as many people with high blood pressure or cholesterol have no idea that they’re affected.
Keep tabs on both by asking your local Blooms The Chemist about a free blood pressure evaluation and cholesterol screening to put your mind at rest. Discuss treatment options with your Doctor if your results are higher than they should be.
Cut the cortisol
We’ve all suffered from stress at some time in our lives, but when it becomes a chronic, long-term problem, our hearts can suffer.
When we’re anxious or under pressure, a hormone called cortisol increases the risk of a heart attack by elevating blood pressure and cholesterol production. High levels can also make us short of breath and cause chest pains.
While managing stress isn’t easy, there are practical steps we can take to feel calmer:
• Mindfulness activities such as yoga or meditation.
• Ensuring we get enough sleep.
• Making time for hobbies, exercise and reading.
• Taking B-complex vitamins has been shown to help our brains cope better with stress by lowering blood levels of the amino acid homocysteine.3
Be fed by the Med
A balanced diet with fresh fruit, vegetables, whole grains and lean proteins is fantastic for our hearts.
One of the healthiest eating regimes is the one enjoyed by people living in Crete and the southern regions of Italy and Spain. The Mediterranean Diet is one of the reasons why people who live there have higher life expectancies. They also have lower obesity rates and suffer less from many diseases.
The centuries-old diet is low in carbohydrates, salt, saturated fats and processed meats and high in tomatoes, legumes, oily
The Mediterranean Diet is one of the reasons why people who live there have higher life expectancies.
fish and healthy fats like olive oil. It also includes the odd glass of red wine!
Bring some European sunshine to your table
• Snack on a handful of raw nuts or fresh olives.
• Begin meals with a crisp salad containing dark greens and light dressings.
• Replace sugary desserts with poached or fresh fruit.
• Use meat sparingly in dishes like stir fries and soups.
• Switch from butter to olive oil.
Make time for exercise
Daily iron pumping and treadmill sprints at the gym aren’t for everyone! If they’re not your idea of fun, try a brisk walk while listening to a podcast, a morning swim or weeding the garden instead.
A good rule of thumb is to aim for 30 minutes daily and try to add some weights or resistance training, too. If it’s something you enjoy, you’re more likely to stick to it.
Heart to heart facts
• Almost 2% of us will experience a heart attack during our lives.4
• Twice as many men have a heart attack compared to women.
• It only takes 3–4 weeks of regular exercise to increase the amount of oxygen pumped around your body during exercise by 20%.5
Seven easy ways to help your heart
1. Ditch the remote: People who watch four hours of TV a day are 80% more likely to die from heart disease.
2. Enjoy some peace and quiet: Every 10 decibels of traffic noise ups the risk of a heart attack by 3.2%.
3. Grab a coffee: Drinking a couple of cups a day can reduce the number of hospitalisations for people with an abnormal heart rhythm.
4. Go veggie: Several studies have found that cutting meat and fish from our diet can reduce our chances of a heart attack by a quarter.6
5. Get a dog: Having a cute pooch to stroke can reduce your heart attack and stroke risk by nearly a third.
6. Don’t vape: Switching from cigarettes to vapes won’t help your heart, as people who use e-cigarettes are 19% more likely to suffer heart failure.
7. Ask an expert: Speak to your local Blooms The Chemist about healthy ways to care for your heart.
Want to find out how to manage asthma in a way that’s right for you? Here are the steps that can help you live life to the full.
Asthma rates have surged in recent years, mainly due to urbanisation and changing lifestyles. Today, it affects one in nine people in Australia, one of the highest rates worldwide, and is the most common chronic disease among children globally.1,2
Fortunately, how the condition is managed has come a long way since 450 BC when Greek physician Hippocrates first prescribed a mixture of owl’s blood and wine to treat the narrowing of the airways in the lungs!
While the focus has traditionally been on symptom relief, there’s now a move towards a more proactive approach to help asthmatics.
“The use of steroid-based preventers results in better asthma control,” explains Anthony Flynn, Asthma Australia Director of Health Knowledge and Translation.
“Researchers are focusing on what’s known as precision medicine and monoclonal antibodies that target very precise chemical signals in the body. These have made huge improvements for people with severe asthma as well as other allergic conditions.”
Understanding treatment options
Among the most promising developments is the rise of dual-purpose relievers for mild asthma and Maintenance and Reliever Therapy (MART) treatments for those with more moderate or severe cases.
as long as you have that trusty blue puffer in your glovebox, it’s sorted. This is simply not the case for most asthmatics,” Flynn stresses.
Four ways to be proactive in prevention
Although Flynn warns against keeping a puffer in a car glovebox where it can overheat, there are steps that can be taken to manage the disease and, in many cases, avoid hospitalisation.
1. Get a spirometry lung function test: This helps confirm that your asthma diagnosis is correct. It will also act as a baseline for monitoring any decline in your lung function as you grow older.
2. Establish an Asthma Action Plan: Doing this with your Doctor and learning how to use any prescribed inhalers properly is vitally important in order to make sure you’re always getting the correct dose of medicine.
3. Look at the bigger picture: Management of any other medical conditions that could trigger an attack, such as hayfever, acid reflux and nasal polyps, is crucial – as is quitting smoking.
“Smoking can lead to more asthma symptoms, more severe asthma attacks , worse asthma control and reduce your response to some asthma medicines,” Flynn says.
“These options for treatment mean you only need one inhaler for your asthma instead of having a separate reliever and preventer,” Flynn says.
Despite these advances, Flynn warns that there’s still the tendency to think of the condition as ‘just asthma’. “One of the biggest misconceptions is that asthma is easy to control, and
4. Eat a diet rich in antioxidants: Studies show that upping your intake of antioxidants by eating plenty of fruit and vegetables reduces the risk of asthma flare-ups and improves lung function.3
While it’s understandable that this may all seem overwhelming, rest assured that there are plenty of resources to help guide you in your asthma management journey. Talking to your local Blooms The Chemist is a great way to gain expert advice and reassurance that will help you live life to the full.
BLOOD PRESSURE MONITORS *
The smarter way to connect to your heart health
Your health data is key to your wellbeing. Our Omron Connect app can help you take charge of your health, connect with your doctor and take action when needed. Stay connected, stay healthy.
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Sole survivor
Prevent common foot problems from ingrown toenails to blisters and bunions by implementing these simple self-care routines.
For all their toughness, our feet are susceptible to several common problems.
“The significance of foot health can’t be overstated,” says Dr Ahmad Banai, a leading podiatrist and Director of Castle Hill Podiatry in Sydney’s northwest.
“The foot contains a higher concentration of nerve endings per square centimetre than any other body part, contributing to its sensitivity.”
Maintaining optimal foot health is essential to enhance mobility, physical performance and overall health regardless of age. Taking some simple self-care measures at home can effectively mitigate or prevent common podiatry ailments and keep your feet in tip-top health.
Common problems
As the main point of contact with the ground, feet are exposed to more wear and tear than the rest of the body. This daily wear can lead to common issues, including:
• Ingrown toenails: Improper shoe fitting or nail clipping can cause toenails to grow into a toe, leading to pain and infection.
• Athlete’s foot: Your foot is home to approximately 125,000 sweat glands, so after any activity, it can become a damp, warm place that attracts tinea pedis (commonly known as Athlete’s foot). It’s a fungal infection between your toes and can cause itchiness and scaly skin.
• Corns, blisters and bunions: Shoes are again to blame for these painful lumps, which are primarily caused by daily friction exacerbated by constrictive footwear. They can make walking extremely uncomfortable.
• Gout: An indiscriminate and particularly painful form of arthritis caused by excess uric acid. The redness and swelling of a gout attack can appear anywhere on the body but often appears on the feet first.
• Flat feet: A fallen or poorly developed arch can lead to this condition, which in addition to pain when walking, can cause back aches or tendon damage.
• Plantar fasciitis: This ligament inflammation between the heel and the toes is a common cause of heel pain.
When to seek medical help
A common misconception surrounding foot problems is that issues will simply resolve themselves, causing those affected to delay seeking assistance from their Doctor or Pharmacist.
“This can have serious long-term repercussions and can lead to debilitating consequences, hindering mobility and overall physical activity,” says Dr Banai.
Tread carefully
What may seem like a minor issue at first can have serious ramifications later in life.
Research from the Australian Podiatry Association shows that those seeking treatment from a podiatrist for foot pain were unexpectedly diagnosed with various severe health conditions1, including:
• Circulatory issues (33% of people).
• Heart problems (11%).
• Diabetes (including the risk of amputation – 25%).
• Gout (23%).
Treat your feet
A series of simple yet effective self-care routines can possibly save you a trip to the podiatrist:
• Wear clean socks, properly fitted shoes and avoid walking barefoot in public showers and change rooms to avoid picking up plantar warts. Thongs are your friend here.
• Thoroughly dry your feet after washing, particularly between the toes. Tissues can help with this, as can warm air from a hairdryer if bending is a challenge.
• Cut nails straight across to avoid ingrown toenails and make sure your clippers are clean.
• Maintain a healthy body weight and avoid foods that can cause an excess of uric acid, such as red meat and alcohol.
World Menopause Day is held every year on 18 October
Embrace the change
No matter how menopause may be impacting you, here’s your complete guide to managing this life stage with confidence so you not only survive but thrive.
Hot flushes and night sweats may spring to mind when you think of menopause, but the reality is that the full list of symptoms is far more diverse. Indeed, many women are only just learning that some of their ailments, from aching joints to brain fog, could be down to this natural decline in reproductive hormones.
This growing realisation has led to more women discussing their mid-life health issues than ever before. And it’s an important conversation to have. With increased life expectancy, women could spend at least 40% of their lives post-menopausal.1
For Andria Aird, Pharmacist-owner of Blooms The Chemist Port Coogee, WA, this news is a breath of fresh air. For the majority of her 25 years working as a Pharmacist, women’s health topics have been depressingly taboo.
“There was such a stigma around menopause. Menopause meant you were old and dried up, and it’s the end of your reproductive life. But I feel that’s changing a little bit,” she says.
Making progress
While a shift is underway, there’s still a long way to go. A great deal of hesitancy and confusion remains around taking those first steps towards relief, as well as lingering concerns over the side effects of hormone therapy.
“What I first learned in university has been completely turned on its head,” Aird says. Back then, the medical approach to menopause was largely based on a study that connected the use of hormone therapy with an increased risk of breast cancer – one that has since been reevaluated.2
“The fact is, HRT (Hormone Replacement Therapy) doesn’t increase your risk of breast cancer any more than the oral contraceptive pill.3 Being inactive and overweight is a far higher risk factor for breast cancer than taking HRT will ever be,” Aird explains.
“Also, we’re using body identical hormones now. The hormones are really replacing exactly what we had in our bodies, so there’s far less chance of adverse effects.”
Not only that, but research has indicated that hormone therapy can significantly reduce risk of developing serious conditions like heart disease and dementia.4,5
A nuanced approach
While the case for hormone therapy is compelling, it doesn’t mean that it is necessarily right for all women with symptoms, says Victoria-based GP Dr Marita Long, who sits on the board of the Australasian Menopause Society (AMS).
Just as with any medication, there are potential side effects. In this case, they range from skin changes, mood changes and headaches to more serious strokes and blood clots. “It’s very low risk, but it’s not zero risk,” Long says.
1 https://www.ncbi.nlm.nih.gov/books/NBK507826/
That’s why, when patients come to her with menopause symptoms, she first establishes any baseline health issues and then examines the most bothersome symptoms.
The AMS Symptoms Scorecard, which can be found on its website, is a useful resource for tracking the efficacy of any treatment plans.6
Vasomotor symptoms such as hot flushes and night sweats, which can dramatically impact the quality of life and sleep, can be effectively treated with HRT. However, addressing other symptoms like mood, irritability and brain fog is less clear-cut, according to Long, as they can have other causes.
“We also know hormone therapy is incredibly effective for the genitourinary symptoms of menopause – dry vagina, painful sex, urinary frequency. Of course, other things can cause those symptoms, too; we can’t just assume that it’s menopause. We always need to think about what else it could be.”
Finding the right Doctor
For those reluctant to use hormone therapy, there are nonhormonal options available. What’s important is finding the right Doctor. While many women have complained of having their symptoms dismissed, the good news is that more GPs are taking an interest.7
The AMS website can help, as can talking to friends who’ve had good experiences and seeking advice from your local Blooms
The Chemist.8
With growing support out there for women at any stage of their menopause journey, women are being empowered to no longer suffer in silence and to embrace this change.
“We can’t just assume that it’s menopause. We always need to think about what else it could be.”
Customised solutions
If you’re embarking on the hormone route, treatments will vary. For women who no longer have a uterus, oestrogen therapy is often used, while for those who do, it’s important to balance oestrogen with progesterone, Dr Long explains.
Vaginal oestrogen and testosterone can also be prescribed for symptoms such as vaginal dryness and low libido respectively.
8 To find an Australasian Menopause Society doctor, see: https://www.menopause.org.au/health-info/find-an-ams-doctor
Sweet dreams
Explore the very latest treatments and advice for managing sleep disorders, including sleep apnoea, so that bedtime becomes less of a nightmare.
Within a minute of falling asleep, our heart rate, breathing and brain activity all slow, allowing our bodies and minds to rejuvenate and prepare us to take on a new day with zest and vitality.
A great night’s sleep has so many health benefits, including:
• improving our mood and reducing stress
• regulating blood sugar levels
• decreasing blood pressure and the risk of heart disease
• boosting our immune system.1
But for many, sleeping like a baby for seven or eight hours is an elusive dream. Here are some of the most common sleep disorders and how they can be treated.
Obstructive sleep apnoea
Obstructive sleep apnoea (OSA) is a condition where our throat muscles relax too much and stop us from breathing. This leads to oxygen levels dropping and our brain sending a message to wake us up.
Often, sufferers are not aware that it can happen multiple times a night, reducing the quality of their sleep and leading to snoring, headaches and fatigue the following day.
Obstructive sleep apnoea affects around 5% of Australians and a quarter of men over 30. 2
Treatments: Blooms The Chemist offers a convenient at-home sleep apnoea test that monitors blood oxygen levels, brain activity, heart rate and breathing.
Around 5% of Australians and a quarter of men aged over 30 are affected by obstructive sleep apnoea.
You can discuss the results with your Pharmacist, who will be able to recommend ways to improve your sleep. Talk to your local Blooms The Chemist about booking a test.
Insomnia
One in three Australians don’t get enough quality sleep.3
Insomnia is common and debilitating, making us feel tired, irritable and less able to concentrate. It can be caused by stress, anxiety or drinking caffeinated drinks such as tea, coffee or cola before bed.
Treatments: The most effective way to beat insomnia is a healthy bedtime routine that relaxes your mind and brings on feelings of sleepiness.
Make sure your bedroom is dark, not too hot and that you switch off any screens an hour before you get into bed.
Research also suggests that for some people, drinking chamomile tea or the scent of lavender is mildly beneficial for insomnia.4
Restless legs syndrome
This neurological disorder causes an uncontrollable urge to move your legs, especially at night, making it difficult to sleep. In severe cases, it can be painful and lead to anxiety and fatigue. In almost two-thirds of cases, it is thought to be hereditary, and sufferers have described it as like ‘an itch I just can’t scratch’.5
Treatments: Studies have found that vitamin B6, magnesium and iron supplements can ease symptoms of Restless Leg Syndrome (RLS).6 Getting regular exercise and stopping smoking can also be helpful.
Circadian rhythm disorder
Many of us have experienced jet lag after a long-haul flight when our bodies refuse to believe it’s time to sleep, and circadian rhythm disorder is a similar feeling.
Shift-workers can suffer when their bedtimes are at irregular times, while others just find they naturally go to sleep and wake up earlier or later than others. It’s why children and teenagers can find it harder to get up in the mornings than adults as
their body clocks are set to a later sleep time. For the elderly, the opposite is often true.
Treatments: Insomnia supplements such as melatonin can be effective, as can ensuring bedrooms are dark, screen use is limited before bed, and sufferers are exposed to at least 30 minutes of natural light on waking.7
Central disorders of hypersomnolence
For some, even a good night’s sleep doesn’t stop the feeling of drowsiness during the day. Central disorders of hypersomnolence patients can often go undiagnosed for years, assuming it’s normal or the result of depression. The condition includes narcolepsy, a rare and chronic neurological condition that can cause involuntary sleep and sleep paralysis,
which is characterised by being unable to move for a few seconds or minutes after falling asleep or waking up.
Treatments: While there’s currently no cure for this range of disorders, lifestyle changes such as avoiding foods that cause heartburn, reducing alcoholic intake and spending more time outside in natural light can all help. Stimulant medications are also commonly prescribed.
So, don’t despair the next time you find yourself tossing and turning in the darkness. There are solutions out there to take you from sleepless to settled. Make a note to talk to your local Blooms The Chemist about ways to help you drift off into peaceful, sustained slumber so you can start each day feeling refreshed and ready to go!
One in three Australians don’t get enough quality sleep.
1 For more health benefits, see: https://www.sleepfoundation.org/how-sleep-works/benefits-of-sleep
Helps support your increased nutritional needs at different stages of pregnancy
in storeWhat’s
Discover our round-up of products to keep you and yours in tip-top shape this Spring.
Biome Advanced Probiotic
Help restore the balance of beneficial gut bacteria during and after antibiotic use with this onea-day formulation. Promotes healthy digestion and bowel regularity. Suitable for vegetarians.
Hylo Fresh Eye Drops
Ideal for those with severe or chronic dry-eye conditions, particularly those in need of postsurgery eye care. Preservative-free and phosphate-free. Compatible with all contact lenses.
Natalis Pregnancy Vitamins & Minerals
Support your increased nutritional needs right across your motherhood journey – from pre-conception to pregnancy and breastfeeding. Includes iron, folic acid and iodine.
Nature’s Way Medicinal Vita Gummies
Indigestion & Heartburn Relief
Soothing, dualaction relief from the symptoms and discomfort of indigestion and heartburn. Papaya and peach flavour.
Stingose Gel tube for stings and bites
Get rapid relief from the pain, itching and inflammation of bites and stings with this first aid essential. Effective with most insects and plants. Convenient on-thego gel formula.
NovaTears Omega-3 Eye Drops
Contains high quality Omega-3 of plant origin to help provide enhanced lubrication and protection for dry and irritated eyes. Antimicrobial and preservative-free. Suitable for vegans.
FLO Baby Saline Nasal Spray
Helps clear a baby‘s runny or blocked nose gently and easily. It sprays at any angle to deliver a gentle, non-medicated, preservative-free nasal saline that is suitable for daily use.
Melrose Omega Fish Oil Health & Heart
Derived from 100% sustainable wildcaught fish. This lemon and lime flavoured, quality premium fish oil is a good source of the essential omega-3 fatty acids EPA and DHA.
DiaRelieve for relief of diarrhoea
For the symptomatic relief of diarrhoea. This effective treatment is suitable for the whole family, from children 1 year and over to adults. Orange flavour. Comes in handy travel sachets.
Topiderm Antichafe Cream
Protect skin from uncomfortable chafing and sweat rash. Contains a unique waterbinding moisturiser. An effective antiperspirant, providing a barrier against friction.
Coco-Scalp Ointment
A specially formulated ointment with coconut oil to nourish the scalp. Treats eczema, dermatitis and psoriasis of the scalp. Breaks down dry, scaly skin and reduces the itch.
Maxigesic Paracetamol + Ibuprofen 150mg
This unique combination of paracetamol 500mg and ibuprofen 150mg brings together the power of two ingredients to provide superior, fast pain relief.
Clinically proven to treat bacterial vaginosis (BV). Use to help prevent recurrent BV and its symptoms, including abnormal vaginal odour and discharge. Helps to maintain normal vaginal flora. Low Prices. Always. ALWAYS
Ferrogen Iron + Vitamin C
Formulated for the prevention and treatment of medically diagnosed iron deficiency. The addition of Vitamin C helps enhance iron absorption. May help relieve fatigue.
BV Gel
Vaginal Gel
Fleurstat
Meet our team
Get to know the team at Blooms The Chemist Miller
Blooms The Chemist is delighted to have reached a major milestone, raising over $2 million for our charity partner Make-A-Wish Australia, helping them grant the wishes of more than 2800 critically ill children across the country. Since 2016, the Blooms The Chemist pharmacy network has held over one hundred fundraisers for Make-A-Wish Australia, including bake sales, raffles, sausage sizzles and charity golf days. During that time, the Blooms The Chemist Miller, NSW, team has raised and donated over $25,000 to Make-A-Wish Australia, the highest amount fundraised by a Blooms The Chemist pharmacy. We asked team members Rebecca and Kerry how the team and Miller community achieved this incredible milestone.
Rebecca
“Our entire team and community get involved in supporting Make-A-Wish – we’ve been holding raffles and bake sales since we first partnered with them. Hearing about the magical wishes of these special kids and seeing how our efforts can help make those wishes come true always reminds me that what we’re doing makes a real difference. Our team at Miller is deeply committed to our local community, and we take great pride in knowing that our efforts contribute to something so meaningful. Every wish granted represents hope and joy for a child and their family, and that’s incredibly motivating for me.
“My favourite Make-A-Wish fundraising activity is the Christmas colouring-in competition we do each year. We ask for a gold coin
donation for children who want to enter, and we have two age groups to keep it fair. It’s so much fun to see how creative the children can get with their drawings. The excitement and joy they express are contagious, and knowing that the money we raise is making a big difference in the lives of Wish kids makes that time of year even more special.”
Kerry
“Anything that can help sick children is a blessing for me because I know how much the funds we raise helps people. Our team’s goals have always been to help people feel better and bring happiness into their lives. Supporting Make-A-Wish means we can extend our impact beyond our local area and reach even more people in need.
“My favourites have been the bake sales and the Christmas raffles – there’s something special about seeing everyone come together over delicious treats, with each purchase contributing to a greater cause. The sense of community and the collective effort to support Make-A-Wish is truly heartwarming, and it’s a joy to be part of such a generous community.”
The dedication and passion of team members like Kerry and Rebecca highlight the heart of our network’s community spirit. Our collective efforts continue to make a significant impact, helping Make-A-Wish Australia bring joy to children facing serious illnesses. Thank you for your ongoing support!
L–R: Tong, Reza, Rebecca, Sophia, Lin, Kim T, Kim A (RM) and William.
