Health Check Magazine Issue 9 January - February 2019 by Blooms The Chemist

TRUST YOUR GUT GET TO KNOW YOUR GOOD BACTERIA

REVITALISE YOUR ROUTINE ASK A PHARMACIST

ISSUE 9 JAN | FEB 2019

HEART HEALTH

W E

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LU C EX

VitaScience is now available at

BLOOMS THE CHEMIST

vitascience.com.au

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CONTENTS 2019 marks our third year of bringing you Health Check Magazine by Blooms The Chemist. For our first issue of the year, we couldn’t decide between our two favourite cover page designs so we went with both! We’ve created two different covers and we want to know which one is your favourite! Head to our Facebook page ‘Blooms The Chemist’ and vote in our poll; just tell us which cover you like best, and you’ll be in the running to win one of 10 $100 vouchers to spend in-store*! In our first issue of 2019, we invite you to get to know your good bacteria and how gut health can affect multiple areas of your overall wellbeing. February is Heart Research Month, so our resident Pharmacist has provided a quick heart health overview. And a new year is always a great time to review how well our daily habits are working for us, so check out page 16 for tips on revitalising your routine. We’re committed to supporting you in health and happiness and look forward to seeing you in-store and out in the community.

4 9 12 16 20 HEART HEALTH

PHARMACIST FOCUS

ENJOY BEING ALONE

REVITALISE YOUR ROUTINE

MAKE-A-WISH

7 10 14 19 22

ON THE ROAD AGAIN

TRUST YOUR GUT

FERMENTATION FACTS

SWEAT SAFELY

WHAT'S ON

LTPS/18/30214 *TS&Cs available at bloomsthechemist.com.au/HcMagazine2019

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. Editor: Annette Williams | Design: Ivan Botic H E A LT H C H E C K M A G A Z I N E | J A N - F E B 2 0 1 9

ASK A PHARMACIST So how do you

care for your

heart?

GIVEN THE IMPORTANT ROLE THAT THE HEART PLAYS IN KEEPING US ALIVE, WE MUST LOOK AFTER IT. GET ACTIVE Aim for at least 30 minutes of moderate-intensity physical activity, such as brisk walking, on most days of the week. If your day-to-day work involves sitting down for prolonged periods of time, then make sure you break up your sitting time.

What is the heart? Your heart is a muscular organ that pumps blood throughout your body. It supplies nutrients and oxygen to tissues and organs so that they can function optimally. The heart also assists in the removal of carbon dioxide as well as substances that are left over from your bodily processes. Your heart works hard and does this all day, all the time. On average, a red blood cell will pass through the heart every 45 seconds.

EAT WELL: Eat foods high in fibre and avoid adding salt to foods as too much salt can increase your blood pressure. Eat a variety of foods, including vegetables, wholegrains, lean meats, oily fish, fruit, nuts, seeds and legumes. Replace saturated and trans fats with unsaturated fats to keep your cholesterol levels healthy. DRINK IN MODERATION Drinking too much alcohol can increase your blood pressure. If you drink too much consistently, your blood pressure and heart rate can become persistently high and put you at an increased risk of stroke. Limit your alcohol intake to two or fewer standard drinks per day. Heavy drinking over a long period of time can also affect other parts of your body and cause other serious health problems such as changes in your coordination, liver disease, peptic ulcers and increased risk of osteoporosis.

Supplements QUIT SMOKING Smoking causes narrowing and clogging of the arteries which reduces blood supply and the amount of oxygen available throughout the body. Smoking also increases the likelihood of your blood clotting which can lead to heart attack and stroke. MANAGE YOUR BLOOD CHOLESTEROL Cholesterol is a fatty substance carried in your blood that is required by the cells in your body to function optimally. However, an imbalance of cholesterol in your blood is a risk factor in coronary heart disease. There are two types of cholesterol; HDL ‘good’ cholesterol and LDL ‘bad’ cholesterol and eating foods rich in saturated fats will increase the amount of LDL cholesterol in the blood. This increased amount of cholesterol can get deposited within the walls of arteries, making it difficult for blood to flow through. This build-up in the walls of the arteries puts a person at significant risk of heart attack and stroke. MANAGE YOUR BLOOD PRESSURE Blood pressure is the pressure of the blood on the walls of your arteries as your heart circulates blood throughout your body. Throughout the day, your blood pressure changes depending on your activities. High blood pressure is when your blood pressure is persistently higher than what is normal for you. Uncontrolled high blood pressure can lead to a heart attack or stroke. High blood pressure isn’t usually something you can feel so it’s important to get your blood pressure routinely checked so that if it’s too high, it can be treated. LOOK AFTER YOUR MENTAL HEALTH Emotional stress, anxiety and depression can increase your risk of coronary heart disease. Manage stress by meditating, building a strong support network, and visiting a mental health provider, if necessary. If you feel depressed for more than two weeks, talk to your doctor.

1) Coenzyme Q 10 (CoQ10): Your body naturally makes small amounts of this enzyme. CoQ10 can also be found in foods such as fish, meat, and whole grains. CoQ10 can be taken as a supplement to help provide energy to your cells to keep your cardiovascular and nervous systems functioning optimally. It can help control your blood pressure and can work as an antioxidant to help protect your cells from radical damage. This supplement can be taken if you take statins which are a group of cholesterollowering medications. Statins can sometimes lower the amount of CoQ10 the body makes on its own so adding a CoQ10 supplement may help to make up for the loss. This may also help relieve problems like muscle pain and weakness commonly associated with statins. 2) Vitamin D: The body naturally produces vitamin D when exposed to the sun. Vitamin D can also be found in foods such as fish, egg yolks, and some dairy and grain products. Vitamin D can also be taken as a supplement and is commonly known to be important for bone health and development. Vitamin D may also help keep your heart healthy by assisting your heart cells to function optimally. Vitamin D deficiency is becoming prevalent in Australia and may be considered a risk factor for high blood pressure, diabetes, heart attack and stroke. It is important to see your GP and check your vitamin D levels regularly so that if you have vitamin D deficiency, it can be treated. 3) Garlic: Garlic contains a variety of trace minerals and vitamins which may help your body maintain healthy cholesterol and blood pressure levels. It has long been used in traditional western herbal medicine to help with blood flow, regulate heart rate and maintain heart health. If you don’t like the taste of garlic, you can take it as a supplement. Braun L, Cohen M. Herbs and natural supplements: an evidence-based guide, 3rd ed. Sydney: Churchill Livingstone Elsevier, 2010 CoQ10 Qu H, Meng YY, Chai H, Liang F, Zhang JY, Gao ZY, Shi DZ. The effect of statin treatment on circulating coenzyme Q10 concentrations: an updated meta-analysis of randomized controlled trials. Eur J Med Res. Nov 2018 10;23(1):57. Rosenfeldt FL, Pepe S, Ou R, et al. Coenzyme Q10 improves the tolerance of the senescent myocardium to aerobic and ischemic stress: studies in rats and in human atrial tissue. BioFactors 1999;9:291-299 Mohr D, Bowry VW, Stocker R. Dietary supplementation with coenzyme Q10 results in increased levels of ubiquinol-10 within circulating lipoproteins and increased resistance of human low-density lipoprotein to the initiation of lipid peroxidation. Biochimica et Biophysica Acta 1992;1126:247-254

Vitamin D

Achinger SG, Ayus JC. The role of vitamin D in left ventricular hypertrophy and cardiac function. Kidney Int Suppl 2005;(95):S37-S42 Holick MF. Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. Am J Clin Nutr 2004;80(6 Suppl):S1678-S1688. Garlic Khalid Rahman, Gordon M. Lowe; Garlic and Cardiovascular Disease: A Critical Review, The Journal of Nutrition, Volume 136, Issue 3, 1 March 2006, Pages 736S–740S Auer W, Eiber A, Hertkorn E, et al. Hypertension and hyperlipidaemia: garlic helps in mild cases. Br J Clin Pract Suppl 1990;69:3-6. Hawthorn, Cocoa, Garlic, Taurine, Quercetin. Natural Medicines Comprehensive Database 2013. Viewed 26 March 2013, HYPERLINK "http://www.naturaldatabase.com" www.naturaldatabase.com Disclaimer: This is general advice which does not consider your individual medical conditions, medical history and lifestyle. This advice may be different depending on your current circumstances so please consult your doctor or healthcare professional for tailored advice.

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ON THE

Road Again

WHAT BETTER WAY TO KICKSTART THE NEW YEAR THAN TO HEAD OUT ON A ROADTRIP? WHETHER YOU’RE WITH FRIENDS OR FAMILY, MAKE SURE YOU’VE PACKED THE RIGHT ESSENTIALS TO MANAGE ANY MISHAPS SO YOU CAN CONCENTRATE ON ENJOYING THE OPEN ROAD. If you’re travelling with small children, you’re going to need baby wipes. Gaia Bamboo Baby Wipes are a great option for cleansing your baby’s skin at change time or after meals. Made of soft bamboo cloth and containing organic extracts such as aloe vera and chamomile, their sensitive skin formula is free from alcohol, petrochemicals, soap, sulphates and paraben preservatives. Pack these kind and gentle to use wipes in your bag for quick clean-up. Scratches or cuts can sometimes be inevitable, especially if you’re heading into the great outdoors. Elastoplast’s Spray Bandage is ideal for holidays and roadtrips. Convenient, hygienic and easy to use, the spray bandage can be sprayed directly onto the wound, sealing out water, dirt and bacteria. If you find yourself in a situation with no soap or water, make sure you have hand sanitiser nearby. Leaving hands feeling moisturised and hygienically clean, Aqium Hand Sanitiser is a great way to stay germ free while on the road.

Boost your hydration levels throughout your trip with Hydralyte’s Effervescent Tablets. Suitable for the whole family, the tablets are convenient, compact and highly portable. Just mix one with water then you’re good to go. Perfect if you’re going to a hot destination or heading on a hike. If you find that long hours in the car causes travel sickness, then Travacalm Natural and Travacalm Travel Band may just help. TravaCalm Natural contains ginger and is a non-drowsy, natural therapy. It reduces the symptoms of travel sickness, as well as helping to relieve the nausea associated with morning sickness. Suitable for adults and for children 6 years and over. Another option is TravaCalm Travel Band, which offers drug-free relief of nausea due to motion, pregnancy, anaesthesia and chemotherapy. The bands are reusable and washable, suitable for adults and children 3 years and over.

Travacalm: Always read the label. Use only as directed. If symptoms persist see your healthcare professional.

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PHARMACIST Eric Chan FOCUS

Blooms The Chemist Forestville

How long have you been a Pharmacist within the Blooms The Chemist network? I’ve been a Pharmacist for six years and have been with Blooms The Chemist for the entire six! I’ve been with Blooms The Chemist Forestville for four and a half years. I’m also fortunate enough to spend two days a week at our Support Office, helping to ensure our network of Pharmacies provide even better health services and a fantastic shopping experience for our customers. What made you want to become a Pharmacist? My uncle was a Pharmacist and, working for him at a young age, I saw his role in providing healthcare and advice to his local community. The genuine gratitude of customers at their time of need always reminded us of our purpose. The most important thing you’ve learnt as a Pharmacist? No two people are ever the same, so it’s important to listen so you can better understand their concerns and give them the best advice possible. What’s the best thing about your community? The vibrant people who call Forestville home! We are all lucky to call this community hub ours. I personally believe it is one of the last few areas that still have that great sense of community. How do you like to relax or spend your free time? Spending free time with family and friends at yum cha. I also go to the gym first thing in the morning to recharge, remind myself of things to be grateful for and focus on the coming day. What are your favourite places to visit in your local community? The local coffee shop and seeking out a mean spicy Pad Thai. What are five things you couldn’t live without? A strong flat white, car, yum cha, friends, and family! What’s the number one health tip you’ve learnt over the years? Sleep is so important. If you don’t pay back on your sleep debt quickly, you’ll be paying lots of unwanted interest! Your best quote to live by? In the past, leaders were chosen for their strength. Now they are chosen for their brains. The future will choose leaders for their hearts.

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WE’VE ALL HEARD THE SAYING, ‘TRUST YOUR GUT’ AND THIS PHRASE IS TRUE IN MORE WAYS THAN ONE. OUR GUT CAN BE DEFINED AS THE GASTROINTESTINAL TRACT THAT STARTS WORKING WHEN WE CONSUME FOOD AND ENDS IN THE EXPULSION OF THE LEFTOVER WASTE. BUT ITS FUNCTION IS NOT LIMITED TO JUST DIGESTING THE FOOD WE EAT. RESEARCH SHOWS THAT IT CAN BE LINKED TO SEVERAL OTHER MAJOR AREAS IN OUR BODIES, INCLUDING OUR IMMUNE SYSTEM, OUR BRAIN, SKIN AND OUR HEART.

Our gut microbiome (the environment where microorganisms live in your gut) contains billions of bacteria, helping us to digest our food. Bacterial colonisation of the gut begins when a foetus is lower in the uterus, and continues to develop after birth, until approximately three years of age. After that time, a person’s specific gut microbiome is established and remains stable with few changes. This initial establishment of the gut microbiome is influenced by several factors such as delivery mode (caesarean delivery vs. vaginal delivery), breast milk vs. formula feeding, antibiotic usage, and timing of the introduction of solid foods and cessation of milk feeding.1 As we grow older, our genetics, diet and lifestyle can be major factors in influencing the health of our gut. Research suggests that when the gut is imbalanced with more “bad” bacteria than “good” bacteria, health problems can ensue.2 “Good bacteria” is required for the maintenance of our digestive and immune systems, breaking down toxins and protecting cells from damage. While too much “bad bacteria” can become a catalyst for health problems such as inflammation and disease.3 The gut connects to various areas around our bodies, helping our immune system to function, and communicating to our brains, resulting in mood changes and stress. Without proper care, a damaged gut can cause an array of problems for our overall health, including irritable bowel syndrome, dysbiosis and autoimmune diseases. Incorporating lifestyle changes such as an improved diet and maintaining stress levels can help in creating a healthier gut.

IMMUNE SYSTEM The foods we eat have a direct correlation to our immune system as they can trigger responses that help our bodies protect us against pathogens (bacteria that can cause disease).4 Our gut can determine whether something is beneficial or detrimental to our health, thereby maintaining a proper balance of “good” and “bad” bacteria. Neglecting gut health may lead to improper digestion and assimilation of food, which can compromise our immune system if it’s not getting the vital nutrients it needs to fight off pathogens (which can cause disease).

GUT-BRAIN AXIS The gut-brain axis refers to the relationship between the gut and our brain. The bacteria in our gut communicates to the central nervous system in our brain, along channels that are located throughout our bodies. This interconnected relationship can work both ways, with the brain signalling to the gut that it’s under stress and vice versa.5 Research suggests that certain stressors can alter the function and composition activity of the gut and can include effects that may be beneficial or detrimental to overall health.6 Feelings such as “butterflies in our stomach” or more serious conditions such as anxiety or depression are said to be linked to the gut-brain axis.7 It is also believed that 90 percent of the body's serotonin (a chemical that promotes happiness and wellbeing in the body) is made in the digestive tract, with studies indicating serotonin is linked to emotional processing in our brains.8

SKIN AND HEART There are also other areas of the body affected by our gut, including our skin and our heart. The gutskin axis refers to the connection between the gut microbiome and our skin. Studies state that many skin conditions, such as rosacea, psoriasis, and acne, may be linked to gastrointestinal inflammation.9 This can occur due to the absorption of nutrients that can affect the immune system and can affect hormones, contributing to the condition of the skin.10 In regards to our gut contributing to the function of our heart, research states that, “the bacteria in our gut can affect risk factors for heart disease, affecting the levels of LDL (bad) cholesterol in our blood, and our blood pressure.”11 Our gut is an interconnected and complex system, which is why it’s vital that we take proper care of it, so it can function at its full capacity. Chat to your GP or Blooms The Chemist Pharmacist for more information on what you can do to better understand and take care of your gut. Tanaka M, Nakayama J, Development of the gut microbiota in infancy and its impact on health in later life. Allergology International. 2017; 66(4): 515-522.1 Thursby E, Juge N. Introduction to the human gut microbiota. Biochemical Journal. 2017;474(11):1823-1836.2,3,4 Karl JP, Hatch AM, Arcidiacono SM, et al. Effects of Psychological, Environmental and Physical Stressors on the Gut Microbiota. Frontiers in Microbiology. 2018;9:2013.5,6,7 Blair, James R. The Role of Serotonin in Emotional Processing. U.S. National Institute of Mental Health. 8 Kucharska A, Szmurlo A, Sinska B. Significance of diet in treated and untreated acne vulgaris. Postepy Dermatol Alergol. 2016;33(2):81-86.9,10 Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/ are-gut-bacteria-linked-to-heart-health11 Natural Medicine Journal. https://www.naturalmedicinejournal.com/ journal/2018-08/gut-skin-axis-and-mechanisms-communication

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IN A SOCIETY FULL OF NOISE AND CONSTANT STIMULATION, IT’S COMMON TO FEAR BEING ALONE, DREADING THE DAYS WHERE OUR ONLY COMFORT IS THE LOW DRONE OF THE TV. BEING ALONE CAN CONJURE UP MANY UNCOMFORTABLE FEELINGS INCLUDING BOREDOM, UNEASE, AND ANXIETY, AS OUR THOUGHTS TEND TO BE MORE NOTICEABLE WHEN WE ARE BY OURSELVES. Let’s be clear; there is a difference between being alone and being lonely. Many people enjoy being alone, whereas loneliness may be linked to feelings of low self-esteem, social isolation or psychological conditions such as depression. How comfortable you are being alone may also link back to whether you identify as an extrovert or introvert; two personality types that are said to loosely determine your character and how you engage with the world. Extroverts crave outside simulation and are often described as being the life of the party. They also love to socialise and are at ease in large groups of people. Introverts however seek fulfilment internally, feeling drained after long periods of time socialising. They have a tendency to think before they speak, learning best through observation. It is believed that extroverts are more inclined to feel uncomfortable when they are alone, needing that constant simulation and connection to others. Introverts thrive on being alone as it allows them to recharge and replenish their appetite for social interaction. Regardless of whether you identify as an introvert or extrovert, learning to be comfortable alone is a positive step in your self-development. The process of becoming comfortable being alone can help you to get to know yourself better, increasing your selfworth and understanding what makes you happy.

Know Thyself For those of us who find being alone unbearable, it’s worth thinking about why it makes you uncomfortable. Without any distractions, our own thoughts and feelings, particularly deep-rooted insecurities and fears, can be quite confronting. Identifying your anxieties around being alone can be the starting point for further exploration.

Get out of your comfort zone Watch a movie by yourself or take yourself out to dinner: the discomfort may last for a little while, but you’ll soon realise that other people aren’t actually judging you and that you are ultimately growing as a person, getting to know yourself and enjoying your own company.

Meditation and Mindfulness Find a quiet place and try concentrating on your breath for just one minute. The more you practice, increasing the time period for each mindfulness session, the more comfortable you’ll become allowing your mind to be still without external stimulus.

Create and explore your hobbies and interests What better way to enjoy being alone then to start creating, whether it be a novel that you’ve been dying to write, a craft project you’ve never attempted, or a painting that’s only half finished. Make the most of that time alone, or try out a new hobby that you’ve been meaning to start; learn a language, bake a cake, or start a blog. That way you’ll be out of your head, and concentrating on something else that will need your full attention.

Journal and see what you can discover Grab a pen and a blank notebook and try to write, whether that be the things that happened today or your future plans. All those great ideas that have been floating around inside your brain will be released. The idea of writing down and organising your deepest thoughts may seem terrifying but the clarity and growth that comes through the pages will be worth the momentary unease.

Learning to be comfortable alone is a process, and it’s important to be kind to yourself when examining your self-beliefs and any insecurities you may have. Take it slow and congratulate yourself for your achievements, whether it’s heading out for a coffee on your own or embracing a bigger challenge like solo travel.

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FACTS

Fermentation FERMENTED FOODS HAVE BEEN AROUND FOR THOUSANDS OF YEARS, BUT ITS EMERGENCE INTO THE HEALTH SCENE HAS BEEN GRADUAL. WITH MORE PEOPLE BECOMING AWARE OF ITS DIGESTIVE BENEFITS, THE TREND HAS IMMERSED ITSELF INTO THE MAINSTREAM AND OUR DIETS. HERE’S A HANDY LIST TO KEEP YOU IN THE KNOW ABOUT FERMENTATION AND ITS POTENTIAL BENEFITS.

Zymology refers to the art of studying fermentation, with Louis Pasteur, chemist and microbiologist, considered to be the first zymologist. He created the theory after examining the fermentation of alcohol and its cause of contamination. According to Pasteur, “Fermentation is the consequence of life without air.”

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Through the lacto-fermentation process, fermented foods are created, generating the growth of microorganisms. The lacto-fermentation process is when lactose is converted into lactic acid which allows for longer preservation of foods. The traditional lacto-fermentation process is where vegetables are submerged in a brine solution which kills off the bad bacteria. Sugars and lactose are then transformed into lactic acid, giving the vegetables their unique flavour. Fermentation helps to preserve food, allowing the shelf life of certain foods to be extended. It’s also beneficial for our gut and digestive system as the process creates good bacteria and may also help with the absorption of nutrients in food, helping to boost immunity and allowing for the maintenance of healthy gut flora. Some fermented foods also contain probiotics; these microorganisms help to reduce the risk of disease and improve the condition of the microbiome (the gut). There is no shortage of fermented foods on our supermarket shelves, with yoghurt, kombucha, kimchi and sauerkraut all becoming cult favourites. Mainstream food items such as sourdough bread and cheese are also made using the fermentation process. Creating your own range of fermented foods at home is possible, and there are lots of books and articles that outline the process of DIY fermentation.

There can be risks involved when fermenting at home, including mould, bottle explosions and botulism. Due to the acidic environment, botulism (a serious condition caused by toxic bacteria) isn’t likely to occur, but to be on the safe side, you can get a pH tester to make sure that it’s below the recommended level of 4.2. Also, instead of glass bottles it’s wise to use plastic bottles or glass bottles that are specifically made for fermentation purposes. Mould can also occur in the fermentation process if you haven’t followed the correct procedures, and if anything smells or looks rotten then that is your sign to discard. To prevent this happening in the future, it's best to source high quality vegetables and to make sure that the salt or water is not contaminated otherwise the results may be compromised. It’s also important to close the jars as tightly as possible as oxygen will ruin the fermentation process. Cultures for Health. https://www.culturesforhealth.com/learn/ natural-fermentation/what-is-lacto-fermentation/ Weston A. Price. https://www.westonaprice.org/health-topics/ food-features/lacto-fermentation/

Disclaimer: This is general advice which does not consider your individual medical conditions, medical history and lifestyle. This advice may be different depending on your current circumstances so please consult your doctor or healthcare professional for tailored advice.

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REVITALISE YOUR ROUTINE WE ALL HAVE RESOLUTIONS WE WANT TO CONQUER BUT OFTEN BY THE END OF JANUARY THEY ARE LONG FORGOTTEN. USE THE MOTIVATION YOU HAVE FOR THE NEW YEAR AND MAKE IT COUNT BY BOOKING THOSE APPOINTMENTS AND UTILISING YOUR TIME WISELY.

FLOSS We all know that flossing must be one of the dreariest everyday habits. However, without it your teeth can build up plaque, which can lead to tartar and tooth decay, along with an increased risk of developing gum disease. Poor oral hygiene can be indicative of our overall health with research suggesting that there may be an association between oral infections and cardiovascular disease, pre-term birth and diabetes.1

FITNESS A common resolution throughout January is the goal of improving your fitness, with some of us being guilty for signing up to a gym in the New Year and giving up after just two weeks. But the gym isn’t the only answer to getting back in shape: join a walking club, take dance lessons, or start swimming. You could also take advantage of the many fitness apps on offer and start tracking your activity, working to increase your steps each day.

MEDSCHECK Manage your medications better with a MedsCheck; this is an important service you can use from your local pharmacy to ensure you understand any medicines you may be taking, potential interactions between medications, and any contraindications or side-effects you may be experiencing. If you take a lot of different medications, it’s also a great idea to take advantage of a medication packing service. A Medicine Pack contains individually sealed compartments with your doses clearly labelled, making it easier for you to keep track of when to take your medication. Chat to your pharmacist for more information about a MedsCheck or medication packing.

QUIT SMOKING What better time to quit than the beginning of a new year! Take notice of all the ‘New Year, New You’ quotes and incite change. Set yourself a challenge of a week without smoking and treat yourself when you succeed. Keep increasing the period of time as you reach your goals. There are also several programs that show promise of increased chances of quitting, with combination products that include patches, gums, lozenges and sprays. For more resources visit quit.org.au.

TAKE YOUR VITAMINS If you’re feeling a little ragged after all the festivities, start taking a daily dose of vitamins. Add fish oil for your omega-3s, vitamin E for a healthy heart, and zinc for glowing skin. Get in the habit of taking them every single day and after a while it will become second nature. Chat to your local pharmacist about which vitamins and supplements may be right for you and your personal health needs.

MAKE A DOCTOR’S APPOINTMENT No one really likes going to the doctor but it’s one of life’s necessities and something that you should never put off. When you go in for your routine check-up, don’t forget those necessary checks like a Pap smear, mammogram, or prostate exam, especially if you’re overdue. Tackle the New Year knowing that you’re up-to-date and on track with all your appointments. 1

Colgate Professional. https://www.colgateprofessional.com/education/patient-education/ topics/systemic/why-a-healthy-mouth-is-good-for-your-body

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Caring for Your Inner Health Just Got Easier

THE BRUTAL SUMMER SUN CAN DERAIL YOUR BEST INTENTIONS TO WORK OUT. BUT INSTEAD OF HEADING INSIDE AND ONTO THE COUCH, TRY THESE TIPS TO HELP MINIMISE YOUR EXPOSURE TO THE SUN SO YOU CAN STAY ACTIVE. TIME OF DAY – The hottest part of the day is usually between 10am and 3pm, so it’s advisable to train before or after this time. HYDRATION – Make sure you drink water before, during, and after your workout. During the hotter months it’s vital you maintain good hydration levels regardless of whether you’re exercising, so keep a water bottle with you and ensure you’re drinking enough throughout the day. SKINCARE – Sunscreen should be a part of your routine just as much as squats! Protection against sunburn and skin damage is extremely important when you’re exposed to the sun. Choose an SPF50+ option and reapply regularly. Don’t forget to use the correct amount; you need at least seven full teaspoons for the entire body. CHECK IN WITH YOUR BODY – We all have different fitness levels and pain thresholds; it’s vital that you recognise if you’re getting fatigued or feel nauseous or dizzy. Check in with your body and don’t overdo it; if you’re feeling unwell then you should stop. It’s important to avoid heat exhaustion and heatstroke so make sure you are aware of how you feel and act on it. CLOTHING – Your clothing choices can affect your exposure to the heat, so it’s wise to wear lighter colours that don’t absorb heat as much as darker colours. Moisture-wicking and breathable fabrics can be your best friend during a sweaty workout, in addition to providing more coverage from sun exposure. SHADE – If your activity is outdoors, seek out whatever shade you can find. Pick a running trail with less direct sun, find that perfect shady spot in your local oval for your HIIT (High Intensity Interval Training) session, or if you live near a beach a shaded section of shoreline would be a great option for your workout session. CHOICE OF EXERCISE – Try a water-based sport such as swimming or water aerobics; not only will you be getting in a great workout but you’ll keep yourself cool! As always, chat to your healthcare professional before embarking on a new fitness regime or if you have any questions about how to exercise safely.

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Make A Wish!

Working together to create a world of possibility! Make-A-Wish® Australia is on a mission to make the impossible possible for children battling critical illnesses by bringing to life their wishes in an unforgettable way.

campaigns with partners such as Blackmores, the Blooms The Chemist community have raised over $450,000, helping to bring to life the wishes of more than 45 really sick kids.

From seeing unicorns fly to rocketing to the moon, each wish is as unique as the imagination of the child - helping to give hope and build emotional resilience to face the future, while creating memories that will last a lifetime.

Currently there are more than 700 children and teenagers from across Australia on their wish journey and with the ongoing support of incredible partners such as Blooms The Chemist, Make-A-Wish is continuing to change the lives of Australian families in 2019.

Through donations raised in-store, fundraising events held in the community, and national

“When a child and family are faced with a critical illness, I have no doubt that a wish makes all the difference in their treatment journey. Time and time over, I’ve seen the wonderful effect of a wish – not just happiness, but true, long-lasting joy. This joy and sense of hope is so important in their recovery and healing.” – Dr Margaret Little, Paediatric Oncologist, Lady Cilento Children’s Hospital, Brisbane, Australia.

Wished to experience as much as possible on Magnetic Island. Lilac, 16, fighting leukaemia and Ewing’s Sarcoma.

Wished to have a ride-on lawnmower so he could mow the grass with his poppy. Bailey, 5, battling Langerhan cell histiocytosis.

Master mower in the making... Most young boys have an idol and a passion, usually something like footy and superheroes.

To walk, or drive, in the footsteps of his idol for real, Bailey wished for an electric ride-on lawnmower.

For five-year-old Bailey, it’s his Grandpa, Poppy, and gardening (with becoming a policeman a close second!).

In the weeks leading up to his wish Bailey received a grounds-keeper outfit, a provisional lawn mower licence, and a matching outfit for Poppy. These milestones in his wish journey marked the end of a particularly gruelling 14 month period of fighting his critical illness and also shifted Bailey’s focus; he started to realise that something he previously thought was impossible may actually be possible.

Bailey adores his Poppy and copies everything he does, especially maintaining the beautiful and large backyard of his home. Battling Langerhan cell histiocytosis makes physical strength an issue for Bailey, but he hasn’t let that get in the way of helping whipper snip, blow and mow around the property. He’s got his own ‘mower’, but his physical abilities make it hard for Bailey to move it on the grass. An imaginative and creative little boy, Bailey loves gardening with Poppy so much, he even walks around making whipper snipper noises at kindy.

One morning, Bailey had a surprise visit from the local police delivering him his full lawn mower license and taking him on a ride in a real police car. Returning home, Bailey discovered his wish had come true; his brand new ride-on electric toy mower had arrived. He’s now finally able to mow next to his Poppy… on the grass by himself!

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WHAT’S ON IN YOUR BLOOMS THE CHEMIST Chat with your Pharmacist about our range of Health Services available in-store to help you get a handle on your health.

JANUARY

Even if you’re in good health, you should check your blood pressure regularly; high blood pressure has virtually no symptoms. Recent data indicates that in Australia 32% of men and 27% of women suffer from high blood pressure*, which can be a risk factor for heart disease, stroke and kidney disease. It’s important that you maintain a healthy lifestyle to delay the onset of high blood pressure and other health problems. A Blood Pressure Evaluation should take around five minutes and is a painless, easy way to get a quick health snapshot.

FEBRUARY

Medication packing is a service that reduces confusion for people when taking their prescribed medications. A week’s worth of medication is set out in a sealed blister pack, with the appropriate dose and mix for each day, helping you keep track of which doses have been taken. Anyone who is on regular medication can benefit from this service, including domestic and international travellers to ensure you have sufficient supplies before your trip. Medication packing is safe and easy to use. Ask your local Blooms The Chemist store for more information on this helpful service.

WHAT’S ON IN YOUR COMMUNITY Big Red BBQ (Kidney Health Australia) 26 January Rare Diseases Day 28 February Feel Good February 1 - 28 February Heart Research Month 1 - 28 February Ovarian Cancer Awareness Month 1 - 28 February

* Australian Institute of Health and Welfare. https://www.aihw.gov.au/reports/biomedicalriskfactors/ risk-factors-to-health/contents/high-blood-pressure

NEW SOUTH WALES ALBION PARK ALBURY ALBURY WEST END BALLINA BANKSTOWN GRAND MARKET BATHURST CHASE BATHURST STOCKLAND BELMONT CENTRAL BELMONT CITI BLACKTOWN BURWOOD CAMDEN COOGEE CRONULLA DAPTO DUBBO EDGECLIFF ERINA FIGTREE FORESTVILLE GORDON GOULBURN GOULBURN MARKETPLACE GOULBURN NORTHSIDE GRAFTON GREEN HILLS GRIFFITH KARABAR KIAMA KINGSFORD LEICHHARDT LISMORE LITHGOW MAITLAND MARRICKVILLE MAYFIELD MILLER MIRANDA MITTAGONG MUDGEE MUDGEE SOUTHSIDE NORTHBRIDGE NOWRA NOWRA JUNCTION

02 4256 4610 02 6021 3161 02 6021 3713 02 6686 9202 02 9709 2831 02 6331 2599 02 6331 9033 02 4945 4927 02 4945 8878 02 9621 3290 02 9744 9508 02 4655 9370 02 9665 5158 02 9523 6877 02 4262 2122 02 6882 4853 02 9328 1316 02 4365 1155 02 4229 5847 02 9451 5051 02 9498 2587 02 4821 2186 02 4821 2260 02 4821 1980 02 6643 1241 02 4934 7078 02 6962 2527 02 6297 3670 02 4232 1046 02 9663 3900 02 9560 9808 02 6621 4000 02 6352 2141 02 4933 5533 02 9560 2350 02 4967 2211 02 9607 7204 02 9524 7691 02 4871 1818 02 6372 4227 02 6372 9500 02 9958 8646 02 4421 3946 02 4421 3175

ORANGE PADSTOW PENRITH PLAZA PENRITH NEPEAN CENTRO QUEANBEYAN RAYMOND TERRACE RICHMOND SARATOGA SAWTELL SHELLHARBOUR SINGLETON HEIGHTS SOUTH WEST ROCKS SPRINGWOOD ST IVES SURRY HILLS TAMWORTH TOORMINA TOP RYDE UMINA WAGGA MARKET PLACE WAGGA STURT MALL WARILLA WINDSOR WINDSOR RIVERVIEW WOONONA WYONG YOUNG

02 6362 1267 02 9773 9427 02 4721 8117 02 4732 1328 02 6297 1872 02 4987 5975 02 4578 1557 02 4369 1494 02 6653 1227 02 4296 3355 02 6573 1410 02 6566 6155 02 4751 2963 02 9144 6914 02 9698 5146 02 6766 2895 02 6653 1444 02 9809 1661 02 4341 6906 02 6931 7840 02 6921 2101 02 4295 1233 02 4577 3010 02 4577 3265 02 4285 4500 02 4352 1025 02 6382 2009

QUEENSLAND BANORA POINT BUNDABERG GLADSTONE HELENSVALE KINGAROY LAKESIDE THE PINES TWEED CITY CENTRAL TWEED CITY TRANSIT

07 5524 2166 07 4152 5088 07 4972 1992 07 5519 3633 07 4162 3777 07 5534 3604 07 5598 1415 07 5524 4974 07 5523 3325

VICTORIA CASEY CENTRAL CRANBOURNE

03 9704 8166 03 5996 2254

WESTERN AUSTRALIA GERALDTON FOUNTAINS NORTH PERTH PORT COOGEE

08 9921 1755 08 9328 5762 08 6166 4350

Please refer to our website for up to date store listings

Visit our website bloomsthechemist.com.au Conditions: We reserve the right to correct any errors or misprints. Some products may not be available in all stores. We reserve the right to limit quantities. Products may vary from images shown. Blooms The Chemist Management Services Limited A.B.N 64 003 584 718

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