Health Check Magazine Issue 29 Autumn 2023

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Make Your Move

MAKE YOUR MOVE: INCREASE YOUR EXERCISE IMPACT YOUR GUIDE TO FLU SHOTS

HOW DRINKING IS CHANGING OUR HEALTH HABITS

BECOME A GOAL-GETTER

It may not be the traditional time to evaluate your goals and habits, but we think cooler weather and shorter days can be just as motivating! By implementing some simple changes at the start of Autumn, you’ll be well on your way to optimising your health and happiness when the temperatures start to climb again. In Make your move

(page 8), we look at the importance of finding a form of movement you truly love and how to maximise the benefits of individual exercise. Use our guide on page 22 to become an accomplished goal-getter by the time Spring rolls around, and flip to page 12 for a refresher on why you should get your flu shot this season.

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.

or instruction. Information and opinions expressed are believed to be correct and accurate to the

Ask a Pharmacist THE IMPORTANCE OF IRON

by Eman Khaled

What is iron?

Iron is an essential mineral required by the human body for growth and development. It participates in a range of metabolic processes inside the body, including oxygen transport, DNA synthesis and electron transport.1

Why is iron important

Iron is responsible for several important functions inside the body, mainly the production of haemoglobin and myoglobin. Haemoglobin is a protein in red blood cells comprising of four iron molecules and is what gives blood its red colour. These cells carry oxygen from the lungs to the rest of the body. Myoglobin, also produced using iron, is a protein that provides oxygen to muscles.2

Iron deficiency

Disorders involving iron are amongst the most common diseases in humans and can range from iron deficiency to iron overload.

The most common disorder involving iron is iron deficiency anaemia. This happens when the levels of stored iron in the body become low, resulting in your body producing red blood cells that are smaller and contain less haemoglobin. This affects the body’s ability to transport oxygen to the rest of the body, and results in symptoms such as lethargy and weakness, lack of energy, and poor concentration and memory. Other symptoms can also include hair loss, headaches, and brittle nails. These effects can be quite debilitating, and because they are common symptoms of other health issues, may be hard to attribute to one particular condition.3

There are a number of factors which may make you more prone to iron deficiency, including:

Blood loss – Blood contains iron within red blood cells, so if you lose blood, you lose some iron. This puts menstruating women particularly at risk of iron deficiency anaemia. Blood loss due to trauma or injury is also likely to cause iron deficiency anaemia.

Lack of iron in your diet – Your body regularly gets iron from the foods you eat, so if you consume too little iron, you are at high risk of becoming iron deficient. Examples of ironrich foods include meat, eggs, leafy green vegetables and iron-fortified foods. Vegetarians may be particularly at risk of iron deficiency, so it is important they pay close attention to obtaining iron from other food sources or supplements.

An inability to absorb iron – Iron from food is absorbed into your bloodstream through your small intestine. Anything which inhibits this process poses a risk of causing iron deficiency due to insufficient absorption. Coeliac disease, as well as certain gastric surgeries, are common causes of iron deficiency due to problems with absorption.

Pregnancy – Without iron supplementation, iron deficiency anaemia occurs often in pregnant women, due to the increased blood volume required to serve the mother as well as the growing foetus.

If you present with the above symptoms, the first question you may be asked is regarding any recent blood test, as iron levels are regularly monitored in routine blood tests. Your Blooms The Chemist Pharmacist may advise you to perform an iron screening test in store, which involves a finger prick. The results are available in a few minutes, so it is a fast and convenient measure of the haemoglobin present in your blood.

This can then give an indication of iron levels in the blood, and result in a specialised approach to managing the symptoms you may be experiencing.

How to resolve iron deficiency

If you have low iron, your diet alone may not be sufficient to boost your levels back up to the normal range, and provide you with symptomatic relief. Your Blooms The Chemist Pharmacist or GP will be able to help you choose an iron supplement most suitable to your needs, considering any other medication or supplements you may be taking. In cases of severe iron deficiency, oral supplements may not be sufficient and injectable forms of iron may need to be considered.4

Iron supplements can interact with several medications as well as vitamins, so please be sure to check with your Blooms The Chemist Pharmacist before commencing your supplement to ensure you are getting the maximum benefit from your medications.

1Review on iron and its importance for human health: https://www.ncbi.nlm.nih.gov/ pmc/articles/PMC3999603/

2Iron: https://ods.od.nih.gov/factsheets/Iron-Consumer/

3Iron deficiency anemia: https://europepmc.org/article/nbk/nbk448065

4What you need to know about iron supplements:https://www.webmd.com/ vitamins-and-supplements/features/iron-supplements

shake up how you live

Active skin protection

Odour

neutraliser For light to moderate bladder weakness

Pharmacist focus

Abboud Hannaoui BLOOMS THE CHEMIST GLADESVILLE

How long have you been a Pharmacist?

I’ve been with Blooms The Chemist since September 2022, and we had our grand opening in November last year. But, I’ve been a Pharmacist for26 years!

What made you want to become a Pharmacist?

I was interested in health, and was trying to decide what to do in high school. I wanted to do something with more of a community feel, something with more meaningful interactions with customers and people. I didn’t really enjoy medicine- at the time, I didn’t enjoy needles or blood very much!

What is the most important thing you’ve learnt as a Pharmacist?

The more you work in pharmacy the more you learn; I’ve had to learn a health role, then a management role, and an ownership role! I’m still learning all the time. Right now I’m learning a marketing role which is all new as when I was growing up, social media didn't exist!

How do you like to relax or spend your free time?

By watching a good movie, either with family or on my own. I like sci-fi, my wife likes rom-coms and my son thrillers, so we watch a real variety. I also love a good getaway, spending time with family friends, and reading a good book. Oh, and watching Liverpool FC with my family.

What’s the best thing about your community?

My pharmacy is part of a shopping centre which brings a communal experience- during COVID, everyone was there for each other in times of need. It’s a nice community feel without big changes from too much development. We have a little coffee crew of customers we see every morning – everyone knows each other’s names, and it just feels like a warm area.

How does your pharmacy give back to your local community?

We’re often engaged in donations to charities; during Christmas we support our Rotary Club by collecting gifts and set up a Christmas tree. We also donate to ‘Giant Steps’, an autism foundation, helping pay for families to attend shows and experience a real treat.

What community initiatives are you looking forward to getting involved in?

We’re all excited to get involved with Make-A-Wish, it’s a special charity. We’re fans of the broader Blooms The Chemist initiatives too. The Pharmacycle blister pack recycling program is great!!

How do you best support your team and customers?

Our priority is to make sure to treat our team fairly, and make them feel heard and understood. This allows us to offer customers a higher standard of service. We’re proud of the culture we’ve created.

What are five things you couldn’t live without?

Family, friends, music, books, and my treasured football club Liverpool FC.

What’s the number one health tip you’ve learnt over the years?

Get enough sleep! It’s boring but it’s true. If you’re going to be working hard you can’t skip sleep.

Do you have a quote to live by?

The difference between a good day and a bad day is your attitude. Having a positive outlook goes a long way to change the outlook of your and other people’s lives.

What are you excited about for the future of your store?

I’m really excited about offering more health services and providing our community with even greater access to good health and wellbeing. Our entire team is looking forward to continuing to improve our skills and knowledge so we can better support our customers.

If you could give a shout-out to one of your regular customers, who would it be and why?

I won’t mention names, but we have a lovely Italian customer who brings us Italian treats she makes at home. She puts a big smile on all the team member’s faces and reminds us that we’re making a difference in people’s lives.

Make your move

THERE IS ALMOST UNIVERSAL MEDICAL CONSENSUS ON THE BENEFITS OF EXERCISE. HOWEVER, IT'S IMPORTANT TO RECOGNISE THAT THERE IS NO ONE-SIZE-FITS-ALL APPROACH TO EXERCISE AND THAT HEALTHY MOVEMENT LOOKS DIFFERENT FOR EACH OF US. WE EXPLORE THE MORE MUNDANE FORMS OF EXERCISE THAT MAY BE CRITICAL TO KEEPING US HEALTHY AS WE AGE.

Exercise stats

• Over 73% of people aged 18-64 undertook 150 minutes or more of physical activity in a week.1

• Only 27.2% of those aged 15 and above met the physical activity guidelines set by the Department of Health.1

• Around 13 million adults take part in sports every year.2

• Socio-economic status has a significant impact on physical activity, with people from socioeconomically disadvantaged backgrounds less likely to meet the recommended physical activity guidelines.2

• 49.4% of Australians who reported sitting for most of their day at work would require more exercise than the 17.5% of Australians who mostly walk for their work, or the 14.3% who complete physically demanding work.3

• Younger Australians are less likely to be sitting for work, while men are far more likely to undertake heavy labour in the work than women.4

• Young people and men were more likely to meet the recommended guidelines for strength and conditioning exercises than women or older Australians.5

These numbers form only part of the overall picture, but emphasise the importance of taking an individual approach to moving your body for optimal health benefits.

The benefits of exercise

The physical benefits of exercise include reduced risk of disease and illness, strengthening of bones and muscles, improved organ health, and assistance in weight management. While injury and other conditions may make forms of exercise inappropriate for some, the overall physical benefits are well-studied.3 Emotional and mental benefits include increased concentration, improved sleep cycle, better moods and assistance in overall cognitive ability. These benefits are more difficult to track but are similarly well-proven, and regular exercise is recommended by health professionals as a remedy for various types of emotional and psychological difficulties.

One key benefit of exercise is that nearly any exercise is better than none. While there are guidelines for a healthy amount of exercise, failing to reach these standards shouldn’t discourage anyone from exercising at all. Even mild exercise can provide health benefits. Being able to enjoy exercise is critical to making sure you continue to do it. Less talked about but still crucial benefits include improved balance and flexibility. As we age, improving these aspects can mitigate the risk of falls, stimulate cognitive development, and can even increase life expectancy. Exercise now takes many forms, and yoga, Zumba, and Pilates can be just as effective as traditional running or lifting weights.

How to maximise your exercise

With almost half of Australians reporting mostly sitting for their work, it’s no wonder so many are unable to meet physical activity guidelines.3 Finding ways to increase your weekly exercise may depend on your age and lifestyle, but there are multiple effective places to start.

If you’re working in an office, investigate using a standing desk. Minimising the time spent sedentary is important to maintain your body’s mobility. Breaking up the time spent sitting at a desk, without radically affecting how you work, may improve your long-term health and concentration. Taking hourly breaks to stretch your legs with a short walk can also boost work performance and reduce the risks of sedentary living. For more rigorous exercise, a social sporting team or a cooperative challenge, such as a group swim or long-distance run, can be a great way to engage in your fitness goals. Exercising with others can act as both a commitment to the task and can help you enjoy it more.

Making alternate transportoptions can also be an effective way to increase movement. Forcing yourself to cycle to work or climb that flight of stairs instead of taking the lift are little things that add up over time. While not feasible for everyone, investigating other transport options can be a relatively seamless way to integrate exercise opportunities into your routine.

Consistency is key for exercise. Doing your favourite exercise several times a week has more far-reaching health benefits than something you only commit to once a month, so identify a form of movement that you genuinely enjoy.

1Physical activity: latest release: https://www.abs.gov.au/statistics/health/healthconditions-and-risks/physical-activity/latest-release

2About sport in Australia: https://www.health.gov.au/topics/sport/about-sport-inaustralia#:~:text=Sport%20is%20an%20important%20part%20of%20life%20in%20 Australia%3A,and%20active%20recreation%20each%20year

3Development of evidence-based physical activity for adults (18 to 64 years): https:// www.health.gov.au/resources/publications/development-of-evidence-based-physicalactivity-for-adults-18-to-64-years?language=en

4Insufficient physical activity: https://www.aihw.gov.au/reports/australias-health/ insufficient-physical-activity

5Muscle strengthening activities among Australian adults: https://www.aihw.gov.au/ reports/physical-activity/strengthening-activities-among-australian-adults/contents/ summary

Making the most of health data

ADVANCES IN WEARABLE TECHNOLOGY AND SOFTWARE CONTINUE TO PROVIDE US WITH NEW WAYS TO TRACK KEY HEALTH METRICS, SUCH AS SLEEP PATTERNS, HEART RATE, AND DIETARY INTAKE. THESE DEVICES ARE CHANGING THE WAY WE UNDERSTAND AND MANAGE OUR HEALTH, PROVIDING NEW OPPORTUNITIES TO OPTIMISE OUR WELLBEING THROUGH DATA COLLECTION.

The accessibility of smart devices, including wearables such as smart watches, has made gathering multiple forms of health data easier than ever. This data can provide important insights to support our overall health journey, from tracking our daily step count and movement, to reminding us to take our daily medication.1

Here are some of the ways you can use this data to optimise your health outcomes.

Fitness analysis

One in five Americans use a smartwatch or fitness tracker.2 Smartwatches can provide important insights into your fitness regime, making these a helpful tool for experienced athletes and those just starting out on their exercise journey. Tracking your accomplishments and fitness milestones - whether you've just completed your fourth marathon or your first ever Zumba class - can provide a strong sense of achievement and reward recognition. By accurately measuring your performance and fitness results, data tools can track how close we are to achieving our fitness goals, how appropriate our activities are for our personal health, and even which parts of our workouts we complete the best. Being able to verify which parts of a run were completed faster than average, for example, can make it easier for users to identify any patterns in performance dips, and create strategies to optimise future activity.

Measure heart rate

Another benefit of smartwatches and wearables is the ability to measure our heart rate. New technology called a photoplethysmography sensor (PPG) directs a strong light beam through your skin and blood vessels and determines results based on the light that is reflected. This provides accurate, consistent and potentially ongoing heart rate analysis.3 Using a long-term data set based on your heart rate may provide insights into fitness results, unexpected periods of high or low heart rates, and long-term heart rate trends. This data may also help to identify mental health triggers such as stress and anxiety. If you notice a pattern of a higher heart rate on Mondays, it may indicate sleep or stress problems on Sunday nights. It can be helpful to discuss this data with your GP to identify any significant patterns, and opportunities to adjust your activity and reduce stressors.

Track sleep patterns

Apps and devices have increasingly used a combination of sound analysis, accelerometers (small motion detectors) and heart rate monitoring to provide data on our sleep habits.4 By combining these with users’ self-reports of mood and alertness, it’s possible to identify sleep trends over longer periods – such as improved alertness when a sleep schedule is moved forward an hour, or when a night is cooler than usual. Some of these tools can also measure sleep quality, such as how much time was spent in each of the key sleep stages. An important note is that sleeping apps are less reliable than other data-based health tools mentioned in this article, even as the technology is improving enough to consider the benefits of these tools.4 If you're experiencing ongoing sleep issues, chat to your Blooms The Chemist Pharmacist about potential sleep conditions such as sleep apnoea and diagnostic tools like at-home sleep tests.

Medical alerts

A simpler benefit, but one that’s just as crucial, is the capacity for smart devices to create medical alerts. While such alerts have existed for years, the technology driving newer devices is highly effective. This includes being able to detect falls or critical heart rates and contact emergency services directly.5 This can be particularly beneficial for the elderly or differently-abled people who may struggle with mobility and strength issues. On a smaller scale, smartwatches can remind users of which medication is required and when, and alert owners if they miss a dose. This works with personalised healthcare integration that tracks users’ specific medication and responses, providing individualised updates on their needs and challenges. This can also be useful in an emergency in case information about someone is required quickly. However, if you are ever in an emergency it is advised that you call emergency services directly to ensure they are reached.

Manage screen time

While not an obvious indicator of tackling health problems, modern smart devices are outfitted with tools to manage how we use them. This includes ‘screen time’ functions, payment trackers and productivity programs. The reality for many smart device users is that screen time has a strong correlation with negative health factors, including poorer mood, sleep and eyesight. This area of research is fairly recent, meaning there are fewer longterm studies done on the impact of smart devices on our health than in other areas, but the impact is just as significant. The most observed issue following excessive screen time includes problems with eyesight, as well as accompanying headaches, dizziness and disrupted sleep.6 Concerns about the impact of the excessive blue light emitted by these devices have led to the creation of ‘night mode’ for some devices, where screen colours are altered to show primarily warm colours.

Many devices have also implemented optional restrictions on usage, to limit the amount of time spent on them. With the ability to track and restrict usage, users can pinpoint how they spend their time and which aspects may need to be reined in. On a more extreme level, ‘screen addiction’ has been compared to game and gambling addiction due to the similarly negative impact on mood, attention span and restfulness.7

1Health at hand: A systematic review of smart watch uses for health and wellness: https://www.sciencedirect.com/science/article/pii/S1532046416301137

2About one in five Americans use a smart watch or fitness tracker: https://www. pewresearch.org/fact-tank/2020/01/09/about-one-in-five-americans-use-asmartwatch-or-fitness-tracker/

3The Effect of Motion on PPG Heart Rate Sensors: https://engineering.purdue.edu/ dcsl/publications/papers/2020/smartwatch_dsn20_fastabs.pdf

4Are sleep trackers accurate? Here's what researchers currently know: https:// theconversation.com/are-sleep-trackers-accurate-heres-what-researcherscurrentlyknow-152500

5The debut of medical alert smart watches: https://www.medicalalert.org/the-debutofmedical-alert-smart-watches/

6Computer vision syndrome: https://www.aoa.org/healthy-eyes/eye-andvisionconditions/computer-vision-syndrome?sso=y

7Technology addiction: https://www.sydney.edu.au/brain-mind/our-research/ technology-addiction.html

Your guide to flu shots

WITH WINTER ON THE HORIZON, APRIL AND MAY ARE THE IDEAL TIMES TO GET YOUR FLU SHOT.1

THE MODERN FLU VACCINE HAS BEEN REFINED THROUGH DECADES OF DEVELOPMENT AND CAN MINIMISE YOUR RISK OF CATCHING THE FLU AND INFECTING OTHERS. THE MOST CURRENT FLU SHOT IS EFFECTIVE AGAINST FOUR STRAINS OF THE FLU. THIS GUIDE CAN HELP YOU UNDERSTAND HOW THE FLU VACCINE WORKS AND WHY IT’S IMPORTANT IN REDUCING THE SPREAD OF INFLUENZA.

What is a flu shot?

The flu vaccine works by exposing the immune system to a tiny amount of the inactivated flu virus.1 The immune system then develops specific antibodies which are designed to fight the virus. If the person is exposed to the flu, the immune system will recognise the virus and produce antibodies to help fight the infection.1

Which vaccine you receive will depend on the recommendations of global and national health bodies, such as the Australian Influenza Vaccine Committee (AIVC). The current recommended vaccine is a quadrivalent vaccine, meaning it’s not just a vaccine for one flu virus, but for four different strains. This is important as there are several different strains of the flu that exist across the world based on geography and development – the strain of flu most common in the United States may vary considerably from the dominant strain in Australia.2 Training the body to respond to several strains protects not just against those existing strains, but against possible future strains if they’re similar.

How does the flu vaccine work?

Most flu vaccines are inactivated. This means when the inactivated influenza virus enters the body it attaches to cells in the respiratory tract, such as those in the nose and lungs, and activates an immune response without replicating. Conversely an attenuated virus will be able to replicate when it attaches to cells but is unable to cause any symptoms or will have only a very small effect. The immune system then recognises the virus as foreign and mounts an immune response.3 This response includes the production of antibodies, which are proteins that can bind to specific parts of the virus called antigens. This process is called "priming" the immune system, as it's preparing the immune system to mount a response if the real virus is encountered.

Once the immune system has been primed, if the individual is later exposed to the actual flu virus, the immune system will recognise it as foreign and quickly produce the necessary antibodies to fight it off, in a process called the "Memory Response".3 Importantly as the virus is inactivated there is a very small chance of contracting the flu, meaning your body can respond with no pressure of succumbing to the virus. While some may feel sore and see redness in the area that was vaccinated, these symptoms almost always disappear by themselves.

Why are flu shots important?

Every year the flu affects thousands of Australians and is estimated to cost up to $40 billion in enforced work absences and loss of productivity in staff who work while sick.4 In the year before COVID-19, the flu killed over 800 people, while thousands more were unwell.5

Even if being vaccinated doesn’t prevent you from contracting the flu completely, it more than likely will reduce the severity of it.6 The flu can be deadly for vulnerable populations or even those who are

otherwise healthy, and taking steps to reduce the impact of the flu if you do get it may well prevent a serious health risk.

It also helps lower your transmissibility, meaning you’re protecting those you interact with.6 By taking responsibility you can ensure that when you’re visiting grandparents, children or those that are immunocompromised, you’re not risking bringing them into contact with influenza. Lastly, while it’s recommended to get a flu shot every year, receiving one can provide lasting protection even into the next year (source 5). It’s better than no vaccine, and could be the difference between a mild sniffle and days in bed eating only soup and crackers.

When and where can I get my flu shot?

Influenza vaccinations are available now at your local Blooms The Chemist. In Australia, circulation of influenza virus usually peaks from June to September.7 Therefore, it is best to receive the vaccination in Autumn as full protection is usually achieved within 10 to 14 days following the vaccination. Your body’s immunity to the flu is strongest and most effective three to four months after the vaccination.7

Visit the Blooms The Chemist website to find your nearest location; you can book online or call your local store for appointments.

You may also be eligible for a free flu vaccination if you are aged 65 and over, pregnant, Aboriginal and Torres Strait Island or have a listed medical condition. Visit the Department of Health and Aged Care website for more information: health.gov.au/topics/immunisation/ vaccines/influenza-flu-vaccine.

1Australian Immunisation Handbook: https://immunisationhandbook.health.gov.au/ vaccine-preventable-diseases/influenza-flu>

2How Influenza (flu) vaccines are made: https://www.cdc.gov/flu/preventhowfluvaccinemade.htm#:~:text=The%20fluid%20containing%20virus%20is,quality%20 testing%2C%20packaging%20and%20distribution.

3What's in a flu vaccine: https://www.pennmedicine.org/news/newsblog/2016december/whats-in-a-flu-vaccine

4Flu costs Australian companies in lost time: https://www.ausvacs.com.au/ flucostsaustralian-companies-in-lost-time/

5Influenza update no. 437: https://www.who.int/publications/m/item/ influenzaupdate-n-437

6Vaccine effectiveness: how well do flu vaccines work?: https://www.cdc.gov/flu/ vaccines-work/vaccineeffect.htm

7Australian Medicines Handbook: https://amhonline.amh.net.au/chapters/vaccineschap/ vaccines/influenza-vaccine?menu=hints>

Look after your liver

WE OFTEN THINK OF THE LIVER IN RELATION TO ITS ROLE IN PROCESSING ALCOHOL. HOWEVER, THE LIVER IS ONE OF THE MOST IMPORTANT ORGANS IN THE BODY, AFFECTING EVERYTHING FROM DIGESTION AND BLOOD FLOW TO COGNITIVE FUNCTION.

What does my liver do?

To put it simply, your liver regulates the chemicals in your blood. This mainly involves three tasks: cleaning your blood, excreting bile, and processing food nutrients.1 In practice, this means your liver has over 500 functions, most of them vital to keep your body happy and healthy.2 The liver consists of four lobes, which are each made up of eight sections and thousands of smaller lobes or 'lobules'.

Our livers work 24/7 to deal with most of the toxins that enter our body, ensuring our digestive system, circulatory system and overall metabolic function aren't disrupted.

Roles of the liver

Metabolism

The liver is responsible for many of the chemical reactions that take place in the body. It helps to break down nutrients from food, such as carbohydrates, fats, and proteins and convert them into energy and other useful substances. For example, the liver converts glucose (a type of sugar) into glycogen, which is a form of energy that can be stored in the liver and muscles. The liver also converts amino acids from proteins into glucose or into other substances, like urea or creatinine, which are eliminated by the kidneys. Additionally, the liver plays a role in the synthesis of various substances such as lipoproteins, cholesterol, and bile acids.

Detoxification

The liver plays a key role in detoxifying the blood by neutralising or eliminating toxins and waste products, such as drugs and alcohol, as well as natural toxins produced by the body. The liver detoxifies these harmful substances through a series of enzymatic reactions, which convert them into water-soluble compounds that can be excreted as urine or bile. The liver also helps to detoxify harmful substances by binding them with other molecules which makes them more watersoluble and easier to excrete.

Blood flow

The liver helps in regulating the blood flow and composition in the body. It receives a blood supply from two sources: The first is the hepatic artery which delivers oxygenated blood, and the second is the hepatic portal vein delivering deoxygenated blood from the small intestine containing nutrients. Blood flows through the liver tissue to the hepatic cells where many metabolic functions take place. The liver helps to filter and purify the blood that circulates through the body, removing harmful substances, and producing important blood and plasma proteins that support clotting, normal blood function, oxygen transport, and immune response. It also plays a role in maintaining proper blood sugar levels by storing glucose as glycogen and releasing it as needed, and by taking up excess glucose from the bloodstream.

Digestion

The liver produces bile, a greenish-yellow fluid that is stored in the gallbladder and released into the small intestine to aid in the digestion of fats and other lipids. Bile is necessary for the absorption of fat-soluble vitamins, such as Vitamin A, D, E and K. The liver also plays a role in glucose regulation, by releasing glucose from glycogen stores when blood sugar levels are low, and by taking up glucose when levels are high.

Hormone regulation

The liver is involved in the production and regulation of hormones, including those that control blood sugar levels and blood pressure. The liver produces and releases glucose-regulating hormones, such as insulin and glucagon, which work in concert to maintain blood glucose levels within a normal range. It also helps to regulate thyroid and sex hormones, as well as adrenal hormones.3 As a result, those suffering from liver disease often have symptoms of hormonal imbalance, which can even impact the immune system.

Immune system:

The liver is an important organ for our immune system. It’s positioned so it can detect pathogens entering the body through the gut, and can deter, capture, and clear bacteria, viruses, and macromolecules. It does this by storing immune cells and using them to help fight off infections. It also works as a barrier against pathogens, by removing pathogens and other foreign substances from the blood.4 Impressively, the liver keeps a delicate balance between its antiinflammatory status and its rapid immune response, ensuring it can avoid the symptoms of excessive inflammation while also acting quickly to fight chronic infection and cancer.

Risks to the liver

Like any organ, our livers can have issues that compromise our health. In Australia, liver disease now affects up to one in three Australians, and a conservative estimate places the annual costs to us at $51 billion.5

One of the most common liver problems faced by Australians is fatty liver disease, more common in those with high blood pressure, obesity or those that are overweight.6 Despite fatty liver disease becoming more prevalent, it's still difficult to diagnose, as it may not have any obvious symptoms. Diagnosis happens after a discussion with a GP, and possible follow-up blood tests. More serious liver conditions include cirrhosis, liver cancer, and liver failure, which can be fatal.

The best disease prevention and management tools for your liver are mostly lifestyle factors. To help keep your liver healthy, it’s important to eat a healthy diet, and in particular, avoid sugar and significant weight gain. Other factors include exercising regularly and avoiding smoking, alcohol, and drugs.

If you have a family history of liver disease, or if you have certain risk factors for it, be sure to talk to your GP about being screened for liver disease.

1Better Health Channel: Liver: https://www.betterhealth.vic.gov.au/health/conditions andtreatments/liver

2Liver: anatomy and functions: https://www.hopkinsmedicine.org/health/conditionsand-diseases/liver-anatomyand-functions#:~:text=More%20than%20500%20vital%20 functions,certain%20proteins%20for%20blood%20plasma

3Role of the liver in hormone metabolism and in the regulation of their content in the blood: https://pubmed.ncbi.nlm.nih.gov/334126/

4Liverandimmunesystem:https://pubmed.ncbi.nlm.nih.gov/29328785/#:~:text=The%20 liver%20is%20a%20key,bacteria%2C%20viruses%2C%20and%20macromolecules.

5Australian liver stats: https://liver.org.au/

6Fatty liver: https://www.healthdirect.gov.au/fatty-liver#:~:text=Fatty%20liver%20can% 20be%20caused,3%20Australians%20has%20fatty%20liver.

A TIDY MIND:

the magic of decluttering

WHILE NOT AS POPULAR AS ITS SPRING COUSIN, AUTUMN IS A GREAT TIME TO DECLUTTER. BY TAKING A STRATEGIC APPROACH TO ORGANISING YOUR SPACE AND BELONGINGS, YOU CAN MOVE INTO THE COOLER MONTHS WITH GREATER CLARITY, FOCUS AND A FRESH OUTLOOK.

Decluttering is the process of removing unnecessary items from your living space. It can be a physical process of going through your belongings and getting rid of anything that you no longer need or use, but it can also refer to organising and simplifying the items you decide to keep.

The benefits of decluttering include:

1. Reduced stress – Research shows that clutter can be overwhelming and stressful to look at, as your brain tries to process the lack of order. Creating some visual order may reduce and counteract the production of cortisol (stress hormone) produced in response to visual overstimulation.1

2. Increased productivity – Clutter can be distracting and make it difficult to focus. Decluttering can help create a more organised and functional living space, which can increase productivity and make it easier to complete tasks.2

3. Improved mental health – Decluttering can help improve overall wellbeing and mental health by reducing stress, increasing productivity, and creating a more positive and peaceful living environment.

4. Better physical health – Cluttered spaces can make it difficult to clean and maintain, which can lead to dust, mould, and other allergens that can cause health problems. Decluttering can make it easier to keep your living space clean and healthy.2

5. Increased creativity – Decluttering can also help with creativity, as it allows you to have a clear mind and a clear space to be able to focus on new ideas and projects.

6. Increased sense of control – Clutter can make you feel like you have lost control of your space and your life. Decluttering can give you a sense of accomplishment and control over your environment, which can be empowering and motivating.

7. Financial benefits – Decluttering can also have financial benefits, as it can help you to identify items that you no longer need or use and can be sold, donated or recycled, thus saving you money in the long run.

Getting started

So fresh and so clean – An easy way to commence your Autumn decluttering process is to bring out any clothes and items you stored during the warmer months. Make the most of (hopefully) the remaining sunny days and wash any heavy coats, jackets, and thicker blankets, or drop them off for drycleaning so you can start fresh when the mercury drops. Work your wardrobe – Do a stock take of your Winter wardrobe; take note of what no longer fits, what needs mending or altering, and any essential items that might be missing for the cold weather ahead. If you have any items that won't be needed or used, put them aside to donate or giveaway and commit to a specific time to do this; we all know how easy it is to drive around with a boot full of donation bags for months!

This is also an opportune time to put away the shorts and sandals for another six months so you can streamline your wardrobe and go into Winter better prepared. While this might be bittersweet reminder of Summer’s end, it can actually be cathartic to take your summer wardrobe out of eyesight.3

Packing unnecessary swimwear, hats and short sleeves into bags for storage until temperatures rise again keeps you organised and better able to visualise what wardrobe options you do have.

1No place like home: home tours correlate with daily patterns of mood and cortisol: https://pubmed.ncbi.nlm.nih.gov/19934011/

2Time for a Kondo clean out? Here's what clutter does to your brain and body: https:// theconversation.com/time-for-a-kondo-clean-out-heres-what-clutter-does-toyourbrain-and-body-109947

3Interactions of top-down and bottom-up mechanisms in human visual cortex: https:// pubmed.ncbi.nlm.nih.gov/21228167/

How drinking is changing our health habits

WITH SILLY SEASON OVER, IT’S AN OPPORTUNE TIME TO REFLECT ON THE RELATIONSHIP BETWEEN HEALTH AND ALCOHOL. WHILE IT’S COMMON KNOWLEDGE THAT DRINKING CAN HAVE A RAFT OF NEGATIVE HEALTH EFFECTS, WHAT’S LESS KNOWN IS EXACTLY WHO THIS AFFECTS AND HOW. SHIFTS IN ATTITUDE ACROSS MULTIPLE GENERATIONS AND THE IMPACT OF COVID-19 HAVE ALTERED AND ACCELERATED SEVERAL TRENDS, IMPACTING OUR DRINKING HABITS AND BEHAVIOURS.

Young people are drinking less

Young people have decreased their rates of drinking over the last 20 years. While statistics fluctuated slightly in 2020 and 2021 due to the pandemic, young people are on average drinking far less than they used to.1 Some studies put this number at the lowest rate since the 1960s, matching a trend that started in the mid-2000s.2 These numbers also appear to be holding steady as these young people age, suggesting a shift in overall drinking habits may occur as younger generations grow older. Interestingly, this aligns with similar statistics showing young people are also far less likely to smoke or use illicit drugs. Even with the advent of e-cigarettes, this suggests a strong success for public health campaigns.

The decline of younger generations’ drinking habits has interested researchers as drinking habits are usually consistent across all age groups, whereas older groups are continuing to drink in similar amounts compared to young people.2 One reason for this change could be the shift in attitudes of young people towards alcohol. Younger generations today view alcohol more negatively than previous generations, with a greater proportion seeing alcohol as the deadliest drug, and the drug of “most concern” to society.3 Young people are also increasingly aware of health trends, and are more likely to shun alcohol for health reasons than previous generations. Other studies suggest parents are more restrictive with their supply of alcohol to their kids, perhaps also due to attitude shifts in health.

Middle-aged women are drinking more

The number of middle-aged women who drink has increased, with a group of these women classified as ‘risky drinkers’ (which means consuming more than two standard drinks a day on average, or more than four in a single occasion).3 These steadily increasing rates are one of the bigger changes in the last three decades, and the pandemic has accelerated this trend. In 2016, women in their 50s were more likely to be long term risky drinkers than younger women.4 Meanwhile, men in the same age category haven’t seen much change in their drinking levels as rates of young men who drink continue to decline.

The reported reasons for middle-aged and older women drinking more are made up of a number of factors. Societal changes since the early twentieth century are thought to have increased the accessibility and acceptability of women drinking alcohol. More recent factors include reports of women in these age groups dealing with stress, anxiety, and a feeling of losing control.4 While more research is required to unpack this trend, some academics point to the volume of domestic labour, which increased both in the short term during COVID, and in the long term as women are expected to care for increasingly elderly parents and dependent adult children, in a phenomenon known as the ‘sandwich generation’.5

The influence of the pandemic

A sobering recent trend is the rise in alcohol-induced deaths, particularly across the COVID-19-induced lockdowns.6 As these results reflect the pandemic they may not be sustained in the long term, but it is a stark reminder of the very real challenges faced by Australians. Part of this was blamed on those living in isolation, meaning drinking was less of a social activity, reducing the likelihood of being checked on by our drinking companions.6 In addition, there was the overall rise in drinking during COVID-19, with women more likely to drink more than men.7

Another theory recognises the rise in women drinking, and links that to the relative ease with which women can experience alcohol problems compared to men. While men are more likely to drink to excess than women, particularly men born in Australia, women can encounter problems with alcohol more easily.8 This includes a lower threshold for addiction, meaning they can develop addition with less alcohol and lower frequency than men. Women are also less likely to seek treatment for alcoholism, due to social stigma, a fear of losing children, and fewer available resources when compared with men.9

We’re open to alternatives

Despite the relative consistency of drinking habits in older Australians, there’s still a lot of flexibility in our overall drinking habits. The concept of ‘Dry July’ and similar periods of sobriety have grown rapidly, with tens of thousands of participants, and expectations that 2023 will be the biggest year recorded so far. The number of non-drinkers in Australia is also at its highest recorded level in decades. Importantly, participation in these programs is shared across the generations suggesting attitudes have changed across Australia overall, even if older generations maintain their traditional consumption of alcohol. There’s been a boom in sales and production of low-alcohol and noalcohol drinks. IWSR Drink Market Analysis places the low/no-alcohol beverage market at nearly $14 billion, while growth is expected to remain high through to 2025.11, 12 With volume predicted to grow 8%, we can expect to see ever-increasing variety and availability of these products. Moreover, their audience is expanding too. While traditionally targeted at those who wish to quit drinking altogether, many new low and no-alcohol consumers are now typical drinkers who want to improve their moderation.12 The growth in this area appears to be a combination of increased social awareness of the problems with alcohol, improved technology making it easier to replicate the taste of alcoholic drinks, and the existing boom in craft and independent breweries.

1Alcohol use statistics: https://alcoholthinkagain.com.au/alcohol-your-community/ alcohol-use-statistics/

2Alcohol consumption in young people: https://www.aihw.gov.au/reports/ alcohol/alcohol-tobacco-other-drugs-australia/contents/priority-populations/ youngerpeople#alcohol-consumption

3Young Australians are drinking less but older people are still hitting the bottle hard: https://theconversation.com/young-australians-are-drinking-less-but-older-people are-still-hitting-the-bottle-hard-90024

4Did you look forward to last night's bottle of wine a bit too much? Ladies, you're not alone: https://theconversation.com/did-you-look-forward-to-last-nights-bottleofwinea-bit-too-much-ladies-youre-not-alone-109078

5What midlife women told us about drinking and why it's so hard to stop: https://theconversation.com/oh-well-wine-oclock-what-midlife-women-toldusaboutdrinking-and-why-its-so-hard-to-stop-188882

6Sandwich generation: women caring for children and their parents: https://www. abc.net.au/news/2023-01-11/sandwich-generation-women-caringfor-childrenandtheir-parents/101685058

7Low death rate, almost no flu but more alcohol-induced deaths in 2021: https:// www.abs.gov.au/media-centre/media-releases/low-death-rate-almost-noflumorealcohol-induced-deaths-2021 pandemic stats?

8Impact of COVID 19 on alcohol and other drug use: https://www.aihw.gov.au/ reports/alcohol/alcohol-tobacco-other-drugs-australia/contents/impact-of-covid19-on-alcohol-and-other-drug-use

9Are Women More Vulnerable to Alcohol's Effects?: https://pubs.niaaa.nih.gov/ publications/aa46.htm

10Alcohol and otherdrug treatment services inAustralia 2016–17: keyfindings:https:// www.aihw.gov.au/reports/alcohol-other-drug-treatment-services/aodts-2016-17key-findings/contents/clients

11IWSR No and low-alcohol gains share within total beverage alcohol 2021: https:// www.theiwsr.com/wp-content/uploads/IWSR_No-and-Low-Alcohol-Gains-ShareWithin-Total-Beverage-Alcohol-2021.pdf

12Growing taste for alcohol-free inspires burgeoning drinks market: https:// www.afr.com/life-and-luxury/food-and-wine/growing-taste-for-alcoholfreeinspiresburgeoning-drinks-market-20221129-p5c24x#:~:text=The%20market%20 for%20no%2D%20and,per%20cent%20for%20alcohol%20beverages.

WHY CHOOSE OMRON?

Orange a-peel

INSPIRED BY THE MANY SHADES OF ORANGE FOUND IN AN AUTUMNAL COLOUR PALETTE, WE EXPLORE THE IMPACT OF ORANGE ON HUMAN HEALTH, FROM FOODS AND FLAVOURS, TO MOOD AND PSYCHOLOGY.

An array of orange

Orange foods make up some of the tastiest delights on offer. Carrots, sweet potatoes, pumpkins, cantaloupes, apricots, and of course oranges are some of the more common orange-hued foods. These vegetables get their colour from antioxidants, or more specifically, beta-carotene. Beta-carotene is responsible for giving orange foods their pigment.1

Our body can convert beta-carotene into Vitamin A, known for improving eyesight while supporting our immune system. Betacarotene also has typical antioxidant properties, which can assist in preventing cancer and combatting disease.1

Orange Health boosts

A healthy food to start with is the orange. Oranges are high in Vitamin C, a natural antioxidant that helps keep your bones, skin and connective tissues healthy. It’s long been used for its rich nutrients and is effective at preventing scurvy, or a Vitamin C deficiency.2 Oranges also provide natural sugars for an energy boost. However, don’t rely on them to prevent you from catching the common cold – this popular myth doesn’t have any definitive proof. Pumpkins are similarly nutrient-dense, meaning they can be effective at supporting your immune system. The combination of beta carotene and Vitamins C and E are also thought to boost skin health, and pumpkins occasionally feature in skin care products.3 They’re also low-calorie, making them a helpful food for weight management. Lastly, carrots are relatively high in fibre, and often rank low on the glycaemic index (GI) meaning they take a relatively long time to

raise blood sugar levels. In addition to beta-carotene, carrots also contain carotenoids which may help protect against several types of cancer.4

The psychology of colour

Orange as a colour, like red, has longer wavelengths. This means it naturally attracts our attention and induces higher levels of visual arousal. Some research suggests individuals saw orange as a warm and exciting colour and were more likely to commit to exercise after seeing it.5 Because it draws our attention, it’s used often for safety equipment and some warning signs that require our attention. Some research also suggests that seeing orange makes it more difficult to perform high-cognition tasks.5 In addition to naturally attracting attention, this makes it unlikely to be seen in offices, schools, or other environments where you'll need to concentrate often.

1Beta-carotene: https://www.mountsinai.org/health-library/supplement/beta-carotene

2Vitamin C and your health: https://www.healthdirect.gov.au/vitamin-c-and-your-health

3Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome: https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC6213755/

4Plasma and dietary carotenoids, and the risk of prostate cancer: a nested case-control study: https://pubmed.ncbi.nlm.nih.gov/14973107/

5Interior color and psychological functioning in a university residence hall: https://www. frontiersin.org/articles/10.3389/fpsyg.2018.01580/full

Goal-getter

IT CAN BE DISHEARTENING TO START WORKING TOWARDS A NEW GOAL ONLY TO FIND YOURSELF FLOUNDERING AFTER A FEW WEEKS. BUT THE SECRET TO ACHIEVING YOUR GOALS MAY ACTUALLY LIE IN YOUR APPROACH TO GOAL SETTING. READ ON FOR PRACTICAL ADVICE ON BECOMING AN ACCOMPLISHED GOAL-GETTER.

The benefits of goal setting

Having a clear understanding of your goals and what you want to achieve can help you narrow your focus, identify actionable steps you need to take to achieve your goal, and provide you with a satisfying sense of accomplishment when you've achieved your task.1

By defining your goals, you're also providing yourself with a reminder of what you're working towards if you come up against challenges or find yourself veering off-course.

Taking a consistent approach to setting, and achieving, your goals can strengthen your internal discipline and self-believe; each time you accomplish a goal, you've proven to yourself that you're capable of achieving whatever you set your mind to.2

Be SMART

The ever-popular SMART method has its origins in corporate planning but is equally effective for any goal you set your mind to.

Specific – Goals should include enough detail that you know exactly what it is. Having clarity is important so you’re not misdirecting your energy. You want to hit the goldilocks zone of having enough information that your objective is clear, but not too much that you’re often having to write new goals as you achieve a lot of super-specific ones.3

Measurable – The best goals can be measured for progress. Being able to know how you’re tracking on your way to a goal, with clear milestones and ranges for success, helps direct progress throughout the goal-achieving process.

Achievable – As important as it is to challenge yourself and remain ambitious, it’s equally as important – if not more so – that your goals can actually be achieved.4 Research has shown the negative consequences of failing to reach lofty goals, so ensuring your goals are within your capabilities is key.

Relevant – Keeping on task is for many the simplest way to deliver a goal and the biggest challenge in doing so. Keeping your goals relevant to your overall project, and to your ambitions, is a fundamental way to make that easier for yourself.

Time-bound – There’s no point in having well-planned and detailed goals if there isn’t a timeframe attached. Putting reasonable time into your goals ensures there’s motivation to achieve them, and that you’re able to plan and balance your workload.

Find what works for you

While meticulously laying out goals and methodically ticking them off may conjure images of ultra-organised administrators, goal setting is something that can benefit almost anyone. You don’t need to have every to-do list colour-coordinated to reap the rewards of structured goal setting. Creating a small list of manageable goals and slowly working through them provides plenty of direction and can help you decide how to manage your workflows.5 Goal setting is relevant to all of us, regardless of what area of life we apply them to, or how much significant our goals are.

You can also challenge the idea of needing to set one big goal and multiple smaller goals in order to achieve it. Having a series of separate goals can be just as effective, and can still help you manage a list of tasks better than without your goals.

It’s also important to be flexible and to acknowledge that your goals and priorities might change. Be prepared to adapt and adjust as needed.

What to avoid

Some major pitfalls can come with setting goals, and knowing what these are in advance can save you time down the line. The first thing to remember is that if you’re failing to achieve your goals, you need to re-evaluate them.5 Studies suggest that employees who were consistently failing to reach their goals performed worse in their role than employees who didn’t set goals at all. This is due to the psychological impact of negative reinforcement, leading to increased feelings of discouragement. Being open to pivoting and adjusting your goals may lead to greater achievement further down the track. Ensuring you’re able to reach your targets and make adjustments if you're not could be crucial to increasing your productivity.6 Additionally, resist the urge to set up your goals in comparison to someone else. If you’re new to SMART goal setting, it’s more important that you get a feel for your own process than it is to structure things perfectly the first time, so mimicking others is less important than you might think. In the longer term, setting yourself up to make comparisons with someone else can undermine your personal success. Achieving self-improvement for your own sake creates internal motivation, and helps strengthen your ability to make and meet future goals.

1New directions in goal-setting theory: https://journals.sagepub.com/doi/abs/10.1111/j.1467-8721.2006.00449.x

2The mechanism of goal-setting participation’s impact on employees’ proactive behavior, moderated mediation role of power distance: https://journals.plos.org/plosone/ article?id=10.1371/journal.pone.0260625

3The paradox of choice: why more is less: https://journals.sagepub.com/doi/full/10.1177/ 0256090917732442

4Goal missed, self hit: goal-setting, goal-failure, and their affective, motivational, and behavioral consequences: https://www.frontiersin.org/articles/10.3389/fpsyg.2021. 704790/full

5The impact of goal-setting on worker performance - empirical evidence from a real-effort production experiment: https://www.sciencedirect.com/science/article/pii/ S2212827115001626

6Why written objectives need to be really SMART: https://www.researchgate.net/publication/ 318390296_Why_written_objectives_need_to_be_really_SMART

THE IMPORTANCE OF

adult friendships

WHILE THERE ARE MANY STUDIES ON THE EFFECTS OF AGEING ON OUR BIOLOGY AND HEALTH, IT’S ONLY RECENTLY THAT WE’VE BEGUN TO UNDERSTAND THE IMPACT OF AGEING ON OUR SOCIAL LIVES, AND HOW THAT INFLUENCES OUR HEALTH. IT’S NO COINCIDENCE THAT THE ‘LONELINESS EPIDEMIC’ IS ASSOCIATED WITH POORER HEALTH OUTCOMES- LACKING A SOCIAL NETWORK CAN HAVE VERY REAL CONSEQUENCES ON YOUR WELLBEING. FIND OUT MORE ABOUT HOW HEALTHY ADULT FRIENDSHIPS CAN IMPROVE OUR OVERALL WELLBEING.

Long-term friendships keep us healthy

Our social connections and close friendships are critically important to our health as we age. That's because these interactions spur important cognitive and emotional processes, as we share memories and opinions, and practice social behaviours. Studies have shown that these friendships can lower our risk of anxiety and depression and lead to higher self-esteem, greater empathy, and strengthen our immune system.1 The exact biological impact is hard to determine, but the connection between healthy adults and those who have a positive social network is high. Importantly, long-term friendships can reinforce feelings of safety and security, and strengthen our feelings of identity. These friendships will change as we grow older, but with our long-term friends, we have memories of who we were, our goals and what we’ve learnt.

Conversely, researchers have discovered the very real negative effects of social isolation, linking it to poorer sleep cycles, an increased risk of dementia, and possibly even a lower life expectancy. Researchers studying reported loneliness in older adults (those who felt distressed about being alone or separated, rather than those who were physically removed from others) found that the longer they felt lonely, the more distrustful they were of others.2 This cycle of loneliness can be difficult to break, and prevents us from practising important cognitive tasks that come from socialising.

Casual friends and acquaintances are important too

Those small relationships we have – colleagues, friends of friends that aren’t seen that often, our local baristas – are all important, strange as that may seem to some.

Casual acquaintances or “weak ties” offer many benefits for our social wellness. One researcher discovered that weak ties are more important than strong relationships for new information and ideas.3 The stronger the tie between two people, the more similar they tended to be. It means that there are more differences between us and our weak ties. While the high levels of similarity make sense for stronger relationships, the differences between people with weak ties are valuable. By spending more time with your casual friends, who are more different from you, you are exposed to new concepts and opportunities.

For instance, you may guess that you’d be more likely to get a job through one of your strong ties. However, our casual friends offer newer information, including opportunities, that exist outside our close circle.3 Interacting with weak ties is essential for our social and emotional well-being.4 In one study, students who interacted with classmates more than usual felt more happiness and belonging. They also discovered that social interactions with weak ties positively contribute to our overall well-being. Furthermore, people who are members of a group experience a greater sense of meaning and security, regardless of age or nationality.

Keep in touch with your family

While technically not a friendship in the traditional sense of the word, leaning on available family members is a lot easier if you have a friendship with them too. For those in late adulthood, a close relationship with one’s siblings can reduce feelings of loneliness, while the majority of adults reported those relationships as among the most important in their life. Indeed, research suggests that as we age, siblings – who after the passing of parents are often the people who've known you the longest – grow closer in their relationships.5 However, sibling conflict indicated a higher likelihood of depression, anxiety and loneliness, meaning strong family dynamics can have a tangible health outcome. For those without siblings, cousins and second cousins can provide enriching relationships, while aunts and uncles that are closer to you in age can make for wonderful friends as well as mentors.6

The key to emotional support

Emotional support is the foundation on which strong friendships are made. The capacity to care for each other, provide validation and advice, and help distract you when you’re angry or sad are seemingly small actions that can have a high impact.7 It’s equally important to watch out for friends who may require this from you, as opportunities to provide emotional support can strengthen a friendship – and help out another person. Giving someone a social option to discuss their emotional needs is important in middle and late adulthood, as our social circles may become more limited by family and professional commitments. Look to simple gestures such as coffee catchups or walks as a place to start, and see if you feel comfortable asking how your friends are.

If you have a romantic relationship, you might go to your partner first. This is perfectly normal, and romantic partners can offer comfort and reassurance. However, there are clear benefits to having additional sources of emotional support outside your romantic relationship. Relationship experts generally recommend maintaining friendships with people besides your partner, as the variety can provide emotional health alongside relationship health.5 When you and your partner disagree or want to spend time on different hobbies, friends who share your interests can help you maintain your sense of self. This is particularly important for older adults, as they may encounter unknown health troubles with a smaller support circle than before.8 Having a network to discuss these issues with, other than your partner, can provide reassurance and comfort, while they may be able to pass on important advice.

If you feel lost, lonely or without support, there are a number of organisations who may be able to help.

Friends for Good – A volunteer driven not-for-profit and Australian loneliness pioneer, working to towards a vision of people free from loneliness. Visit friendsforgood.org.au

Lifeline – Lifeline offer support over the phone, via text or online chat. Visit lifeline.org.au

ReachOut – The ReachOut Community is a supportive, safe and anonymous space. Visit au.reachout.com

Your local Blooms The Chemist Pharmacist can also be a great source of connection and support.

If you're in crisis or immediate danger, ring 000.

1Strong relationships strong health: https://www.betterhealth.vic.gov.au/health healthyliving / Strong-relationships-strong-health

2Social relationships and health: the toxic effects of perceived social isolation: https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC4021390/

3The strength of weak ties: https://www.jstor.org/stable/2776392

4Social interactions and well-being: the surprising power of weak ties: https://pubmed. ncbi.nlm.nih.gov/24769739/

5Sibling relationships in older adulthood: links with loneliness and well-being: https:// pubmed.ncbi.nlm.nih.gov/31414866/#:~:text=Results%20showed%20that%20 older%20adults,relationships%20than%20other%20gender%2Dcompositions

6Associations among relational values, support, health, and well-being across the adult lifespan: https://onlinelibrary.wiley.com/doi/full/10.1111/pere.12187

7Social activity can be good for your mental health but whether you benefit depends on how many friends you have: https://theconversation.com/social-activity-can-begoodfor-mental-health-but-whether-you-benefit-depends-on-how-many-friendsyou- have148255

8Friendships and adaptation across the life span: https://journals.sagepub.com/doi/ abs/10.1111/1467-8721.00018

Supporting your eye health at different life stages

As Australia’s number one eye supplement brand, Blackmores have a range of products to support your eye and vision health.

In front of screens all day?

Your digital world eye care supportBlackmores Vision Care + Energy:

• Relieves eye strain associated with screen use

• Supports mental concentration

• Supports energy levels

• Provides antioxidant support for the eye

MacuVision Plus

As we age, our eyes/macula can become more susceptible to free radical damage. Based on scientific evidence, Blackmores Macuvision Plus provides nutrients important to the macular region of the eye helping to support your macular and retina health as you age.

Always read the label and follow the directions for use

A history of sleep apnoea and CPAP

REFERENCES TO SLEEP APNOEA CAN BE TRACED BACK TO ANCIENT TIMES, WITH RECORDS OF SYMPTOMS SUCH AS HEAVY SNORING DATE BACK MORE THAN 2000 YEARS.

Sleep apnoea is a sleep disorder that affects breathing during sleep. The disorder includes pauses in breathing, as well as snoring and other symptoms. Today, modern technology and the development of CPAP machines allow for the effective treatment of sleep apnoea. We explore the history of sleep apnoea and the evolution of its treatment.

Sleep apnoea throughout history

Throughout history, there are various examples of literature indicating the knowledge of some form of sleep apnoea. Various writings describe the disorder as a character trait, without an understanding of it as a disease.

For example, Ondine's Curse is a rare form of sleep apnoea. The name references a German myth in which an unfaithful husband is cursed by his wife, so that he would stop breathing should he ever fall asleep. Ondine's curse is in fact a name for Central hypoventilation syndrome (CHS), a sleep-related breathing disorder than can be fatal if untreated. This story has continued to live throughout literature and art in adaptations such as ‘The Little Mermaid’ which is based off of the myth.

Another example of sleep apnoea appears in Charles Dickens’ novel, ‘The Pickwick Papers’. The novel includes a description of an overweight character, whose depiction reflects an adult with symptoms of sleep apnoea (in this example, snoring and falling asleep standing up). William Osler referenced the novel in his coining of the term ‘Pickwickian Syndrome’. This term refers to a breathing disorder that is similar to sleep apnoea, affecting people diagnosed with obesity.

When it comes to medical literature and a more in-depth understanding of sleep apnoea, the late 19th century saw the introduction of the aforementioned term ‘Pickwickian Syndrome’. Research around this topic focused on obesity rather than disordered breathing; this began to change in the 1960s, as research indicated that other factors should be taken into account. Since then, significant progress has been made towards understanding sleep apnoea, allowing for the development of modern CPAP technology.

The development of sleep apnoea treatment

Tracheotomy

Before the introduction of continuous positive airway pressure (CPAP) technology, the only solution to sleep apnoea was an invasive surgical procedure called a tracheotomy. This procedure involves making an incision in the neck, allowing for an opening that can be used as an airway. The tracheotomy is closed off throughout the day, but opened at night in order to bypass the collapsed upper airway that is experienced by those with severe sleep apnoea.

The tracheotomy has a long history, with the procedure first depicted on Egyptian artefacts as far back as 3600 BC. There is evidence of occasional tracheotomy research from this point onwards, with legitimate recognition of the procedure as a solution to airway obstruction occurring in the 19th century.

The tracheotomy procedure was performed only on severe cases of sleep apnoea. Whilst it is helpful in treating the sleep disorder, it is an invasive surgical procedure with various complications and risks. Those with a tracheotomy cannot swim or have a bath, and they experience significant risk of infection, as the air flow is not warmed or moistened.

Continuous positive airway pressure

The continuous positive airway pressure (CPAP) machine was invented in the 1980s, by Australian physician Colin Sullivan. With the goal of discovering a non-invasive treatment to sleep apnoea, Sullivan’s research led to his first testing of the idea of using positive airway pressure to treat sleep apnoea in June 1980. One of Sullivan’s initial creations consisted of pool tubing, a paint compressor with the motors reversed, and a mask that was glued to the face.

Since the first commercial CPAP machine was made available in 1985, significant developments have been made. These include the self-sealing mask in 1990, the introduction of Bi-Level air pressure CPAP, nasal CPAP masks, and countless other advancements.

Sleep apnoea and CPAP today

The continued development and research of CPAP technology, as well as a greater understanding of sleep apnoea, has resulted in the modern, effective machines that are available today. Many of these machines include advanced connectivity options, intelligent detection, and other comfort and ease of use features.

In addition to the introduction of modern comfort and functional features within CPAP machines, treatment recommendations have also changed. For example, in the early 2000s, research indicated several health risks and conditions which may co-exist with sleep apnoea, such as higher risk of cardiovascular disease/heart attack and brain deterioration. This has led to a more holistic approach to treatment, addressing factors such as weight management, and the benefits of CPAP therapy in improving overall quality of life for those experiencing sleep apnoea.

For more information about sleep apnoea or to book an at-home sleep test, visit your local Blooms The Chemist.

NEW FASHION READER GLASSES

Making wishes come true

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

Who are Make-A-Wish?

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

What do Make-A-Wish Australia do?

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

Better together

Since partnering with Make-A-Wish Australia in 2016, Blooms The Chemist’s network of stores and community supporters have organised numerous fundraising events and campaigns to make incredible wish experiences possible for kids like Hannah.

Eight-year-old Hannah was diagnosed at birth with hypoplastic left heart syndrome, which meant the left side of her heart didn’t form. This required three open heart surgeries in her first year and 155 days in hospital before she was able to go home. Aged five, she was diagnosed with the rare Ayme-Gripp syndrome, which means Hannah cannot hear or speak, is vision-impaired and has an intellectual disability.

“Hannah loves anything with lights,” said Hannah’s mum, Emma. “Her school has a sensory room and she loves that. It has been her long-time wish to attend Vivid Sydney.” In May 2022, her wish was finally granted after being put on hold throughout the COVID-19 pandemic. “She was so excited when we found out that her wish would finally come true.”

After hearing about Hannah’s story through Blooms The Chemist, Destination NSW, the team at Vivid Sydney 2022, Blooms The Chemist and Make-A-Wish worked together to create an unforgettable experience for Hannah and her family. This included a trip to Sydney for the whole family, a VIP tour of Vivid Sydney, and a once-in-a-lifetime opportunity for Hannah to ‘turn on the lights’ at Darling Harbour with a giant button.

“Hannah was so surprised by this experience, bringing her much joy and happiness,” said Hannah’s dad, Richard. “Despite her health challenges, she’s a bright and bubbly person and that evening was such a magical moment for her and our family and friends. To now add to that a trip to Sydney to experience the scale of Vivid, we cannot thank enough everyone involved for their support in making this wish come true for Hannah.”

The impact of your support

Just by shopping with Blooms The Chemist, you’re making it possible for wishes to come true. Blooms The Chemist donates a percentage of profits to support kids like Hannah and our stores organise regular fundraising drives and events to raise awareness of the important work of Make-A-Wish.

To celebrate World Wish Day on April 29, Blooms The Chemist will tee off for our sixth annual charity Golf Day, with all proceeds donated to make wishes come true. Across Australia Blooms The Chemist stores will host fundraisers through the month of April, working to support over 800 children with critical illnesses as they wait for their wish to come true.

To get involved with Make-A-Wish and help grant a critically ill child’s wish, ask your local Blooms The Chemist how you can support local fundraisers or to donate online, visit makeawish.org. au/support/ways-to-donate/donate.

Together, we can make the impossible possible.

1World Wish day: https://www.makeawish.org.au/news/world-wish-day2022#:~:text=29%20April%20is%20World%20Wish,wishes%20this%20World%20 Wish%20Day

2Why wishes matter: https://www.makeawish.org.au/wishes/why-wishes-matter

Making the most of Autumn

AUTUMN IS ONE OF THE MOST BEAUTIFUL TIMES OF YEAR TO GET BACK INTO NATURE. TAKE ADVANTAGE OF COOLER WEATHER, BRILLIANTLY COLOURED AVENUES OF TREES, AND THE SATISFYING CRUNCH OF DRIED LEAVES UNDERFOOT.

Walk this way

The benefits of walking are no secret. As well as delivering better health outcomes, including improved mood, a more consistent sleep cycle and greater energy levels, walking is a great way to break up your day.1 On days when waking up in the dark can dampen motivation to leave the bed, a gentle morning stroll can perk you up just as much as a coffee. Autumn also provides a chance to take your daily walk during the early hours and just before dusk, with temperatures being a lot more forgiving than during the extremes of Summer and Winter.

Here comes the sun

As we move towards Winter, the shorter days and longer nights can impact our circadian rhythm, our body’s ‘natural clock’ that helps manage our wakefulness and sleep patterns. Adjusting to the different hours may cause insomnia, daytime fatigue and difficulty concentrating.2 In more extreme cases, the changing daylight hours can lead to Seasonal Affective Disorder (SAD), a condition which creates depression-like symptoms in those affected.3 Some tips to help adjust to the change in seasons include turning the lights on as soon as you wake up, spending time in the morning sun where possible, and keeping a consistent sleep schedule.

Find balance

The differences in Autumn weather make it the perfect time of year to enjoy both warm and cool environments. Use your sunny afternoons for activities like a trip to the beach or a picnic at your local park. In the cooler mornings and evenings, enjoy the brisk air by snuggling up with warm blankets or gathering friends around an outdoor fire pit. The daily temperature changes also mean a chance to try a full wardrobe. Start your day showing off your favourite coat, and head home in style from your evening stroll as you stay cosy in a classic jumper or even scarf. Relish taking off the layers as the day outside warms quickly, and look forward to making the most of your time in the sun. In addition to daily changes, Autumn weather can vary significantly from week to week. Plan around this by preparing for all kinds of weather on trips outdoors, and by keeping an open mind when planning. Natural spaces such as beaches and national parks can be just as rewarding in cooler as warmer weather, making them safe bets to spend your free time.

1Nature experience reduces rumination and subgenual prefrontal cortex activation: https://www.pnas.org/doi/10.1073/pnas.1510459112

2The human circadian clock entrains to sun time: https://www.cell.com/currentbiology/pdf/S0960-9822(06)02609-1.pdf

3Seasonal affective disorder: https://www.healthdirect.gov.au/seasonal-affectivedisorder

The home pregnancy test that also tells you how many weeks

Setting a standard in pregnancy testing

Based on over 35 years of scientific expertise, Clearblue Pregnancy Test with Weeks Indicator is a test you can trust to accurately tell you if you’re pregnant and also answers your next question ‘how far along am I?'

How it works

Like other home pregnancy tests, Clearblue detects the pregnancy hormone in urine, telling you if you're pregnant or not with over 99% accuracy from the day you expect your period. Unlike other tests however, it also measures the level of hormone to tell you how many weeks along you are: 1-2, 2-3 or more than 3 weeks since conception.

Recycle your medication blister packs

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

What is Pharmacycle?

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

Why blister packs?

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

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

How does it work?

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

When can I recycle my blister packs?

You can drop off your used blister packs for recycling at any Blooms The Chemist pharmacy. Just look for the blue and white box cardboard receptacle (pictured above) or ask a team member. We're proud to be the first pharmacy brand in Australia to launch this initiative with Pharmacycle across our entire network.

To find out more about our commitment to building a better future, including environmental initiatives and addressing the risks of modern slavery in our supply chain, visit bloomsthechemist.com. au/esg

Meet Our Team

Blooms The Chemist Penrith High Street

Get to know some of the team.

Lauren

My best health advice is to take a good probiotic daily. Many health issues stem from the gut, and probiotics may help balance gut bacteria.

Yvette

The thing I like most about the Penrith community is that they’re friendly, accommodating people who make you feel like they are family. They’re always interested in the services and care we provide, but more importantly love to check in with us and have a chat. This connection is so important.

Kelly

My best advice for staying healthy is to get enough sleep, exercise regularly, and have a balanced diet. There’s no shortcut to live a happy and energised life! Stop by Blooms The Chemist Penrith High Street for more great health tips.

Karlene

The best part of my job is knowing we’re always helping others. We genuinely care about our customer’s needs, and they learn that they can trust us for advice and product recommendations to support their health.

What’s on in your Blooms The Chemist

March Sleep Apnoea

One in four Australian adults are at risk of developing sleep apnoea. Sleep apnoea can affect anyone, though your risk is higher if you are obese, over 65 years of age or have a family history of the condition. Symptoms can include snoring, constant irritability or falling asleep during the day.

An at-home sleep test can determine if you have sleep apnoea; ask your local Blooms The Chemist Pharmacist for more information on this condition and testing options.

April and May Influenza vaccination

With Winter approaching, now is the time to book in your flu shot to minimise your risk of getting flu this season.

For professional advice, products and to book your vaccinations this flu season, visit

bloomsthechemist.com.au