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BRAIN POWER Foods to help you focus
Issue 5 - summer 2018
PAIN MANAGEMENT Addressing the cause
IMMUNITY BOOST Get back into balance
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Contents
Welcome to 2018! We’re excited to share with you another bumper issue brimming with ideas and advice to help you live your best life. On page 06, we discuss pain management options, whilst Brain Power on page 16 outlines our top food recommendations to help you focus, and boost memory and concentration. Studies continue to stress the importance of being active through all stages of life; on page 12, we’ve rounded up our fave 5 low impact exercises to help you get moving in the new year. Plus, turn to page 26 for a delicious raw brownie recipe that’s a cinch to make, and a great way to get the kids helping out in the kitchen.
Ask a Pharmacist - Medication Interaction .................................................................. 04 Pain Management - Address the cause, not just the symptoms .......................................... 06 Going Green - 3 new superfoods to try ......................................................................... 09 Self-Care Checklist - Take time for you ..................................................................... 11 5 Low Impact Exercises - Stay active with minimal impact ............................................. 12
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Pharmacist Focus - Dimitri Pandoulis, Belmont ............................................................ 14 Brain Power - Foods to help you focus ........................................................................ 16 Hot Tips for Hydration - Easy ways to stay hydrated ...................................................... 20 Immunity Boost - Products to get you back into balance ................................................... 22 Healthy Hair - Shampoo solutions .............................................................................. 25 Best Raw Brownie Recipe - by Bioglan .................................................................... 26 Best of the Blue Mountains - Travel Feature .............................................................. 28 What’s On - Your guide to Summer .............................................................................. 30
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. CREATED BY BLOOMS THE CHEMIST MARKETING Email your feedback to editor@blooms.net.au Editor: Annette Williams Design: Jean Semaan
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ASK A PHARMACIST Medication Interactions: Stay Safe This Summer
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MANY OF US ARE ENJOYING LONGER DAYS AND WARMER WEATHER BY SPENDING MORE TIME IN THE SUN, AND MAYBE ENJOYING A TIPPLE OR TWO AT THE ANNUAL SUMMER BBQ GATHERING. HOWEVER, IF YOU’RE TAKING MEDICATION, THERE ARE SOME POTENTIAL CONTRAINDICATIONS OF WHICH YOU NEED TO BE AWARE. ALCOHOL Alcohol is a depressant, which affects your brain activity and your central nervous system’s functionality. Some medications also affect the way your brain works, which can result in a conflict, or enhanced effects of the drug. Sedatives are very dangerous to consume in conjunction with alcohol (also a sedative), as this can increase drowsiness and mental alertness.
Symptoms of alcohol and medication interaction include: dizziness, nausea, vomiting, cognitive impairment, low blood pressure, dehydration, and sleepiness. Combining the two can also reduce the efficacy of the medication, which may have dangerous consequences, depending on the nature of the drug and your reason for taking it. Speak to your GP or Pharmacist about potential medication and alcohol interactions.
SUN EXPOSURE Certain medications can make you more pre-disposed to hyperpigmentation and photosensitivity. Hyperpigmentation (the darkening of an individual area of skin) due to medication is believed to be caused by a variety of factors, including changes in the skin’s melanin levels (melanin is what gives skin its colour/pigment), or the accumulation of medication in the skin’s layers.
Photosensitivity as a result of the combination of medication and sunlight can look similar to sunburn; reddening and inflammation of the skin may occur, or you could experience an eczemalike rash as an allergic response in sun-exposed areas.
As always, chat to your Pharmacist about potential medication interactions and side effects.
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PAIN MANAGEMENT 6
THE TYPE OF PAIN YOU EXPERIENCE CAN HELP TO DETERMINE THE BEST COURSE OF PAIN MANAGEMENT AND TREATMENT. FOR LONG TERM PAIN MANAGEMENT, IT’S KEY TO TREAT THE CAUSE OF THE PAIN, NOT JUST THE SYMPTOMS. The physical causes of pain are usually divided into two types; nociceptive and neuropathic. Nociceptive pain is usually the result of an injury, such as a sprain, broken bone, or inflammation. Because nociceptive pain is due to a specific trigger, the pain is usually time limited and dissipates as the injury heals.
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Neuropathic pain is the result of a malfunction in the central nervous system. The damaged neurons send signals through the nervous system, indicating pain along the nerve pathway; this can be experienced as a burning or heavy sensation, or a sharp shooting pain.
Speak to your Pharmacist about the best pain management options for you.
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ANALGESIC MEDICATION Paracetamol, ibuprofen, and aspirin are the most commonly directed medication in treating mild to moderate pain. Paracetamol can be used to minimise pain associated with fever, head and muscle aches, and other anti-inflammatory conditions. Ibuprofen and aspirin are anti-inflammatory medications that work by reducing or blocking the production of compounds released by the body in response to injury or illness; ibuprofen is commonly used for fever, inflammatory-related muscular pain, menstrual pain, and arthritis. All pain medication options should be discussed with your GP or Pharmacist prior to consumption.
TURMERIC AND CURCUMIN A spice commonly used in Asian cooking, turmeric’s active compound, curcumin, has shown promise in treating chronic inflammatory conditions, such as arthritis and joint pain. Curcumin may also be useful for treating vascular thrombosis (clots), and providing antioxidant properties to fight free radical damage.* Blooms Health Products Curcumin 600 Plus can be taken daily, and may reduce joint pain, stiffness, and swelling.(1)
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FISH OIL Fish Oil contains Omega-3 fatty acids, known to reduce inflammation, improve brain function, and improve cardiovascular conditions. By treating the inflammatory cause of arthritic pain, a study found that omega-3 fish oil supplements reduced arthritic pain just as well as NSAID drugs (such as ibuprofen and aspirin). Make sure your fish oil supplement has high levels of EPA (eicosapentaenoic acid) which has been shown to inhibit the production of eicosanoids, which contribute to cellular inflammation. (2)
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* Note: Before taking curcumin, speak to your GP or Pharmacist, as there may be potential interactions with medications or health conditions.
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Start your journey towards a healthier future LOST
26KG
The OPTIFAST® VLCD™ Program is a very low calorie program for the dietary management of obesity and includes a range of convenient and great tasting shakes, soups, desserts and bars to replace meals.
Log on to
www.optifast.com.au to find out more!
OPTIFAST ® VLCD™ is a food for special medical purposes for the dietary management of obesity. Must be used under medical supervision.
® Reg. Trademark of Société des Produits Nestlé S.A. Nestlé Healthcare Nutrition, a division of Nestlé Australia Ltd, 8 Nexus Court, Mulgrave VIC 3170, Australia. For more information call 1800 671 628 or visit www.optifast.com.au
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Going Green Keen to jump on the superfoods bandwagon and taste-test some new generation greens?
Kale
Spirulina
Swiss Chard
This leafy-green darling of the health blogger set contains fibre, calcium, antioxidants, potassium, plus a slew of vitamins including K, C and B6.
This blue-green algae is packed with B vitamins (B1, B2, B3), potassium, magnesium and omega-6 and omega-3 fatty acids. Its mix of antioxidants may provide protection against oxidative damage and inflammation.
Another leafy-green hero, Swiss chard contains 3 times the recommended daily intake of vitamin K, which assists in regulating blood clotting, improving cardiovascular health, and increasing bone density.
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“A healthy outside starts from the inside.� Robert Urich
a.
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i P A N? 10
Try a DRUG-FREE alternative using Omron TENS Therapy! • Drug-free Pain Relief using TENS Therapy
• Customized Therapy Modes
• Simple Operation
• Improves Circulation
• Relieves Pain & Muscular Tension
• Re-usable Pads
OMRON Basic TENS Therapy Device HVF158
OMRON Standard TENS Therapy Device HVF127
OMRON Deluxe TENS Therapy Device HVF021
OMRON Premium TENS Therapy Device HVF128
*Your healthcare professional will advise you whether this product is suitable for you/your condition. Always read the label and instructions. Use only as directed. If symptoms persist see your healthcare professional. Do not use these devices in combination with electronic implants such as pacemakers.
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Self-Care Checklist Have you heard the expression ‘You can’t pour from an empty glass’? This is particularly important to remember in a world that’s filled with increasing stress, pressure, and less-than-good news. Taking the time to look after, and reconnect, with yourself can make such a positive impact on your emotional wellbeing. You don’t have to make huge changes; start small with these simple steps.
3 1 2 4 5 6 7 8 9 10 Grab a cup of coffee from your favourite café, or make yourself a pot of tea, and savour the moment.
Spend 20 minutes in the sun, and soak up the warmth and Vitamin D.
Set your alarm and take a refreshing nap.
Buy yourself (or someone!) some flowers; it’s amazing how they truly can brighten your mood.
Unplug; switch your phone to ‘Do Not Disturb’, turn off the TV and spend the time reading, journaling, or meditating.
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Re-watch your favourite movie.
Practise mindful breathing; inhale through the nose and feel your diaphragm expanding. Hold the breath for a few seconds, and exhale.
Read a book.
Go for a walk.
Create a gratitude list to focus on what you’re thankful for.
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STAYING ACTIVE WITH JOINT STIFFNESS OR LACK OF MOBILITY NEEDN’T BE A CHALLENGE. THESE LOWIMPACT EXERCISES OFFER THE BENEFITS OF EXERCISE WITHOUT THE STRAIN.
LOW IMPACT EXERCISES
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Swimming
Swimming is a fantastic option if you’re recovering from an injury or have some challenges with mobility. The water gives you buoyancy, reducing stress and pressure on the joints. Try starting small by doing a few laps and build your endurance from there.
Tai Chi
Walking
Walking is a great low-impact way to get moving. If the weather’s lovely, getting out and about can work wonders for your body and your mental state as well, or opt for the treadmill if inclement weather threatens to ruin your chance at being active for the day. Choose a pair of supportive shoes to provide cushioning and shock absorption to protect your joints.
Golf
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Tai Chi has been shown to assist in improving posture, balance, strength and arthritis-related symptoms. Another benefit of Tai Chi is the mindfulness aspect; slow, deliberate movements allow you to focus on your breath and truly be ‘present’.
Cycling
If you can, choose to walk the course and enjoy the benefits of burning calories whilst building muscle and bone density. Golf can be a great social activity, and may also assist in improving balance and flexibility.
Head for a scenic bike track (don’t forget your helmet!) and enjoy the surroundings whilst improving your fitness, or opt for a stationary bike at home or the gym. So that it’s easy on the joints, start by cycling at a pace you’re comfortable with, and build up the intensity. Remember, before you start any new exercise or diet program, chat to your GP about what activities are best suited for you.
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How do you like to relax or spend your free time? Football (soccer) is my most relaxing vice. If I’m not coaching my boys, I’m playing in the old man league. This takes up a large chunk of my free time but I love being able to unwind with the boys. What are your favourite places to visit around Newcastle? Newcastle is an amazing place with beautiful beaches and great places to visit, but my favourites are King Edward Park and the Anzac walk that finishes at Bar Beach in Newcastle.
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What are five things you couldn’t live without?
Dimitri Pandoulis -
How long have you been a Pharmacist with Blooms The Chemist? I have been a Pharmacist with Blooms since 2003, first as a Pharmacist manager at BTC Miranda, and then as an owner in Bathurst from 2005, followed by Belmont since 2011.
Belmont Citi & Belmont Central
My family, a soccer ball, internet access, a good novel, and a good laugh.
What’s the best thing about your community?
What do you enjoy most about being a Pharmacist?
Tell us something unexpected about you.
My family and I moved to the Lake Macquarie region in 2011. Initially we were attracted to the beautiful beaches and the lake, but after living here for six years we have developed ties with our community and it has really become home. The locals are warm, friendly and always eager to help. And did I mention there is no traffic!?
The most satisfying thing about being a Pharmacist is getting to help people. It’s a great feeling when people go out of their way to thank you for what you have done for them.
Although I have Greek heritage and am bilingual, up until the age of 10 I couldn’t speak a word of Greek, had never tried feta or tzatziki, and my favourite food was sausage rolls.
What do you think you would be doing if you weren’t a Pharmacist? I’d probably be doing something in IT.
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LOOKING FOR STRONGER PAIN RELIEF? #
1 Mersynofen tablet vs 2 tablets of 500mg regular paracetamol†.
Winner Pain Category #1* - OTC Medicine Pain Relief
ASMI 28329-1017
#
† Mehlisch, et al 2010 (sponsored by RB). Always read the label. Use only as directed. Incorrect use can be harmful. If symptoms persist, see your healthcare professional. *Survey of 13,500 people by Nielson. CHCANZ.CDLP.17.09.1400a
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Brain Power
With many of us heading back to work or study after the Summer holidays, it can be a struggle to get our brains back into gear. Try the following foods for help with retaining information and optimal focus.
Fish
Blueberries
Walnuts
Oily fish rich in omega-3 fatty acids contain docosahexaenoic acid (DHA), which studies indicate are important in maintaining the adequate functioning of neurons. Chow down on wild salmon, mackerel, and sardines to boost your brain function.
With one of the highest concentration of antioxidants, including vitamin c and k, blueberries are a great snacking option. They also contain gallic acid, which studies have shown improves cognitive deficits and helps to protect the brain from oxidative stress.
Not only do they look like little brains, but walnuts are packed full of vitamins, minerals, and contain high levels of DHA (which, as we know, can improve cognitive performance and guard against age related brain degeneration).
As well as upping your intake of these brain-boosting foods, try a supplement to assist in supporting memory and focus.
An antioxidant and said to improve blood flow to the brain, Gingko Biloba leaves have been used for thousands of years in traditional Chinese medicine, whilst studies have indicated Brahmi can increase retention of new information. (2)
In addition to Gingko and Brahmi, this formula contains vitamin B6, which supports healthy brain function, reducing inflammatory processes that may contribute to cognitive decline. (3)
Contains a form of curcumin (the active component of turmeric) which may support working memory, alertness and reduced fatigue. (1) 1
2
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
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COULD A VLCD PROGRAM BE RIGHT FOR YOU? “VERY LOW CALORIE DIET”
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Australia has a weight problem. Two out of every three adults are either overweight or obese - and the numbers aren’t getting any better1. Being overweight or obese increases the risk of serious health issues, like heart disease, type 2 diabetes, stroke and other chronic conditions. So losing weight can play a big part in helping to improve your health.
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WHAT’S YOUR BMI?
By finding out your Body Mass Index (BMI) score, you can begin to get a picture of whether you’re in the overweight or obese range. Simply take your weight (in kilograms) and divide it by your height squared (in metres). A healthy weight range for adults is considered to be at a BMI of 18.5 – 24.9 kg/m2.
THE CHALLENGE OF LOSING WEIGHT
THE LOWDOWN ON VLCDS
It’s no secret that losing weight isn’t always simple. Many weight loss programs focus on making changes to lifestyle choices, including eating healthy and nutritious foods, cutting down on portion sizes and getting regular exercise.
A VLCD, very low calorie diet (sometimes referred to as a very low energy diet, VLED), is a low carbohydrate, high protein diet that replaces all meals with prepared formulations, usually in the form of liquid shakes, soups or bars.
But what happens if you’re worried about immediate health issues? Turning around a few lifestyle choices may not be sufficient. You might need to think about other ways to help you manage your weight, including a very low calorie diet (VLCD). Whichever way, you should consult your doctor first and talk through the most suitable option for you.
With a VLCD, you get all the nutrition you need, including protein, vitamins and minerals, with a total intake of no more than 800 calories a day. Not only is it an effective way to manage your weight, it can also motivate you to make healthier lifestyle choices as you go forward.
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ARE YOU A CANDIDATE FOR A VLCD? A VLCD is appropriate for people with a BMI over 30, or those with a BMI of 27 or more that have certain health conditions.
HOW DOES A VLCD WORK? Weight management with a VLCD is achieved by reducing carbohydrate and energy intake. The restriction of carbohydrates allows the body to use fat stores as energy. This process is called ‘ketosis’, which helps you to lose weight. With ketosis your body finds an alternative fuel source to burn – your own fat stores! While losing excess body fat, it’s important to preserve lean body mass. A VLCD that gives you sufficient protein can help achieve this.
WHAT’S THE BIG GAIN FROM A VLCD? VLCDs have been shown to be very effective in the management of obesity, with weekly weight losses averaging approximately 1-2.5kg per week (when replacing all 3 meals each day over a period of up to 3 months)2,3. Significant improvements have been seen in health outcomes such as high blood pressure, diabetes and high cholesterol levels.4
WHAT CAN A DIETITIAN BRING TO THE TABLE? Dietitians can help you achieve your best results with a VLCD, as well as give you great insights about the foods you eat. Not just about the nutritional values, but also the best combinations to get the most out of your dietary intake, energy requirements and health benefits. They can help formulate a personal dietary plan that will help you optimise your intake, stay healthy on the inside and out, and keep you on track with your weight. Find out if a VLCD program is right for you. Check with your healthcare professional such as a doctor, dietitian or pharmacist. The Intensive Level of the OPTIFAST® VLCD™ Program is an example of a very low calorie diet program, which induces ketosis and can help achieve rapid weight loss. However it is not suitable for everyone so you need to check with a healthcare professional before commencing on this program. OPTIFAST® VLCD™ is a food for special medical purposes and for the dietary management of obesity and must be used under medical supervision. Speak to your healthcare professional to find out if the OPTIFAST® VLCD™ Program is suitable for you.
For more information you can also visit www.optifast.com.au or call 1800 671 628
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Reg. Trademark of Société des Produits Nestlé S.A. Nestlé Healthcare Nutrition, a division of Nestlé Australia Ltd, 8 Nexus Court, Mulgrave, VIC 3170, Australia. Date of preparation: July 2017
References: 1.
Australian Institute of Health and Welfare. Overweight and obesity. Available at: http://www. aihw.gov.au/overweight-andobesity/ [Accessed 16 May 2017].
2.
Delbridge, E. & Proietto, J. Asia Pacific Journal of Clinical Nutrition, 2006;15(Suppl): 49-54.
3.
Mustajoki, P. & Pekkarinen, T. Obesity Reviews, 2001;(2):61-72.
4.
Drawert, S. et al. Obesity Research, 1996;4(S1):67S.
by Nestlé Health Science.
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HOT TIPS FOR
HYDRATION 20
HEALTH PRACTITIONERS CONSTANTLY TELL US TO UP OUR WATER INTAKE, BUT SOMETIMES WE MAY STRUGGLE TO REACH OUR RECOMMENDED DAILY 8 GLASSES. WE FORGET, WE’RE TOO BUSY, OR SOMETIMES THE TASTE IS JUST TOO BORING! HERE ARE OUR FAVOURITE TIPS TO HELP KEEP YOU HYDRATED YEAR-ROUND.
EAT YOUR WATER Think outside the box; eating fruits and veggies with a high water content is a great way to not only increase your water intake, but will also keep you full at meal time.
ON-TREND There is a slew of new, chic bottle options out there. Take care of your health, and the planet, by opting for a stylish, reusable design. Having a bottle with you throughout the day makes you more likely to reach for it when you’re feeling thirsty. A VISUAL AND DELICIOUS TREAT Flavoured water looks great and tastes even better! Get creative by throwing your favourite fruits, berries or herbs in a bottle of still or sparkling water.
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GET BETTER PAIN RELIEF than Paracetamol or Ibuprofen alone1
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»
Maxigesic is a unique patented combination of Paracetamol and Ibuprofen proven to provide fast and effective double-action relief from a wide range of pain.« Hartley Atkinson Scientist behind Maxigesic
AVAILABLE ONLY IN PHARMACIES ASMI 28439-1217 Reference: 1. Merry, A. F., Gibbs, R. D., Edwards, J., Ting, G. S., Frampton, C., Davies, E. and Anderson, B. J. (2010). “Combined acetaminophen and ibuprofen for pain relief after oral surgery in adults: a randomized controlled trial” British Journal of Anaesthesia 104(1): 80-88. Research sponsored by AFT Pharmaceuticals. Maxigesic® film coated tablets are for the temporary relief of pain and reduction of fever. Do not use if you have asthma or a stomach ulcer. Do not use in children under 12 years or if you have kidney disease. Always read the label. Use only as directed. Incorrect use can be harmful. If symptoms persist consult your healthcare professional. AFT Pharmaceuticals Pty Ltd, Sydney. Patent No. 2005260243.
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Result achieved in a trial of post-operative pain relief after removal of 1–4 wisdom teeth using 2 tablets Maxigesic compared with paracetamol 1000mg or ibuprofen 300mg alone 4 times a day [Paracetamol 4000mg or Ibuprofen 1200mg per day]1 WARNING: Do NOT combine with any other Paracetamol or Ibuprofen containing medicines. Do not exceed the daily recommended dose.
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Immunity Boost
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Back to school (and back to work!), combined with disrupted sleep habits, and overindulgence during the festive season, can take all take their toll on the whole family’s immune system. Try our top product picks to get back into balance.
Gut health is becoming an increasing focus for health researchers who have identified its impact on overall wellbeing from obesity, immunity, and even mental health. In addition to eating a wide variety of nutritious foods, add a probiotic to your supplement routine to boost your body’s ‘good’ bacteria. (1) 1
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With a delicious taste, these vitamin gummies made specially for kids pack a powerful punch with black elder fruit juice, zinc, and vitamin C, to help support optimal immune function and ward off the sniffles. (2) 2
Getting back into a regular sleep routine is vital to keeping the immune system functioning at its best. Melatonin is a hormone produced by the body, that helps the body relax and ‘power down’ for the night. Smart-phones and TVs/ computer screens produce blue light, which inhibits the production and release of melatonin, meaning sleep may become a struggle. Switch off electronic devices at least an hour before bed, and try a melatonin supplement until you get back into your best bedtime routine. (3)
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NEW
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I N N O VAT I O N I N T E M P E R AT U R E M O N I T O R I N G
ACCURATE * TEMPERATURE ALERTS MEDICINE TRACKING
FEEL IN CONTROL WITH CONTINUOUS T E M P E R AT U R E M O N I T O R I N G F O R C H I L D R E N *±0.2°C WITH CORRECT USAGE. ENVIRONMENTAL FACTORS & CHILD’S POSITION MAY RESULT IN GREATER VARIANCE. ALWAYS READ THE LABEL. USE ONLY AS DIRECTED. IF SYMPTOMS PERSIST SEE YOUR HEALTHCARE PROFESSIONAL. ALWAYS CONTINUE TO MONITOR YOUR CHILD’S WELLBEING. ™ FEVERSMART IS A TRADEMARK AND ®NUROFEN IS A REGISTERED TRADEMARK OF RECKITT BENCKISER (AUSTRALIA) PTY LTD. LEVEL 47, 680 GEORGE ST, SYDNEY 2000, NSW AUSTRALIA. PREPARED SEPTEMBER 2017. NUR0419/R.
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HEALTHY HAIR
GREAT HAIR STARTS WITH A HEALTHY SCALP. WE’VE GOT A WEALTH OF SHAMPOOS TO ADDRESS YOUR KEY SCALP CONCERN.
HOPE’S RELIEF SHAMPOO Ideal for treating a dry, flaky scalp whilst providing gentle cleansing, this shampoo contains manuka honey, known for its antibacterial properties, plus soothing aloe vera and calendula. Its formula is also perfume, paraben, and sodium laurel sulphate free.
EGO QV GENTLE SHAMPOO Those fans of ego QV skincare will love the shampoo & conditioner range. The fragrance and soap-free formulas are perfect for sensitive scalps.
THURSDAY PLANTATION TEA TREE EVERYDAY SHAMPOO This mild shampoo is fantastic for oilier hair types. Gentle cleansers purify the scalp without stripping the skin’s natural oils, whilst the 100% pure Australian Tea Tree oil balances and revitalises.
SUKIN VOLUMISING SHAMPOO Those of us with limp or fine hair may benefit from the strengthening properties of rice protein, whilst a tropical blend of pineapple, mango, and papaya cleanse and nourish the scalp, for silky strands without the heaviness.
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DERMAVEEN DAILY NOURISH OATMEAL SHAMPOO Studies have shown colloidal oatmeal can reduce itching, provide relief for eczema sufferers, and acts as a natural hydration agent, making this preparation an excellent sensitive skin option.
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BEST RAW BROWNIES These no-bake vegan treats are perfect for a smart snack.
Makes 18 pieces. Free from: dairy, gluten.
• 1 cup (110g) hazelnut meal • 1 cup (100g) desiccated coconut • 1/3 cup (65g) Bioglan Organic Chia Seeds • 1/3 cup (45g) Bioglan Organic Cacao Powder • pinch of sea salt • 1/2 cup (100g) Bioglan Organic Coconut Oil, melted • 1/3 cup (80ml) rice malt syrup or pure maple syrup • 1 teaspoon vanilla bean paste • 3/4 cup (175g) coconut chocolate spread
1. Grease a 16 x 26cm slice tin and line the base and sides with baking paper extending 4cm over the sides. 2. Combine hazelnut meal, coconut, chia seeds, cacao powder, and salt in a bowl. 3. Put coconut oil, rice malt syrup or maple syrup and vanilla bean paste in a separate bowl and whisk until combined. Pour into the dry ingredients and mix well.
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4. Press mixture into the slice tin and smooth over with the back of a spoon. Spread a decent layer of coconut chocolate spread over the top and place in the freezer for 30 minutes to set. 5. Cut the brownie into 18 pieces. Store in the fridge for up to a week. Bring to room temperature before serving.
by Bioglan
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Best of the Blue Mountains The Blue Mountains in NSW is the perfect getaway destination. Only 2 hours’ drive from Sydney, it is ideal for a family holiday or romantic long weekend. Rich in stunning natural flora and fauna, there are a multitude of beautiful scenic trails and lookouts peppered throughout the region, not to mention charming little towns to visit. Springwood is home to a number of breathtaking lookouts and parks, with an array of shops, cafes, and two historic hotels (squeeze in a sneaky pub lunch if you have the time!).
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Leura is a delightful village with a true heritage feel, glorious in Spring when the trees are shedding fragrant blossoms, yet equally enjoyable year-round. Gourmet shops (visit Josophan’s Fine Chocolates for an exquisite sweet treat), cafés, boutiques, and historic gardens provide a wonderful way to while away some time in Leura Mall. For something a bit different head to Leuralla Toy & Railway Museum, which houses an extensive array of collectable toys, in a grand heritage listed and immaculately preserved house, nestled amongst 12 acres of expertly designed gardens.
If wilderness and beautiful landscapes are more your thing, Wentworth Falls has several walks that lead to lookouts with outstanding views of waterfalls and natural pools. And of course, no trip to the Blue Mountains is complete without a visit to the majestic Three Sisters rock formations in Katoomba. For a family excursion, drop into Scenic World; host to the world’s steepest passenger railway, you’ll find yourself at a 52 degree incline, looking up at lush greenery and breathtaking horizons, with a pitstop for photo opportunities with the Three Sisters as your backdrop.
If you’re keen on heights, the fully enclosed Scenic Skyway offers panoramic views of Jamison Valley and beyond. Recently upgraded in 2017, you’ll be level with low-gliding clouds and enormous cliff faces, with the option to leave the cable car at the Scenic Walkway and explore over 2km of Jurassic rainforest.
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Visit bluemts.com.au for more information on planning your visit.
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WHAT’S JAN ON
• Sydney Festival 6 – 28 January • Magic Millions Carnival 5 – 7 January
FEB
• Tamworth Music Festival 19 – 28 January • Big Red BBQ (Kidney Health Australia) 26 January
• Ovarian Cancer Awareness Month 1 – 28 February • Noosa Summer Swim Festival 2 – 3 February • Valentine’s Day 14 February
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• Lunar New Year 16 February • Rare Disease Day 28 February
MARCH • Epilepsy Awareness Month 1 – 31 March • Clean Up Australia Day 4 March • International Women’s Day 8 March • Harmony Day 21 March • Earth Hour 24 March
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BLOOMS THE CHEMIST PHARMACIES OFFER A RANGE OF SERVICES TO MAKE GETTING A HANDLE ON YOUR HEALTH EVEN EASIER.
FREE MEDICATION PACKING FREE LOCAL DELIVERY* PRICE MATCH GUARANTEE: Discount Prescriptions from just $5.30; if you find a cheaper price on a stocked item, let us know and we’ll match it!
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HEALTHCHECKS TO ASSESS A VARIETY OF CONCERNS; • • • • • •
Stroke Risk Assessment Sleep Apnoea Testing Blood Pressure Evaluation Cholesterol Screening Diabetes Monitoring Iron Testing
Chat to your friendly local Blooms The Chemist Pharmacist for more information on our Health Services. *Terms & Conditions may apply.
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NEW SOUTH WALES ALBION PARK BALLINA BANKSTOWN GRAND MARKET BANORA POINT BATHURST CHASE BATHURST STOCKLAND BELMONT CENTRAL BELMONT CITI BLACKTOWN BURWOOD CAMDEN COOGEE CRONULLA DAPTO DUBBO EDGECLIFF ERINA FIGTREE FORESTVILLE GORDON GOULBURN MARKET PLACE GOULBURN NORTHSIDE GOULBURN PARKSIDE GRAFTON GREEN HILLS GRIFFITH KARABAR KIAMA KINGSFORD LEICHHARDT LISMORE LITHGOW MAITLAND MARRICKVILLE MAYFIELD MILLER MIRANDA MITTAGONG MUDGEE MUDGEE SOUTHSIDE NORTHBRIDGE NOWRA NOWRA JUNCTION ST
02 4256 4610 02 6686 9202 02 9709 2831 07 5524 2166 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 2260 02 4821 1980 02 4821 2186 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 PADDINGTON PADSTOW PENRITH NEPEAN CENTRO PENRITH PLAZA QUEANBEYAN RAYMOND TCE RICHMOND SARATOGA SAWTELL SHELLHARBOUR SINGLETON HEIGHTS SPRINGWOOD ST IVES STH WEST ROCKS SURRY HILLS TAMWORTH TOORMINA TOP RYDE TWEED CITY TWEED CITY CENTRAL UMINA WAGGA WAGGA MARKET PLACE WAGGA WAGGA STURT MALL WARILLA WINDSOR WINDSOR RIVERVIEW WOONONA WYONG YOUNG
02 6362 1267 02 9360 4566 02 9773 9427 02 4732 1328 02 4721 8117 02 6297 1872 02 4987 5975 02 4578 1557 02 4369 1494 02 6653 1227 02 4296 3355 02 6573 1410 02 4751 2963 02 9144 6914 02 6566 6155 02 9698 5146 02 6766 2895 02 6653 1444 02 9809 1661 07 5523 3325 07 5524 4974 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 BUNDABERG GLADSTONE HELENSVALE KINGAROY LAKESIDE STRATHPINE THE GAP THE PINES
07 4152 5088 07 4972 1992 07 5519 3633 07 4162 3777 07 5534 3604 07 3205 1444 07 3300 1555 07 5598 1415
VICTORIA CRANBOURNE
03 5996 2254
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 Pty Limited A.B.N 64 003 584 718.
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