Health Check Magazine Issue 33: Summer Edition 2024 by Blooms The Chemist

hea th magazine ISSUE 33 SUMMER 2024

Your Summer wellness guide SUCCESS BEYOND THE SCALE SEEING RED: STRESS & BLOOD PRESSURE MEDICATION PACKING MATTERS THE POWER OF KINDNESS

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CONTENTS H E A LT H C H E C K M A G A Z I N E | S U M M E R 2 0 2 4

In this edition, dive into 'Beyond the scale: redefining weight management' and read more about a holistic approach to wellness that goes beyond numbers on the scale. 'Seeing red: stress and its impact on blood pressure' delves into the connection between stress and cardiovascular health. For

those seeking a simplified path to better health, 'Medication packing matters' explains the benefits of organised medication management. And to add a touch of warmth to your Summer, explore 'The power of kindness' and its effects on your emotional and physical wellbeing.

ASK A PHARMACIST: SODIUM

PHARMACIST FOCUS

SWEAT IT OUT

A DEEP DIVE INTO THE DIGESTIVE SYSTEM

KEEP AN EAR OUT

SKINSIDE AND OUT

HEAT STROKE VS HEAT EXHAUSTION

SUCCESS BEYOND THE SCALE: REDEFINING WEIGHT MANAGEMENT

QUIT IT TO WIN IT

THE POWER OF KINDNESS

20 22

MEDICATION PACKING MATTERS

TESTING, TESTING

KEEP YOUR COOL

WHAT'S ON YOUR PLATE: FOOD TRENDS, DIETS, AND THE LANGUAGE OF LABELS

SEEING RED: STRESS AND ITS IMPACT ON BLOOD PRESSURE

MEET OUR TEAM

WHAT’S ON AT YOUR BLOOMS THE CHEMIST

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

Ask a Pharmacist SODIUM

YOUR BODY NEEDS CERTAIN MINERALS TO BUILD STRONG BONES AND TEETH AND TURN THE FOOD YOU EAT INTO ENERGY. WHILE IT’S OFTEN CONFUSED WITH SODIUM CHLORIDE, ALSO KNOWN AS SALT, SODIUM IS A SLIGHTLY DIFFERENT BUT HIGHLY IMPORTANT MINERAL. SODIUM IS NEEDED FOR BALANCING THE FLUIDS IN OUR BODIES, SENDING NERVE SIGNALS AROUND, AND HELPING OUR MUSCLES TO WORK. OUR KIDNEYS MANAGE THE AMOUNT OF SODIUM WE HAVE: TOO MUCH, AND IT WILL JUST by Aurelia Captari COME OUT IN OUR URINE.

Balancing sodium and potassium

The sodium-health connection

Sodium is often talked about in conjunction with potassium, another essential mineral. This is because the balance between sodium and potassium is crucial for maintaining good health. The typical Australian diet tends to be high in sodium and low in potassium, which can lead to several health issues, including high blood pressure.

High sodium intake is closely linked to several health conditions, with hypertension (high blood pressure) being the most prominent. Hypertension is often called the “silent killer” because it can go unnoticed for years while increasing the risk of heart disease, and other serious health problems. Additionally, high sodium intake has been associated with health issues including:

A high-sodium diet can cause the body to retain excess water, increasing the volume of blood in your bloodstream. This extra fluid can strain your heart and blood vessels, leading to high blood pressure. In contrast, potassium helps to counteract the effects of sodium, promoting healthy blood pressure by relaxing blood vessels.

Sodium in Summer Sodium is not just about maintaining fluid balance and helping our nerves; it becomes especially important during Summer: Sweat and hydration: As the weather grows warmer, your body’s • internal cooling system kicks into high gear. Sweating is your body’s way of regulating temperature, and sodium plays a crucial role in this process. When you sweat, you lose not only water but also essential electrolytes, including sodium. Replenishing sodium lost through sweating helps maintain proper electrolyte balance and prevents heat-related illnesses such as heat exhaustion and heatstroke. • Dehydration prevention: Dehydration is a common concern during hot summer days. Getting enough sodium helps your body retain water, reducing the risk of dehydration. This is especially vital when you’re doing things outdoors, such as hiking, biking, or enjoying the beach. • Muscle function: Summer is the season of increased physical activity, and sodium is an important part of muscle function. It allows your muscles to contract efficiently, which is essential for activities like swimming, running, and outdoor sports. The recommended daily intake of sodium for an average adult is around 2,300 milligrams (mg), which is approximately one teaspoon of table salt. However, many of us consume far more than this amount, often without realising it. Australian Food Standards recommends an even lower daily limit of 2,000 mg for most adults.1

Sodium in your diet Sodium is found naturally in foods, but a lot of it is added during processing and preparation It’s important to be mindful of where sodium lurks in your diet, as it may not always be evident. Some common sources of sodium include: • Processed and packaged foods: Lots of the sodium we consume comes from processed and packaged foods. This includes canned soups, frozen dinners, processed meats, and even some breakfast cereals. • Restaurant meals: Many restaurant dishes are notoriously high in sodium, partly due to flavour enhancement but also to increase food preservation. Even seemingly healthy options may contain hidden sodium. • Condiments and sauces: Common condiments like ketchup, soy sauce, and salad dressings are sodium-rich. Foods prepared in brine are especially salty, like pickles or olives. • Bread and baked goods: Breads, rolls, and other baked goods almost always contain added sodium, which can add up quickly if consumed regularly.

• Stroke • Heart disease • Osteoporosis (where the bones become brittle and porous, and more likely to break) • Kidney stones • Stomach cancer While sodium is vital for your health, it’s possible to have too much of it, even during the Summer. Here are some practical tips for managing your sodium intake without compromising your enjoyment of the season: • Stay hydrated: Drink plenty of water, and consider drinks with plenty of electrolytes, such as sports drinks, if you do intense physical activities and have heavy sweating. These electrolytes, which include sodium, help replace what you lose through perspiration. • Choose low-sodium snacks: When reaching for snacks, opt for low-sodium options. Fresh fruits and vegetables like watermelon, cucumber, and celery are hydrating and naturally low in sodium. • Homemade picnics: If you’re planning a picnic, prepare your own snacks and meals. This allows you to control the amount of sodium in your food. Choose sandwiches with low-sodium deli meats and plenty of veggies. Skip the high-sodium condiments and opt for homemade spreads and dressings. • Watch for hidden sodium: Salad dressings, marinades, and processed cheese can contain more sodium than you might expect. Consider making your own dressings and marinades with herbs and citrus to add flavour without the excessive salt. • Moderate alcohol intake: Alcoholic beverages, especially cocktails and some beers, can be high in sodium. Limit your alcohol consumption, and choose low-sodium or sodium-free options if available. • Rehydrate smartly: While it’s essential to stay hydrated, be cautious about overdoing it with sports drinks, as they can be high in sugar and calories. Water remains the best choice for most people, and you’ll get enough sodium from your food. • Check restaurant menus: If dining out at restaurants, try asking about sodium content or request meals to be prepared with reduced salt. Many eateries are willing to accommodate your preference. • Cooling homemade drinks: Create your own refreshing summer beverages at home. Mix water with citrus fruits, cucumber, and mint for a tasty, hydrating experience. Sodium is crucial in regulating hydration, preventing heat-related illnesses, and supporting muscle function. With smart choices, such as staying hydrated, opting for low-sodium snacks, and being mindful of hidden sodium sources, you can savour your Summer while ensuring your health and wellbeing is a top priority.

Sodium and salt: https://www.foodstandards.gov.au/consumer/nutrition/salt/ Pages/default.aspx

• Cheese: Certain types of cheese, especially processed and aged varieties, can be surprisingly high in sodium. H E A LT H C H E C K M A G A Z I N E | S U M M E R 2 0 2 4

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Pharmacist focus Hassan Karnib BLOOMS THE CHEMIST WAREEMBA

How long have you been a Pharmacist with the Blooms The Chemist network? I’ve been with Blooms The Chemist since 2014, which was my first year of my Master’s degree. I began a placement in Bankstown, and eventually began my internship into the same store in 2019. Since then, I’ve worked in Burwood, Gordon, Miller, and a few other places. I’ve been a Blooms The Chemist Pharmacist since the very beginning. What made you want to be a Pharmacist? Growing up I was always passionate about science. But I didn’t have an idea of exactly what I wanted to do with that passion. At university, I was lucky to discover that pharmacy was the perfect mix of applying practical healthcare and chemical information, and being able to help others and deliver in-person care. What is the most important thing you've learnt as a Pharmacist? The most important thing is: to never judge someone. Early on in my career, I’d sometimes make assumptions about the people coming into our pharmacy. But often those first thoughts would change completely after meeting someone, after hearing their story, and learning who they are. How do you relax or spend your free time? I enjoy sports, and football (soccer) is my go-to. I also have a newborn child who is taking up a lot of my time, but if there’s one benefit of waking up in the middle of the night, it’s that I can sometimes watch English football games. What's the best thing about your community? The best thing about my community is the friendliness – it feels like it’s got that ‘small town’ feeling. We also have a great mix of people who come in, from elderly patients who have been coming here for 50 years, to young families that have just moved in. How does your pharmacy give back to your local community? We opened in September 2023. Since then, we've held an amazing

fundraiser which included a petting zoo, with all donations channelled back into the local community. We're currently organising hampers to sell in the lead-up to Christmas, with proceeds donated to support those who may be struggling, and our local school. And of course we support our major sponsors, Make-A-Wish Australia and Gidget Foundation Australia. How do you best support your team and customers? Being present, and in the moment, is the most important thing to me. Being able to give my time to my team and my patients directly not only helps you communicate but shows that you care. I do my best to provide my team with any resources they need, such as training. For my patients, I want to be as prepared for my patients as possible, I try to be prepared for any type of question they have, or any sort of request. What are four things you couldn't live without? Number one is my family. I’d also say sports, the Australian Medical handbook, and coffee. Do you have a quote you live by? It’s simple but one that resonates with me is “If it’s meant to happen, it will happen”. I believe that some opportunities just aren’t meant for us – but there are always others waiting afterwards. What are you excited about for the future of your store? I'm excited to be able to implement all the new services we’ve been training for, from UTI consultations to new prescriptions. It’s an exciting time to be a Pharmacist just generally. If you could give a shout out to one of your regular customers, who would it be and why? I’d have to shout out one customer called John. I’ve known him since my first day of working here and even then, he was cracking jokes. He has a great sense of humour, very sarcastic, and always comes in with a smile on his face. He’s a joy to know. Even though I’ve only known him for a few months, I think he’s been coming to our pharmacy for decades!

H E A LT H C H E C K M A G A Z I N E | S U M M E R 2 0 2 4

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The hearing process To start hearing, we need sound waves, which are essentially changes in air pressure. From there, our body undergoes the process of turning those changes into something our brain understands: • Sound reception: The journey begins in the outer ear. When sound waves hit the pinna, they are funnelled into the ear canal and reach the eardrum. The eardrum vibrates in response to these sound waves. • Amplification: The vibrations of the eardrum are then transmitted to the three ossicles in the middle ear. These work together to amplify these vibrations, making them more powerful. This mechanical amplification is important because as sounds waves travel from the air to our inner ear, they lose energy and become less clear. • Cochlear transformation: The amplified vibrations reach the cochlea, which is the engine of the hearing process. Inside the cochlea, the vibrations create waves in the fluid, which in turn causes the tiny hair cells that line the cochlea to sway. These hair cells transform the amplified sound wave into electrical signals.2

Keep an ear out OUR HEARING IS ONE OF THE MOST REMARKABLE AND COMPLEX FUNCTIONS OF THE HUMAN BODY. WE MAY TAKE IT FOR GRANTED, BUT THE WAY WE PERCEIVE SOUND IS A TESTAMENT TO THE AMAZING THINGS OUR EARS AND BODY CAN DO. From music to the sounds of nature and even idle chatter, there's much to appreciate about our hearing. We're constantly using our ears to interpret noise, but you may not know how our ears tell our brains what’s going on. This quick, but highly specific process involves parts of our bodies working together to create our hearing. Our ears are divided into three main parts: the outer ear, the middle ear, and the inner ear. • Outer ear: The outer ear is what's visible to us. It includes the pinna, which captures sound waves and funnels them, and our ear canal, which directs those sounds towards our eardrum. • Middle ear: The ear canal leads to the middle ear, which contains the eardrum and three tiny bones known as the ossicles. These bones work together to amplify and transmit sound vibrations from the eardrum to the inner ear. • Inner ear: The inner ear is the home of the cochlea, a spiralshaped structure filled with fluid that looks like a snail shell. Here, sound waves are transformed into electrical signals that our brain uses to understand what it's hearing. The inner ear also helps us keep our balance.1

• Electrical signals: As the hair cells sway, they create electrical signals that match specific frequencies of the incoming sound waves. These electrical signals are then travel to the auditory nerve. • Auditory nerve: The auditory nerve carries the electrical signals to the brain (into the auditory cortex) where they are interpreted. The brain processes these signals, learns to recognise and understand the sound, and then allows us to perceive it as music, speech, or other noises.

How to protect your hearing • Avoid exposure to loud noises: Prolonged exposure to loud sounds can damage your hearing over time. Wear hearing protection, such as earplugs, in noisy environments like concerts, construction sites, or when using power tools. Additionally, be mindful of the volume when using headphones or earbuds, and avoid listening at high volumes for extended periods. • Give your ears a rest: If you find yourself in a noisy environment, take short breaks to give your ears some rest. Allow your ears to recover, even in less noisy settings, to reduce the risk of noiseinduced damage. • Maintain good ear health: Keep your ears clean and dry. Avoid inserting objects like cotton swabs or other foreign items into your ear canal, as this can damage the delicate structures within. If you experience any ear discomfort, pain, or sudden changes in hearing, consult a healthcare professional for a proper evaluation and guidance. Human hearing connects us to the world around us, helping us experience the beauty of music, joy of conversation, and the warning signals of danger. Understanding how our auditory system works not only enhances our appreciation of the world but also highlights the importance of protecting and preserving this invaluable sense throughout our lives.

Ears: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ears How do we hear? https://www.aussiedeafkids.org.au/how-we-hear.html

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Skinside and out THE AUSTRALIAN SUMMER IS A TIME OF ENDLESS SUNSHINE, OUTDOOR ACTIVITIES, AND BEACH ADVENTURES. HOWEVER, BENEATH THE BEAUTY OF THOSE GOLDEN RAYS LIES A HIDDEN DANGER - THE HARSH AUSTRALIAN SUN CAN BE A SIGNIFICANT RISK FACTOR FOR SKIN CANCER. KNOWING WHEN YOU’RE AT RISK – AND HOW TO PROTECT YOURSELF – IS AN IMPORTANT REALITY OF SUMMER ‘DOWN UNDER’. Skin cancer is one of the most common forms of Australian cancer, accounting for around 80% of all newly diagnosed cancers.1 This rate is far higher than in other countries, and the majority are caused by exposure to the sun. However, growing awareness of the

dangers and understanding of how to protect yourself, means you should be able to spend time in the sun without worrying about the risks. However, not all skin cancers are the same, so understanding the differences is important.

Types of skin cancer • B asal cell carcinoma (BCC): BCC is the most common form of skin cancer. It usually appears as a raised, pink, or pearly bump that may bleed or develop a crust. While it rarely spreads to other parts of the body, it can be locally invasive, causing significant damage if left untreated. • Squamous cell carcinoma (SCC): SCC is the second most common type of skin cancer. It typically appears as a red, scaly patch or a wart-like growth. If detected early, SCC is highly curable, but left untreated, it can spread to other parts of the body. • Melanoma: Melanoma is the most aggressive and deadliest form of skin cancer. It can develop from a pre-existing mole or appear as a new, unusual mole. Early detection is crucial for successful treatment, as melanoma can spread quickly to other organs.2

Dangers of the Australian sun in Summer The Australian summer, while beautiful, is characterised by intense UV radiation due to the location of Australia in the Southern Hemisphere and its proximity to the sun. This, coupled with the fairer skin of many Australians, poses significant risks for skin cancer, as UV radiation is a known carcinogen.3 Here’s why you should be particularly cautious during the sunny season: • High UV exposure: Australia’s location leads to higher UV radiation levels. Prolonged exposure to this intense UV radiation can damage the DNA in your skin cells, increasing the risk of skin cancer. • Sunburn: Sunburn is not only painful but also a major risk factor for skin cancer. Even a single episode of severe sunburn can significantly increase your chances of developing skin cancer later in life. • Tanning: Contrary to the popular belief that a tan is a sign of good health, it is actually a sign of skin damage. Any change in your skin’s colour due to sun exposure is a result of damage to the skin cells and DNA, which can lead to skin cancer. • Cumulative exposure: Over time, the cumulative effect of sun exposure can be harmful.4 It’s not just the occasional beach day; it’s the years of exposure that add up and increase your risk of skin cancer.

Risk factors for skin cancer While the harsh Australian sun is a significant risk factor for skin cancer, it’s essential to be aware of other factors that can contribute to your risk: • Fair skin: People with fair skin are more susceptible to the damaging effects of UV radiation. If you have pale skin that burns easily and rarely tans, you are at a higher risk.5 • Family history: A family history of skin cancer can increase your risk, as some skin cancer types may have a genetic component. • Previous skin cancer: If you’ve had skin cancer before, you have a higher risk of developing it again. • Weakened immune system: Certain medical conditions or medications that suppress the immune system can increase your susceptibility to skin cancer. • Age: As you age, your risk of skin cancer increases. It’s essential to continue practising sun-safe behaviours throughout your life.

Busting some common Australian sun myths • Not needing sunscreen on cloudy days • Reality: UV radiation can penetrate clouds, so cloudy days can still pose a significant risk. Always wear sunscreen, even when it’s overcast. • Sunscreen is only necessary at the beach. • Reality: Sunscreen is essential anytime you’re outdoors, whether you’re at the beach, playing sports, gardening, or just taking a walk. UV radiation is present everywhere. • A base tan protects your skin. • Reality: There is no such thing as a “healthy” tan. A tan is a sign of skin damage. Any change in your skin colour due to sun exposure is harmful. • Sunscreen provides complete protection. • Reality: Sunscreen should be used in conjunction with other sun-safe measures, like wearing protective clothing, hats, and sunglasses. No sunscreen can provide 100% protection. • Skin cancer only happens to older people • Reality: While the risk of skin cancer increases with age, it can affect people of all ages. It’s crucial to protect your skin from an early age to reduce your risk later in life.

How to care for your skin Not much has changed when it comes to the best methods of caring for your skin and reducing your risk of skin cancer. • Sunscreen: Use a broad-spectrum sunscreen with an SPF of at least 30+. Apply it generously to all exposed skin areas, and don’t forget to reapply every two hours or more often if you’re swimming or sweating. If you’re looking for protection from the sun, visit your local Blooms The Chemist to stock up on sunscreen, sunglasses, and more sun protection products. • Protective clothing: Wear long-sleeved shirts, wide-brimmed hats, and sunglasses with UV protection to shield your skin and eyes from the sun’s harmful rays. • Stay in the shade: Seek shade whenever possible, especially during the sun’s peak hours between 10 a.m. and 4 p.m. • Skin self-exams: Regularly check your skin for any unusual moles or spots. If you notice any changes in size, shape, or colour, or if they start to itch or bleed, consult a dermatologist. • Annual skin checkups: Schedule regular appointments with a dermatologist for a thorough skin examination. Early detection is key to successful treatment. • Care for kids:: If you’re in the sun with children, teach them sun-safe habits from an early age. Ensure they wear sunscreen, hats, and protective clothing, and limit their sun exposure. The Australian Summer comes with the responsibility of protecting your skin from the harsh sun. By practising sun-safe behaviours, wearing sunscreen, and getting regular checkups, you can significantly reduce your risk of skin cancer. Your skin’s health is in your hands, and the choices you make today can impact your health for years to come.

Skin cancer: https://www.cancer.org.au/cancer-information/types-of-cancer/skin-cancer Melanoma: https://www.cancervic.org.au/cancer-information/types-of-cancer/melanoma /melanoma-overview.html 3 Why does Australia have so much skin cancer? https://theconversation.com/why-does-australia-have-so-much-skin-cancer-hint-its-not-because-of-an-ozone-hole-91850 4 UV radiation and your skin: https://www.skincancer.org/risk-factors/uv-radiation/ 5 Skin cancer and melanomas: https://www.healthdirect.gov.au/skin-cancer-and-melanomas 1 2

H E A LT H C H E C K M A G A Z I N E | S U M M E R 2 0 2 4

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RE SOLU

Heat stroke vs Heat exhaustion This article was originally published by Australian Red Cross.

HEATWAVES CAN KILL, SO LEARN HOW TO STAY COOL IN HOT WEATHER AND WATCH FOR THE SIGNS AND SYMPTOMS OF HEAT EXHAUSTION AND HEAT STROKE. HERE'S WHAT TO LOOK FOR AND WHAT YOU CAN DO TO HELP. NOTE THAT RISK OF HEAT RELATED ILLNESS CAN INCREASE WITH YOUNG CHILDREN AND THE ELDERLY, PREGNANCY AND THOSE TAKING CERTAIN MEDICATIONS. HERE'S WHAT TO LOOK FOR AND WHAT YOU CAN DO TO HELP. What is heat exhaustion?

What is heatstroke?

Heat exhaustion happens when someone becomes dehydrated due to fluid loss from a hot environment and/or excessive physical activity.

Heatstroke is a life-threatening emergency and can cause a person to collapse or fall unconscious. Heatstroke is more serious and means the body is no longer able to regulate its temperature by cooling the skin's surface by sweating. The internal body temperature rises, and organ damage can occur.

The symptoms of heat exhaustion include: • normal or mildly higher body temperature • cool, pale, clammy skin • excessive sweating • thirsty • headache • muscle cramps • rapid, weak pulse • fainting or dizziness. Treatment • Help the person to lie down in a cool or shady area to monitor. • Remove excessive clothing and loosen any tight clothing. • Immerse hands and feet in cold water, cool by fanning and moisten the skin, if possible.

The symptoms of heatstroke include: • reduced sweating • high body temperature (above 40°C) • dry, flushed, hot skin • nausea • muscle spasms • pain throughout the body • unusual behaviour or signs of confusion • seizure or possible loss of responsiveness. Treatment • Immediately call 000 for an ambulance. • If available, have the person take a cold shower or bath.

• If fully alert and responsive, give them frequent small drinks of water.

• Cool the person with household items such as wet towels, fans or icepacks placed in the neck, groin and armpits.

• If muscle cramps occur, gently stretch the affected muscles to ease pain.

• Prepare to give CPR if necessary.

• If unresponsive or not alert, place in the recovery position.

This has been reproduced with permission from the original author. To learn more, visit redcross.org.au/emergencies/prepare/heatstroke-and-heat-exhaustion/ H E A LT H C H E C K M A G A Z I N E | S U M M E R 2 0 2 4

Success beyond the scale: redefining weight management WEIGHT MANAGEMENT CAN SEEM AS STRAIGHTFORWARD AS MAINTAINING A HEALTHY WEIGHT THAT MAKES YOU FEEL GOOD. HOWEVER, THE REALITY OF WEIGHT MANAGEMENT IS OFTEN MORE COMPLEX DUE TO UNCLEAR GOALS, MISLEADING ADVICE, AND UNHEALTHY MINDSETS THAT CAN DERAIL EVEN THE MOST WELL-INTENTIONED STRATEGIES. SO, WHAT DOES A HEALTHY AND SUSTAINABLE APPROACH TO WEIGHT MANAGEMENT REALLY ENTAIL? Many of us are familiar with the quick fixes, fad diets, and supposed miracle cures promising rapid weight loss. However, the issue with these diets is their often short-lived effectiveness and their tendency to perceive weight loss as an end in itself, rather than a step within a broader journey towards improved health. Effective weight management often requires a gradual, sustainable approach

by striking a balance between calories expended and consumed, and having a healthy mindset when it comes to supporting your body's overall wellbeing and functionality. More importantly, it's a journey, fostering a positive relationship with your body rather than just seeking a temporary outcome that may not be sustainable over time.

Mindset first A healthy mindset empowers you to navigate the challenges and triumphs along your path, providing the motivation, resilience, and self-compassion needed to achieve your goals. Becoming aware of how you speak to yourself and how you feel about your weight and yourself are important factors when making conscious efforts to change habits and implement new ones. • Self-compassion: Maintaining a kind and compassionate attitude toward yourself is crucial for staying committed to your journey. Weight management isn't solely about physical transformation; it's also about nurturing emotional wellbeing. Self-criticism and negative self-talk can undermine your efforts and leave you feeling defeated. Instead, acknowledge that setbacks are part of the journey towards a healthier you. Be patient with yourself, as it's these small acts of self-compassion that can provide a significant boost.1 • Set realistic goals: Establishing attainable, gradual goals is essential for maintaining a positive mindset. Unrealistic goals can lead to frustration and disappointment. Aim for achievable, incremental changes. Define specific, measurable, and realistic objectives to make your journey more manageable and less daunting. Celebrate each small victory along the way, as these small achievements contribute to your overarching goal.

Define your 'why' Understanding your 'why' can provide a powerful source of motivation and resilience. By connecting with deeper, positive reasons, such as enhanced vitality, overall health, or the ability to pursue your passions, you'll find the strength to stay committed to your journey even during challenging moments. Some example of your 'why' might be: • Enhanced energy: Maintaining a healthy weight that’s right for you allows your body to function optimally. You may find that you have more energy to engage in your daily activities, pursue your hobbies, and enjoy life to the fullest. • Improved long-term health: A balanced weight can reduce the risk of various chronic health conditions, such as diabetes, heart disease, and joint problems, contributing to a longer and more fulfilling life. This can also lead to improved joint and muscle health, making it easier to move, exercise, and participate in physical activities you enjoy. • Better sleep quality: Achieving and maintaining a healthy weight often correlates with improved sleep patterns. Quality sleep is essential for cognitive function, emotional wellbeing, and overall vitality. • Improved mental health: A healthy body weight can positively influence your mental health. It can reduce the risk of conditions like depression and anxiety, enhancing your emotional wellbeing and resilience. • Increased physical abilities: Feeling strong and fit can boost your self-esteem and self-confidence. It can also empower you to take on new challenges and opportunities with a positive mindset.

Navigating the journey With a healthy mindset and a clear understanding of your motivations, you’re far better prepared to start on your weight management journey. To help you get started, rely on proven medical advice and aim for small but consistent improvement:

• Seek professional guidance: Before making significant changes to your diet or exercise routine, consider consulting with a healthcare professional like your GP or a dietitian. Your local Blooms The Chemist Pharmacist also offers personalised guidance to help you on your weight management journey. • Balanced nutrition: Weight management is not about restrictive diets or deprivation. Instead, focus on balanced nutrition that includes a variety of foods from all food groups. Incorporate whole grains, lean proteins, fruits, vegetables, and healthy fats into your daily meals. Portion control is key, and it’s often more effective than extreme dieting.2 • Stay active: Regular physical activity is essential for weight management and overall health. Find an activity you enjoy, whether it’s dancing, swimming, hiking, or cycling. Engaging in activities you love will make it easier to stick to your routine. Remember, consistency is more important than intensity. • Stay hydrated: Water is essential for weight management. Drinking an adequate amount of water can help control appetite and improve overall metabolism.3 Make it a habit to sip water throughout the day. • Mindful eating: Practice mindful eating by paying close attention to your body’s hunger and fullness cues. Avoid eating out of boredom, stress, or habit. This practice can help you maintain a healthy relationship with food and prevent overeating.4 • Manage stress: Stress can be a significant barrier to weight management, as it often leads to emotional eating. Implement stress management techniques such as meditation, yoga, deep breathing exercises, or seeking support from a therapist when needed. • Support and accountability: Enlist the support of friends, family, or a support group. Sharing your journey with others can provide accountability and motivation. Don’t hesitate to lean on your support system during challenging times.

Moving forward Weight management is not just about numbers on a scale; it’s a journey of self-discovery, self-care, and transformation. Nurturing a healthy mindset is the first step, providing the emotional resilience needed to navigate the challenges ahead. Understanding the reasons for embarking on this journey gives you the motivation to persevere. Remember that weight management is not a one-size-fits-all endeavour, and it’s about making sustainable changes that improve your overall wellbeing. The path may be long and filled with obstacles, but with self-compassion, determination, and a supportive community, you can achieve your goals and enjoy a healthier, more vibrant life. Embrace this journey, and may it lead you to a happier, healthier you. On the role of self-compassion and self-kindness in weight regulation and health behaviour change: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5311066/

Weight loss - a healthy approach: https://www.betterhealth.vic.gov.au/health/ healthyliving/weight-loss-a-healthy-approach#how-to-lose-weight-the-healthy-way

How drinking more water can help you lose weight: https://www.healthline.com/ nutrition/drinking-water-helps-with-weight-loss

Balancing energy in and energy out: https://www.betterhealth.vic.gov.au/health/ healthyliving/energy-in-and-energy-out

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PROTECT YOUR LIPS PROTECT YOUR LIPS PROTECT YOUR LIPS PROTECT YOUR LIPS THIS SUMMER THIS SUMMER THIS SUMMER THIS SUMMER

BROAD SPECTRUM BROAD SPECTRUM HIGH SUN PROTECTION BROAD SPECTRUM HIGH SUN PROTECTION BROAD SPECTRUM HIGH SUN PROTECTION •HIGH Highly concentrated rich moisturising formula SUN PROTECTION • Highly concentrated rich moisturising formula • ••Highly concentrated rich moisturising formula Nourishes and restores with Cocoa Butter concentrated rich moisturising formula • Highly Nourishes and restores with Cocoa Butter & Vitaminand E restores with Cocoa Butter • •Nourishes & Vitamin E Nourishes and restores with Cocoa Butter &&Vitamin VitaminE E

VERY HIGH SPF 50+ VERY HIGH SPF 50+ PROTECTION VERY HIGH SPFSUNSCREEN 50+ PROTECTION SUNSCREEN VERY HIGH SPF 50+ PROTECTION SUNSCREEN •PROTECTION Ultra protection from SUNSCREEN • Ultra protection from sun,protection dryness & cold • Ultra from sun, dryness & cold • Ultra protection from dryness & cold •sun, Paraben & PABA-free dryness & cold • sun, Paraben & PABA-free • •Paraben Paraben&&PABA-free PABA-free

Always read the label and follow the directions for use. Reapply frequently. Always read the label and follow the directions for use. Reapply frequently. Always label forforuse. Reapply frequently. Avoid prolonged sunthe exposure andfollow wearthe protective clothing, hats and sunglasses in the sun. Alwaysread read labeland and thedirections directions use. frequently. Avoid prolonged sun the exposure andfollow wear protective clothing, hatsReapply and sunglasses in the sun. Avoid prolonged sun exposure and wear protective clothing, hats and sunglasses in Avoid prolonged sun exposure and wear protective clothing, hats and sunglasses inthe thesun. sun. 16

Reduced risk of heart disease Smoking is a major contributor to cardiovascular disease, a leading cause of death worldwide. The toxic chemicals in cigarette smoke promote the buildup of plaque in your arteries, increasing the risk of heart attacks and strokes. However, quitting smoking reduces this risk significantly. Your blood pressure and heart rate return to normal, and your circulation improves, reducing the chances of cardiovascular issues.

Better sense of taste and smell Smoking dulls your senses of taste and smell over time, making food and everyday scents less enjoyable. When you quit, your taste buds and olfactory receptors begin to recover, allowing you to savour the flavours of food and experience the joy of pleasant fragrances once more.

Clearer-looking skin Smoking accelerates the ageing process of your skin, causing wrinkles, premature ageing, and a dull complexion. The good news is that quitting smoking can turn back the clock. Over time, your skin will start to rejuvenate, becoming more radiant and youthful. You’ll be amazed at the difference in your appearance and the compliments you’ll receive.

Reduced cancer risk

Quit it to win it WHILE SMOKING IS STILL A COMMON INDULGENCE, IT’S BEEN DECREASING IN USE FOR DECADES, WHILE MANY HEALTH METRICS ARE BETTER THAN EVER. IF YOU’RE A SMOKER, THE BENEFITS OF QUITTING ARE SIMILAR TO EXERCISING OFTEN, SLEEPING WELL, AND EATING HEALTHILY: YOU’LL LOOK AND FEEL BETTER.

Thanks to years of research and advertising, we now know how bad smoking is for us. What we can sometimes forget, however, is how good quitting smoking is for us. The improvements in our physical and mental health are long proven and make a strong case to go smoke-free.

Improved respiratory health One of the first and most noticeable changes when you quit smoking is the improvement in how you breathe. Smoking damages your lungs, leading to chronic cough, shortness of breath, and a higher risk of respiratory infections. But when you quit, your lung function begins to improve within just a few weeks. You’ll breathe easier, experience less coughing, and enjoy increased stamina for physical activities.

Cigarette smoke contains numerous carcinogens, increasing the risk of various cancers, including lung, mouth, throat, and bladder cancer. By quitting smoking, you dramatically reduce your chances of developing these life-threatening diseases. The body’s natural healing processes can work more effectively, repairing damaged cells and reducing cancer risk.

Increased energy and endurance Smoking depletes your energy levels and reduces your overall fitness. When you quit, your body can better utilize oxygen, leading to increased energy and endurance. You’ll find that everyday activities become less taxing, and you have more motivation to engage in physical exercise.

Improved mental health Smoking is not just a physical addiction; it’s also a mental one. Quitting smoking can lead to improved mental health, reduced stress levels, and better overall wellbeing. You’ll feel a sense of accomplishment and pride, which can boost your self-esteem and reduce anxiety.

Better oral hygiene Smoking is a leading cause of dental problems, such as gum disease and tooth decay. When you quit, your oral health starts to improve. Your gums become healthier, your breath smells better, and your teeth become less stained. You’ll save money on dental care and enjoy a brighter smile. The benefits of quitting smoking range from immediate improvements in your respiratory health to long-term reductions in the risk of serious illnesses. If you’re considering quitting, remember that it’s never too late to start your smoke-free journey. Your local Blooms The Chemist Pharmacist has the knowledge and resources to help you kick your smoking habit. Remember that every cigarette not smoked makes you a little healthier; the best thing you can do is try.

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Sweat it out THE BENEFITS OF WORKING OUT ARE WELL-KNOWN, BUT KNOWING WHERE TO START CAN BE CONFUSING. LEARNING THE DIFFERENCES BETWEEN STRENGTH TRAINING, AEROBIC TRAINING, AND FLEXIBILITY EXERCISES CAN HELP YOU UNDERSTAND YOUR BODY BETTER AND LEARN MORE ABOUT WHAT CHOICE IS RIGHT FOR YOU.

While almost all exercise is beneficial, each type of exercise provides slightly different benefits.1 Whether you’re slowly building muscle, getting your heart racing, or increasing your mobility, learn how to balance your exercise and see what types may work best for you.

Strength Training Strength training involves resistance exercises that challenge your muscles to work against a force. It can be performed with free weights, weight machines, resistance bands, or your body weight. It focusses on building and maintaining muscle strength but provides numerous benefits beyond just muscle definition.2 • Why is strength important? Building muscular strength is more than just toning your muscles. Strong muscles offer better support to your joints, reducing the risk of injury. Whether you’re lifting heavy grocery bags or tackling a flight of stairs, muscular strength makes everything easier. It’s also about functionality, enhancing posture and stability and helping you maintain proper body mechanics in everyday life. A strong body reduces the risk of strains, sprains, and other injuries, making it especially important as you age. • How to incorporate strength training: Consider a mix of resistance exercises. These can include classic weightlifting exercises like squats, deadlifts, and bench presses, or bodyweight exercises such as push-ups, planks, and squats. For equipment, kettlebells can be used for a variety of exercises, while benches and bars, such as those found in outdoor park gyms, can also be useful.

• Managing your weight: If you’re looking to maintain a healthy weight, aerobic workouts are your best friend. These activities burn calories and boost your metabolism, making it easier to manage your weight and body fat. • Stress reduction: Aerobic workouts aren’t just beneficial for your body; they’re great for your mind too. When you exercise, your body releases “feel-good” chemicals called endorphins, which reduce stress and boost your mood. These workouts can help alleviate symptoms of anxiety and depression, providing a mental health boost. • How to incorporate aerobic workouts: To include aerobic workouts in your fitness routine, aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity aerobic activity.6 Activities like brisk walking, jogging, swimming, or dancing can all contribute to your weekly aerobic goals.

Creating a balanced fitness routine Now that you understand the importance of these three fitness elements, combine them for a comprehensive and balanced fitness routine: • Warm-up: Start your workout with a warm-up to get your body ready for action. Dynamic stretches like leg swings or arm circles are perfect for getting your muscles moving and warmed up. • Strength training: After warming up, focus on strength training. This can include lifting weights, using weight machines, or performing bodyweight exercises like push-ups. These exercises build muscle strength and endurance. • Stretching and balance: Incorporate stretching exercises to enhance flexibility and balance. Balance exercises, such as yoga or pilates, can be added during the week to improve your overall coordination and stability. • Aerobic workouts: Try your hand at aerobic activities like running, cycling, or swimming to elevate your heart rate. Aim for at least 150 minutes of moderate-intensity aerobic activity each week to maintain a healthy heart and improve endurance. • Cool down: Conclude your workout with static stretching to help your muscles relax and reduce soreness.

Stretching and balance Stretching involves elongating your muscles to increase flexibility and range of motion. Balance exercises challenge your body’s stability and coordination, enhancing your ability to stay upright and steady on your feet. Together, these types of exercises reinforce your core muscles, as well as your awareness of your body (proprioception). These exercises often take a back seat in fitness discussions, but they are crucial for maintaining flexibility and stability. • Why is flexibility important? Being flexible means you can move your joints and muscles more comfortably. It’s like oiling the gears of your body, allowing them to move smoothly. Stretching exercises can help alleviate muscle tension and reduce the risk of injuries. • Improving your balance and coordination: Good balance is like a hidden superpower that can help you throughout your life. Balance exercises can be as straightforward as standing on one leg or as intricate as yoga or pilates. These exercises improve your overall coordination and help you maintain stability, as well as your overall confidence while moving. This is particularly important if you’re older, and prone to falls.3 • How to incorporate stretching and balance: Before your main workout, perform dynamic stretches (stretches while moving), which include leg swings or arm circles to warm up your muscles and joints.4 After your workout, use static stretches to cool down. Incorporating balance exercises throughout the week, such as yoga or Pilates sessions, will further improve your stability and coordination.

Balanced fitness is about embracing the three key components: strength training, stretching and balance, and aerobic workouts. By combining these elements in your fitness routine, you’ll achieve a well-rounded approach to health that enhances your physical fitness, your wellbeing, and reduces the risk of injury. Even better, you’ll ensure you stay healthy as you age and cover the many ways your body can exercise. Lastly, remember that fitness is not just a destination; it’s a journey toward a healthier and happier life.

Aerobic workout Aerobic workouts are all about moving your body in a way that increases your heart rate and makes you breathe harder. Also known as cardiovascular exercises, they focus on improving your heart and lung health while enhancing endurance. They include activities like walking, jogging, swimming, and dancing. • Why is aerobic exercise important? Aerobic exercises do wonders for your heart. They help lower blood pressure, reduce the risk of heart disease, and improve your cholesterol levels.5 By training your heart to pump blood more efficiently, you’ll enjoy better overall cardiovascular health.

1 Types of physical activity: https://www.heartfoundation.org.au/heart-healtheducation/types-of-physical-activity 2 Resistance training – health benefits: https://www.betterhealth.vic.gov.au/health/ healthyliving/resistance-training-health-benefits 3 Taking balance training for older adults one step further: https://www.ncbi.nlm.nih. gov/pmc/articles/PMC4419050/ 4 The benefits of dynamic stretching and how to get started: https://www.healthline. com/health/exercise-fitness/dynamic-stretching 5 Physical activity and your heart health https://www.heartfoundation.org.au/hearthealth-education/physical-activity-and-exercise

Physical activity: https://www.aihw.gov.au/reports/physical-activity/physical-activity

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A deep dive into the digestive system THE DIGESTIVE SYSTEM IS A REMARKABLE NETWORK WITHIN OUR BODIES THAT GOES BEYOND PHYSICAL FUNCTION. IT NOT ONLY BREAKS DOWN FOOD FOR ABSORPTION BUT PLAYS A PIVOTAL ROLE IN OUR OVERALL WELL-BEING. THIS SYSTEM IMPACTS OUR ENERGY LEVELS, MOOD, AND IMMUNE FUNCTION. A WELL-FUNCTIONING DIGESTIVE SYSTEM IS KEY TO MAINTAINING A BALANCED, HEALTHY, AND VIBRANT LIFE.

What is my digestive system? Our digestive system is a dynamic, highly efficient system responsible for processing the food we eat. It starts the moment we take our first bite and continues until our body has extracted all the necessary nutrients and expelled waste. This incredible journey is a pivotal part of keeping our bodies happy and healthy. The journey of digestion can be divided into six key stages: 1. Ingestion: It all begins in the mouth, where the digestive process starts as soon as you take a bite of food. Your teeth break down the food into smaller pieces while saliva mixes with it to make it easier to chew and swallow. Saliva also begins the process of digesting the carbohydrates in your food through enzymes

(proteins that help speed up chemical reactions). This mixture is the first product of digestion and is essential to move food through the rest of your system. 2. Propulsion: The food then moves to the oesophagus, where rhythmic muscular contractions called peristalsis push it downward and into the stomach. The oesophagus acts like a conveyor belt, ensuring the food reaches its destination. 3. Mechanical and chemical digestion: In the stomach, our food comes across a highly acidic environment. The stomach’s muscular walls churn the food, mixing it with powerful digestive juices (gastric acids). These juices break down proteins into simpler molecules. This combination of mechanical and chemical digestion reduces food into a semi-liquid mixture known as chyme.

4. Absorption: After leaving the stomach, chyme enters the small intestine, where nutrient absorption happens. Our small intestine, despite the name, is typically around five metres long with many bends and folds. This large surface area helps most of our proteins, fats, and carbohydrates digest.

• Irritable bowel syndrome (IBS): IBS is characterised by symptoms such as abdominal pain, bloating, and changes in bowel habits. The exact cause of IBS is not known, but it often relates to issues with how your gut muscles move and contract and with sensitivity.

5. Transportation: The absorbed nutrients travel through the bloodstream to different cells and tissues throughout the body. It’s this process that provides our bodies with the energy and nutrients they need to function properly.

• Coeliac disease: An autoimmune disorder, coeliac disease is triggered by the ingestion of gluten. It damages the small intestine’s lining and impairs nutrient absorption.

6. Elimination: What remains of the food after the small intestine has absorbed all the nutrients is waste. This waste, including indigestible substances and bacteria, moves on to the large intestine. Here, water is reabsorbed, and the remaining material is formed into poo (faeces), which eventually leaves the body as a bowel movement when we use the toilet.

• Inflammatory bowel disease (IBD): IBD encompasses conditions like Crohn’s disease and ulcerative colitis, which are characterised by chronic inflammation of the digestive tract. Symptoms include diarrhoea, abdominal pain, and weight loss. • Food allergies and intolerances: Conditions like lactose intolerance and food allergies can lead to digestive discomfort after consuming certain foods.

Our digestive system involves various organs, with each playing a unique role in helping us process our food:

Keeping your digestive system happy

• Mouth: Digestion begins in the mouth, where food is steadily broken down and mixed with saliva.

To ensure your digestive system continues to work at its best, consider the following tips:

• Oesophagus: Our oesophagus is the channel for food to travel from our mouth to our stomach. The oesophagus is a tube which goes from your mouth to your stomach, and when food moves through it to your stomach, it’s known as peristalsis.

• Balanced diet: Consume a well-rounded diet rich in fibre, fruits, vegetables, lean proteins, and whole grains. This provides your digestive system with the essential nutrients it needs to function well.

• Stomach: This is responsible for both mechanical and chemical digestion. It churns food, mixes it with digestive juices, and is a temporary storage location. • Small intestine: This is where most of the nutrient absorption occurs. Its extensive surface area allows for efficient nutrient uptake. • Liver: The liver produces bile, which is stored in the gallbladder. Bile is essential for breaking down fats and aiding in their absorption. • Pancreas: The pancreas secretes digestive enzymes into the small intestine, further breaking down carbohydrates, proteins, and fats. • Large intestine: The main job of the large intestine is to absorb water from the remaining chyme, form faeces, and be a storage place for waste before we expel it in the toilet. • Rectum and anus: The rectum stores faeces until it’s ready to leave through the anus.

Our gut ecosystem Beyond these organs, our gut microbiota play a critical role. Our intestines are home to trillions of microorganisms, including bacteria, viruses, and fungi, collectively known as gut microbiota. These microorganisms help with the fermentation of undigested food, produce vitamins, and protect us against harmful pathogens. A healthy balance of gut microbiota is essential for proper digestion and immune function.

• Hydration: Drink plenty of water to help stay hydrated and prevent constipation. • Portion control: Overeating can put excessive stress on the digestive system. Practice mindful eating and portion control to avoid this and be wary of eating past when you’re feeling full. • Avoid trigger foods: While it may seem obvious, if you have known food intolerances or allergies, avoid consuming trigger foods to prevent digestive discomfort. • Regular exercise: Physical activity can aid digestion by promoting healthy gut movement and reducing the risk of constipation. • Stress management: Stress can affect your digestive system. Practice relaxation techniques like meditation and deep breathing to reduce stress levels. • Probiotics: Consuming foods or supplements rich in probiotics can help maintain a healthy balance of gut microbiota. Kombucha is a popular drink that typically contains helpful probiotics. Our digestive system is the result of biological engineering, with organs and processes working together to turn the food we eat into energy and nutrients to sustain our bodies. Understanding how this system works, its key components and common disorders can empower us to make healthier choices that support optimal digestion.

Common digestive disorders While the digestive system is designed to function smoothly, there are various common digestive disorders that can disrupt its normal operation. Some of these disorders include: • Gastro-oesophageal reflux disease (GORD): GORD occurs when stomach acid flows back into the oesophagus, leading to heartburn and damage to the oesophageal lining.

Digestive system: https://www.healthdirect.gov.au/digestive-system

Understanding chemical digestion: https://www.healthline.com/health/chemicaldigestion 2

Small intestine: https://my.clevelandclinic.org/health/body/22135-small-intestine

Part one: The human gut microbiome in health and disease: https://www.ncbi.nlm. nih.gov/pmc/articles/PMC4566439/ 4

Gastrointestinal issues: https://www.healthdirect.gov.au/gastro-intestinal-illnesses

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Testing, testing MEDICAL TESTS PLAY A CRUCIAL ROLE IN HEALTHCARE, HELPING HEALTHCARE PROFESSIONALS DIAGNOSE, MONITOR, AND MANAGE VARIOUS MEDICAL CONDITIONS. IN THIS ARTICLE, WE'LL EXPLORE THE DIVERSE RANGE OF MEDICAL TESTS AND THEIR SIGNIFICANCE IN ENSURING OUR CONTINUED WELL-BEING.

Medical tests provide valuable insights into our overall health, allowing for early detection of issues, assessing the effectiveness of treatments, and making informed decisions about our wellbeing. Whether it's to confirm a diagnosis, screen for potential risks, or track progress, different medical tests serve as essential tools in maintaining and improving our health.

Blood pressure evaluation Blood pressure is a vital test for how your blood moves around your body. It's an indicator of cardiovascular health and can tell us if we're at risk of heart disease or stroke.

• How it's measured: Blood pressure is measured using an inflatable cuff that's wrapped around your upper arm, and a stethoscope. Your results typically come as two numbers: systolic (the pressure when the heart beats) and diastolic (the pressure when the heart is at rest). • What it measures: It provide insights into the health of your heart and blood vessels. High blood pressure (hypertension) can damage arteries, increasing the risk of heart disease and stroke. • Why would I need it? Regular blood pressure monitoring helps identify hypertension early, allowing for lifestyle changes and medication if necessary. Managing blood pressure effectively can significantly reduce the risk of heart disease and stroke.

Body fat percentage Body fat percentage is used to understand more about our physical health. It measures the proportion of your body weight that consists of fat. This can provide insights into your risk for numerous health issues, such as heart disease, diabetes, and metabolic syndrome. It is also occasionally used in professional sports, such as soccer and bodybuilding, to measure performance results. • How it's measured: Body fat percentage can be measured in various ways, including skinfold thickness measurements, bioelectrical impedance analysis, underwater weighing, and more. The most common method is skinfold thickness measurements, which involve pinching the skin at specific sites on the body and using callipers to measure the thickness of the skin and underlying fat. • What it measures: Body fat percentage measures the amount of fat in your body relative to your total body weight. A higher body fat percentage is associated with a greater risk of health issues, as excess fat can lead to inflammation and contribute to various chronic diseases. • Why would I need it? Body fat percentage is a tool for assessing your risk for obesity-related health problems. However, it can help individuals tailor their fitness and nutrition plans to achieve a healthier body composition.

Cholesterol screening Cholesterol is a waxy substance that your body needs to build cells, but it can become problematic when levels are too high. Cholesterol screening measures the levels of different types of cholesterol in your blood. • How it's measured: A cholesterol screening typically involves a simple blood test that checks your levels of LDL (low-density lipoprotein), HDL (high-density lipoprotein), and total cholesterol. It can also include a triglyceride (a type of body fat) measurement. • What it measures: Cholesterol screening is used to assess your risk for atherosclerosis, a condition in which cholesterol accumulates on artery walls, increasing the risk of heart disease. High LDL cholesterol and triglycerides are associated with an increased risk of atherosclerosis, while higher HDL cholesterol can be protective. • Why would I need it? Regular cholesterol screening is essential for checking up on your cardiovascular health. High-risk individuals may need medication, but most can benefit from lifestyle changes, including a heart-healthy diet and regular exercise, to manage cholesterol levels and reduce the risk of heart disease.

Body Mass Index (BMI) Body Mass Index, or BMI, is another common measurement used to assess an individual's overall health. It's a straightforward calculation based on your height and weight. While it provides a general indication of your health, it has limitations and doesn't take into account factors like muscle mass or fat distribution.

the general health status of a population, but it has limitations for individuals. It can serve as an initial screening tool, but it should be considered alongside other factors like waist circumference and body fat percentage for a more comprehensive evaluation of one's health.

Blood Glucose Screening Blood glucose screening measures the concentration of glucose (sugar) in your blood, which is crucial for understanding your risk of diabetes and monitoring blood sugar levels. • How it's measured: Blood glucose screening can be done in various ways, including fasting blood glucose tests, oral glucose tolerance tests, and HbA1c tests. These tests require blood samples, typically by pricking the finger or drawing blood from your vein. • What it measures: Blood glucose levels reveal how well your body processes sugar. High levels can indicate diabetes or prediabetes, while low levels may suggest hypoglycemia (low blood sugar). • Why would I need it? Blood glucose screening is vital for identifying and managing diabetes, a chronic condition that can lead to serious health complications if left untreated. Early diagnosis and management through diet, exercise, and medication can help prevent complications.

Iron screening Iron is an essential mineral in the body, playing a crucial role in transporting oxygen to cells and supporting of your body’s processes. Iron testing helps assess iron levels, which can provide insights into anaemia and other health issues. • How it's measured: Iron testing can involve various blood tests, including serum iron, total iron-binding capacity (TIBC), transferrin saturation, and ferritin levels. Each of these tests measures different aspects of iron metabolism in the body. • What it measures: Iron testing is primarily used to diagnose and monitor iron-deficiency anaemia. Low levels of iron in the blood can lead to fatigue, weakness, and decreased immunity. • Why would I need it? Iron testing is essential for identifying and managing iron-deficiency anaemia. Depending on the underlying cause, treatment may include iron supplements, dietary changes, or addressing any bleeding sources in the body. All medical tests you complete should be interpreted by healthcare professionals in the context of your individual health history and risk factors. Regular health check-ups and discussions with your healthcare provider are essential to ensure that you're receiving the right tests and making the most of the results. Your local Blooms The Chemist also offers blood pressure evaluation, total cholesterol screening, and iron screening.

• How it's calculated: BMI uses a simple formula based on your weight and height. This results in a rough number, typically between 18 and 30. • What it measures: BMI is an estimate of body fat. It categorises individuals into different ranges, including underweight, normal weight, overweight, and obese. However, it doesn't distinguish between fat and muscle mass, which can be misleading for individuals who are very muscular. • Why would I need it? BMI is a useful tool for quickly assessing

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• Keto diet: The ketogenic diet, or keto for short, is a diet used primarily for weight loss. It’s a low-carbohydrate, high-fat diet that aims to induce a state of ketosis, where the body burns fat for energy. By drastically reducing carbohydrate intake, this diet can help with weight loss and blood sugar control. However, evidence for the health benefits of a keto diet is limited for healthy people.5 This is because there can be a large variety in the types of red meat consumed as part of the diet, such as heavily processed meats, compared to organic beef. Additionally, when you resume eating normally after finishing a diet, it often results in your weight loss being unsustainable.

What's on your plate: food trends, diets, and the language of labels IN A WORLD FILLED WITH AN EVER-EXPANDING ARRAY OF DIETARY CHOICES AND FOOD PRODUCTS, STAYING IN THE LOOP ON THE LATEST FOOD TRENDS AND DIETS, WHILST DECODING PRODUCT LABELS, CAN BE OVERWHELMING. WE’VE ROUNDED UP SOME OF THE MORE COMMON MODERN DIETARY PREFERENCES, TRENDING DIETS, AND FOOD LABELS DEFINITIONS. • Superfoods: The term 'superfoods' refers to nutrient-dense foods that are exceptionally rich in vitamins, minerals, and antioxidants. While these foods are often healthy, there isn’t a standard that has to be met to be a superfood, and the term mostly comes from food advertisers.1 Examples include blueberries, spinach, and chia seeds. • Gluten: Gluten is a protein found in wheat, barley, and rye.2 Some people may have gluten sensitivity, which means it’s difficult for their digestive system to process gluten. Additionally, coeliac disease is an autoimmune disorder that affects roughly one in 70 Australians. Coeliac disease causes the lining of the small bowel to be affected by even small amounts of gluten and can make those affected very ill. That’s why gluten-free food alternatives are popular today. • Probiotics: Probiotics are live bacteria and yeasts that are good for your digestive system. They are found in fermented foods like yoghurt, kefir, and kombucha, as well as in dietary supplements. Probiotics can help maintain a healthy balance of gut bacteria.3 • Paleo diet: The paleo diet, or palaeolithic diet, is based on the diet of what we believe some early humans had. It focusses on whole foods like lean meats, fish, fruits, vegetables, and nuts while avoiding processed foods, grains, and dairy products. However, there is limited evidence that the paleo diet provides tangible health benefits.4

• Intermittent Fasting: Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. It can help with weight loss and metabolic health. Common methods include the 16/8 method (fasting for 16 hours and eating within an 8-hour window) and the 5:2 diet (eating normally for five days and consuming very few calories on two non-consecutive days). • Health Star Rating: Health Star Ratings are a government initiative designed to help you make healthy food decisions more easily. While it shouldn’t replace any general dietary advice, such as Australian dietary guidelines, it can help you make a selection at a glance. Importantly, Health Star Ratings compare products within a category, meaning that just because a biscuit has a four-star health rating, it may not be healthier than a vegetable soup with a lower rating.6 • Organic: Organic food is produced without synthetic pesticides, herbicides, or genetically modified organisms. It is grown using sustainable farming practices, and businesses that claim to be organic must be able to prove the claim. However, Australian products don’t need to meet a specific or certified standard to be labelled organic.7 This means that while organic food can be better for you, not all organic foods will be. • GMOs (genetically modified organisms): GMOs are organisms whose genetic material has been altered in a way that does not occur naturally through mating or natural recombination. They are a source of debate, with proponents arguing that they can help increase crop yields and nutritional content while critics express concerns about potential health and environmental risks. Understanding these common food terms can empower you to make healthier food choices and navigate dietary trends. Whether you’re looking to improve your health, manage a specific condition, or simply eat more mindfully, this knowledge will serve as a valuable resource on your culinary journey. Remember that a well-balanced and varied diet is often the key to achieving and maintaining good health, regardless of the food trends and terminology of the day.

1 Does an apple a day really keep the doctor away? https://theconversation.com/ does-an-apple-a-day-really-keep-the-doctor-away-a-nutritionist-explains-the-sciencebehind-functional-foods-207191

Coeliac disease: https://www.healthdirect.gov.au/coeliac-disease

Health benefits of probiotics: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045285/

Cutting through the paleo hype: https://www.racgp.org.au/afp/2016/january-february/ cutting-through-the-paleo-hype-the-evidence-for-th 4

Ketogenic diet: https://www.healthdirect.gov.au/ketogenic-diet

How to use Health Star Ratings: http://www.healthstarrating.gov.au/internet/health starrating/publishing.nsf/Content/How-to-use-health-stars 6

7 Organic claims: https://www.accc.gov.au/consumers/advertising-and-promotions/org anic-claims

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*Australian NDSS registrants only. Limit 1 free ACCU-CHEK Guide Me meter kit. While stocks last. References: 1. Brazg RL, et al. J. Diabetes Sci Technol. Nov 2016. DOI:10.1177/1932296816652902. WARNING KEEP BATTERIES OUT OF REACH OF CHILDREN. If you suspect your child has swallowed or inserted a battery, immediately call the 24 hour Poisons Information Centre on 13 11 26 for fast, expert advice. FOR BLOOD GLUCOSE MONITORING. ALWAYS FOLLOW THE DIRECTIONS FOR USE. ACCU-CHEK lancing devices are for single patient use only. The same device must not be used for multiple patients. ACCU-CHEK, ACCU-CHEK GUIDE ME and ACCU-CHEK PERFORMA are trademarks of Roche. ©2022 Roche Diabetes Care. www.accu chek.com.au

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Seeing red: stress and its impact on blood pressure BLOOD RUSHING TO THE FACE MIGHT BE AN EMOTIONAL STEREOTYPE, BUT STRESS HAS A VERY REAL IMPACT ON OUR BODIES. AS WELL AS RAISING OUR BLOOD PRESSURE, STRESS CAN MAKE US SICK, LESS EFFECTIVE AT WORK, AND EVEN SHORTEN OUR LIVES. IT'S IMPORTANT TO UNDERSTAND MORE ABOUT THE IMPACT OF STRESS ON OUR BODY AND BLOOD PRESSURE.

Stress, an ever-present part of our lives, can be caused by various factors like work pressures, personal issues, and life's complexities. These stressors tend to sneak into our daily routines, affecting our physical health. One clear example is how stress can raise our blood pressure.

Stress and the body’s response Stress is the body’s natural response to perceived threats or challenges. When you encounter a stressor, whether it’s a tight deadline, a demanding presentation, or an emotional situation, your body activates the “fight or flight” response. During this process, the brain signals the release of stress hormones, such as adrenaline and cortisol, into the bloodstream. These hormones prepare your body to react quickly, raising your heart rate, dilating your airways, and redirecting blood flow to essential functions. While this response is essential for survival in the face of immediate danger, chronic stress can lead to significant health issues, including high blood pressure.

Understanding blood pressure Blood pressure is how we measure the force of your blood as it circulates throughout your body. It’s typically measured with two values: systolic pressure (the higher number) and diastolic pressure (the lower number), given in millimetres of mercury (mmHg). A normal blood pressure reading is around 120/80 mmHg, but these values can vary from person to person. High blood pressure, known as hypertension, is a condition where the force of the blood is consistently too high. Hypertension is often considered a “silent killer” because it can develop over many years without noticeable symptoms.1 Prolonged high blood pressure can damage the arteries and lead to serious health issues, including heart disease, stroke, and kidney problems.

How can stress affect the heart? • E levated heart rate: When you’re stressed, your heart rate increases as part of the fight or flight response. This increased heart rate forces your heart to work harder, resulting in a temporary spike in blood pressure. Narrowing of arteries: Stress hormones cause the arteries to • constrict or narrow. This narrowing of blood vessels increases the resistance to blood flow, leading to higher blood pressure. • I nflammation: Chronic stress can lead to inflammation in the body, which can damage the arterial walls. This, in turn, can raise your blood pressure over time. Habits and lifestyle choices: Some may cope with stress by • adopting unhealthy habits like overeating, smoking, or drinking excessive amounts of alcohol. These behaviours can contribute to high blood pressure and other cardiovascular problems.

The impact of chronic stress Occasional stress is a normal part of life, and isn't necessarily harmful. However, when stress becomes chronic and unrelenting, it can lead to persistent elevations in blood pressure.3 Over time, this can significantly increase your risk of developing hypertension and cardiovascular diseases. Here are some of the ways chronic stress can impact your health:4 • Hypertension: The connection between chronic stress and high blood pressure is well-established. Prolonged elevation in blood pressure can damage blood vessels and increase the risk of heart disease and stroke. eart disease: Chronic stress contributes to the development • H and progression of heart disease by promoting inflammation, narrowing arteries, and worsening existing risk factors like high cholesterol.

• Insomnia: Stress can disrupt your sleep patterns, and chronic insomnia is linked to hypertension and other health issues. A lack of quality sleep can exacerbate stress, creating a vicious cycle. • W eight gain: Many people turn to comfort eating when they’re stressed, which can lead to weight gain and obesity. Excess weight is a known risk factor for high blood pressure. ental health issues: Chronic stress is a significant contributor • M to mental health problems like anxiety and depression, which can further affect your wellbeing and potentially worsen blood pressure control.

Managing stress for better blood pressure Fortunately, there are several steps you can take to help manage stress and lessen its impact on your blood pressure.5 Here are some strategies to help you maintain a healthier balance of relaxation and stress: Regular physical activity: Exercise is a powerful stress reducer. • It releases endorphins, which are natural mood lifters and help regulate blood pressure. Aim for at least 30 minutes of moderate exercise most days of the week – but remember that even a short walk around your block can have health benefits. Mindfulness and relaxation techniques: Practices like deep • breathing, meditation, and yoga can help you manage stress and promote relaxation. Often, local gyms will offer classes in these activities, but there are plenty of phone apps with guided programs if you’d prefer to do these at home. Healthy eating: A balanced diet rich in fruits, vegetables, whole • grains, and lean proteins, and low in saturated fats and sodium can contribute to better blood pressure control. Adequate sleep: Prioritise sleep hygiene and aim for seven to • nine hours of quality sleep per night to help your body recover and manage stress effectively. Social support: Don’t hesitate to lean on friends and family for • support during stressful times. Talking to someone you trust can be incredibly therapeutic. Time management: If possible, aim to organise your tasks, • set realistic goals, and avoid overloading yourself with responsibilities. This can reduce stress and the temptation to procrastinate. Limit caffeine and alcohol: Excessive caffeine and alcohol • consumption can exacerbate stress and disrupt sleep. Limit your intake to reasonable levels. Professional Help: If you’re feeling overwhelmed by stress, • consider seeking support from your healthcare provider or a mental health professional who can provide coping strategies and emotional support. Stress is an inevitable aspect of life, but its influence on your blood pressure doesn't have to be. Understanding the connection between stress and hypertension is the first step in taking good care of your heart health. To help you monitor your blood pressure, it's crucial to schedule regular check-ups. Blooms The Chemist pharmacies offer free blood pressure evaluation tests and advice on how to more effectively manage stress.

1 Blood pressure and our heart: https://www.heartfoundation.org.au/bundles/yourheart/blood-pressure-and-your-heart

Stress and hypertension: https://pubmed.ncbi.nlm.nih.gov/9894438/

Stress: https://www.healthdirect.gov.au/stress

Stress and heart disease: https://www.heartsupport.org.au/stress-and-heart-disease/

Stress and heart health: https://www.heartresearch.com.au/stress-heart-health/

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The power of kindness KINDNESS ISN'T JUST A VIRTUE; IT'S ALSO A POWERFUL FORCE THAT CAN POSITIVELY IMPACT BOTH OUR WELLBEING AND OVERALL HEALTH. LEARN MORE ABOUT HOW ACTS OF KINDNESS, BIG AND SMALL, CAN LEAD TO A HEALTHIER, HAPPIER LIFE. FROM REDUCING STRESS TO FOSTERING A SENSE OF BELONGING, DISCOVER THE REMARKABLE WAYS IN WHICH KINDNESS CAN BENEFIT US AND THOSE AROUND US.

The next time you stop to let someone pass you on the street, hold a door open for someone, or let your friend try some of your food, you’re not just making them feel good. We know that being kind releases chemicals that make us feel great, and can even keep us healthy.

Improved emotional wellbeing Kindness contributes to improved emotional health. Acts of kindness release endorphins, which are natural mood lifters. When you make others feel good, it's hard not to feel good yourself. The satisfaction and fulfilment you experience through kindness can combat feelings of depression and anxiety. It can be a powerful stress reducer, as being kind releases oxytocin, often referred to as the "love hormone." Oxytocin helps lower stress levels and promotes a sense of wellbeing. Our tip: Keep an ‘and who else?’ mindset when going about your day. By thinking about and taking note of the people around you, you may find more opportunities to be kind. If getting a refreshment, check to see if anyone nearby would also like one, or invite someone to stretch their legs with you. Even brief company, and small acts of kindness, make a difference.

Enhanced social connection Kindness fosters deeper and more meaningful connections with others. By being kind, you build trust, strengthen relationships, and create a support network, which is crucial for your emotional and mental health. The social bonds formed through kindness serve as a protective factor against loneliness, which is a risk factor in premature death.1 Our tip: Make an effort to actively listen when someone is speaking to you. Show empathy, be present, and offer your support. These actions not only strengthen existing relationships but also help in building new ones.

Boosting self-esteem Kindness towards others can significantly boost your self-esteem. When you make a positive impact on someone's life, it reinforces your sense of self-worth and purpose. The more you help and support others, the more you'll appreciate your own abilities and value.2 Our tip: See if you can pick one genuinely, kind thing to say to someone in your life each day. It may be small, like complimenting a fashion choice, or bigger, such as thanking them for the impact they’ve had on your life. Appreciation goes a long way.

Promoting gratitude Kindness encourages gratitude. When you witness the positive effects of your actions on others, you become more aware of the goodness in your own life. Practising gratitude has been linked to greater life satisfaction and general wellbeing.

Mental health It helps to be kind to yourself too. Instead of dwelling on your mistakes and perceived shortcomings, self-kindness allows you to acknowledge your imperfections without self-judgment. This approach is associated with reduced symptoms of anxiety and depression.3 Our tip: Practice self-compassion. Treat yourself with the same kindness and understanding that you offer to others. When you cultivate self-compassion, it becomes easier to extend that same kindness to the world.

Improved physical health Kindness isn't just good for your mental health; it can have a positive impact on your physical health too. Engaging in kind acts can lead to lower blood pressure and a stronger immune system.4 This means that by being kind, you're contributing to your body's ability to ward off illnesses and stay healthy. Our tip: Incorporate regular physical activity into your routine. Exercise not only promotes your physical health but also boosts your mental and emotional wellbeing, making it easier to be kind to others.

Increased life satisfaction Kindness can be a key ingredient in the recipe for a satisfying and fulfilling life. It allows us to make a meaningful difference in the lives of others and feel a sense of purpose. When we see the positive impact our actions have on the world, it reminds us of the goodness within ourselves and our ability to contribute positively to society. Our tip: Set a goal to perform one small act of kindness every day. It could be as simple as complimenting someone, offering a helping hand, or sending a kind message. The positive feelings you'll experience will become a daily source of emotional wellbeing.

A ripple effect of kindness The beauty of kindness is that it often has a ripple effect. When you're kind to someone, they are more likely to be kind to others, creating a chain reaction of positivity. Your small acts of kindness can inspire a wave of good deeds throughout your community and beyond, making the world a better place for all. Our tip: Let someone know when you notice them being kind. Recognition of others is a great way to build a culture of kindness. Kindness is a simple yet powerful act that everyone can incorporate into their daily lives. Whether it's offering a friendly smile, lending a helping hand, or practising self-compassion, these acts of kindness can have a profound impact on your wellbeing. In a world where we often need more kindness, we have the incredible daily opportunity to enhance the lives of both others and ourselves..

Our tip: Try your hand at volunteer work or donate to a cause you're passionate about. Being involved in acts of kindness on a larger scale can bring profound satisfaction and a sense of purpose to your life.

Social isolation and loneliness: https://www.aihw.gov.au/reports/australias-welfare/social-isolation-and-loneliness Acts of kindness and compassion: https://www.healthdirect.gov.au/acts-of-kindness-and-compassion 3 Anxiety management strategies: https://www.beyondblue.org.au/mental-health/anxiety/treatments-for-anxiety/anxiety-management-strategies 4 The positive effect of kindness on our mental health: https://www.aifc.com.au/positive-kindness-mental-health/ 1 2

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Medication packing matters WHETHER IT'S REMEMBERING WHEN TO TAKE EACH PILL OR DEALING WITH MEDS THAT CAN INTERACT WITH EACH OTHER, MANAGING YOUR MEDICATION CAN SOMETIMES FEEL LIKE A JUGGLING ACT. THIS IS WHERE MEDICATION PACKING CAN HELP MAKE THINGS MUCH EASIER. LEARN MORE ABOUT THE ADVANTAGES OF MEDICATION PACKING AND HOW IT CAN SIMPLIFY THE WAY YOU HANDLE YOUR MEDS, MAKING IT EASIER FOR YOU TO STAY HEALTHY. For anyone managing multiple medications or those of us who find it challenging to remember if we've taken our meds for the day, medication packing is a game-changer. It simplifies the routine of taking pills by organising them in easy-to-follow packages. It can also ease the financial burden, as it reduces the chances of medication-related mishaps, ultimately saving you time, money, and effort while providing peace of mind. Your local Blooms The Chemist pharmacy offers medication packing as just one of our services to make this process smoother for you.

Why medication packing matters • Preventing medication errors: The most fundamental aspect of medication packing is accuracy. When you receive your pills in a well-labelled container, the chances of taking the wrong medication or the wrong dose are significantly reduced. This means fewer mistakes, less risk, and greater peace of mind. • Simpler instructions: Medication packing can also help improve patient adherence, which means taking your medications as prescribed. By having pills organised in a way that corresponds with your treatment plan, you're more likely to take them consistently. This is especially important for some medicines which specify the times to take them and require consistency. • Ease of use: Proper medication packing ensures that pills are conveniently stored in a way that's easy to access and use. That means no more fumbling with pill bottles and struggling to remember which one is which.

How our Pharmacists help you Pharmacists play an important role in ensuring the safe and accurate dispensing of your medications. When you drop off your prescription at the pharmacy, the Pharmacist conducts a thorough review to confirm the right medication, dosage, and usage instructions, before beginning the dispensing process. There are different types of dose administration aids, including: • Blister packs: These are pre-packaged doses of medication, neatly organised in blister-like cards. Each blister contains a single dose and is typically labeled with the date and time for your convenience. Blister packs are ideal for individuals with complex medication regimens, offering clear organisation and minimising the chances of mistakes. • Pill organisers: Pill organisers come in multi-compartment containers tailored for storing medications over a week or more. They are usually divided into days and sometimes further segmented into morning, noon, evening, and bedtime doses. These organisers are especially useful for those who manage multiple medications daily. Chat to your local Blooms The Chemist Pharmacist about the right type of medication packing for you. Blooms The Chemist pharmacies also offer a free medication blister pack recycling program, so you can recycle your used blister packs and reduce our environmental impact. Ask a team member for more information on blister pack recycling.

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Pain management Relaxation techniques have been shown to be effective in managing chronic pain conditions. Whether you suffer from headaches, back pain, or chronic conditions such as arthritis, relaxation can help reduce the perception of pain. When you're relaxed, your body produces fewer stress hormones, which can exacerbate pain. Additionally, relaxation techniques like progressive muscle relaxation can help release muscle tension and ease discomfort.

Better mental health Staying relaxed can help reduce symptoms of anxiety and depression.1 When you practice relaxation, you gain a better understanding of your thoughts and emotions, helping you manage them more effectively. Mindfulness meditation, for example, is a technique that encourages you to focus on the present moment and accept your thoughts without judgment. This can be particularly helpful in managing conditions like anxiety and depression.

Improved heart health

Keep your cool STRESS IS A PART OF LIFE, BUT EXCESSIVE STRESS CAN THROW YOUR HEALTH OUT OF BALANCE. TO GIVE BOTH YOUR BODY AND MIND A MUCH-NEEDED BREAK, DELVE INTO THE BENEFITS OF RELAXATION.

It's normal to feel a little hot and bothered during Summer. High temperatures, and spending more time with loved ones can sometimes lead to rising tensions and general grumpiness. But when these feelings turn into anxiety, or if you're just constantly in a bad mood, you might be negatively impacting your physical health. So, don't sweat the small stuff; instead, embrace the chill vibes and get ready to make the most of your Summer. Here are some cool perks that come with relaxation:

Improved sleep Relaxation plays a vital role in helping you sleep better. When you're relaxed, your mind and body are better prepared for a restful night's sleep. Stress and anxiety often lead to insomnia and disrupted sleep. Better sleep not only leaves you feeling more refreshed but also supports cognitive function and overall health.

Enhanced immune function A relaxed body and mind can strengthen your immune system. Chronic stress can weaken your immune response, making you more likely to become ill. When you're relaxed, your body is better equipped to produce immune cells that defend against viruses and bacteria. By taking time to relax, you can give your immune system a much-needed boost, helping you stay healthier.

Chronic stress is a significant risk factor for heart disease, and relaxation techniques can help reduce this risk.2 When you relax, your blood pressure tends to decrease, your heart rate slows down, and your blood vessels dilate. These changes put less strain on your cardiovascular system, reducing the risk of heart disease and stroke.

Enhanced cognitive function Relaxation isn't just about the body; it also benefits the mind. When you're relaxed, your cognitive function improves. You can think more clearly, make better decisions, and be more creative. Chronic stress can impair memory and concentration, so incorporating relaxation practices into your daily routine can boost your brainpower.

Simple relaxation techniques • Deep breathing: Practice deep breathing exercises for a few minutes each day. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. • Meditation: Start with short meditation sessions, gradually extending the duration. Meditation apps and guided videos can be helpful for beginners. • Yoga: Try a yoga class or follow online videos to learn basic yoga poses and relaxation techniques. • Progressive muscle relaxation: This technique involves tensing and then relaxing different muscle groups. It's a great way to release physical tension. • Mindfulness: Incorporate mindfulness into your daily routine by practising being present in the moment during everyday activities, such as eating or walking. • Quality sleep: Prioritise a good night's sleep by creating a comfortable sleep environment and following a consistent bedtime routine. Relaxation is not just a luxury; it's a vital component of our health. Incorporating relaxation techniques into your daily routine could mean you reap the rewards of a healthier, happier life. So, take a deep breath and relax—it's one of the best things you can do for your health. Relaxation: https://www.jeanhailes.org.au/health-a-z/mental-emotional-health/ relaxation

Risk factors for heart disease: https://www.hopkinsmedicine.org/health/wellnessand-prevention/risk-factors-for-heart-disease-dont-underestimate-stress

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Meet Our Team Get to know the team at Blooms The Chemist Geraldton, WA.

Tianna

Melissa

My most important health tips are to stay hydrated in the heat, drink plenty of water, and wear sunscreen and hat. You’ll thank yourself in the future – either in a month, a year, or a decade from now!

The best part of working in Geraldton is how friendly the people are, and how fantastic the weather is. It’s also a great location; there are plenty of local cafes and spots to eat, and the commute is nice and simple.

Chloe My favourite part of my role is being able to give great customer service. It’s so nice when I can make a positive impact on someone’s life. I cherish my job and being part of the Blooms The Chemist Team.

What’s on at your Blooms The Chemist December Medication packing Sometimes called Dose Administration Aids, medication packing reduces confusion for people taking prescribed medications. With easy-to-use distinctive visual cues, you can easily see if you have missed a dose. Chat to your local Blooms The Chemist Pharmacist about medication packing options.

January Quit smoking and weight management Quitting smoking, and changing your weight, are some of the most popular New Year's Resolutions and for good reason. With a combination of professional care, the right products, and commitment, it's possible to make serious and long-lasting changes to your health. Take a step towards feeling good and explore programs that show promise of increased chance of success, including a combination of products such as patches, gums, lozenges, and sprays. Your local pharmacy team can work with you on a personalised approach to quitting smoking and managing your weight.

February Blood pressure evaluation Even if you're in good health, you should check your blood pressure regularly. High blood pressure has virtually no symptoms and, if left untreated, can lead to heart attack or stroke. Visit your local Blooms The Chemist today for a free blood pressure evaluation today.

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

bloomsthechemist.com.au

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