Health Check Magazine Issue 27 Summer 2022/2023

Move with Eze

Advanced Magnesium Blend

Ultra Muscleze ® P5P

Highly bioavailable magnesium chelate, UltraMag ®, relieves muscle cramps and mild muscle spasms when dietary intake is inadequate. Magnesium and vitamin B6 maintain energy production and nervous system function, while B6 supports a healthy stress response in the body.

60 tablets

Ultra Muscleze ®

This comprehensive formula contains highly bioavailable magnesium chelate, UltraMag®, to relieve muscular cramps associated with inadequate dietary magnesium intake, and B vitamins to relieve fatigue.

180g and 360g powder

Ultra Muscleze ® Night

Specially formulated with readily bioavailable magnesium chelate, UltraMag® to support healthy sleeping patterns when dietary intake is inadequate and to support healthy nervous system function.

240g powder

on hotter days (page 28) and don't forget the importance of skin self-checks (page 37) and sun protection. Plus, find out how your pharmacy team can help you have a healthy, happy Summer on page 12.

by Remi Agbede

HEART DISEASE IS A LEADING CAUSE OF DEATH IN AUSTRALIA, WITH ONE IN SIX OF US LIVING WITH HEART DISEASE. 1 ACCORDING TO THE HEART FOUNDATION, THOSE WITH AN INCREASED RISK OF HEART DISEASE MIGHT NOT DO ENOUGH PHYSICAL EXERCISE, EAT ENOUGH VEGETABLES, OR MAY BE OVERWEIGHT OR OBESE. 2 REGULAR ACTIVITY, MAINTAINING A HEALTHY DIET AND LIFESTYLE MODIFICATIONS – SUCH AS STOPPING SMOKING –ARE SIGNIFICANT FACTORS FOR IMPROVING AND MAINTAINING HEART HEALTH.

• Fruits and vegetables, especially broccoli, kale, brussels sprouts, tomatoes, carrots, apples, blueberries, raspberries, garlic, onions, and asparagus.

• Healthier fat alternatives – this means polysaturated and monosaturated fats, which are found in avocados, sunflower seeds, nuts, fish, etc.

• Less salt – the sodium in salt increases your chance of developing high blood pressure, which is a major risk factor for heart disease and stroke. Try replacing some of your salt with alternative flavourings like rosemary, thyme, basil, cumin, garlic, and onion, etc.

Stop smoking

Smoking damages the blood vessels in your heart.2 Stopping smoking reduces your risk of heart disease and can even benefit you if you’ve already been diagnosed – it doesn’t even matter how much you smoked, or for how long. You’re more likely to be successful at giving up smoking if you use a combination of behaviour changes and a treatment such as nicotine replacement therapy. Your local Blooms the Chemist will be very happy to advise you.

Step up your exercise

Studies have shown that a continued level of daily movement can decrease your risk of heart failure and improve your chances of living a longer, healthier life.3,4 The secret to keeping up that level is to set realistic goals: start with a daily goal of at least 30 minutes of moderate to intense exercise. It’s also important to choose something you enjoy; that way, you’re more likely to do it more often.

Improve your diet

Eating more healthily is the cornerstone of helping to prevent heart disease or death.5 This means fewer saturated and trans fats, less salt and sugar, and more foods which are rich in fibre, unsaturated fats, antioxidants, and wholegrains. Healthier food options for the heart include:

• Wholegrain cereals, which contain nutrients like vitamin B, vitamin E, dietary fibre, and healthy fats – so you could choose oatmeal, wholewheat bread, brown rice, millet, barley, etc.

Improving your heart health involves taking continuous steps towards learning about and managing your risk of heart disease. This includes having a heart health check with your GP, where they’ll assess your likelihood of having a cardiovascular ‘event’ within the next five years. It’s important to do what the doctor advises afterwards – once you know your risks, you can play a part in improving your own heart health.

1Australian Bureau of Statistics 2020, Causes of Death 2019, cat. no. 3303.0, October.

2Key statistics: heart disease: https://www.heartfoundation.org.au/bundles/forprofessionals/australia-heart-disease-statistics

3The effects of exercise on cardiovascular biomarkers: new insights, recent data, and applications: https://link.springer.com/chapter/10.1007/978-981-10-4307-9_3

4Cardiovascular effects and benefits of exercise: https://www.frontiersin.org/ articles/10.3389/fcvm.2018.00135/full

5A clinician's guide to healthy eating for cardiovascular disease prevention: https:// pubmed.ncbi.nlm.nih.gov/31485563/

Always read the label and follow the directions for use. Incorrect use could be harmful.

Trade marks are owned by or licensed to the Haleon group of companies © 2022 Haleon group of companies or its licensor. PM-AU-ADV-22-00063. AC-002270. Always read the label and follow the directions for use. Incorrect use could be harmful.

Trade marks are owned by or licensed to the Haleon group of companies © 2022 Haleon group of companies or its licensor. PM-AU-ADV-22-00063. AC-002270.

Pharmacist focus

Kurt Smith BLOOMS THE CHEMIST SARATOGA

How long have you been with the Blooms The Chemist network?

I’ve been a Pharmacist since 2009 and started with Blooms The Chemist in 2008 where I completed my internship at Coogee.

What made you want to become a Pharmacist?

I started working in a pharmacy when I was 14. I remember at the time my grandmother was very sick with cancer and working in pharmacy gave me a sense of how much you can do to help people with their health.

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

Now that I own a pharmacy and also work as a Pharmacist, it’s very important to me to look after my team and treat them well. I work hard to ensure our customers know that we have their best interests in mind when it comes to their health.

How do you relax or spend your free time?

I love surfing, going to the gym and riding my bike. I have two girls aged one and four, so I spend a lot of time playing, colouring and doing arts and craft with them.

What’s the best thing about your community?

Saratoga has an excellent community spirit. Being on a peninsula with about 5000 people Saratoga has a village feel and everyone cares about each other, the local area and the environment. Many people who live here have been here for a long time. It’s one of those places you don’t tend to leave because it’s a lovely area where you can walk, go fishing and watch the sunset.

How does your pharmacy give back to your local community?

We're engaged with many of the local groups and charities. We donate to sporting and community groups, and we set up a popup gift fair at the local nursing home every Christmas. About a year ago I employed a full-time delivery driver to help people during COVID-19 and this has been invaluable to the community as many people have needed anti-viral medication lately whilst being stuck isolating at home. We have recently put in place some environmental protection measures like special recycling bins for

people to bring in various items like used blister packs and bottle lids to reduce landfill. We've also started stocking enviro-nappies and cloth nappies - as a dad with two young kids it shocks me how easily nappies fill up your red bin!

How do you best support your team and customers?

In any business, the culture or mood determines its success. We have a great vibe in our shop where the team perform their jobs to a high standard but have fun and feel supported and rewarded for their efforts. I try to make sure we always have a Pharmacist who is free to talk to people and to offer support and services without being stressed or time poor. We have many in-store services that have been of great benefit to the community – walk in vaccines, health checks (blood pressure, diabetes, iron, and cholesterol screening), wound dressing, deliveries and much more.

Many of these services are free which makes them easily accessible.

What are four things you couldn’t live

My surfboard, my mountain bike, coffee and toasted ham and cheese sandwiches.

Do you have a quote you live by?

My wife is from Sweden, and they have a saying that roughly translates to “many small streams make a large river”.

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

We are looking at setting up a compounding service in the pharmacy, which I’m really excited about! I’m also considering setting up TV screens in the shop to show new products etc, but to also maybe play the cricket during Summer…

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

It’s hard to pick just one! This year our pharmacy was named Blooms The Chemist Store of the Year and a huge part of that is thanks to the support of our regular customers and community. They put their trust in us every day and it’s an absolute honour to be part of their lives.

Endless Summer

WARMER NIGHTS AND LONGER DAYS HAVE ARRIVED – WHICH MEANS SUMMER IS HERE. MANY PEOPLE EXPERIENCE A CHANGE IN MOOD AND ENERGY AS THE SEASONS SHIFT, SO WHY NOT TAKE THIS OPPORTUNITY TO REASSESS YOUR CURRENT HEALTH ROUTINE AND TAKE STOCK OF WHICH HEALTH HABITS TO HOLD ONTO, WHICH TO DITCH, AND WHICH COULD USE AN UPGRADE.

Skin check

Given Australia has one of the highest rates of melanoma in the world, it’s important to keep up with regular skin checks. Research has shown that early detection of thinner lesions on the skin’s surface can potentially reduce the risk of advanced melanoma by 63%.1

You can check spots and moles yourself at home, taking note of any irregularities such as asymmetry, changes in diameter, or colour variations. Book an appointment with your family doctor if you see any suspicious changes. However, some melanoma irregularities can be difficult to detect without specialist knowledge and equipment, so individuals with a higher risk of cancer, such as those over the age of 40 or people with a family history of cancer, should consider a professional skin check with a doctor or dermatologist.

Remember to regularly review your sunscreen routine, too. Throw away any expired sunscreen and replace it with a broad-spectrum product containing SPF30+ or higher – this offers protection against UVA and UVB rays, the main causes of sunburn and skin cancer.2 Although the verdict amongst researchers is still out as to whether the best time to apply sunscreen is before or after moisturiser,2 the vast majority of scientific studies on sunscreen show that using sunscreen in combination with other sun protection methods, like wearing clothing, hats and sunglasses, is the best way to minimise harmful sun exposure.

Summertime sadness

Seasonal affective disorder, or SAD, is a seasonally recurrent type of depression that can have significantly detrimental impacts on people’s lives. Depressive episodes usually begin in Autumn or Winter and can include physical symptoms such as hypersomnia (excessive tiredness), increased appetite, and overeating. These effects have been shown to negatively impact people’s social and work lives, leading to social withdrawal and isolation.

Although SAD generally affects patients during the Winter months, due to shorter daylight hours, it’s also possible to experience symptoms in Summer. This is due to longer days and more sun exposure, which can turn off melatonin production and affect your body’s circadian rhythm.3

Women are more likely to suffer from seasonal affective disorder, but studies have revealed that men experience more severe symptoms. The treatment of Summer-related SAD includes limiting excessive exposure to sunlight and seeking air-conditioned spaces to reduce the effects of humidity. If you’ve experienced any of these symptoms, talk to your health practitioner about managing these stressors; remember to seek help if you're struggling.

Keep moving

We’re constantly reminded about the many benefits of regular movement and exercise. But how often is often enough? And what are the best ways to adapt your exercise routine in the warmer summer months?

Physical activity is anything that gets your body moving.4 The Australian Department of Health and Ageing recommends that adults aged 18-64 should engage in moderate exercise for at least 2.5-5 hours per week.5 Regular exercise can provide essential protection against a host of diseases and health issues including heart attack, stroke, high blood pressure, diabetes and depression.6

The World Health Organisation recommends engaging in a combination of aerobic physical activity and muscle-strengthening

exercises to maximise health.7 During Summer, you may find you feel more motivated to exercise due to warm weather and increased sunlight (thank you, longer days!). However, there are a few things to bear in mind before you hit the pavement.

• Stay hydrated – Drinking enough water is important all year round, but it’s particularly essential when exercising in the heat. The Heart Foundation recommends consuming water before, during and after exercise even if you don’t feel thirsty, to prevent overheating.8

• Dress up – Wear light-coloured, loose-fitting clothes and consider fabrics designed to wick moisture away from the body. Apply sweat-resistant sunscreen before you head outdoors, and don’t forget to reapply every two hours.

• Rise and shine – Aim to exercise early in the morning or late in the afternoon, avoiding the hottest period of the day (12pm to 2pm).9

Turn to page 28 for more tips on how to exercise safely in Summer.

Skin saver

Changes in humidity and temperature may mean you find it necessary to reassess your skin and haircare routines during the summer months. When sweat mixes with the bacteria and oils in your skin, it can clog your pores and cause break-outs. You could try switching to a noncomedogenic (non-pore-blocking) oil-free moisturiser.

If you sweat a lot, you may also wish to pare back your make-up and give your skin a chance to breathe. A tinted lightweight moisturiser with SPF30+ can provide essential skin protection with sheer coverage.

We all know that tanning, indoors or out, can have dangerous consequences.10 Instead of risking your health, consider a fake tan. There are plenty of great products which will simulate a healthy glow. The rule here is fake it, don’t bake it. Your skin will thank you.

Finally, exposure to chlorine and salt water can damage your hair, leaving it more susceptible to breakage. If you find your hair is looking or feeling worse for wear, consider a conditioning hair mask for a little extra tender loving care.

1Skin cancer statistics & issues – detection and screening: https://wiki.cancer.org.au/ skincancerstats/Detection_and_screening

2Effectiveness, compliance and application of sunscreen for solar ultraviolet radiation protection in Australia: https://www.phrp.com.au/issues/march-2022-volume-32issue-1/sunscreen-effectiveness-compliance-and-application

3It turns out you really can get that summertime sadness: https://www.healthline.com/ health/summer-SAD-is-all-too-real#triggers

4How much physical activity do adults need? https://www.cdc.gov/physicalactivity/ basics/adults/index.htm

5Physical activity and exercise guidelines for all Australians: https://www.health.gov.au/ health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelinesfor-all-australians

6How much exercise do you need? https://www.health.harvard.edu/newsletter_article/ how-much-exercise-do-you-need

7Physical activity: https://www.who.int/news-room/fact-sheets/detail/physical-activity

8The importance of water: https://theheartfoundation.org/2019/03/08/theimportance-of-water/

9Six tips for exercising in the summer heat: https://selecthealth.org/blog/2020/07/ exercising-in-the-summer-heat

10Tanning & your skin: https://www.skincancer.org/risk-factors/tanning

Healthy bones

5.5

What is osteoporosis?

Affecting over 1 million Australians, osteoporosis is a disease that occurs when bones in the body lose minerals such as calcium.2 This causes a loss of bone density in the body which can lead to fractures, which are a complete or partial break in a bone. Osteoporosis is often called the silent disease as it usually has no symptoms. A bone density scan can be performed in certain Blooms The Chemist stores and in some medical centres. They can be used to diagnose osteoporosis and are usually done on men and women over 50 that have particular risk factors. These can include a strong family history of the disease, low calcium and vitamin D levels and lifestyle factors including smoking, alcohol intake and weight gain.3

Tips to help with healthy bones

Calcium

Calcium is an important mineral that supports the healthy development and maintenance of bones and teeth. The human body is unable to make calcium, so we need to ingest it from food, or from supplements if dietary intake is inadequate. To include calcium into your diet, make sure you’re eating foods such as dairy products, almonds, broccoli, sardines and canned salmon.

Vitamin D

Vitamin D is used in your body to help absorb calcium, keeping bones and muscles healthy. Vitamin D deficiency can lead to joint pain and increase the chance of falls in the elderly population. It mainly comes from sunlight, but can also be found in certain foods such as red meat, oily fish and egg yolks.

Physical activity

Regular exercise helps to build greater peak bone mass and can help prevent bone loss. Weight bearing exercises such as walking, jogging, and climbing stairs can help strengthen bones. Not only does exercise help you maintain bone health but it also helps you maintain balance and coordination, which can decrease the number of falls that may happen.

Consume enough protein

Researchers have found that a low intake of protein may negatively impact calcium absorption, affecting bone density and bone loss in individuals.4 Given protein makes up roughly 50% of the volume of bone, protein should be considered as a key nutrient for your health.5 Speak to your local Pharmacist about protein supplements that may work for your health needs.

1Know Your Bones Community Risk Report – October 2018: https://www.garvan.org.au/news-events/files/know-your-bones-consumer-report-2018.pdf

2Osteoporosis: https://www.osteoporosis.org.au/what-it

3Risk Factors: https://www.osteoporosis.org.au/risk-factors

4Low Protein Intake: https://pubmed.ncbi.nlm.nih.gov/12612169/

5Optimizing Dietary Protein for Lifelong Bone Health: https://journals.lww.com/nutritiontodayonline/ fulltext/2019/05000/optimizing_dietary_protein_for_lifelong_bone.

OVER

MILLION AUSTRALIANS OVER 50 ARE LIVING WITH POOR BONE HEALTH.1 OUR BONES ARE THE FOUNDATIONAL BLOCKS THAT ALLOW US TO GO ABOUT OUR DAYS WITH EASE, SO IT’S IMPORTANT TO BOOST AND PROTECT OUR BONE HEALTH AS MUCH AS POSSIBLE.

How your pharmacy can help you have a happy, healthy Summer

Become a quitter

Quitting smoking is one of the most popular New Year’s Resolutions, and for good reason. Begin by setting achievable goals, such as challenging yourself to a day without smoking. Use meaningful and appropriate rewards as incentives to help you succeed and gradually increase the period of time as you reach your goals.

There are also several programs that show promise of increased chances of quitting, 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 and managing cravings.

Review your sleep schedule

Poor sleep health and sleep hygiene are some of the most common concerns people discuss with their Pharmacist. Chronic sleep problems are associated with serious consequences for health and wellbeing such as hypertension, poor mental health, and unwanted weight gain.

Good sleep hygiene can improve the quality of your rest and have far-reaching impacts on your overall wellbeing. Introduce a nighttime wind down routine by:

• reducing your exposure to blue light at least an hour before bed (switching off the TV, and putting phones and tablets away)

• removing distractions from the bedroom (such as noisy clocks and TVs)

• adjusting your bedroom temperature (studies indicate 18.3 degrees Celsius is the optimal temperature to encourage quality shut-eye)

• aiming to go to bed and wake up at the same time every day

Still not sleeping well? It might be time to ask your Blooms The Chemist team about an at-home sleep test to rule out any sleep conditions such as sleep apnoea. Take the Online Sleep Quiz at sleepquiz.bloomsthechemist.com.au.

Here comes the sun

Vitamin D is key in ensuring adequate bone growth and development. When you’re low in vitamin D you may experience fatigue, muscle weakness and bone pain. A vitamin D deficiency has also been linked to a range of severe health issues like heart disease, various cancers, and stroke.1 While the best source of vitamin D is the sun’s UV rays, it is vital in Australia to also balance gaining adequate sun exposure with appropriate sun safety. A supplement may also be helpful if you

struggle to get sufficient sunlight exposure throughout the day. Blooms The Chemist team members with specialised knowledge of vitamins and supplements can work with you to find the right supplement for your needs.

Slip, slop, slap

Yes, adequate vitamin D exposure is important, however Australia has one of the highest rates of skin cancer in the world so it’s vital that you choose the right products for your sun care needs.2

UVA rays refer to ultraviolet radiation and can penetrate the deeper layers of the skin, causing skin ageing and wrinkling.3 UVB rays are ultraviolet B-rays that cannot infiltrate beyond the skin’s superficial layers, however they contribute towards delayed tanning and burning.3

While the range of available sunscreen options may be overwhelming, there are two main types of sunscreen; physical and chemical. Physical sunscreens work by sitting on top of the skin and deflecting UVA and UVB rays, while chemical sunscreens absorb the UVA and UVB rays.

For advice on the best sunscreen to suit your skin, talk to your pharmacy team.

Regular check-ups (and check-ins)

Think of scheduling in regular check-ups as another form of selfcare and self-respect. You owe it to yourself to take care of the one body you’ve been given to carry you through life, so making time to address any health concerns or questions is as important as diet, movement, and sleep.

Your Blooms The Chemist pharmacy is a great place to have quick, regular health checks so you can easily keep an eye on your baseline health indicators such as blood pressure, blood sugar levels, and cholesterol. If you’re a Blooms The Chemist Rewards member, ask the team to record your health check results in your profile so you can earn Rewards points for any health checks you've had, keep track of any trends and share the results with your GP if required.

1Vitamin D deficiency: https://www.healthdirect.gov.au/vitamin-d-deficiency

2Sun Smart: https://www.sunsmart.com.au/skin-cancer/skin-cancer-facts-stats

3Radiation: Ultraviolet (UV) radiation: https://www.who.int/news-room/questionsand-answers/item/radiation-ultraviolet-(uv)

Stress less

REGULAR EXERCISE AND GOOD NUTRITION CREATE A STRONG FOUNDATION FOR OVERALL WELLBEING BUT ADDING CERTAIN SUPPLEMENTS AND VITAMINS TO YOUR DIET COULD HELP TO IMPROVE MOOD, EASE STRESS, AND PROMOTE RELAXATION. AS ALWAYS, IT’S ADVISABLE TO SPEAK TO YOUR GP BEFORE TAKING ANY NEW VITAMINS OR SUPPLEMENTS.

St John’s wort

St John’s wort has been used for centuries to treat depression and anxiety. With depression affecting over 300 million people worldwide,1 it’s easy to understand why St John’s wort remains one of the most commonly purchased herbal products. Research suggests that several active ingredients in St John’s wort – including hypericin, hyperforin and adhyperforin – are responsible for increasing the production of serotonin and dopamine, which are involved in lifting and regulating our mood.2

In addition to its purported mood-boosting properties, St John’s wort has shown promise in treating seasonal affective disorder (SAD), social anxiety, and mood disorders related to menopause and premenstrual syndrome.3

Clinical trials have shown that people who took St John’s wort had fewer side-effects than those associated with traditional prescription antidepressants.4 However, the symptoms of severe depression should only ever be treated by a medical professional: contact your GP if you continue to experience persistent feelings of sadness and a loss of interest in normal activities.5 It’s also worth noting that St John’s wort can interact with some medications including antidepressants, the oral contraceptive pill, Warfarin and some heart medications, amongst others.6 Always speak to your prescribing doctor before taking any new vitamins or supplements.

Vitamin D

There’s a reason why vitamin D is often referred to as the ‘sunshine vitamin’: 90% of our vitamin D is made within the body through direct exposure to sunlight. Vitamin D is actually a hormone, and it regulates calcium levels in the blood.7 It is essential for building strong bones and muscles and supporting immunity.

In one review, researchers found that people who took vitamin D supplements saw an improvement in their symptoms of depression.8 Studies have also explored the links between vitamin D deficiency and anxiety, with results suggesting that symptoms may be reduced by sufficient vitamin D intake. Supplements may provide extra support when the vitamin D we get from sunshine and a healthy diet aren’t enough.

Lemon balm

Lemon balm is a herb in the mint family, and contains chemicals shown to have a sedative and calming effect. A study found that taking lemon balm eased negative moods resulting from stress induced in a laboratory setting.9 Another study found that ingesting lemon balm could inhibit a neurotransmitter which contributes to anxiety.10 Researchers also discovered that symptoms of anxiety, such as nervousness and excitability, were reduced by taking lemon balm either as a supplement or cooked in food.9

Combining lemon balm with other herbs such as valerian, lavender and passionflower have been shown to deliver even more benefits for those hoping to use herbal remedies to treat anxiety and low mood.

Valerian

Valerian has a long history as a sedative. However, research suggests it may have benefits that extend beyond a treatment for insomnia. Valerian may be responsible for increasing a chemical in the brain which helps regulate the nervous system and has a calming effect.11 A study into treating symptoms of anxiety and depression found that nutrients in valerian root could help prevent stress-related disorders and even improve cognitive function.12 Valerian supplements are commonly sold as pills, although it can be drunk as a tea, which may enhance its soothing, snooze-worthy properties.13

B vitamins

B vitamins (there are 12) play an important role in producing brain chemicals which affect mood and other brain functions. Low levels of B vitamins – such as vitamin B-12 and folate –have been linked to anxiety and depression.14 Participants in a 2022 trial held by the University of Reading were shown to have reduced their anxiety and depression after taking high doses of vitamin B6 tablets.15 Vitamin B6 increases the production of GABA, a chemical which affects the nervous system and the brain. Vitamin B6 supplements were found to have a positive effect on participants’ mood, leading researchers to conclude that nutrition-based interventions could benefit mental wellbeing.

You can find the B vitamins in meat, dairy and eggs as well as leafy vegetables and beans. Bananas also contain high amounts of B6 and B12.

1How St John’s wort fights depression: https://www.healthline.com/nutrition/st-johnswort

2Herbs, vitamins and supplements used to enhance mood: https://www.webmd.com/ diet/features/herbs-vitamins-and-supplements-used-to-enhance-mood

3St John’s wort: https://www.mountsinai.org/health-library/herb/st-johns-wort

4A systematic review of St John’s wort for major depressive disorder: https://www.ncbi. nlm.nih.gov/pmc/articles/PMC5010734

5Depression (majordepressive disorder) symptoms and causes: https://www.mayoclinic. org/diseases-conditions/depression/symptoms-causes/syc-20356007

6St John’s wort as a depression treatment: https://www.blackdoginstitute.org.au/wpcontent/uploads/2022/06/St-Johns-Worts-treatment.pdf

7Vitamin D: https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-d

8Can vitamin D help treat depression? https://www.everydayhealth.com/depression/ can-vitamin-d-help-treat-depression

910 benefits of lemon balm and how to use it: https://www.healthline.com/health/ lemon-balm-uses#stress

10How lemon balm can be effective against anxiety: https://greatist.com/health/lemonbalm-for-anxiety#effectiveness-against-anxiety

11,12Valerian root in treating sleep problems and associated disorders – A systematic review and meta-analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7585905

13What to know about valerian tea: https://www.medicalnewstoday.com/articles/ valerian-tea

14Vitamin B-12 and depression:Are theyrelated?: https://www.mayoclinic.org/diseasesconditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077

15Vitamin B6 supplements could reduce anxiety and depression: https://www. sciencedaily.com/releases/2022/07/220719091209.htm

carefully formulated protect and nourish

NEW Sunscreen designed to shield skin against the Australian conditions. The Natio sun collection has a formula for everyone in the family.

Always read the label and follow the directions for use. Sunscreen is only one component of sun protection. Reapply frequently in accordance with directions. Avoid prolonged high-risk sun exposure.

Allevia te rhinitisallergic

OUTDOOR BBQS, THE SCENT OF FRESHLY MOWN GRASS, AND SUMMER PICNICS SOUND HEAVENLY, UNLESS YOU’RE ONE OF THE ONE IN FIVE AUSTRALIANS WHO SUFFER FROM ALLERGIC RHINITIS.

Allergic rhinitis, commonly known as hayfever, is a physical response in the body’s immune system which is triggered when an allergy sufferer encounters environmental contagions like pollen, grass, or animal fur.

Lined by tiny hairs and mucus, the nose acts a filter, trapping dust and tiny particles and keeping the immune system safe from harmful bacteria. In allergy sufferers, this triggers a ‘histamine’ reaction, causing the nose lining to swell and leading to congestion or excessive nasal discharge.

Both children and adults can experience hayfever and symptoms generally won’t clear on their own if exposure to environmental triggers continues. Other allergic reactions can include a scratchy throat, watery eyes, hives, and excessive tiredness.

Most people can diagnose allergies themselves however you should consult your GP if symptoms persist. You can also speak to your Pharmacist about appropriate over-thecounter medication to ensure it won’t interfere with any current medications.

Although hayfever and non-seasonal allergies can dampen your summer holiday plans, AZEP Nasal Spray is here to help. This clear antihistamine nasal spray works by blocking the histamines within the body which cause hayfever, and can help relieve mild allergy symptoms like sneezing, congestion, and an itchy, runny nose

Steroid and sugar-free, it’s also free from preservatives and artificial colours. AZEP Nasal Spray can be used by adults and on children 5+ to provide up to 12 hours of relief from allergy symptoms.

Don’t let hayfever allergies ruin your summer – stay two steps ahead with AZEP Nasal Spray.

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.

How the environment affects our health

BEING ENVIRONMENTALLY AWARE IS SOMETHING WE SHOULD BE MINDFUL OF ALL YEAR ROUND. IN ADDITION TO OUR CONSUMPTION HABITS CONTRIBUTING TO SIGNIFICANT WASTE AND STRAIN ON NATURAL RESOURCES, STUDIES HAVE CONFIRMED THAT OUR EXTERNAL NATURAL ENVIRONMENT DOES HAVE AN IMPACT ON OUR PHYSICAL HEALTH.

The Australian Government has identified the health of the Australian population as directly linked to the health of our natural environment.1 Environmental factors impacting our overall wellbeing include air and water quality, extreme weather events and food quality.

Prolonged exposure to air pollution contributes to higher morbidity from cardiovascular disease and respiratory disease, including asthma, bronchitis, emphysema and lung cancer.2 Continued exposure to low quality air has been demonstrated to result in higher rates of respiratory hospitalisation amongst children.3 Air pollution has several causes, including the burning of fossil fuels and smoke haze due to bushfires and backburning.

‘Extreme weather events’ can also impact our health. Classified as unusual weather occurrences, extreme weather events are influenced by changes to the environment, including increased amounts of waste and pollution. Events include instances of ‘thunderstorm asthma’ (where asthma is triggered by an atypical combination of high pollen and thunderstorms), heatwaves (resulting in increased hospitalisation and heat-stroke related fatalities), drought and bushfires. As seen during the catastrophic fires of late 2019/early 2020, bushfires can impact human health through an increased risk of burns, physical trauma, psychological stress, and respiratory illness in otherwise healthy individuals.5

How we can help ourselves

Australians produce 540kg of household waste per person per year.6 Striving towards zero waste can help protect the environment, our resources and, ultimately, our health. The aim of zero waste is to move to a circular economy, where we use and repurpose products for as long as possible instead of disposing of them in landfill. This will avoid an overuse of resources, reducing the amount of waste we create and related toxins emitted into our air and water supplies.

Changing the way we approach waste can significantly help create a sustainable future and make a huge difference to the overall health of ourselves and our world.

Simple tweaks

REFUSE

• Refuse things you don’t need, such as junk mail and plastic containers and bags.

• Choose cardboard packaging over plastic when you can.

• Buy loose fruit and veg rather than prepackaged options and forego the plastic produce bags.

REDUCE

• The majority of food waste in Australia comes from our homes (2.5 million tonnes).7 Meal planning is a great way to save some money, but it also helps the environment. Planning your meals for the week ensures you buy only what you need, ultimately limiting the amount of food waste that you create.

• Composting your food scraps can also reduce your carbon footprint and significantly reduce the number of items sent to landfill.

• Reduce what you don’t need by decluttering and donating to second-hand stores.

REUSE

• One million single-use plastic bottles are sold around the world every minute.8 If left in the environment, these containers can remain there for hundreds of years causing lasting damage. Invest in a reusable water bottle and refuse single-use bottles.

• Take a KeepCup with you for your daily coffee.

RECYCLE

• Always try to recycle your containers properly, making sure that they are placed in the right bin.

Blooms

The Chemist is proud to announce we are the first pharmacy brand in Australia to launch an end-to-end blister pack recycling program in every one of our stores.

Medication blister packaging cannot be recycled via kerbside bins. This program is not only helping Blooms The Chemist reduce our carbon footprint, but supporting our local communities to do the same. You can recycle any of your medication blister packs in ANY Blooms The Chemist store.

1 Australian Government – Australian Institute of Health and Welfare, 4.1 Impacts of the natural environment on health, Australia’s Health 2018

2 WHO 2013

3 Barnett AG, Williams GM, Schwartz J, Neller AH, Best TL, Petroeschevsky AL & Simpson RW 2005. Air pollution and child respiratory health—a case-crossover

4 Australian Government – Australian Institute of Health and Welfare, 4.1 Impacts of the natural environment on health, Australia’s Health 2018

5Clean up our waste: https://www.cleanup.org.au/clean-up-our-waste

6 Drink containers: https://www.cleanup.org.au/drink-containers

7 Environment facts: https://www.ozharvest.org/what-we-do/environment-facts/

Self-care reset

A NEW YEAR IS THE PERFECT TIME TO PAUSE, RESET AND CREATE A SELF-CARE PRACTICE YOU CAN TAKE INTO THE WARMER MONTHS, TO GIVE YOUR BODY AND MIND EXACTLY WHAT THEY NEED. YET MANY OF US STRUGGLE TO MAINTAIN THESE HEALTHY HABITS LONG-TERM. INCREASING NEUROPLASTICITY, OR 'RETRAINING' THE BRAIN, MAY JUST BE THE SECRET TO CREATING A SELF-CARE ROUTINE YOU CAN STICK TO.

Definitions of ‘self-care’ can be vague but Paula Gill Lopez, an associate professor at the University of Connecticut, defines it as ‘the intentional proactive pursuit of integrated awareness that balances mind, body and spirit personally and professionally.’1 A regular self-care routine protects you when challenges prove difficult and can help you reset when life feels out of control.

Everybody’s daily checklist will look different, depending on their needs and experiences. For some people, a good self-care routine might be getting up early to exercise, preparing food to save cooking time, and taking a screen break every hour. For others, it might involve finding 10 minutes during the busy workday to engage in mindfulness and meditation and keeping a gratitude journal to track the positive things in life.

Whatever you decide to include on your self-care list, the most important thing is to stick to it. Sometimes implementing a new routine requires a lot more than sheer willpower. Ever made a resolution only to give up less than a week later? You’re not alone. According to researchers, only nine -12% of people keep their New Year’s resolutions. Let those statistics sink in for a minute… then read on to learn about why we often fail when it comes to routines (despite having the best intentions). Knowing why and how to retrain your brain might just be the key to unlocking a self-care routine you can actually stick to.

Neuroplasticity is when the brain reorganises its thought sequences to adapt to stressors or rewards. This reorganisation is thought to affect the way we adjust, learn, and remember.2 The role that neuroplasticity plays in the treatment of anxiety and depression is still being researched and understood; however, scientists believe some forms of therapy (as well as medication) can rewire parts of the brain, leading to a reversal of the behavioural and neuronal deficiencies that cause chronic depression.3

For less severe forms of mood disorder, certain exercises and mental training programs have been shown to increase wellbeing, boost happiness and protect against neurodegenerative diseases like Alzheimer’s and dementia.4 According to researchers, the three things needed to keep your brain ‘plastic’ are challenge, novelty, and focussed attention.5 Here are some ideas for increasing plasticity and changing your brain’s pathways.

Learn a language

Learning a new language has many wonderful benefits. A recent study conducted by the University of Edinburgh’s School of Philosophy, Psychology and Language Sciences revealed that young adults who were proficient in two languages performed better in attention tests and had better concentration skills than those who only spoke one language.6

Training your brain to learn a new language has other positives, too. Bilingual speakers perform better in academic settings and speaking two languages, not just one, can give learners a boost in mathematics and science.7 Bilingual speakers are also more likely to exhibit empathy and understanding as they are able to see things from another perspective.8 All good reasons for signing up to that community college French class!

Mindfulness and meditation

Although mindfulness and meditation have been trending for years (if not centuries), recent studies have confirmed suspected links between brain performance and meditation. Mindfulness, generally thought of as the state of being conscious or aware of something, has been shown to improve sustained focus and improve our ability to pay attention.9

Mindfulness also plays a role in relieving the symptoms of anxiety and depression, according to a recent Harvard study.10 In this instance, researchers used MRI, which takes images of the brain, to examine brain activity before and after a course of mindful reflection. The scans detected changes in the part of the brain called the amygdala (a part of the brain associated with processing emotion), suggesting that meditation could have a real impact on the way people think of themselves and how this might affect their behaviour.

Make some music

You don’t need to go to the gym to exercise – you can give your brain a workout by taking up an instrument. Researchers are currently exploring the connection between how our brains listen to and play music, with early results revealing a fascinating correlation with memory recall and cognitive function. Surveys of people who regularly listen to music revealed that they experience less anxiety and fewer depressive symptoms, and active listening is associated with higher levels of happiness and better mental health.

Music has been shown to activate many parts of the brain. It engages the auditory cortex, stimulates memory, and strengthens pathways that might impact neurons in other areas, meaning that listeners will find it easier to perform cognitive tasks in the future.11 Pop your headphones on regularly to give your brain a musical mood boost.

Grow something

Gardening can have brain benefits like reducing anxiety and muscle tension, and improving mood. It doesn’t matter whether you’re growing fruit trees or tending herbs on a balcony: even caring for indoor plants can improve brain function. A recent study examining the gardening habits of senior individuals showed promising potential for increasing memory recall and neuroplasticity.12 Gardening is also a great way to get some vitamin D from the sunshine: just remember to slather on some sunscreen before you get out your green thumb.

1How to start a self-care routine you’ll follow: https://www.everydayhealth.com/selfcare/start-a-self-care-routine

2Adult neuroplasticity: A new “cure” for major depression?: https://www.ncbi.nlm.nih. gov/pmc/articles/PMC6488487

3Neuroplasticityanddepression:Rewiringthebrain’snetworksthroughpharmacological therapy

https://www.spandidos-publications.com/10.3892/etm.2021.10565

47 neuroplasticity exercises to rewire your brain: https://www.yourheights.com/blog/ health/neuroplasticity-exercises

5Neuroplasticity and clinical practice: Building brain power for health: https://www.ncbi. nlm.nih.gov/pmc/articles/PMC4960264

6Does bilingualism influence cognitive aging? https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC4320748

7Cognitive benefits of language learning: https://www.thebritishacademy.ac.uk/ documents/287/Cognitive-Benefits-Language-Learning-Final-Report.pdf

8Empathy in language learning and its inspiration to the development of intercultural communicative competence: https://www.academypublication.com/issues/past/tpls/ vol03/12/17.pdf

9Neural changes in early visual processing after 6 months of mindfulness training in older adults: https://www.nature.com/articles/s41598-020-78343-w

10When science meets mindfulness: https://news.harvard.edu/gazette/story/2018/04/ harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressedpatients

11Why is music good for your brain? https://www.health.harvard.edu/blog/why-ismusic-good-for-the-brain-2020100721062

12Benefits of gardening activities for cognitive function according to measurement of brain nerve growth factor levels: https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC6427672

Women’s heart health

Cardiovascular disease, a broad term which covers heart disease, stroke and blood vessel disease, is the leading cause of death for women globally.1 There are many reasons why women are at higher risk of death from cardiovascular disease, with some researchers suggesting diagnostic tests are less accurate for women, and that women themselves are less likely to seek help quickly.2 Women can also experience different symptoms to men,

including weakness, fatigue, and more general upper body pain.3 Women who experience heart attack symptoms often incorrectly attribute the warning signs to anxiety or the side-effects of influenza, indigestion or a strained muscle.4 Since more than 40% of heart attacks in women are fatal, it’s crucial that women are given the educational tools and support to watch for symptoms and make any necessary lifestyle changes to reduce their risk.

THERE IS SO MUCH WE CAN DO TO TAKE CARE OF OUR OWN HEART HEALTH. SIMPLE LIFESTYLE CHANGES COULD ADD YEARS TO YOUR LIFE – AND LIFE TO YOUR YEARS.

Cholesterol

While there’s no singular cause of cardiovascular disease, the primary cause is atherosclerosis – a build-up of plaque in the walls of the arteries. Fat, cholesterol, calcium and other substances all contribute to these damaging deposits, narrowing the opening of the arteries and restricting blood flow. When the deposits burst, they cause clots which can block the flow of oxygen-rich blood to the organs and other parts of the body, that can then lead to a heart attack or stroke.

The good news is that atherosclerosis isn’t usually a problem until it’s at an advanced stage and managing risk factors (like high cholesterol) through a healthy diet can reduce the likelihood of plaque building up and hardening inside the arteries. The Heart Research Institute recommends starting your day with a bowl of healthy and nutritious oats for breakfast. Oats are a great source of beta-glucan, which has been praised for its cholesterollowering properties.5

Preventative cardiologist Leslie Cho MD also recommends replacing unhealthy saturated fats, found in highly processed foods like sugary breakfast cereals, with healthy fats such as those found in avocados, nuts and omega-rich fish (salmon, tuna and mackerel are her top choices).6 Finally, women looking for ways to reduce their risk of cardiovascular disease should consider switching to a plant-based diet, either full-time or a few times a week, to reduce the amount of fat consumed. A study published in the Journal of the American College of Cardiology found that people who follow a healthy plant-based diet had the lowest risk of heart disease.7

Menopause

Recent studies have linked menopause to cardiovascular disease, highlighting the need for better management.8 Menopause in women occurs when the ovaries stop producing oestrogen, leading to a decline in egg production and ovulation. Although there is widespread awareness of the signs and symptoms of menopause – hot flushes, insomnia, night sweats – the impact of menopause on the cardiovascular system is not as wellpublicised.

A study by ANU’s Research School of Population Health found that post-menopausal women had higher cholesterol levels than pre-menopausal women.9 Even women who’ve had normal cholesterol readings all their lives can experience elevated levels of LDL (or ‘bad’) cholesterol and a higher level of triglycerides, a type of blood fat which puts them at greater risk of stroke and heart disease.10

Long-term hormone replacement therapy, or HRT, is often routinely prescribed by doctors to help reduce menopausal symptoms like hot flushes. However, recent research has shown that HRT is not suitable for women with pre-existing cardiovascular complications like heart disease or a history of blood clots. Instead, women should consider speaking to their GP about hormone therapy that has limited whole-body effects.11 Ensuring the right hormone medication and dosage, based on an individual’s medical history and lifestyle, can reduce the risks associated with cardiovascular disease.12

Smoking

Many years ago, medical experts established the link between smoking and a higher risk of cardiovascular disease.13 It is believed that deaths from heart disease are at least three times higher among current smokers than non-smokers. Smoking also doubles the risk of stroke. It damages the blood vessels in and around the heart, reducing the amount of oxygen that reaches the body’s tissues and causing an increase in blood pressure.

According to research, young female smokers have a significantly higher risk of heart attack.14 The most effective way to quit smoking is with support from a health professional. If you’re thinking about stopping smoking, your doctor can advise and support you.

Exercise

One of the best ways to lower your risk of heart disease is to exercise regularly. Medical researchers recommend a moderate exercise session of 30 minutes a day, although this can be broken down into intervals throughout the day if needed.15

A mix of aerobic and weight/resistance exercise has been shown to help prevent heart disease by improving circulation and cholesterol levels, boosting energy, and reducing the risk of stroke by 20% (in individuals with no underlying health conditions).16 If you find the idea of exercising in a gym intimidating, try a walking programme where you have the added benefit of fresh air and being out in nature – good for your mind as well as your heart.

1Women and heart disease: https://www.heartfoundation.org.au/Bundles/Your-heart/ heart-conditions-in-women

2Women and heart disease: https://www.heartresearch.com.au/heart-disease/womenand-heart-disease/

3Symptoms of heart attack in women https://www.medicalnewstoday.com/ articles/321528#symptoms

4What is a silent heart attack?: https://www.goredforwomen.org/en/about-heartdisease-in-women/signs-and-symptoms-in-women/silent-heart-attack-symptoms-risks 54 ways diet can help lower cholesterol: https://www.hri.org.au/health/your-health/ nutrition/4-ways-diet-can-help-lower-cholesterol

6How to naturally lower your cholesterol: https://health.clevelandclinic.org/from-fiberto-fish-oil-natural-ways-to-lower-your-cholesterol

7The right plant-based diet for you: https://www.health.harvard.edu/staying-healthy/ the-right-plant-based-diet-for-you

8Menopause, cholesterol and heart disease: https://www.uscjournal.com/articles/ menopause-cholesterol-and-cardiovascular-disease-0

9Cholesterol levels in post-menopausal women: https://nceph.anu.edu.au/newsevents/news/cholesterol-levels-increase-post-menopausal-women

10Why cholesterol matters for women: https://www.hopkinsmedicine.org/health/ wellness-and-prevention/why-cholesterol-matters-for-women

11Hormone therapy: Is it right for you?: https://www.mayoclinic.org/diseasesconditions/menopause/in-depth/hormone-replacement-therapy/art-20047550

12Hormone replacement therapy (HRT) and menopause: https://www.betterhealth. vic.gov.au/health/conditionsandtreatments/hormone-replacement-therapy-hrt-andmenopause

13Heart, stroke and vascular disease – Australian facts: https://www.aihw.gov.au/ reports/heart-stroke-vascular-diseases/hsvd-facts/contents/risk-factors/smoking

14Young women who smoke face highest risk of heart attack: https://www.acc.org/ about-acc/press-releases/2019/06/24/12/48/young-women-who-smoke-facehighest-risk-of-major-heart-attack

15The many ways exercise helps your heart: https://www.health.harvard.edu/hearthealth/the-many-ways-exercise-helps-your-heart

16Exercise and heart disease in women: why, how and how much? https://pubmed.ncbi. nlm.nih.gov/11208241

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Avoiding silly season burnout

IT’S THE MOST WONDERFUL TIME OF THE YEAR. SO WHY IS IT THAT SO MANY OF US WIND UP FEELING OVERWHELMED AND STRESSED OVER THE SUMMER HOLIDAYS? HERE ARE FIVE SIMPLE STEPS TO AVOIDING BURNOUT THIS SILLY SEASON.

1. Prepare

Juggling parties, end-of-school presentations, office parties and Christmas celebrations can feel overwhelming. On the most practical level, preparation will be key to helping you remain organised and feeling on top of it all. You may find it handy to begin ‘planning’ at the beginning of November. By forming a plan and nutting out the general ‘to-do’ list early (along with any key dates in your timeline), you won’t find any of the important things sneaking up on you.

2. Don’t over-commit

One of the biggest traps we tend to fall into during the festive season is over-committing ourselves. Sure, it’s one of the most social times of the year, but learning to say no can be incredibly important for your wellbeing during the holidays. Getting clear on your main priorities, be it a certain social function, planning a Christmas lunch, hosting family members, etc., allows you to acknowledge anything else that pops up for what it is – an additional commitment and not essential. Once you switch from the mindset of ‘do-it-all’, it becomes far easier to free your conscience and focus your energy on what’s most important to you. Unsure of whether something is ‘right’ for you to say yes to? Check in with your gut. If you find yourself shrinking or with a knot in your belly it’s a fair indication that it’s going to cause more stress than it’s worth.

3. Resist guilt

It’s easy to beat yourself up when you are used to people-pleasing. When you learn how to say no with love and kindness, you give yourself permission to simplify and enjoy life without unnecessary stresses and distractions.

This is particularly important during the festive season as we face pressures to live up to the expectations of family, significant others, friends and even ourselves.

It’s not realistic to live up to everybody’s expectations at once, so give yourself the freedom to let go of the idea of trying to please everyone.

4. Focus on joy and generosity

It’s easy to get swept up in the hustle and bustle of the holidays; you might find yourself feeling resentful, frustrated, or underappreciated. It’s in these moments that it’s important to catch yourself and return your attention back to what matters most about this time of year.

Bringing yourself back to this truth whenever you begin to spiral into negativity is a fast-track way to living a happier life. Choose not to dwell on the negatives (e.g. the way things didn’t work out as expected, how somebody isn’t listening to you or how you don’t have time to get everything you wish done). Instead, focus your energy on the joy you have at hand, right now; your loved ones, great friends, beautiful weather, a delicious meal, etc.

5. Be realistic

When you have a very strong idea of exactly how you want things to work out, it can be very disappointing when things fall a little short of your desires. This can lead to feelings of sadness, frustration, resentment and more. Not only does this impact your enjoyment of the silly season, but stress and exhaustion can set in and in no time at all, you’re running on empty. You can try to minimise the stress early on by adjusting your expectations and allowing yourself a little grace when it comes to things not going perfectly.

Remember: the greatest feelings of joy and contentment come from being present and savouring each moment as it happens.

Sweat safely

SCORCHING SUMMER DAYS CAN DERAIL YOUR BEST INTENTIONS TO WORK OUT. TRY THESE TIPS TO HELP MINIMISE YOUR EXPOSURE TO THE HEAT AND SUN SO YOU CAN STAY ACTIVE DURING THE WARMER WEATHER.

Time of day – The hottest part of the day is usually between 10am and 3pm, so it’s advisable to train before or after this time.

Hydration – Make sure you drink water before, during, and after your workout. During the hotter months it’s vital you maintain good hydration levels regardless of whether you’re exercising, so keep a water bottle with you and ensure you’re drinking enough throughout the day. A rehydrating solution such as an electrolyte drink may also be an option if you’re sweating profusely.

Shade – If your activity is outdoors, seek out whatever shade you can find. Pick a running trail with less direct sun, find that perfect shady spot in your local oval for your HIIT session, or if you live near a beach a shaded section of shoreline would be a great area for your workout session.

Choice of exercise – Try a water-based sport such as swimming or water aerobics; not only will you be getting in a great workout but you’ll keep yourself cool!

As always, chat to your healthcare professional before embarking on a new fitness regime or if you have any questions about how to exercise safely.

Slip, slop, slap – Protection against sunburn and skin damage is extremely important when you’re exposed to the sun. Choose a SPF50+ option and reapply regularly. Don’t forget to use the correct amount; you need at least seven full teaspoons for the entire body. Your clothing choices can affect your exposure to the heat, so it’s wise to wear lighter colours that don’t absorb heat as much as darker colours. Moisture-wicking and breathable fabrics can be your best friend during a sweaty workout, in addition to providing more coverage from sun exposure.

And of course, don’t forget a hat and some sunglasses with appropriate SPF protection. Check in with your body – We all have different fitness levels and pain thresholds; it’s vital that you recognise if you’re getting fatigued or feel nauseous or dizzy. Check in with your body and don’t overdo it; if you’re feeling unwell then you should stop. It’s important to avoid heat exhaustion and heatstroke so make sure you are aware of how you feel and act on it.

No one covers more allergens than Claratyne*

24 hour relief from the symptoms triggered by indoor & outdoor allergens

All about Arnica

Arnica montana, a perennial herb, has been used in traditional medicine since the 16th century. A member of the sunflower family, arnica has been traditionally used in homeopathic medicine to:

• reduce muscle pain

• relieve mild joint aches

• relieve bruise pain

• reduce mild muscle aches and soreness; and

• relieve mild muscle spasm

Brauer Arnicaeze Arnica Cream has been created from a tincture of the fresh, whole Arnica Montana Plant. With a nourishing, lightweight texture, Arnicaeze is also low odour and easy to apply topically to areas of concern.

About Brauer products:

• Created using a mix of homeopathic and Western herbal medicine

• Made to strict Australian manufacturing quality standards using high-quality ingredients from around the world

• Australian made and owned

Fall asleep faster

The Military Method

The military method was created by coach Bud Winter during World War II to help pilots fall asleep faster, in what could often be quite uncomfortable situations, such as gunfire. After just six weeks of practice, 96% of the pilots could fall asleep within two minutes. The method follows five steps, allowing you the opportunity to relax into sleep.

1. Find a comfortable position to get into so you’re nice and relaxed.

2. Make sure you relax your face by letting your jaw and muscles around your eyes go slack.

3. Drop your shoulders and relax your neck and arms.

4. Let your legs go limp and feel them get heavier.

5. Clear your mind for 10 seconds.

In his book Relax & Win: Championship Performance in Whatever You Do, Winter details what you should “think” of when trying to clear your mind for the 10 seconds.

“We want you to fantasise that it is a warm Spring day, and you are lying in the bottom of a canoe on a very serene lake. You are looking up at a blue sky with lazy, floating clouds. Do not allow any other thought to creep in. Just concentrate on this picture and keep foreign thoughts out, particularly thoughts with any movement or motion involved. Hold this picture and enjoy it for 10 seconds.”

In the second sleep-producing fantasy, “imagine that you are in a big, black, velvet hammock and everywhere you look is black. You must also hold this picture for 10 seconds. The third trick is to say the words “Don’t think ... don’t think ... don’t think,” etc. Hold this, blanking out other thoughts for at least 10 seconds.”

The 4-7-8 Breathing Method

The 4-7-8 method originated from the yogic practice of pranayama which means ‘regulation of breath’. It’s meant to decrease stress and help you relax which can contribute to better sleep.

1. Lie down and place the tip of your tongue behind your top front teeth.

2. Empty your lungs of air and then breathe through your nose for four seconds.

3. Hold your breath for seven seconds and then exhale through your mouth for eight seconds, making a whoosh sound. Repeat the cycle up to four times.

Is it a sleep disorder?

FOR SOME OF US, GOOD RESTFUL SLEEP THAT ARRIVES QUICKLY CAN BE AN ELUSIVE EXPERIENCE, WHILE THE LUCKY ONES SEEM TO DRIFT OFF AS SOON AS THEIR HEAD HITS THE PILLOW. IF YOU’RE STRUGGLING TO NOD OFF, TRY THESE TECHNIQUES WHICH MAY HELP YOU FALL ASLEEP FASTER. 1Sleep apnoea in Australian men: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5103243/

One in 10 Australians suffer from undiagnosed Obstructive Sleep Apnoea (OSA). In men aged 40–69 years, this could be as high as 49%, and in men aged >70 years, as high as 62%!1

If you find that you just can’t sleep properly regardless of what you do, then you may have an underlying condition such as sleep apnoea. Sleep apnoea is a chronic health condition where breathing may be limited or stop altogether during sleep. Symptoms may include snoring, tossing and turning, waking up several times throughout the night, and feeling chronically tired or exhausted during the day. The condition is also linked to high blood pressure, type 2 diabetes, and obesity. An at-home sleep test can determine if you have sleep apnoea; ask your local Blooms The Chemist for more information on this condition and testing options. Make sure you ask your Pharmacist or GP about any interactions that certain supplements may have with your regular medications as this can also affect sleep.

Brace for impact

ACHILLES TENDONITIS IS A COMMON INJURY THAT OCCURS WHEN THE LARGE TENDON RUNNING DOWN THE BACK OF THE LOWER LEG BECOMES IRRITATED AND INFLAMED. INFLAMMATION, THE BODY’S NATURAL RESPONSE TO INJURY, THEN CAUSES SWELLING, PAIN AND IRRITATION TO THE HEEL AND ANKLE. MANY PEOPLE REPORT FEELING SIGNIFICANT PAIN AT THE SITE OF THE INJURY FOLLOWED BY IMMEDIATE SWELLING.

The structure of the Achilles tendon grows weaker with age, making you more susceptible to injury particularly in those who play sports. Runners are more likely to experience the painful symptoms of Achilles tendonitis, however anyone can push themselves too hard, too quickly.

Thermoskin’s Dynamic Compression Ankle Sleeve has been specially designed utilising Thermoskin’s Dynamic knit technology, creating a breathable, skin-friendly brace that adapts to your movement. Contouring to your body’s shape, the sleeve provides additional support for weak or injured areas.

Here are some extra tips to help with recovery and/or reduce your risk of an ankle injury:

• Work with your GP, physiotherapist, and healthcare team before heading back out on the field (or track).

• Increase your activity level gradually.

• If you’ve never played a sport before or engaged in a particular exercise, don’t just jump in straight away. Build activity slowly, working your way up to maximum effort.

• Strengthen your muscles.

• Engage in targeted exercises to build up strength in your calves. Calf raises are a good way to increase strength to your legs, so you put less pressure on your ankles when you’re running and walking.

• Strength alone isn’t enough to prevent injury – you also need to increase flexibility. Add some toe stretches, floor stretches and downward dog to your morning routine to reduce the risk of ankle injury.

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.

NOTHING BEATS

Always read the label and follow the directions for use. *Compared to oral antihistamines available over the counter in Australia.

Review conducted by Sanofi, Jan 2021. References available at telfast.com.au

Skin self-checks

BEING SUN-AWARE IS MORE THAN MAKING SURE YOU SLIP, SLOP, SLAP, SEEK AND SLIDE. YOU NEED TO KEEP A CLOSE EYE ON YOUR SKIN TOO. MAKE SURE YOU’RE AWARE OF ANY NEW OR CHANGING MOLES, FRECKLES AND SPOTS AS AUSTRALIA HAS THE HIGHEST MELANOMA RATES IN THE WORLD, WITH APPROXIMATELY 16,000 PEOPLE DIAGNOSED WITH MELANOMA EACH YEAR.1

Melanoma is a type of skin cancer that develops in the skin cells. Usually occurring on parts of the body that have been overexposed to the sun, signs and symptoms of melanoma can vary greatly so it’s important to familiarise yourself with your skin so you can watch for any changes.

The first sign is often a new spot, or a change in an existing mole:

• size – the spot may appear, or begin to grow larger

• colour – the spot may become blotchy with different depths and shades of colour (often brown or black, but about 20% of melanomas are “amelanotic” and appear as red, white, light grey, pink or the colour of your skin)

• shape or border – the spot may increase in height, become scaly, have an irregular shape (scalloped or notched) or may not be symmetrical (the halves may look different)

• itching or bleeding – the spot may itch or bleed very easily

• elevation – the spot may start as a raised nodule or develop a raised area, which is often reddish or reddish brown.2

Perform a skin self-check

• Undress completely and make sure you check your whole body; try using a mirror so you don’t miss any places, such as your scalp and back.

• Check the soles of your feet, in between the toes, palms of the hands and then between the fingers etc.

• Get a friend or partner to help by looking at the parts of your skin you can’t see.

• Look for any changes using the above information as a guide.

• Keep a record of your skin check by taking photos or making notes, so you can compare between checks.

1,2 Understanding melanoma: https://www.cancercouncil.com.au/wp-content/ uploads/2014/05/Understanding-Melanoma-2021.pdf

Our Team

Blooms The Chemist Colac (VIC) joined our network of community pharmacies in 2021. With Pharmacist Carl at the helm and a dedicated team of locals providing friendly service and personalised advice, Blooms The Chemist Colac was named Blooms The Chemist’s New Store of the Year in 2022.

Get to know some of the Colac team.

Liz

My best health advice is to wear sunscreen every day, even if it’s overcast. The benefits are amazing!

Rae

My top tip is to stay hydrated! And when you are dehydrated, if you’re sick or it’s really hot, drink a rehydration solution like Hydralyte.

Jorjia

The thing I love most about Colac is that we’re a small community, so you get to know everyone really well. I love being able to form so many meaningful connections with others.

Indu

The Blooms The Chemist Colac team is honestly like my extended family. I love that we’re making a difference to people’s lives, and that we get to have a laugh and spend time together; it never feels like work.

What’s on in your Blooms The Chemist

December Cholesterol screening

We all tend to over-indulge during the festive season. Being aware of your total cholesterol levels before the endless parties and delicious feasts get underway is a great way to keep an eye on your overall health. Your local Blooms The Chemist offers quick total cholesterol tests, with results in about three minutes. Your Pharmacist will talk you through the results and any recommended follow-up tests and lifestyle advice.

January Become a quitter

Quitting smoking is one of the most popular New Year’s Resolutions and for good reason. Begin by setting achievable goals, such as challenging yourself to a day without smoking. Use meaningful and appropriate rewards as incentives to help you succeed and gradually increase the period of time as you reach your goals. There are also several programs that show promise of increased chances of quitting, 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 and managing cravings.

February

Heart health

Heart disease is a leading cause of death in Australia, with one in six of us living with heart disease. According to The Heart Foundation, those with an increased risk of heart disease don’t do enough physical exercise, don’t eat enough vegetables, and are overweight or obese. Regular activity, maintaining a healthy diet and lifestyle modifications – such as stopping smoking – are significant factors for improving and maintaining heart health. As always, your Blooms The Chemist team are here for you, to provide support, advice and product recommendations to help you achieve better heart health.

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bloomsthechemist.com.au