Health Check Magazine Issue 30: Winter Edition 2023

hea th magazine

Warm

up this Winter

WARMING UP IN WINTER AND AVOIDING INJURY RAISE A CUP (OF TEA) TO HEALTH AND WELLBEING

WINTER SKIN SURVIVAL: HOW TO KEEP GLOWING

VITAMIN D: THE SUNSHINE VITAMIN

As the mercury drops, you maybe tempted to stay shut in at home and embrace the darker days alone. But Winter has plenty to offer you, your loved ones, and your community! Sometimes, the best way to stay healthy can be through connecting with others. On page 8, learn about the many benefits of sipping on tea and just how it can help your

health. In warming up in Winter (page 10), we'll take you through some safe exercise options that help reduce your risk of injury. Or, flip to page 32 for a quick lesson on vitamin D and the importance of the sunshine vitamin for your body and mind.

by Casey Shannon

The common cold is a viral infection affecting the nose, throat and sinuses. It is one of the most prevalent illnesses in the world, leading to significant discomfort and loss of productivity. Learn more about the common cold and how to manage the symptoms.

Colds are caused by a group of viruses known as rhinoviruses. Other groups such as coronaviruses (for example, the flu and COVID-19), respiratory syncytial virus, and adenoviruses can also cause similar symptoms, so it's important to know which virus you have.

The causes

Rhinoviruses are highly contagious and can be transmitted through direct contact with an infected person – for example, by a handshake or hug, being sneezed or coughed on by an infected person, or by touching contaminated objects and then touching one's mouth or nose.1 Cold viruses can survive on surfaces for up to several days, so it’s important to practise good hygiene and avoid touching your face after touching potentially contaminated surfaces.

Lifestyle factors and overall health can also impact your chance of catching a cold. Children and the elderly may be at greater risk, with infants who spend time at daycare particularly prone. Smoking regularly can increase the likelihood, while having a weakened immune system or suffering from chronic illness may also mean a cold is more likely. Colds are also more common in Winter. The colder weather doesn’t cause colds itself, but as people spend more time indoors and in closer proximity, viruses are more likely to spread.

The symptoms

Cold symptoms typically appear one to three days after exposure to the virus, and can last for up to two weeks. Although they’re not serious for most people, you can feel pretty uncomfortable with a cold and it can be difficult to get on with your daily activities. Symptoms include:2

• Runny or stuffy nose

• Sore throat

• Coughing

• Sneezing

• Watery eyes

• Headache

• Fatigue

• Low-grade fever

The first symptoms typically experienced are headaches, sneezing, fatigue, and feeling chilly. This is followed by a runny nose and/or cough, with symptoms peaking between two to three days after infection. Your cough may last longer than a week and, for some, can last for over 18 days after exposure. Occasionally, some develop a post-viral cough which lasts even longer.

If your symptoms are similar but more severe – such as a high fever, severe headache, chest pain, or difficulty breathing – this could indicate a more serious illness such as pneumonia, and require prompt medical attention.

Treatments

There is no cure for the common cold, but there are several treatments which can help you feel better and speed up your recovery.3 Your local Blooms The Chemist pharmacy can suggest a range of possible treatments, such as:

• Saline nasal drops to relieve congestion and help you to breathe easier by flushing out mucus.

• Over-the-counter medications such as paracetamol, ibuprofen and aspirin to help relieve pain and reduce fever. Decongestants and antihistamines can help with a stuffy nose and sneezing, but should be used with caution as they can cause side effects such as drowsiness and a dry mouth.

• Using a humidifier to manage congestion and soothe the throat. Do follow the manufacturer's instructions for use, and clean the humidifier regularly to prevent the growth of bacteria and mould.

• Lots of rest to allow your body to heal and recover from your infection.

• Drinking plenty of fluids to keep you hydrated and loosen mucus in your nasal passages. Try water, herbal tea, and soup.

Preventing the spread

Stopping a cold from spreading helps everyone. Here are some tips:4

• Wash your hands frequently with soap and water for at least 20 seconds, helping to dislodge and wash away any virus particles.

• Cover your nose and mouth when you cough or sneeze – but not into your hand or over other people! Use a tissue, or cough or sneeze into your elbow if you don’t have one.

• Avoid close contact with infected people,

• Disinfect surfaces such as doorknobs, light switches and countertops,

• Stay home when sick.

When to seek medical attention

In most cases, you can treat a cold at home. However, medical attention may sometimes be necessary, for example if:5

• you have a fever above 38°C which won’t respond to over-thecounter medications

• you have a severe headache, chest pain or difficulty breathing

• your symptoms last for more than 10 days or worsen after a few days

• you have a weakened immune system or other underlying health conditions which increase your risk of complications.

Seek medical help

Usually, a cold will resolve itself without causing any serious complications. However, it can lead to more severe illnesses such as sinusitis, ear infections, bronchitis and pneumonia.6 These are more common in young children, older adults and people with weakened immune systems. Always seek medical advice if you feel symptoms are worsening or lingering.

1Colds: https://www.healthdirect.gov.au/colds

2Colds: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/colds

3Common colds: protect yourself and others: https://www.cdc.gov/features/ rhinoviruses/index.html

4Rhinovirus infections: https://www.healthychildren.org/English/health-issues/ conditions/ear-nose-throat/Pages/Rhinovirus-Infections.aspx

5Common cold: https://www.cdc.gov/antibiotic-use/colds.html

6Facts about the common cold: https://www.lung.org/lung-health-diseases/lungdisease-lookup/facts-about-the-common-cold

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Pharmacist focus

Xin Yi BLOOMS THE CHEMIST GLENELG

How long have you been a Pharmacist and how long have you been with the Blooms The Chemist network?

I’ve been a Pharmacist for ten years now, and just joined Blooms in September 2021. But I only recently opened my own store, just at the end of March.

What made you want to become a Pharmacist?

I’d always wanted to work with the health industry, but I didn’t want to be stuck in research – I wanted to be talking to patients. I wanted to be in the community, and thought medicine wouldn’t give me enough of that. I decided this in high school, when figuring out what to do in uni. But at the time I was working parttime in a pharmacy and I thought to myself, this isn’t too bad!

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

There’s no perfect solution for everything. Everyone is an individual, so everyone needs a different approach to solving a problem. Plus, it’s always good to have a little chat. You can learn so much from someone through a talk about day-to-day life!

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

I relax by spending time with my family. I’ve got a little one – he’s only just over one year old so he’s fun to play with. It was a big adjustment having him, but I love him and spending time with my family helps me feel in touch with them, even when I’m still heavily involved in my work. We love to go outdoors – I find getting him to run around outside at the park means he sleeps much better at night!

What’s the best thing about your community?

Everyone knows this place as a nice beach area, and it’s a beautiful environment. We have a lot of people who come here to see the view. We’re located at the main shopping centre so when I first moved, I thought there would be more one-off customers just stopping by, but I was pleasantly surprised by the amount of regular customers we had! Plus, everyone here is very relaxed – which must be because they’re so close to the beach. What community initiatives are you looking forward to getting involved in?

We love the work of Gidget Foundation Australia – as a new parent myself, I really respect the work that they do and I hope to make my pharmacy a safe space for parents. I can share my experiences, too. Hopefully we’ll be able to get our own Gidget

Angel! We also love the work done with Make-A-Wish at Blooms Chemists so far – we’re looking to see what we can do to get involved in some great programs.

How do you best support your team and customers?

One of the most important things is to work like a family – and as they say, “teamwork makes the dream work”. We spend so much time with each other, we need to make sure our work environment is a positive space, which means making it comfortable for me, my team and our customers. At the moment it feels like that, which is lovely.

What are five things you couldn’t live without?

Family and friends are the easy top two. I think most Pharmacists would also agree coffee is important – I need some every day! Two more things… music, or whatever I’m listening to at the time. I also love being active – I love yoga to help me relax and be healthy. The last one is tough… I’d say a food but I love it too much to pick! Any nice food will do.

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

Relax. You need to be able to sleep, and be able to have time off, which has become so important especially after the

Do you have a quote to live by?

'Teamwork makes the dream work', of course!

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

I’m really looking forward to knowing all my customers! If I want them to feel part of our Blooms family, we need to be comfortable talking and sharing our day-to-day lives. I talk to everyone now, but I want to skip ahead to when I know everyone! I'd also love if my store was used for any kind of helpnot just meditation, but possibly personal things too.

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

I have one customer who's followed me from a few places I've worked, and now visits my new store. I've only know her a few years, but she drives up to eight kilometres to fill her script! It's a lovely bond, and those connections are a great part of my job.

Raise a cup to health and wellbeing

FOR CENTURIES, TEA HAS BEEN ENJOYED AS A COMFORTING AND REFRESHING BEVERAGE, WHETHER SIPPED ALONE OR SHARED WITH GUESTS. BUT DID YOU KNOW THAT IT ALSO OFFERS A VARIETY OF POTENTIAL HEALTH BENEFITS? FROM REDUCING THE RISK OF HEART DISEASE TO IMPROVING YOUR MENTAL FOCUS, DRINKING TEA MAY HAVE A POSITIVE IMPACT ON YOUR OVERALL HEALTH AND WELLBEING.

Reducing your health risks

Antioxidant properties: One of the main benefits of drinking tea is its antioxidant properties. Tea contains polyphenols and antioxidants which help protect the body from damage caused by harmful molecules called free radicals. These can contribute to the development of chronic diseases such as cancer, diabetes, and heart disease.

Green tea, in particular, is high in polyphenols called catechins –potent antioxidants which could reduce the risk of these diseases.1

Lower heart disease risk: Several studies have shown that drinking tea, especially green tea, may help lower cholesterol levels, reduce blood pressure and improve blood vessel function, all of which can contribute to a lower risk of heart disease.

One study found that drinking green tea for 12 weeks significantly lowered LDL cholesterol levels (the ‘bad’ cholesterol) in people with high cholesterol.2 Another study found that people who drank three cups of tea per day had a 20% lower risk of heart disease than those who didn't drink tea.3

Lower cancer risk: Research suggests that drinking tea may help to reduce the risk of certain types of cancer. For example, one study found that women who drank green tea had a 22% lower risk of breast cancer than those who didn't drink tea.4

Other studies have suggested that drinking tea may also help reduce the risk of lung, prostate, and colorectal cancer. However, more research is needed to confirm these findings and determine the optimal amount and type of tea for cancer prevention.

Lower diabetes risk: Some research indicates that drinking tea may help to reduce the risk of developing type 2 diabetes by improving insulin sensitivity and reducing inflammation. Green tea, in particular, has been shown to help improve glucose metabolism and reduce insulin resistance. A study found that people who drank green tea for eight weeks had significant improvements in insulin sensitivity compared to those who didn't drink green tea.5

Lower neurodegenerative risk: Drinking tea may help to reduce the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's diseases.6 Tea contains compounds with neuroprotective properties, which may help protect the brain from damage and reduce the risk of cognitive decline.

One research study found that drinking tea was associated with a lower risk of cognitive impairment in older adults.7 Another found that drinking green tea may help improve cognitive function in people with mild cognitive impairment.8

Improving your wellbeing

Better mental focus: Tea contains caffeine, a natural stimulant which can help improve mental focus and alertness. The amount of caffeine in tea is generally lower than in coffee, so it may provide a milder, calmer energy boost.

Additionally, tea contains an amino acid called L-theanine, which has been shown to promote relaxation and reduce stress. When combined with caffeine, L-theanine can help to improve cognitive performance and mental clarity, particularly in middle-aged and older people.9

Better digestion: Certain types of tea, such as 'ginger' and 'peppermint', have been shown to help improve digestion and reduce stomach discomfort.10

Peppermint tea may help relieve symptoms of irritable bowel syndrome (IBS), a common digestive disorder which can cause abdominal pain, bloating, and diarrhoea or constipation. One study found that people with IBS who drank peppermint tea experienced significant reductions in abdominal pain and bloating.11

Better hydration: Drinking tea can help to keep you hydrated, which is important for maintaining healthiness and overall wellbeing. While some people may believe that drinking tea can be dehydrating because it contains caffeine, research has shown that the water content in tea more than offsets any potential diuretic effect. Drinking tea may be an especially good option for people who don't enjoy drinking plain water, as it can help them stay hydrated while also providing a range of potential health benefits. Better immune function: Tea contains compounds called catechins, which have been shown to have antiviral, antibacterial, and antiinflammatory properties. These properties may help support the immune function and reduce the risk of infections.

Drinking tea has been associated with a lower risk of flu and other respiratory infections and may help to improve immune function in people with autoimmune diseases.12, 13

Better weight-loss benefits: Drinking tea may have potential weight-loss benefits due to the presence of compounds which may help boost the metabolism and increase fat-burning. This could potentially aid in weight loss; however, drinking tea alone is unlikely to result in significant weight loss.

Incorporating tea into your daily routine could be a simple and enjoyable way to support your overall health and wellbeing.

Whether enjoyed hot or cold, tea can be a refreshing and satisfying beverage that also offers a range of potential health benefits. Opt for high-quality loose-leaf teas and avoid adding sugar or other sweeteners that can negate those benefits.

1Tea: https://www.hsph.harvard.edu/nutritionsource/food-features/tea/ 2Green tea intake lowers fasting serum total and LDL cholesterol in adults: https:// academic.oup.com/ajcn/article/94/2/601/4597944

3Tea consumption and all-cause and cause-specific mortality in the UK biobank: https:// www.acpjournals.org/doi/abs/10.7326/M22-0041?journalCode=aim

4Evaluation of breast cancer risk associated with tea consumption by menopausal and estrogen receptor status among Chinese women in Hong Kong: https://www.ncbi.nlm. nih.gov/pmc/articles/PMC6719777/

5The effectiveness of green tea or green tea extract on insulin resistance and glycemic control in type 2 diabetes mellitus: https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC5583402/

6Black tea drinking associated with reduced deaths: https://www.nih.gov/news-events/ nih-research-matters/black-tea-drinking-associated-reduced-deaths

7Prospective associations of tea consumption with risk of cognitive decline in the elderly: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8899511/ 8Green tea intake and risks for dementia,Alzheimer’s disease, mild cognitive impairment, and cognitive impairment; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567241/

9Effects of l-theanine on cognitive function in middle-aged and older subjects: https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC8080935/

10Tea compounds and the gut microbiome: https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC6835862/

11The impact of peppermint oil on the irritable bowel syndrome: https://www.ncbi.nlm. nih.gov/pmc/articles/PMC6337770/

12Preventive effects of tea and tea catechins against influenza and acute upper respiratory tract infections: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8456193

13Green tea EGCG, T cells, and T cell-mediated autoimmune diseases: https://pubmed. ncbi.nlm.nih.gov/22020144/

Warming up in Winter

STAYING ACTIVE DURING THE WINTER MONTHS IS IMPORTANT FOR MAINTAINING A HEALTHY BODY AND MIND, BUT IT DOES POSE AN INCREASED RISK OF INJURY. COLD TEMPERATURES, FROSTY TERRAIN AND SHORTER DAYS CAN MAKE OUTDOOR ACTIVITIES MORE CHALLENGING, WHILE INDOOR ACTIVITIES CAN ALSO COME WITH THEIR OWN SET OF HAZARDS. HERE ARE SOME OF OUR BEST TIPS TO HELP YOU AVOID EXERCISE INJURIES THIS WINTER.

Warm up before exercising

Cold temperatures can make your muscles tighter and more prone to injury, so it’s essential to get your blood flowing and muscles warm before starting any exercise.1 Doing this can help prevent injuries and get the most out of your workout. Remember to take it slow and gradually increase the intensity of your warm-up as your body gets warmer. A good warm-up can take anywhere from five to 15 minutes, depending on your level of fitness and the intensity of your workout.

Dress appropriately

When exercising outdoors during the Winter months, it’s important to dress appropriately to avoid injury. Layers are key to staying warm, as they trap heat and allow you to regulate your body temperature as needed. Choose fabrics that wick away moisture to keep you dry and comfortable, and wear a hat, gloves, and warm socks to protect your extremities. Make sure your footwear is appropriate for the conditions, with good traction and support to avoid slips and falls. If you’re exercising inside, keep in mind your time spent standing still while travelling, and how the temperature change may affect you.

Stay hydrated

Good hydration is essential during any exercise routine, even in cold weather. You may not feel as thirsty during the Winter months, but your body still needs water to function properly. Drink water before, during, and after your workout to stay hydrated, and avoid drinking alcohol or caffeine, which can dehydrate your body. You can also drink warm beverages, like tea or hot water with lemon, to keep you warm and hydrated.

Take it slow

During the Winter months, your body may need more time to adjust to the cold weather and slippery conditions.5 Don’t try to push yourself too hard too soon, or you may risk injury. Start slowly and gradually build up the intensity and duration of your workouts. Listen to your body and don’t push yourself past your limits. If you do experience pain or discomfort during or after exercise, don’t ignore it. It’s better to take a break and address the issue than to risk further injury.6 Rest the affected area and seek medical attention if the pain persists or worsens.

Use proper form

Using proper form and completing exercises the way they’re meant to be completed is important in any exercise routine, but it’s especially important during Winter when your body is more prone to injury.6 Make sure you’re using the correct form for each exercise you do, and don’t sacrifice proper form for speed or intensity. If you’re unsure about your technique, consider working with a personal trainer or coach to help you improve. Exercising with others is a great way to keep you accountable for your form, too.

Stay visible

During the Winter months, it’s important to stay visible to motorists and other exercisers. Wear brightly coloured or reflective clothing, especially if you’ll be exercising in low-light conditions, and consider adding reflective tape to your clothing or equipment. You can also carry a flashlight or headlamp to help you see and be seen.

Cross-train

If you’re a Winter sports enthusiast, it can be tempting to focus solely on your favourite activity. However, repetitive motions can lead to overuse injuries like tendonitis, so it’s important to crosstrain and work different muscle groups to prevent injury.7 Consider incorporating yoga, weight training or swimming into your routine to build strength and flexibility in different parts of your body.

Staying active is important for your overall health and wellbeing, but not at the expense of injury. Take care to practise warming up, using proper technique, and ensure you listen to your body. If something feels wrong, it probably is.

Don’t know where to begin when it comes to warming up? Try these methods:

• Cardio: Starting with a few minutes of light cardio helps to increase your heart rate and get your blood flowing to your muscles. This increases your body temperature and helps to loosen up your muscles, making them more flexible. Examples of light cardio include jogging in place, jumping jacks, or brisk walking. 1

• Dynamic stretching: This involves a range of body movements to warm up your muscles, widen your range of motion and increase your flexibility. Unlike static stretching, which involves holding a stretch for a prolonged period, dynamic stretching involves active movements that mimic the exercise you’ll be doing.2 For example, if you’re planning to go for a run, you might do some leg swings, high knees, or lunges with a twist.

• Foam rolling: A form of self-massage, this involves using a foam roller to apply pressure to tight spots in your muscles. By rolling out these tight spots, you can help to increase blood flow to the area, break up any adhesions or scar tissue that may have formed, and increase your range of motion and flexibility so you can reduce the risk of injury.3 Foam rolling is particularly effective for lower-body muscles like the hamstrings, quadriceps and glutes.

• Resistance bands: These can be used to warm up your muscles and increase mobility. By performing exercises like band pull-aparts, band dislocates and band shoulder rotations, you can activate the muscles in your upper body and improve your range of motion. Resistance bands are particularly effective for the shoulders, which are prone to injury during exercise.

• Yoga: This is a great way to warm up and stretch your muscles while also calming your mind. By incorporating some yoga poses into your warm-up routine, you can help to increase your flexibility and range of motion while also reducing stress and anxiety. Some effective yoga poses for warming up include downward dog, warrior one, and pigeon pose. 4

1Why are warm-ups so important?: https://www.nswis.com.au/high-performance-at-home/the-importance-of-warm-ups/ 2Warm up, cool down: https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down

3A meta-analysis of the effects of foam rolling on performance and recovery: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/

4Can yoga boost access to the bodily and emotional self?: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8678535/

5Comparison of injury incidences between football teams playing in different climatic regions: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3862696/

6Elitefootballteamsthatdonothaveawinterbreakloseonaverage303player-daysmoreperseasontoinjuriesthanthoseteamsthatdo:https://bjsm.bmj.com/content/53/19/1231

7Snow sports and cold-related injuries: https://www.betterhealth.vic.gov.au/health/healthyliving/snow-sports-and-cold-related-injuries

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Alopecia – the facts

ALOPECIA CAUSES HAIR LOSS IN THE BODY, INCLUDING PART OR ALL OF THE HEAD OR BODY. IT MAY OCCUR SUDDENLY, AND THERE'S LIMITED UNDERSTANDING OF WHAT TRIGGERS IT. THOSE IMPACTED BY ALOPECIA CAN FIND IT DISTRESSING AND MAY FIND IT AFFECTS THEIR SELF-ESTEEM. IT'S IMPORTANT TO CREATE GREATER AWARENESS OF ALOPECIA AND AVILABLE TREATMENT AND MANAGEMENT OPTIONS.

Alopecia areata is an auto-immune disease which causes partial or complete hair loss on the scalp and body. It can affect people of any age, gender or race. Alopecia areata most commonly presents in childhood. It is believed to affect 2% of the population at some point in their lifetime. Currently there is no cure.

Types of alopecia

There are many types of alopecia, generally grouped by the area of the body they affect or the pattern of the hair loss. The three most common forms are:

• alopecia areata: patchy loss of hair on the scalp

• alopecia totalis: complete or mostly complete loss of hair on the scalp

• alopecia universalis: complete loss of all hair, including brows, lashes and body hair.

The cause

Alopecia areata occurs when the body’s immune system mistakes hair follicles as a foreign body, like an infection, and attacks them. This causes the hairs to fall out. It is not currently known exactly what causes this immune reaction. It is believed to be a complex combination of genetic and environmental factors. Many people say the condition is stress induced, but there is little research evidence to support this.

Symptoms

Alopecia areata produces circular patches of hair loss that appear rapidly. More patches appear over time, and a small percentage

of people develop alopecia universalis and lose all body hair. In rare cases, the nails may also be affected with pitting. In all forms of alopecia areata, the hair follicles remain alive and hair regrowth may occur even without treatment and even after many years. Alopecia areata does not impact the overall health of an individual, though mental health impact can be severe.

Managing alopecia

Although there is no cure for alopecia areata, there are medications available that can help hair grow back in some cases, at least temporarily. A dermatologist is most often consulted for information about treatment options, though alternative therapies are becoming increasingly popular. Some individuals find wearing a wig, hat or other head covering helps them feel more comfortable.

Mental health

How an individual’s alopecia will develop is very difficult to predict. Often the bald patch or patches will regrow within a few months, but in other cases the hair loss can last a lifetime. The condition can deeply affect self-image, self-esteem and mental health. Managing the emotional impact of alopecia is vital, and can be done through accessing online resources, support groups, or the aid of a mental health professional.

For more information about alopecia areata, or support services available for individuals and families affected by the condition, visit the Australia Alopecia Areata Foundation at aaaf.org.au or email info@aaaf.org.au

The pros and cons of caffeine consumption

CAFFEINE IS ONE OF THE MOST WIDELY CONSUMED PSYCHOACTIVE SUBSTANCES IN THE WORLD. IT IS FOUND IN A VARIETY OF FOOD AND BEVERAGES, INCLUDING COFFEE, TEA, ENERGY DRINKS, AND CHOCOLATE. WHILE CAFFEINE HAS BEEN SHOWN TO HAVE SOME HEALTH BENEFITS, EXCESSIVE CONSUMPTION CAN ALSO HAVE NEGATIVE EFFECTS ON THE BODY. IN THIS ARTICLE, WE EXPLORE THE BENEFITS AND RISKS OF CAFFEINE CONSUMPTION AND PROVIDE TIPS ON HOW TO SAFELY ENJOY CAFFEINE.

How does it work?

Caffeine works by blocking the action of adenosine, a chemical that promotes sleep and suppresses arousal. Therefore, caffeine promotes wakefulness and alertness, making it a popular choice for people who need to stay focussed and awake. It impacts us by affecting our central nervous system, which is responsible for controlling various bodily functions such as heart rate, blood pressure, and respiration. Once consumed, caffeine is rapidly absorbed into the bloodstream and can reach peak levels in the blood within 30 to 60 minutes.1

Benefits of caffeine

Caffeine is a central nervous system stimulant that can help to increase alertness and reduce fatigue.2 This is why many people consume caffeine in the morning to help them wake up and stay focussed throughout the day. Caffeine can also improve physical performance by increasing endurance and reducing perceived exertion during exercise. In addition, caffeine has been shown to improve cognitive function, including memory, attention, and reaction time.

Caffeine has also been associated with a lower risk of certain diseases, such as Parkinson's disease and liver cancer.3 One study found that regular caffeine consumption was associated with a 31% lower risk of Parkinson's disease in men and a 24% lower risk in women.3 Another study found that higher caffeine intake was associated with a lower risk of liver cancer.4

Risks of caffeine

While caffeine can have some health benefits, excessive consumption can also have negative effects on the body. Consuming too much caffeine can lead to anxiety, nervousness, and insomnia.3 It can also cause gastrointestinal issues, such as stomach pain, nausea, and diarrhoea. In addition, excessive caffeine consumption can lead to dehydration, as caffeine is a diuretic that increases urine output.

Caffeine can also interact with certain medications and supplements, such as blood thinners, antibiotics, and antidepressants. It is important to talk to your healthcare provider if you are taking any medications or supplements and are concerned about how caffeine may interact with them. Consuming caffeine during pregnancy can also have negative effects on the developing foetus.3 High levels of caffeine consumption have been associated with an increased risk of miscarriage, premature birth, and low birth weight. It is recommended that pregnant women limit their caffeine consumption to no more than 200 milligrams per day, which is roughly equivalent to one 350ml cup of coffee.

Tips for safe caffeine consumption

If you enjoy caffeine, there are ways to consume it safely and responsibly.5 Here are some tips to help you enjoy caffeine without negative effects:

• Know your limits: Everyone has a different tolerance for caffeine. Pay attention to how your body responds to caffeine and adjust your consumption accordingly. If you notice negative effects such as anxiety, nervousness, or insomnia, consider reducing your caffeine consumption.

• Choose your sources wisely: Caffeine is found in a variety of foods and beverages, but some sources are higher in caffeine than others. Coffee and energy drinks, for example, can contain much higher levels of caffeine than tea or chocolate. Be mindful of the caffeine content in the foods and beverages you consume.

• Time your consumption: Caffeine can have a half-life of several hours, which means that it can stay in your system for a long time. If you consume caffeine late in the day, it can interfere with your sleep. Try to avoid consuming caffeine within several hours of bedtime to ensure a good night's sleep.

• Stay hydrated: Caffeine is a diuretic, which means that it can increase urine output and lead to dehydration. Make sure to drink plenty of water and other hydrating fluids throughout the day, especially if you consume caffeine.

• Talk to your healthcare provider: If you have any concerns about your caffeine consumption or how it may be affecting your health, talk to your healthcare provider. They can provide guidance on safe caffeine consumption and help you manage any potential negative effects of caffeine.

• Consider alternatives: If you find that caffeine is negatively affecting your health or you want to reduce your consumption, consider alternative ways to boost your energy and focus. Exercise, getting enough sleep, and staying hydrated can all help to improve your energy levels and cognitive function.

• Don't rely on caffeine to mask underlying health issues: If you find that you need caffeine to get through the day, it may be a sign of an underlying health issue such as sleep deprivation or a thyroid disorder. Rather than relying on caffeine to mask these issues, seek medical advice to address the root cause.6

Caffeine is a widely consumed substance that can have both positive and negative effects on the body. While caffeine can help to improve alertness, cognitive function, and physical performance, excessive consumption can lead to negative effects such as anxiety, insomnia, and dehydration. To enjoy caffeine safely and responsibly, it is important to know your limits, choose your sources wisely, time your consumption, stay hydrated, and talk to your healthcare provider if you have any concerns.

1Pharmacology of Caffeine: https://www.ncbi.nlm.nih.gov/books/NBK223808/

2Coffee: https://www.hsph.harvard.edu/nutritionsource/food-features/coffee/

3The effect of caffeine on the risk and progression of Parkinson’s disease: https://www. ncbi.nlm.nih.gov/pmc/articles/PMC7353179/

4Coffee consumption and risk of hepatocellular carcinoma and intrahepatic cholangiocarcinoma by sex: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4576990/

5Caffeine: https://adf.org.au/drug-facts/caffeine/

6Fatigue: https://www.healthdirect.gov.au/fatigue

Taking pneumonia seriously

PNEUMONIA IS A SERIOUS RESPIRATORY INFECTION WHICH CAN AFFECT PEOPLE OF ALL AGES. GLOBALLY, IT IS RESPONSIBLE FOR AROUND 14% OF ALL DEATHS IN CHILDREN UNDER THE AGE OF FIVE AND IS ONE OF THE LEADING CAUSES OF HOSPITALISATION AND DEATH AMONG ADULTS.1,2

The causes

Pneumonia is an infection of the lungs. It can be caused by bacteria, viruses, fungi, or parasites. The bacterial type of pneumonia is most commonly caused by Streptococcus pneumoniae. The most common cause of viral pneumonia, however, is the flu virus (COVID-19 is part of the same family as the flu virus, which is why pneumonia can be a serious complication of COVID).3 Meanwhile, fungal pneumonia is more commonly seen in people with weakened immune systems, such as those with HIV/AIDS or who have had an organ transplant. Community-acquired pneumonia refers to a location of transmission rather than a method. It includes infections that occur outside of healthcare settings such as through proximity to the virus in a home or other enclosed area. This type is spread by droplets from coughing or sneezing, or through contact with contaminated surfaces.3

Hospital-acquired pneumonia (HAP), on the other hand, refers to infections that develop during or after a hospital stay. Patients on ventilators or with a weakened immune system are at a higher risk of developing HAP.4 HAP is often caused by bacteria which are resistant to antibiotics, which can make it more difficult to treat.

The symptoms

Pneumonia symptoms can vary, depending on the cause and severity of the infection. They include:3

• Coughing (with or without mucus)

• Fever

• Chills

• Shortness of breath

• Chest pain

• Fatigue

• Sweating

• Headache

• Muscle pain

The diagnosis

If you suspect you may have pneumonia, you should seek medical attention right away. Your Doctor will likely perform a physical exam and may order a chest X-ray or other imaging tests to look for signs of infection in your lungs. They may also order blood tests to check for signs of infection, such as an elevated white blood cell count.

In some cases, they may collect a sample of your sputum (mucus coughed up from your lungs) or your blood to identify whether your pneumonia is bacterial, viral or fungal.5 Alternatively, a PCR or antigen detection may help identify parasitic pneumonia. This information can help to guide treatment decisions.

Treating pneumonia

Treatment will depend on the cause and severity of the infection. In most cases, antibiotics are prescribed for bacterial pneumonia, while antivirals are used to treat viral pneumonia and fungal pneumonia is treated with antifungal medications.

Any course of antibiotics should be completed, even if you start feeling better before the medication is finished. If you don’t complete the course this could lead to the development of antibiotic-resistant bacteria, which could be more difficult to treat in the future.

Other treatments may also be recommended to help manage symptoms and support your recovery, such as:3

• rest and hydration to help your body fight off the infection and recover more quickly

• breathing treatments to help open up your airways and improve your breathing

• oxygen therapy to ensure you’re getting enough oxygen

• hospitalisation for patients with severe pneumonia, for close monitoring and specialist treatment.

Preventing pneumonia

Pneumonia should be taken seriously. In severe cases, it can lead to respiratory failure, sepsis, and even death.3 Those at a higher risk of developing pneumonia need to take steps to avoid it, for example:6

• Getting vaccinated:3 There is vaccine protection against certain types of bacterial and viral pneumonia, such as the pneumococcal vaccine for a common cause of bacterial pneumonia. The flu vaccine can also help reduce the risk of viral pneumonia. Your local healthcare provider can talk you through your options.

• Practising good hygiene: Wash your hands frequently, and avoid close contact with people who are sick.

• Quitting smoking: Lung damage caused by smoking can make it more difficult for the body to fight off infections like pneumonia. Giving it up can help reduce the risk of pneumonia and other respiratory infections.

• Managing underlying health conditions: Chronic conditions like diabetes, heart disease and COPD can weaken the immune system and increase the risk of pneumonia. Managing these conditions through medication and lifestyle changes can help to reduce that risk.

If you suspect that you are at a higher risk of developing pneumonia, talk to your healthcare provider about how to protect yourself and manage any underlying health conditions. With proper prevention and treatment, many cases of pneumonia can be successfully managed and resolved.

1Pneumonia in children: https://www.who.int/news-room/fact-sheets/detail/pneumonia

2Community-acquired pneumonia requiring hospitalization among US adults: https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC4728150/

3Pneumonia https://www.healthdirect.gov.au/pneumonia

4Hospital-acquired pneumonia: https://www.msdmanuals.com/en-au/home/lung-andairway-disorders/pneumonia/hospital-acquired-pneumonia

5Routine sputum culture: https://www.healthline.com/health/routine-sputum-culture

6Pneumonia: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ pneumonia

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Better go to Blooms

YOUR LOCAL PHARMACY PLAYS A VITAL ROLE IN DELIVERING SAFE, AFFORDABLE AND ACCESSIBLE HEALTHCARE TO AUSTRALIAN COMMUNITIES. IN ADDITION TO HEALTH SERVICES SUCH AS MEDICATION MANAGEMENT AND REVIEW (HELPING PEOPLE TAKE THE RIGHT MEDICATION IN THE RIGHT DOSE AT THE RIGHT TIME), BLOOD PRESSURE CHECKS, CHOLESTEROL SCREENING, AND DIABETES MONITORING, COMMUNITY PHARMACIES PROVIDE AN IMPORTANT POINT OF CONNECTION AND SUPPORT FOR OUR PATIENTS AND CUSTOMERS.

Pharmacists are the third most trusted profession in Australia, providing free healthcare and advice after hours, on public holidays, and during challenging times like the COVID-19 pandemic.1 Australian pharmacies receive over 350 million visits each year, with 95% of customers and patients satisfied with the support and care they receive.1 For many people, these visits are highly important to their health, because they are collecting vital medication. For others, it is a chance to discuss their health with someone who knows them and lives in their community.

While many pharmacies have shifted the focus towards price, as a community pharmacy, your local Blooms

The Chemist has continued to prioritise expert care and genuine support in the moments that matter.

Having a healthcare expert on hand who is knowledgeable about you and your needs, and who is part of your community, is invaluable – and can have a huge impact on healthcare outcomes.

How Pharmacists work with other healthcare professionals

Pharmacists work in conjunction with other healthcare professionals to ensure patients and customers receive the best possible treatment, healthcare advice and support in their wellbeing journey.4

These other types of healthcare roles include:

• Physicians/Doctors: Also known as General Practitioners (GPs), they work in places like hospitals, clinics and private practices. They collaborate with Pharmacists through building relationships with their patients, and working with the patient and Pharmacist to determine the most appropriate. They may specialise, for example in fields such as paediatrics, cardiology or oncology. Doctors are the most common healthcare professional to prescribe medication for a Pharmacist to dispense.

• Nurses: Nurses provide critical care and support for patients. They can administer medication, monitor vital signs, and help with routine activities like bathing and eating. This includes registered nurses, licensed practical nurses, and nurse practitioners. Nurses play a crucial role in hospitals leading and supporting treatment, and may help a Doctor determine what to prescribe.

• Psychiatrists: The primary role of psychiatrists is to diagnose and treat mental health disorders such as anxiety, depression and post-traumatic stress disorder. Their treatments can include talk therapy, cognitive-behavioural therapy and medication. They often work closely with Pharmacists to ensure the correct balance of medications are being taken.

What can you get at Blooms?

Some of the health services offered by Blooms The Chemist pharmacies include:

Blood pressure evaluation

This measures the pressure of blood against the walls of your arteries as your heart pumps blood around your body. You should get your blood pressure checked regularly, especially as high blood pressure (hypertension) has virtually no symptoms. Left untreated, high blood pressure can lead to stroke, heart disease, heart attack, diabetes and other conditions.

Cholesterol screening

Cholesterol is a type of fat used in many of the body’s processes. Abnormally high cholesterol levels may not give you any symptoms, but can lead to a heart attack or stroke. A blood test is the best way to check how much cholesterol and other kinds of fat are in your blood.

Diabetes monitoring

This screens your blood glucose levels, and the test is used if you’re at higher risk of developing type 2 diabetes or have recently been diagnosed with diabetes. 1.5 million Australians now live with diabetes, so it’s an important test.2

Healthy mind checkup

This involves a private conversation about your mental health between you and your local Blooms Pharmacist, or a trained mental health first aider within the pharmacy. You can reach out if you're worried about yourself or someone else, or just need advice on any medication you may be taking.

Iron testing

Maintaining the right iron level in your blood is vital for ensuring that enough oxygen is distributed throughout your body, otherwise you’ll feel weak and tired.3 We can check this for you at Blooms The Chemist by measuring your haemoglobin, a component of blood which can indicate low blood iron levels.

Sleep apnoea testing

Nearly three million Australians have obstructive sleep apnoea (OSA). This disrupts their sleep, affects their quality of life, and even increases their risk of developing conditions such as high blood pressure, diabetes and heart disease. Many Australians with OSA don’t even know they have it, so it could be important to get tested.

Stroke risk assessment

Around one in six Australians will have a stroke during their lifetime. A stroke risk assessment at Blooms takes less than 10 minutes and could be your first step towards preventing a stroke. Your Pharmacist will take your blood pressure and ask a series of simple lifestyle, family history and age-related questions in order to assess your overall risk of stroke.

1Vital facts on community pharmacy: https://www.guild.org.au/__data/assets/pdf_file/0020/12908/Vital-facts-on-community-pharmacy.pdf

2About diabetes: https://www.diabetesaustralia.com.au/about-diabetes/#:~:text=Facts %20about%20diabetes&text=There%20are%20currently%20almost%201.5,silent%2C%20 undiagnosed%20type%202%20diabetes.

3Red blood cells and why they are important: https://www.redcrossblood.org/donate-blood/dlp/red-blood-cells.html

4Hospital staff roles: https://www.betterhealth.vic.gov.au/health/servicesandsupport/hospital-staff-roles

Winter skin survival

WINTER CAN BE A DIFFICULT TIME FOR YOUR SKIN, ESPECIALLY IF YOU HAVE A SENSITIVE FACE OR HANDS. COLD DRY OUTDOOR AIR, AND WARM DRY INDOOR AIR, CAN CAUSE YOUR SKIN TO LOSE ITS NATURAL OILS. THIS CAN LEAD TO DRYNESS, ITCHINESS, AND EVEN CRACKING. YOUR LOCAL BLOOMS THE CHEMIST MAY BE ABLE TO HELP PROTECT YOUR SKIN THIS WINTER – IN THE MEANTIME, HERE ARE OUR EXPERT TIPS.

Every person's skin is unique, which means that what works for your friend or family member may not work for you. So, if you have particularly dry or sensitive skin, it's wise to talk to a skincare professional or dermatologist about the best course of action for your specific skincare needs.

Remember to treat your skin more delicately during the cooler months; avoid harsh scrubbing, excessive cleansing, and picking at any dry spots or flaky areas.

Here’s our advice to help you look after your skin during the colder months:

Check your moisturiser

Opt for a moisturiser that's rich and nourishing. Moisturisers will often advertise various extra benefits like vitamins, but the most important thing is that a moisturiser should trap water and prevent it from evaporating off your skin.1 The ingredients often include:

• Occlusives: That’s what prevents the evaporation

• Humectants: Which draw in water from the surrounding air and deeper skin layers

• Emollients: Which keep the skin feeling smooth.

Moisturise at least once a day in Winter to help prevent dry skin. For best results, apply creams (rather than lotions) two to three minutes after a shower. Avoid moisturisers that contain alcohol, as that can further dry your skin.

Stay hydrated

Drinking plenty of liquids – think water and herbal teas – can help hydrate your skin from within. Avoid too much alcohol or caffeine, as these can also be dehydrating.

Protect your lips

Winter weather can be particularly harsh on your lips, which can become dry, cracked, and painful. Use a lip balm to keep your skin feeling smooth and supple; opt for one containing natural oils, like coconut oil, shea butter or beeswax. Re-apply regularly throughout the day. Avoid licking your lips, as this can further dry them out, and pulling at the dry skin, which can damage your lips.2

Exfoliate gently

Removing dead skin cells, and promoting new growth of healthy skin, needs to be done gently in Winter because your skin may already be dry and sensitive.3 Be sure to follow up with a moisturiser.

Use a humidifier

Indoor heating can be very drying. A home humidifier can help put moisture back into the air, keeping your skin hydrated and preventing it from drying out.4 Clean your humidifier regularly to avoid bacteria and mould build-up.

Protect your hands

Your hands are particularly susceptible to dryness and cracking during Winter, as they are heavily exposed to cold weather and dry air. Wear gloves when you’re outside, and moisturise after washing your hands to replace the lost moisture. Wear gloves when you’re outside, and moisturise after washing your hands to keep them feeling soft.

Avoid harsh chemicals

Chemicals in some soaps, cleansers, detergents and dishwashing liquids can be particularly damaging to your skin at a time when your face and hands are at their most vulnerable.5 Choose pH-balanced soaps, a soap designed for sensitive skin, or a soap-free wash. Alcohol-based products can also have a drying effect on the skin, so reducing the use of these may keep your skin more balanced.

Stay active

Regular exercise can help to improve circulation and reduce stress, which promotes healthy skin. Aim to get at least 30 minutes of moderate exercise most days of the week, and stay hydrated before, during, and after your workout.

Get enough sleep

Plenty of rest is good for the skin,6 because your body repairs and regenerates itself during sleep. It's recommended we get at least seven to eight hours of sleep each night, and establishing a good sleep routine can help you achieve this.

Focus on whole foods

It’s important to nourish your skin6 from within. A healthy diet rich in antioxidants, vitamins and minerals is especially helpful in Winter, so incorporate berries, leafy greens, nuts and fatty fish.

1Moisturizers: Do they work? : https://www.health.harvard.edu/staying-healthy/moist urizers-do-they-work

2Health check: Why do we get dry skin in winter?: https://theconversation.com/healthcheck-why-do-we-get-dry-skin-in-winter-60849

3Healthy aging – the skin: https://www.betterhealth.vic.gov.au/health/conditionsand treatments/healthy-ageing-the-skin

4What to do about dry skin in winter: https://www.health.harvard.edu/womens-health/ what-to-do-about-dry-skin-in-winter

5Cleansing without compromise: https://pubmed.ncbi.nlm.nih.gov/14728695/

67 essential winter skin care tips: https://www.medibank.com.au/livebetter/be-mag azine/wellbeing/7-essential-winter-skin-care-tips/

Keep it together

COOLER TEMPERATURES CAN OFTEN MAKE US FEEL AS IF WE WANT TO SOCIALISE LESS AND HIBERNATE AT HOME. YET WE KNOW THE IMPORTANCE OF COMMUNITY AND CONNECTION WHEN IT COMES TO OUR EMOTIONAL AND PSYCHOLOGICAL WELLBEING. THESE ACTIVITIES CAN BE DONE IN PAIRS OR A GROUP, SO YOU CAN CONTINUE CONNECTING DURING THE COLDER MONTHS.

Early-morning run

It might be dark in the early morning, but there are running groups that start and finish runs before most of us are awake. Running this early provides an endorphin hit to kick-start your day, and gives you a great sense of purpose.1 Running in a group makes you show up, keeps you accountable, and provides a mix of human contact, support or competition – depending on your priorities.

Group walks or hikes

Hiking in a group can be a positive way to stay active and connected during Winter. Whether you explore local parks, nature reserves, or scenic trails, getting outdoors and moving your body can help combat seasonal affective disorder (SAD) and improve overall health and wellbeing.2 Exercise, time with others and the landscape all help to make walking a Winter winner.

Fitness classes

From yoga and pilates to Zumba and high-intensity interval training (HIIT), group fitness classes are a good way to stay active and in touch during the colder months. Many gyms and studios offer discounted rates for group classes, making them an affordable option. It can also be a fun way to experiment with different activities.

Swimming

Whether you enjoy lap swimming, water aerobics or water polo, indoor swimming pools provide a great way to stay active. Also, they're usually inclusive: indoor pools can be a fun activity whether you're relaxing alone, competing with friends, or spending time with family. Often they'll have support for those with disabilities too - talk to your local pool staff members for information on flotation devices, accessible entrances, and tailored classes.

Indoor sports leagues

If you prefer team sports, how about joining an indoor sports league? Plenty of teams are looking for new members. You could try basketball, soccer, volleyball, or something different entirely. Even a casual game of shooting practice or playing a mini-game (a game with reduced players and played on a smaller field) is a good way to get involved.

Dance classes

For a bit of extra fun and for meeting new people, consider ballroom dancing, hip hop, line-dancing, salsa, or any other form of dancing. There are plenty of options for group dance classes in Australia.

Cooking

Joining a group cooking class will mean learning new recipes and ingredients, and testing out your new skills on your family and friends. You’ll stay social while learning lifelong skills.

Spa evenings

Get together for an evening of fun with beauty face masks, manicures or anything else. Available at most pharmacies, face masks can be a great laugh (even Instagrammable). A bit of shared self-care goes a long way for your mental health, especially as a good excuse for a glass of wine, some treats, and a chat.

Group meditation or mindfulness

The longer days and lack of sunlight can contribute to a lower mood, and group medication or mindfulness can be a healthy way to improve coping mechanisms.3 Whether you join an existing group or start your own, meditation and mindfulness can bring calm and connection during the colder months.

Group games or trivia nights

The season provides the perfect opportunity to gather friends and family for a cosy night of games or trivia. This low-key activity provides a fun and relaxing way to socialise and unwind when the temperatures drop.

1Group exercise for beginners: https://www.healthdirect.gov.au/group-exercisefor-beginners#

2Seasonal Affective Disorder (SAD): https://www.helpguide.org/articles/depression/ seasonal-affective-disorder-sad.htm#

3Benefits of mindfulness: https://www.helpguide.org/harvard/benefits-of-mindfulness. htm

Learn to love your immune system

OUR IMMUNE SYSTEM IS A COMPLEX NETWORK OF CELLS, TISSUES, AND ORGANS WHICH WORK TOGETHER TO DEFEND THE BODY AGAINST BACTERIA, VIRUSES OR PARASITES, HELPING US TO STAY HEALTHY.

The main role of our immune system is to recognise and destroy foreign invaders while leaving our own healthy cells untouched. These invaders are called pathogens, and they include bacteria, viruses and parasites. Like any other part of us, our immune system is affected by how we treat our body and the environment around us.

How does our immune system work?

When the immune system encounters an ‘invader’, it responds. There are two main types of immune response:1

The innate immune response is the body's first line of defence against pathogens. It begins with physical, chemical and biological barriers which are always present, such as skin, mucous membranes (the lining of some organs and cavities) and stomach acid. If an invader manages to get past these barriers, the innate immune system triggers inflammation. Most of us associate inflammation negatively with pain or swelling, but as long as it doesn’t become excessive, it’s actually a key tool in healing. That inflammation then summons white blood cells to the site of the invasion, which release proteins to kill or cancel out the invading pathogen.

The adaptive immune response is a more targeted, and develops over time as the body encounters specific invaders and learns how to fight

them off. That’s why it’s also called the ‘acquired’ immune system. This is the principle behind vaccinations, because they stimulate the body’s adaptive immunity. With some diseases, like the measles, once we’ve been infected then our immune system can protect us for life; with others, such as coronaviruses (like the flu and COVID-19), we need repeat vaccinations.

An adaptive immune response activates cells called T and B lymphocytes, which can recognise and attack known pathogens. They produce antibodies which attach themselves to proteins on the invader, ‘tagging’ it to be destroyed by other immune cells. Throughout this process the immune system continues to learn and remember, so your body can spot those same pathogens in future and respond more quickly and effectively

When the response turns inwards

Our immune system is designed not to overreact, or to attack the body's own healthy cells. However, like anything, it can malfunction. This can result in autoimmune disorders such as rheumatoid arthritis, lupus and multiple sclerosis. It can also lead to another category of conditions called immune deficiencies.

It’s easy to take our immune system for granted because we barely notice it working – until we feel annoyed when we experience inflammation (which is usually an important aspect of healing!). So we’ve put together some positive ways you can support your immune system.

Just remember that – despite a lot of claims in the market –you can’t actually boost your immune system. So, for example, although eating the right foods and sleeping well can help your immune system, eating more of certain foods, or extra sleep, won’t have any additional effect.

• Eat a healthy diet: Nutrients like vitamin C, vitamin E, zinc and selenium are essential for a healthy immune system. Make sure to eat plenty of colourful fruits and vegetables like oranges, kiwis, spinach, kale, carrots and broccoli. Wholegrains are good, as are lean proteins like fish, chicken, beans, and lentils. Healthy fats like nuts, seeds, and avocado can also provide essential nutrients. Meanwhile, processed foods, sugary drinks and saturated fats can get in the way of your immune system.2

• Get enough sleep: During sleep, your body produces cytokines which help fight off infection and inflammation. Not getting enough sleep can decrease the production of these cytokines and weaken your immune system. Aim for seven to eight hours of sleep per night, and try to establish a regular sleep schedule as this can increase the benefits.3

• Manage stress: Chronic stress can weaken your immune system by increasing cortisol levels, which can decrease the production of cytokines. Meditation, deep breathing or yoga can help reduce stress levels.4

• Stay hydrated: Drinking plenty of water can help flush out toxins and keep your immune system functioning properly. If you’re used to mild dehydration, try to listen to your body and drink when you feel thirsty; this can have a significant impact. Aim for several glasses of water a day, and avoid with sugary drinks which can lead to unnecessary inflammation.

• Exercise regularly: This can support your immune system by increasing circulation, reducing stress hormones and helping to flush out toxins. It can also stimulate those white blood cells so crucial to the immune response. Try to do at least 30 minutes of moderate exercise most days of the week, such as brisk walking, cycling, or swimming.5

• Spend time outdoors: Vitamin D is essential for a healthy immune system, so aim to spend at least 20-30 minutes outside each day (ideally in the morning or late afternoon when the sun's rays are less intense). Exposure to sunlight

enables your body to manufacture its own vitamin D. However, remember to wear sunscreen and protect your skin from sun damage.6

• Take vitamins and supplements: You should only turn to these if you’re struggling to get the right nutrition through your diet. You should also talk to your Doctor first, as some supplements can interfere with medications, or have side effects.4 Probiotics and echinacea could help support a healthy immune system, and you may need vitamin D if you’re deficient.

• Practice good hygiene: This is important for preventing the spread of pathogens and reducing everyone’s risk of illness. Wash your hands regularly with soap and water for at least 20 seconds, especially after using the bathroom, before eating and after being in public places. Avoid touching your face, cover your mouth and nose when coughing or sneezing, and stay home when you're sick.4

• Avoid smoking and excessive alcohol consumption: These can weaken your immune system and increase your risk of illness. Quitting smoking and watching how much you drink can help you stay healthier.

• Stay connected with loved ones: Social isolation and loneliness can weaken your immune system.7 Make time for social activities, reach out to friends and family, and consider joining a social group or club.

• Laugh more: Laughter can help reduce stress hormones and increase the production of immunity-boosting cytokines. So try to incorporate some humour into your day, whether that’s funny movies or books, or spending time with friends who make you laugh. Studies have shown that even fake smiling and laughing create genuine hormonal responses, so you may be able to trick your body into releasing those cytokines.8

• Practice good dental hygiene: Poor dental hygiene can lead to gum disease, which can cause unwanted inflammation and weaken your immune system.9 Brush your teeth at least twice a day, floss daily, and visit your dentist regularly for check-ups and cleanings.

• Stay up to date on your health screenings: Regular health screenings, such as checking for iron deficiency and high blood pressure, can help prevent serious conditions from developing. You should also stay vaccinated, to protect yourself against illnesses like the flu. Discuss these options with your local healthcare professional and see if any vaccinations or health services are right for you.

1How does the immune system work?: https://www.ncbi.nlm.nih.gov/books/NBK279364/

2Nutrition and immunity: https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/

3Sleep and immune function: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

49 ways to boost your body’s natural defenses: https://www.healthline.com/nutrition/how-to-boost-immune-health

5Exercise and your immune system: https://www.gundersenhealth.org/health-wellness/move/exercise-and-your-immune-system

6Nature exposure and its effects on immune system functioning: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7913501/

7Two distinct immune pathways linking social relationships with health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7025456/

8Humor and laughter may influence health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2686627/

9Gum disease: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/gum-disease

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Medically diagnosed cystitis is inflammation of the bladder. It is usually caused by a bacterial infection and is the most common type of Urinary Tract Infection (UTI).

Medically diagnosed cystitis is inflammation of the bladder. It is usually caused by a bacterial infection and is the most common type of Urinary Tract Infection (UTI).

Medically diagnosed cystitis is inflammation of the bladder. It is usually caused by a bacterial infection and is the most common type of Urinary Tract Infection (UTI).

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COMMON SYMPTOMS

• Burning sensation when urinating

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• Can only be used once initial infection has been treated

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.

The sunshine vitamin

VITAMIN D, POPULARLY KNOWN AS THE ‘SUNSHINE VITAMIN’, PLAYS AN IMPORTANT ROLE IN MAINTAINING GOOD HEALTH. IT IS PRODUCED NATURALLY IN THE SKIN WHEN YOU’RE EXPOSED TO SUNLIGHT, BUT IS ALSO FOUND IN FOODS AND CAN BE OBTAINED FROM SUPPLEMENTS. IT’S IMPORTANT TO ENSURE YOU GET ENOUGH OF THIS ESSENTIAL NUTRIENT.

What is vitamin D?

Vitamin D is a fat-soluble vitamin that keeps our bones healthy. It helps your body to absorb calcium from food, regulates the amount of calcium in your blood, and strengthens your skeleton. It also assists with hormone function, nervous system regulation, and supporting your immune system.

Vitamin D comes in two forms:

• Vitamin D2 (ergocalciferol) which comes from plant sources and can be found in fortified food as well as some supplements

• Vitamin D3 (cholecalciferol) which is produced through sunlight on our skin, and is also found in some meats and supplements. When strong sun rays known as UVB rays hit our skin, they break down natural steroids. This is what creates a chemical reaction and forms our vitamin D.

Benefits of vitamin D

One of the most well-known benefits of vitamin D is its role in promoting strong bones. It helps the body absorb calcium and phosphorus, which are essential for bone growth and development.1 Without enough vitamin D, bones can become susceptible to conditions such as osteoporosis (weak and brittle bones) and arthritis.

Vitamin D also plays a role in immunity, helping the body fight off infections and diseases. It has been linked to a lower risk of respiratory infections such as the common cold and flu,2 and might even help prevent certain types of cancer, such as breast and colon.

In addition, vitamin D plays a role in mental health. Studies have found that people with depression are more likely to have low vitamin D levels. Increasing vitamin D intake through sunlight, diet or supplements may improve symptoms of depression and anxiety.3

Risks of deficiency

Almost one in four Australian adults are deficient in vitamin D.4 There are several reasons for this, one of which is the lack of sun exposure. Even in Australia, staying indoors to avoid the sun, or slathering on the sun lotion, can prevent the production of vitamin D. Covering the skin for religious or cultural reasons can also have an effect.5

Diet can also be a factor. Few foods naturally contain vitamin D, and those that do tend to be fatty or oily. That’s because vitamin D is one of the four vitamins (A, D, E and K) which are only found in fatty foods, such as oily fish and egg yolks. Most of these aren’t commonly consumed in quantities sufficient enough to deliver the required amount of the vitamin.6 Plus, people who are vegan, or who follow restrictive (and especially low-fat) diets may not get enough vitamin D.

The consequences of deficiency can be serious. In addition to weakened bones, it has been linked to an increased risk of several chronic diseases, including heart disease, diabetes and multiple sclerosis.2,6 Children who are deficient in vitamin D may develop rickets, a condition that causes weak bones and deformities.7

Getting enough vitamin D

The best (and cheapest!) way to get vitamin D is through sunlight. The body produces vitamin D when the skin is exposed to UVB rays from the sun. However, the amount of vitamin D produced depends on several factors, including time of day, season, and your skin colour.6

Sunlight: For most Australians, spending 10-15 minutes a day in the sun, without sunscreen, is enough to produce adequate amounts of vitamin D.5 However, people with darker skin may need longer to produce the same amount. Take care, though: time spent uncovered in the sun will be different in Brisbane in summer compared to Hobart during winter.

Foods: Oily fish, such as salmon, tuna and mackerel, is a good source of vitamin D, as are egg yolks. Fortified foods, such as milk and cereal, can have vitamin D added during production. However, it can be difficult to get enough vitamin D from food alone, especially for people with restrictive diets.6

Supplements: These come in various forms, including tablets, capsules, and drops. The recommended daily intake of vitamin D varies by age and other factors, but in general, adults should aim for 600-800 IU per day. If you’re curious about your vitamin D levels, your local Blooms The Chemist Pharmacist can take you through your options.

Too much vitamin D

Excessive amounts can be harmful. It can lead to hypercalcemia, which is excess calcium in the blood. This can cause nausea, vomiting and confusion. The biggest risk factor is the danger of sun damage from excessive exposure to UV rays without protection.6 Ensure you check the conditions if you plan to spend a lot of time uncovered in the sun, and don't overdose on UV rays by staying out too long or being unprotected.

Like most vitamins, vitamin D keeps us healthy and well. Ensuring you spend time outside – in sun-safe conditions – is a simple way to make sure you receive your daily dose. If necessary, adding to your diet with vitamin D-heavy foods or supplements can also provide a boost your bones may thank you for.

1Vitamin D and bone health: https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC3257679/

2Vitamin D and the immune system: https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC3166406/

3Association between vitamin D supplementation and mental health in healthy adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8584834/

4Vitamin D: https://www.abs.gov.au/articles/vitamin-d

5Vitamin D and bone health: https://healthybonesaustralia.org.au/your-bone-health/ vitamin-d-bone-health/

6Vitamin D and your health: https://www.healthdirect.gov.au/vitamin-d-and-yourhealth#

7Rickets: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ rickets

Oral, rectal or underarm use

*Result times may vary due to the individual and method used.

2 decimal places for basal body temperature tracking

Water resistant (IP27)

Always read the label and follow the directions for use.

Hearth to heart:

sharing winter foods

EATING WITH OTHER PEOPLE CAN BENEFIT YOUR PHYSICAL, MENTAL AND SOCIAL WELLBEING. WHETHER YOU’RE SHARING A MEAL WITH FRIENDS, FAMILY OR COLLEAGUES, IT CAN DEVELOP A SENSE OF CONNECTION AND COMMUNITY, ENHANCING THE ENJOYMENT OF YOUR FOOD AS WELL AS AN APPRECIATION FOR DIFFERENT CULTURES AND TRADITIONS.

As the temperature drops and the days get shorter, there's nothing like a hearty, warming meal to help combat the Winter chill. Whether you're looking for a comforting bowl of soup or a filling casserole, the best part of cooking in winter is sharing the results (and hopefully the cleaning-up!) with your friends or family.

Next time you have the chance to share a meal with others, embrace it – it may just be one of the best things you can do for your health and wellbeing.

Why eat together?

Better digestion: When we eat with others, we tend to eat more slowly and chew our food more thoroughly.1 This can help with digestion and nutrient absorption, and reduce bloating and indigestion. This is particularly beneficial if you usually eat while looking at your phone or TV, which discourages thoughtful eating. Improved mental wellbeing: Eating with others can provide a sense of connection and social support, which is important for mental health and wellbeing. It can provide a sense of comfort and relaxation, and reduce feelings of loneliness and isolation.2 Food has been bringing people together since humans first walked the Earth, and our brains are still hardwired to appreciate that ritual.

Healthier food choices: When we eat with others, we may be more likely to choose healthier food options. Food is an expression of love

and caring, so we often make more effort when cooking for others. We're likely to choose fresh and enticing ingredients, and fewer processed foods.3

Increased enjoyment: Shared mealtimes can be more enjoyable and satisfying, creating a sense of warmth and intimacy. This in turn can enhance our appreciation of the flavours and textures of the food 2 Improved social skills: Eating with others means we engage in conversation, listen attentively and take more care with our table manners.

Increased cultural awareness: ‘Breaking bread’ together is an important part of many cultural and religious traditions, and can help build a sense of community and shared identity. Eating with people from different cultural backgrounds can increase our appreciation of different food traditions and customs, helping us to learn about their food, language and customs, It can be a great way to promote understanding and respect across cultural divides.

1Breaking bread: the functions ofsocial eating: https://link.springer.com/article/10.1007 /s40750-017-0061-4

2Social eating connects communities: https://www.ox.ac.uk/news/2017-03-16-social eating-connects-communities

3Diet and health benefits associated with in-home eating and sharing meals at home: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915304/

Parenting is Hard…

Skincare Shouldn’t Be

Meet Our Team

Blooms The Chemist Glenorchy

Get to know some of the team

Trish

My best piece of health advice is to take time out for you. Pamper yourself. Refill your bucket. This can help keep your mind clear and recharge your whole self.

Kylie

The best part of my role is to help people feel valued and safe, and to help them to understand they can trust us and can count on us.

Theresa

The best part about working in Glenorchy is definitely the people! Most of our customers love a chat, and we are able to build that trust with them.

Charlene

My health tip is to seek support from the right sources. Our Pharmacists are easily accessible healthcare professionals. Our team is filled with people with the passion, knowledge and commitment to assist you in your health care journey.

What’s on at your Blooms The Chemist

Iron screening

Your iron levels have a big impact on how you function day-to-day. If you have too little you could experience fatigue, breathlessness, decreased immunity or even be anaemic (insufficient red blood cells). If you have too much, it can be toxic – it’s all about balance.

Low iron affects around 5% of Australia’s population.

At Blooms The Chemist you can check your total iron levels with a quick iron screening check.

Blood glucose monitoring

Blood glucose monitoring helps to manage your risk of diabetes, a condition in which your body has trouble converting glucose (sugar) into energy. With 1.5 million people in Australia living with diabetes, it's important to check your blood glucose levels and see if you are at risk of being diagnosed.

It can assist those recently diagnosed, or those with higher risk of developing Type 2 diabetes. However, this test may not confirm if you have diabetes, as a high blood glucose reading only indicates that there may be an issue.

Stroke risk sssessment

Stroke is one of Australia’s biggest killers and a leading cause of disability. Stroke kills more women than breast cancer and more men than prostate cancer. The good news is that more than 80% of strokes can be prevented. At Blooms The Chemist, we offer a free and quick stroke risk assessment service. This involves a short list of questions about your age, gender, lifestyle, and familial history to assess your risk of developing a stroke over the next five years.

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

bloomsthechemist.com.au