PHARMACY Matters

by Anthony Piggott of Piggott’s Pharmacies: Blackbutt, Branxton, Huntlee, Lambton and Merewether

Vitamins

Our bodies need vitamins to stay healthy. Vitamins help body cells work properly. They can also help to treat some health problems. The best source of most vitamins is a healthy diet. Some people also need to take vitamin supplements. But taking more vitamins than your body needs can be harmful. Ask a doctor, pharmacist, dietitian or naturopath for advice.

Body cells need vitamins, but if you take more vitamins than your body needs, the levels in your body can build up and cause side effects. This is more of a risk with the fat-soluble vitamins such as vitamins

A, D, E and K.

CAN YOU SPARE 2-3 HOURS A WEEK TO VISIT A LOCAL FAMILY?

IF YOU:

✔ are a parent or have direct parenting/ caring experience

✔ love children

✔ are non-judgemental, caring and reliable

✔ have a desire to make a difference in the lives of young children and parents

✔ can attend our free training and preparation course

We will match you to a local family with children 0-5 years needing a little extra support. Our next volunteer preparation course (1 day per week for 6 weeks) starts soon.

Healthy eating

Nutrient Reference Values (NRVs) and Recommended Dietary Intakes (RDIs) are guides to the amounts of vitamins your body needs each day. Most people can get their daily vitamin needs by eating a healthy, balanced diet that includes a lot of different foods. A healthy, balanced diet means: • eating a wide variety of healthy foods every day • eating mainly vegetables, legumes and wholegrain foods (e.g. wholegrain/ wholemeal breads, cereals, pasta, rice, quinoa, couscous) • eating moderate amounts of fruit • eating moderate amounts of lean meat, fish, skinless poultry, eggs, tofu, nuts and seeds • eating moderate amounts of reduced-fat dairy foods (e.g. milk, yoghurt, cheese) • eating small amounts of fat, sugar and salt (e.g. oils, butter, margarine, cakes, desserts, pastries, cream, chips, pizzas, lollies, chocolate, soft drinks, fruit juice) • drinking enough water every day to satisfy your thirst and to keep your urine ‘light-coloured’ (unless a doctor advises you not to) • having no more than two standard alcohol drinks a day. The way food is prepared and cooked can reduce its vitamin content. To keep the vitamins in food: • prepare food just before serving • cook vegetables for only a short time (e.g. steam or microwave) • wash and scrub vegetables instead of peeling them • re-use cooking water in gravies, soups and stews • leave vegetables in large pieces and do not soak them before cooking.

Vitamin supplements

You may not get enough vitamins in your diet to stay healthy if you have: • a poor diet (e.g. eat a lot of ‘junk’ food) • a diet low in certain foods for health, cultural or religious reasons (e.g. people following a vegan diet) • a need for extra vitamins (e.g. while recovering from illness or surgery, while pregnant or breastfeeding) • a lifestyle that can reduce vitamin levels (e.g. get no sun on your skin, smoke cigarettes, consume a large amount of alcohol, use illegal drugs) • a medical condition that can affect vitamin levels (e.g. coeliac disease, ulcerative colitis, cystic fibrosis, gastrectomy) • medicines that can affect vitamin levels (check with your pharmacist) If you don’t get enough vitamins from your diet, you may need to take vitamin supplements. Vitamin supplements are available as tablets, capsules and liquids. Sometimes, vitamins are best given as an injection. Ask a pharmacist or doctor for advice.

Vitamin doses

Go to homestartaustralia.org to register or to find out more call Kat on 4952 9488 or 0456 625 807

It is very important to take a vitamin supplement at the dose recommended on the label. Get medical advice first if you want to take more. Taking high doses of some vitamins can increase the risk of side effects.