For your health and well-being Health Tips
IMMUNITY:
FLU/COLD prevention
BONE and JOINT CARE:
Tips for healthy bone and joints
DIABETES and
WEIGHT MANAGEMENT:
Manage your weight and keep diabetes at bay!
HEART HEALTH CARE:
Keep your heart pumping strong
3 FOR 2
On your
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P11_Guardian Prevention_A5 Catalogue V5.indd 1
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ANY COMBINATION, MANY SAVINGS! *Buy 2 get 1 free on participating brands, lowest value item is free. Valid from 8 Oct - 4 Nov 2015. Terms & conditions apply. Valid for regular priced items only. Excludes promo packs, all milk formulas, diapers, prescription and pharmacy-only medicines, services, newspapers and magazines and bulk purchases by traders. Not applicable for stores located at Changi Airport. rd Anniversary! While stocks last. All information is correct as of 8 Oct 2015. Celebrating Our
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SKIN CARE
30 %
20 %
OFF
$9.70 Simple
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classic soya milk + pancake
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(22 Oct - 4 Nov)
OFF
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OFF
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20
%
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ORAL CARE & EYE CARE 50% OFF
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OFF
$6 Optrex
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09
20 % OFF
2 FOR $38 Complete
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REMEDIES
MAHS1500055
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20
% OFF
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12
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REMEDIES
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0.90
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15 %
SAVE
$$
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13
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14
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10 % OFF
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Happier
Advice
Healthier
Tips
Questions relating to health concerns? Speak to our Guardian Pharmacists today.
We provide the following services: PHARMACY SERVICES AT ALL PHARMACY STORES
• Chronic Disease Management • Minor Ailments Consultation • Medication Review • Travel Medication • Drug Information • Blood Pressure Test • Smoking Cessation Programme
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HEALTHCARE TIPS
flu & cold Cultivate good healthy eating habits Consume more fruits and vegetables which are naturally rich in vitamins and minerals, important for the proper functioning of the immune system
Ensure enough water intake
prevention (by Lee Kah Men, Guardian Pharmacist)
30
Lead an active lifestyle
Exercise frequently, as little as 30 minutes per day for 5 days a week, for good health
Have sufficient rest
Drink around 8 glasses of water per day (about 1.5 to 2.0 liters) to keep the body hydrated
Insufficient sleep can weaken the immune system, therefore it is important to have enough sleep (average 7 to 9 hours of sleep daily for adults)
Practise good hygiene Wash the hands before each meal or after visiting the toilet 20
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15 % OFF
3 FOR 2 Ammeltz
Yoko Yoko 82ml UP $8.75 each
$8.40 Tiger Balm
Neck & Shoulder Rub Boost 50g UP $9.90
MAHS1400316
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PAIN RELIEF
$5.50 Eagle
Pain Relief Patch 5s
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warm coolcompress
Use
Using warm compress will provide short-term relief to the pain and stiffness, and also relax the muscles. Patients may use the warm compress in the morning after they wake up or before they sleep. Patients may either apply hot packs or warm towels on the affected areas for about 15 – 20 minutes. Cold compress, which slows down the blood flow to the affected area and reduces the pain and swelling, may also be used if patient find that they have been putting too much pressure on the joints. However, do not use cold compress if you have poor blood circulation.
Be
active
Exercising, which includes strengthening exercises, will help to ensure that the bones and joints are working well and strengthen the muscles around the joints. Patients may do strengthening exercises 2 – 3 times a week with hand-held weights or resistance bands. These will help to provide relief to the pain and prevent further injury to the joints.
Have sufficient
rest
Sleep deprivation may increase the risk of falls and accidents. Therefore, patients who have joint/ bone health conditions should ensure that they have enough rest by taking breaks or naps during the day and by having a good night sleep. Also, patients should know their limits, and they should not put too much pressure on themselves when carrying out their daily activities.
Vitamin D intake
HEALTHCARE TIPS
BONE AND
JOINT CARE
People usually come to the pharmacy complaining of knee pain. Knee pain can be due to many reasons, including osteoporosis, osteoarthritis, gout arthritis and rheumatoid arthritis. Patients may also experience pain/discomfort in other areas of the body like the ankles, wrists, fingers and hips. Here are some tips to improve bone/ joint strength and to cope with the aches/pain: (by Asmirah, Guardian Pharmacist)
Be in a
safe
environment
Patients, especially the elderly, are at a risk of falling and fractures if they have poor bone/ joint health. Therefore it is always important for patients to always be in a safe environment. A safe environment includes well-lighted, clutter-free rooms, non-slippery floors and tape down carpets/rugs. Families of patients may also consider installing grab bars inside and outside the bathrooms to ensure patients have something to grab on for support.
Calcium intake Sufficient calcium intake is important for both men and women to prevent bone loss. The recommended elemental calcium ranges from 1000 – 1200 milligrams per day, depending on the person’s age. Calcium can be included in diet in different forms. It may be present in milk, and also foodstuff that are fortified with calcium. For convenience, patients may want to purchase calcium supplements from pharmacies with the stated amount of elemental calcium on the products.
Vitamin D helps with the absorption of calcium in the intestines. Patients may spend 5 – 30 minutes under the sun to allow the body to produce its own vitamin D. Patients who are above 70 years old produce less vitamin D; hence they will need higher amounts of vitamin D compared to younger adults. The recommended dietary intake of vitamin D ranges from 600 – 800 units, depending on the age of the patient 22
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Free large cooler bag with purchase of any accu-chek products.
25 %
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$14.85 Hansaplast
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1
$14.95 EACH Lifree Diapers (M / L / XL) 9s - 11s UP $15.95 each
$79.20 Accu-Chek
Ultra Test Strips 3 x 50s UP $179.80
$
Thermoscan 7 OHR Thermometer IRT-6520 1s
OFF
$125 One Touch
SAVE
$169 Braun
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25
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ESSENTIALS
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Diabe disord two typ II diab by insu body inappr insulin in the breakd to ene will usu levels experi sugar health
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Diabetes mellitus is a common chronic disorder, which can be categorised into two types; Type I diabetes mellitus and Type II diabetes mellitus. Type I is characterised by insufficient production of insulin in the body while Type II is characterised by inappropriate response of the body towards insulin. Insulin is the essential hormone in the body that is responsible for the breakdown of glucose and its conversion to energy. People with diabetes mellitus will usually get a rise in their blood sugar levels and if left uncontrolled, they may experience hyperglycemia (high blood sugar level), which may lead to serious health problems.
the Be aware ofoms
sympt
include rglycemia thirst f s of hype o m g to lin p e m sy reased fe f hunger. It is common ation, inc go rin lin u e t n fe e u od d freq -satiate t their blo g and non nsure tha in e c n to rie ts e n sensation e avoid exp t for pati importan are controlled to vels ptoms. sugar le these sym
Maintain A
healthy weight
Obesity contributes to the developme complications in nt of patients with diabe tes. Obese patients are more likely to develop hig h blood pressure and other heart diseases. To prevent this, it is important for diabetics to ma intain a healthy weight (se e the next section).
Diabetes irah, (by Asm ist) Pharmac n ia rd Gua
Weight
Management Set realistic goals
(by Asmirah, Guardian Pharmacist)
It is not just about the number of kilograms. It is also about the healthy rate of weight loss and keeping it off. Consistency rather than sudden changes is the key to losing weight. So, aim to lose 0.5kg to 1kg per week.
Seek support from family and friends Having motivators around will definitely help. Inform your family members and friends so that they can help. They can, for instance, say encouraging words or avoid eating unhealthy food in front of you.
Learn about meal planning Learn about the different types of food and the portions that you should eat. You need to know how to select the correct type of carbohydrates, eat less of saturated and trans-fat and include high-fiber foods in your diet.
P11_Guardian Prevention_A5 Catalogue V5.indd 28
HEALTHCARE TIPS
Patients should inform their healthcare professionals before starting on any weight loss products or diet programs. Here are some tips to consider when losing that extra weight!
Start exercising Exercising helps to lower blood glucose level and reduce the risk of heart diseases. It is recommended to exercise 150 minutes of moderate intensity in a week or 75 minutes of vigorous aerobic exercise over at least three days per week and at least two days of muscle strengthening exercises per week.
Monitor blood glucose levels It is important for you to measure your blood sugar as frequently as recommended by your healthcare professional. The usual testing time includes before meals, two hours after meals, before exercises, every 30 minutes during exercise, immediately after exercise or a few hours after exercise. Regular monitoring of blood sugar level will prevent episodes of hypoglycemia or hyperglycemia. 28
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2 FOR $43 Kordel’s
52 %
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Ultivite Women / Men Tablets 60s UP $55 each
LUSIV XC
AN•
DI
•ONLY
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@ GUAR
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8.80
2 FOR $89 Biocalth
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OFF
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22 %
SAVE
$
35 %
$22 Enzymatic Therapy
OFF
$129.90 Essentiale Forte N
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OFF
29 % 4 x 50s UP $184.80
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E
E
Prostate Care 80s UP $69 each
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VITAMINS & SUPPLEMENTS
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25 % OFF
32
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Do
ch
Sc press
onc 6m
w fa
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HEALTHCARE TIPS
8 cholesterol
Have a
Keep your
diet
level in check
Limit salt, oil and sugar intake in the diet while increasing the consumption of fruits, vegetables and fibrecontaining food
Avoid any food containing trans fats and increase the intake of food containing omega-3 fatty acids which are good for heart health (e.g. salmon, tuna, flax seed, etc.)
Do regular health
check-up
7
Screening of blood pressure, blood sugar level and blood cholesterol level is recommended routinely at least once a year or every 6 months especially those with existing family history
1
well-balanced
8 TIPS
to keep your heart pumping strong
6 active Be
Do perform 30 minutes of physical activities for at least 5 days a week
(by Lee Kah Men, Guardian Pharmacist)
5
Avoid or
restrict alcohol consumption
Men should limit their alcohol intake to 2 standard drinks a day, and one standard drink daily for women (a standard drink is defined as a can of beer measuring 330ml, half a glass of wine not exceeding 175ml or a shot of spirits no more than 30ml)
Maintain a
2
healthy weight
Aim for a body weight which gives a body mass index (BMI) between 18.3 to 22.9 kg/m2, indicating a low risk of developing chronic diseases
3
Ensure sufficient water intake Drink enough enough water and keep the body hydrated during hot weather or after excessive sweating
Stay away 4 from cigarettes or any form of tobacco products
If you find it difficult to quit smoking do consult a healthcare professional for advice
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SLIM & RADIANT
2 FOR $129 Avalon
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34 % OFF
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35
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37
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GUARDIAN
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40%
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$24.95 Guardian
2 FOR $9.60 Guardian
30 %
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Glucosamine 1500mg 210s UP $55.20
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JBS Collagen Powder 200g UP $49.90 38
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640ml
800ml
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P11_Guardian Prevention_A5 Catalogue V5.indd 2
1/10/15 7:57 pm