Guardian Prevention Catalogue

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

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SKIN CARE

30 %

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$9.70 Simple

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09

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REMEDIES

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REMEDIES

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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

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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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1

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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.

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Do

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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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P11_Guardian Prevention_A5 Catalogue V5.indd 2

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