A&H August 2014 by The Malta Independent

AUGUST/SEPTEMBER . ISSUE 57

MALTA’S BEST AND BRIGHTEST HEALTH AND WELL BEING MAGAZINE

LIVING WITH PSORIASIS

HOW TO STOP SMOKING

BACKTO SCHOOL 5 things parents should do

SELF HARM

WHY IT HAPPENS, HOW TO HELP

LETTING GO

HOW PARENTS ADJUST WHEN CHILDREN MOVE ON

CLEAN EATING

WHAT IT IS, WHY IT MATTERS

HOLIDAY FLINGS

YOUNG ADULTS’ SEX LIVES

NIGHTLY NIGHTMARE

what to do about snoring

Gluten Free, Wheat Free & Dairy Free

Irresistibly fruity!

Also available: Sliced white bread Sliced brown bread Pitta bread Puff pastry Short crust pastry

Tel: 2143 1309 | Email: info@goodearth.com.mt www.goodearth.com.mt

IN THIS ISSUE

REAL LIVES

A MOTHER’S COURAGE

A MOTHER’S COURAGE Raising a child with cancer

FEDERICA FALZON on her kind of life

CLINT DEBONO on life in and out of the water

LIFESTYLE 18

CLEAN EATING

HEALTHY EATING PLAN

SEXUALITY Summertime flings

WHAT HOLIDAY TYPE ARE YOU?

HOW TO QUIT SMOKING

FEATURES 06

BACK TO SCHOOL 5 things you should do

SELF HARM How to help

LIVING WITH PSORIASIS

NIGHTLY NIGHTMARE How to manage snoring

EMPTY NEST SYNDROME How parents cope

REGULARS 34, 37, 42

FEDERICA FALZON on her kind of life

COMPETITION

45, 46

CLEAN EATING

47, 48

24 2

SELF HARM How to help

August 2014

NIGHTLY NIGHTMARE How to manage snoring

INFORMATION

PRODUCT NEWS LISTINGS

LIVING WITH PSORIASIS

GET READY FOR SOME GOODY GOOD STUFF The sweets you’ve been waiting for are now available locally! J.Calleja Ltd are proud to bring you the yummiest gummy sweets you’ve ever tasted. Why are these sweets so unique? Well, for starters they taste divine but usually things that taste so good are not really good for our health and might be exclusively for people who do not suffer from any food allergies or intolerances. Goody Good Stuff has you sorted since their sweets are: • Gelatine Free: Made with a plant derived bio-gum technology so there is no need for animal-based gelatine, which most traditional gummy sweets use. Vegans and vegetarians can dig in guilt-free!

Imported by J.Calleja (Caterers & Wholesalers) Ltd Tel: 21523865 / 21523880 www.jcallejaltd.com

• Gluten Free: This is especially good news for people with celiac disease, who for health reasons should not eat wheat with gluten. Some people may be sensitive to gluten but don’t have outright celiac disease. These people may feel better on a diet with less gluten. • Fat Free • Dairy Free: Can be safely consumed by people who are allergic or intolerant to dairy and lactose. • Artificial Colouring Free: Children especially will benefit from a diet low in artificial colouring, as they will probably be much calmer and less likely to be hyper than those who often ingest these colourings.

Moreover, Goody Good Stuff comes in 8 different varieties: • Sour Fruit Salad • Gummy Koala Bears • Strawberries & Cream • Summer Peaches • Tropical Fruit • Sour Mix & Match • Cheery Cherries • Cola Breeze Goody Good Stuff already enjoys a lot of success overseas; they have been recommended by Oprah Winfrey and have also been featured on the BBC, Fox News and The Times! Now we can all enjoy them locally so dig in and have a Goody Good Day!!

SAYS...

ummer’s not over yet, but we’re almost there. This is when sunny skies are clouded over by the looming thought of returning to winter rou nes: school books and uniforms, a flurry of university metables, longer working hours and shorter days. But as long as the sun’s s ll shining, there’s room for fun. Turn to our quiz to find out what type of holiday person you are. There’s s ll me to squeeze one in before ge ng back to your winter rou ne. Come October, parents will feel the change as children start school, move up into secondary or higher secondary school, start university or their working lives. Many will move away, some forever. Parents will miss them, some mes painfully. If you’re facing an empty nest, flick through to our feature on how other parents cope. Emo onal pain is some mes overwhelming. Some try to dull the pain by harming themselves. You’ll find a feature on self-help for self-harm inside this issue. Real lives, special skin care, and how to get through the night with a snorer...read all about them in this edi on of A&H. We’ll be back at the end of October.

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EDITORIAL CONSULTANT Corinne Vella ASSISTANT EDITOR Anna Maria Ga DESIGNER Conrad Bondin – Standard Publica ons Ltd. CONTRIBUTORS Daniela Allen, Marika Azzopardi, Jo Caruana, Anna Maria Ga , Suzanne Vassallo, Corinne Vella PHOTOGRAPHY Jonathan borg – Standard Publica ons Ltd. PRINTER Print-it DISTRIBUTION Bi-monthly with The Malta Independent on Sunday, and in clinics, hair and beauty salons and pharmacies. ADVERTISING Lily Agius – Standard Publica ons Ltd. T 2134 5888 ext 131. E lagius@independent.com.mt Dianne Portelli – P&D Communica ons Ltd. T 21445586/7. E dportelli@watermelon.com.mt SALES CO ORDINATOR/ARTWORK COLLECTION Chris ne Mifsud – Standard Publica ons Ltd. T 2134 5888 ext 138 PUBLISHERS P&D Communica ons Ltd. Standard Publica ons Ltd., Standard House, Birkirara Hill, St Julian’s STJ1149, Malta. T (356) 2134 5888 F (356) 2134 6062, 2134 3460 The informa on in this magazine should not be used as a subs tute for the care and advice of a health professional. Appropriate treatment varies according to an individual’s par cular condi on and circumstances. Self-diagnosis is risky, especially in the case of serious condi ons. All rights reserved. Reproduc on of this magazine in whole or in part is strictly prohibited without the wri en consent of Standard Publica ons Ltd. A&H’s publishers cannot be held responsible for any ac on taken without the advice of a medical specialist. The opinions expressed in this publica on are not necessarily those of the publishers or the editor. While every a empt has been made to ensure accuracy, the publisher and the editor cannot be held responsible for any errors or omissions from ar cles, adver sing, photographs or illustra ons, for unsolicited manuscripts, photographs or other material, or for submissions of any kind, whether delivered electronically or by conven onal mail, which are lost or damaged in transit.

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A&H TRANSITIONS

Back to school

THINGS YOU SHOULD DO

through the new textbooks 1 Look

Do you remember feeling excited when buying or getting a new textbook? The smell of print, the texture of the paper and the promises we made ourselves to try to do our best? Children today still enjoy going through something new, so parents should leaf through their new textbooks with them. It will help children look forward to their new school year. Younger students will enjoy looking at pictures and meeting the characters who will accompany them throughout the next year (are they still called Peter and Jane or are they Tom and Kate now?) Older students might even try to cover some of the new study material. Children of all ages should be encouraged to do this so that, once they start school, they will feel confident about the new material.

IS IT TIME FOR SCHOOL ALREADY? STUDENTS STILL HAVE A COUPLE OF WEEKS MORE TO RELAX, UNWIND AND ENJOY THEMSELVES WHILE PARENTS SORT THINGS OUT FOR THE COMING SCHOLASTIC YEAR. THE FOLLOWING CHECK LIST IS BASED ON PARENTS’ AND TEACHERS’ EXPERIENCE.

new 2 Review school subjects

Pupils of all ages will be doing something new this year, particularly in secondary school. Why not introduce them to the new subjects during these last few weeks of their holidays? If secondary school pupils are starting to learn a foreign language, why not introduce them to some basic words or some basic information about the country? The internet is full of resources for learning a foreign language. Even for parents who do not know anything about the language their children choose, this could be an opportunity to spend quality time together. You can also find school syllabi online, so preparing and working through some basic exercises is another way to spend time together.

lunch 3 Plan ideas Cooking and children are a messy combination but this should not be an excuse to exclude the children from helping to prepare family meals. Involve children in preparing snacks for themselves and for their siblings. Let them try out new

flavours and sandwich fillings, and to prepare colourful salads. Show them how to use a hand blender safely to prepare delicious milkshakes and smoothies. Trying out new snacks will help them decide what type of lunch they will prefer to take to school and you will avoid worrying about them going to school without eating anything.

to use 4 Prepare school transport Teaching road safety rules is an investment. It’ll pay off immediately and when the children themselves will become drivers. If your children’s pick up and drop off point for school transport is some distance away from home, take them along the road and explain how and where they should walk safely. Let them do it on their own more than once to help them adapt to the situation. Make sure they know the route by heart or have written down the driver’s mobile number and yours too.

a 5 Plan time-table It’s useless to impose a time-table on your children based on your commitments alone. Discuss with them what activities they would like to do after school and explain, while showing them in writing, that planning is very important. If an activity clashes with your working hours and it’s not possible for you to drive them around, explain this to your children while showing them the time on a real clock. Emphasise the importance of not lazing around in the morning. Encourage them to clear up the breakfast things and point out where the uniforms, socks and shoes will be found every morning. Involve them in laying out their things every evening. If you wait until the first week of school to teach your children these things, you’ll set yourself an impossible task because of the excitement of the new school year, and the pressure on your time.

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August 2014

A&H

A mother’s

COURAGE

REAL LIVES

SAMUEL PACE IS FIGHTING CANCER. HIS MOTHER, ROBERTA, TELLS DANIELA ALLEN HOW SHE COPES.

hen you meet 5-year-old Samuel Pace you cannot help loving him. His smile, the expression on his face as he focuses on winning one of his lego Play Station games, his warm and tender embrace as people visit him in hospital, his strength and his fighting spirit are only some of this young boy’s remarkable characteristics. That he’s fighting cancer makes him all the more remarkable. It started with leg pain in September last year. First believed to be growing pain or caused by a virus, it escalated to abnormal pain that no medication would settle. Following medical tests, to the shock of his family and those around him, Sam was diagnosed with Leukaemia. He has had to undergo aggressive chemotherapy daily ever since. Every day, and sometimes twice a day, Sam faces three or four different types of chemotherapy and their inevitable side effects. He marked his 5th birthday on 27th October last year at Rainbow Ward in Mater Dei Hospital together with other children who, like him, were fighting cancer. As his family were trying to come to terms with it all, co-operating with the medical experts who had to act fast to ensure the best treatment, Sam soldiered on, adapting to this big change. His young life was put on hold until he became strong enough – as he is today – to get back to enjoying his books and the fresh air he loves so much, and spending quality time with his brother Jake and their parents Roberta and Adrian.

August 2014

A&H

REAL LIVES

A&H spoke to Sam’s mother Roberta about how she copes. During a recent event she organised, a successful squash tournament in aid of Puttinu Cares, Dr Victor Calvagna had only praise for her. Representing Puttinu Cares, he said: “Despite the fact that Roberta is going through an extremely difficult time she still found the strength and time to give something to others. This is indeed remarkable.” Roberta vows to be there for anyone who, like her family, have had to go through such a frightening experience. She says the support she received from those around her, prayer, the excellent medical staff at hospital, Puttinu Cares and other parents of children suffering from this serious disease, have helped her and her family through it all. Tell me about when you received the news regarding Sam’s condition. The shock was indescribable. I was alone at that time because my husband was at work. It was strange when the doctor told me the blood test results. I immediately told him myself ‘Leukaemia?’ so, subconsciously, I knew, and knowing gave me strength. I had no idea how I was going to tell my husband or my mother and in-laws. My husband, Adrian, had had a premonition the night before. When I broke the news to him, he told me about his dream. We had both known that something was very wrong but facing it was a different story altogether. Nurses and doctors, surgeons and the oncologist had to work fast, so there was no time to express my emotions. At the time I was being told a lot of things, I honestly could not put them together and barely heard what the staff were saying at the time. The shock was huge. I believe that the only way I managed to cope was by letting all my dear friends and family know. I needed them to know because I needed their support. How did you juggle it all? The first few days, many close friends came to visit and that really helped me. Since Sam’s condition was considered to be quite bad, he was operated upon immediately. I remember he was in a lot of pain and, despite being put on morphine, it often was not enough for his pain to subside. My other son Jacob, was just three. He had just started school and I didn’t want him to miss out. However, I was concerned about him seeing his brother in such a bad state. He only missed school for a few days, and it was very difficult for me to focus on anything other than Sam’s needs. So, after the initial recovery period, my husband and Jake slept with Sam and me. Together we felt stronger, though I admit we hardly slept with all the buzzing monitors and equipment around. Did you feel understood by those around you? In the following weeks many relatives came to visit and most of them understood but could not feel what I was going through. I met many other 10

August 2014

relatives of children with cancer and they were the only ones who could really understand me. What gave you peace? I asked everyone I knew to pray for us, especially for Sam. I felt their prayers from the start of all this. There was no better feeling than to receive spiritual help and support from their prayers. I felt at peace with everyone as I always have been. The staff were extremely supportive and helpful in every way. If I had to mention one thing that I longed for, it was spiritual comfort at hospital, by a priest for example. But then it was hard to accept that Sam’s 5th birthday ‘present’ had to be a Leukaemia diagnosis.

and out of hospital, I thought about and experienced how helpful and supportive the volunteers and staff at Rainbow Ward (Puttinu) are. They really give themselves to their patients and their patients’ families. They prepare lots of activities for the children to distract them momentarily from what they are going through. They try as much as possible to normalise such a terrible situation. I wanted to thank them for this. Words and gifts were not enough, so I decided to contribute by helping them in the best way I could. I started off by participating in a fund-raising cake sale so, in the middle of all that was happening, I baked a number of cakes for the sale. Following that, I organised a squash tournament at the Marsa Sports Club. The event was a huge success and I am so glad that I managed to do it.

We had both known that something was very wrong but facing it was a different story altogether

What message would you give to those who are going through a similar situation? You are not alone. There is always someone there to pray for you and support you, like Puttinu Cares, and I will be there for you too. Do not be afraid to speak about your emotions and to ask for help. Puttinu Cares volunteers are there to help you in every way they possibly can and I will be there too. I would also like to appeal to those who are in a position to offer support and prayer. No matter what, there is always someone there who needs your prayers. In doing so, you are helping others and people like myself to cope and stay strong.

Pizza party at Pu nu Cares

How would you describe a ‘normal’ day for you and Sam at the peak of his treatment? When Sam was going through the toughest time, we had to go to hospital every day. There were times when he received more than one type of chemotherapy on the same day - at times, even three or four types in one day. It was very tough on Sam and tough on me too, especially when he began to get fed up of this routine and used to throw terrible tantrums. This really used to upset me. I cried a lot, but together we survived that too. At that time, this was our normality. And yet despite it all you took the plunge to organise a squash tournament in aid of Puttinu Cares. As a former National Team squash player you set it all up and the event was a huge success. Every day, for the past months while Sam was in

How has this experience changed your outlook on life? For as long as I can remember, my father was sick. When he passed away I decided to enjoy my life as much as I could by doing the things I loved. I travelled as much as I could. Both my husband and I enjoyed ourselves travelling around the world for 12 years until we decided to have children and enjoy our lives with them too. My outlook on life will never change and I will continue to enjoy my life with my family as best I can. How is Sam today? What does he enjoy doing and what is he looking forward to doing most? Sam is now in remission, which basically means that he is now on treatment which I can administer at home myself. He is doing fairly well. He loves his computer tablet and playing Lego games on his PlayStation. He loves summer school and reading too. He keeps saying that when he grows up like his mum, he would like to become a nurse.

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YOUNG LIFE

My kind

OF LIFE

FEDERICA FALZON TALKS TO SUZANNE VASSALLO ABOUT SCHOOL, PLAYING FOOTBALL, MEETING FRIENDS…AND SINGING.

Photograph: Jean Marc Zerafa

t’s that time of the year again. Parents are running around buying uniforms, sewing on blazer badges, ensuring school shoes fit and that school bags are still trendy enough for their little darlings to carry, and buying stationery. Covering books is delegated to the stationers down the road and children plan who they will meet during break when they go back to school.

I catch up with Federica Falzon, who needs no introduction after winning our hearts, those of her Italian audience on the Ti Lascio Un Canzone contest on Italian Television. When I say I caught up with Federica, I mean it. She is incredibly busy, and with summer holidays and returning to school thrown into the equation, it was a while before she and I could meet up so I could find out who this child star really is.

August 2014

Photograph: Gianfranco Stellini

YOUNG LIFE Federica is only eleven years old. She is what is now known as a tween, and a delightful one at that. She is bubbly, well mannered and bright. She is also the young girl who has an incredibly powerful opera-style voice. I remember sitting down to watch “the Maltese girl” who was going to be singing next during Ti Lascio Un Canzone and feeling my eyebrows shoot up to my hairline and my jaw crash onto the coffee table at the sound of her incredible voice. That begs the question: has she always wanted to sing? We met at her grandparents’ home, where she was spending the day. Her grandfather, nannu John, who turns up with cold drinks, says Federica was always musical. As a tiny tot, he’d take her to karaoke sessions in Bugibba, where she was quite a hit. Being fond of music himself, he could see that his granddaughter had an ear for it. Even as a little thing, one of her favourites on radio was Rod Stewart. Her doting grandfather then bought her tickets to a Rod Stewart concert as a Holy Communion present. Music is the only area of Federica’s life where she is older than her years. This eleven year-old is very much a normal tween. She enjoys

This year we will be co-ed, and I will be able to play football with the boys in breaktime playing with her friends in the playground close to home. She likes swimming, and had an afternoon swim with her friend Andy lined up when we met. Anything else, I ask? She grins that wide grin of hers and her eyes light up with the mischievous look of a child who is about to share a secret.

August 2014

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zoe

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INCLUDING Wallbox [charger]

Battery lease for 4 years & 40,000KM @ €71.19* per month

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kangoo z.e.

fluence z.e.

Battery lease for 5 years & 50,000KM @ €106.13* per month

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Comparisions: CARBON FOOTPRINT Renault Fluence ZE 1KM = 113g

Equivalent sized vehicle 1KM = 150g

FUEL COST Renault Fluence ZE 1KM costs 0.027cents

900cc engine 1KM costs 0.117cents

*Prices are inclusive of relevant Government subsidies I *Monthly battery lease includes VAT, insurance for battery and roadside assistance

THE EXPERIENCE OF DRIVING THE RENAULT ELECTRIC VEHICLES ‘Is an electric vehicle feasible for Malta? Most definitely so! Any reserves I had faded after the first few weeks of driving the vehicle, immediately I realised I was not going to run out of charge. Plus I was also respecting the air we breathe!’. Fleur Balzan Wheelspin

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‘A relaxed way of driving, appreciate the tranquilty, drive electric’. Pierre Vella F1 Commentator & Technical Correspondent

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40750 Renault ZE AliveHealthy 295x245.indd 1

04/08/2014 10:02

Photograph: Pix by P

YOUNG LIFE

Photograph: Gianfranco Stellini

“I love blowing up balloons and bursting them,” she confides. She also enjoys rolling about in grass or confetti. Living in a village has its perks and the village festa must be one of them. Doesn’t she get her pretty clothes dirty? Is she really allowed to do that? Things we did in my childhood are not quite the norm these days. From her answer is seems that Federica lives like any normal child does. She is untainted by her fame. Her friends at school all treat her exactly the same way they always have. She has no idea why they shouldn’t. Long may that last, I say. Does she spend hours on Facebook or glued to the television? Fede, as she is known to her family, tells me she isn’t happy to stay inside and not interact with people or do something. Like what? “Meeting friends, going to Valletta or to a festa, or just hanging out at the playground and chatting,” comes the prompt reply. It seems that some things about childhood haven’t changed. That’s a consoling thought. I compliment her on her pretty top, and tell her how lovely she always looked on television. It is such a pleasure to see children dressed in age appropriate outfits. Federica, who seems to think of others more than herself, asks me to mention her sponsors by way of thanks. Her pretty top, and all casuals are from OVS, her formal wear is by Donella Agius’ D Club, her shoes are by Clarks and her hair during shows is by Safi salon Paradise Zone.

She fiddles with her white mobile phone cover which Vincenzo, her singing partner, gave her as a present. With a white bow, sparkly stones and pearly things, it couldn’t be more girly. Fede says she isn’t really very girly, which is surprising because she seems very girlish with her long hair and feminine clothes. I ask her to elaborate. She has a best friend, and naturally has many girls as friends but she prefers boys, because, in her own wise words, they are much less complicated. Honesty is also one of her more charming attributes. I like her. Is she looking forward to going back to school come September? “Oh yes,” comes the enthusiastic reply. “This year we will be co-ed, and I will be able to play football with the boys in breaktime.” She’s a decent goalkeeper too, I’m told. Her uniform will change and she will be able to wear trousers rather than a skirt, which she says will not hinder her racing around at break time. She will be busier than usual, which is a plus point for her. Considering she has voice training sessions daily, and will have to keep up with school homework and all the joys of the education system here, I’m fascinated by her energy, her zest for life and her zeal to do everything she can. Time’s up, and we round off our morning by linking up online. I’m told her mother Iris will have to accept my online friend request on her behalf. Fede is definitely on the right track here, in oh so many ways and when I hug her and wish her luck, I really mean it.

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August 2014

A&H EATING WELL

We are

WHAT WE EAT

CLEAN EATING IS A WAY OF LIFE, NOT A FADDY DIET. DANIELA ALLEN EXPLAINS WHY SHE PRIORITISES QUALITY OVER QUANTITY.

first became aware of clean eating some years ago when I overhead health food store owner tell a customer that processed foods are unhealthy because they are packed with preservatives. Shortly afterwards, I met a food distributor who, surprisingly, agreed. Despite tasting good, processed food is unhealthy because of the preservatives used to fight harmful bacteria in, say, cold and cured meats. Preservatives have been found to damage cells in the human body. In some cases, they can accelerate the onset of serious medical conditions such as cancer. When I asked a leading oncologist about the cause of the increasing number of cancer cases, his reply was short and direct: “it is in the food that we eat and the air that we breathe.” Clean eating, then, can help maintain good health. I now think of food and eating as a form of preventative medicine, reading the ingredients on the food items I purchase. My preferred choices are certainly clean and organic food, as fresh and as unprocessed as possible. For example, I like to buy fresh, good quality bread that doesn’t have a long shelf life because that means it doesn’t contain preservatives. Nutrients create the foundation for the structure and function of every cell in our body. Because our body is in a continuous state of maintenance and repair, the raw material for healthy functioning cells comes from our food. We are, quite literally, what we eat.

August 2014

What is clean eating? Clean eating means basing your diet on fresh, unprocessed foods, eaten as simply and naturally as possible. Instead of eating a banana nut muffin, say, eat the banana and the nuts on their own. The primary principle of eating clean is to replace processed foods with fresh and natural foods that haven't had anything added to them or anything valuable taken away. In busy households, it isn’t realistic to expect to never eat anything that comes out of a jar, box, or bag. But before you buy those jars, boxes and bags, check the ingredient list. Reading food labels is the only way to really know what's in your food. A clean eater chooses foods that are as close to their natural state as possible. That means fewer ingredients, and even fewer preservatives. Clean eating is about focusing on quality first, and not being influenced by terms like low fat, low sodium, or sugar free that fool you into thinking that a processed food is healthy. Exclude all products made with artificial additives including flavours, sweeteners, colours, and preservatives. Clean eating is about steering clear of foods made from genetically modified organisms, and food treated with hormones and antibiotics. In short, let the ingredients guide you. Wherever possible, eat organic food to reduce your consumption of foods grown with man-made pesticides and fertilisers. The idea is to replace packaged, processed foods and meals with homeprepared meals made with fresh ingredients.

There are three steps to successful clean eating: prioritise, plan and prepare

Satisfy yourself with plant powered goodness!

Light & Delicious

for you to enjoy any time of the day.

Tel: 2143 1309 | Email: info@goodearth.com.mt www.goodearth.com.mt

A&H EATING WELL

MY CLEAN EATING LIFESTYLE DR ANTONELLA GRIMA Medical doctor, public health specialist and nutritionist Clean eating revolves around the concept of eating food in its most natural, fresh and wholesome form. Fresh unprocessed food is highest in vitamins, minerals and natural materials, such as fibre. Processing and refining food depletes it of naturally-occurring beneficial substances, replacing them with harmful additives such as sugars, salt and stabilising chemicals. Eating clean foods helps prevent obesity, diabetes and hypertension, as well as vitamin deficiencies. It might also help prevent cancer. The link between the consumption of large amounts of processed meats and the occurrence of bowel cancer has been well-documented. Clean foods might be more difficult to find than readilyavailable processed alternatives and sourcing organic vegetables may take time. However, getting to know your local farmers and buying produce from them, growing your own vegetables and herbs (it’s amazing what you can do with a few pots in a balcony), and preparing and cooking your own meals from scratch can be turned into an enriching experience to be enjoyed by the whole family.

ANITA MULLEN Founder of GX-1 Health and Fitness Club My job, which luckily also happens to be my passion, requires me to fuel my body with the right kind of foods. I live my life by the 80/20 rule. 80% of the time I eat clean and I allow myself a maximum of 20% for "cheating" which might be a night out with friends or a meal when I don't think about the ingredients on my plate or where they come from. I've studied nutrition and have worked with hundreds of clients over the last 12 years and one thing I constantly find myself repeating is "live consciously". People say "I don't have time, I don't have the money, I can't cook..." They have a million excuses as to why they shouldn't eat clean. But when you ask a sick person what they wish they could change if they had the chance, 9 out of 10 will say "I wish I looked after my health better". We can make time for our favourite hobbies and we can spend money on our favourite brands. So why is it so difficult to eat properly? You can choose to live for today and most likely end up spending your savings later in life on medical bills. Or you can choose to live consciously and look after yourself so your future will be vibrant and healthy.

I do agree that nowadays it is difficult to eat fresh, wholesome food. Our grandparents didn't have the choices we have today. They simply ate fresh, local and often organic produce without even having to consider it. Unfortunately for us, the food industry has expanded so much that we don't have the luxury of choosing good wholesome foods all the time. So yes, it might be difficult, but it's certainly not impossible. There are three steps to successful clean eating: prioritise, plan and prepare. Eating is an inevitable part of your everyday life, so choose to prioritise your meals. Plan where you will buy your food and what you wish to buy. Make a list and stick to it and certainly don't go shopping on an empty stomach. That is a recipe for disaster. Then, when your shopping is done, spend time in your kitchen. Prepare yummy home-made fresh food filled with goodness. The internet is full of amazing and easyto-make recipes these days. We are certainly not short of ideas or step-by-step guides. And finally, avoid anything processed or packaged. Food industry marketing strategies can be very misleading. Be informed. Read the labels and question something that might seem too good to be true. "All-natural", "no additives", "sugarfree" doesn't mean that it is good for you. Good food doesn't need a label or a wrapping. It is what it is. The bottom line is eating clean should not feel like a task. Itt should be something you enjoy as part of your everyday life.

JESSICA CAMILLERI Owner of blog – Thinpact.com Whilst the principle of clean eating is excellent, it means very different things to different people. To a Paleo dieter, beef steak might be a regular, healthy meal, while a vegetarian would be repulsed by the very idea of it. White potatoes are perfectly healthy to some, while others are more in favour of the sweet potato. I can list scores of foods that are classified as "healthy" in some dieting circles, but are considered a clean eating faux pas elsewhere. What is good for some may negatively affect others. Every body and its individual digestive system responds differently to different food items. For this reason, I feel that there is no holy grail of "clean eating".

I believe the first step is to identify which foods positively affect you. This means that they are easily digested, provide slow-release energy and mental clarity and enough macro nutrients (fat, protein, carbohydrates) and micro nutrients (vitamins and minerals). Secondly, balance is key. While broccoli feeds the body, a biscuit or a glass of wine here and there feeds the soul. I'm an avid believer of the 80/20 rule: be good most of the time and you can allow yourself the odd indulgence without any guilt. Finally, look for foods that have little to no ingredient list and that you can eat as close to their natural state as possible. Anything that went through a complete transformation and is now followed by a list of 30 ingredients should be kept at arm's length.

Angelica Micallef Trigona This year, starting with a detox diet set by a nutritionist in April, I have made a focussed effort to eat clean. I have felt healthier for it and it's shown on my skin too, especially to start off with. I've found it hard to maintain full-time, especially when socialising but even simply from a logistical angle. You need to be well stocked and plan meals in advance. Even though I don't keep it up quite as well as I should, it's worth trying.

Debbie Tully Speaking as a mother, in my opinion it seems that children are being influenced into eating processed foods. Adverts, the media and marketing are possibly the culprits. They are bombarded with adverts and marketing strategies to attract them to food that is processed and prepackaged. I do try as much as possible to buy fresh local vegetables and meat. I remember one time I was preparing a tomato sauce with fresh tomatoes and my son actually commented and wondered why I was not using the canned tomatoes instead of the fresh ones. When I asked him to explain further he pointed out that that is what it says on the advert...to use canned tomatoes. In today's world especially where many mothers work it is not always easy to eliminate processed foods completely and often one cannot do without them. Balance, I think, is key as it is with everything else in life.

Elena Micallef Borg Clean eating has been a way of life for me too. Nowadays I only drink water and herbal teas. Soft drinks, which I was addicted to, are now out of my life. I eat fish (not farmed), corn fed chicken, loads of vegetables and fruit, nuts and dried fruits. I drink lots of water and I am healthy. My motto, thanks to my sister, is “if God did not make it, don't take it”.

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August 2014

FOOD & NUTRITION

Healthy t

he point of a healthy eating plan is to give your body the nutrition it needs, while enabling you to remain at a healthy weight level. If you are underweight, the calorie content will need to be higher than normal. If you are overweight, then your healthy eating plan has to contain fewer calories overall. Proper planning will also help you reduce health risks like heart disease. All healthy eating plans, regardless of their calorie content, rely on particular food types and exclude or minimise others. Healthy eating emphasises lots of

EATING RULES

fresh fruit and vegetables – the fresher the better, especially if they are grown locally and organically – fat-free or low-fat dairy products, and whole grains for fibre. For protein, eat lean meat, and poultry, preferably organic, and fresh whole fish. Steak fish like tuna and swordfish have a higher mercury content so they should not be eaten more than twice a week and should be avoided in pregnancy. Beans and eggs are good sources of protein too (limit your yolk intake if you are on a low-cholesterol plan). Nuts also provide protein. They can be eaten as a snack or sprinkled on

HEALTHY EATING STARTS WITH A PLAN, NOT A CAREFULLY MAPPED OUT, CALORIE CALIBRATED, OBSESSIVELY DETAILED PLAN, BUT A SET OF GENERAL PRINCIPLES AND GUIDELINES AND A KEEN EYE ON PORTION SIZES.

salads or mixed into a fruit salad for extra crunch. Limit your intake of food containing saturated fat, e.g. red meat; trans-fats, like hydrogenated vegetable oils; cholesterol or added sugar. Adults should not consume more than 6g of salt daily. Watch the salt content of your food and don’t add any to your meals. Many foods contain ‘invisible’ salt, like processed foods, for example. Food labels usually list the sodium content rather than the salt. The salt equivalent of sodium is double, e.g. 1.5g of sodium means 3g of salt – half the recommended daily maximum for adults.

Counting calories In eating for weight control, there are no miracles – only simple arithmetic. • To maintain your weight, you need to burn up as many calories as you eat. • To put on weight you need to eat more than you burn. • To lose weight you need to burn more than you eat. But for healthy weight control, you need to factor in safe limits of calorie-consumption and exercise. For safe weight loss, a rough guideline is that you should eat 500-1000 calories fewer than you burn daily. How many calories you need each day depend on your body type and height but a rule of thumb is an average daily intake of 1000-1200 calories for women and 1200-1600 calories for men. Adults who exercise regularly can consume more and still shed weight. Very low calorie diets should not be attempted unless expressly advised and supervised by a doctor.

August 2014

Comfort eating Eating healthily is about maintaining a balance. Draconian rules are sometimes necessary, e.g. in the case of life-threatening obesity, but generally healthy people can enjoy their favourite comfort food as long as it’s in moderation and as long as you take regular exercise and generally eat healthy food. Eat smaller amounts less often or try a lower-calorie version of your favourite comfort foods. For instance, don’t eat a cake or full-fat ice-cream after every meal. Try to cut back to once a day, then to 2-3 times weekly and eventually to once a week. Eat smaller portions, e.g. half a chocolate bar, rather than a whole one, or cut a thinner slice of cake.

FOOD & NUTRITION

START YOUR DAY THE RIGHT WAY A proper breakfast will keep you going all morning. Choose the right stuff for the best start to your day. WHAT’S BAD The big fry up Eggs and bacon sizzling in a pan smell mouthwatering but what they do to your system is eye-watering. Packed with salt, animal fat and cholesterol, a fried breakfast is a heart attack on a plate. Do your heart a favour and settle for a low-fat, equally satisfying alternative like wholegrain cereal. Introduce children to healthy breakfast foods as early as possible. Their bodies can deal better with a high-fat meal, but developing a taste for salty, fatty foods makes it more difficult to give them up later on in life.

Liquid fat with artificial flavour A full fat milk shake with artificial flavours and lots of sugar doesn’t do adult health any favours. The fat content alone is enough reason to switch to skimmed milk. Full fat milk is fine for children, but artificial flavouring has been linked to health problems like hyperactivity. If you want to start your day with a fruity taste, drink freshly squeezed orange juice.

many cups of coffee, and you’ll become addicted. Try to limit yourself to one cup per day. And if you’re on any sort of medication, especially for heart problems, take your doctor’s advice about having that one cup. Skip the sugar. You’ll get used to the taste soon enough.

Sugary pastry White, fibre-less, sugar-packed carbohydrate is a sweet treat but a health curse. If you’d like a sweet taste at breakfast time, mix a handful of fresh fruit into your full-fibre cereal or make up a fresh fruit salad and drizzle it with low-fat yoghurt and a teaspoonful of honey.

WHAT’S GOOD Freshly squeezed orange juice Straight out of the fruit and packed with vitamin C and fibre, freshly squeezed orange juice is as natural a morning start as you can get.

Breakfast cereal Caffeine kick A mug of steaming coffee smells wonderful and gets your system going. It is also a diuretic which means it has a dehydrating effect. Too

Wholegrain, full-fibre cereals are good breakfast fillers. They keep you going for most of the morning, avoiding the blood sugar dips that will have you rushing for the nearest

chocolate mid-morning. Eat your cereal with skimmed milk and no sugar. For variety and a refreshing taste, add chopped fresh fruit.

Skimmed milk Low-fat dairy products help keep your cholesterol levels down. Choose skimmed milk rather than full-fat milk to splash over your cereal or use it to make up a milkshake flavoured with fresh fruit.

Fruit salad For taste, vitamins and fibre, slice up some fruit and eat it neat or dressed with low-fat yogurt. If you’re rushed in the mornings, make up your fruit salad late the night before and store it in the fridge to keep it fresh. For more taste and crunch, crush fresh mint leaves and dry roasted, unsalted nuts and sprinkle them over the fruit.

Brown bread with low fat spread Brown bread has more fibre than white bread. If you must have toast for breakfast, pop a couple of brown bread slices under the grill. Don’t slather it with full-fat butter. Try a light spread instead or, better still, chopped fresh tomatoes and a drizzle of olive oil.

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August 2014

Self–HARM

AWARENESS

FINDING SAFE WAYS TO STOP OR REDUCE YOUR SELF HARM CAN BE TIRING AND DIFFICULT, BUT IT CAN ALSO MAKE YOU FEEL STRONGER AND BETTER ABLE TO COPE.

elf-harm is a double bind. It provides relief but painful emotions quickly return and when you feel unable to cope, you may try to harm yourself again. Feeling guilty or ashamed of harming yourself or feeling afraid that someone may find out about it can make you feel worse. There are things you can do to help yourself feel better without causing any harm. There are some things you can do whenever you feel the urge to harm yourself. There are other things you can do at any time. Different things work for different people so if something doesn’t work for you it just means that there’s something else you can do. You may feel very lonely coping with your emotions. Reaching out to someone who can support and help can make you feel less lonely. Whatever you try to do to help yourself, it is much easier to cope if you feel that there is someone who supports you. Overcoming self-harm is a process, not an instant solution. It is very common for someone to manage to reduce their self-harm for a while and then to fall back into self-harming more often. This does not mean you have failed. It is part of the process of making changes which can feel difficult and overwhelming. Remind yourself that you have not failed. You made progress the first time and you will be able to do it again. You might not feel that it is possible to stop harming yourself altogether. Be sincere with yourself about what you can expect to achieve and be realistic about what you can do for yourself on your own. Simply telling yourself that you must stop self-harming and expecting that to happen immediately might not be enough for you to stop. Be kind to yourself. Say that you will take the first step towards reducing your selfharm in the future and then take things one step at a time. Remember that with support and understanding you will feel better able to cope. However you feel about the people around you, remind yourself that there are people out there who have felt the way you do and who have been able to overcome their

August 2014

emotional pain. With the right kind of help, you can do it too. If you don’t feel that anyone can understand you and support you, there are people you can talk to confidentially. Call 179 for support at any time of day or night or contact www.kellimni.com

Keep a diary Write down how you feel and what happens before, during and after each time you self-harm. Do this regularly for, say, one month. It will help you work out when you feel the urge to harm yourself and how to recognise when it is going to happen.

With support and understanding you will feel better able to cope

Find out what triggers the urge A trigger is something that kicks off your urge to harm yourself. Triggers can be very different things. Having to meet someone you don’t like, for instance might be a trigger. Or you might feel an urge in a particular situation, at a certain time of day or on an anniversary. A particular thought or feeling might also be a trigger. Your diary can help you work out what triggers your urge to self-harm. The experience of thinking through your feelings can be very distressing emotionally, so if you feel able to do so, ask another person to help you. This can be someone you trust like a friend or a member or your

family. Always plan to do something pleasant and relaxing afterwards so that you will feel better.

Recognise the warning signs Warning signs can vary at different times of day and in different situations. You might feel nauseous and out of breath and feel your heart racing. Emotionally, you might feel sad, angry, desperate or afraid, or your mood turns black. Perhaps you feel that your mind is foggy and that you can’t think properly. Some people feel that they’re disconnected from themselves, as if they are outside their own body and unable to feel any physical sensation at all. You might find yourself thinking specific things like “pain”, “hurt”, or “I have to cut myself”. Recognising the warning signs can help you feel better able to cope with the urge to harm yourself.

Distract yourself Learning how to distract yourself when you feel the urge can help you to gain control over it. When you have worked out what feelings and situations make you feel you want to harm yourself, you can compile a list of things you can do to distract yourself. Doing something that distracts you can help to reduce the intensity of the urge to harm yourself. A distraction is whatever works for you in a particular situation, as long as it’s not harmful to you or to anyone else. Distractions are like tools. Each one suits a particular situation. They are things you can do when you feel the urge to hurt yourself or when you become aware that you are doing something to harm yourself.

Delay your self-harm When you feel the urge to harm yourself, tell yourself to wait for five minutes. Slowly practice building up the time you tell yourself to wait. Increase the wait from five minutes to ten and then to twenty, thirty, an afternoon, a day, a week, and so on. By doing this gradually, you will reduce how often you feel the urge. You may find you self-harm again but you will now know that you can wait. That will make you feel stronger and more in control.

AWARENESS

FOR FAMILY AND FRIENDS 5 things you can do to help

Other things you can do to help yourself feel better Be nice to yourself. How you think about yourself and how you speak to yourself can make a big difference to how you feel. Negative self-talk makes you feel bad. Positive self-talk may feel false at first, but in the end it will make you feel better. Replace bad thoughts with good ones. If, say, you find yourself thinking “I think nobody likes me so I feel I’m going to cut myself”, consciously tell yourself something else, like “I feel like cutting myself but instead I’m going to write down how I feel.” You might also find it helpful to write down anything positive you feel or like about yourself, no matter how trivial it might seem. Doing this regularly – say, once a week – will help you focus on the good things you think and feel about yourself, and will help you replace negative thoughts with positive ones. Look after yourself physically. Exercising regularly can help reduce stress and make you feel good. Eat

properly and regularly, including lots of fresh fruit and vegetables. Do something expressive like writing, painting or clay modeling. Make sure you do something enjoyable at least once a day, whatever else is going on.

A&H DIRECTORY Supportline 179

Whenever you want to talk to someone confidentially, call 179. You will be able to talk to trained volunteers who can offer support or information about other support services. The service run by Agenzija Appogg. It is free of charge and is available 24 hours a day, all week and all year round.

www.kellimni.com This site provides free, anonymous, confidential support to young people.

If you know someone who self-harms, the best way to help is to provide support. To help them cope with their feelings, you need to understand, contain and control your own feelings first. Your attitude to the person and how you relate to him or her can make a world of difference. Aim to make the person feel supported, rather than watched and policed. 1. Let the person know that you are there whenever they want to talk. Encourage him or her to open up, but don’t force it. It is very difficult to talk about personal feelings around self-harm. He or she may feel uncomfortable that you know about the self-harm. Try not to make the person feel that you are judging him or her. It is common for a person to feel that opening up makes them a burden on others. 2. Relate to the person as a whole. Show concern for the self-injury, yes, but relate to him or her as a person who is more than just someone who selfharms. Take an interest in areas of their life where they do well, rather than just focusing on the self-harm and its possible causes. 3. Show empathy and emotional understanding. They’re not giving you facts to judge. They’re sharing their feelings with you. That is an important step. Encourage it by listening without passing judgement. 4. Keep in mind that stopping self-harm can be frightening because it is what helps the person cope with painful feelings. Don’t focus on stopping the self-harm. Focus on helping the person to cope by finding other ways of dealing with emotional pain. Encourage them to seek professional help. 5. Don’t decide for someone what to do about their self-harm. Help the person to feel in control over decisions about support, care, and professional advice, and plans to stop the self-harm.

NOTE The information provided here is meant for guidance. It is not meant to replace the advice of a trained professional.

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August 2014

A&H HEALTH

PSORIASIS:

understanding

THE SCALE OF THE PROBLEM PSORIASIS CAUSES THE SKIN TO BECOME RAISED, RED, ITCHY AND SCALY AND THERE IS NO CURE. JO CARUANA LOOKS INTO HOW THOSE WITH THE CONDITION LEARN TO LIVE WITH IT.

kin conditions can be some of the hardest to deal with. We regularly read about how acne can cause teenagers to be severely depressed, or how eczema can mean children are teased or rejected at school. But while these more common conditions are very trying for those enduring them, there are often long-term cures in sight. For psoriasis, on the other hand, there is no cure. Marc Paris knows that only too well. He explains that he had had dry skin throughout his teens so, when the condition first surfaced, he assumed it

was just a bad case of eczema. “However, when the red patches appeared on my elbows, my mother thought it would be a good idea to take me to the doctor's,” he explains. “We have other family members with psoriasis, so that particular location set alarm bells ringing for her. It turned out my mum was right. I was diagnosed with psoriasis. “I was about 14 at the time and absolutely devastated. When you're a teenager, you're so image conscious and you obsess about what other people might think if they see your blotchy, red skin. I didn’t quite know how to handle it or what the future would hold.”

It isn't the best thing in for self-esteem when you see your skin turn scaly

August 2014

A&H HEALTH

As Marc soon discovered, psoriasis causes red, flaky, crusty patches on the skin. These patches are normally on the elbows, knees, scalp and lower back but they can appear anywhere on the body, leading to skin that is

unsightly, sore and itchy. Marc admits that he took the diagnosis badly at first and literally didn’t feel comfortable in his own skin. “I tried to hide the areas that were raised and red as I felt they were unsightly. It isn't the best thing for your self-esteem when you see your skin turn scaly. It’s off-putting, to say the least. “However, in time, I came to terms with it. I knew that psoriasis had become part of my life and now I am aware that I will have to live with it for the rest of my life. Once I accepted that, I stopped feeling so stressed about the way it looks and what people think of me.” Over the years Marc has tried all sorts of treatments including steroid creams and light therapy. “They all worked very well to begin with, but it would simply take some exam stress or another problem to make me flare up again. It’s a constant battle and you have to stay on top of your treatment at all times, otherwise it is useless. The fact that I am quite a

August 2014

worrier doesn’t help to keep my psoriasis under control. “It is quite difficult knowing there is no cure but you do get used to it,” he continues. “I had to change my lifestyle in many ways. For instance, I used to smoke like a chimney, and I had to quit. That instantly helped my skin to clear up. Tobacco and alcohol are both your enemies when it comes to

as exclaiming in horror when they see my skin. That really used to bother me at first but I’ve learnt to accept that people simply don’t understand the condition. Yes, it’s something I have to live with, but I am very happy to have learnt how to keep it under control.” Backing up Marc’s thoughts on his condition, consultant dermatologist Dr Lawrence Scerri explains that, as psoriasis is a chronic condition, most sufferers will have to live with it for life. “Often there is a genetic basis to psoriasis so, as with Marc’s case, you will usually find that there is a family history behind the diagnosis, and that some people are prone to it while others are not. “Unfortunately, psoriasis can be severe and, in around 15 per cent of cases, it can even lead to a type of arthritis. Either way, it occurs in phases, with flare ups triggered by stress and other factors. Naturally, a skin condition of this kind is hard enough to deal with, but the psychical and social effects of it can also be detrimental and are sometimes underestimated.” Dr Scerri explains that 70 per cent of patients are able to keep their condition under control thanks to topical agents and lifestyle changes, although the remaining 30 per cent do require systematic treatment by mouth, injections and UV therapy, all of which can be administered through Boffa Hospital. “Whichever way you look at this, psoriasis care is a lifelong regime and a huge commitment so it should never be trivialised as ‘just a skin condition’,” Dr Scerri stresses. “Like so many other skin conditions it can significantly impair a patient’s quality of life, so it needs a lot of attention. “With that in mind, I would really encourage people to educate themselves on the symptoms and what the condition means. I am always so shocked when the parents of a psoriasis sufferer tell me that their child’s schoolteachers have asked them to keep their child at home because of the condition. “Psoriasis isn’t infectious and this lack of insight can really make life harder for those with the condition. Education is key in making the sufferer feel as comfortable as possible while they learn to live with the condition.”

Psoriasis isn’t infectious and this lack of insight can really make life harder for those with the condition.

psoriasis so the best way to control it, or keep it at bay, is by cutting those things out of your life.” Now, Marc is pleased that his condition has improved dramatically, helped by the fact that he is taking Vitamin D tablets and using a topical steroid cream. “It’s almost completely gone,” he smiles, “and I really hope to avoid future flare ups too. The Vitamin D has really helped, and so has taking the time to sunbathe and soak up some rays. Still, I have to use lots of sunscreen as sunburn could aggravate the condition too. “Of course, the worst thing about the condition will always be other people’s reactions to it, such

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REMEDIES

nightly NIGHTMARE SLEEPING WITH A SNORER MAKES NIGHT HELL. GET A SOLID NIGHT’S REST BY WORKING OUT THE CAUSE AND WHAT TO DO ABOUT IT.

irst, find out WHY you snore. Not all snores are alike. Your sleeping position can tell you a lot about what type of snorer you are. When you know why you snore, you can find the best solution. If you are a closed-mouth snorer, your tongue probably causes that ear splitting sound. Targetted exercises and simple lifestyle changes can help eliminate the problem. If you are an open-mouthed snorer, your problem is probably caused by sinus trouble or by your sleeping posture. Sleeping posture is easy to adjust with immediate effect, but it’ll take time to develop the right habit. Snoring when you sleep on your back is usually easy to deal with. In some cases, lifestyle changes may be necessary. Snoring when sleeping in any position might mean you suffer from sleep apnoea [see orange box]. Diagnosing and treating sleep apnoea needs specialist intervention and is critical to your overall health and safety.

10 WAYS TO STOP SNORING 1. Keep your body weight as close to normal as possible. Even being a little bit overweight could aggravate snoring by increasing the amount of fatty tissue at the back of your throat. 2. Exercise regularly. We should all be doing this anyway. Exercising for overall tone helps to tone the throat muscles which can help to reduce snoring. 3. Don’t smoke. Smokers are more likely to snore because smoking irritates the lining of your nose and throat, causing your breathing airway to become blocked. [See our article on quitting smoking]. 4. Avoid alcohol before bedtime. It relaxes your throat muscles making you more likely to snore. Ditto for caffeine drinks and heavy meals. 5. Talk to your doctor about your regular medication. Some types of medicine induce deep sleep which can make snoring worse. Sleeping pills and sedatives are prime culprits. 6. Set regular sleep patterns. Nighttime rituals and routines can help prime you for sleep so that you sleep better and are less likely to snore. Involve your partner in sharing a routine so that you can

both go to bed feeling relaxed and ready to sleep through the night. 7. Clear your nose before going to bed. Keeping your nasal passages clear can help reduce snoring. Nasal strips can help you breathe properly. Washing out your nose and sinuses with light saline solution can help even more. 8. Make sure the air in your bedroom doesn’t get too dry. Dryness irritates your nose and throat making you more likely to snore. If you use an air conditioner, keep a damp cloth by your bedside so that the air around you doesn’t dry out too much. 9. Choose the right pillow. To reduce snoring, you need one that positions your head so that your tongue and jaw move forward and your neck muscles aren’t strained. 10. Sleep on your side. Sleeping on your back makes your tongue drop to the back of your throat which can obstruct your breathing and make you snore. Attach an object to the back of your pajama top or put an object behind you when you settle in so that you don’t turn onto your back.

OBSTRUCTIVE SLEEP APNOEA In obstructive sleep apnoea (OSA), your throat relaxes and narrows during sleep, which interrupts normal breathing. During an apnoea episode, when breathing is interrupted, your brain detects a lack of oxygen and pulls you out of deep sleep. This might mean anything from going into lighter sleep mode or waking up altogether. The process helps your airway to reopen so that you can breathe normally and get the oxygen you need. Several episodes of apnoea can occur throughout the night, sometimes as often as every 1-2 minutes, resulting in poor quality sleep. Sufferers usually feel very tired the following day but do not remember waking up at night. The resulting tiredness can cause a person to fall asleep suddenly and unexpectedly, which can be dangerous, e.g. when driving. People with obstructive sleep apnoea usually snore very loudly and noisily. During an OSA episode, the person gasps and snorts but is unaware of the occurrence unless another person notices it.

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August 2014

A&H FAMILY LIFE

Fleeing

THE NEST PARENTING CHILDREN IS A PROCESS OF SLOWLY LETTING GO AND RECONNECTING WHEN THEY’RE GONE. MARIKA AZZOPARDI ON HOW PARENTS CAN COPE WHEN THEIR CHILDREN MOVE ON.

“Your children are not your children. They are the sons and daughters of Life’s longing for itself. They came through you but not from you and though they are with you yet they belong not to you.”

nce we have our children, we do our best to raise them well, giving them all they need and more besides. We play with them, fret for them, have plenty of sleepless nights over them, enjoy them and cherish them. Then, just as they start becoming their own persons, they slowly or abruptly up and leave. We did it ourselves once, and their own children will do it too one day. It is the circle of life. But just as we rejoiced when they were born, we will be saddened by their leaving. Lebanese artist, philosopher and writer Kahlil Gibran put it very succinctly when he wrote his verses (partly quoted above) about children. In the final lines of these verses he wrote, “You are the bows from which your children as living arrows are sent forth.” In one sentence he effectively managed to encapsulate our purpose as parents. Gibran’s words may well have been published in the 1920s, but their realistic meaning spans time, place and cultures, and is as valid for parents and children’s guardians today as it ever was. At some point we have to say goodbye to the children we knew and have raised. Some children remain geographically close to us, others travel further afield and distance themselves from us, but detachment makes us suffer nonetheless. The difficulties of letting go are many, and generally shared by most parents experiencing this stage in family life. Described as the empty nest syndrome, this phase can affect parents in different ways. Some parents experience feelings of loneliness and depression, others feel they are

August 2014

Kahlil Gibran being abandoned or that their children are ungrateful towards them. Many parents, especially mothers, find fault with the partners or spouses of their children, unwittingly blaming them for having taken their children away. While research has shown that the empty nest syndrome is more likely to hit stay-athome-parents and single parents, especially mothers, real-life experience shows that even

My husband and I have filled the spare time with work and travel, and are as busy as when we had children at home

parents with highflying careers are caught in a web of feelings that include regret, soul-searching, and a feeling of meaningless existence. It helps to keep yourself occupied, to find ways and means to subtly keep contact, to keep sharing things and to talk regularly. Parents can look for new ways of being together, maintaining family reunions, family meals, and re-inventing the wheel so that our children willingly join us for shopping, travel, coffee breaks, long walks, visiting elderly relatives, or sharing a sport or common interest. Treating your children as adults means looking at them through different lenses, appreciating their new status and being proud of who they have become. Speaking to parents from different backgrounds, professions and nationalities, helps you to understand and cope with your own feelings, as these real-life experiences show.

Margaret, mother of two, receptionist “I was a full-time mother and raising my children was a great challenge. When my youngest daughter left home to live with her boyfriend and their daughter, it was like the end of the world for me. It is so difficult to let go of somebody who depended on you. You have to accept that they have to share love and other things with their other half and

A&H FAMILY LIFE

Wilfred, father of three, doctor “We have tried to raise our children so they grow up to be good, hard-working citizens. We always tried to lead by example and above all, be their best friends. One son is now married and still living in Malta. Another one left home to study and work seven years ago. His leaving was something we had to face. I travelled with him to the UK for a few of days to help with apartment hunting and his settling down. Saying goodbye was not easy. I knew we were going to miss him, and that the experience would help him mature, develop his knowledge and skills. The first few months were hard on us and on him. Eventually he decided to move further afield to South America. At an emotional level this was difficult, but we have full faith in his ability to set himself up in such a different place. We discussed this as a family and, since it is in his best interest, we have to continue supporting his endeavours and ambitions. Like so many parents in a similar situation we’re thankful for Skype and lowcost telephony and make it a point to enjoy quality time as a family whenever we are together during holidays.”

Anna, mother of three, artist explore the other side of life, the side of life that is not protected by their parents. “The emptiness my daughter left behind her and the sweet memories will always be in a special place in my heart. When she left home, a lot of anxious thoughts passed through my mind and woke me up during the night. What if she does not succeed? What if she and her partner do not stick together on their commitment to each other? What would happen to our grandchild, running from one parent to another? Today I’m so proud of her because she and her boyfriend are raising their family together.”

Leonard, father of four, selfemployed “My children are all still at home, despite my encouragement to the contrary. I suppose mine is probably an uncommon position for Maltese parents. Sometimes my eldest daughters sleep at their boyfriends’ place, although generally they come home at night. They mostly travel together with their boyfriends, but also join us for our family holiday. However, I do look forward to seeing them move out one day soon.”

Paul, father of three, businessman “I still haven’t managed to let go of my boys. One son lives away from home while the other two still

live with us. I would love to be able to persuade the one son who is away to return to the nest. I know it is naive of me, but somehow I still cling to the idea that I can keep them, their partners and eventually their children, under our roof.”

Inger, mother of two, teacher/educator “My son and daughter both live alone, and each has a small apartment. The separation process started when they were 17 and attended an English school for six months. They returned more independent, didn’t have a curfew, and were responsible in a different way. That changed our relationship so we saw them as more grown-up. But they both stayed at home for some years afterwards. Our daughter worked and travelled, staying with us to save money, and eventually buying her own apartment at age 27. Our son stayed with us until he finished military service at 21. My husband and I have filled the spare time with work and travel, and are as busy as when we had children at home. Since the leaving home process stretched out over a long time, we have been able to get used to and adjust to the ‘empty nest’. We are still close to our children. We see each other a lot and enjoy having ‘children’ who are adults.”

Our children are aged 26, 24 and 18. They all have different personalities, likes and dislikes. The eldest two live abroad, the youngest will start attending University this October. It was difficult ‘letting go’, especially the first time, when my son left home at the age of 20 to start his career abroad. Although my husband and I had always tried to help our children feel confident and to develop self-esteem by gradually allowing them the freedom to make their own decisions, I still felt a sense of panic when he left. I could not be at hand if anything went wrong. When we visited him after five months, I realised ‘hey, my little boy has turned into a young man, well capable of dealing with life like any other responsible adult!’ It was the same with my daughter – maybe even more so, as she is by nature very strong and independent. We Maltese mothers tend to be over-protective to the point of sometimes becoming possessive. “I believe parents need to realise children are not their possessions, but rather individuals within their own right with different personalities, interests and dreams. I have always encouraged my children to choose a career that involves doing what they are most passionate about, and to follow their dream. I believe the parents’ role is to love and lead by example, and eventually letting go by having faith in their children’s capability of getting on with life as they so choose.”

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August 2014

PROMOTION

LACKING A BREATH OF FRESH AIR…

s customers, don’t we all love going to our favourite nail technician and having our nails beautifully tinctured and perfectly filed? On the other hand, as nail technicians we get carried away doing what we love doing most for hours on end. Yet not all of us might have realised the complexity of the nail salon work environment. There are potential hazards that one must take into account when owning or walking into a nail salon. The first crucial aspect is hygiene. The salon must be spotless and all tools must be sterilised before each treatment. Nonetheless, the nail technician has to use the right approach when dealing with skin diseases and skin conditions. Another emerging potential hazard that the nail technician faces is chemical inhalation. Unless the salon has proper indoor ventilation, breathing different types of

August 2014

FILE, BUFF, SPLIT, DRILL, BRUSH, PAINT, FILE AGAIN, DESIGN AND AFTER 30 TO 60 MINUTES THERE YOU HAVE IT A PERFECT SET OF NAIL EXTENSIONS THAT MAKE YOUR HANDS LOOK LIKE A MILLION DOLLARS. chemicals such as nail polish, glues, solvents and disinfectants for a minimum of eight hours a day for 40 hours a week – i.e. for 2080 hours a year – can result in unwanted health-related symptoms. While salon chemical concentrations are unlikely to exceed the established exposure limits. A survey published in the Journal of Immigrant and Minority Health, titled “Results from a community-based occupational health survey of Vietnamese-American nail salon workers”, found that self-reported work-related health symptoms such as skin and respiratory irritation, difficulty breathing, headaches, and trouble concentrating were reported by significant percentages of the nail technicians who participated in the survey. It is a fact that in a nail salon environment, workers are exposed to various levels of air contaminants. However, in today’s day and age we are also lucky to have the proper tools and technologies to reverse this rising hazard.

One of the latest emerging technologies, highly demanded by professional nail technicians is Vision Filter Plus Technology designed by the renowned nail brand and first in nail education, ProNails. Vision Filter Plus Technology is a simple way to reduce air pollution found in nail salons. The filter works quietly and effectively to clean the air of dangerous gases and particles produced by nail acrylics and UV gels. Vision Filter Plus is designed to protect all personnel from the pollutants emitted which, although invisible, cause most hazards. It is the filter which then catches and separates the pollutants. Vision Filter Plus systems efficiently serves up to 300 clients and it is proven that many nail technicians with asthma and dry mucous problems in the past have seen their problems reduce greatly upon installation. It is in this way that everyone will be satisfied as they will not be exposed to unhealthy substances anymore. For more information contact Liberty Business Culture ltd. on 21410008/ 21419119, email on info@libertymalta.com.mt

A&H SEXUALITY

B�ds of

passage

eenagers and young adults write their personal histories during summer. Malta is blessed (and cursed) annually with crowds of young tourists who come here to study English. The combination of warm weather, scant clothing, lots of parties and limitless freedom provides lots of potential for sexual adventure. Three young people tell us what they think.

Gabriel, 20 years old, beach safety supervisor “Malta’s beaches are flooded with young tourists. Whenever I am on duty, I concentrate on what happens on the beach and in the sea. I try to avoid distractions though, sometimes, looking around through my binoculars I can’t avoid looking at and admiring certain girls sunbathing on the beach. I never get

SUMMERTIME FREEDOM FROM ROUTINE, AND A FLOOD OF NEW ACQUAINTANCES ARE A HEADY MIX. WE SPOKE TO THREE YOUNG PEOPLE ABOUT THEIR SUMMERS OF SEXUAL OPPORTUNITY.

personal with the people on the beach. I am there to offer safety and not to try to start a relationship. When I am off duty, it is another story. My friends and I look around to find a group of girls and try to settle down as close to them as possible. Some of the girls don’t even look at us while others try to start a conversation with us asking about clubs and swimming spots. Personally, I am quite an extrovert and I always manage to make new friends with whom I keep in contact through social media. There are some girls who tend to go a bit further, especially after a couple of drinks but I always resist. Not knowing the girl makes me suspicious. What if she lies about her age? What if she reports me to the police, accusing me of rape? Sticking to my work’s motto, I feel it’s better to be safe than sorry.”

August 2014

A&H SEXUALITY

Liam, 19 years old, waiter, in a relationship “I work in a pizzeria close to one of the language schools. Many locals grumble about these students describing them as noisy, but for our business they are a blessing. We keep our prices low and our environment relaxed to attract students who come to Malta on a budget. I enjoy speaking to the ones who are genuinely interested in our country and they do their best to practice their language skills. Last year, I met a particular Spanish beauty who used to come every day to the pizzeria where I work. I started dating her. Because it was summer and we were feeling relaxed, we ended up having a sexual affair. I was not worried because we took all necessary precautions and I even managed to get a glimpse of her student’s card to be sure of her age. I didn’t own a car last year so we used to find the most remote places to be together. There was nothing emotional, just passion. I knew that once she left the island, she will leave my heart too. Now this year, I am involved with a local girl, so probably once summer is over my heart will still be busy. I’ll wait and see.”

Claire, 23 years old, English language teacher, in a relationship “I’ve been working in this school for the last three summers. Before, when I was still single, I used to meet my students after school hours. Some of them were my age or slightly older. I used to prefer teaching the Italian students because they made me feel at ease even though at times I wonder if they learnt anything at all. “I had some brief relationships with some of my students who were older than me but strictly after school hours. Now that I am in a steady relationship myself, I shut off all confidences with the students and refuse any invitations to join them clubbing or at the beach. I don’t want to appear as if I am a nerd or something, but I know myself and I know that I get carried away easily, so it’s better to avoid situations like that. 36

August 2014

There was nothing emotional, just passion

“Some of these students are very good looking, well-built and tanned. They have those flirtatious looks on their faces so at times it becomes difficult to concentrate. Even though I am in a relationship I admit that I enjoy receiving attention, but I try to keep to my limits. Meeting foreign students every day can be very enjoyable and you make lots of new friends. My advice to new teachers is to keep a distance during lessons but then, after school hours, one can loosen up a bit, though always keeping in mind that you’re their teacher and have responsibilities.”

A&H SAYS… Gabriel enjoys attention but is also aware of the pitfalls of transient relationships. Liam is more adventurous and nostalgically remembers his last summer’s fling with someone he never saw again. Claire seems confused. She doesn’t regret her previous experiences and now that she is in a relationship she’s says she’s holding back, but she still seeks attention and feels happy when an older student notices her. Having a summer relationship can be tempting. The heady combination of sunshine, a fresh breeze, a tan and a cool drink in your hand are an ideal scenario for passion and romance, but there’s something to be said for being sensible. • Be sincere with your partner. Don’t lie about your age because all hell might break loose. • Take the necessary precautions and discuss the use of contraception with your partner. • Avoid getting drunk when together because you might end up doing something which you will regret later on. • Don’t boast to your friends about false experiences. It’s not fair on your partner and it will reflect badly on you. • Don’t get attached too much especially if your partner is a foreigner on a short holiday. Long distance relationships do exist but they are difficult. It is very easy to be disappointed with this sort of relationship. • If you have any doubts about having had sex, do not hesitate to see your doctor for a check-up. If you weren’t cautious, it’s useless crying over spilt milk and blaming your ex-partner. Deal with the immediate problem properly and think twice before making the same mistake again. • Behave appropriately, especially if you are a group leader, a teacher or a person responsible for taking care of visiting students. Don’t shift blame for your actions by saying a girl tried to seduce you or a male student commented about how sexy you look. Remember that in a few weeks’ time, they will go back to their normal lives abroad while you will have to justify your actions to your employers.

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SPORTING LIFE

Photograph: Paul Trapani Galea

pitch PERFECT

ven if you are not a water polo enthusiast, chances are you’ve heard of Clint Debono. For the last 22 years, he has been at the forefront of Malta’s water polo scene. Sliema ASC’s website names him as a ‘true club man’ as he has been involved in this club since 1993, though in the last two seasons he played for Valletta. The son of a footballer, Clint naturally started training in football. However, in summer, he used to train in and play water polo. “For me, I guess it was a natural progression to be in sports,” he says. When he was 17, Sliema’s water polo team captain, Marco Manara, encouraged him to start training and take up water polo seriously.

August 2014

WATER POLO PLAYER AND TRAINER CLINT DEBONO ON LIFE IN AND OUT OF THE SPORT

Once he decided to give up football and to join the Sliema water polo team, Clint faced another hurdle. He explains that he needed to become a better swimmer, so he had to increase the number of swimming training sessions. “It took up to three years of extra swimming training to reach the level I needed to excel,” he recalls. Although we think of water polo as a summer sport, players are not idle during the winter. Besides pool training, water polo involves other types of training. Clint explains that during the off-season period, between September and January, players have three 7km running sessions, five gym sessions and three shorter 2km swim sessions. Come February, training intensifies in anticipation of the imminent water polo

SPORTING LIFE

Photograph: Paul Trapani Galea

season. “Between February and the end of August we have six to nine swimming sessions per week, and two to four gym sessions per week,” explains Clint. All this is in addition to league matches which are held mostly during the weekends. Clint's water polo career has various highlights, including winning eight league titles of which six were won over the span of 7 years with the same team; and in the last 2 years he helped bring the Valletta water polo team back to the premier division. Playing abroad will also remain in Clint’s memory album forever. “Playing with Sliema in the Champions League and reaching the final 16 is something I feel so proud of,” he says, adding that it is a pity Maltese clubs are not participating in this competition because they lack financial resources. Clint has also trained and played with foreign teams: “I will never forget the year I went to Hungary for training with my best friends. It was quite early in my career. I also went to Naples for a short stint, and I played for the Sydney Balmain Tigers in the Australian national league.” Clint was also a regular with Malta’s National Water Polo team. “I played for fifteen years with the National Team in various countries,” he says, adding that it is disappointing Malta’s media do not cover our National Water Polo Team even though it does much better internationally than other national team sports. In such a long career, Clint has trained and played with different coaches and different players. He has established himself as a role model in water polo, a player that others can look up to. “I have always had a very good relationship with all of my team-mates and coaches,” he says. “Obviously, after playing for so long and in a team there are always ups and downs.” He describes himself as being a little hard-headed. This has occasionally led to clashes, but since water polo is a team sport, Clint believes that one has to put one’s differences aside and just play for the team and give one’s best. As with everything else in life, Clint’s water polo career is tinged with some dark moments too. He says that he suffered various injuries throughout the years but, in 2005, something unexpected occurred. “My coach noticed that there was something wrong with me. When I saw a doctor, I was told that I had to stop playing for a season because I was suffering from pericarditis. That’s an inflammation of the fibrous sac surrounding the heart. I couldn’t believe that my season was over, but with the support of my family and club, I recovered fast, and managed to play the last three games of the season that year.” All sports people need the support not just of their clubs and coaches but also of their families and friends. “The support I receive is immense,” Clint says. “One of the main obstacles for sports enthusiasts in Malta is trying to balance training and work at the same time. I am very lucky because I always found the support I needed from my former employers.” Nowadays Clint has his own business, which makes his daily time-table and routine easier to manage: “My days are easier now because my family and business partner work around my busy sporting schedule.” Family means a lot to Clint. “Now that I am 39, and I feel settled in my business and that I have

achieved everything that Malta’s water polo scene has to offer, I really wish to have a family of my own,” he says, admitting that many of those around him react with surprise when he mentions such a thing. Whether to keep on playing water polo is a decision which Clint will take next season. He says it gives him a lot of satisfaction. “Being a summer sport, it is very popular, and there are some very keen supporters who create a great atmosphere,” he says. “In fact, I was a very keen supporter of the Sliema Water polo team while growing up, and I always knew that I wanted to be part of that team one day.” Clint wants to remain involved in sport even if he stops playing: “I would like to coach or teach, being myself a personal trainer, and I would love to continue practicing with my old team mates for fun.” One of his ambitions is to set up a Malta Masters Water polo team with his former team-mates. He says water polo’s future in Malta looks bright: “The sport is getting better. The club nurseries, schools, and Malta Olympic Committee (MOC) are contributing and investing in swimming and water polo training. This has changed people’s view of aquatic sports. They’re seen as year-round sports, rather than just summer sports.” Clint explains that children who are interested in water polo have to start from the basics. These include both swimming sessions and basic ball skills. When they have developed a good knowledge of the basics, it’s time to progress to tactics and team work. Clint suggests that, “The most important thing is to have fun. It is also extremely important to be disciplined, and work hard towards the goals one wants to achieve”. He also has some useful tips on how exercise can and should form part of our daily time-table: “Plan your training and working week ahead. What I used to find very effective was to get an early start, and train before going to work.” He considers training and exercise as the key to live a better life. “Training not only makes you look better. It makes you feel, think and work better. On the whole you can enjoy life much more when you exercise,” he says.

It is important to be disciplined, and work hard towards the goals one wants to achieve

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August 2014

Available at all pharmacies & Health foods shops across Malta & Gozo.

LIFE & Style

what

HOLIDAY TYPE ARE YOU?

RESULTS Mostly A’s – The party animal

COMPILED BY ANNA MARIA GATT have just arrived at your 5 You hotel but your booked room is not available yet. To kill the

word ‘holidays’ 1 The means mostly:

a. getting a tan and partying; b.days off work and sleeping late; c. going around the world exploring other cultures.

time you: a. go shopping; b.wait in the hotel lobby sipping a coffee; c. catch a taxi to visit the main attraction in the city.

are planning to go 2 You for a holiday. You pack:

a. new bathing costumes and stylish beach wear; b.the minimum to avoid hassling with luggage; c. the latest travel guide books, cameras and GPS.

You won a free holiday to anywhere Europe. So you decide on:

You can’t afford to go abroad this year so you spend your days on a local beach. You:

on holiday, your preferred morning activity is: 6 When a. going for a dip in an indoor pool; b.a relaxed breakfast; c. checking the time-table to make sure you don’t miss your train.

7 When on holiday, you eat at:

a. the most sought after restaurant in town; b.the restaurant suggested by the hotel receptionist; c. a drive-through. Why waste time in restaurants?

a. the trendiest summer resort in Greece; b.a tranquil chalet in the Swiss mountains; c. visiting Europe’s former imperial cities.

a. work on your tan and protect your hair from the harmful UV rays; b.try to catch up on some lost sleep underneath an umbrella; c. go snorkelling and join a diving school too.

sort of clothes do you take on holiday? 8 What a. The latest fashion. b.I don’t care. No one knows me there. c. Comfortable clothes and shoes.

worst nightmare on 9 Your holiday is: a. a strike by shop owners; b. a stomach bug; c. a rainy day.

do you buy most when on holiday? 10 What a. Clothes and accessories. b. Food and drink. c. Souvenirs.

Your idea of a holiday is simply FUN. You’re definitely a summer person who looks forward to working on your looks and you don’t mind having a summer fling. You do some homework before going on holiday to look for the best bargain shops and the best night spots and to check out the perfect places to keep on working on or showing off your tan. There is nothing wrong with a fun-loving attitude, but shopping and partying hard burn holes in your pocket so keep an eye on your spending.

Mostly B’s – The relaxed gourmet You are a very relaxed person and your choice of holiday reflects your personality. Most of the time, others decide for you and you don’t even bother to have a say. Your only concern once you leave your workplace for a couple of days is to relax, sleep late and eat. You are not enthusiastic about sightseeing and your idea of exploring a new place is to get to know it gastronomically.

Mostly C’s – The adventurer To you, every holiday is a new discovery. As soon as you choose a destination, you start planning an itinerary and reading about the main attractions. When travelling, you enjoy exploring local traditions, trying out the various transport systems and hanging out with the locals. You like adventure and you don’t mind returning to work more tired than before you left. Money is not a problem because you budget well and you save throughout the year for your annual holiday.

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August 2014

A&H INFORMATION

AROMATHERAPY

rief, a single word, describes an abyss of emotions. It is a deep excruciating pain, felt in the pit of your stomach, a void deep inside that nothing can seem to fill up. Grieving gives you a general sense of lethargy and apathy. We go to sleep hoping that when we wake up, our loss will have been just a really bad dream. Losing someone dear to us can conjure up all these emotions and much, much more. Text books tell us that grieving is a process. What is sure about all this is that

First few days – Shock and Denial You are still numb with shock and nothing seems real. You feel as though you are at a standstill and the world is revolving around you, going about its usual stuff, buzzing with excitement, when all you want to do is sleep, sleep and sleep. Do not expect too much of yourself. It is fine to feel whatever you are feeling. Shed your pride and accept all the help that you are offered. Try to take care of yourself as much as you can and let somebody else help you. That includes eating, not forgetting to take any usual medications that you have to take daily, keeping yourself hydrated and, if possible, have an aromatherapy bath using the following blend.

the grieving is very personal and no one will go through the process in the same way. There is no time frame for grieving and there are no set rules. The death of someone close to us imposes change which instills fear. Because it is imposed on us, the fear sometimes feels insurmountable. We are deeply sorry, but we do not have a magic wand to remove this and return things to the way they were before. We have searched for ways and means of soothing the pain and eliminating the fear. They do not exist. But we have learned of ways to deal with grief and to manage pain and fear.

In a teaspoon of vegetable oil add: 3 drops of sandalwood 2 drops of Melissa 2 drops of Frankincense Add the mix to your bath water. Disperse well before entering. You can also add these oils to an aromatherapy diffuser or a personal aromatherapy inhaler. If you are visiting friends who have just lost a loved one, a huge hug is a must. It’s something that they will never forget. Sometimes, the less is said, the better. You may have all the good intentions in the world but your friend or relative is very fragile at the moment, so some words might do more harm than good.

Jasmine ﬂower

The mixture can be used in a bath by first adding the oils to a tablespoon of milk, or in a diffuser or in a personal aromatherapy inhaler.

2nd Phase – Guilt and Anger When the shock and numbness go away, the pain sometimes feels unbearable. At times, we may also start to feel guilty about something related to the person we have lost. Anger is also a very common feeling. We might feel angry towards the situation, angry towards the person who has left us and also angry at ourselves for not doing more to keep that person here with us. Don’t deny your emotions, whatever you feel. Talk about what you are feeling. If you do not feel comfortable talking to other family members or friends, seek help. A really helpful tool at this stage is writing down a journal of what you are feeling. Pour your heart out into your notebook. Jot down anything that crops up. It might be a painful process, but it is highly beneficial. When you feel ready to let go, get rid of your notebook. Burning it is symbolic and therapeutic.

Frankincense resin

August 2014

An essential oil blend that can help during this stage is the following: 3 drops of lavender 2 drops of chamomile roman 2 drops of jasmine

3rd Phase – Depression When the anger starts to subside, apathy, depression and helplessness set in. At this stage most of us realize that our lost loved ones are not coming back, and we feel tired of rebelling against this painful truth, so we might feel helpless and depressed. Seeking professional help at this stage

Clary sage ﬂower

PY and GRIEVING

A&H INFORMATION

BY MARIKA FLERI & MARY VELLA

REFLEXOLOGY AND AROMATHERAPY

Reflexology combined with aromatherapy will help to relieve stress and balance the emotions. In times of grief, when all the energy channels are out of balance and we feel very vunerable, we need balancing and grounding. Aromatherapy reflexology can help us accept the situation and help prevent depression. An hour’s treatment working on the feet with essential oils on all the energy channels of all the organs – in particular the brain, the heart and the kidneys, the three organs that are particularly devitalised when we grieve – will help to relieve all the aches and pains, numbness and lack of concentration. The treatment will help to energise the bereaved and bring back a sense of grounding of the body. This helps a grieving person deal with feelings of emptiness, lethargy, apathy, shock, guilt and anger.

is a good idea as a psychologist can help us put things into perspective and also help us to sort through and deal with overwhelming feelings. Never be ashamed to ask for help. Asking for help means you are strong, not weak. Try to make sure that you are taking care of your physical health. Take stock of your nutrition and try to exercise more, preferably outdoors. Long walks as part of your daily routine really help. Wear bright coloured clothes whenever possible. Dark coloured clothes reflect and affect our mood and state of mind. It may seem trivial it really does make a difference. Pamper yourself once in a while. It’s fine to spoil yourself. You deserve it. An essential oil blend that can help during this stage is: 3 drops of Mandarin 2 drops of Lavender 2 drops of clary sage The blend can be used in a bath by adding the oils to a tablespoon of milk, or putting the blend in a diffuser or in a personal aromatherapy inhaler.

4th Phase- Acceptance This is the phase that we need to reach. Accepting the death of a loved one does not mean the person is forgotten. It means we are able to live with our loss. Acceptance might come after a couple of months, or it might take years. There is no fixed time scale. It helps to try to remember all that we have been through and what helped us overcome certain thoughts and feelings, how we dealt with our feelings throughout the years and how we can apply them as needed, taking one day at a time. An essential oil blend that can help during this stage is: 3 drops of Lavender

WIN

Spikenard

2 drops of Marjoram 2 drops of Jatamansi/Spikenard The blend can be used in a bath by first adding the oils to a tablespoon of milk, or by putting it in a diffuser or in a personal aromatherapy inhaler. Grief occurs mostly when we lose a loved one but it also occurs with other losses and changes throughout our lives. Losing a pet, changing jobs, the end of relationships and countless other situations involve a certain amount of grief. Different people react in different ways and grieve in a very personal way. Grieving takes on many forms and facets and all of these have to be dealt with as, once they are ignored, they manifest themselves in other kinds of symptoms and emotions. Listen to your inner self and allow yourself the space to feel and to grieve. Each day is different. You will learn something about yourself every day and will continue to learn for the rest of your life. The most precious lesson that one can learn throughout this process is that you can never say “I love you” often enough to your loved ones. Tomorrow might be too late.

an aromatherapy reflexology massage offered by Elizir MediSpa If you are grieving or would like to nominate someone who is grieving, write in to A&H. The first name we draw out of all applications received will be offered an aromatherapy massage at no charge. This competition is limited to applicants who are bereaved. All details will be kept confidential. No part of any letter will be published at any time. Please send your application including a contact name and number to: A&H Elizir Medi Spa competition c/o Standard Publications Ltd. Standard House Birkirkara Hill St Julians STJ 1149

Marika Fleri, of Aroma Treasures, is a qualified aromatherapist. Email marikafleri@gmail.com Facebook Aroma Treasures Website Aroma Treasures Malta

August 2014

LAST LOOK

Time on your hands? Get busy

stub out

SMOKING TAME YOUR NICOTINE CRAVING WITH A&H’S CONTROL TECHNIQUES

icotine replacement therapy effectively reduces cravings, but still allows nicotine into your bloodstream. If you have a chronic condition, such as high blood pressure, take your doctor’s advice about starting therapy. Meanwhile, try some of these techniques to help control your nicotine craving.

Think about what quitting can do for you. If you give up smoking and you are • pregnant or you have just had a baby, your baby will be less at risk of poor lung development, respiratory conditions such as asthma, infections and sudden infant death syndrome (SIDS)’ • a surgery patient your wounds will heal faster; • a heart attack survivor you reduce your risk of having another heart attack; • a cancer survivor you reduce your risk of recurring cancer in your lungs, head or neck; • a parent you reduce the risk of your children developing smoking addiction through secondary smoking.

August 2014

Instant distractions • Keep your hands busy. Doodle, play with a puzzle, shell peas or pumpkin seeds, squeeze a stress ball. • Always carry something that can keep your hands busy whenever you feel a craving, e.g. a paper clip or a pack of playing cards. • Write down a list of reasons to quit. • Write down a list of what smoking can cause: cancer, leukaemia, stroke, chest infections, osteoporosis, cataracts, male erectile problems and diabetes. • Splash your face with cold water and count slowly to 300 while breathing deeply, slowly and rhytmically. • Call a friend for a chat. • Brush your teeth and remind yourself how much cleaner your non-smoker breath is. • Chew mint-flavoured, sugar-free gum. • Sip fresh fruit juice, bite into a piece of fresh fruit or suck a lemon wedge. Smoking dulls your taste buds. Reeducate them.

• Clear out cupboards and drawers you haven’t looked at in ages. • Go for a jog or brisk walk in open air. • Read a book. Read a magazine. Read anything that will take your mind off things. • Keep a running total of how much money you’ve saved by not smoking. Deduct the cost of cigarettes you haven’t paid for. • Delay smoking. Promise yourself you’ll wait till you finish a crossword puzzle, a Sudoku puzzle, a walk around your neighbourhood. The craving might die down by the time you’re done. • Take a long, relaxing shower, as opposed to a quick splash-down. You can’t smoke while showering. • Go to the cinema. You can’t light up while there and watching a film will take your mind off things. • Write the letter or e-mails you have put off for ages. • Cook a special meal and take time to enjoy it slowly.

Make some lifestyle changes • Take up a hobby to occupy your hands and mind, like painting, gardening, playing a musical instrument, woodwork or handcrafts. • Take up sport. It’ll keep you busy, provide a supportive routine and will make you feel fitter and healthier so smoking will seem less and less attractive. • Ventilate and redecorate your usual smoking area at home to reduce the chance of triggering cravings.

A&H DIRECTORY

and smoking habits.

Join iCoach, an EU-funded online digital health coaching platform to help you stop smoking www.exsmokers.eu

Tobacco Dependence Support Classes

Malta’s Health Promotion Department offers support to smokers who want to kick their habit. Call Quitline on 2326 6116 and Tobacco Freefone 8007 3333 for telephone support and advice and for referral to Tobacco Dependence Support Classes that suit your individual needs

Classes are offered free of charge in various health centres. Meetings are held once a week for six consecutive weeks and followed by a follow-up class. Application forms are available from the Health Department and at: https://ehealth.gov.mt/download.aspx?id=4104 Alternatively, apply directly online at: https://ehealth.gov.mt/healthportal/health_pro motion/dynamic_forms/smoking_cessation.aspx

PRODUCT NEWS

EFFACLAR DUO [+] New reinforced formula

DERCOS NEOGENIC IS THE FIRST HAIR REBIRTH TREATMENT BY VICHY LABORATORIES

EFFACLAR DUO [+] by La Roche-Posay, the dermatologists’ brand of choice, is a new reinforced product to treat acneprone skin. Enhanced with Procerad™, EFFACLAR DUO [+] has stronger antiinflammatory action that helps correct imperfections faster while preventing marks that acne can leave behind. EFFACLAR DUO [+] relies on La RochePosay’s formulation expertise making it suitable even for the most sensitive acne-prone skin. Its texture is light and quickly absorbed while its long-lasting matte finish makes it an excellent make-up base.

With 1,700 new hair increase in an average three month period*, DERCOS NEOGENIC is the ideal treatment for those with low hair density. It is easy to use, is hypoallergenic and paraben free, and has a pleasant fragrance. THE DREAM OF HAIR REBIRTH COMES TRUE DERCOS NEOGENIC is exclusively available in pharmacies. For samples please contact us at vichy@prohealth.com.mt SMS: 79806836 Facebook: Vichy

Available in pharmacies. Email: larocheposay@prohealth.com.mt Facebook: LaRochePosayMalta

VICHY REINVENTS HYDRATION Vichy introduces new Aqualia Thermal Dynamic hydration face care range. With 10% Vichy Thermal Spa Water and hydrating sugars, skin hydration has been reinvented. Vichy Aqualia Thermal Light Cream and Rich Cream leave skin feeling fresh, smoothens dehydration lines, skin is immediately protected and appears re-textured. Aqualia Thermal Serum can be used alone or under Aqualia day care for truly hydrated skin, a 'new skin' finish, no shine effect. Make up can be applied immediately after. Aqualia Thermal Dynamic products are exclusively available in pharmacies. For samples please contact us at vichy@prohealth.com.mt SMS: 79806836 Facebook: Vichy

Pigmentation, dark spots, dull and uneven complexion are problems that can affect 8 out of every 10 women. This is why La Roche-Posay is launching PIGMENTCLAR a new generation of skinevening solutions which combine long-lasting efficacy and high tolerance even for sensitive skin. Pigmentclar Serum is a shock treatment that corrects pigmentation and dark spots whilst unifying skin tone. Its serum texture feels light on the skin and helps active ingredient absorption. Pigmentclar Eyes is the first corrector that targets both types of dark circles – blue and brown. Its hydrating formula and special applicator tip leave the eye area smooth and radiant. Available in pharmacies. Email: larocheposay@prohealth.com.mt Facebook: LaRochePosayMalta

STELATRIA SOS CREAM FOR MINOR RASH AND BITES Stelatria cream has been specifically designed to soothe localised irritations and redness (rash) on the face and body. Typical irritations are seen around the mouth due to drooling of saliva or dummies, or even babies sucking on their thumbs, or in skin-folds like the neck, arms and legs. Stelatria is a very effective, steroid-free cream which helps soothe these irritations. It is based on a unique combination of copper, zinc and manganese, all of which are known to heal irritated skin, and Bioecolia, which prevents infection of irritated skin. It is also ideal for insect bites, burns and chickenpox. Apply 2-3 times a day. Knowing that it’s Mustela, you know that it’s the best for your baby. For more information call Cherubino Ltd on T 21 343270.

DRY EYES? CHOOSE LUBRISTIL Lubristil is the new gold standard treatment for dry eyes, and has been developed by Moorefield’s Pharmaceuticals, a division of Moorefield’s Hospital, the number one eye hospital in the UK. Lubristil can be used in all cases of dry eyes, whatever the cause, with the added benefit of low resistance when blinking, offering enhanced comfort when the drops are inserted. Lubristil provides immediate and lasting relief for all levels of dry eyes and can be used by contact-lens users. It is preservative-free and available in convenient single-dose unit, for use when on-the-go. Many people are switching to Lubristil for true and lasting relief from dry eyes. Trade Enquires: Cherubino Ltd on T 2134 3270.

August 2014

PRODUCT NEWS

PROTECT IT THERAPEUTIC / DIABETIC SOCKS

3 LEAVES TUNA CHUNKS 3 Leaves Tuna has more benefits than simply tasting delicious. It is packed in sunflower oil which contains healthy unsaturated fats that may help lower cholesterol and reduce the risk of heart disease. Furthermore, it is a source of Omega 3 and 6 which are fatty acids that help in the normal function of all body systems. Omega 3 and 6 are essential and have to be consumed in a diet because the body cannot make them. So go ahead and enjoy some refreshing meals, be it a salad, a wrap, a nice sandwich or some cold pasta with 3 Leaves Tuna Chunks.

PROTECT iT socks have been developed during years of research in collaboration with podiatrists, surgeons, certified diabetes educators (CDEs) and other medical professionals. These socks help prevent the complications of at-risk feet unlike any other sock available. They are soft and comfortable and hug your foot perfectly adapting itself to your foot’s anatomy and movements. They don’t bunch up or wrinkle and stay dry all day long. A seamless sock with padded layers to protect the sensitive and sore-prone areas of your foot while eliminating rubbing and chaffing helps fight bacteria and fungi, helping to prevent infection and odours. Trade enquires: Pharma-Cos Ltd. T 2144 1870.

Imported by J.Calleja (Caterers & Wholesalers) Ltd Tel: 21523865 / 21523880 www.jcallejaltd.com

ORGRAN’S MULTIGRAIN O’S WITH QUINOA Breakfast foods should be high in wholegrains and dietary fibre and low in simple sugars to assist us with energy in the busy schedules of our day. Orgran’s Multigrain O’s with Quinoa is a nutritious natural cereal that is gluten-free and rich in protein, dietary fibre and calcium. Start your family’s day with ORGRAN Multigrain O’s with Quinoa.

DRY SKIN MOISTURISER Hard Skin Softening Cream doesn’t just moisturise. Its special formula actually breaks down the bonds between stubborn hard skin cells and helps them to loosen and shed, while plumping up the skin beneath to reveal soft, supple feet.

For more Orgran Gluten Free products contact Good Earth Distributors Limited Tel 21431309

Trade enquires: Pharma-Cos Ltd. T 2144 1870.

IT ALL STARTS WITH THE WASHING UP

FRUVIA ALL NATURAL JUICE DRINK Delightfully refreshing, Fruvia is a sparkling, all-natural juice drink, naturally sweetened with no artificial ingredients or flavourings. It is one of the first beverages of its kind in Malta that is sweetened using a mix of Stevia, the revolutionary natural sweetener from the stevia leaf, and sugar. With only 70 calories per 330ml can, it comes in three refreshing flavours: Luscious Apple, Tangy Red Orange and Zesty Lemon. Available in major stores and supermarkets, beach bars, cafés and snack bars. Visit www.fruvia.com.mt for more information.

August 2014

Ecover’s Chamomile and Marigold Washing up liquid is very effective in degreasing and cleaning dishes and cutlery without leaving any residue of unnecessary chemicals on your dishes. It is also kind to your skin and soft on your hands. Produced to the highest ecological standards, all its ingredients are natural. Ecover’s Chamomile and Marigold Washing up liquid is free of petrochemicals, phosphates, foaming agents, and optical bleaches and has never been tested on animals. Contact Good Earth Distributors Limited Tel: 2143109

d�ect�y ATTARD / BALZAN / IKLIN / LIJA M4 PHARMACY, OLD RAILWAY ROAD ATTARD 21436531 MISRAH KOLA PHARMACY, PITKALI ROAD ATTARD 21434137 ST. CATHERINE PHARMACY, TRIQ ID-DIELJA K/M TRIQ SANTA KATERINA ATTARD 21413442 ST. MARY PHARMACY, 2 ANTONIO SCHEMBRI STREET ATTARD 21436348 BALZAN PHARMACY, 70 ST FRANCIS STREET BALZAN 21444035 MEDICA PHARMACY, NAXXAR ROAD BALZAN 21445741 MILIA’S PHARMACY, 73 COTTONERA STREET, BIRGU 27600126 IKLIN PHARMACY, GERONIMO ABOS STREET IKLIN 21415499 IL-MEHRIEZ PHARMACY, 31 GIOVANNI CURMI STREET IKLIN 21435567 ST. JOSEPH PHARMACY, 164 ANNIBALE PRECA STREET LIJA 21418846 ST. MICHAEL PHARMACY, TRANSFIGURATION AVENUE LIJA 21435875 BAHRIJA BAHRIJA PHARMACY, RADDET IR-ROTI STREET C/W SCHOOL STREET BAHRIJA 21450743 BIRGU / SENGLEA / VITTORIOSA VITTORIOSA PHARMACY, 9 TRIQ IL-MINA IL-KBIRA, BIRGU 21807529 VERDALA PHARMACY, 57 TRIQ IL-GENDUS BORMLA 21824720 WHITE CROSS PHARMACY, SHOP A BLOCK 1 SAN PAWL BORMLA 21821671 SAN FILIPPU PHARMACY, 155 VICTORY STREET SENGLEA 21800681 VICTORY PHARMACY, 32 VICTORY STREET SENGLEA 21801698 BIRZEBBUGIA / MARSASCALA / MARSAXLOKK BLOSSOMS PHARMACY, TRIQ IL-GURGIER BIRZEBBUGIA 21652226 BRITANNIA PHARMACY, 5 PRETTY BAY STREET BIRZEBBUGIA 21658622 MARTIN’S PHARMACY, 182 MAIN STREET BIRZEBBUGIA 21651031 BELLAVISTA PHARMACY, 88 TRIQ IL-ĦORTAN MARSASCALA 21633788 SAN GWAKKIN PHARMACY, 1 ST ANNE STREET MARSASCALA 21637994 SAN TUMAS PHARMACY, LAMPUKA STREET MARSASCALA 27023322 ST. ANNE PHARMACY, TRIQ IL-QALIET MARSASCALA 21637615 POMPEI PHARMACY, 28 XATT IS-SAJJIEDA MARSAXLOKK 21651278 BUGIBBA / QAWRA / ST PAUL’S BAY PROMENADE PHARMACY, PIONEER ROAD BUGIBBA 21571530 ST. SIMON PHARMACY, 8 ISLETS PROMENADE BUGIBBA 21571649 EL MEDINA CHEMIST, TRIQ IL-MASKLI QAWRA 21576308 EURO CHEMIST, TRIQ IL-KURAZZA QAWRA 21581876 QAWRA PHARMACY, EARL’S COURT/1 TRIQ L-IMĦAR QAWRA 21585633 PARKES PHARMACY, 582 ST PAUL STREET ST. PAUL’S BAY 21571764 ST. PAUL’S BAY PHARMACY, 504 MAIN STREET ST. PAUL’S BAY 21573406 FGURA / PAOLA / TARXIEN ALPHA PHARMACY, ‘MARIA IMMACULATA’ COTTONER STREET FGURA 21673811 CILIA’S PHARMACY, 303 ZABBAR STREET FGURA 21801962 FGURA PHARMACY, TRIQ IL-KOPPLA FGURA 21675250 BROWN’S PAOLA SQUARE PHARMACY, 64/65 ANTOINE DE PAULE SQUARE PAOLA 21821646 BROWN’S PHARMACY, 45 PAOLA HILL PAOLA 21694818 DE PAOLA PHARMACY, 36 PJAZZA ANTOINE DE PAULE PAOLA 21826408 DISTINCTION PHARMACY, 32 PJAZZA ANTOINE DE PAULE PAOLA 21693412 FLEMING PHARMACY, 61 ZABBAR STREET PAOLA 21696893 ST. MONICA PHARMACY, 157 ST MONICA STREET PAOLA 21667146 SONREN PHARMACY, ZEJTUN STREET TARXIEN 21672757 TARXIEN PHARMACY, 59 TARXIEN STREET TARXIEN 21802986 THERESA JO PHARMACY, 3A TRIQ XINTILL TARXIEN 21672703 FLEUR DE LYS / BIRKIRKARA HERBA PHARMACY, 183 MAIN STREET BIRKIRKARA 21443406 HOLY CROSS PHARMACY, 37 MAIN STREET BIRKIRKARA 21448454 MARRIT PHARMACY, 1ST MAY STREET FLEUR-DE-LYS 21488613 PHARMAPLUS GANU STREET BIRKIRKARA 21492958 RATIONAL PHARMACY, 74/75 VALLEY ROAD BIRKIRKARA 21441513 ST. ANNE PHARMACY, 24 ST HELEN SQUARE BIRKIRKARA 27441913 ST. HELEN PHARMACY, TUMAS FENECH STREET BIRKIRKARA 21441589 ST. JUDE PHARMACY, 213 VALLEY ROAD BIRKIRKARA 21492151 ST. PAUL’S PHARMACY, BRARED STREET BIRKIRKARA 21442135 THE LOCAL DISPENSARY, CAN. K. PIROTTA STREET BIRKIARA 21493549 FLEUR-DE-LYS PHARMACY 32 FLEUR-DE-LYS 21488884

The magazine is also available for free at the following pharmacies and clinics

MACKIE’S PHARMACY, L. CASOLANI STREET BIRKIRKARA 21496089 FLORIANA / VALLETTA CHEMIMART LTD., 14 ST ANNE STREET FLORIANA 21239310 ST. PUBLIUS PHARMACY, 48 TRIQ IL-MIRATUR FLORIANA 21225444 VILHENA PHARMACY, 3 ST ANNE STREET FLORIANA 21244114 WATERFRONT DISPENSARY, FORNI 2I PINTO WHARF FLORIANA 21233034 MEDICINE CHEST PHARMACY, DEMITRIJU FARRUGIA ROAD GHARGHUR 21422204 ST. ALBERT PHARMACY, ORATORY STREET GHARGHUR 21413402 CHEMIMART LTD., 20/21 REPUBLIC STREET VALLETTA 21246063 COLLIS WILLIAMS PHARMACY, 15 REPUBLIC STREET VALLETTA 21226281 EMPIRE PHARMACY, 77 OLD THEATRE STREET VALLETTA 21225785 EMPIRE PHARMACY BRANCH, 46 MELITA STREET VALLETTA 21225785 NEW BRITISH DISPENSARY, 109/110 ST JOHN STREET VALLETTA 21244813 REGENT PHARMACY, 70 MERCHANTS STREET VALLETTA 21245135 ROYAL PHARMACY, 271 REPUBLIC STREET VALLETTA 21252396 GHAXAQ / QRENDI / MQABBA BETA PHARMACY, 50/52 SANTA MARIA STREET GHAXAQ 21663311 CHRYSANTHEMUM PHARMACY, ST NICHOLAS STREET QRENDI 21680828 QRENDI PHARMACY, 6 MAIN STREET QRENDI 21683781 ST. PHILIP PHARMACY, TRIQ IĊ-ĊEPPUN GHAXAQ 21808723 GUDJA / LUQA / MARSA GUDJA PHARMACY, 9 TRIQ SAN ĊIRU GUDJA 21696422 MEDICAID PHARMACY, 62 VJAL IT-TORRI GUDJA 21676294 AIRPORT PHARMACY, GROUND FLOOR ARRIVAL LOUNGE MALTA INTERNATIONAL AIRPORT TERMINAL, LUQA 23696349 CENTRAL PHARMACY, 6 ST JOSEPH STREET LUQA 21692546 ST. ANDREW’S PHARMACY, 51 ST GEORGE STREET LUQA 21820795 SAN RAFFAEL PHARMACY, 247 QORMI ROAD MARSA 21221188 TRINITY PHARMACY, 32 MARSA ROAD MARSA 21235595 VIVIEN PHARMACY, TRIQ PATRI MAGRI MARSA 21221701 HAMRUN / SANTA VENERA BROWN’S PHARMACY, 706 MAIN STREET HAMRUN 21238623 CHEMIMART INTERNATIONAL PHARMACY, 650 MAIN STREET HAMRUN 21233897 COSMED PHARMACY, SOCCORS VILLAMBROSA STREET HAMRUN 21225991 DARWIN PHARMACY, 152 MAIN STREET HAMRUN 21221512 FRA DIEGO DISPENSARY, 94 VILLAMBROSA STREET HAMRUN 21224898 LISTER PHARMACY, 678 MAIN STREET HAMRUN 21245627 NATIONAL PHARMACY, 17 SANTA MARIA STREET HAMRUN 21225539 ST. GAETAN PHARMACY, KAPPILLAN MIFSUD STREET HAMRUN 21234570 THE CROSS PHARMACY, 859 MAIN STREET HAMRUN 21227682 THOMAS’ PHARMACY, 796 MAIN STREET HAMRUN 21238018 FATIMA PHARMACY, TRIQ IŻ-ŻONQOR SANTA VENERA 21482856 LANTERN PHARMACY, MISRAĦ IL-KEBBIES SANTA VENERA 21444648 ST. BARTHOLOMEW PHARMACY, 230 FLEUR-DE-LYS SANTA VENERA 21492271 ST. VENERA PHARMACY, 532 MAIN STREET SANTA VENERA 21238625 KALKARA KALKARA PHARMACY, NO. 8 MISRAĦ L-ARĊISQOF GONZI KALKARA 21807740 KIRKOP KIRKOP PHARMACY, 9 PARISH STREET KIRKOP 21682028 PRESTIGE PHARMACY, 16 ST JOSEPH STREET KIRKOP 21641328

ESTATE MOSTA 21416426 SGHAJTAR PHARMACY, SGĦAJTAR STREET MOSTA 21415198 ST. JOSEPH PHARMACY, 1 TRIQ IŻ-ŻAKKAK MOSTA 21417593 ST. LOUIS PHARMACY, CALI’ STREET MOSTA 21432802 ST. MARY PHARMACY, 14 PJAZZA ROTUNDA MOSTA 21433833 TAT-TARGA PHARMACY, PLOT NO. 2 CONSTITUTION STREET MOSTA 21433141 BROWN’S CHEMISTS, ST PAUL STREET NAXXAR 21417652 NAXXAR PHARMACY, VJAL IL-21 TA’ SETTEMBRU NAXXAR 21411438 PILLBOX PHARMACY, 63 TRIQ IL-BJAD NAXXAR 21417406 VICTORY PHARMACY, 16 VICTORY SQUARE NAXXAR 21412454 MQABBA KRISTIANNE PHARMACY, TRIQ IC-CAVI MQABBA 21683048 MQABBA CENTRAL PHARMACY, ST CATHERINE STREET MQABBA 21641133 MSIDA / PIETÀ /GZIRA/ TA’ XBIEX DEBY’S PHARMACY, 1 QUARRIES STREET MSIDA 21227920 MAYER PHARMACY, 33 TA’ XBIEX SEAFRONT MSIDA 21331732 REGAL PHARMACY, 39B ANTONIO BOSIO STREET MSIDA 21313115 REGIONAL PHARMACY, E.H. FURSE STREET MSIDA 21312449 BROWN’S PHARMACY, SHOP 10 YACHT MARINA APARTMENTS TRIQ IL-MARINA PIETÀ 21244366 CHARING PHARMACY, MIMOSA STREET PIETÀ 21232954 ST. ANTHONY PHARMACY, 56 ST JOSEPH STREET PIETÀ 21237327 ST. LUKE PHARMACY, ST LUKE STREET PIETÀ 21241293 D’ARGENS PHARMACY, 330 RUE D’ARGENS GZIRA 21330817 O’HEA PHARMACY, 128 MANOEL STREET GZIRA 21330268 ST. MATTHEW’S PHARMACY, 213 THE STRAND GZIRA 21311797 TONY’S PHARMACY, 100 SIR PATRICK STUART STREET GZIRA 21332080 PHARMALAND DISPENSERS, 5 TAGLIAFERRO MANSIONS PRINCESS MARGARET STREET TA’ XBIEX 21346547 PERSONA MED-AESTHETIC CENTRE, 42, MARINA COURT, SIR UGO MIFSUD STREET, TA’ XBIEX 21340366 REMEDIES CHEMISTS, MARINA COURT 49A ABATE RIGORD STREET TA’ XBIEX 21341649 PACEVILLE / SAN GWANN / ST JULIANS POTTER CHEMISTS LTD., WILGA STREET PACEVILLE 21363244 LOURDES PHARMACY, NAXXAR ROAD SAN GWANN 21387479 MARC PHARMACY, 92 MENSIJA STREET SAN GWANN 21373275 MEDICAL PLAZA DISPENSING CHEMISTS, CASS-I-MALL BUILDINGS VJAL IR-RIHAN SAN GWANN 21372195 SAN GWANN PHARMACY, 11 FELIĊ BORG STREET SAN GWANN 21386974 SPIŻERIJA KAPPARA, ŻBIBU LANE SAN GWANN 21381776 BALLUTA PHARMACY, 30 MAIN STREET ST JULIANS 21317888 MELITA PHARMACY, 127 ST GEORGE STREET ST JULIANS 21378657 SPIŻERIJA MERĦBA, SHOP 2 LAPSI STREET TA’ GIORNI ST JULIANS 21333886 ST. JULIANS PHARMACY, 24 GEORGE BORG OLIVIER STREET ST JULIANS 21369426 PEMBROKE / SWIEQI / ST ANDREWS J.V.’S PHARMACY, SWIEQI VALLEY SWIEQI 21371062 KRYPTON CHEMISTS, IBRAGG STREET SWIEQI 21370141 ST ANDREWS PHARMACY, 87 GIUSEPPE MALFEGGIANI STREET ST ANDREWS 21372784 PENNY LANE PHARMACY, SEJJIEĦ STREET SWIEQI 21375373 SAN GIORGIO PHARMACY, MANWEL BUHAGIAR STREET PREMBROKE 21378485 ST. ANDREW’S PHARMACY, TRIQ IL-QASAM ST ANDREWS 21355205

MELLIEHA BROWN’S PHARMACY, SHOP A GEORGE BORG OLIVIER STREET MELLIEHA 21523554 MELLIEHA PHARMACY, 111 GEORGE BORG OLIVIER STREET MELLIEHA 21523462 BROWN’S VILLAGE PHARMACY, MAIN STREET MELLIEHA 21523536 MĠARR PHARMACY, MAIN STREET C/W VITALE STREET MGARR 21577784 ST. MARY PHARMACY, 71 SIR HARRY LUKE STREET MGARR 21580711

QORMI ANICI PHARMACY, ANICI STREET QORMI 21487162 BROWN’S PHARMACY, 278 VICTORY STREET QORMI 21499697 DRUGSHOP DISPENSARY, VJAL DE LA CRUZ QORMI 21443221 EVANS PHARMACY, 96/98 ST SEBASTIAN STREET QORMI 21487020 PINTO PHARMACY, 43 ST SEBASTIAN STREET QORMI 21487311 ST. GEORGE’S PHARMACY, 21 MAIN STREET QORMI 21443045 TAL-HLAS PHARMACY, TRIQ IL-ĦELSIEN QORMI 21487739

MOSTA / NAXXAR GROGNET PHARMACY, 41 CONSTITUTION STREET MOSTA 21432038 ROTUNDA PHARMACY, 7 EUCHARISTIC CONGRESS ROAD MOSTA 21411197 SANTA MARGHERITA PHARMACY, VJAL IL-QALBIENA MOSTIN SANTA MARGHERITA

DINGLI / MTARFA / RABAT SANTA MARIJA PHARMACY, FRENĊ ABELA SQUARE DINGLI 21452447 SPIŻERIJA CARMEN, 1 TRIQ MISRAĦ SUFFARA DINGLI 21457128 IMTARFA PHARMACY, 207 ST. DAVID ROAD MTARFA 21451261 August 2014

d�ect�y

The magazine is also available for free at the following pharmacies and clinics

MAKE OVER PHARMACY, BLK A TOWN CENTRE HOS MTARFA 21452833 CENTRAL PHARMACY, TRIQ GĦAJN KAJJET RABAT 21455959 IDEAL PHARMACY, 63 MAIN STREET RABAT 21455479 NIGRET PHARMACY, TRIQ IŻ-ŻAHAR RABAT 21450602 NOVA PHARMACY, 142 COLLEGE STREET RABAT 21454247 ST. ANTHONY PHARMACY, 18 MAIN STREET RABAT 21454187

RUDOLPH PHARMACY, 133 RUDOLPHE STREET SLIEMA 21344722 STELLA MARIS PHARMACY, 34 MILNER STREET SLIEMA 21335217 THE ECONOMICAL DISPENSARY, 86/87 SIR ADRIAN DINGLI STREET SLIEMA 21330376 VICTOR’S PHARMACY, 9 TOWER ROAD SLIEMA 21330352 WALES PHARMACY, 183 MANWEL DIMECH STREET SLIEMA 21335492

SAFI PASTEUR PHARMACY, TRIQ IT-TELLERIT SAFI 21689944 SAFI PHARMACY, ST. JOHN STREET C/W BIEB IL-GARRA STREET SAFI 21649552

ZABBAR ST. ELIAS PHARMACY, TRIQ SAN ELIJA XAGHJRA 21660300 FELICE DISPENSARY, 95 SANCTUARY STREET ZABBAR 21827939 MAY DAY PHARMACY, VICTORY STREET ZABBAR 21826529 MEDIATRIX PLUS PHARMACY, 7 SANCTUARY STREET ZABBAR 27826685 POLYMER PHARMACY, TRIQ IX-XGĦAJRA ZABBAR 21676263 ST. JAMES PHARMACY, 1 MISRAĦ SAN ĠAKBU ZABBAR 21666194 ST. PETER PHARMACY, TRIQ IS-SEBBELLIKA ZABBAR 21663750

SANTA LUCIA MADDALENA PHARMACY, SHOP 2TAL-FAQQANI BUILDING TOWER AVENUE SANTA LUCIA 21677037 STA. LUCIA PHARMACY, 1 MISRAĦ DORELL SANTA LUCIA 21890111 SIGGIEWI MENELO PHARMACY, DR NIKOL ZAMMIT STREET SIGGIEWI 21462957 ST. NICHOLAS PHARMACY, 1 PARISH STREET SIGGIEWI 21460828 THE BYPASS PHARMACY, MONS MIKIEL AZZOPARDI STREET SIGGIEWI 21461681 SLIEMA BROWN’S PHARMACY, UNIT 22 TIGNÈ STREET SLIEMA 21313233 CHEMIMART PHARMACY, 4 5 6 IL-PIAZZETTA TOWER ROAD SLIEMA 21310444 DRUG STORE, 382 MANWEL DIMECH STREET SLIEMA 21334627 EDWARD’S PHARMACY, 115 MANWEL DIMECH STREET SLIEMA 21334102 HARLEY PHARMACY, 1 NATHALIE POUTIATINE TABONE STREET SLIEMA 21334635 MRABAT PHARMACY, MRABAT STREET SLIEMA 21313535 NORMAN’S PHARMACY, 133 HIGH STREET SLIEMA 21332243

ZEBBUG DE ROHAN PHARMACY, 24 ST ANTHONY STREET ZEBBUG 21464128 PLAZA PHARMACY, 86 MAIN STREET ZEBBUG 21467459 SANTA MARIJA PHARMACY, 40 GĦASFURA STREET ZEBBUG 21465346 SPIŻERIJA ĦAL-MULA, DUN SALV CIAPPARA STREET ZEBBUG 21461693 TAL-GRAZZJA PHARMACY, FRANĠISK FARRUGIA STREET ZEBBUG 21462068 BROWN’S PHARMACY, 47 VJAL IL-ĦELSIEN ZEBBUG 21465411 ZEJTUN GERADA PHARMACY, 46 MATER BONI CONSIGLI STREET ZEJTUN 21806009 GREEN CROSS PHARMACY, 31 GREGORIO BONNICI SQUARE ZEJTUN 21693723 JOHN J. BORG PHARMACY, 1 CONSTITUTION STREET ZEJTUN 21898728

ST. CATHERINE PHARMACY, PLOT 3 TRIQ IL-QADI ZEJTUN 21678039 ZURRIEQ KRISTIANNE PHARMACY, PIETRU PAWL SAYDON STREET ZURRIEQ 21647391 SALUS PHARMACY, 21 REPUBLIC SQUARE ZURRIEQ 21680761 ZURRIEQ DISPENSARY, 68 MAIN STREET ZURRIEQ 21689971 BRONJA PHARMACY, SONATA BRONJA STREET ŻURRIEQ 21682251 GOZO FONTANA PHARMACY, TRIQ IL-GĦAJN FONTANA 21566979 GĦAJNSIELEM PHARMACY, INDEPENDENCE SQUARE GHAJNSIELEM 27203615 LAURETANA PHARMACY, 36 MGARR STREET GHAJNSIELEM 21563017 SOKKORS PHARMACY, ST GREGORY STREET KERCEM 21553018 TONY’S PHARMACY, “EGRET COURT” VALLEY STREET MARSALFORN 21563617 NADUR PHARMACY, PJAZZA IT-28 TA’ APRIL 1688 NADUR 21563589 VELLA PHARMACY, 15 13TH DECEMBER STREET NADUR 21566431 ST. JOSEPH PHARMACY, 28 ST JOSEPH SQUARE QALA 21555348 ABELA’S PHARMACY, 42 G.P.F. AGIUS DE SOLDANIS STREET RABAT 21556170 AZZOPARDI PHARMACY, CAPUCHIN STREET RABAT 21563233 BATU PHARMACY, 38 PALM STREET RABAT 21551841 CASTLE PHARMACY, 2 INDEPENDENCE SQUARE RABAT 21556970 PALM PHARMACY, 2 PALM STREET RABAT 21566170 TAĊ-ĊAWLA PHARMACY, 7 JUNE 1919 STREET RABAT 21557819 PISANI PHARMACY, NEW BUILDING SANNAT STREET SANNAT 21564447 JOYCE’S PHARMACY, VJAL IT-8 TA’ SETTEMBRU XAGHRA 21561486 XAGĦRA PHARMACY 55 CHURCH STREET XAGHRA 27551140 GOZO CHEMISTS, MGARR ROAD XEWKIJA 21557278 ST. JOHN’S PHARMACY, 85 INDEPENDENCE STREET XEWKIJA 21563052