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Your guide to staying healthy, happy, alive

KIDS’ HEALTH

Calcium, Vitamin D and Omega 3 HEALTHY LUNCHES That will actually get eaten TEEN TRENDS Hair tricks and tips SKINCARE Face masks uncovered

JULY

LET’S TALK KIDS HEALTH Kids love getting out and being active – running, jumping, monkey bars, climbing, skateboarding, sports – you name it and they will try it! Young bones can be fragile as they’re developing however there are things you can do to help your child grow strong and healthy bones. •

Ensure children are getting enough calcium in their diet. Kids from 1-8 need roughly 2-3 servings of calcium per day. Kids from 9-18 need at least 4 servings of calcium per day. A serving of calcium could include 1 glass of milk, a small tub of yoghurt or 1 cup of breakfast cereal

•

Kids are notoriously fussy eaters. If you are having trouble getting your child to eat calcium-rich foods, try hiding it! Smoothies, some fruit juices and milkshakes might be a good way to convince them

•

It is much better to get your daily calcium requirements from food. If you are finding it difficult to get your child to achieve the required daily intake through diet, you may consider adding in a supplement. One of our favourites is Bioglan Calcium and Magnesium Liquid Tonic which can be used by the anyone from the age of 2 Vitamin D is also essential for effective calcium absorption. Sun protection is crucial across Australia and most of us have become very good at being sun-smart. It is important that this is balanced to ensure that vitamin D levels remain intact. The southern Australian states sometimes do not have the required sunlight UV levels to maintain vitamin D across the winter months. It’s best to discuss your supplement requirements with your pharmacist

CALCIUM

for kids

77% of girls and 64% of boys aged 12-15yrs are not getting the daily requirement of calcium.

How do kids grow big and strong? For growth and development of children and adolescents, calcium is essential.

Calcium is a mineral that is stored in our body’s bones and teeth. Calcium also has other roles in the body like assisting in muscle contractions, nerve stimulations and regulating blood pressure. Bones hold the most of our calcium – as much as 99%. Osteoporosis is an exaggeration of the normal loss of bone mass. In childhood, if we do not have enough calcium, we may become a candidate for weak bones. This may leave us highly susceptible to fractures. A lack of calcium in an adult diet as well as a lack of exercise can also contribute to osteoporosis.

+Quick fact Osteoporosis affects 1 in 2 females and 1 in 3 males over 60 years.

It’s been proven that higher levels of physical activity are associated with stronger bones. Encourage your child to participate in a sport or regular physical activity to maintain bone health

Over half of all Australians aged 2+ consume inadequate levels of calcium. Think about how much calcium you and your family include in your diet – is it enough or should you add a bit more? If you’re still unsure, feel free to talk to our friendly Alive Pharmacists and Pharmacy Assistants in one of our 12 locations across North Queensland, or check out our blogs at alivepharmacy.com.au

Did you know?

How much calcium do we need daily? Age

Daily Recommended Dietary Intake

1-3yrs

500mg

4-8yrs

700mg

9-13yrs

1000-1300mg

14-18yrs

1300mg

Best sources of calcium: • • • •

Milk Soy Milk, fortified with calcium Cheddar cheese and other hard cheeses Yoghurt

Other sources of calcium in smaller quantities: • • • • •

Sardines and salmon with bones Dried figs Soybeans, chickpeas Parsley Leafy green vegetables

Chief Pharmacist

Vitamin D is also important for children. Vitamin D helps the body absorb calcium from their diet. The main source of vitamin D is sunlight. Undertaking activities outdoors and during the day is usually enough to receive your dose of vitamin D.

Minimum amount: Exposed hands, face and arms: 5-15mins, 4-6 times per week. Deficiency in vitamin D can lead to rickets. Rickets is a preventable bone disease that is caused by weak or soft bones. Children may develop softer bones that can bend, which causes deformities and muscle weakness.

l i v e+

Non-animal derived Calcium, Vitamin D and Omega 3

Did you know?

During growth calcium, vitamin D and omega-3 is important. Due to a greater awareness of allergies, diet preferences and other requirements, non-animalbased sources of these vitamins and minerals are becoming more common, but are still not necessarily well known.

About 30g of chia seeds is 18% of the daily recommendation of calcium intake.

Calcium

Vitamin D

Omega-3

• • • • • •

• • •

• • • •

•

Dried figs Soy beans, chickpeas Parsley Leafy green vegetables Sesame seed Whole nuts (however can be a choking hazard for children under five years) Milk alternatives like oat milk or soy milk that have been fortified with calcium

Mushrooms Fortified orange juice Cereals and oatmeal

Flaxseed Chia seeds Walnuts Soybeans

SPORTS NUTRITION

for teens As a mum of a very active and athletic teenager, I am very conscious that after training or during an event, she can eat enough to feed an average family! Being from a sporty family, my daughter asked if she could use a protein powder that we use.

Protein powders are fantastic however they do put a load on the kidneys and liver. Protein powders or an excess of protein creates a positive nitrogen state in the body, also known as an anabolic state (muscle building). Your kidneys work very hard to get rid of the excess nitrogen. A child’s kidneys are nowhere near as efficient or capable as an adult’s in getting rid of excess nitrogen, therefore if they do take protein powder, it’s essential to make sure they consume the correct amount. If your child is competing in high intensity sport, it’s recommended that they consume a daily intake of 1.5 grams of protein for each kilogram of body weight. If your child is 50kg this would be 75 grams of protein. We should always look first at getting the majority of this from good nutrition, however this is not always possible.

OUR PICK Blackmores Vegan Omega-3 Oil 60 Capsules

If you are looking for a protein powder for your child, find one that is derived from egg whites or whey. Make sure it has low sugars (no more than 4 grams per serve). A protein powder should also contain approximately 20 grams of protein per serve.

SPECIAL DATES

The protein powder should be taken after sports. It can also be taken prior to going to sleep and with breakfast. Never exceed more than 2 serves per day. A smoothie is a perfect way of adding protein to an enjoyable snack.

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It is important to remember that protein powders are not meal replacements. Protein powders are used when it is not possible to get the amount of protein required from a good nutrition program. So first, ensure your child has a good nutrition plan and is consuming the right amounts of protein, carbohydrates and fats based on their muscle mass and level of activity. When it comes to supplementation with teenagers and children, we should always look to their diet as the number one source of their nutrition. If a child is not eating or you feel they are lacking in some area of nutrition, then good quality vitamin supplements are available for children and teenagers. A doctor should always be consulted if there is an ongoing issue.

Ruth Nona Renshaw Pharmacist , Alive Pharmacy Warehouse

HEALTHY

habits

Healthy habits start in childhood. Children are developing longterm health conditions such as diabetes and cardiovascular disease. A survey by NSW Schools Physical Activity and Nutrition indicates more than a fifth of Australian children are obese or overweight. It can be hard to navigate the volume of health information out there to guide parents. Our advice is to lead by example and get your kids involved in preparing their food.

HEALTHY LUNCH SUGGESTIONS + + + + + +

Fresh fruit Crunchy vegetables A meat or a source of protein Dairy food Starchy food like bread or crackers Water

Check out this cute, healthy lunchbox idea!

MAKE IT COLOURFUL

Eating colourful foods isn’t just fun for kids, but has many great health benefits. Incorporating a range of fruits and vegetables of different colours into their diet also means you are incorporating different nutritional value.

MAKE A MESS

Getting your kids involved in their food preparation is a great way to bond. They can start helping with food preparation as soon as they can feed themselves. It will be messy and not exactly the most time efficient task, but they will LOVE IT! Stirring, chopping, and baking, all with supervision, helps foster positive relationships with food. It will also give them a better understanding of where their food comes from.

IT’S ALL IN THE BOX

Healthy lunch boxes are important for active children. Eating healthily helps them concentrate and learn. Encouraging them to choose and prepare their own lunch will increase the chances of them enjoying and finishing their lunch. Praising them when they make healthy choices will also enforce their healthy decision making.

Things to consider: FOOD SAFETY Keep food cool – use an insulated lunch box with a freezer pack PERISHABLE FOODS Foods like dairy, eggs and slice meats should be kept cool and eaten within four hours of preparation KIDS GET BORED Try to pack something different every day if they’re not eating their lunches PACKAGING Something as simple as lunch box style can stop them from eating. They may prefer a brown paper bag style or want the latest trendy lunch box that all the other kids have.

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Always read the label. Use only as directed. Incorrect use could be harmful. Consult your healthcare professional if symptoms persist. Vitamin supplements should not replace a balanced diet. Please consult your healthcare professional before using this product.

teen STYLES

The teenage years are a time for kids to spread their wings and find out a little more about themselves, creating ‘looks’ and defining themselves as individuals. Parents can assist their teens in trying out these looks, creating an opportunity for family bonding. Here are a few trends, styles and ideas teenagers can try.

BRIGHT COLOURS Colouring your hair is a great way to express yourself. Social media influencer and hairdresser Brad Mondo is a leader in funky, colourful trends. However, teens are often restricted by school dress codes so temporary hair colour is a great alternative for the weekends. Temporary 1 Day hair colour sprays are ideal for a quick change up. Other options include coloured hair chalk and coloured hair wax. Apply Saturday morning, wear through to Sunday, and wash out Sunday night ready for school on Monday morning with no dress code breach.

HEAT-LESS CURLS Voluminous curls are always going to be fashionable and heat-less curls are another TikTok-worthy trend. There are many videos available on how to achieve curls without electric tools and many of these methods involve the use of hair accessories that most of us have lying around, like a material headband. Achieving curls without heat will take some time though, as you are generally setting your hair while it is still damp, applying hair spray, then letting it dry. After drying you remove your choice of hair accessory, revealing your heat-less curls. Search #heatlesscurls.

BRAIDS Braiding is a timeless hair style which has gained popularity through the social media platform TikTok (where you can share, create, and discover short videos). Braids vary in complexity so your teenager may need your assistance in achieving the look they are going for. Most teenagers will have the TikTok app on their phones or other mobile devices. If you look up #braids you will find a lot of videos about how to pull off different braid styles.

BRAIDS 101 Braids can be simple or complex. There are a few tools you’ll need or will come in handy. You’ll need a hairbrush for obvious reasons. A tail comb can make it easier to section off hair depending on the style you’re attempting. Tangled hair can also be an issue when trying to do braids. Spritzing the hair with detangler prior to brushing will give you a good base to work with. Opting for clear hair ties is another great tip as you don’t have to worry about hair colour. After you’ve tied your braid, finish off with a spritz of hairspray to keep the hair in place.

A common technique that is starting to appear in many social media videos helps take care of those pesky baby hairs around the hairline. Used by those with very curly hair, usually those of colour, it’s referred to as ‘edge control’. The results are similar to the sleek hairline styling of the 1920’s finger wave. Strong gel and a tool called an edge and comb brush is used to style the hairs into cute waves that are flushed against your skin. If you don’t have really curly hair, you would only need a normal hold gel and a simple soft headed toothbrush.

EDGE CONTROL

OUR PICKS

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THE BEST

FACIAL MASKS

SHEET MASKS Gaining mass popularity over the last few years, sheet masks have made their way into skincare enthusiasts’ daily routine and become a fun activity at girls’ sleepovers. Made of paper or a cotton sheet, these masks are saturated in a serum and are single use.

3 +

GEL MASK Infused with collagen and antioxidants, gel masks are more so used by those with dry and sensitive skin. Gel masks have a soothing and cooling effect offering total rehydration to dry and sensitive skin.

Quick fact

Sheet Masks originated in Japan and South Korea, known for their dedication to cosmetics and skincare.

CLAY MASKS Clay masks are ideal for those with normal to oily skin. Clay masks naturally detoxifies skin as it hydrates without oil. At the same time, it firms, detoxes, and tightens the skin. Tip: For it to work the way it’s intended, do not let it dry out. If it begins to dry out spray your face with a water mist. Don’t saturate your face just keep it moist until you have completed the recommended time.

ENZYME MASKS Masks containing enzymes are good for breaking down dead skin cells on the outermost layer of your skin, leaving the skin fresh and baby-like. Most skin types can handle an enzyme mask however those with sensitive skin may need to do a bit of trial-and-error when finding the right one for you.

PEEL MASKS

Peel masks are a physical exfoliant. They generally have a gel-like texture unlike other facial masks. Once dry you peel off the mask, taking off a thin layer of dead skin. This type of mask is not recommended for those with dry or sensitive skin or if you have a bit of ‘peach fuzz’, as it may further irritate your skin and be painful when removing. Those who use peel masks often like to use it to remove stubborn blackheads. This type of mask should not be overused.

Did you know? Face masks have been used for thousands of years. Cleopatra used to apply egg whites to her face, as well as bathe in milk.

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LIP MASK Sometimes using lip balm everyday just isn’t enough for chapped lips, especially during winter. Lip masks go beyond that to treat and hydrate them further. Lip masks can come in lip-shaped gel patches, to buttery balms and frosting-like whips.

CREAM MASK

Cream masks are ideal for normal to dry skin. They contain rich oils that moisturise the skin and deeply penetrate dry cells. Masks that contain hyaluronic acid have the added feature of attracting and binding moisture to flat skin cells, making your face look more vibrant.

Tip: Apply your cream mask to your neck and decolletage to care for this delicate skin too.

DIY FACE MASK Did you know you can make a mask with ingredients from your kitchen? DIY masks are good if you want to try something different or try an eco-friendly (and wallet-friendly) alternative. DIY masks don’t usually keep well so it’s the kind of treatment you want to use straight away. Here’s a recipe of a DIY mask that can calm inflammation and hydrate the skin.

THE MOISTURISING AVOCADO MASK INGREDIENTS

METHOD

Quarter ripe avocado – mashed

Combine all the ingredients together until mixed well.

Tablespoon rolled oats Tablespoon manuka honey or raw honey

Apply mask to clean face. Leave for 10 minutes. Wash off with lukewarm water. Follow with the rest of your skincare routine.

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