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FEBRUARY

Your guide to staying healthy, happy, alive

TAKE BACK CONTROL LET’S GET PHYSICAL

Resistance band exercises to try

8 FUN THINGS TO DO THIS WET SEASON

WELCOME TO FEBRUARY North Queenslanders love spending time outside. Whether you work outside, love spending time by the pool or at the beach, enjoy walking/hiking/running or have taken up bike riding we know that February weather means rain, humidity and heat. The wet season brings with it a range of associated ailments that are commonly treated by the pharmacists across the various Alive Pharmacies in our region. Sweat related issues are common at this time of year. If you are outside working or exercising you can take some simple measures to prevent sweat related ailments; + Wear moisture wicking clothing – especially important if exercising. + Ditch the synthetic underwear in preference for cotton which is more breathable. + Have a shower ASAP after exercising.

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TIME TO

+ Use Pinetarsol instead of regular soap and exfoliate to open up the pores so they don’t get blocked causing prickly heat rash. + Drink plenty of water and consider using an electrolyte replacement such as Endura or Hydralyte to top up sodium, potassium and magnesium salts which are lost through excessive sweating. + Treat fungal infections early – whether it be jock rash, tinea between the toes/in toe nails or thrush, if you get onto it early it will be easier to manage rather than letting it fester and thinking it will go away on its own. Talk to your pharmacist about treatment options – these things are common in the tropics and we can help you go through various treatment options. + Invest in appropriate sunscreens. A daily one for your face, a sweat-proof/waterproof one for outside or watersports, a kids one for younger skin. Check the expiry date an don’t leave it in the sun/hot car where it might lose some effectiveness. + If you’re out enjoying nature on the beach, rainforest or in the bush, don’t forget your insect repellent. From experience Bushman’s Heavy Duty is the best one for the giant tropical bugs that are in abundance at this time of year Enjoy the last month of summer and don’t let the humidity discourage you to get outside and experience the beauty that NQ has to offer.

A growing health concern in our modern community is weight management. The problem is now designated by the Federal Government as a National Priority Area with obesity and overweight issues currently affecting almost 63% of Australian adults and 25% of Australian children. Maintaining a healthy weight is important for your health. It lowers the risk of heart disease, stroke, diabetes, and high blood pressure. It can also lower the risk of many different cancers. The amount of weight gained since your mid-20’s can have serious health implications. A small weight loss of 5-10% of your body weight can make a big difference. It is not just your weight to take into consideration, but your waist size. Health professionals recommend a waist circumference of less than 80cm for women and less than 94cm for men. The relationship between waist measurements and body fat differs with age and your ethnic background and physical activity. Your pharmacists and pharmacy assistants can provide you with information on how to lose weight safely, set realistic weight loss goals and provide extra support while you are on your weight loss journey.

When it comes to your weight loss journey there are some trends to avoid: • • •

Chief Pharmacist

•

Cutting out one or more major food groups Replacing all food consumption with powders or supplements Short term changes to eating behaviours rather than long-term sustainable changes. Using unproven or unsafe equipment to aid in weight loss e.g., saunas, diuretics and body wraps. Rapid weight loss

A common diet is the very low-calorie method using meal replacements, bars, or soups. Make sure you consider: • • •

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You are still meeting all your nutritional requirements. You have ongoing support to continue the program Have access to advice for reintroducing solid foods to avoid any weight gain.

Other positive steps you can take on your weight loss journey is regular physical activity such as: • • • •

Walking Dancing Riding a bike Swimming

Eating the recommended amount of protein is essential to losing weight and can help you: • • •

Preserve your health and muscle mass while losing fat Reduce your cravings and snacking between meals The average male needs 56-91g per day and the average female needs 46-75g per day

Healthy protein sources include: Meat

Beef, chicken, pork or lamb

Fish & seafood

Salmon, trout, and prawns

Eggs

Whole eggs with yolk

Plant-based proteins

beans, legumes, quinoa, tempeh and tofu.

METABOLISM

WHAT IS IT?

Metabolism refers to all the chemical processes going on continuously inside your body that allow normal functioning. These processes include breaking down nutrients from food and how they are used to build and repair our bodies. Building and repairing the body requires energy and that comes from your food.

Month of February Ovarian Cancer Awareness Month

The amount of energy is measured in kilojoules (kJ) that your body burns at any given time is affected by your metabolism. Maintaining or achieving a healthy weight is a balancing act. If you regularly eat and drink more kilojoules than we need for our metabolism you will most likely store is as fat. Most of the energy we use each day is used to keep all the systems in our bodies functioning properly. This is out of our control however you can make your metabolism work for you through exercise. When your body is active your body burns kilojoules.

Ovarian Cancer Awareness Month is held each year in Australia to raise awareness of the signs and symptoms of ovarian cancer, to share the stories of real women affected by the disease. To highlight the risk factors for ovarian cancer and educate Australians on ovarian cancer diagnosis and treatment. For more information: ovariancancer.net.au

Metabolism rate can be divided into three components:

Wednesday, 3rd March World Hearing Day

Basal metabolism rate (BMR) Even while resting our bodies need energy. This accounts for the largest amount of energy expended during the day – 50-80% of your daily energy use.

World Hearing Day is held on 3 March each year to raise awareness on how to prevent deafness and hearing loss and promote ear and hearing care across the world. This is a global call to action to address hearing loss and ear diseases across the life course. This year’s theme for World Hearing Day is Hearing care for ALL! Screen. Rehabilitate. Communicate.

Thermic effect of food (also known as thermogenesis) This is the energy used to digest your food and drinks you consume, and its absorption, transport, and storage. This accounts for 5-10% of your daily energy use. Energy used during physical activity Energy used by physical movement varies depending on how much energy you use each day. Physical activity includes planned exercise like going for a run or playing sports. This also includes incidental activity like hanging out the washing or playing with the family pet. Based on a moderately active person (30-45 minutes of moderate-intensity movement activity per day) this component contributes 20% of our daily energy use.

The key messages are:

+ Good hearing and communication are important at all stages of life + Hearing loss (and related ear diseases) can be avoided through preventative actions such as: protection against loud sounds; good ear care practices and immunization. + Hearing loss (and related ear diseases) can be addressed when it is identified in a timely manner and appropriate care sought + People at risk of hearing loss should check their hearing regularly + People having hearing loss (or related ear diseases) should seek care from a health care provider

Did you know? If you have more muscle mass on your body, you are more likely to have a faster metabolism.

Monday, 8th March 2021 International Women’s Day

International Women’s Day is a global day celebrating the social, economic, cultural, and political achievements of women. The day also marks a call to action for accelerating gender parity. Significant activity is witnessed worldwide as groups come together to celebrate women’s achievements or rally for women’s equality. This March 8th we aim to: + Celebrate women’s achievements + Raise awareness about women’s equality + Lobby for accelerated gender parity + Fundraise for female-focused charities To find out more visit: internationalwomensday.com

APPLE CIDER VINEGAR SALAD DRESSING Ingredients

1/3 cup extra virgin olive oil 1/4 cup apple cider vinegar 1 tbsp. Dijon mustard 1 tbsp. honey 1 garlic clove, minced optional 1/2 tsp. salt 1/2 tsp. pepper

Method

Place all of the ingredients into a mason jar and shake for a good 30-60 seconds until combined

DATES YOU SHOULD SAVE

Did you know? Apple Cider Vinegar has many uses from a throat gargle for a sore throat to aiding in weight-loss

LET’S GET PHYSICAL Your basal metabolism rate (BMR), the body’s resting energy consumption rate, is important as it accounts for 50 to 80% of your daily energy expenditure. To increase your BMR for weight loss it is important to preserve or increase your lean muscle mass as your BMR is largely determined by your total lean mass. Here are a few exercises beginners can do to those who are a little more advanced.

LATERAL WALK What is a resistance band? Resistance bands have grown in popularity over the past few years. They are a great alternative to weights or even a great addition to traditional weights training. They are inexpensive, differ in strength, and are very versatile in that it works your muscles in a different way than using weights.

Wrap a resistance band around thighs, and slowly sink seat into a half-squat position. Lift right foot and step to the right, then follow with left foot. Then, reverse the movement to return to starting position. That’s one rep. The great thing about exercising with resistance bands you can pretty much do these exercises anywhere and you can take them with you when you travel. You can still get a high intensity workout without bulky gym equipment, gym memberships, or spending lots of money.

Squat +

Your butt, both sides of your thigh, and hamstrings are going to thank you for this one (after they stop burning). Front squats can also provide a strength boost to your groin, hip flexors, and calves. Stand on the band with your feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder. If the band is too long, secure it in place by crossing your arms at your chest. Sit straight down, chest up, abs firm, pressing your knees out over your toes. Rise back up to the starting position. Repeat for 8–12 reps. To increase the difficultly introduce the resistance band or in this case referred to the ‘booty band’. The type of band you would use is a loop band and have it positioned around the area just above your knees and go through the same motions.

Bicep Curl +

Stand with both feet on resistance band holding handles long next to your sides with palms facing forward. Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides. Slowly release arms back down to starting position.

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Push up with resistance band +

Take this classic move to a new level. Get in plank position, draping the resistance band across your upper back. Loop the ends of the band through your thumbs and place your hands on the floor in starting position, facing toward the floor. Contract your glutes and abs, then push straight up until your arms fully extend. Lower back down, your chest to the floor. See what you’ve got for 5–20 reps (depending on your strength)

Did you know? Listening to music while exercising can improve a work out performance by 15%.

Banded Glute Bridge with Hip Abduction +

Wrap a resistance band around thighs and lie on back with knees bent and feet planted on floor. Brace core, then press into heels and squeeze glutes to raise hips toward ceiling. Pause in this position, then press knees out wide. Return to start. That's one rep.

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Locally owned and operated with 12 locations Calliope

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Shop T218 DFO, 274 Mulgrave Road, Westcourt

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35 Palmerston Dr, Goondi Bend

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TROPICAL SKIN The wet season brings around skin conditions and reactions that can be further aggravated by our tropical climate. Sometimes we don’t quite understand what causes it, how to identify it or how to treat it. Here are a few common skin conditions/infections that flourish in the wet.

TINEA

EAR INFECTION

CHAFING

What? Tinea is a fungal infection found in moist, warm parts of the body. Most tinea infections are mild. Symptoms of tinea includes a red flaky rash that can crack, split, and peel, as well as blistering and itching.

What? Just like is sounds, it is an infection in the ear. The otitis media (middle ear infection) is the most common. They cause an earache and temporary hearing loss. Another common type is otitis externa which is an infection of the outer ear (ear canal) which is caused by water remaining in the canal after swimming also known as swimmer’s ear.

What? A common skin problem caused by a combination of friction, moisture, and irritating fabric. Prolonged rubbing on the skin makes your skin sting or burn, and you develop a mild, red rash. In severe cases symptoms can be swelling, bleeding or crusting.

Who? It can affect anyone but is common among sportspeople and those who share communal change rooms. How? To treat tinea, you can use an anti-fungal medicine, usually a cream. It can also be prevented with good hygiene. Featured product+ Scholl Clotrimazole Athletes Foot Cream: Antifungal Treatment for Athlete’s Foot (Tinea Pedis). Treat and Beat Athlete’s Foot. Contain Clotrimazole 10mg/g (1% w/w).

Who? They are quite common, especially in children. How? To treat ear infections can vary depending on the severity. You can buy over the counter drops that help treat the early signs of swimmer’s ear however, if you are in a fair bit of pain seeing your doctors for prescribed antibiotic ear drops would be best. To avoid it coming to this make sure you tilt you head after swimming to remove as much water from your ear canals as possible. Highly recommended is to use swimming plugs or use an ear drop that dries up the moisture and hinders the growth of bacteria. Featured product+ Ear Clear Swimmers Ear: EarClear Ear Drops Dry & Clear for the prevention and treatment of

Who? This can affect anyone in different situations however labourers who work in the heat every day, sportsmen, overweight individuals, mothers who are breastfeeding or people who wear ill-fitting clothing are the more likely candidates. How? To stop chafing you can avoid whatever causes it, apply soothing lotion, balm or oil, fragrance-free is best, getting fresh air or using a topical cream with a steroid.

Featured product+ Neat Effect 3B Action Cream: Prevents sweat rash and chafing. Between the legs, Between the buttocks. Between the breasts, Ideal for athletes, hikers or sports people. Developed by New Zealand Doctors, Safe for the whole family. Works by removing all moisture in the affected area. New Zealand Doctors, Safe for the whole family. Works by removing all moisture in the affected area.

DID YOU KNOW? Eczema can still take affect outside of the Spring Season. Eczema can cause wounds and these wounds could lead to Staph infections. This type of infection comes from a bacterium that lives on the skin but then enters your body through broken skin. Having eczema doesn’t mean you’ll automatically get a Staph Infection, but it does make you more prone to bacterial skin infections.

WET &

wild

The rainy season is here and it can be hard to find things to do. Check out our Wet & Wild Activities guide.

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MUSEUM

Using the rain is a great excuse to visit your local museum. Museum’s usually have visiting exhibitions so what you go to see will not always be the same as your last visit. Some museums have interactive exhibitions that let you touch and feel parts of it. It adds to the overall experience. It’s always great to learn about the arts or sciences.

GAME ON

Embrace your competitive spirit with some friendly games at your local arcade. Arcades have a variety of games so anyone will find something they’ll like from racing games to whack-a-mole. You can compete directly with one another in a game or see who can win the most tickets. Escape the rain and have fun doing it! Exchange your tickets for prizes or save them up for an even more impressive prize.

STRIKE

An oldie but a goodie, let’s go bowling! A sport that can be played indoors at any skill level, for kids and adults. It can accommodate a few people to a little more. You can have up to 6 people per lane. It’s a great indoor activity for just a bit of fun or you can get a little more competitive. Going at night is fun as they turn on the black light and you feel like you’re at a disco with the UV lights.

MOVIE NIGHT

With restrictions easing we can go to the movie theatres again. We have all spent a lot of time at home watching Netflix and missed out on the full movie experience. There’s nothing quite like the huge screen, surround sound and candy bar. Luckily movie theatres are quite large and can still accommodate a few people while still maintaining social distancing.

Did you know? Mawsynram in India’s Maghalaya State takes the title for the world’s wettest place. It has an astonishing 11,971mm of average annual rainfall.

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TRY THE KONMARI METHOD

Rainy days are a good way to knuckle down and get those annoying chores done like tidying and decluttering. The KonMari method was developed by Marie Kondo who is the bestselling author of The LifeChanging Magic of Tidying Up. Her methods have grown in popularity and is a great way to approach this chore. To find out more visit: konmarie.com

BAKING

The rain makes it a little cooler than usual so why not take advantage of the drop in temperature and do some baking.

HEALTHY BANANA BREAD Ingredients 2 eggs 1/2 cup melted coconut oil or olive oil. 1/3 cup honey or maple syrup 1/4cup milk or Greek yoghurt 1 cup mashed ripe banana (2-3 medium bananas) 1 ¾ whole wheat flour 1/2 teaspoon ground cinnamon 1 teaspoon baking soda 1/2 teaspoon salt 1/2 cup dark chocolate chips or cacao chips

Method

Pre-heat oven to 160C. Grease a 9x5 inch loaf pan and set aside. Whisk the flour, cinnamon, baking soda and salt and set aside. In a separate bowl, beat eggs, oil, honey, milk and vanilla for 2 minutes. Stir in the bananas, flour mixture and chocolate chips. Pour batter into greased pan, sprinkle with some more cinnamon, or banana slices (optional) Bake for 50-55 minutes or until a toothpick inserted comes out clean. Cool for 10 minutes, slice and enjoy!

GET WETTER

Hit you your local water park or wake park. The sun may not be out but that won’t stop you from having fun. You’re getting wet anyway so why not make the most of it and hit those water slides or take the opportunity to participate in a unique watersport like wakeboarding. Fun for the kids and adults!

TAG YOUR IT!

Lasertag is great fun for players age 6 and up. Adults will even have fun! It’s fun, active and safe for all. It helps develop teamwork and communication skills. You could call it the ultimate indoor experience. Multiple levels can be incorporated to add a degree of variety and elevation with the use of arena layout and obstacles. Sessions go for about 90 minutes. You could always book more than one session, but you might be too pooped to keep playing. Remember, a game of ‘tag’ can be quite tiring.

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For information visit: alivepharmacy.com.au

COVID-19 VACCINATIONS WILL BE ADMINISTERED IN COMMUNITY PHARMACIES Speak to your local pharmacist for more information.