Quick breathing techniques to ease stress and restore calm
SEASONAL WELLNESS
Smart tips to enjoy holiday treats while keeping your gut happy
GIFT GIVING
Christmas gift packs available in store now
LET THE HOLIDAY SEASON BEGIN!
As November arrives, the festive season is officially underway, and our Alive Pharmacy teams are busy creating welcoming Christmas displays to help you prepare. From skincare and wellness products to thoughtful gift packs, you’ll find plenty of ways to celebrate and care for yourself and the people you love.
It’s a busy time of year, and between gift shopping, social events, and travel plans, it’s easy for healthy routines to slip. From a pharmacist’s perspective, this is when a few simple reminders can make all the difference.
Medication management when travelling
If you’re planning to travel, make sure you have enough medication to last the full trip. Request repeats early and carry a copy of your prescriptions in case of emergencies or delays. A little preparation now can save a lot of stress later.
Immune support
With more social gatherings and changing weather, it’s a good time to check in on your immune health. Speak with us about supplements, nutrition, or strategies to reduce the risk of illness and keep your energy up through the holidays.
Diet and digestion
Holiday meals can be rich, and overindulgence happens, but we’re not here to restrict. We’re here to support. Ask us about products that may assist with digestion, bloating, or reflux if needed, so you can enjoy the season without discomfort.
Mental and physical wellbeing
Stress, disrupted sleep, and fatigue are common at this time of year, so if you’re feeling run down or noticing changes in sleep or mood, we’re always here to offer advice and support.
Our goal is to help you stay healthy and prepared as the celebrations begin. Whether you’re travelling, shopping, or simply taking time to rest, we’re here to help you enjoy the season feeling your best.
G Managing Director
HEALTHY HOLIDAYS
Breathe in cheer, breathe out stress
The holiday season is just around the corner! Between travel plans, extra takeout, and maybe a few tricky family dynamics, the pressure to be everywhere at once can start to feel overwhelming.
We’ve got two easy breathing exercises you can use any time stress, anxiety, or overwhelm start to creep in.
BOX BREATHING
Simple as one, two, three... and four. Here’s how: inhale through your nose for 4 seconds. Hold your breath for 4 seconds. Exhale slowly through your mouth for 4 seconds. Hold again for 4 seconds. Remember “4 seconds” and repeat these four steps for 4–6 rounds, or until you start to feel calmer.
DIAPHRAGMATIC BREATHING
For deeper relaxation, breathe into your belly. Sit or lie down and place your right hand on your chest and your left on your belly. Inhale deeply through your nose for 4 seconds, letting your belly rise, not your chest. Exhale slowly for 6 seconds and feel your belly fall. Breathe slowly and gently for 5–10 minutes.
These simple techniques help separate your chest and belly breaths. Breathing into your belly activates the parasympathetic nervous system, signalling your body to slow the heart rate, lower cortisol levels, and relax. Chest breathing, on the other hand, is shallower and more useful during physical activity. Learning to distinguish and control your breath helps you respond calmly to both emotional and physical stress.
Practising mindful breathing might sound a little silly, or maybe it’s something you’ve thought about before but never made time for. Consider this your sign to give it a try. Just a few minutes each day has been shown to reduce stress, improve clarity, and support overall wellbeing, especially when life feels more hectic than usual.
The festive season is full of excitement, but it can also bring a few extra stresses. From busy social calendars to indulgent meals, it’s a time when looking after your wellbeing really matters. This month, we’re sharing simple ways to stay calm, balanced, and healthy through the holidays.
EASE YOUR WAY TO seasonal WELLNESS
PICK THEM UP AT ALIVE PHARMACY
Product recommendations:
Rich foods, busy schedules and full bellies can leave your digestive system working overtime. Overeating or trying new foods might lead to bloating, gas, heartburn or nausea, but there are simple ways to keep things running smoothly.
BLOATING
Try a probiotic and a cup of peppermint tea to support digestion. Probiotics help restore balance in the gut and break down food more efficiently, reducing inflammation and gas buildup.
GAS
Eat slowly and avoid swallowing big mouthfuls of air. Gentle movement such as walking or stretching can also help move gas through your system.
CONSTIPATION
Over-the-counter stool softeners or fibre supplements can provide short-term relief. Physical activity helps too, as moving your body encourages movement in your gut.
HEARTBURN
Try smaller meals, avoid lying down straight after eating and chew gum to increase saliva production. Antacids can offer quick relief, but if symptoms persist, speak to your healthcare provider.
NAUSEA
Sip clear fluids and stick to plain foods such as crackers, rice or toast. Get some fresh air and take slow, deep breaths. For motion sickness or ongoing nausea, ask your pharmacist about suitable over-the-counter options.
URINARY TRACT INFECTIONS (UTIS)
UTIs can be more common during the holidays due to travel, dehydration or disrupted routines. If you experience burning when urinating, cloudy urine or the frequent urge to go, see your pharmacist or healthcare provider for advice and treatment.
Did you know?
Alive Pharmacists can diagnose and treat uncomplicated UTIs, reflux and heartburn, travel health issues and nausea or vomiting.
The holiday season is a time for indulgence and connection, so don’t let discomfort get in the way. Our friendly pharmacists are here to help you feel your best so you can enjoy the celebrations ahead.
