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live

Your guide to staying healthy, happy, alive

LOOK AFTER YOUR SOLES STAY HYDRATED

Tips to recognise & manage dehydration

BENEFITS TO CAMPING THIS EASTER

MARCH

WELCOME BRING ON TO MARCH! FEBRUARY North Queenslanders love spending time outside. Whether you work outside, March for Alive Pharmacies is the start love spending timeyear. by the pool or strain at the of our vaccination Our 2021 beach, enjoy walking/hiking/running or influenza vaccinations will arrive in store have taken up bike riding we know that this month and all Alive Pharmacists February weather means rain, humidity are accredited vaccinators. In 2020, we and heat. hardly saw a flu season due to physical distancing and COVID border closures. The wetstart season withdomestic it a range of As we tobrings see our borders associated ailments that are commonly treated opening and increased movement of by the pharmacists across the various Alive people around the country, we know that Pharmacies in our region. this will be associated with the spread of Sweat related issues are common at this time of year. If you are outside working or exercising you germs, including influenza virus, that our can take have some simple measures to prevent sweat bodies not had exposure to before related leavingailments; us susceptible to illness. + Wear moisture wicking clothing – especially important if exercising. Timing of influenza vaccination

The flu season in Australia peaks from June+September. Ditch the synthetic underwear preference for After receiving your in vaccine, cotton which is more breathable. protection is highest within 3-4 months after vaccination. Think about this when booking in for +your Have a shower after any exercising. vaccine – doASAP you have travel planned that you will need protection for, are you hosting +any Use Pinetarsol of regular and visitors frominstead interstate, are yousoap going to a exfoliate to open up the pores so they don’t get conference, do you have a sporting event booked? blocked causing prickly heat rash. Who should have the influenza vaccination +AllDrink plenty of water using Australians over the and age consider of 6 months arean electrolyte replacement such as Endura or recommended to get an influenza vaccination. Hydralyte to top up sodium, potassium and There are specific groups that are considered magnesium salts which to areget lost through higher risk and eligible a free flu excessive sweating. vaccination from their GP. Your Alive Pharmacist is always available to discuss any questions you +may Treat fungal infections early – whether it be have about the flu vaccination – do not jock rash,totinea hesitate ask. 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 Whooping Cough Vaccination it will go away on its own. your pharmacist Your Alive Pharmacist canTalk alsoto give you about treatmentcough options – these things area your whooping vaccination without common in the tropics and we can help you go prescription from your doctor. Most Australians through various treatment options. may have had this vaccine as a kid. The latest recommendation from the Department of Health +is Invest in appropriate daily one that anyone at risk ofsunscreens. exposure toAwhooping for your face, a sweat-proof/waterproof one for cough or of exposing susceptible groups such outside or watersports, a kids one for younger as small babies to disease should get a booster skin. the Your expiry datePharmacist an don’t leave it everyCheck 10 years. Alive can check in theAustralian sun/hot car where it might lose some your Immunisation Register to see effectiveness. when you last had this vaccine and whether you are eligible for a booster. + If you’re out enjoying nature on the beach, rainforest or in the bush, don’t forget your insect COVID Vaccination repellent. From experience Bushman’stoHeavy Duty All Alive Pharmacies have registered is the best one for the giant bugs that are participate in Phase 2 of thetropical COVID vaccination in abundance at this time of year rollout. See more on this in April’s editorial. Enjoy the month summervaccination and don’t let Book in forlast your 2021 of influenza the humidity discourage you to get with Alive Pharmacy NOW using ouroutside app or and at experience the beauty that NQ has to offer. alivepharmacy.com.au

Did you know?

FOOT CARE

We actually have 3 arches in our feet, not just one. These are the medial, lateral & transverse arches

Good foot health is very important for people of all ages. Sore feet can have a knock-on effect on your balance as well as prevent regular exercise, which is the key to staying in shape and maintaining your independence as you age. Keeping an eye on changes in your feet is a good way to spot signs of other serious health issues like diabetes, arthritis, nerve damage or poor circulation. Shopping for shoes

Make sure your shoes fit you properly. Shoes that don’t have enough support or grip can create foot problems. Do your shoe shopping in the afternoon as your feet tend to swell throughout the day. Choose a shoe that is about 1.3cm longer than your longest toe.

Don’t ignore your feet.

The small details about your feet are important. Look for cuts, blisters, bruises, sores, discoloured toenails or swelling. These can indicate more serious problems. Sores and blisters can become infected while pain or tingling could indicate nerve damage. Seek professional advice if you: + Have sores on your feet that don’t quite heal or develop an infection. + Suffer pain when walking which stops when you rest. + Notice coldness, cramps, numbness, tingling or discomfort in your heel. + Become less sensitive to foot pain or sensations to hot or cold. + Notice skin colour change on your feet or legs. + Notice changes in the shape of your foot.

EACH FOOT CONSISTS OF

26 bones 33 joints

over

100

LIGAMENTS, TENDONS & MUSCLES

Plantar Fasciitis vs. Heel Spurs

Active men and women between the ages of 40 and 70 are at a high risk of developing plantar fasciitis. If you are a long-distance runner or if you have an active job which involves being on your feet often, you may be more likely to develop this problem. Tight Achilles tendons may also result in plantar fasciitis. A heel spur is a hook of bone that can form in the heel bone of the foot. Like plantar fasciitis it can develop from long-term stress on your feet. This can be diagnosed with an X-ray. Causes of heel spurs are very similar to plantar fasciitis. Both foot conditions are treated very much in the same way through resting, icing, and stretching. You can also aid your recovery by stabilising your foot with kinesiology tape or specific plantar fasciitis supports which reduce pain and can be found in your local Alive pharmacy.

Chief Chief Pharmacist Pharmacist

DID YOU KNOW? In a lifetime we walk over 185,000 kilometres? When we run your foot takes on three to four times your body weight.

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Tooth hurty Oral health is a key indicator of overall health, wellbeing, and quality of life. A well-balanced diet will provide the nutrition needed for your body’s good health and wellness. If your diet is low in nutrients, your mouth may have a more difficult time resisting infection. Foods high in carbohydrates, sugars, and starches greatly contribute to the production of plaque acids that attack the tooth enamel. Eventually these acids can cause tooth enamel to break down and form a cavity. What is ‘enamel’? The outer part of the tooth. It’s mostly made of calcium phosphate, a rock-hard mineral.

Did you know? 20% of people have traumatic dental injuries.

QUESTIONS

WITH

Demi Broxham Pharmacist , Alive Pharmacy Warehouse

What is dry mouth and how do you treat it?

When you don’t make enough saliva, your mouth gets dry and uncomfortable. Salvia helps prevent infection by controlling bacteria and fungi in the mouth. Dry mouth can be a side effect of certain medications, treatments, and infections. It can also be due to nerve damage or dehydration. It can be treated by using products like Biotene toothpaste, mouth spray, and mouthwash. Drink plenty of water, use a room vaporiser to add moisture to the air or breathe through your nose, not your mouth, as much as possible.

How do I treat fungal toenail infections? Oral Care Basics

+ Brush twice daily: brush for 2 minutes. You’ll be surprised at how many people do not know how long to brush their teeth for. + Use a fluoride toothpaste and a soft-bristled toothbrush. + Brush in circular motions, back-and-forth. Not too hard. Be gentle. + Floss once a day. Use around 45cm of floss. Unwind fresh floss as you progress from one tooth to the other. Don’t be stingy with the floss. + Use mouthwash for about 30 seconds to rinse your mouth after brushing and flossing (or as directed on the instructions label). If you do eat foods high in sugar or starch, try to eat them during meals, rather than between meals. Saliva production rises during meals which helps rinse food and acids from your mouth. Almost all foods like milk and vegetables contain some type of sugar, however these foods are necessary for a healthy diet. Poor oral health causes millions of people of suffer from devastating pain and increases the out-ofpocket financial burden for most people in the community. Oral diseases can affect individual’s

effectiveness in school and work settings and cause social, and personal problems. The psychosocial impact of many oral diseases significantly reduces the quality of life. Oral health not only refers to the health of your teeth, but your gums, muscles and bones in your mouth. However, poor oral health consists mainly of tooth decay, gum disease and tooth loss. A person’s oral health will generally deteriorate over their lifetime.

The most common contributors to poor oral health are:

- Consumption of sugar, tobacco, and alcohol - Lack of good hygiene and regular dental check-ups - Lack of fluoridation in some water supplies - Access and availability of services The Global Burden of Disease Study 2017 estimated that oral diseases affect 3.5 billion people worldwide. Most oral diseases and conditions share modifiable risk factors with the leading noncommunicable diseases such as cardiovascular diseases, cancer chronic respiratory diseases and diabetes.

Fungal infections usually develop over time. When fungus begins to overgrow you can get an infection. Your nail may become distorted and lift from the nail bed, the nail may be brittle or thickened and may have an odour. There are a few over-the-counter treatments to choose from. Speak to your pharmacist to see what will suit you best. But keep in mind it is a long treatment period of 6-12 months and be consistent in treating the affected nail or nails.

I keep getting Tinea, why is that?

Tinea thrives in warm, moist environments like feet, groin and scalp. It is commonly treated with a topical cream however pairing this with good hygiene is essential. To avoid spread to other areas of the body you should dry the area thoroughly with a separate towel. If you are using a communal shower, like in a gym, wear thongs while showering. You should also wear clean, dry socks with any closed in shoes. Its these simple things that will affect how long you need to treat the infection and help reduce reoccurrence.

OUR TOP PICKS FOR A HEALTHY MOUTH 1

Listerine Mouthwash Total Care Zero

Multi-benefit mouthwash for total oral health. With ZERO alcohol for a less intense taste.

Biotene Dry Mouth Relief Concentrated formula for soothing and moisturizing relief for dry mouth. Lasts for up to 4 hours*.

Colgate Floss

Waxed dental floss helps remove plaque to prevent tartar build up between dental cleanings. The wax helps to slide easily between teeth without shredding, fraying or tearing.

Did you know? Tooth enamel is the hardest substance in the human body. However, we do not recommend that you use your pearly whites to open bottle caps!

H2-OH! Most of us know that our bodies are approximately made up of 70 percent water. Water has many important functions in our body including regulating temperature, digestion, and excretion. Throughout the day your body loses water through sweat, breathing and when you go to the bathroom. It is important to replace the water you lose throughout the day to prevent dehydration. Children are at greater risk of dehydration than adults. The is because in relation to their size, children have a large portion of their skin available to lose sweat and be exposed to heat. Kids also don’t always realise that they are thirsty. Unless they are encouraged to drink water or reminded, they may forget to drink. With upcoming sport carnivals, it is important that your children stay hydrated throughout the day as they will be more prone to dehydration from the heat. Doing all that physical activity will also require them to drink more water to keep up their performance.

How much water does my child need? Recommended daily intake: 5 to 8 years: 5 glasses or 1 Litre 9 to 12 years: 7 glasses or 1.5 Litres 13 years old and over: 8 to 10 glasses or 2 Litres

How to avoid dehydration

Need to rehydrate?

+ Avoid sugary or fizzy drinks. + Always pack a water bottle + Remind them to drink before an event. + Remind them to a few mouthfuls of water during breaks. + Make sure they have a big drink afterwards

If your child be becomes sick you can give them a specialized drink to help with their dehydration such as Hydralyte. Follow the instructions on the pack for dosage. They come in different forms like powders or pre-made liquids and in a variety of flavours.

Signs of dehydration

Signs of serious dehydration

+ Dizziness or light-headedness + Nausea + A headache + Dark yellow or brown urine + Dry lips, tongue, mouth or throat

+ They feel extremely thirsty. + They are lethargic. + They have gone pale. + Their feet or hands are cold. + Rapid breathing. + They are confused or drowsy. + Fast heart rate. + Dark or sunken eyes.

+Random fact 75% of the human brain is water & for the average adult in a resting state, the brain consumes about 20 percent of the body’s energy

DID YOU KNOW? Gastroenteritis is the most common cause of dehydration, because the body loses fluids through the vomiting and diarrhoea, and oral intake is usually reduced. Illnesses where children have a sore throat or sore mouth (e.g. tonsillitis or hand, foot and mouth disease) can lead to dehydration if the pain is making your child reluctant to eat or drink. Having a high fever is also linked with dehydration, because your child is losing fluids through sweating.

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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.

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Locally owned and operated with 12 locations Calliope

Cooktown

DFO Cairns

Edmonton

Innisfail

Yarrabah

Calliope Central Shopping Centre, 2041 Dawson Hwy, Calliope

100 Charlotte St, Cooktown

Shop T218 DFO, 274 Mulgrave Road, Westcourt

9-11 Stokes St, Edmonton

35 Palmerston Dr, Goondi Bend

1 Bukki Road, Yarrabah

(07) 4975 7946

(07) 4069 5434

(07) 4031 4533

(07) 4055 4306

(07) 4061 1143

(07) 4056 0005

Mount Sheridan

Orchid Plaza

Smithfield

Smithfield Doctors

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Willows

Mt Sheridan Plaza 106 Barnard Dr, Mt Sheridan

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Willows Shoppingtown, Hervey Range Rd , Thuringowa

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COVID HANDS If the pandemic taught us one thing it’s to increase hand washing and hand sanitiser use in our daily lives. As a result, our hands may be dryer if we haven’t paid attention to the health of our hands after washing. Here’s a few tips on how to take better care of your hands and nails.

Did you know? A bunch of bananas is called a hand & a single banana is often referred to as a finger

HANDS

The outermost layer of our skin is composed of oils and wax that act as a shield from nasty bacteria and maintains the natural moisture in our skin. Washing our hands or using hand sanitiser breaks down our skin’s natural barrier. Not applying hand cream after hand washing can lead to dryness, redness, itching, and in severe cases, cracks in the skin. Pre-existing dermatologic conditions like eczema can worsen these symptoms. Damaged or Chapped Skin Creams and ointments are better for your skin than lotions. Avoid fragranced products as they may further irritate your skin, especially if you have sensitive skin. Petrolatum (Vaseline) is the most effective moisturiser to use. Other treatments At night before going to bed, apply a thick moisturiser to your hands and then cover with cotton gloves to increase absorption. You can also consider using a moisturising mask for your hands. These are glove-like masks that are applied for around 20 minutes before being washed off.

NAILS

Those who work with their hands or have to frequently wash their hands have a greater chance of their nails becoming brittle. Tips to help keep your nails strong + Use a nail strengthener: Apply a protective topcoat at least once a week. + Hair, Skin & Nails supplements: supplements may help strengthen your nails. Biotin has been known to help with nail health. Not suitable for those who are pregnant. + Reduce use of harsh nail treatments: limit the use of gel and acrylic nails as well as acetone nail polish removers. These strip the top layers of your nail and therefore weaken them. You can find acetone free nail polish remover in most retailers. + Apply moisturiser after drying your nails to help seal in moisture. Oils in moisturisers are water-repellant yet moisturising with ingredients like almond, vitamin E, and coconut oil.

Aveeno Skin Relief Moisturising Hand Mask+ Enriched with prebiotic oat & shea butter. It helps repair extra dry skin.

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HEALTHIER

Easter

TREATS

Easter is full of sweets and good times. However, it’s best to enjoy your sweets in moderation. Here’s some healthier ways to enjoys your Easter.

HEALTHY EASTER CHOCOLATES ½ cup shredded coconut ½ coconut oil ½ cup raw cacao powder 1 teaspoon tahini 3 tablespoon rice malt syrup

Method

Toast shredded coconut in saucepan then put aside. Melt coconut oil over low heat in saucepan. Gradually add cocoa powder and whisk until smooth. Gradually add tahini and syrup to mixture until stirred through. Place toasted shredded coconut into your moulds then pour over your cocoa mixture. Place in freezer to set. Keep in an airtight container. Can freeze up to 10 days.

BLUEBERRY RIPPLE 1/3 cup fresh or frozen blueberries 1/3 cup shredded coconut 1/3 coconut oil 80g butter 2 tablespoon raw cacao powder 2 teaspoon rice malt syrup

Method

Line baking tray with baking paper. Scatter coconut and blueberries over tray. Melt coconut oil & butter over low heat in saucepan. Gradually add cacao powder and syrup and whisk until smooth. Pour mixture over berries and coconut. Place in freezer for 30 minutes. To serve break into shards or cut into wedges.

HEALTHY HOT CROSS BUNS Buns

250ml reduced fat milk or dairy-free milk of choice 1 (7g) sachet of yeast pinch of salt 3 tbsp pure maple syrup 400g wholemeal plain flour  or gluten-free flour 1 tsp ground cinnamon ¼ tsp ground nutmeg ¼ tsp ground allspice 1 tsp orange zest 8 medjool dates, pitted and finely chopped (optional) 3 tbsp coconut oil, melted  1 large egg, lightly beaten

Crosses

30g wholemeal plain flour or gluten-free flour 80ml water

Glaze

2 tbsp maple syrup

Method

Preheat the oven to 180°C (356 °F) and line a large baking dish with baking paper. Heat a small saucepan Pour the milk into the saucepan and heat it for a few minutes until it is lukewarm. Remove it from the heat immediately and add the yeast, salt and maple syrup. Stir until well combined, then set aside for 10 minutes. The mixture will start to foam - this means the yeast is active.  Place the flour, ground spices, orange zest and medjool dates. Add the yeast mixture, coconut oil and egg and mix until a sticky dough begins to form. Mould the dough into a ball with your hands. Place the dough onto a floured surface and knead it for 5-10 minutes until it is smooth.  Return the dough to the bowl, cover it with a damp tea towel and set it aside for 1 hour to allow the dough to rise.  When the dough has doubled in size, place the dough on a floured surface and knead for another 1-2 minutes until smooth. Divide the dough into 12 round buns and place them into the prepared baking dish (they can be touching). Cover the dish with a tea towel and set it aside to rest for another 20 minutes. To make the crosses, place the flour and water in a small bowl and mix until it becomes a smooth paste. Fill a piping bag with the paste and decorate each bun. Bake in the oven for 20 - 25 minutes or until the buns are golden brown.  Brush with the maple syrup for a shiny glaze. To serve the Healthy Hot Cross Buns, cut them in half and spread them with your favourite topping or simply eat one fresh from the oven. Enjoy!

Did you know? The idea of the Easter bunny giving chocolates and eggs is said to have originated in Germany during the Middle Ages.

4 BENEFITS TO Easter CAMPING

THE PHYSICAL

Boost the level of Vitamin D in the body. Going outdoors also means getting to enjoy the sunshine. Helping increase the absorption of Vitamin D in our body. During camping trips, we work major groups of muscles by doing camping activities such as hiking on uphill trails and setting up the perfect camping site such as gathering wood, rocks or just running around and playing with the kids.

THE EMOTIONAL

The feeling of being calm, appreciating the simple things in life and knowing that things do not have to be complex all the time allows one to have a more positive and clearer outlook or perspective in life. Camping also gives one an emotional rest from all the emotional expense from the usual day to day life.

THE SOCIAL

Having a busy life with so much work can affect quality time that should be spent with the family, particularly the children. Also, children of today’s generation barely spend time playing outside and enjoying the outdoors. Most of them are playing computer games and watching TV inside the house. Camping is a great way to break away from work and technology and focus more on spending quality time with family and enjoy various camping activities that everyone will surely enjoy.

THE FUN

It is great fun to share and exchange camping experiences and learn new things about each other along the way. This is a great way to share and exchange camping experiences and learn new things from them.

THINGS NOT TO FORGET Aquatabs

A water purification tablet. The effervescent tablet kills micro-organisms in the water to prevent water borne diseases.

Insect repellent The last thing you want is to be covered in mosquito bites.

Antihistamine + Antiseptic cream

To help when you get insect bites. Antihistamines will help with any allergic reaction you may have had with any plants, materials or insects by reducing redness & inflammation. The cream will help soothe those pesky insect bites and help prevent infections.

Sunscreen + after sun care:

You’ll be spending a lot of time outside, so you’ll need sun protection. No one wants to spend their holiday break dealing with a sunburn.

First Aid Kit

For those unexpected cuts, bumps and bruises.

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