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Your guide to staying healthy, happy, alive
LUNG HEALTH
Breathe easy this Summer
POST WORKOUT MUSTS
Steps to recovery after exercising
NEW YEAR, NEW LOOK Our tips to revamp your hair & makeup in 2021
TOP 8 VALENTINE ACTIVITIES
JANUARY
HELLO 2021! This new year couldn’t come soon enough! I’m not normally one for NY resolutions but 2020 really got me thinking, like many others, about what my priorities were. Health is obviously at the forefront and this edition of LIVE+ has many tips and tricks to kick off 2021 in the healthiest way possible. As a pharmacist, I have always found January to be a busy month for smoking cessation. Many smokers reflect over the holiday period and become motivated to quit. Nicotine Replacement Therapy (NRT) is proven to increase smoking quit rates by over 60%. NRT products provide nicotine to reduce cravings and withdrawal symptoms. Your pharmacist can help you select the most appropriate form of NRT for you. Quitting smoking will start a cascade of health improvements starting with boosted lung function and cardiovascular benefits with this issue providing several tips on how to keep your lungs working at their optimum levels. This may be a further motivator to start exercising – see page 4 of January LIVE+ for post-work out tips. Why not even revamp your look with some of our tips on page 13. It’s a great way to feel fresh for the new year. After 2020 it has come to all our attention how important our family and loved ones are and how much they mean to us. Valentine’s Day is just around the corner, a great time to let your partner or special someone know how much you care. Check out pages 14 and 15 for some fun & interesting things to try this Valentine’s Day. By the way don’t forget to stay hydrated during the hot summer months and put on a good waterproof sunscreen if you are planning to spend more time outside. Most importantly embrace the new year. It’s a chance to start fresh and hopefully move on from a COVID-19 plagued 2020
Chief Pharmacist
Kicking
the habit THE BENEFITS OF QUITTING SMOKING Another year has flown past and January generally marks the time where everyone likes to set goals for themselves. It’s a bit of a cliché, but it’s the time for New Year’s Resolutions. It’s a great time to have a goal in mind for your year and more importantly your health. One of the most common New Year’s Resolutions is quitting smoking. It’s a habit worth breaking. It benefits your health, your social life as well as your wallet. It can improve your overall appearance, improve your oral health and help you stress less.
Tips
Physical benefits Smoother Skin+ smoking can lead to premature aging. This is due to the chemicals found in cigarette smoke that can damage collagen and elastin. Nicotine may also cause the narrowing of your blood vessels which means that less oxygen and nutrients are able to get to your skin. Oral Health+ A noticeable side effect of smoking is yellow teeth. The nicotine stains the enamel on your teeth turning them yellow or even brown. Smoking has also been found to be a huge risk in causing gum disease. Thicker Hair+ Like you skin your hair needs a good blood flow for good health. The restriction of your blood vessels while smoking deprives your hair follicles from receiving adequate oxygen and nutrients needed for healthy hair growth. Improved Fitness+ Many people gain weight when quitting smoking. Incorporating healthy eating and a fitness routine into your ‘quit plan’ will help ease your worries around weight gain during your smoke-free journey. The exercise will also help reduce cravings and help manage withdrawal symptoms. By quitting smoking you can improve your circulation and lung function. This will help your overall fitness performance.
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Choose a quit date and stick with it. This will help you mentally prepare
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Make a list of all the reasons for why you are quitting. Place it somewhere you will see it often. This will help keep your resolve strong by reassuring yourself of your reasons when your resolve may weaken.
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Use the money you save to treat yourself. Set up a special quitting jar or savings account for it. Deciding what to spend it on is the fun part and is a reward for your efforts.
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Identify what makes you crave a cigarette. Cut back on whatever it is that you commonly associate smoking with e.g. drinking alcohol.
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Work out. Physical activity is a great way of handling your cravings and helps with your overall health.
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Nicotine replacement can help you handle your nicotine cravings and withdrawals. This will help double your chances of quitting. Sometimes we need a little help when willpower alone isn’t quite enough.
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Seek expert help. It makes sense to seek advice from a health professional, like a pharmacist or doctor, when tackling something like quitting smoking.
Social and financial benefits
Less stress+ it is common for smokers to say that the nicotine in cigarettes help relieve their stress and anxiety. This is usually said in comparison to nicotine withdrawals which produces symptoms like anxiety and irritability which is then relieved with smoking. Smoking heightens anxiety and tension. Once overcoming the nicotine withdrawal symptoms overall stress levels decrease. The health of those around you+ by quitting smoking you are protecting your family’s health and those close to you. Secondhand smoke can cause heart disease, lung cancer and strokes. Save money+ the average smoker spends $20 a day on cigarettes, which equates to $600 a month.
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Did you know? Did you know the average person breathes in approximately 6 litres of air every minute.
3
QUESTIONS
WITH
Ahmed Bastawesy Pharmacist , Alive Pharmacy Warehouse
LUNG HEALTH
Which nicotine replacement products (like Nicorette) work better than others? For example, is gum better than lozenges? If you smoke less than 10 cigarettes a day a gum or oral spray/mist should be enough to assist you while you’re trying to quit. However, if you smoke more than that try using a combination. For instance, a patch to help with nicotine levels and gum to curb cravings.
People rarely think out their lung health and how to protect and, maintain it. Those affected by COVID-19 have reportedly had their respiratory health lessened since recovering from the virus, though this does vary case to case. Your lungs – just like your heart, joints and other parts of your body – age with time. They can become less flexible and lose strength which can make it more difficult to breathe. Adopting certain healthy habits can help maintain your lung health and keep them working optimally into your later years.
Don’t smoke or Stop smoking Smoking increases your risk of lung cancer. The toxins from cigarettes damage your lungs and increase its mucus build-up. This makes it more difficult for your lungs to clean themselves, which can leave them irritated and inflamed. Exercise to breathe harder When you exercise your heart beats faster and your lungs work harder. This keeps your lungs in shape and you as well. The muscles between your ribs expand and retract, and the air sacs inside your lungs work quickly to exchange oxygen for carbon dioxide. The more exercise, the more efficient your lungs become.
I just can’t control my cravings even with a nicotine replacement. What can I do?
When you are unable to control your cravings with nicotine replacements like Nicorette or Nicabate there is a prescription medicine that can help reduce cravings and withdrawal symptoms. You will need to see your doctor to have a script for it as it is a prescription only medicine.
Avoid exposure to pollutants Being exposed to this kind of air can also damage your lungs and accelerate aging. Avoid secondhand smoke or exercising near heavy traffic. Being near certain construction sites, mining or waste management can also affect the quality of the air you’re breathing.
I have asthma, does that mean I have poor lung health?
Having asthma doesn’t automatically mean you have poor lung health. Asthma can be triggered by a few different things like allergies and other environmental factors. A preventer can be prescribed by your doctor to better manage your asthma. When taken everyday they prevent asthma symptoms and reduce the likelihood of asthma attacks. For some people, asthma signs and symptoms flare up in certain situations: + Exercise-induced asthma, which may be worse when the air is cold and dry + Occupational asthma, triggered by workplace irritants such as chemical fumes, gases or dust + Allergy-induced asthma, triggered by airborne substances, such as pollen, mold spores, cockroach waste, or particles of skin and dried saliva shed by pets (pet dander)
Breathe deeply If you only take shallow breaths into your chest area you are only using a small portion of your lungs. Deep breathing helps clear the lungs and creates full oxygen exchange. You will also find that deep breathing exercises will help you feel less stressed and more relaxed.
Your lungs are one of the largest organs in your body. The surface area of both lungs is often quoted in textbooks as being roughly the same size as a tennis court.
BREATHING EXERCISES Lion’s breath
Diaphragmatic breathing
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Come into a comfortable seated position. You can sit back on your heels or cross your legs. Press your palms against your knees with your fingers spread wide. Inhale deeply through your nose and open your eyes wide. At the same time, open your mouth wide and stick out your tongue, bringing the tip down toward your chin. Contract the muscles at the front of your throat as you exhale out through your mouth by making a long “ha” sound. You can turn your gaze to look at the space between your eyebrows or the tip of your nose. Do this breath 2 to 3 times.
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• • •
Lie on your back with your knees slightly bent and your head on a pillow. Place a pillow under your knees for support. Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm. Slowly inhale through your nose, feeling your stomach pressing into your hand. Keep your other hand as still as possible. Exhale using pursed lips as you tighten your stomach muscles, keeping your upper hand completely still.
For breathing & wellness exercises visit: headspace.com
POST WORKOUT MUSTS January has more gym membership purchases than any other month of the year. About 30% of those who signed up in January said they were making a New Year’s resolution and of those respondents 50% said that their top resolution was to exercise. To most exercise isn’t something all that new, however what you do after your workout can be just as important as the workout itself.
Cool Down
Stretch
After you finish that last set with the dumbbells, you don’t want to completely stop. There are a few different ways to slowly bring your heart rate back down. Many opt for a light jog, walk or a couple of pool laps. You should cool down over 10 to 15 minutes to bring your workout to a finish.
Many use their cool down as an opportunity to stretch. Sometimes you don’t feel like jumping on the treadmill for 10 minutes after a workout so a targeted stretching routine could be just what you need. Stretching will help you build flexibility and mobility.
Use a foam roller This is a roll made of foam that you can use to help work out all the kinks or knots you may have. You do this by rolling around on it on the floor. This can help soothe fatigued muscle after a workout. They vary in firmness and some have a grid textured surface which is more targeted, however these may not be good for those without a good pain threshold. If you’re a beginner, stick to a soft roller then work your way up in firmness.
EXERCISE INJURIES
Fuel Up
There are ways to minimise injuries like choosing the right workout for you, using proper technique, and using the right gear like comfortable sneakers with good arch support. However, sometimes we get a little overzealous and push ourselves too far. When sustaining an injury, you should seek professional advice. There are some products that can help with your recovery or support you as you continue to exercise.
Many experts recommend getting a solid dose of protein soon after a workout. This helps kick off the muscle rebuilding process. Most find a protein powder the easiest way to get their recommended 20 grams of protein after their workout. There are other foods you can also eat after your workout like Greek yoghurt, low-fat cottage cheese or even beef jerky. Some also utilise other supplements to get the most out of their workout. Creatine super-hydrates the muscle cells and boosts the production of adenosine triphosphate aka. ATP. This is the main cell that carries energy. L-Glutamine supports your body’s ability to recover from strenuous training and increases protein synthesis which aids in gut health and enhances your immune system.
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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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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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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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2021 REVAMP
YOUR LOOK A lot of us have been eager to wave goodbye to 2020. It was a turbulent year! A great way to feel refreshed for the start of a new year is re-vamping your look. A change in our physical appearance can also affect us psychologically. You can take a few small and simple steps for a subtle change or you can go BOLD!
NATURAL Face+ Not used to using make up? Opt for a tinted moisturiser or a BB cream. This will help even out your skin tone and add some colour to your face if you’re feeling a little dull. Try adding some subtle colour to your lips with a tinted lip balm or a lip gloss. A coat of mascara can do wonders too! It will help open up your eyes, so you look bright-eyed and bushy tailed. Hair+ A simple trim will cut off any split ends and help tidy up your existing hairstyle. Introducing a light spray into your hairstyling will help keep those little baby hairs under control and make you look a little more polished.
MODERATE Face+ Filling in your eyebrows can help frame your face. There are many products available for styling your brows from pencils, pomade to brow mascara. We’d recommend starting with a brow mascara in your brow colour. This doesn’t require much skill to use but adds fullness to your brows while keeping the hairs under control. Most women want nice plump lips. May women have procedures done to have bigger lips. However, you can achieve plumper looking lips without resorting to those kinds of measures. There are lip plumping treatments and lip glosses available that give you fuller looking lips. While it’s not permanent, it’s a great alternative. Hair+ Semi hair colours are a fun way of changing your look without committing to the change. There’s a large variety of colours available to choose from. If there’s a particular look you’re trying to achieve, make sure to look at the packaging. It will show an example of what your hair will look like after applying depending on your original hair colour.
BOLD Face+ For a bold change to your beauty routine try using a more solid lip colour. Liquid sticks are very popular and are a little easier to apply. Incorporating a lip plumper treatment and a bold lipstick is a fantastic way to achieve a noticeable change in your face. Hair+ It’s starting to heat up! A very popular trend at the moment for hair styles and a more dramatic change is an undercut. A lot of women have opted for this look as it takes away a section of your hair, making those humid days a little more bearable. If your hair is worn down you often can’t see the undercut, but why not make a statement with it by etching in geometric designs?
+Random fact
RED LIPSTICK
The first New Year’s celebration dates back 4,000 years. Julius Caesar, the emperor of Rome, was the first to declare Jan. 1 a national holiday. He named the month after Janus, the Roman god of doors and gates. Janus had two faces, one looking forward and one looking back. Caesar felt that a month named after this god would be fitting.
8 FUN THINGS TO TRY THIS
Valentines day
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GIANT JUNGLE SWING
Want to do something exciting like bungee jumping, but not quite up for that level of exhilaration? It’s common to find a large swing where bungee jumping is available, which can be done individually or with two to three people. Imagine swooping from 45 metres to 1 metre in 3.5 seconds, reaching speeds up to 120km/h!
NEED FOR SPEED
Don’t be afraid to live large from time to time – even if you cannot afford the glamorous lifestyle, you can most definitely play pretend for a day. Get dressed up and drive around town in a rented sports car. The quick acceleration and speed are sure to provide an exhilarating experience.
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HELICOPTER RIDE
CHASE WATERFALLS
Go for a nature walk to a nearby waterfall. Get some exercise, take in some nature, and go for a little dip. Why not pack some lunch and have a picnic by the waterfalls while you’re there?
The modern equivalent to the hot-air balloon ride, the helicopter tour is among the more reasonably priced date ideas and is incredibly romantic and exciting. After about half an hour or an hour of sightseeing you can finish off the experience by dining in a fancy restaurant.
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AERIAL SILKS
Try something new like aerial silks. It’s a fantastic form of art and exercise combined into one. Learn circusinspired wraps and tricks. It’s an extreme core workout, but you’ll learn to create incredible poses in the air and even learn to perform drops. A fun bonding experience that’s anything but ordinary!
6 Did you know? Sweetheart candies started out as lozenges.
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Did you know? Cupid began as a Greek God – known to ancient Greeks as Eros, the god of love and son of the Greek goddess Aphrodite.
STAY-CATION
You and your loved one will love pampering yourselves with a one night’s stay in a fancy hotel room. And you don’t even need to travel! You can simply grab a room at a hotel in your city. Enjoy the perks of staying in a hotel like access to valet parking, a swimming pool with a sundeck and Jacuzzi, sauna, and room service
7 TREAT YOURSELF
This one is for the single pringles out there. Spend the day pampering yourself. Take a long bath, try a hair treatment, and put on a facial mask. Show yourself a little love. Buy yourself that gift you always wanted.
PAINTBALL
Playing war games is an excellent way to get your body moving. Practice your hand-eye-coordination and engage your brain by coming up with tactical solutions in the heat of the moment. It is also a great bonding experience and adrenaline-fueled fun all wrapped into one.
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