Issuu

live

Your guide to staying healthy, happy, alive

SHOW YOURSELF SOME LOVE RELAX + REFRESH Boost energy levels and beat fatigue

NOURISH YOUR BODY Our practical 8-step guide

How to make

VITAMINS work for you

AUGUST

HELLO! This edition of Live+ highlights the theme of “showing yourself some love”. This phrase means different things to each of us, but for me it’s about eating a healthy, balanced diet, some outdoor exercise (usually running or cycling) to clear my head and improve my physical health and spending time with friends and family to re-energise. A quick glance at the latest news reminds us that now is the time to focus on self-care. Take a minute to ask yourself the following questions (truly, take a minute, set a timer). Where do you gain your energy from? What makes you happy and healthy? How do you care for yourself currently, and how can you do it even better? Amongst the health advice in this edition, I’d like to highlight the importance of Vitamin D as many Australians are unknowingly deficient. Vitamin D is more of a hormone than a vitamin and is essential to our health in many important ways. As the ‘sunshine vitamin’, many of us may be deficient if we don’t spend much time outside, have darker skin or live in an area that doesn’t experience much sunlight. Vitamin D deficiency in the elderly is a particularly big problem. Vitamin D is my highlighted self-care vitamin as it boosts immunity and reduces depression - in fact, spending some time outside to boost your vitamin D levels is selfcare in itself! Think about where you get your Vitamin D from. Is it enough for your self-care? If you’re not sure – ask your Pharmacist. Self-care for you may also involve some pampering. Let’s face it, who doesn’t love a good face mask, mani or pedi! There are some great beauty snippets in this issue with a compilation of current trends and advice on nourishing your body. The great news is you can do all of these things in the comfort of your own home if you wish. So, sit back, relax, take a little ‘me’ time and enjoy the August edition of Live+. As always, for more health tips and information see the Alive Pharmacy Warehouse website, Facebook page or see one of our trained staff in store. Happy August!

Chief Pharmacist

Relax + REFRESH We all go through periods of lacking energy and current world events have left a lot of us feeling drained. It can be hard to cope with as we have come to accept it is a part of our lifestyle. As a result, you may suffer from tiredness along with headaches, muscle and joint pain, loss of memory or poor concentration. The severity of these symptoms varies for everyone and there are different approaches that are useful for anyone who might what to overcome this or avoid reaching an extreme stage of fatigue. Slow down, take a moment to breathe. Meditation is a habitual process of training your mind to focus and redirect your thoughts. Practicing meditation can help you reduce stress, control anxiety, promote emotional health and enhance self-awareness. Utilising essential oils while meditating can support and enhance the meditation experience. Different aromas work differently for everyone. Popular essential oils are lavender, ylang ylang and sage. There are also essential oil blends available if a single essential oil does suit you. They can be used in topical application, a diffuser or candle where the oil is placed in a small bowl above a candle that warms the oil then diffuses the oil’s aroma.

Sleep is an important piece of the puzzle that is your health Sometimes our nervous system could use a little help. In times of stress our body attempts to maintain balance by producing the stress hormones adrenalin and cortisol. This response helps our bodies to adapt. Prolonged stress response can result in nervous tension, unrest and fatigue. We can use a natural compound, ‘adaptogen’, to reduce our body’s symptoms of stress and nervous tension. Ashwagandha is a known ‘adaptogen’ that has been used in traditional Ayurvedic medicine for over 3000 years as a rejuvenating tonic.

75.6 percent of

PEOPLE EXPERIENCED A

reduction IN ANXIETY AFTER

days of taking ASHWAGANDHA Maintaining a consistent sleep routine isn’t just for children, but adults as well. A person’s sleep-wake cycle (deep sleep and REM sleep) is dictated by circadian rhythm. This is your internal biological clock that regulates various body processes over a 24-hour period. A disrupted circadian rhythm may lead to weight gain and metabolic disturbances. Sleep is an important piece of the puzzle that is your health. It is hard to prioritise your sleep, however getting enough sleep impacts a person’s mood, stress, energy levels and ability to function well during the day. 1. Before bed relax with a calming mug of Ashwagandha tonic. 2. Ashwaganda plant: Extracts or powder from the plant’s root or leaves are used to treat a variety of conditions. It can be mixed with honey and warm milk alternatively it can be taken in tablet form.

The number of Australians meditating has increased 3-fold since 2012

l i v e+

RESTORE

calm

You know there are ways to turn your own bathroom into a spa? Soaking in a nice hot bath isn’t just for when you have overdone it in a workout. A long hot bath can help reduce inflammation and control blood sugar levels. Raising your body’s temperature can influence your body’s inflammation response. Adding magnesium to your bath can further soothe your body along with its sensorial benefits of aromatherapy. Magnesium is most effectively absorbed through your skin so adding it to a bath is a no brainer!

QUESTIONS

WITH

Stephanie Seeto

HOW TO MAKE A MAGNESIUM BATH SOAK Epsom salt (also known as magnesium sulfate) is a chemical compound made up of magnesium, sulfur, and oxygen. It gets its name from the town of Epsom in Surrey, England, where it was originally discovered. +Add 2 cups of Epsom salt to a bathtub of warm water +Soak for at least 15 minutes

Pharmacist , Alive Pharmacy Warehouse

MY PARTNER SNORES A LOT. CAN IT BE A HEALTH ISSUE?

Boost+ Add 20 drops of essential oils such as lavender and geranium

Snoring is noisy breathing during sleep caused by vibrations in the relaxed airway tissues of the throat. It is a common problem - and it usually isn’t harmful. However, if your partner has chronic or heavy snoring it can affect their sleep quality and they may wake up feeling like they have barely slept at all. Some simple lifestyle changes that can help to remedy snoring include losing weight (or maintaining a healthy weight), avoiding sleeping tablets, which can cause further relaxation of the airway, and treating nasal congestion.

for each cup of Epsom salt. As well as their calming aroma, these oils have anti-inflammatory properties

Boost+ Add bubble bath to your soak. The bubble foam helps insulate the bath water, keeping it warmer for longer

CAUTION+ If you have an acute soft-tissue injury or any swelling, keep the water temperature cooler

There are also nasal strips, clips or rings available in the pharmacy that are designed to help open up the nostrils as well as throat sprays to tighten and lubricate the airways that may assist with minor snoring. I encourage you to speak to your Pharmacist or Doctor to rule out any other serious sleep disorders and assist with treatment.

WHAT SLEEP AIDS CAN I BUY OVER THE COUNTER?

Did you know? Baths actually use less water than showers. A standard power shower uses up to 136 litres whereas a regular bath uses 80 litres of water.

There are several natural alternatives available from the pharmacy which contain sedative, calming herbs such as ziziphus, hops, lactium or valerian to help calm the mind and assist with falling and staying asleep. Homeopathic melatonin is also available. Melatonin is the hormone our brain naturally releases when it starts getting dark, to help promote relaxation and get the body ready for sleep. I highly encourage trying these natural alternatives first, as they are generally suitable for everyday use and can help to get yourself into a regular sleeping pattern. The best long-term treatments for insomnia are non-drug lifestyle strategies to change thinking and behaviour around sleep, such as establishing a regular, relaxing bedtime routine, avoiding stimulants such as caffeine, nicotine and sugar close to bedtime, exercising to promote restful sleep and drinking calming herbal teas such as chamomile before bed. Please come into the pharmacy to have a chat if you are having problems sleeping so that we can find the best solution for you.

FLOAT TO A NEW LEVEL For pure peace and relaxation, try floating. Our float pods are filled with magnesium-rich water (or Epsom salt) that is kept at the same temperature as your skin. You become totally buoyant, so there is absolutely no effort required to stay afloat. Inside the pod you have very little to hear, touch, taste, smell or feel. With only your thoughts for company, you are put into the ultimate meditative state to better heal what ails you – or for the most peaceful hour of sleep you will ever have!

FIRST TIME FLOAT SPECIAL use code ‘Alive’ when booking

thefloatstudio.com.au

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hours

VITAMINS

Explained PRACTITIONER-ONLY VITAMINS

As the name suggests, they are vitamins that can only be supplied by a practitioner or Health Care Professional. They typically only require a small dose to be highly effective in comparison to the vitamins you can self-serve off the shelf from your local pharmacy. Therefore, you would only have to take a small amount rather than a larger dose to attain the same if not better results. They are only kept behind the counter in a pharmacy and accessible via speaking with a pharmacist.

AT WORK

We’ve all heard of vitamins, but do we really know when we should be taking them, what they actually do and how they do it? Let’s explore these questions to get a better understanding as they are an essential part of a healthy, happy life.

+ +

When

SHOULD YOU TAKE THEM?

Vitamins should be taken when you are unable to obtain the nutrients you need through your diet. They should not be your only source of nutrition. Optimal vitamin supplementation should be combined with a healthy diet. Even whilst eating a healthy diet we are not getting as many nutrients as we did in the past due to depleted soils, industrial farming, and hybridization techniques. Our current environmental elements like toxins, lack of sunlight and stress also leads us to having higher nutrient needs.

Fact + The efficacy of a vitamin will be at its

optimum when taken at the right time of day, such as morning or evening. This will depend on the vitamin’s absorption levels and is best to ensure directions are read on the label to receive maximum nutrient/ supplement delivery.

What DO THEY DO?

They perform hundreds of roles inside your body. They are a group of substances that are needed for normal cell function, growth, and development. Another way of thinking about it is that they are raw materials your body needs to help run smoothly from moving muscles, your heartbeat, turning food into energy to sending instructions to your brain. There are 13 essential vitamins your body needs to work properly. They are vitamin A, C, D, E, K, B1, B2, B3, B5, B7, B6, B12, and folate (folic acid and vitamin B9). A deficiency in any of these vitamins can cause health problems.

Fact + Mineral delivery via vitamin supplements

are in many cases more effective when used in conjunction with other minerals or supplements. For example calcium absorption is maximised when combined with Vitamin D.

+ ALIVE IN THE COMMUNITY For the seventh year Alive Pharmacy Warehouse are proud to be sponsoring the QSuper Cardiac Challenge. The 3-day, 333km ride from Cairns to Cooktown is the flagship fundraising event for the Far North Queensland Hospital Foundation and Cairns Hospital Cardiac department With 150 riders, the event also raises awareness for heart disease, a condition more than two-thirds of Australian adults are at risk of developing. Join the team today … ride, volunteer or donate!

l i v e+

+ +

How DO THEY DO IT?

There are two different types of vitamins: water and fat-soluble. Vitamins that are water soluble are not stored inside the body. When taken into the body they use what it needs, then you excrete anything it doesn’t. Fat-soluble vitamins are stored in your liver and fatty issue when they are taken into your body. When your body needs them, they release it from their reserves.

Water-soluble

+ Vitamin C + Vitamin B + Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years

Fat-soluble

+ Vitamin A + Vitamin D + Vitamin E + Vitamin K

Fact + The form of the vitamin impacts on how it is

absorbed. For example, an effervescent tablet or powdered formulation can be easier on the stomach and rapidly absorbed as it is already dissolved by the time you drink it.

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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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Buy any Cordral product (excluding Codral Lozenge and Codral Hot Drink) and recieve a free pair of Codral Socks valured at $5. Limit 1 gift per person and not available in conjunction with any other offer. Valid until 30/09/2020 while stocks last. See www.codral.com.au/promotions for full T’s & C’s 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. 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. +

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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

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(07) 4056 0005

Mount Sheridan

Orchid Plaza

Smithfield

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Products may vary from store to store and are subject to availability. Savings calculated based on supplier suggested retail. 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. All items have been included in good faith on the basis that the goods described will be available at the time of sale and only while stocks last. Failure by the supplier to deliver + in accordance with the sample, description or all unintentional causes may result in some products being unavailable. We reserve the right to amend pricing due to manufacturer price rises or printed errors. *selected cosmetics.

live

EMBRACE

your LOOK The times are ever changing, and the cosmetics industry is no different. Take note: make-up is not about following rules but exploring and embracing creativity.

FEATHERED FLUFFY BROWS

THE LIP STAIN

GLASS SKIN

R.I.P to the days of overdrawn eyebrows and hello to embracing undone, lived-in, full brow. This is a more natural look with brow pens mimicking your natural brow hairs and shape.

A naturally flushed lip look is very popular in K-beauty at the moment. It’s a low maintenance look that’s in it for the long haul and doesn’t require a million products to obtain. Apply, Set, and GO!

It is all about the glowing skin, referring to skin that is free of blemishes and pores. A combination of flawless ‘looking skin’ that glows. A lit-fromwithin glow.

EASY STEPS

+ Use a precise angled brush with a brow pomade and make hairline strokes through the brow, which really gives the brow a fuller, more precise look. + Take a translucent bar of soap and mascara brush. Rub the brush on the soap bar to pick up a bit of product. + Rub it through for a feathered effect.

+ Apply a lip balm ensuring lips are moisturised. + Apply lip stain to lips. Sit back and let the colour set in. + Blot lips with tissues. This will leave them with a more matte finish, but if you want to take it to the next level apply a clear gloss over the top.

+ Use strobe cream after moisturising, but before foundation to give the skin a lit-from-within glow. + Only use setting powders in certain areas on the face so your skin does not look too oily.

HAIR TRENDS We have all been affected by lockdowns and restrictions due to current world events, which means we may have been unable to see some of our favourite people like hairdressers. Fortunately, current hair trends can be achieved at home with simple styling products like a light hairspray or a styling mousse for curly hair. At the moment, hairstyles are a bit more on the natural side of things in comparison to previous trends.

NATURAL

LOOSE BUN

WAVES + CURLS

L AITS P + AIDS R B E OS

NOURISH YOUR

body

There are lots of little ways to show your body a little lovin’ that you may not have realised. Maybe you thought you were neglecting your body but after reading our guide below, you may discover you were doing the right thing after all. Check out our 1 to 8 ways to nourish your body.

GET UP AND MOVE

Just 30 minutes a day can reduce your risk of disease and increase bone density. Moderate daily exercise supports your body’s production of antibodies and white blood cells, helping your body fight off viruses and other pathogens more efficiently.

Take action+ Make a plan. Begin writing a five-week schedule of workouts. Cross-train and incorporate aerobic exercise, strength training, core exercises and balance. Have FUN! Dance it OUT! Put on your favourite dance music and shake your body to the groove.

Random fact+ “Happy” by Pharrell Williams has been streamed on Spotify over 780+ million times.

Product+ Optimum Nutrition Amino Energy can give you a

boost of energy and alertness. It’s a tasty way of getting your essential amino acids for any muscle recovery you may need.

STRETCH IT OUT

Regular stretching not only helps increase your flexibility, but it can also improve your posture, reduce stress and body aches. You will be able to perform your everyday activities with relative ease, but also delay reduced mobility that comes with aging.

Take action+ Hold a stretch in a

comfortable position for 10 to 30 seconds. This is called a ‘static’ stretch. Dynamic stretch is an active movement that is not held in the end position. This type of stretch is typically done before exercise to prepare your muscles. Static stretches are done after a workout to reduce risk of injury.

Random Fact+ We have over 600

muscles in our bodies and they all run in different directions.

Product+ Our cartilage functions

to cushion the joint, providing it with flexibility and mobility. Over time, joint cartilage can weaken due to wear and tear. Maintaining cartilage is important in supporting healthy joints. Glucosamine and chondroitin may help support your bone, joint health, and healthy cartilage production.

TREAT YOURSELF

It is okay to pamper yourself. Try a sheet facial mask or at-home hair treatment. Make yourself feel special. It is important to take steps to do things that promote good body positivity for your mental and physical health.

Take action+ Book a massage. Massage therapy is one

of the oldest healing traditions. There are a wide variety that use different techniques, pressure, and intensity. It can be used for relaxation purposes or help to treat an ailment of some description.

Random fact+ There are approximately 5 million touch receptors in our skin with 3000 in a fingertip alone.

Product+ During COVID-19 we have all been using a lot

of hand sanitiser and washing our hands. It has left them feeling a little worse for wear. Our hands need a little attention. Try the new Aveeno Skin Relief Hand Mask enriched with prebiotic oat and shea butter.

PICK UP A BOOK

Your brain needs a workout as well. People who read 30 minutes a day have been noted to have a life expectancy two years longer than those who do not. Reading also keeps your mind active in your later years. The elderly who read or play mentally challenging games are two and a half times less likely to develop Alzheimer’s.

Take action+ Visit a community library and

check out a book. Work on reading a few pages before bed as part of your nightly routine. It will also help you get to sleep.

Random fact+ Read 20 minutes a day and you’ll read 1,800,00 words a year.

Product+ Blackmores Macu Vision contains the necessary nutrients for supporting your eye macular health and healthy vision.

l i v e+

HYDRATE

Our bodies need water for every cellular process every second of the day. Caffeine is a diuretic which means you will pee out more than what you originally drank. Drinking caffeinated drinks in excess will reverse the consumption of water. Aim to drink 30mL per kg of your bodyweight. If you tend to sweat more or exercise, drink more than the average person.

Take action+ Buy a water bottle and mark it with different times

of the day to reach your water drinking goals. Take sips of water more frequently so it won’t feel like such a task to drink that much.

Random fact+ Approximately 80% of our brain tissue is made up of water.

Product+ Add electrolytes to your water, like Hydralyte. It helps

balance your sodium, potassium and chloride which also affects your body’s hydration. Electrolytes help you retain fluids.

CATCH SOME RAYS

For many of us, our jobs are inside away from natural daylight. Increased exposure to sunlight can increase the brain’s release of the hormone serotonin. Serotonin is associated with boosting mood and helping you feel calm and focused. Sunlight also helps your skin produce vitamin D.

Take action+ Getting between 5 to 15 minutes of

sunlight on your arms, hands, and face two to three times a week is enough to enjoy the vitamin D boosting benefits of the sun.

Random fact+ There is evidence that shows there is a link between low vitamin D levels and dementia.

Product+ There are supplements available to help you out with your vitamin D intake. Try Ostelin Vitamin D.

LAUGH OUT LOUD

There are a lot of benefits to laughing. Laughing reduces stress levels and can be a great cardio workout. Your abs contract in the same way as an ab exercise when you laugh and laughing releases endorphins which is a body’s natural painkiller.

Take action+ Watch a funny movie. Random Fact+ Laughing 10 to 15 minutes burns between 10 and 40 calories.

Product+ Who doesn’t like a snack while they watch a movie? Give a mixed nut snack cup a go. It is a healthier snack option while you LOL!

EAT NUTRITIOUS AND DELICIOUS FOOD

We all know it’s important to eat healthy food, but it also must be tasty as well – otherwise we’re less likely to eat healthily. Food can be broken down into five major food groups: carbohydrates, protein, dairy, fruit and vegetables, fats and sugars. It is important to choose a variety of foods within each food group and minimise or avoid overly processed foods.

Take action+ Try a new recipe. Random Fact+ Raspberries are a member of the rose family. Product+ Vital All-In-One is a great health supplement that can be added to your meal that will give it that nutritional boost.

VITAL ALL-IN-ONE NUT PESTO Use it as a sauce on your whole wheat pasta or as a dressing on salad or vegetables 125g almonds/pine nuts/cashews/walnuts

Preheat oven to 180c fan-forced.

60g fresh basil, including stalks 1 garlic clove, peeled

Place nuts and garlic on a baking tray and cook for 10 minutes or until golden.

Juice of 1 lemon

Remove and leave to cool.

125ml olive oil

Place all of the ingredients into a food processor and pulse until smooth. Add a splash of oil to make it smoother.

Pinch of sea salt flakes 3 teaspoons Vital All-in-One