Alive Pharmacy Warehouse - Live+ February 2024

live Your guide to staying healthy, happy, alive

GOAL DRIVEN THE HEART WANTS WHAT IT WANTS Is it time to quit smoking?

LEAN INTO BETTER HEALTH Make the most of your metabolic powerhouse CRAVINGS AND SNACK SOLUTIONS 7 tips and tricks sure to satisfy

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FEBRUARY

FEBRUARY GOALS February often serves as a timely opportunity to focus on personal wellbeing and adopt healthier habits.

In this month’s Live+ Catalogue, we explore three key aspects: the challenge of quitting smoking, understanding blood pressure, and adopting a better diet.

Pharmacies are now able to administer vaccinations from the National Immunisation Program (NIP). This allows eligible patients to access free NIP vaccines with no out-ofpocket costs. For example, children who miss any in-school vaccinations, or don’t feel comfortable getting their vaccines in a school environment, can book in for free at any Alive Pharmacy Warehouse store. Ask one of our pharmacists for more information.

February is an ideal time to address the challenge of quitting smoking. With the start of the year, many individuals make resolutions to improve their health, and quitting smoking is often at the top of the list. The decision to quit is undoubtedly a challenging one, as nicotine addiction can be powerful.

However, the benefits of quitting are immense, ranging from improved respiratory health to a decreased risk of heart disease. Seeking support from friends, family, or even joining smoking cessation programs can significantly enhance the chances of success.

Heart health is a key component of overall wellbeing, and high blood pressure can contribute to various cardiovascular issues. Healthy lifestyle changes can include maintaining a healthy weight, engaging in regular physical activity, and reducing sodium intake. By understanding the role of blood pressure in heart health, individuals can make informed choices to promote a healthier cardiovascular system.

Embracing a better diet lets us evaluate any dietary habits and make positive changes. Weight management is also about nourishing our bodies with the right nutrients. We often encourage people to explore seasonal fruits and vegetables, incorporate more whole grains, and reduce intake of processed foods. Making small, sustainable changes in diet can lead to long-term health benefits.

I also wanted to take a moment to acknowledge International Women’s Day that is just around the corner.

This year’s theme is ‘Inspire Inclusion’ for all women and girls to feel supported and encouraged.

Happy International Women’s Day! Have an awesome Feb and good luck on your next step towards achieving a healthier and happier life.

G Managing Director

THE HEART WANTS WHAT IT WANTS

!

T I QU

Our hearts are hardworking muscles, unrelentingly pumping blood through our bodies. Maintaining optimum heart health is critical to our overall well-being, and understanding how our habits affect our hearts is paramount for longevity.

A major contributor to declining heart health, along with other ailments such as the accumulation of plaque and increased risk of stroke, is smoking. Making the decision to quit answers the call of our hearts, giving them the opportunity to be healthier and happier.

Studies show that quitting smoking significantly reduces the incidence of heart disease, improves blood pressure, and enhances our oxygen delivery mechanisms.

Quitting smoking is a rewarding journey, but undoubtedly a challenging one.

Nicotine Replacement Therapies (NRT) are a popular management protocol to aid people in quitting smoking. They provide a controlled, low dose of nicotine to minimize withdrawal symptoms and cravings.

TYPES OF NRT HOW IT WORKS

HOW TO USE

1

PATCHES

Applied to the skin, delivers steady, controlled amount of nicotine throughout the day.

Choose a clean, dry area of the skin to apply the patch.

Replace the patch daily.

2

GUM

Chew and absorb nicotine.

Immediate release of nicotine than patches, helping sudden cravings.

Chew the gum slowly and follow guidelines on maximum number of pieces per day.

3

LOZENGES

Dissolve in mouth, release nicotine to help manage cravings and withdrawal symptoms.

Place lozenge in mouth and allow it to dissolve slowly. Do not chew or swallow whole.

Hand to mouth action of smoking, providing controlled dose of nicotine through inhalation.

Spray into mouth either under your tongue or inside cheek to avoid the lips. Wait a few seconds before swallowing.

4 MOUTH SPRAYS

* Always read the label and follow the directions for use. Stop Smoking Aid.

Try The Nicorette Range

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UNDERSTAND HIGH BLOOD PRESSURE AND CULTIVATE HEART HEALTH High blood pressure is a condition where the force of the blood against the walls of arteries is consistently too high. Blood pressure is measured in millimetres of mercury (mmHg) and is seen as two numbers, systolic pressure over diastolic pressure.

Systolic pressure is the force of the blood when the heart beats, while diastolic pressure is the force when the heart is at rest between beats.

A normal blood pressure is considered around 120/80 mmHg and high blood pressure exceeds 130/80 mmHg. High blood pressure is detrimental to heart health, making them work harder just to pump blood. Over time this puts strain on our arteries and can weaken the heart muscle. It’s important to manage and control high blood pressure with lifestyle modifications, medication if prescribed, and regular monitoring.

USING A BLOOD PRESSURE MONITOR Regular monitoring allows early detection of possible heart complications and abnormalities. Home blood pressure monitoring offers convenience for checking your blood pressure at various times throughout the day.

This can provide a more accurate picture of your blood pressure patterns for clinical readings.

While you make other lifestyle changes to improve your cardiovascular health, monitoring helps track the impact these changes have on your blood pressure levels. Watching the improvements is a great motivator to keep on track with your lifestyle goals. Other lifestyle changes include a healthy diet, regular exercise, maintaining a healthy weight, limiting alcohol, and avoiding tobacco.

Fun Fact High blood pressure is referred to as the silent killer because it can quietly damage your arteries without any noticeable symptoms.

HOW TO USE A BLOOD PRESSURE MONITOR 1

SET UP

Sit comfortable in a quiet room and remove distractions.

Rest for 5 minutes before taking your blood pressure.

Avoid caffeine, tobacco, and exercise at least 30mins before measuring.

2 APPLICATION Apply the cuff on your bare upper arm. Snug but not too tight, fitting two fingers between the cuff and your arm.

3 READING Turn on the blood pressure monitor and begin the measurement. Remain still and note down records.

Try Omron HEM7120 Basic Blood Pressure Monitor

Try Microlife B2 Basic BPM

Try Omron HEM7361T Advanced with AFIB Indicator Blood Pressure Monitor

Lean into Better Health Lean muscle refers to the muscle tissue in your body that is not accompanied by significant amounts of fat. Having a higher proportion of lean muscle can have various health benefits, including improved metabolism, better weight management, increased functional strength, and it supports healthy organs.

Regular exercise including strength training, is also associated with cardiovascular benefits. Building lean muscle involves a combination of targeted exercises and effective nutrition. We share some key principles that help build lean muscle. Remember to always speak to a health professional when unsure on how to achieve your goals safely.

1

PROTEIN RICH DIET

Ensure to consume adequate lean protein sources like chicken, fish, eggs, and dairy to support muscle growth and repair. Protein shakes are also a convenient way to ensure you reach your daily intake.

2

SUPPLEMENTATION

Amino acids are the building blocks of protein, and supplements like creatine and BCAA’s are commonly used to support muscle growth. They may also improve energy production and assist with strength training.

3

RESISTANCE TRAINING

Engage in regular strength training exercises like weightlifting, body weight exercises and resistance band workouts. Focus on compound movements such as squats, deadlifts, bench press, and overhead press, as they utilise multiple muscle groups.

4

PROGRESSIVE OVERLOAD

Gradually increase the intensity of your workouts. To continue challenging your muscles you can increase weight, repetitions, sets, or speed of your exercises.

Did you know?

LEAN MUSCLE IS A METABOLIC POWERHOUSE AND BURNS CALORIES AT REST.

5

MODERATE CARDIO

While cardiovascular exercise is great for our overall health, excessive cardio can interfere with building and retaining muscle. Ensure to practice moderation and focus on shorter, high-intensity workouts.

6

BALANCED NUTRITION

Consume a well-balanced diet of carbs, proteins, and healthy fats. Some people prefer smaller more frequently meals, while others prefer to fast and eat larger meals, find what works best for your routine.

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Locally owned and operated at 8 locations Edmonton • Innisfail • Mount Sheridan • Westcourt • Willows Yarrabah • Smithfield Doctors • DFO Cairns Always read the label and follow the directions for use. Incorrect use could be harmful. Consult your healthcare professional if symptoms persist.

Vitamin supplements should not replace a balanced diet. *Ask your pharmacist about this product.

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Vitamin supplements should not replace a balanced diet. *Ask your pharmacist about this product.

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Locally owned and operated at 8 locations Edmonton • Innisfail • Mount Sheridan • Westcourt • Willows Yarrabah • Smithfield Doctors • DFO Cairns Always read the label and follow the directions for use. Incorrect use could be harmful. Consult your healthcare professional if symptoms persist.

Vitamin supplements should not replace a balanced diet. *Ask your pharmacist about this product.

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Vitamin supplements should not replace a balanced diet. *Ask your pharmacist about this product.

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Vitamin supplements should not replace a balanced diet. *Ask your pharmacist about this product.

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healthy, happy, alive Always read the label and follow the directions for use. Incorrect use could be harmful. Consult your healthcare professional if symptoms persist.

Vitamin supplements should not replace a balanced diet. *Ask your pharmacist about this product.

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Vitamin supplements should not replace a balanced diet. *Ask your pharmacist about this product.

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Locally owned and operated Edmonton

DFO Cairns

Westcourt

Smithfield Doctors

(07) 4055 4306

(07) 4031 4533

(07) 4051 6005

(07) 4038 1385

Mount Sheridan

Innisfail

Willows

Yarrabah

(07) 4036 3999

(07) 4061 1143

(07) 47233988

(07) 4280 7401

9-11 Stokes St, Edmonton

Mt Sheridan Plaza 106 Barnard Dr, Mt Sheridan

Shop T218 DFO, 274 Mulgrave Road, Westcourt

35 Palmerston Dr, Goondi Bend

318 Mulgrave Rd, Cairns

Willows Shoppingtown, Hervey Range Rd , Thuringowa

Always read the label and follow the directions for use. Incorrect use could be harmful. Consult your healthcare professional if symptoms persist.

Vitamin supplements should not replace a balanced diet. *Ask your pharmacist about this product.

7–11 Mt Milman Dr, Smithfield

1 Bukki Rd, Yarrabah

BREAKING DOWN EYE SHADOW

The use of eyeshadow dates back thousands of years, with ancient Egyptians having used it as early as 10,000 BC. Made by crushing and blending minerals and pigments, they were able to create colourful shadows and experiment with formulas.

Let’s break down the different formulations in the modern age

POWDERS Powder eyeshadow is the most common formulation on the market. It’s easy to apply with a brush and can be built up to create different layers and intensities. For beginners, we recommend learning with powders as they’re easier to fix and adjust.

Lighter colours are typically applied to the inner corners of the eye, and darker shades to the outer. This is customizable based on your eye shape and personal preference.

Interesting fact: live

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CREAMS Creams are a thicker and more pigmented formulation that’s more durable and lasts longer throughout the day. They can be harder to blend, so patience is key when experimenting with creams. However, if you tend to use only one shade on your eyelids, cream eyeshadows are convenient for a quick and polished look.

Choose your base colour and gently apply with a tapping or sweeping motion.

Work from the centre outwards to the outer corner. Using a darker shade in the crease of your eyelid can also define your eye shape.

LIQUIDS Liquid eyeshadows are similar to creams and provide a vibrant, long-lasting look.

They often have a lighter consistency, and we find that using our fingertips can help blend seamlessly. Make sure you wash your hands before application.

If you prefer to use a brush, apply a small amount and blend the product as you go. Build intensity by waiting for each layer to dry before adding more to avoid patchiness.

WEARING EYESHADOW TO BED CAN TRANSFER ONTO YOUR PILLOWCASE AND FACE, LEADING TO SKIN IRRITATION AND CLOGGED PORES. ALWAYS REMOVE MAKEUP AFTER A DAY’S WEAR.

CRAVINGS AND SNACK SOLUTIONS Food cravings can make navigating your weight loss journey tricky. There are various other reasons you might have cravings, including hormonal fluctuations, emotional factors, blood sugar fluctuations, and even nutrient deficiencies.

We discuss some common cravings, along with possible underlying explanations and some quick snack ideas that are sure to satisfy.

1

CHOCOLATE Craving chocolate might not be just a desire for indulgence, it could indicate a magnesium deficiency. Chocolate is also associated with mood enhancement, so cravings might occur during periods of stress or hormonal changes. Magnesium, an essential mineral that plays a crucial role in various physiological functions, including muscle and nerve function, blood glucose management, and bone health. Fortunately, there are some great products on the market now to help boost magnesium levels.

Snack idea: A handful of nuts or two squares of 70% dark chocolate

SWEETS Craving sugary sweets might be linked to our blood sugar levels, signalling a need for a quick energy boost. To naturally decrease sugary cravings, try eating more protein, exercising, and getting more rest.

A supplement that may aid sugar cravings is Berberine. It contains a compound that’s been shown to improve insulin sensitivity and stabilise blood sugar levels.

Snack idea: fresh fruit or trail mix

Try Nature’s Sunshine Berberine

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2

Try Ethical Nutrients Mega Magnesium Range

4

3 CARBOHYDRATES

SALTY

Try Inner Health Plus

Carbohydrates are often mistakenly labelled as the nemesis of weight loss, gaining an unwarranted negative reputation. It’s crucial to understand that carbs are an essential energy source for the body and play a key role in a balanced diet. Cravings for carbs may sometimes be linked to a variety of emotional factors, such as stress, lack of sleep, and alcohol consumption, as well as fluctuations in serotonin levels—a neurotransmitter involved in mood regulation. While we know our gut microflora produce serotonin in the gut, this serotonin does not cross the blood-brain barrier or directly impact our and brain.

Salty snacks might suggest that you are dehydrated or lack electrolytes. Individual hydration needs can vary, so it’s important to pay attention to your body’s signals and adjust your fluid intake to suit your activity levels, climate, and personal preferences. In addition to water, consider consuming electrolyte-rich drinks, especially after intense or prolonged exercise. These beverages help replenish electrolytes lost through sweat.

Snack idea: coconut water, fruit salad with watermelon, oranges and kiwi

Snack idea: yogurt and fruit, kimchi or a miso soup

ICE

FRIED OR FATTY

Try Hydralyte

5

Craving fried or fatty foods might be related to stress and other emotional factors. Fats are essential for nutrient absorption, and cravings could indicate a need for healthy fats. Some examples of healthy fats include avocado, olive oil, nuts, and in moderation, cheeses. Some supplements that are commonly associated with emotional well-being might be Omega-3, Vitamin D or Vitamin B. Snack idea: avocado toast, chia pudding, fruit, nut butter

PICKLES OR SOUR FOODS Cravings for pickles or sour foods can be intriguing, as they don’t necessarily signal a deficiency or a need for more acidic foods in your diet as our pH levels are largely independent of diet. Some people find the taste refreshing or stimulating, particularly if they have a reduced sense of taste or smell. Others might be seeking the probiotic benefits. It’s also possible that these cravings are linked to cultural or habitual dietary preferences.

Try Ferrogen Iron x Vitamin C

6

Craving and chewing ice, known as pagophagia, may be associated with an iron deficiency. Other symptoms of iron deficiency also include fatigue, pale skin, shortness of breath, cold hands and feet, dizziness, brittle nails, and hair loss. If you have an intense desire to chew ice, consult with a healthcare professional for an accurate diagnosis. Good dietary sources of iron include red meat, poultry, fish, beans, and leafy greens.

Snack idea: dried fruits and nuts, hard-boiled eggs

7

Snack idea: tomato bruschetta, pickled vegetables

Sometimes a craving is just a craving, try intuitively listening to your mind and body. Acknowledge that cravings are a natural part of life, instead of viewing them as bad or something to be resisted. Identify them, reflect, and listen to your body.

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