Alive Pharmacy Warehouse - Live+ June 2024

Your guide to staying healthy, happy, alive

OH MAN!

OUT OF BREATH?

Optimise your breathing to maximise performance

PAIN RELIEF

Find the perfect product for those aches and pains

DO YOU HAVE EVERYTHING YOU NEED TO FIGHT THE FLU?

Winter is here and so is the cold and flu season. We’ve seen an early onset of flu cases since April, and the latest Queensland Health data indicates an early flu season. Peak circulation of the influenza virus is typically during the end of June and August but taking earlier precautions can help protect our community.

When our immune systems are compromised, viruses can piggyback off each other and cause a dual infection. For instance, if we catch the flu and COVID simultaneously it is referred to as “flu-rona”, and will result in heightened symptoms.

It’s never too late to get your flu vaccination, the influenza virus can circulate in the community all year round. We can also boost our immunity naturally by getting enough sleep, eating healthy, exercising, reducing stress, and staying hydrated.

Whether you’re considering travel, staying home, or spending time with family during the upcoming school holidays, start preparing a check list with a few essentials:

1. At home testing kits: all Alive Pharmacy stores now have at home testing kits that can help you find out if you have influenza, RSV or COVID.

2. Medicine cabinet items: pain/fever relievers, thermometers, hand sanitizer, electrolytes, cough lozenges, saline nasal spray, tissues, etc

3. Flu vaccinations: getting your family vaccinated helps protect everyone from severe illness and hospitalisation (particularly the elderly).

Flu vaccinations are free for all Queensland residents, we encourage you to book online to secure a spot. Visit www.alivepharmacy.com.au

The Full Scope of Practice trial has been travelling well since the launch in April. Our Chief Pharmacist Demi and I have been consulting patients weekly at our DFO Cairns Store. Please follow our Facebook page to stay up to date on the availability of a prescribing pharmacist.

In this month’s Live+ Catalogue we discuss some general topics about the physical demand athletes endure. We’ve also compiled an awesome range of sports nutrition savings to support everyone’s personal journey, including the popular Endura Range and Musashi Bulk Proteins. Stay healthy this cold & flu season, and good luck to those competing in the Cairns Ironman!

Managing Director

You take my breath away.

This month we look forward to the Iron Man Cairns, the ‘race in paradise’! Shortly after we start swimming, running, or riding our bike we might start to feel out of breath. Strenuous activities like these can cause our muscles and respiratory system to work harder than normal. Our bodies require more oxygen to remove carbon dioxide build up and this can make breathing feel more difficult. When we do aerobic exercises, we establish some sort of rhythmic breathing, measured by the number of exhales and inhales we take. Finding a steady rate helps meet the cardiorespiratory demand that our muscles need to function properly. Our bodies automatically adjust to what feels natural to us, but by staying focused on our breathing we can help maintain a steady flow of oxygen to our muscles.

We’ve considered four hacks that help us practice breathing properly while doing cardio exercises:

1 Mouth or Nose Breathing: generally speaking, breathing in and out through your nose is the most efficient technique during intensive exercise. However, in some instances mouth breathing is optimal, like when participating in competitive swimming. Some people find mouth breathing more effective for meeting their oxygen demands.

2 Deep belly breaths: breathing deeply into our belly and fully contracting the diaphragm helps increase blood oxygenation. Try being mindful when exercises to see how deeply you breathe.

3 Fixing our posture: posture can help us breathe better since there is more space for expansion. Keep your posture upright will help oxygen circulation, providing us with energy.

4 Warm up and cool down: warming up and cooling down can help our breath prepare for the activity. It can act as a cue for your body to start adapting its breathing patterns and be ready for endurance.

PAIN, PAIN, GO AWAY

It seems like the rainy weather has been hitting most of the east coast these past few months. As winter approaches, the slightly colder temperatures mean less blood flow to your muscles, tendons, and ligaments. You may notice during this time of the year you have tighter muscle tissue and strain felt in your body. If you’re trying to find some sort of pain relief for a tight back, sore shoulders, arthritis or general aches, keep reading.

Where to start when feeling stuck

Pharmacists at our back counters are your best point of contact when you feel stuck looking for the right product to match your needs. Otherwise, our Fisiocrem Solugel, Perskindol and Medi-Pak Therapeutic ranges are a great starting point.

How do cooling and heating products like this work?

As a general rule of thumb, the cold will reduce inflammation and swelling while heat will ease muscle pain and stiffness. Heat therapy works by stimulating circulation and blood flow to a particular area. The targeted heat relaxes and sooths the muscles and damaged tissue. Cooling therapy on the other hand will reduce blood flow and therefore ease swelling and inflammation stemming from the pain.

Heat packs vs gels and creams?

Hot/cold packs are handy for soft tissues injuries or easing general pains. They sit against the skin and their temperature is absorbed into the body. The net temperature of the spot it rests on will target a few centimetres deep from the surface. Plus, there’s no mess to clean up. Topical treatments can be massaged into the skin and their cold/heat source will be absorbed into the body. They trigger nerves for deeper pain relief.

How does the temperature relief pain?

The reason we see relief from pain is because the temperature is manipulating the blood flow to the area. For example, we can investigate shoulder and back pain. It’s advised to stick to heating therapy as it will increase blood flow to the area and release stiffness while relaxing muscle tension. By gently messaging the pain point you will target the exact area you wish to promote circulation. The body’s circulation system will send blood and oxygen to that part of your body and repair the damage. When you have poor circulation, the pain can be stronger and muscle cramps are common.

Signs of poor blood circulation

When blood isn’t effectively being transported our bodily temperature fluctuates. Restricted blood flow can cause swelling and the skin to appear paler. Poor circulation is common in lower parts of your body like feet and ankles. You can improve circulation naturally through your diet and exercise. Oral medications and prescriptions can be given to those who experience low or high blood sugar levels. It is possible to experience muscle cramps with imbalances in either high or low blood sugar.

All Alive Pharmacies are administering their free flu vaccinations to all Queensland residents.

To beat the flu: rest, and drink plenty of fluids. Medicines like ibuprofen and paracetamol can help relieve symptoms and lower a fever. Our top product recommendations this month are: EASEaCOLD, Codral Day & Night and DURO-TUSS Cough Liquids.

By the time we reach the age of 40 we slowly

Medi-Pak Therapeutic Hot & Cold Packs

Fisiocrem Solugel Perskindol Active Gel

Interesting fact

the average male life expectancy is four years shorter because they are more likely to suffer lifestyle-related health conditions. They are also four times at higher risk of suicide.

MIRROR MIRROR

ON THE WA LL

Very few people get through a day without looking in a mirror. Body checking for gym goers can become a regular habit to check on progress, weight gain and muscle definition. It can become problematic if it interferes with our concentration, limits our eating, creates anxiety about our body, or isolates us from others.

Bigorexia, also referred to as muscle dysmorphia, is a health condition that shares similar symptoms to anorexia. The condition appears to be more common with all the latest health trends on social media influencing young adults to fixate on building bigger muscles.

Signs that someone might have traits linked to muscle dysmorphia:

> Long hours spent in the gym, pushing the body beyond its normal limits and repeatedly.

> A never-ending diet where the person wants weight loss and more muscle.

> Disliking their body and feeling ashamed when others may perceive weakness.

> Avoiding social activities.

> Constantly checking the mirror, associated with negative feelings or behaviours.

Recent healthcare research shows social media can have an impact on our body image, putting people at risk of developing unhealthy approaches to their bodies, food, eating and exercise routine. Eating disorders arise from a combination of psychological, genetic, and social factors.

When left untreated, bigorexia can lead to other complicated issues like steroid misuse, other eating disorders, and depression. Coping strategies may include participating in support groups, practicing meditation, deep-breath exercises, trying different outdoor activities instead of just the gym, keeping a journal to track your feelings and identify triggers, etc.

Resistance training does have many health benefits, when done with a healthy mindset and in moderation. The typical recommended weekly dose of resistance training or gym sessions can be 2-3 times. Incorporating other activities can also provide the balance, and give the best mental and physical health benefits: ie: walking, swimming, yoga, etc.

If you’re having thoughts of self-harm or any mental health conditions reach out to Lifeline Australia 13 11 14 or SMS 0477 13 11 14

BODY IMAGE INTERPLAYS FOUR BIG ELEMENTS

1. Thoughts: and beliefs about our body shape and appearance, may be influenced by the people around us

2. Perception: body shape, size and weight (sometimes not accurate to our actual appearance but what we see)

3. Feelings: of dissatisfaction about our body compared to our ideal body image

4. Behaviour: a reflection of our thoughts, perceptions, and feelings. Exercise, diet, mirror checking etc.

Maybelline

Natio Range

Neostrata Range

Rimmel or Sally Hansen Ranges

KEEPING YOUR BOWEL HEALTHY

1

SIT CORRECTLY WHEN YOU POOP

When it comes to pooping properly, it all begins with your posture. Sit up nice and straight and lean forward to relax. Having your knees bent and higher than your hips can help things go smoothly, a footstool or some small blocks underneath your feet can help with this.

Fun Fact: Don’t put off going to the loo, fighting the urge and delaying bowel movements can contribute to constipation.

GO WHEN YOU GOTTA GO

Not going to the bathroom when you have the urge to is not healthy. Don’t go to the toilet ‘just in case’. Only go when you need to.

Did you know?

The absorption surface of the small intestine is the size of a tennis court.

LIMIT FOODS THAT ARE HIGH IN FAT

Fatty foods generally slow down the digestive process making you prone to constipation. However, it is important to have healthy fats so pairing them with high-fibre foods will help things move along more smoothly.

3

CONTROL YOUR BAD HABITS

Alcohol, cigarettes and too much coffee or caffeinated beverages can interfere with the functionality of your digestive system. Which can lead to stomach ulcers and heartburn

EAT PLENTY OF FIBRE

Fibre can be found in plant foods, fruit, wholegrains, legumes, nuts, and seeds.

Recommended: Women = 25g per day, Men = 30g per day.

INCORPORATE A PRO AND PREBIOTIC INTO YOUR DIET

They help keep your body healthy by combating the effects of a poor diet, antibiotics, and stress. Probiotics can enhance nutrients absorption which may help with the break down of lactose, strengthen your immune system and possibly help treat IBS (Irritable Bowel Syndrome). High-fibre foods will help things move along more smoothly.

EXCERCISE

STAY HYDRATED

Drinking plenty of water is good for digestive health. When you are properly hydrated, your body doesn’t need to take excess water from your colon. Fibre pulls water into the colon to create softer, bulkier stools allowing them to pass through more easily. Try sipping on lemon water too. Citrus helps stimulate your colon and some studies have shown that drinking warm water in the morning can help break down foods.

Regular exercise helps keep food moving through your digestive system. It strengthens your digestive tract. When you are fit, the amount of blood diverted from your digestive system decreases because the need is less urgent and your muscles become for efficient.

METAMUCIL’S TROPICAL FRUIT SMOOTHIE

A smoothie packed full of fibre to help bowel movement chugging along. Metamucil have released a bunch of cool drink recipes; we’ve picked one out below, its giving Far North Queensland vibes.

INGREDIENTS

1/2 cup vanilla low-fat yogurt

1/2 medium peeled banana

1/4 cup mango juice or papaya juice

1/4 cup pineapple juice

1 1/2 level teaspoon of Metamucil

Orange Smooth

Crushed or cubed ice (1/2 cup)

PREPARATION

1. Blend yogurt, banana, juices, and ice until the ice is crushed.

2. Add Metamucil and blend until mixed in.

3. Garnish with your favourite tropical fruit! Stir briskly and drink promptly to avoid clumps.