Alive Pharmacy Warehouse - Live+ December 2022

MERRY CHRISTMAS…

A big thank you to everyone who continues to support Alive Pharmacy! It’s been a jam-packed year full of exciting endeavours, and I’d like to thank our entire Alive Pharmacy Team who have worked hard during the pandemic, the transition of installing our Meditech Robots, and the busy holiday period.

In 2023 we aim to continue enhancing our customer experience – we’d love to hear your feedback. Please reach out to the team online via our contact, via Google reviews, Facebook Messenger, or talk to our staff in store. The great thing about being a local community pharmacy is that we can make changes to meet your needs. In this month’s Live+ issue we talk about some key health topics that tend to come up around the holiday season. Since this month is about coming together with family, it’s pretty common to be eating more than usual with social eating a big part of our lives.

Some products that could come in handy when you feel uneasy or have indigestion are Nexium, Mylanta or Gavision. Products like these can help ease discomfort in our digestive system. When we overeat, our stomach expands to beyond its normal size to account for the food we’ve ingested however, as we get older our metabolism slows down and it takes a little longer to digest our food. Discomfort primarily comes from our stomach pushing against other organs and making us feel full.

Drinking plenty of water can also help move things along. Water can assist with breaking down food so our body can easily absorb nutrients and promotes healthy bowel movements. If you’re worried about bladder control, ask our Pharmacists about Urox, it can help strengthen and tone the muscles of your bladder wall. Attending events can also lead to consuming more alcohol than we normally might. Hangovers are not pleasant, so fill up your water bottle, snack on light carbs (like toast or crackers), and take pain relief if you have a headache. Rest is also important for your body to help recover and remove toxins from the blood stream.

Our friends at Health Management Dietitians have given some awesome advice about CoQ10 on page 4,an enzyme that helps convert food to energy. Diet can have a huge impact on how we feel, affecting our physical and mental health. Eating well boosts our immunity, reduces injuries, improves mental wellbeing, and prevents problems like heart disease and diabetes. Enjoy your holiday break,I’m wishing you all a safe and happy holiday season.

IT’S NEARLY

Christmas!

To quote the classic Home Alone films, “guys, I’m eating junk and watching rubbish”. It’s been a long year and I’m sure we would all love some alone time to rejuvenate and refresh.

Whether you’re staying at home, attending family gatherings, or indulging in foods on vacation, try being mindful of the “junk” that Kevin talks about in Home Alone.

It’s hard to pass up mum’s signature dish during the holidays. All those sweets, the chocolate gift boxes, and golden pavlova. With all the temptations, it’s okay to eat more than usual and it’s totally normal to put on a few extra holiday kilos. But it can leave you feeling rubbish.

Did you know?

Eating

Breaking the binge eating habit

Binge eating is a term used to describe excessive food consumption. It can cause discomfort, bloating, nausea, and guilt. Try to recognize when you feel full or when you’re eating more than usual. Take a breath and ask yourself if you’re hungry. If your answer is no, think about putting that extra bite down. It’s okay to leave food on your plate if you’re full. It’s important to recognize thoughts so as to avoid creating patterns and habits that can be hard to break.

If you’re craving junk foods, try thinking about something else. Distracting yourself by keeping yourself busy can often remove the desire to eat something you don’t need. Snacking on healthier foods rich in protein or good fats can also prevent overeating. It triggers signals to your brain to help manage your feeling of fullness and aids your digestion.

2Diet and mental health | Mental Health Foundation https://www.mentalhealth.org.uk/explore-mentalhealth/a-z-topics/diet-and-mental-health

If you are eating more regularly than usual, fill up on healthy foods as well as the sweets. Be mindful of what you’re eating and reach for a handful of vegetables instead of the extra bowl of pretzels. Don’t beat yourself up for enjoying the treats at family gatherings. Social eating is a big part of our lives. Humans are built for interaction and human connection. Social eating is one of the best ways to bring people together and it’s very good for your mental health.

Keep a good gut health

The best way to rebalance your gut microbes is to try increasing your probiotic and prebiotic intake. An influx in sugar and alcohol can be a shock to the digestive system. It will be normal to experience bloat or a hangover. Probiotics balance your bacterial fermentation and prebiotics will help introduce friendly bacteria back into the gut.

Enjoy the festive feasts

Overindulging once or twice is fine but try not to make it a routine. Keep an eye out for tips and tricks in our January issue, where we’ll discuss getting back on track. Enjoy the social facilitation of Christmas food and festivities. Studies explain that when we gather to eat food, we’re likely to consume more. Enjoying eating in company and being more flexible with what’s on your plate is often what causes this.

That movie quote, “I’m eating junk and watching rubbish”, ends with “you better come out and stop me”. Hopefully, the only person stopping you from eating the last slice of cake is yourself feeling full, and not the children who’ve beaten you to it.

Enjoy the Christmas food and try to practice mindful eating.

+Quick fact

People aged 35-54 can gain up to 3kg over the Christmas period.

LiveLighter - New data reveals Aussies’ weight gain over Christmas

Chief Pharmacist

meals with others has many psychological, social, and biological benefits. According to the UK Mental Health Foundation, it sets rhythm in our life and connects us with others. 2

SUN PROTECTION TIPS FOR HEALTHY SKIN

Whether we’re hitting the beach or heading out on a long run, most of us know we should be wearing sunscreen with a serious SPF rating, and reapplying liberally. Sun damage can occur even if you’re outside for only 20 minutes, or simply driving on a sunny day.

Therefore, daily sun protection is essential to prevent UV-related photo-damage, signs of ageing, and skin cancer.

There are two key areas to consider for sun protection

Consider lifestyle factors such as covering up with clothing or a hat, seeking shade, and avoiding the sun at peak (usually between 10am and 4pm). They may seem like no-brainers, but they’re foolproof and easy to action.

Secondly, of course is SPF of at least 30. SPF refers to the amount of time that one can spend in the sun without getting visibly burned. SPF 30 allows you to stay in the sun 30 times longer without getting burned than you would without sunscreen. Everyone should be wearing sunscreen on a daily basis, and reapplying every two hours regardless of whether it’s sunny outside or not.

Did you know?

SPF 30 allows you to stay in the sun 30 times longer without getting burned than you could without sunscreen.

HOW TO PROPERLY

To be properly protected, you need to apply sunscreen to your entire body at least 20 minutes prior to sun exposure. Sunscreen’s active ingredients need time to absorb into your skin before they can effectively protect you.

To get the SPF coverage depicted on the package, you need to apply at least 30g worth of product over your entire body, that’s roughly a golf-ball sized amount.

Following the directions on the label will help to ensure the maximum duration of protection is achieved.

Make sure to have your SPF on hand throughout the day as you’ll need to reapply at least every two hours. If you’re sweating or swimming, make sure you reapply immediately afterwards.

Concerned about Greasiness?

Try Neutrogena’s Ultra Sheer range, which has a range of SPF50 broad spectrum UVA/UVB sunscreens formulated to be non-greasy and non-shiny for a matte finish. Plus, the range is made right here in Australia.

What is CoQ10?

Co-enzyme Q10 (CoQ10) is an antioxidant naturally produced by our bodies and stored in the mitochondria, the powerhouses of our cells. Mitochondria help turn the energy we get from food into energy that the cell can use.

Think of CoQ10 as an energizer power bunny, producing energy for your body, assisting with growth and maintenance, as well as protecting cells from damage. The highest concentration of it is in the organs that need the most energy, the heart, kidneys, lungs, and liver.

CoQ10 exists in two states, the active, or oxidised form, known as ubiquinol, and ubiquinone, the inactive, or reduced form. Both forms continually convert within the cells while doing the normal functions of CoQ10 in the body, producing energy and reducing cell damage.

Should I be taking a CoQ10 supplement?

Our tissue makes its own supply of CoQ10, but that decreases as we get older. Athletes say a CoQ10 supplement improves performance and aids recovery after exercise.

You might consider a CoQ10 supplement if you:

+ Have a vitamin B deficiency

+ Eat a plant-based diet or don’t eat much meat, fish, or nuts

+ Have genetic defects that affect CoQ10 production

+ Have been diagnosed with heart disease or diabetes

+ Take cholesterol-lowering medications like statins

CoQ10 is considered generally safe, but be sure to seek advice from your GP if you’re taking blood pressure medication. Daily doses can range from 100-300 milligrams.

Written

by

Lucy Farrell Accredited Practising Dietitian Health Management Dietitians www.healthmanagement.com.au

Take with a meal containing fat or oils. This will help the body to better absorb this vitamin since it is a fat-soluble enzyme. Best taken in the morning.

Dosage depends on your age and health.

Most of our supplement range offers CoQ10 in capsule form. Store them in a cool, dry place. Capsules are better absorbed into the body than tablets. We suggest storing them in the bedroom (or in the kitchen if it’s more convenient). Keep them away from windows and heat appliances.