Alive Pharmacy Warehouse - Live+ January 2023

BRING ON 2023

The New Year has begun, and it’s time to keep kicking goals. In 2022, it was great to see our staff working together to deliver the highest quality patient care. In 2023, we hope to exceed these efforts and deliver an enhanced PharmacyPatient customer experience.

Since January 1st pharmacies across Australia have committed to subsidising the cost of medicines through the Pharmaceutical Benefits Scheme (PBS). Delivering this support means that our Pharmacies can ensure that all patients receive fair price reductions as intended for the PBS co-payment plan. We are also encouraging any pharmacy students to reach out for internships. We love having you onboard and sharing our knowledge. Technology is constantly revolutionising how we distribute medicines, and the role of a pharmacist is always evolving and is certainly never boring.

For most people, taking medication becomes a part of their daily routine. To accompany medication, health care practitioners will often recommend a healthy diet and regular fitness regime to improve overall well-being. Eating healthy can positively affect your mood, blood pressure, digestion, and overall organ health. Keeping fit, reduces risk of heart disease and cholesterol, and improves bone health, just to name a few. The Omron Hem7320 Blood Pressure Kit is useful for those wanting to keep track of their blood pressure and heart health at home. In our January Live+ catalogue we discuss how to design your diet to match your fitness routine. Having flexibility with your diet and eating healthy in general will help you see improvement to your mood and physical performance.

Since the kids will return to school soon, parents have to get creative again with school lunches. Options and presentation can help encourage our kids to eat healthy. Super snacks are one of my go-to’s, pair a protein-rich food with a carb-rich food to keep them fuller for longer. Nuts and dried fruit, berries and yogurt, or veggies and hummus.

After exercise always remember your skincare routine to avoid breakouts. It’s important to keep you skin clean and remove bacteria from sweat residue accumulated during your workout. Wash your face with a gentle cleanser, apply moisturiser and reapply sunscreen. The Antipodes Baptise H20 Water Gel is one of my favourites at the moment. It’s light on the skin and super hydrating. We always encourage adding sunscreen to your routine to protect your skin from the sun.

Happy belated New Year everyone, I look forward to the year ahead.

FLICK THE Switch

Flick the Switch in your brain towards a healthier new year Welcome January 2023! There’s no denying it, December was a busy month! Our social battery -recharging after work functions and family gatherings. Our bellies - full of Christmas pudding. It’s time for a fresh start and to set some healthy habits for the year ahead. Let’s ‘flick the switch’…

In the past, exercise has been largely focused on body image. Nowadays, we know looking after ourselves physically will help us feel better mentally. So how can we incorporate healthy weight loss whilst maintaining our mental health? Well… flick the switch in your brain and start taking steps towards your goals right now! Not tomorrow, not next week, let’s start right now!

Start today…

By putting off your goals and not setting timeframes you’re establishing procrastination habits in your brain. Meaning you’re more likely to put things off again in the future. Commitment and willpower are associated with motivation and resilience. There’s always going to be a reason to put something off until tomorrow - we naturally opt for the easy way out. Be mindful of why you chose to put something off. There’s a solution for nearly everything and a small step you can take towards overcoming it. Each day you can take the opportunity to do something, you’ll be rewarded by results much quicker. Make the time for yourself and remove all distractions.

The 30-Minute Mantra

Fun fact: Being active for 30 minutes a day has been proven to improve your physical and mental health1

Weight loss and improved fitness are common goals. We naturally want to be healthy and feel confident in our bodies, and it can be as simple as dedicating 30-minutes a day to movement. By making this commitment, you can better manage your weight and blood sugar levels. Not only that, it also releases feel-good chemicals into our bodies. Choose an activity you’re comfortable with, it could be a brisk walk, gardening, or interval training, get moving and get motivated. In return, your energy will increase, your mood will improve, you’ll get better sleep, and your body will feel better for it. Walking is the easiest, simple way to get moving. Walking increases your breathing rate and causes oxygen to run faster through the blood stream. This helps remove toxins in the body through sweat, aids digestion and improves your circulation.

Creativity is the new Vitamin C

Expressing your creativity helps activate both sides of our brain. Creativity is also like our immune-boosting friend Vitamin C, improving immune function and decreasing inflammation.

We naturally consume vitamins from the food we eat. Wondering what diet will help us get the right ones and lose weight? The answer is none! There’s no pre-designed diet for anyone. It’s completely customisable and it’s completely up to you. Mix-up your routine and buy different groceries. Attempt to pick a random coloured vegetable to add to your pasta, or a weird looking fruit to your porridge. By trying new foods and encouraging yourself to be creative with your meals you will subsequently boost your vitamin intake by eating a diverse and nutritious diet.

By thinking outside the box, you’ll activate parts of the brain that processes emotions and helps you manage negative feelings more effectively. Plus, by choosing healthier alternatives, you’ll better manage your weight.

If there’s one new year’s resolution to stick to it’s ‘take one small step, take it now’.

Chief Pharmacist

Whether you’re trying to lose weight or gain muscle, the amount of food you eat need will depend on the level of exercise you do. If you eat more calories than you burn, you’ll gain weight. But if you eat fewer calories and burn more calories, you’ll lose weight. It’s all about weighing up your options to see the number on the scales change.

Firstly, pick your intention. You’re ready for a new fitness regime or to start meal planning? It all comes down to fuelling your body to deal with what you’re asking it to do. Then incorporating a few sweet treats along the way for good measure.

Walking General fitness comes down to eating a well-balanced diet. Regular exercise from walking or yoga, means you’ll be burning fewer calories than someone hitting the gym. So, it’s important to be eating good foods daily. Eat complex carbohydrates to help you feel full for longer and prevent you from overeating. You’re also going to want to make sure your blood sugar levels are stable so you don’t feel lethargic, tired and light-headed. Strict exercise isn’t for everyone, so diet is a good way to manage your weight. Whole grains, fruits, vegetables, and beans all digest slowly and can balance your body to help you feel healthyand stronger without extreme exercise.

Strength Training

Weightlifting and building muscle are all about fuelling your training. If you’re not eating enough food to fuel your program, you simply won’t see results. To build muscle and gain size, you need to eat more calories than you burn. It’s no secret that protein is the powerhouse of results. The food you eat on a daily basis will be responsible for fuelling your workout and recovery after a session. Aim to eat a lean source of protein with each meal and pair it with a slower digesting carbohydrate and a healthy fat. Make sure to eat a meal or high protein snack before/after a workout to help your body refuel.

Running

Partaking in cardio and high intensity workouts mean you’ll be burning a lot more calories. Which means you’ll need to be eating more to make-up for the nutrients electrolytes lost in sweat and drinking more water to prevent dehydration. Get off to a good start and eat breakfast. Athletes and healthy minded individuals don’t skip breakfast. Starting your day with a healthy meal replenishes your blood sugar, powers up your muscles and prepares the brain for the day ahead. Take the head start, eat a fibre-protein-rich breaky. It will trigger healthier eating patterns for the day, and you’ll likely feel more endurance when it comes to running those few extra kilometres.

Sweet and sour

A sweet tooth is a win-lose situation. You’ll get a small dopamine hit from indulging in a delicious chocolate muffin, but it will leave a sour taste on your weight loss journey. However, don’t let enjoying foods get you down. It’s not a step backwards to a eat chocolate muffin on your lunch break, satisfying some cravings in your diet is important. Neglecting these delights and restricting them often leads to binge eating or overindulgence.

It can sometimes also have a negative effect on mental health if we are denying ourselves what we want. Just practice being mindful and ask yourself do I need this piece of food (am I hungry?) or do I just want it?

SUPER SELLERS SPORTS NUTRITION

The new year goals phase runs from January into February. During this time, we often see a lot of people seeking out supplements to support their fitness goals, which is great! Athletes and coaches are becoming more aware of the importance of nutrition. There is an array of factors that contribute to your overall performance, and food plays a critical role in the process. So, let’s talk about some of our sports nutrition super sellers and why they deserve their title…

ONEST CREATINE

People can often see instant results from taking creatine. It has a reputation for the most popular supplement to increase muscle mass, strength, and your overall performance in strength training. Creatine is naturally found in our muscle’s and about half of it comes from the food we eat (especially red meats and seafood). Often athletes and gym goers like to up their intake of creatine by taking a supplement to instantly boost the energy composition stored in our muscle cells. Creatine increases our strength by primarily holding more energy in our cells, subsequently increasing rep volume potential in a single training session.

Onest is an unflavoured powder you can add to your drink of choice. Try taking it shortly before or after exercise for optimal results.

ONEST HYPERBURN OR OXYSHRED

When you’re looking to improve your body composition, fat burners can aid the process. Women naturally have a higher fat composition than men, but both can benefit from fat loss supplements. When building muscle, reducing overall body fat will improve definition. Fat burners taken as directed contain safe levels of stimulant to encourage fat loss. Hyperburn and Oxyshred compete for the top spot, both are amazing thermogenic fat burners. Try all the flavours to see what floats your boat.

OPTIMUM NUTRITION PERFORMANCE ISOLATE

The core root and foundation of a training program is protein. Protein not only helps maximise your training session but also supports weight-loss. The timing of your protein intake also plays a role in your performance and reaching weight loss goals by making you feel fuller for. Taking it in the morning will curb hunger cues and help digestion. Having adequate protein after your workout aids recovery and preserves lean muscle mass. If you’re performing strength training, you will need to increase your protein to maximise muscle growth. Get a protein hit after a workout.

5 GOLDEN RULES FOR STAYING LEAN

MUSASHI PROTEIN CRISPS

1

ENDURA HYDRATION

The basis of a good diet is rooted in wholefood and hydration. Dehydration makes you feel tired and decreases your strength endurance. Electrolytes are critical for maintaining a range of healthy bodily functions, including blood pressure, muscle movements, and digestion. Endura’s Rehydration Formula promotes hydration and increases electrolyte intake, take it regularly to aid performance.

Snacking can be detrimental to a weight loss journey, however there are some options that are better suited for some people. For people who train frequently, snacks and extra carbohydrates help muscle recovery and balance their central nervous system. A protein bar can be a convenient option, with carbs providing immediate energy, and protein supporting muscle synthesis. Often energy bars lean towards the sweeter side - this can also help satisfy sweet cravings. Musashi Protein Crisps are a good option for those looking to get a quick energy and protein hit, and there’s a range of flavours to choose from, especially if you’re a chocolate lover.

Follow a 90/10 principle. Eat a flexible diet to maintain your macros but eat wholefoods 90% of the time.

Do resistance training 4-6 times a week. Making sure to split up your program to balance targeting of parts of the body and take rest days for recovery.

Incorporate 30-minute cardio 3-4 times a week. This could be getting your steps in on a long walk.

Get a good night sleep each night to reduce stress and this is the optimal time for recovery.

Ensure you’re hitting your vitamins, water intake and protein goals.

Make-up check

Did you know most skincare and cosmetic products have a 6-12-month expiry period. Since it’s the start of the year it’s a great time to take a look at our skincare essentials. Every single product we buy has an expiration or best before date. As a general rule of thumb, never keep a product more than 3 years. Most don’t even last that long! Let’s talk about some key things you can look out for to see if your products have expired:

THE LITTLE M CHECK

What number is next to the M on your product? If you didn’t catch on, M stand for months. The number of months starts from when you break the seal. In most cases, the opened-shelf-life is 3, 6, 12 or 24 months. If your product comes inside extra packaging like a little box or plastic packet, it may also have an expiration date printed on it. With more and more products opting to be composed of paraben free, natural, and/or organic ingredients, their lifespan are becoming shorter and shorter. Do a quick check while you’re instore and make note when to top-up your favourite buys.

SMELL TEST

Do a quick sniff test, does it smell a little off? Over time bacteria builds up and an unusual smell is a key indicator. Mascara is a fun one - when they have gone ‘bad’ they can let off a gasoline-like smell. If your favourite cream or cleanser smells a little stale or dull, perhaps you’ve held onto it for too long. You might be thinking what about if my product is fragrance free? Pay closer attention to the colour or texture of these bad boys, if the colour has oxidised and doesn’t return to normal; toss-em. This is common with nail polish. If the colour has faded or yellowed, a reaction between oxygen and the pigment. To check your polish, give it a shake, if it separates it’s time to part ways.

IRRITATED SKIN EXAM

Notice more blackheads, whiteheads, or pimples popping up lately? Using old products can cause irritation to show up like this. It’s pretty self-explanatory that an expired product could cause you to break out. Bacteria can build up into a big gluggy mess and disrupt the microorganisms on your face. Bacteria can compromise your skin barrier and cause oil and dirt build-up. Trust us, you don’t want a skin infection on your face so you’re better off spending a few extra dollars on a replacement. This is especially so when it comes to eye-related products such as mascara, eye liner, cream, and eyeshadow. Eye infections are the most common cross infection, and you can’t hide pink eye with your concealer.

COLOUR AND TEXTURE CHANGE

Over time the ingredients in cosmetics break down and certain ingredients become less effective. Thinner or thicker, chunky or funky, it’s a no from us. But we get it, you may want to get every drop out of your money spent. Sometimes it’s worth taking your loses though, why use something if it’s not going to do what you intended? You can prolong the lifespan of cosmetics by storing them in cool, dry places. This will slow down bacterial and fungal growth and emulsion. But don’t forget, bacteria and fungi can be invisible to the naked eye, and we don’t want a pesky eye infection. Toss out the old and make way for the new.

FUN FACT:

Changing up your skincare routine can be a good thing for your skin. Like your products, your skincare routine may have an expiration date. As your face starts to become familiar with a product it may become less effective.

+Hot tip

Another way to tell if your product is expired is if you get an itch or it feels heavier on the skin. Itchy = irritation. Get rid of it.

OVARIAN CANCER AWARENESS MONTH

It can be a little confronting talking about illness, nevertheless, it’s important to learn and recognise possible signs and symptoms outside of your normal menstrual cycle. If you have ongoing issues or concerns, it’s always recommended that you seek professional advice.

Manage menstrual discomfort

Please remember that all symptoms can be caused by a number of other factors, and if you have any concerns, please see your doctor.

1Increased abdominal size or persistent abdominal bloating

Your ovaries have two main jobs. The first is to produce and release eggs for fertilisation, and the second is to make the hormones estrogen and progesterone. Throughout the menstrual cycle the ovaries swell to mature the egg and prepare it for release. Ongoing discomfort in the abdominal region can be upsetting, not to mention disruptive. The thought of your belly being distended is enough to make you lose your appetite, leading to unintentional weight loss and/or constipation. It’s important to be kind to yourself and ensure you’re getting your nutrients with regular meals. Drink lots of water and try light exercise to help your body naturally deal with the distention.

2Abdominal, pelvic, or back pain

Heightened pain sensitivity in the lower back can stem from the pelvic and abdominal region. Back pain is a common complaint most people experience in their lifetime. It can be caused by muscle strain, posture, stress, menstruation, or lifestyle. Resting and using heat packs can help ease pain, as well as pain management with pain relievers when you’re uncomfortable. It’s important to not ignore pain and know what is normal for you. To help yourself relax, try light stretches and meditation, or catch up with friends.

Feeling full after eating a small amount

Many menstruating people see changes to their appetite throughout the menstrual cycle. Try eating smaller meals more frequently to keep your blood sugar levels balanced and avoid hunger and nausea. If you do happen to feel nauseous, try sipping ginger drinks or suck on a ginger sweet. Salty and/or dry foods also have anti-nauseous properties. When you find yourself neglecting food try new ways of eating. Maybe eat less fibre to help you feel fuller, try adding more liquid foods to your diet. Munching on your favourite snacks can be a good way to increase your calories and get little endorphin hits.

Ovarian Cancer Awarenss Month typically falls in February and aims to educate and share stories about the illness. Did you know, 1 Australian woman is taken by ovarian cancer every 8 hours?1

Ovarian Cancer Australia - Ovarian Cancer Awareness Month | Ovarian Cancer Australia

5Unexplained weight gain or loss

Throughout our lives our weight fluctuates and can be greatly affected by the menstrual cycle. Maybe we’re going through a fitness stage or gotten to an age where rest is more important. Generally, when you see a drastic change in weight that extends over a longer period of time, you may what to check in with your GP.

Interesting fact: Losing more than 5% of your body weight in 6-12 months is worth a chat with your doctor.2

2https://www.healthline.com/health/unexplainedweight-loss-cancer#see-a-doctor

Indigestion or nausea

Changes in our appetite and unusual feelings in the abdominal region can be a sign of indigestion, nausea, and irritable bowel syndrome (IBS). It can be a bit of a grey area, but stress is a common culprit, especially when it comes to reactive and short-term IBS symptoms. Over-the-counter medications can help indigestion, nausea, or constipation. Probiotics and/or dietary modification may also provide improvement. Despite the discomfort in your belly, encourage yourself to eat the right foods and find joy in certain foods.

Changes in bowel habits

Managing bowel movements can be a little tricky at times, and for many it tends to vary throughout the menstrual cycle. A healthy movement is brown in colour, and smooth or cracked sausage shaped. The hue of your poo comes from pigments in the bile in your gut and is greatly affected by your diet. For instance, when you drink beetroot juice you may notice a red tinge to your stool. Being active every day and increasing your fibre intake can help regular bowel patterns.