Alive Pharmacy Warehouse - Live+ March 2023

live+

Your guide to staying healthy, happy, alive

FEELIN’ ALIVE

LIVING OUTDOORS

The FNQ benefits

CORTISOL AND ITS ROLE

How can we manage our levels?

EYE SPY WITH MY LITTLE EYE

6 tips to help you maintain vision

HAPPY INTERNATIONAL WOMEN’S DAY!

In this month’s issue of our Live+ publication, we discuss a range of health topics relating to women’s health. Modern living can mean that we live very busy lifestyles, from striving towards professional and personal goals to keeping fit and staying social.

For many women (and men), mental and physical health can take a back seat while we prioritise the wants and needs of our families. In many cases, some health issues go unnoticed simply due to a lack of time for regular preventative health checks. Common health concerns for women include heart disease, breast cancer, endometriosis, depression, and anxiety.

On page 5, our friends at Health Management discuss the role of cortisol and the effect the hormone has on our body. Cortisol can have serious impacts on our immune system and heart health. Try to stay focused and make time to ensure you’re eating better, exercising more, and getting a full night’s rest. It’s easy to neglect these things when we get busy. March is also Endometriosis Awareness Month. Endometriosis can be commonly overlooked and misdiagnosed. Diagnostic assessments are frequently delayed because the most accurate diagnosis is through surgery. With the development of newer technology, the internet, and social media, people are now able to better educate themselves on the symptoms of such health conditions.

Symptoms of Endometriosis are often associated with the menstrual cycle. This can include pain leading up to menstruation (excessive menstrual cramps), painful urination or bowel movements, and an abnormal or heavy menstrual cycle. Technology is also advancing in the eye health industry, with digital eye exams and laser eye surgeries becoming more readily available. We talk about the importance of eye health on pages 14 and 15. Alive pharmacies offer a range of products to help slow down and/or prevent eye degeneration. As it is still summer and being active outdoors means that our eyes can suffer from ultraviolet radiation, protect them with sunglasses and try to wear a hat.

Remember to prioritise your own health, book regular preventative health checks, and look after yourself.

Living Outdoors

THE FNQ BENEFITS

Australia is renowned for its great outdoors. The region of Far North Queensland in particular, offers a wealth of outdoor experiences, including some of the world’s best beaches, waterfalls, hikes, wildlife, and rich reef ecosystems.

So, what are some of the health benefits of getting outdoors?

Increased Physical Activity

Being outdoors naturally leads to increased physical activity. One benefit of this is the ability to reach the daily recommended step count of 10,000 more easily. Walking outdoors is a great cardiovascular exercise and can be made more challenging by increasing the distance or speed to help burn a few extra calories during the process. Additionally, exercising in an outdoor environment can provide a change of pace and challenge the body in ways that indoor exercise cannot. The varying terrain, obstacles, and changes in weather can add to the difficulty and encourage you to reach bigger fitness goals.

Fresh Air For Our Lungs

Managing Director

Lower Blood Pressure

Studies have found that spending time in nature can have a calming effect on the body. Being in nature for as little as 30 minutes can help reduce stress and promote feelings of relaxation. Research suggests that exposure to nature can lower heart rate and blood pressure, which can be beneficial for overall health. Healthy habits such as regular exercise, healthy eating, and avoiding smoking are also important for maintaining healthy blood pressure. In addition, spending time in nature can also help reduce stress, which can further help lower blood pressure. It is important to find ways to relax and take care of both our mental and physical health, and spending time in nature can be a great way to do so. Normal healthy blood pressure is typically considered to be around 120/80 mm Hg or lower however, it’s important to note that blood pressure can change throughout the day and is affected by a range of daily activities and medications.

Exposure to fresh air, particularly from natural environments such as forests, gardens, and oceans, has been shown to have positive effects on the immune system. Indoor environments can contain a variety of allergens, such as dust, dirt, and spores, which can trigger respiratory issues such as allergies or asthma. Spending time outdoors can help reduce the risk of these issues. Additionally, being outdoors can encourage deeper breathing, which can help bring more oxygen to the body’s cells and expel toxins. This can have a beneficial effect on various bodily functions such as hormone production, digestion, tissue renewal, muscle contraction and brain function. The increased circulation of blood through the body can also contribute to improved cognitive function, concentration, and focus.

Boost immunity and your mood

Sunshine is the ultimate go to. Sunlight can have a positive effect on our mood by increasing the production of the neurotransmitter dopamine. Additionally, spending time outdoors has been shown to decrease stress hormone levels and promote a sense of calm. This may be in part due to the body’s ability to produce Vitamin D when exposed to sunlight. Vitamin D plays an important role in regulating mood, supporting bone and teeth health, and promoting a healthy immune system response. It has both anti-inflammatory and immunoregulatory properties that can help protect the body against pathogens. It is important to note that excessive sun exposure should be avoided as it can increase the risk of skin cancer. It’s important to balance the benefits of sunlight exposure with the need for sun protection.

Remember to wear sun protection daily, and drink lots of water to stay hydrated.

Try Banana Boat Daily Protect 400g. Try Promixx Pursuit Ecozen Premium Shaker 700mL.

IN THE BODY Adrenaline

Skydiving, ziplining, and swimming with sharks are activities that can release adrenaline, a hormone that prepares the body for action. When we’re excited or afraid, our bodies produce adrenaline which increases heart rate, blood pressure, and breathing rate. The hormone is produced in the medulla of the brain and in the central nervous system, and triggers the “fight, flight, or freeze” response by sending more oxygen and blood to our muscle groups. At the same time, the body’s pain receptors are temporarily reduced to allow us to react to the situation.

After an adrenaline rush, the body slowly returns to its normal state. To ease back from an adrenaline rush, taking deep breaths and getting fresh air can help calm unwanted anxiety. Some people actively seek out activities that release adrenaline, which is sometimes referred to as being an “adrenaline junkie.”

Adrenaline will

+ Increase your heart rate

+ Improve breathing efficiency

Epinephrine for anaphylaxis

+ Increase blood pressure

+ Heighten alertness

+ Increase blood sugar levels

In medicine, adrenaline is used to reverse the effects of anaphylaxis by constricting blood vessels and increasing blood pressure to decrease swelling. EpiPens, emergency devices that contain epinephrine (adrenaline), are prescribed after allergy and blood testing and should only be used under the direction of a healthcare professional. Unintentional injection of an EpiPen can cause dangerous side effects such as dangerously high blood pressure, stroke, or death. It’s important to stay informed about the proper use of EpiPens and to consult with a healthcare professional if you have any questions or concerns.

INTERNATIONAL WOMEN’S DAY 2023

“In Year 12, I didn’t have a clear idea of what I wanted to do after school. I had a passion for chemistry, and my chemistry teacher suggested pharmacy as a potential career. My mum worked at a pharmacy in my hometown, so I had some exposure to the industry at a young age, but I never considered it as a career. After speaking with my teacher and mum, I started exploring pharmacy as an option and now, 6 years later, I am loving it.

Alive gave me the opportunity to start my pharmacy career by offering me a scholarship to work in their stores while I was studying. This was a huge benefit as it allowed me to connect my theoretical knowledge from university with real-life practice. It was wonderful to continue my internship with the company I started my journey with, and it meant I was familiar with the protocols and systems used within the group.

Celebrating women’s achievements, staff highlight, meet Pharmacist Chloe

“Pharmacy is a highly rewarding career that enables you to assist patients in various aspects of their health.”

Chloe studied Pharmacy at university and now works with our Alive Team as Pharmacist in Charge. Read more about Chloe’s story...

I was able to start working in my first year of pharmacy thanks to a generous scholarship from Nick Loukas, the founder and brand manager of Alive Pharmacy. Balancing university and my new job was a major challenge, but as I progressed through the years, my work became increasingly relevant and helped me develop my communication and counselling skills.

Every day is filled with new and interesting stories. I love hearing from all our different customers, and it truly makes my day.”

CORTISOL AND

Its Role

Cortisol has been long recognised as the ‘stress hormone’. When we say ‘stress’, we mean anything that strikes the ‘fight, flight or freeze’ response – what gets your heart pumping, your palms sweating, and your muscles tensing.

Cortisol is also cyclic, meaning it rises and falls in response to our body’s natural circadian rhythm. Upon waking in the morning, cortisol levels are at their highest and this is what makes us energised, gets us out of bed and ready to start the day.

As humans in the modern world, we tend to live ever-stressed, fastpaced lifestyles, and so our bodies are almost constantly pumping out cortisol. This can wreak havoc on our body and can have a negative impact on blood sugar levels and blood pressure, suppress our immune system or compromise our overall gut health.

How can we minimise Cortisol?

Practising mindfulness, meditating, and incorporating exercise are simple daily habits that help to reduce stress. It is no surprise that changing the way you eat can also assist in reducing heightened stress in the body. The Mediterranean dietary pattern has been long associated with evoking an anti-inflammatory response in the body. Common components of this diet include a high intake of grains, fruits, vegetables, legumes, fish, nuts seeds and olive oil, and low consumption of red and processed meat and full fat dairy.

Did you know?

Cortisol levels are at their highest in the morning, helping us wake up.

Additional foods and supplements which may have benefits include:

Omega-3 Fish Oil Supplementation (e.g. Blackmores Fish Oil 1000, Bioglan Odourless Fish Oil 1000)

Consuming a broad range of prebiotic-rich foods (oats, leek, artichoke, asparagus, onion, cashews)

Prebiotic supplements (e.g. Vital All In One, Metamucil, Benefibre)

Probiotic supplementation (may be useful)

As always, discussing your concerns with your GP or Dietitian is recommended.

Written by Hayley Strano Accredited Practising Dietitian Health Management Dietitians www.healthmanagement.com.au

How to wash your hair properly!

After a visit to the hair salon, we are left with glamorous freshly washed and cut hair. I’m sure you want to maintain a good salon treatment for as long as possible, so here are some general tips and tricks you could take when washing your hair:

1 WET YOUR HAIR THOROUGHLY

Take your time to ensure your hair is completely wet before jumping right into applying the shampoo and conditioner.

2 APPLYING YOUR SHAMPOO

Put a small pea or coin sized amount of shampoo into the palm of your hand. Rub your hands together until the soap lathers up and starts to create bubbles, then gently massage it into your scalp. This will help remove dead skin cells (like dandruff) and stimulate hair growth. Wash out thoroughly and apply again if your hair is particularly dirty or heavy in product.

3 APPLYING YOUR CONDITIONER

Conditioner only needs to be applied from the neckline down, not directly onto your scalp. Applying it onto your scalp may make your hair appear oily sooner. Gently apply the conditioner to the ends of your hair and let it sit. Some conditioners need 2-3 minutes while others may need to sit for 5-7 minutes.

4 FINAL RINSE

Make sure to rinse well and remove every last bit of conditioner before jumping out of the shower. Left over conditioner can irritate your scalp and make you hair appear oily, and sit flat and heavy on your head. Try doing your final rinse with cold water, this will help lock in the follicles and make your hair shinier and smoother.

Did you know?

YOU DON’T NEED TO WASH YOUR HAIR EVERY DAY

It strips the natural oils and can be damaging in the long run. If you have oily hair, consider washing your hair every 2 or 3 days. For those with dry hair once or twice weekly is recommended.

5 WASH YOUR FACE & BACK

Shampoo and conditioner washes down your face and body, and so it’s important to rinse off any residue. If conditioner is left on the skin, it can cause irritation and breakouts.

6 DRYING

Some of us like to wrap our hair in a towel, but it may not be the best idea. It keeps you hair damp for longer and can pull on your scalp. Instead, pat your hair dry with a towel. You can use a microfiber towel to dry your hair if you want to be extra cautious about frizz and split ends.

BEGINNING WITH

V...Vision

Vision is often something we take for granted. When we start to notice our eyesight becoming blurry or distorted it can be unsettling. Some people may not realise that they need glasses until seeing an optometrist. It is important to look after our eye health and prevent severe causes afflictions such cataracts, macular degeneration, and retinopathy.

Here are some tips to help you maintain your health and eyesight.

EYE LUBRICATION

Tears are a natural bodily response that helps to lubricate and protect the surface of the eyes. They also play a role in removing debris and keeping the eyes clear. If you’re prone to dry eyes, artificial tears can help to alleviate discomfort. They can be especially helpful during the day if you spend a lot of time working at a computer screen. There are two types of artificial tears: those with preservatives and those without. Preservative-free artificial tears are generally recommended for those who use them more frequently, such as more than 4 times a day, or for people who wear contact lenses. Preservatives are added to eyedrops to discourage bacteria growth once the bottle is opened so if you don’t have sensitive eyes or severe dry eyes, you can use the ones with preservatives.

Try Systane Lubricant Eye Drops Range

BLUE LIGHT

We love the convenience and connectivity provided by all of our devices; phones, laptops, tablets, and televisions however, prolonged use can have negative effects on our eyes. The blue light emitted by these screens has been shown to cause eye strain, fatigue, and dry eyes. Prolonged exposure to blue light can impact our sleep patterns and retinal health. To protect your eyes from the negative effects of blue light, you can reduce your screen time, use filters on your devices or special glasses called “computer glasses” which have a yellow-tinted lens that can help block the blue light. You can also use eye drops to relieve minor eye irritation and redness.

Try Murine Sore Eye Drops 3

THE 20-20-20 RULE

You work hard during the day and so do your eyes. Eye strain can cause headaches, fatigue, stress and blurred vision. Try to sit an arm’s length away from your computer and any other electronic screen. The rule is to give your eyes a chance to rest every 20 minutes by looking 20 feet away for 20 seconds. Sleeping is the best chance our eyes get to relubricate and refresh, that’s why when you wake up in the morning your eyesight is generally sharper. Allowing our eyes to rest and refocus will help to alleviate unavoidable eyestrain.

WEAR SUNGLASSES

Wearing shades isn’t just for looking cool, not only are they a fashion statement, but they’re an effective way to protect your eyes from the harmful radiation of the sun. Polarized lenses are particularly effective in reducing glare from the sun and can improve visual comfort. The larger the frame of the sunglasses, the more coverage they will provide for your eyes. Exposure to ultraviolet (UV) rays from the sun can increase the risk of developing cataracts and age-related macular degeneration. It is especially important to wear sunglasses when spending time near water or in other environments where glare is prevalent.

Try Onthenose Sunglasses Range

KEEP THINGS CLEAN

Avoid touching your eyes with dirty hands to reduce the risk of infection. Using old contact lenses can also be dangerous. You can clean your eyes safely by gently washing the area with a cotton wool pad soaked in clean water. Use a different eye pad for each eye. Always wipe from the inner corner of you eye to the outer side of you face. Individually packed eye wipes can be a convenient option for those wanting to give their eyelids a proper clean. They remove allergens from your lids and lashes to reduce allergy symptoms.

Try Optisoothe Eye Wipes

MAKE-UP TEST

Anything applied to the eye area can cause a build-up of bacteria and debris. This can clog the tiny meibomian glands that line the inside of our eyelids. Old make-up that has potentially expired can cause irritation to the eyes and even cause infections. Always be mindful of the products you apply around the eyes and on your face. Ensure to remove any makeup residue before going to sleep to avoid irritation and puffiness.

Try Neutrogena Deep Clean Micellar Water