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Your guide to staying healthy, happy, alive

HEALTH IS WEALTH SPINAL HEALTH IS SPIRALLING Pain, pain, go away ASHWA-WHAT? The ultimate wingman for relaxation THE POWER OF Elderberry & Echinacea

MAY

MAYBE MAY…

Maybe May will be the month of finding balance in your exercise/fitness routine. Whether there’s rain or sunshine, there are certainly a lot of opportunities to get your body fit and healthy before winter’s cold and flu season rolls around. This month’s edition of LIVE+ discusses an array of things, from spine health, muscle pain, muscle recovery, to adult acne. On sunnier days get amongst the outdoors and on more overcast days prioritise rest and recovery. As we age, our cartilage, bones and muscles start to weaken and cannot support our once perfectly straight spine. If you are experiencing any sort of pain in your body or spine, it’s important to recognise these signs and act sooner rather than later to avoid long term damage. When we exercise, small microscopic tears occur in our muscles. The recovery period can extend from two to three days, or even a week – depending on your workout and age. Other factors that contribute to your recovery is the intensity of your workout, how often you work out, what you eat, whether your body is familiar to the movements, and the amount of time you exercise for. Another thing to consider when you exercise is your sweat. Your body produces sweat to naturally cool itself down, but it can also cause chafing, jock rash, and the growth of fungus. Wear breathable clothes, wash your workout clothes after every session, and shower straight away to prevent these issues. Sweat can have a foul smell. To combat body odour, it can be helpful to read your deodorant label. Some products don’t contain antiperspirants – meaning they won’t be as effective at reducing the amount you sweat or covering bad smells. Our pharmacists can always give you advice when breaking a sweat leads to unwanted side effects. Since the introduction of face masks, we see a lot of people coming into stores with face acne. It’s so common that it has even been given its own name, ‘maskne’. We see a lot of women struggling with maskne due to a build-up of sweat, makeup, and moisture underneath the covered area. This causes the pores on the face to become clogged. Check out pages 14 and 15 for tips on how to treat adult acne. Make the most of the weather this May and listen to your body. Stay healthy and start to enjoy the cooler temperatures that winter is brewing!

Chief Pharmacist

Spinal Health is

spiralling Ever heard of the story ‘Hunchback of Notre Dame’? To recap – it’s a story of a man who is hunchbacked and is shamed for his so called “ugliness”. The moral of the story is that looks can be deceiving and that the world isn’t perfect. Although the main character had a disfigurement, he was the kindest, most loyal, and honourable man.

What is ‘Kyphosis’?

Today this message still holds true. Despite our flaws, everyone is still their unique self, smashing goals and achieving great things – no matter how small the achievement. From a literal sense, it’s more and more common for people to notice a slight hunch in their back. People generally let their spine relax into a natural state and typically hunch over their phone or desk, rarely considering if their posture is correct. Whether you’re sitting down, standing up, or sleeping, the spine almost always has pressure on it.

Having a round back or a hunchback is a condition called ‘kyphosis’. This often starts from a young age, gradually becoming a more significant bend as you get older. Treatment becomes extremely difficult if left too late. It can lead to more serious problems like laboured breathing due to the pressure put on your lungs. Practice good posture and strengthen the muscle in your back to prevent this.

The 3 natural curves in our spine

Why could women be more likely to develop a bad posture?

Our spines naturally have three gentle curves: in the neck, lower back, and upper back. A curve can become more defined when someone has poor posture, if they are in an accident, or can happen naturally with aging. Any pain felt in the spine should not be ignored. Inflammation in their area can have lasting effects on your entire body, especially our mobility at an older age.

Women can be more likely to experience a hunched back because their estrogen levels naturally decline over time, affecting bone density and strength. Lower estrogen accelerates during menopause, making it harder for the body to maintain good posture. For men and women feeling brittle in their bones, they should try to take calcium and vitamin D to promote bone health. Maintain a healthy weight and an active lifestyle to effortlessly slow down an arching back.

Try: standing with your back to the wall. Have your feet slightly away from the wall. See how your relaxed posture feels and looks compared to when you push your entire spine flat against the wall (have your head touching the wall as well). Notice the difference between the right and wrong postures?

Beware of ‘tradies back’

Physical workers who like to put their back into getting hard work done are more likely to suffer lower-back pain. Often referred to as the “tradies back”, heavy lifting or demanding work can take its toll. Pinched nerves and stressed joints cause the mechanical structure of your spine to slow down and cause sharp pains. It’s important to keep an eye on muscle spasms and pain during any sort of physical activity. Take it easy if you feel the slightest pain.

+home Handy hack lie flat on the ground (on a hard surface) for 2 to 3 minutes. Try keeping your spine flat against the floor.

Back pain can be jarring and quite relentless. The spine is very sensitive, so any pain can be unsettling. Try sleeping on a firmer mattress, stretching, gentle exercise and getting messages. Pharmacists can recommend some anti-inflammatory medicines, gels and creams if at home remedies don’t work for you.

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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 Painaway, Perskindol and Bodicheck GelX ranges are a great starting point.

COVID-19 RELATED ACHES & PAIN Painaway Range (in catalogue)

Perskindol Range (in catalogue)

Bodichek Gel X Hot/Cold Packs

How do cooling and heating products like this work?

How does the temperature relief pain?

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.

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.

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.

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.

Muscle aches are a distinct symptom of the flu and is linked to COVID-19 during or after contracting the virus. These aches and pain are a response of the immune system fighting the virus. Over-the-counter pain relief can also help ease pain. If you think the pain may be due to COVID-19, it’s best to speak with your GP over the phone.

Did you know? By the time we reach the age of 40 we slowly begin to lose bone mass*

*Healthy Bones at Every Age OrthoInfo - AAOS

ASHWA-WHAT?

THE ULTIMATE WINGMAN FOR RELAXATION

+Quick fact

Men who took 600mg of ashwagandha a day experienced greater muscle gain. Source: 9 Proven Health Benefits of Ashwagandha (healthline.com)

Ashwagandha is a herb that has healing properties to relieve stress, increase energy, and improve concentration. It contains a substance called adaptogen, which will help you to adapt to stress and calm down. Ashwagandha is the ultimate wingman for relaxation and help improve your general stamina. You can take it morning or night, but always read the label of your chosen product.

Muscle recovery

The properties of ashwagandha can be beneficial for athletic performance. Because of its calming properties it can help circulate oxygen through your body and boost your strength. It also contains a compound (called Withaferin A) which helps reduce inflammation in the body. Great during the recovery process after a workout or physical activity. Testosterone is the primary hormone driver for muscle growth. Women have smaller amounts of testosterone than men but it’s still a necessary component for resistance training. The combination of ashwagandha supplements and training can increase testosterone levels for better gains – similar to how pre-supplements work.

Ashwagandha

ROOT EXTRACT CAN INCREASE TESTOSTERONE LEVELS BY 14-41%

Meaning better fertility, sex drive, and physical strength. Source: The Ultimate Guide to Ashwagandha: Benefits, Dosage & Side Effects (muscleandstrength.com)

Catching Zzz’s

After a good night’s sleep you probably wake up feeling refreshed and at your best. Getting adequate sleep will have a long list of benefits, including fuelling your workouts. During deep sleep your body has the chance to repair your muscles and energise your brain. Getting enough quality sleep will ensure your body is adequately recovering between physical exercise. Sleep is the most powerful tool to promote mental stamina and better decision making. Some evidence suggests that ashwagandha could help with symptoms of depression and anxiety. Since ashwagandha can help control stress it may well soothe worries and negative cognitive thought patterns. However, if you are experiencing symptoms of depression, it’s important to talk with a healthcare professional and seek help. Supplements with ashwagandha act simply as a booster to your day.

Did you know? Sleeping releases hormones that help muscle recovery* *The Importance of Sleep and Recovery | NASM

Enhanced health

Intense exercise can elevate levels of cortisol (the stress hormone) in the bloodstream. Ashwagandha is a safe bodybuilding supplement like protein, creatine, or multivitamin – working to stimulate your workout but also soothing cortisol production. Heightened cortisol levels can have long term effects on muscle growth, interrupt deep sleep, and supress the immune system. Cortisol and sleep depreciation are the little devils on your shoulder preventing you from feeling your best. Ashwagandha could be just what you need – acting as your guardian angel to calm your mind and body to enhance your health and fitness journey.

PRODUCT RECOMMENDATION Goli Ashwagandha Relax, restore, and unwind.

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Always read the label. Use only as directed. Incorrect use could be harmful. Consult your healthcare professional if symptoms persist. Vitamin supplements should not replace a balanced diet. Please consult your healthcare professional before using this product.

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Locally owned and operated with 12 locations Calliope

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35 Palmerston Dr, Goondi Bend

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(07) 4061 1143

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Mount Sheridan

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Shop T218 DFO, 274 Mulgrave Road, Westcourt

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9-11 Stokes St, Edmonton

7–11 Mt Milman Dr, Smithfield

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Willows Shoppingtown, Hervey Range Rd , Thuringowa

The Power of

ELDERBERRY & ECHINACEA Elderberry and echinacea are as old as time. Egyptians would use them to improve their complexions and heal wounds. Nowadays they are used for much more. They are packed with antioxidants and are believed to prevent and shorten sickness. They are high in vitamin C, phenolic acids, and flavonoids. These words may be a little confusing but ultimately what it comes down to is that they reduce stress in the body and encourage blood flow. Both elderberry and echinacea are powerful tools to boosting immunity.

+fact Fun

Winter is approaching, and it’s more common to catch a cold during this time. While the colder temperatures may contribute to you feeling unwell, it’s the germs of viruses that cause us to get sick. The low temperatures extend the life of bad microbes, and we are more likely to catch a virus. Elderberry and echinacea are a great way to boost your immunity and avoid getting sick.

The word echinacea is used to describe the prickly seed of its flower which resembles the spines of an angry hedgehog – echinos is Greek for hedgehog.

Not only do they have super immunity powers, but they are also great antioxidants to promote healthy looking skin. The antioxidant properties work to eliminate toxins you are exposed to throughout the day. These include sweat, smoke, air pollutant, and sunlight. They will cleanse your blood flow and promote healing since they contain vitamin A.

*Echinacea Information | Mount Sinai - New York

ELDERBERRY VS ECHINACEA Elderberry

What it is?

A berry or fruit that can be extracted into drinks, pies and jams. It can have a sharp and tart taste but is super beneficial.

Superpowers (benefits)

It’s packed with tons of vitamins and minerals to promote general health and will strengthen immunity. It contains vitamin A, vitamin C, potassium, folate, calcium, and iron. It will kick your body into full gear to drive sickness away. It also aids muscle aches and pains, headaches, and relieves stress.

Which one?

Elderberry is great when you have an illness to ease symptoms and promote getting back to full health.

Product Recommendation

Echinacea A purple coneflower that has healing properties. The entire plant from flower to root is used to make supplements, extracts, and teas.

High in antioxidants that fight oxidative stress and cleanse the immune system, echinacea stimulates white blood cell production to kill bacteria, germs, and dead cells. It is especially great for coughs and respiratory related symptoms. It’s also considered to be anti-inflammatory and can assist your skin if you’re prone to acne.

You can safely take elderberry at the same time but echinacea is best for preventative measures. Taking it before potentially falling ill can help defend against viruses from setting up camp in your body.

PRODUCT RECOMMENDATION

Sambucol Lozenges 20 Lozenges

Thompsons One-A-Day Echinacea 4000mg 60 Tablets

Demazin Kids 2+ Cold & Flu + Immune Defence Liquid 200mL

+Random fact

Blackmores Echinacea Forte 40 Tablets

Switching up your diet and eating a variety of colour in your food will boost your immunity by stocking up on a range of different vitamins and benefits *GIVE COLOUR A SPIN - coloured fruit veggies benefits recipes (healthier.qld.gov.au)

Serious ARE YOU

ADULT ACNE? HERE ARE 8 EASY WAYS TO REDUCE ACNE AND ITS ANNOYING REMNANTS

EXFOLIATE OR SPOT TREATMENT Be gentle on the skin and try searching for products that contain an active ingredient such as salicylic acid or tea tree. These will gently renew your skin by removing bacteria from pores without harsh rubbing or over-exfoliating. Topical spot treatments can target the affected area and will prevent drying out the rest of your skin. Spot a spot? Apply spot treatment to prevent it from becoming bigger! Try: Benzac Ac Acne Gel.

MOISTURISE AND SERUMS It’s important to moisturise, even if you have oily skin. Moisturising the skin can help balance oil production – if you have oily skin just opt for lighter products that are water-based and oil-free. Serums can be a gentle way to restore healthy glow to the skin. They can brighten uneven skin tones, have healing properties, and even be anti-ageing. Restore moisture. Try: La Roche-Posay Cefaclor Hydrating Moisturiser to hydrate oily skin or DermaScar Platinum C&E to aid scaring and pigmentation.

CLEANSE You can skip step one if you find the right cleanser. Cleansers over time decrease oil production and bacteria, as well as unclog pores. They also protect your skin from irritants and pollution. Before bed every night, try washing your face. Go gently and start slowly with a new cleanser – for some people active ingredients can be too harsh on sensitive skin.

Cleanse and refresh

Remove dirt from the day and prevent bacteria build up. Try: Thursday Plantation’s Tea Tree Face Wash for Acne.

APPLY SUNSCREEN EVERYDAY If you’re hesitant to apply sunscreen because your worried it will clog your pores, look for non-comedogenic sunscreens. Look for products that are meant for the face, as the skin on your face is more sensitive than your body. Sunscreens for your body might be too harsh on your face. Sun damage can darken pigmentations, slow down healing time, and cause more harm than good.

Stop sun damage in its tracks Cetaphil Sun SPF 50+ Ultra-light

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Adult acne is common, from blackheads to pus-filled pimples. It’s a common misconception that pimples and acne only occur during your teen years, while our hormones are on high alert. Hormones can continue to cause breakouts for adults, but there are some steps you can take to prevent clogged pores. If you’re prone to picking and poking your zits, you may start to notice scarring from your breakouts or pigmentation in your skin. Acne scars occur from the small damages to the veins, glands and tissue surrounding the affected area. Pigmentation, known as hyperpigmentation, occurs when the skin forms a slight pink or dark tone to the damaged follicles. Both scars and hyperpigmentation leave your skin uneven and discoloured.

5 7

SHOWER Body acne can also be common for adults, particularly on the back. It may help to regularly scrub off dirt and dead skin cells, and wash your face in the morning as well as the evening. Try to use oil-free shampoo and conditioners because these can trigger break outs around your hair line and on your back where is falls. Make sure to wash over your skin after washing your hair.

6 NO PICKING & NO PULLING ON BLACKHEADS It’s tempting to pick blemishes, but is it worth the red mess afterwards? It’s almost always the better option to grin and bear the breakout. Putting pressure on the skin will only inflame the area and cause bacteria to spread. Even though it can be satisfying to remove a head of a pimple or blackhead, bacteria can spread like a flame underneath the surface of the skin. This can cause more breakouts in the future. Active ingredients and spot treatments will remove the bacteria over time and prevent them from coming back.

COVER AND PROTECT If picking and poking is one of your favourite hobbies, try breaking the habit by using pimple patch. By applying a little sticky dot, you can hide your blemish and repair the skin underneath. They work by decongesting the pore, reducing redness and scarring, and stopping the spread of bacteria. For pesky, stubborn blackheads, softening them with ingredients like witch hazel, tea tree, or eucalyptus oil can be an effective way to remove them.

A little dot will clear the spot Try: Skin Control Pimple Patches Range

WASH YOUR BED SHEETS Bacteria spreads very easily in the sheets. Sweat, dirt, and dead skin cells can be invisible to the naked eye. For people with acne prone skin was your sheets as often as possible (once a week if you can) but prioritise your pillow slip (every 2 to 3 days). Your pillow is where your skin has the most physical contact to built-up bacteria.

Protect yourself and others this flu season.

Winter is coming! Prepare for the cold and flu season, get your flu vaccination at Alive Pharmacy today. Book an appoinment online. alivepharmacy.com.au