Your guide to staying healthy, happy, alive
HEALTHY POSTURE FOR STRONG LUNGS
Breath Better with Good Posture
BREATHE EASY, LOVE YOUR LUNGS
Tips for Optimal Lung Health
POWER UP WITH BCAAS
Maximising Gains with Amino Acids
WEIRD & WONDERFUL BEAUTY TRENDS
Unconventional Beauty Fads Explored
We’ve already hit May, and the year is moving full steam ahead. The Pharmacy industry never stops, and we are continuously working hard to push for the most efficient and effective practices for our customers. Needless to say, we want our community to have ready access to all the appropriate medicines they need.
In more general news, May is the final month of autumn, and as we approach winter, we are starting to feel the cooler weather. With this change, we may notice our skin start to dry out. To bring back moisture to the skin, a thicker moisturizer, such as a cream or a balm, rather than an oil or lotion, can help.
For people with respiratory concerns, breathing in cold air can aggravate their symptoms. Cold air tends to dry and irritate airways, which can be uncomfortable. Drinking lots of water and consuming warm liquids and foods can help. Generally, a vaporizer or humidifying device can be used to keep the air we breathe at the right humidity level. Breathing in through your nose also helps warm the air before it enters the lungs, easing some discomfort.
Ahead of winter, remember to get your flu vaccination. Last month, at the Anzac Day Dawn Service, it was great to see people come together to reflect and respect those who fought for our country. Times like this remind us of what it means to be Australian and of our community spirit. Getting a flu vaccination is much more than just protecting ourselves; it’s about protecting those in our community who are most vulnerable to disease, such as those with respiratory diseases, pregnant women, newborns, and the elderly. Please confirm booking times and availability at your local Alive Pharmacy or online at www.alivepharmacy.com.
Another hot topic of the month is the substantial influence of social media platforms. For Pharmacy, it’s great that we can spread educational material quickly and efficiently to our patients. These platforms can also define our idea of beauty and fashion trends. On pages 14 and 15 of our May Live+, we discuss how TikTok trends have been influencing our beauty habits.
Lastly, are you excited about the Cairns Ironman 2023? Incredible amounts of training and event coordination go into this event, and we are very much looking forward to it. Endura Rehydration is always a hit during this time: the combination of carbs, electrolytes, and proteins help conserve muscle mass and provide extra fuel before, during, and after a race. Good luck to those participating; we will be there on the sidelines cheering you on!
Remember to look out for others and have a healthy, happy May.
Managing DirectorProper posture is important for healthy lungs. When we hunch over in a slouched position, our chest and abdomen become compressed, which reduces our lung capacity. This makes it more difficult for oxygen to reach our lungs since physically, there is no room for our organs and diaphragm to expand.
Shallow breathing can make us feel a shortness of breath. Activities such as walking or getting up from a chair can make us feel out of breath. Over time, unchanged breathing patterns can cause stress on the lungs, which can lead to a state of chronic stress on the body. The sympathetic nervous system works harder to calm the body, which can cause feelings of anxiety.
Shallow breathing can also cause hyperventilation, where we breathe too much too quickly for the body to function normally. When experiencing short, rapid breaths, we lose carbon dioxide before it gets the chance to sit and create more. This can trigger the sensation of feeling out of breath and lead to hyperventilation.
To prevent our body from entering a state of panic or anxiety, we need to break the habit of shallow breathing. First things first, we should practice being mindful of our breathing patterns and the posture
of our spine. We should ensure that we straighten our back, pull our shoulders back, and our stomach in to improve our posture.
We can also try slow breathing exercises. Taking deep breaths in for 5 counts and out for another 5 counts for 30 seconds each time can help to calm our mind and body, introduce more oxygen into our lungs, and reduce stress on our organs. This can promote overall health and reduce the likelihood of chronic stress on the body.
So remember, practicing proper posture and breathing techniques can help us to maintain healthy lungs and reduce the risk of chronic stress on the body. Take a moment and be mindful of your posture.
The number one tip for lung health is to not smoke. World No Tobacco Day falls on May 31st and aims to inform the general public about the dangers of tobacco. While many people are already aware of these risks, the day encourages a proactive approach to further explore other negative implications of tobacco use. This year’s theme is “We need food, not tobacco,” which raises the discussion that land currently used for tobacco could be repurposed for sustainable food production to help alleviate the global food crisis.
Listening to your favourite music can have various health benefits, including stress relief. When we feel less anxious and have a calmer nervous system, our breathing becomes steadier, which can promote better lung health. Additionally, consuming beetroot can also have a positive impact on our lungs. This root vegetable is rich in nitrates, which can help to relax blood vessels, lower blood pressure, and improve oxygen intake.
“To-may-toe,
Pizza, pasta, and lasagna are all delicious foods that often contain tomatoes. These bright red fruits are a great dietary source of lycopene, an antioxidant associated with improved lung health. Tomatoes’ superpower lies in their ability to reduce inflammation in the airways and improve overall lung function. As a result, they are sometimes recommended to individuals with asthma, or a lung condition known as COPD.
Your morning cup of coffee is a rich source of antioxidants that may benefit your lung health. The caffeine in coffee acts as a vasodilator, helping to open up blood vessels and improve blood flow through the airways. It can temporarily widen the airways by relaxing the muscles in the bronchi, providing relief to those with respiratory issues. However, it’s important not to overdo it, as too much caffeine can cause over-stimulation, leading to an increased heart rate and over-breathing.
Cleaning the dust and bacteria from the top of your furniture can help to clear the air of pollutants. Dust and dirt particles can float through the air and be inhaled into our lungs, which can exacerbate allergies and respiratory issues. Practicing good cleaning habits, such as using a damp cloth to clean, can help to reduce these particles and improve overall indoor air quality. This is particularly important for those who experience hay fever symptoms or other respiratory conditions.
The flu can be particularly harsh on our respiratory system, causing symptoms such as coughing and difficulty breathing. To prevent the flu, consider getting a flu vaccination. You can easily book one online via our website: www.alivepharmacy.com.au
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steps to support and improve your lung health atThompsons Immune Protect Liquid 200mL This can support a healthy immune system and help manage mild upper respiratory symptoms, including a cough. By taking these simple steps, you can ensure that your lungs stay healthy and strong throughout the winter season. Fess Dry Nose Oil 10mL A well-lubricated nose helps prevent mucus build up and reduce the amount of pollutants that reach the lungs. Able Healthcare Ultrasonic Vaporiser This vaporizer creates a comfortable environment for you to breathe in steam, which can help clear your airways.
Sometimes referred to as an ‘intra-workout’ supplement, Branch Chain Amino Acids (BCAAs) are really popular in the fitness and body building industry. BCAAs comprise of 3 essential amino acids – leucine, isoleucine and valine. Long story short the key BCAA is leucine and it has been shown to be a stimulant for muscle protein synthesis and helps reduce muscle damage during workouts.
Branch Chain Amino Acids (BCAAs) are a popular supplement in the fitness and bodybuilding industry, sometimes referred to as “intra-workout” supplements. BCAAs are made up of three essential amino acids: leucine, isoleucine, and valine, with leucine being the most important. Leucine has been shown to stimulate muscle protein synthesis and reduce muscle damage during workouts.
Leucine 300mg
60 Capsules
Optimum Nutrition
BCAA Boost 390g
EHP Labs Beyond 425g
How much do I need to supplement? Dosing strategies: If you’ve decided to take a BCAA supplement, it’s important to look for a product that contains at least 2-3g of leucine to trigger muscle protein synthesis. However, it’s also important to consume enough total protein throughout the day to meet your energy requirements and goals, and to spread this protein intake throughout the day.
Great brands include Musashi, Optimum Nutrition & EHP Labs
Next time you’re at the gym and you notice your local gym bro with a shaker of coloured liquid, you can confidently bet your bottom dollar you know exactly what it is.
Potential benefits of BCAA supplementation
+ Reduced muscle breakdown during exercise
+ Increased muscle growth
+ Reduced feelings of fatigue
+ It’s calorie free
Written by Mitch Smith Accredited Sports Dietitian & Managing Director Health Management Dietitians www.healthmanagement.com.au
Musashi BCAA
A controversial topic that is on everyone’s lips is what kind of modern mess we have created with all this cosmetic surgery and unusual beauty trends. Tik Tok’s instant gratification algorithm has had an exponential influence on the makeup and beauty industry. Let’s discuss some of the weird and wonderful trends that we have seen of late.
THE VERDICT Denied 1 2
THE TREND Using menstrual blood for a face mask
THE THEORY The micronutrients and stem cells in the blood will create youthful skin
Before you get your knickers in a knot and squeamish from the thought! Let’s discuss this one in more general terms. Blood contains many elements, including zinc, copper, magnesium and iron, which are essential minerals that can have antioxidant properties. But there is no scientific evidence to support that applying menstrual blood to the surface of your skin makes them bioavailable for your body to use. There are also risks associated with this trend as blood can be easily contaminated with bacteria, and even risk spreading STI’s that could lead to further complications.
THE TREND Dunking your face in ice-cold water
THE THEORY It will improve circulation and reduce inflammation
Nothing too weird or unusual about this one, but it has become a lot more mainstream now. A bath of cold water has many benefits for your whole body, face included, one of which is an increase in vasodilation, and a subsequent decrease in inflammation. This then promotes circulation, reduces signs of redness or irritation, and minimises puffiness. Many people also feel that it tightens the skin, and although changing of pores is not actually possible, people do say they feel a difference and love it.
THE VERDICT Approved 3
THE TREND Create large doe like or lifted siren eyes with make up THE THEORY It will enhance the eyes and create a more dramatic look
Makeup enthusiasts have jumped all over this trend playing with eyeshadow, liner, white waterlines, and dramatic mascara. It’s a genuine skill to master and is a much-loved alternative to permanent changes with surgery. We recommend reaching for the makeup and trying your luck at recreating the lifted siren eyes and doe eyes trends and work out what you like and works best for you.
THE VERDICT Makeup is a big yes
THE TREND Altering your eyebrows, shaving, bleaching, plucking
THE THEORY It will drastically change your look and enhance your features
Eyebrows have been vulnerable to a flurry of beauty trends, and now it seems anything goes. From shaving tail ends for a lifted look, to bleaching them for an otherworldly appearance, removing them entirely, or going back to the nineties skinny brow, people are jumping on the trends and doing it all at home. It’s perfect for those who want to experiment with their look without committing to permanent changes, just be mindful that those follicles do have a limit, and we don’t know where that is.
THE VERDICT A fun experiment, but proceed with caution.
THE TREND Styling your hair to alter perception
THE THEORY It will impact your style and interactions with others
We know the way we style our hair can dramatically alter our overall look, and the right cut can bring out the best of you. The latest trend isn’t one that requires much commitment but motivates you to play around with small changes such as how you part your hair, how you style it, and how it falls. These videos can be satisfying to watch, as users position their face in the centre of the frame and swap between different shots with altered hair. A change in style can completely transform your look and enhance your features. So why not jump on the trend and see what works best for you, remember to take note of how people interact with you and if their perception aligns with who you are. If not, you can always try another style.
THE VERDICT Approved
THE TREND A four-night skincare cycle routine
THE THEORY Reduce inflammation from, and efficacy of active ingredients
This trend is a big YES! We are all about finding a skincare routine that works and makes the most of all the products we use. This four-night cycle dedicates night 1 for exfoliation, night 2 for retinol, night 3 for recovery, and night 4 for hydration. This routine is great for balancing your active and non-active ingredients and allowing your skin to recover. Never skip your morning sunscreen application though, that’s a daily must.
THE VERDICT Approved
If you’re overwhelmed by all the trends in the beauty world, we don’t blame you! Relying on the basics is sometimes the easiest and most effective - a good skincare routine and hygiene are all you need.
Pack your beauty bag with the essentials and you’ll be ready no matter what you’re doing or where you’re going:
Eye drops
Systane Complete Lubricant Eye Drops 10mL
Make-up remover
Neutrogena Makeup Remover Cleansing Towelettes 25 Pack
Concealer
Nude by Nature Flawless Concealer
Lipstick
Covergirl Exhibitionist 24Hr Matte Lipstick
Moisturiser
Natio Daily Defence Face Moisturiser SPF 50+ 100mL
Sunscreen
Cetaphil Sun Ultra-Light Lotion SPF 50+ 100mL
Gentle facewash
La Roche-Posay Effaclar H Iso-Biome Wash 200mL
