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Your guide to staying healthy, happy, alive

BRAIN FOOD

How your diet can boost your brain power

PROTEIN POWER Not just for gym junkies MORNING ROUTINE Start your day the right way

JANUARY

fresh MAKE THE MOST OF A

2022 The New Year has begun, and it offers a fresh perspective and hopefully optimistic outlook on the forthcoming year. I’ve said before that New Year’s resolutions aren’t really my thing. Don’t get me wrong, I believe it’s important to set goals and challenges for ourselves, but not to put unnecessary stress on ourselves. It’s more essential than ever to take care of ourselves and our health this year. Let’s make the most of 2022. As a pharmacist, during the early months of the year we always see an influx of people in stores. This year has been like no other. It’s great to see people celebrating as the borders open and be reunited with family. It’s also reassuring seeing people getting their vaccines, masking up, and topping up on their vitamins. Remembering to prioritise our health and schedule in a little me time always proves to do wonders. With all the antics of resolutions and keeping our immunity in good spirit, maintaining a healthy diet and good fitness spikes to the top of our to-do lists. Rather than temporary New Year goals, aim to sustain healthy habits and create routines that work for you in the long-term. Check out pages 14 and 15 for some inspiration on organising a healthy morning routine. Let’s run this race together and turn our healthy resolutions into realistic lifestyle habits. More importantly, let’s embrace what the new year has to offer and remember to appreciate what we already have.

START

I don’t know about you but I’m feeling 2022. Take a sigh of relief; the new year has begun. 2022 offers the excitement of a fresh start; hopefully one that has already begun on a positive note. As we come to the end of January we may start to reflect on our New Year’s resolutions. Or perhaps, time flew by within a blink of an eye and we didn’t consider resolutions at all.

Neglecting difficult tasks is common. When we have a lot on our plates and when the going gets tough, humans have a natural tendency to give up. In fact, it’s a misconception that we can multitask. When we simultaneously carry out tasks, our brain is constantly switching attention from task to task extremely quickly.

When trying to juggle tasks we become fatigued and start to make more errors. In the pursuit of reward (one that can come along with goal setting) our brains have an “off switch”. This response comes from our nociceptive modulatory system or our ‘pain regulator’. Its response to pain, or difficult situations, is to emit nociception which supresses dopamine (our happy hormone).

We are so lucky to have family and friendships that outlast state and international border restrictions. Best wishes for 2022.

A fitting analogy is that our brains are as stubborn as a child who won’t eat their vegetables.

Chief Pharmacist

However, when children don’t want to eat their greens, parents don’t just give up and feed them ice-cream for breakfast, lunch and dinner - they find new ways to give them these beneficial super foods. Do the same for yourself: find new ways to succeed in fuelling your goals.

+Quick fact About 60% of your brain is made of fat, and half of that fat is comprised of omega-3 fatty acids

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Did you know? Chronic stress has a shrinking effect on the prefrontal cortex, the area of the brain responsible for memory and learning

OMEGA-3 Common in foods like fish, leafy greens, vegetable oils, nuts, and seeds. Omega-3 helps build cell membranes in the brain and contains anti-inflammatory and antioxidants that protect this vital organ.

PRODUCT RECOMMENDATION Melrose Omegas Fish Oil 200ml

CROSSWORD CHALLENGE

win

TRAIN YOUR BRAIN TO

THE GAME

We’ve all heard the saying ‘slow and steady always wins the race’. Sometimes we get so caught up in the rush of getting to work, getting enough exercise and enough rest that our poor brains get overwhelmed and we feel stressed. In times of stress, we tend to make poor decisions and/or can indulge in comfort foods or substances that hinder our efforts towards a healthy lifestyle. It’s commonly known that our brains are fuelled by nutritious food, lots of water, and 7-9 hours of sleep. Take small steps to ensure your brain will stay focused on achieving your new year goals. To improve cognitive function, incorporate vitamins like omega-3, E, and B into your diet.

Across 1. The opposite of being extinct. 3. When someone is unwell you send them your best _______. 6. Serotonin produces which hormone/emotion? 4. (aka 8). There are 365 days in it.

Down 2. A store with medications and drugs. 4. Who is responsible for your health? 5. A vowel. 7. ____ and improved. Answers: Across: (1) alive, (3) wishes, (6) happy, (4) year. Down: (2) pharmacy, (4) you, (5) a, (7) new.

VITAMIN B

VITAMIN E

Can be found in foods like milk, cheese, eggs, wholegrains, seafood, poultry and meats. Vitamin B can help produce energy needed to develop new brain cells. It boosts the production of neurotransmitters and prevents memory loss.

Found in foods such as avocados, kiwifruit, spinach, broccoli and sunflower seeds. Vitamin E can reduce oxidative stress which is when there are too many free radicals to be kept in balance by antioxidants. It can also help encourage better memory and daily brain functions.

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PRODUCT RECOMMENDATION

Thompson’s Natural E 500Iu 100 Capsules

Did you know? Just 2% dehydration can affect your attention, memory and cognitive skill.

THE PROS OF proTEIN

Whether you exercise regularly or not, protein is an important part of a healthy diet. Protein builds and repairs muscle and bone, maintains hormone levels, and is a great energy source. Despite its benefits, most Australians don’t get the required amount of protein they need.

PROTEIN SMOOTHIE A high intake of protein first thing in the morning can alleviate your hunger hormone and increase your metabolic rate. Doing so will also maintain your blood sugar levels whilst preventing insulin from rising.

1 to 2 tablespoons of preferred protein powder (or add ¾ cup of Greek yogurt or tablespoon of peanut butter) ¼ cup of preferred milk 1 cup of fruit A sprinkle of spinach or kale and ice

The recommended average daily servings are:

DAY 56-91g PER FOR MALES DAY 46-75g PER FOR FEMALES An egg for example contains 6 grams of protein. Try to incorporate a little bit of protein into each meal. It can be found in foods like lean meats, poultry, tofu, nuts, seeds and dairy.

PROTEIN OATS ½ cup of oats 1 cup of water TIP: Use milk for a creamier consistency 1 tablespoon of protein powder Additional toppings: For a flavour boost add fruit, cinnamon, coconut, nuts/seeds or a touch of granola

PROTEIN COOKIES 2 over ripe bananas 2 scoops of whey protein powder 1 cup of oats 2 tablespoons of peanut butter Optional ingredients: Chocolate chips, sesame seeds and/or dried fruit

tip FOR GYM BUDDIES

After exercising it is recommended to consume a serving of protein within half an hour. This will maintain your body’s protein levels. If you cannot squeeze in a meal, try adding protein powder to your water, coffee, or smoothie.

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+Quick fact

The cheese with the highest amount of protein is low-sodium parmesan, with 41.6 grams per 100g

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SOLID FOUNDATION An easy way to achieve a flawless and natural beauty look is by using foundation suitable for your skin. You may also want to consider the amount of coverage you want. Powder is great for matte coverage, while liquid is dewier and disguises red tones better.

Medium

Full

Light

COVERAGE

Complete coverage, creates a flawless canvas

Buildable, even canvas

Sheer, breathable, shows freckles

To make your skin completely even-toned, full coverage foundations cover your skin for a fresh canvas. This is ideal for taking pictures, fancy occasions, or if you simply desire full coverage.

Medium coverage is great if you want to be in control of the level of coverage from day to day. By mixing foundation with your moisturiser, you can make the look more sheer for summer and leave it as is, or build a thicker base for winter coverage.

If you feel like wearing foundation but don’t want to clog your pores, light foundations are the way to go. Loose mineral powder foundations can even out complexion in a subtle way. It’s also lightweight, so you won’t feel like you’re wearing any makeup at all.

PRODUCT RECOMMENDATION Rimmel London Lasting Matte Foundation

PRODUCT RECOMMENDATION Covergirl Clean Fresh Skin Milk Foundation

PRODUCT RECOMMENDATION Nude By Nature Natural Mineral Cover

+Quick tip Can’t decide between two shades? Go lighter. The colour of your foundation will most likely deepen as it warms to your skin. Lighter is your safest bet.

stress less AND wake up WITH YOUR GET INTO ROUTINE CHILDREN Creating a morning routine helps set the pace for the day. Establishing your own routine takes time, so to avoid feeling overwhelmed do it one step at a time. Use these tips as a guide to help you commit to new healthy habits and start your day with confidence.

WAKE UP CALL

2 34

Did you know our bodies have a natural rhythmic alarm clock? By waking up at different times each morning you could be putting your body off-balance. If you find yourself waking up with the morning grumpies, it could be a sign that you need to assess your sleeping patterns (Are you going to bed late? Using a lot of technology? Snoring?). Nevertheless, an occasional sleep-in could be just what your body needs. So, if you do hit the snooze button, we won’t judge.

EAT SOMETHING

REFRESH & REHYDRATE Your body can become dehydrated after not consuming any liquids during eight-ten hours of sleep. Drinking a tall glass of water can rehydrate your body, get the blood pumping to your heart and switch your brain on. PRODUCT RECOMMENDATION Hydralyte Effervescent Electrolyte Tablets 20 Pack

JUST DO IT Your body has been laying down for quite some time. Get your joints moving and prepared for the day. If you can, squeeze in some stretches, a walk, yoga or light exercise and your body will thank you for it later. Morning fitness refreshes your mental stamina for greater creativity and productivity, helps burn stubborn fat, and reduces the risk of heart disease.

After all, breakfast is the most important meal of the day. A healthy morning meal replenishes your energy and injects nutrients. Without it, we lack energy for the tasks that lay ahead. Children and adolescents especially need regular meals for their growth and academic success.

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SWITCH THINGS UP Don’t forget to occasionally change up your routine. Doing things differently can create a fresh perspective for the day. Getting too heavily into routine may cause an upset if something doesn’t go your way. Try taking a cold shower, going for a brisk walk, or getting your morning caffeine hit from a different cafe. Best of luck finding a routine that works for you!

MAKE THE BED

GET ORGANISED

This one isn’t a priority if you have to rush out the door, however, it could make all the difference to your routine. Making the bed in the morning is a small accomplishment. People who make their bed are said to have a small sense of pride that boosts their brain to effectively complete tasks during the day. Plus, it’s a mood booster! So spare 2 minutes and quickly flick those sheets back into place.

Write down all the things you need to remember. The brain can only juggle a couple of things at once. Trying to remember everything running through your mind might make your life feel like a circus. Writing a ‘to do list’ will ease your memory and create focus for the tasks at hand. As a bonus, you’ll feel great ticking them off.

Move your body Drink water

minute MORNING ROUTINE

Make the bed

got more time? 15

Plan your day

20 Have breakfast

+10 PLAY MUSIC Instant mood booster +10 WORK OUT A quick energizer +15 TAKE A WALK Burn unwanted fat 30+ DINE OUT Treat yourself to breakfast

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