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NOVEMBER

Your guide to staying healthy, happy, alive

MENTAL HEALTH How and where to get support and assistance EXERCISE BENEFITS More than just weight loss FRAGRANCE 101 How to choose the perfect perfume

SILLY SEASON IS UPON US How is it that we have hit November already? 2021 is almost behind us! The end of the calendar year can be extremely chaotic. School is finishing, Christmas is coming, and we are all hopeful that borders are opening so we can travel and spend holidays with our loved ones. With all this excitement, however, many people can get so overwhelmed with the busyness of life that our personal mental wellness can be pushed to the side. It is vital that we all remember to take time out for ourselves. Mental health is just as important as physical health and it needs tending to. If mental wellness isn't maintained, it can escalate into medical conditions such as depression or anxiety. Now I know what you are thinking: "What can I do to maintain personal mental wellbeing?" It starts with personal selfcare. Some simple ideas include exercise, meditation, practicing mindfulness, getting enough sleep, eating a healthy balanced diet, and most importantly making sure you can give yourself time for mental breaks. We are all human beings with emotions and though medication can be an option for people suffering from depression, your pharmacist is available for advice and can suggest many other options to help support you through these challenging times. As well as considering your personal mental health, it is also important to look at mental health within our society too. When we think of mental wellness, we must consider the mental wellbeing of our family and friends and how we can support them through their own personal struggles. It is also important to remember mental health in the workplace. If mental health isn't taken into consideration people can become mentally exhausted which can affect their work performance. Through COVID-19 we have all experienced moments of isolation due to lockdowns or working from home, which takes its toll. Hopefully these days are behind us as we start to live with the virus rather than try to suppress it. Keep an eye out for your teammates and you'll see the improvement in your work culture. Mental health is an essential part of living well. Don't forget to look out for yourself as we sprint towards the end of 2021. Chief Pharmacist

LET'S TALK

mental health TRIGGER WARNING: MENTAL HEALTH, SUICIDE

In 2021, the term ‘mental health’ has almost made its way into our everyday vocabulary. Conditions such as depression and anxiety are familiar to most people, and funding and services to target mental illnesses are ever increasing. Although it’s come a long way in recent years, mental wellness is still frequently misunderstood and in some instances, stigmatised. The World Health Organisation defines ‘mental health’ as ‘a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community’.

“Mental health is about wellness rather than illness”. Mental health conditions can cause distress, as well as affect everyday functioning and relationships. It is also associated with poor physical health and in some tragic situations, premature death from suicide. It is important to remember that mental health is complex. Someone may not necessarily have mental health condition, but at the same time, they could not be doing so well. Likewise, someone can be feeling well in many aspects of their life but also diagnosed or dealing with a mental health condition.

Did you know? More than 1 in 6 Australians filled a mental healthrelated prescription in 2019-20.

Better understanding of what is meant by mental wellness and how to achieve it will help everyone reach their full potential. With better understanding, we can contribute to the prevention of mental health conditions and support those who suffer. Being socially connected in a community with good personal relationships is vital for maintaining mental wellness. As we continue to be impacted by border restrictions, it’s more important than ever to maintain those connections. Technology helps in these situations with multiple platforms for video calls and chat groups. Probiotics can also help support for gut and brain health.

PRODUCT RECOMMENDATION Inner Health Neuro Balance 30 Capsules • • •

supports a healthy stress response maintains emotional wellbeing supports mental focus, recall, and clarity

WHERE TO SEEK

assistance

Supporting

Beyond Blue www.beyondblue.org.au

SOMEONE ELSE

Provides information and support to help everyone in Australia achieve their best possible mental health, whatever their age and wherever they live.

Support can make all a huge difference to someone with anxiety, depression, or suicidal feelings. Noticing changes in their behaviour, to practical support like accompanying them on appointments, may help more than you think.

You can reach Beyond Blue by phone 24/7 or through email, but there are also options to participate in online forums.

It’s common for people with depression or anxiety to not recognise it in themselves and that they need support. They may also be reluctant, or even refuse, to seek help. The following reasons are common:

Phone: 1300 22 4636 - 24 hours/7 days a week Chat online: 11am – 12am AEST / 7 days a week Email: Get a reply in 24 hours

“I’m not ready” “I’m just going through a phase” “It may just be stress”

Online forums: 24 hours/7 days a week

If this is the case, try talking about seeking help in a more positive light. If they won’t listen to you, gently encourage them to talk to a trusted friend of family member. Don’t hesitate to contact a mental health line to talk to an expert too.

Lifeline Australia

Ultimately your goal is to support that person. Try to keep this in mind, even if they come off as mad or agitated towards you.

This service has been around for many years. It is a national charity providing Australians with access to 24-hour crisis support when they are experiencing emotional distress and provide suicide prevention services.

Don’t forget to look after yourself as well. It isn’t always easy supporting someone who experiences anxiety and/or depression. It can be physically and emotionally draining and can affect your own health and wellbeing too.

www.lifeline.org.au

It is important to remember that you are not alone in taking that first step with someone who is dealing with anxiety or depression. There are many channels and tools available.

Phone: 13 11 14

Head to beyondblue.org.au for more information and resources.

Text message: 0477 13 11 14 12pm – 6am AEST

Having a conversation can help someone feel less alone and supported in their mental health journey.

DON'T UNDERESTIMATE THE IMPORTANCE OF JUST BEING THERE

Chat online: 12pm – 6am AEST

Queensland Government Provides a confidential mental health telephone triage service for Queenslanders. Call: 1300 MH CALL (1300 64 2255)

MO BROS AND MO SISTERS November is the month of Movember. Movember addresses a range of men’s health crises, including mental health, prostate cancer and testicular cancer, through funding ground-breaking projects all over the world. Men are dying on average five years earlier than women, and largely due to preventable conditions. One in six men will be diagnosed with prostate cancer, while one man dies by suicide every minute across the world. In Australia, 75% of all suicides are by men. How you can get involved in Movember’s fundraising campaigns: • Grow a moustache • Run or move 60 kilometres over the month • Host a Mo-ment by rallying a crew and doing something fun • ‘Mo’ your own way, whether it’s a physical challenge or another fun task For more information visit movember.com.au

EXERCISE FOR BETTER MENTAL HEALTH Exercise is not only great for physical wellness, but for mental health too. The release of endorphins and serotonin can improve your mood, while your brain’s memory and learning functions can be boosted with a bit of physical activity. If you’re working from home, getting outside can also help combat the feeling of being cooped up and reduce feelings of isolation.

LACKING MOTIVATION? 1

Find a buddy to exercise with. You can motivate each other, whether it is just a walk around the neighbourhood or joining a gym together. A friend in need, is a friend indeed.

Focus on a goal. Starting something without a goal in mind often leads people to lose motivation. Write down your goal. A little journal to record your thoughts, feelings, and progress will help keep you keep on track. There are also plenty of apps to help you track physical and mental wellness targets.

Maybe it’s not motivation you’re lacking but energy early in the morning or after a long day’s work. If so, try a pre-workout. There are many on the market and each works differently on different people. It can take some trial-and-error to find the one that’s best for you. They can give you the quick boost needed at the beginning of your exercise or the energy to finish a workout.

PRODUCT RECOMMENDATION Optimum Nutrition Gold Standard Pre-Workout

+Fun fact You use 200 muscles to take a single step forward.

Did you know? Listening to music while working out can improve your performance by 15%.

+Quick fact Adults should do at least 30 minutes of moderate to intensive physical activity most days if not all days of the week.

TIPS FOR SUCCESSFUL GOAL SETTING 1.

Set SMART goals Specific, Measurable, Achievable, Relevant, Time-Bound

Write these goals down

Prioritize one goal at a time

Stay positive

Reward yourself when you accomplish a goal

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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.

Nailed it! Nail cuticles can become dry from the constant use of hand sanitiser, or simply washing hands. If your nails fall into that category, it’s probably time for a manicure.

This cosmetic beauty treatment is performed on your fingernails and hands either from home or in a nail salon. It involves nail filing, pushing back and clipping cuticles, hand massage, and the application of nail polish. Besides the obvious benefit of your nails looking aesthetically pleasing, regular manicures encourage new skin cell growth. This is important for strong and healthy nails. Since a manicure includes a hand massage, it is a fast and effective way to boost circulation. Getting a manicure is also very relaxing. The experience provides an opportunity to take a few minutes out of your busy life, sit back, and unwind.

diy

AT HOME MANICURE

Step 1. Clean your nails with polish remover. Step 2. Clip, file, and buff your nails to your desired length and shape. Clip hang nails as well. Step 3. Prepare your cuticles with a cuticle remover. Gently push back with a cuticle stick. Step 4. Exfoliate your hands with a scrub, then thoroughly wash and dry your hands. Step 5. Moisturise your hands and cuticles. Step 6. Apply a base coat to nails. Step 7. Apply first coat of polish. Keep it thin. Step 8. Apply your second coat of polish. For sheer or pastel colours, you may need a third coat. Step 9. Apply a top coat. This protects your polish from chipping and adds shine. Without it, your paint job won’t last as long.

PRODUCT RECOMMENDATIONS

TIP: For any wobbly edges during polish application, have a piece of cotton ball soaked in polish remover wrapped around the end of a cuticle stick at the ready. You can carefully go around your nail’s edge and clean up. Allow 5 minutes for drying before embarking on another coat.

Manicare Cuticle Sticks 4pk Sally Hansen Double Duty Strengthening Base Coat & Top Coat

Holiday Styling Holiday season is just around the corner! An easy way to get into the festive spirit it to sport some festive earrings or a Christmas themed manicure. Here’s some inspiration.

FESTIVE FRENCH TIPS

Add a touch of festive colour to a natural manicure, or go all out by adding other features like glitter or nail art.

METALLIC POLISH

A super modern, high impact look. This one definitely requires a pristine base manicure for a flawless finish.

NAIL ART

From simple shapes to complex patterns and images, you are only limited by your imagination! Check out #christmasnailart

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FRAGRANCE stress less flavours WITH YOUR CHILDREN

Shopping for your next fragrance can be a tricky business; after all, with so many to choose from, how do you decide? Our guide to fragrance strengths and types, with our easy-to-use fragrance wheel, will help you figure out which fragrance you’d like to try next.

Floral fragrances can range from being light and delicate to complex and intense.

OUR PICK Estee Lauder Beautiful Eau De Parfum

ES T NO

FRESH NOTES This family of fragrances is usually comprised of citrus, water and green notes. The green notes come from galbanum, an aromatic gum resin extracted from a plant native to the Middle East and Asia.

NO TE S

The citrus-based fresh fragrances are created using lemon, mandarin and bergamot. Water scents are made with notes of sea spray. The fresh green fragrances are often herbal and leafy with a crisp and uplifting smell.

The most popular of the fragrance families, and the broadest. As the name suggests, floral fragrances encompass sweet and flowery smells with scents such as rose, jasmine, lily, and peony.

FLO RA L

FLORAL NOTES

OUR PICK ck One by Calvin Klein

FRAGRANCE STRENGTH Fragrances strength ranges from Eau de Parfum (EDP), Eau de Toilette (EDT), Eau de Cologne to Eau Fraiche. The higher the concentrate of perfume oil the longer the fragrance will last.

l i v e+

Eau de Parfum (EDP) 10-20% perfume oil

8+hrs

Eau de Toilette (EDT) 5-15% perfume oil

Did you know? Hydrated skin holds fragrances for longer.

ORIENTAL NOTES

ORIE NT AL

NO S TE

Oriental fragrances are sweet, warm and a little spicy. This family of fragrances is more luxurious, varying from floral oriental to soft oriental and woody oriental. Woody oriental is also referred to as woody amber. Oriental perfumes and aftershaves are rich and sensual. Cardamon, cinnamon and even vanilla are often used to create interesting notes in oriental fragrances.

OUR PICK

O DY NO TES

Pink Sugar by Pink Sugar

O W

WOODY NOTES Woody scents are a favourite among aftershaves and belong to the warm family of fragrances. It’s a great choice for wearing in the evening. Woody fragrances are split into mossy woods with earthy, sweet undertones, and dry woods which often have a smoky, leathery smell.

OUR PICK

Intimately Beckham Men by David Beckham

Eau de Cologne 2-4% perfume oil

Eau Fraiche 1-3% perfume oil

2 hrs

+Quick fact

Your sense of smell is weakest in the morning and increases throughout the day.

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Congratulations Cooktown Conrad Michael (1958 - 2019) Untitled, 2018

This painting was commissioned by Ruth Nona on behalf of Alive Pharmacy to acknowledge the importance of bush medicine to the Indigenous peoples of Cooktown. The liver of the black stingray would be eaten to lower cholesterol, the yellow noni fruit used for treating diabetes and the ckuki apple leaves made into a poultice to treat scabies. The blue lines in the centre of the painting represent the wind that blows through Cooktown.

Alive Pharmacy Warehouse, Cooktown had their grand reopening this month. We would like to thank everyone in the community for their support after the fire.

For more information visit our Facebook page

About the Artist Born: Cooktown Clan Group: Balngarrwarra Language: Guugu Yimithirr Conrad is a Balngarrwarra Bama from Normanby River, north-west of Cooktown. His meticulous paintings and artifacts are inspired by the traditional stories from his country.