Issuu

live

OCTOBER

Your guide to staying healthy, happy, alive

STRESS LESS What stress is and how to avoid it

ARTHRITIS AWARENESS Ease your aching joints

RELAX WITH YOUR KIDS Yes, it’s possible! PREGNANCY PAMPER Treat yourself from head to toe

TIME FOR SELF CARE Where has this year gone. It’s already October, the last term of school is underway, and we are on the verge of (dare I say it) Christmas! In the lead up to this silly season, and World Mental Health Day on October 10th, we are talking about ways to manage stress to help navigate the chaos that often comes towards the end of the year. Everyone experiences stress at different times in their lives and everyone has different triggers. The hormones involved in chronic stress can have flow-on effects to other health conditions. Your pharmacist can help you manage the early signs of stress to prevent these chronic problems. •

30 minutes of moderate intensity physical activity every day can release endorphins that balance out stress hormones. Exercise also decreases risk of type 2 diabetes, obesity, high blood pressure and high blood cholesterol. Over half of all Australians do not do the recommended amount of physical activity to maintain a healthy lifestyle. Schedule in your daily activity to stay on track and change it up to stay motivated.

•

A healthy balanced diet can help boost your immune system, which at stressful times, is under pressure due to higher cortisol levels. It’s important to fuel your body appropriately to be able to handle stress.

•

A good sleep can do wonders in managing stress levels. The basics of getting good sleep start with having a routine, good sleep hygiene, limiting caffeine and alcohol before bed and exercising. When sleep-wake cycles are disrupted, it can be hard to get back into a regular sleep pattern. Ask your Alive Pharmacist about new options that may be available to assist in getting to sleep and staying asleep.

If you would like to learn more, please see our Alive Health Blogs at alivepharmacy.com.au/ blogs/health-topics

Chief Pharmacist

stress less TIME TO

Current events have many people around the world on edge. Stress is running rampant through the population, affecting our mental and physical health. While a small amount of stress isn’t always a bad thing, if it’s sustained over long periods, stress can have negative effects on your long-term health.

What is stress? Stress is a condition that activates a particular biological reaction. When your body perceives a threat or major challenge, chemicals and hormones such as adrenaline and cortisol surge through your body. This gets your heart beating faster and sends blood to your muscles and your important organs. You feel somewhat energised and have heightened awareness. Stress also often triggers a ‘fight-or-flight’ response – nature’s way of preparing you to face danger and increase your chances of survival. People either ‘fight’ the stressor or to run away from it i.e. ‘flight’. After this response your body will generally relax, however, chronic stress can have long-term impacts.

The fight-or-flight response can occur in many situations, including: • Interacting with an aggressive or hostile person • Narrowly avoiding a car accident • Encountering a growling dog while walking outside • Hearing an unfamiliar sound in your house late at night The different stages of stress are known as general adaptation syndrome or GAS. When you understand these different stages and how your body responds, it becomes easier to identify the signs of chronic stress in yourself.

CHECK YOUR

BLOOD PRESSURE Managing, preventing, and treating high blood pressure can often be an overlooked strategy in managing stress. We understand you may not want to invest in your own blood pressure monitor, which is why Alive Pharmacies offer instore blood-pressure monitoring at no charge. Our pharmacists or pharmacy assistants will be able to tell you if your blood pressure is within a healthy range. If you are concerned about your blood pressure levels, you can discuss this with your friendly local pharmacist.

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Did you know? Research shows adult colouring books have the power to reduce stress. This explains the surge in popularity in the past decade.

Stress hormones Adrenaline We are all familiar with adrenaline. You might also know it as epinephrine, or the fight-orflight hormone. In rapid speed, adrenaline works to: • Increase your heartbeat • Quicken your breaths • Contract blood vessels so blood is directed to the muscles • Stimulate sweat

+Quick fact

You can perform superhuman feats due to adrenaline.

PRODUCT RECOMMENDATION Bioglan Ashwagandha 60 Capsules

SEVEN WAYS TO REDUCE STRESS 1. 2. 3. 4. 5. 6. 7.

Get enough sleep Learn relaxation techniques Strengthen your social network Hone your time management skills Try to resolve stressful situations Nurture yourself Ask for help

Cortisol While adrenaline is an important stress hormone, cortisol also plays an essential role in stressful situations by: • Raising the amount of glucose in your bloodstream • Restraining functions that are nonessential in a life-threatening situation • Altering immune system response • Dampening the reproductive system and growth process • Affecting parts of the brain that control fear, motivation, and mood Keeping your cortisol levels too high for too long can have negative effects on your health, leading to: • Weight gain • High blood pressure • Sleep problems • Lack of energy • Type 2 diabetes • Mental cloudiness (brain fog) and memory problems • A weakened immune system You can lower your cortisol levels naturally, but certain supplements may also help. Ashwagandha is an adaptogen herb that is commonly used in traditional medicines to treat anxiety and help people adapt to stress.

QUESTIONS

WITH

Demi Broxham Pharmacist, Alive Pharmacy Warehouse

I am suffering from a bit of stress and cannot sleep. Is there a vitamin supplement that can help me help me sleep better? Yes! There are a variety of vitamin products that can be used to help sleep. They have ingredients in them that cause drowsiness as well as reducing stress to help you relax and fall asleep. One popular product is Ethical Nutrients Triple Action Sleep Support which helps you fall asleep, stay asleep and improve the quality of your sleep.

How often should I check my blood pressure for general health purposes? It is recommended for adults to check their blood pressure once a month. If you are taking certain prescribed medications, you may need to check it more often. If you have started blood pressure medication you should be checking it twice a day for 1 to 3 months or until your blood pressure is under control.

Which is better for easing pain to aching joints from arthritis – applying heat or an ice pack? Both, actually! Applying something cold to the area will reduce the swelling and numb the area. Heat loosens up the muscles and increases flexibility while increasing circulation. Using both the cold and heat in conjunction with each other works well. Everyone has their preference. Those who suffer from osteoarthritis generally find applying heat works best.

SPECIAL DATES + 10 October

+ 15 October

+ 11 November

+ 12 October

+ 31 October

+ 2 November

World Mental Health Day

World Arthritis Day

White Cane Day

Halloween

Rememberance Day

Melbourne Cup

ACHING JOINTS? Arthritis is not well understood, yet very common. Covering a group of conditions affecting the joints, arthritis can cause damage to the joints, which usually results in pain and stiffness. It can affect many parts of the body in both young and old people of all genders and ethnicities. It is more common in women and occurs frequently as we age. We can live with arthritis. Understanding the type you may have, and how to manage and treat it are the first steps.

There are over 100 forms of arthritis. Each type affects people and their joints in different ways. The most common types are: • Osteoarthritis • Rheumatoid Arthritis • Gout • Ankylosing spondylitis

4 MILLION

Australians

CURRENTLY LIVE WITH ARTHRITIS This is predicted to rise to 5.4 million by 2030

Symptoms Arthritis affects each person differently, but the most common symptoms are: • Pain • Stiffness or reduced joint movement • Swelling of the joint • Redness and warmth in a joint • General symptoms, like fatigue, weight loss, or feeling unwell Not all pain in muscles and joints are caused by arthritis. It could be from an injury or using your muscles in an unusual way. Seek advice if the pain: • Starts for no clear reason • Lasts for more than a few days • Comes on with swelling, redness, and warmth of your joints

What impacts does arthritis have? Arthritis can have a profound impact on a person’s quality of life and wellbeing due to acute and chronic pain, physical limitations, management of the condition and mental health issues. In 2015 arthritis cost the Australian health system $5.5 billion dollars. This is predicted to rise to $7.6 billion in 2030. Arthritis is the second most common cause of early retirement due to ill health.

52,000

PEOPLE AGED 15-64

Some forms of arthritis impact the eyes. Neck Shoulders

are unable to work due to arthritis

What can you do? The good news is there are many simple things to help you live comfortably with arthritis: • Visit your doctor to determine what arthritis is affecting you and how to treat it • Stay active; keep your joints moving and your muscles strong • Learn ways to manage pain • Manage tiredness; learn to balance rest and your normal activities • Keep to a healthy weight; no diet that can cure arthritis, but a wellbalanced diet is best for your general health • Look after and protect your joints by using equipment to make tasks easier

Back

Wrists Hands

Hips

Knees

Ankles Feet

PRODUCT RECOMMENDATIONS Ethical Nutrients Active Joint Support 30 Capsules Elastopast Support Braces

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Did you know?

Areas of the body commonly affected by arthritis

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PREGNANCY PAMPER Spring is the season of new beginnings, when fresh buds come into bloom and animals awaken from their winter slumber – well, in some parts of Australia. Spring signifies new life and growth so it’s a fitting time to turn our focus to mothers-to-be. Women experience a variety of changes in their bodies throughout the term of their pregnancies, which at times can be overwhelming. Here are some ways you can pamper yourself and maintain that ‘pregnancy glow’.

GET OFF YOUR FEET

SENSATIONAL SKIN

TAME YOUR CLAWS

With weight gain during pregnancy your feet will suffer a little more that usual. Some women will experience swelling. Even though there are a million things you will want to get done before your baby arrives, resting and putting your feet up will do wonders. Sitting all the time is not good for your circulation. The same goes for standing all the time Elevate your feet for a while, especially at the end of the day. It can help drain away the fluid that has been pooling in your legs during the day Get a massage. But again, be sure to check what essential oils are being used and whether they are safe during pregnancy There are specific massages available as well that consider your pregnancy.

Hormonal changes during pregnancy impact the skin in various ways, from rashes, to redness, acne, stretch marks and discoloration. Taking a few moments to look after you skin can make a difference. Your skin needs will change between trimesters, so here are a few tips: • Use ‘noncomedogenic’ or ‘unscented’ makeup or skin-care products • Stick to short showers. Bathing too much could be stripping the moisture from your skin • However, soaking in a bath is okay if it is lukewarm with added moisturising elements. Keep in mind many essential oils are unsafe for pregnant women to use because they’re so highly concentrated. Oatmeal is safe and effective – just pop some oats into a stocking and dangle it in the bath

Extra hormones can change your nails during pregnancy. They may grow faster and become stronger. However some women find that their nails split and break more easily during pregnancy. Either way it’s a great excuse to go out to a salon and get a manicure. Shorter fingernails are a good idea to avoid accidentally scratching your newborn’s delicate skin. If your swelling belly is preventing you from reaching your feet, it might be a good idea to get a pedicure as well! However, if you can’t get out to a salon you can soak your nails, trim and polish them at home with the help of a friend to get to your toes.

PRODUCT RECOMMENDATION Redwin Coconut Body Oil 125mL

PRODUCT RECOMMENDATION Cetaphil Gentle Skin Cleanser

past decade.

PRODUCT RECOMMENDATION MediChoice Epsom Salt 1kg Sally Hansen, Good. Kind. Pure Nail Polish.

SURPRISING PREGNANCY FACTS •

A pregnant woman’s blood volume increases by 40-50% to supply enough oxygenated blood to the foetus.

•

Your heart grows bigger, to help pump all that extra blood around the body.

•

Your joints loosen during pregnancy, due to the relaxin hormone that softens ligaments. This helps make the pelvis more flexible during childbirth.

•

There may be some truth to pregnancy brain. Around four-fifths of women have memory impairment, but the cause is unclear. It may be late nights, exhaustion, and the worries involved in bringing new life into the world

stress less HOW TO

stress WITHless YOUR CHILDREN WITH YOUR CHILDREN

GET OUTSIDE. MAKE IT FUN!

2 3 4

LET KIDS BE THE PROBLEM SOLVERS

Find a fun aerobic exercise that you can do with you kids. Aerobic exercise protects your body against physical and psychological stress. It’s a mood booster and lowers anxiety levels.

It’s only natural for you to want to fix your child’s problems. This can sometimes cause you additional stress. Let your children try to solve low-stakes problems on their own. You are giving them a chance to learn healthy coping skills at the same time as not adding more stressors onto yourself.

FOCUS ON WHAT’S ESSENTIAL

When you’re doing too much this leads to stress. Try setting realistic goals for your day. Avoid taking on more than you can handle. Make a plan/create a routine. Even breakdown larger tasks into smaller ones to make them more manageable. If you kids are old enough to help have them assist you. Some tasks are great for bonding like washing the car or gardening.

l i v e+

LISTEN TO MUSIC Play your favourite music. This is a great coping mechanism for stress and frustration. Investing in a good pair of headphones won’t go astray. Download Spotify. Create your own playlist for when you’re feeling stressed out.

LONG-TERM LEARNING Learn about child development so that you can better understand and appreciate your child’s behaviour. A better understanding will lead to you worrying less about them and that how they’re behaving may be very natural for them at their age.

SLEEP WELL

6 8

PLAY DATE Arranging play dates where your kids can play with other kids is a good way to have them occupied while being able to have conversation with the other parents. Something as simple as being able to have a normal conversation with another adult may be something you’ve been really missing and can alleviate some stress.

Doesn’t matter what your age is, sleep is very important. It is essential for physical and emotional well-being. Between the ages of 6-12 years 9 to 12 hours of sleep is recommended. Teens need about 8 to 10 hours of sleep a night. Tip: Avoid keeping digital devices in the bedroom.

EXTRA HELP If you’re feeling overwhelmed the best thing to do is, ask for help. Whether it is asking a relative to babysit for a few hours or on the health front there are supplements available to help manage your stress levels. Visit your local Alive Pharmacy Warehouse to see the variety of supplements and vitamins that can help manage your stress and energy levels.

Product Recommendation Bioglan Calm & Sleep Support Oil Roll On 15mL

CETAPHIL DEFENDS AGAINST

5 SIGNS OF SKIN SENSITIVITY

• Weakened skin moisture barrier • Irritation • Roughness • Tightness • Dryness

SKIN

Our face goes through a lot every day, and with the Cetaphil Facial Care range you can look after your delicate face with scientifically formulated products that are suitable for everyday use, even on sensitive skin. Protecting your skin’s moisture barrier is so important, so there’s a Gentle Foaming Cleanser and Daily Exfoliating Cleanser that are specially formulated to avoid overdrying your skin. And Cetaphil’s Facial moisturisers will help replenish the natural Hyaluronic Acid that your skin loses during the day, helping you to achieve a soft, supple and glowing skin.

Australia has one of the highest levels of UV radiation in the world, and two thirds of Aussies will be diagnosed with skin cancer by the age of 70*. We need to protect our skin all year round and Cetaphil Sun is formulated to look after even sensitive skin with the highest possible level of SPF protection. Cetaphil Sun SPF50+ Kids Liposomal Lotion with its long-lasting formulation, delivers active ingredients easily and evenly across the surface of the skin – it’s not surprising it’s the best-selling kids’ suntan lotion in pharmacies#.

AWARENESS MONTH 2021

Throughout the day, our skin is exposed to dirt, pollution, and pathogens. Daily cleansing is an important part of our routine, as it will help remove all the dirt, excess oil and assist with the natural removal of unwanted dead skin cells. Cetaphil Gentle Skin Cleanser helps your skin retain moisture because it actually hydrates while it cleanses. It is soap free and ultra-gentle, making it great for even the most sensitive skin.

Dry skin is a common sign of skin sensitivity and it’s important to protect our skin from drying out with regular moisturisation. Cetaphil DailyAdvanceTM Ultra Hydrating Lotion is formulated with Epidermal Replenishing Complex, a combination of 5 key ingredients designed for intense hydration. It’s a fan favourite in the Cetaphil range and it’s clinically proven to hydrate and protect the skin for 24 hours, so it’s the perfect remedy for dry to very dry skin.

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OK, you get the moisturisation thing. When your sensitive skin needs a real hydration boost it’s time to reach for Cetaphil Moisturising Cream. It’s clinically proven to double skin’s moisture in 48 hours^ and provide long lasting hydration for dry skin, outperforming even the leading ceramide moisturiser. With a smooth, rich, and creamy formula it’s hardly surprising that this is our leading moisturiser. Apply it liberally to your skin as often as you feel it needs it.

ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. Limit sun exposure and use protective clothing, hats and eye wear. Keep out of eyes. Reapply sunscreen regularly. *Staples MP et al; Non-melanoma skin cancer in Australia: the 2002 national survey and trends since 1985. Med J Aust. 2006;184(1):6–10. #Data sourced from IRI MarketEdge based on data definitions provided by Galderma Australia Pty. Ltd –Value & Unit Sales 26 weeks to 11/04/21. ^Twice daily application. AU-CET-2100307