There are so many things we can focus on and improve each year. The most successful path to behavioural change is through gradual, consistent steps. Fitness goals like weight loss, strength gain, and improved flexibility or balance all take time. Incremental changes to our routine, such as adding an extra day of exercise or swapping one treat meal for a healthier option, are more likely to result in sustainable outcomes.
Set achievable goals
Commit to a minimum number of workouts each week. About two or three half-hour sessions that get your blood pumping is a good start.
Take extra steps
On days when you have less time or feel more tired than usual, aim for a higher daily step count by going for a walk, parking farther away than usual, or taking the stairs instead of the elevator.
Eat consistently
When in doubt, try to maintain consistency with your meals. For breakfast, lunch, and dinner, include a serving of lean protein, one cup of vegetables, and one cup of starchy carbs. Ensure your protein intake supports your exercise, and consider supplements if necessary.
Stretch every day
Incorporate gentle stretching into your daily routine to achieve long-term results. It’s a beneficial practice for everyone, regardless of age.
Last month we attended the James Cook University Pharmacy Student Association’s Conversations with Chemists event. It was a great opportunity to network with JCU Pharmacy students and other pharmacists from the region. We enjoyed reconnecting with everyone, and I encourage any high school students interested in pharmacy to consider applying. There are many exciting new pathways and opportunities for our prescribing pharmacists, who can now consult on up to 22 everyday health conditions.
Our 2024 pharmacy students, Shlyee, Bibin, Sophie, Emily, Kyla, and Isabella, have done an incredible job balancing their university studies with part-time work. I look forward to collaborating with our graduating pharmacy students next year!
As part of the Hormonal Contraception Pilot, we also now have consulting pharmacists in Innisfail, Westcourt, Smithfield Doctors, Willows (Townsville), and DFO Cairns. This service is available to girls and women over the age of 16 years. Please talk to your local Alive Pharmacy Pharmacist for a referral.
Good luck finishing the year off strong, and I look forward to updating you next month!
Managing Director
Snuff
THE SNIFFLES
Hey hay fever, please go away? Growing up it seemed the only way to deal with hay fever was to grin and bear it. After discovering how effective antihistamine medications can be, trust us, you’ll never turn back.
Feeling fatigue
Antihistamines are safe to use every day if required, but always read the label on the packet. They can help keep allergy symptoms like congestion, a runny nose, sneezing and itching at bay. They also ease swelling and inflammation, which over time can exhaust your body.
If you ever wonder why you feel so tired while experiencing allergies, it’s because your blood vessels are working on overdrive to fight ‘histamines’ that are responding to an allergy.
What are histamines?
Histamines are a chemical in your body’s cells that cause allergy symptoms. When you’re allergic to a particular substance that’s come into contact with your body, the immune system will react. Histamines release into the bloodstream which causes eyes, nose, throats, lungs, skin or the gastrointestinal tract to remove the trigger (for example pollen, pet fur or dust).
Antihistamines provide a little extra help by blocking ‘histamines’ in the body. They can take up to 30 minutes to start being effective but can last anywhere from 4 – 24 hours.
Ease your allergies – naturally
A range of natural remedies can help ease the production of histamines in the body: like eating hot curries, orange and red fruits, exercise, and sex. Think of things that reduce stress and are sympathetic on your nervous system. Things like stress, wine and houseplants can stimulate your allergies.
Liquids
Chemist Own Children’s C-Zine Anti-Allergy Oral Liquid
Eye drops Visine Allergy Eye Drops
Tablets Zyrtec Tablets
Sprays Dymista Allergy Nasal Spray
GET OUT OF MY swamp!
Tropical North Queensland, aka the Wet Tropics, is known for its lush rainforests and coastal scenery. Living far-far away from a dry fairytale land we are vulnerable to mould growing in our homes.
WHAT ARE SOME SIGNS OF HOUSEHOLD MOULD?
> A musty or damp odour
> Spotted clothing
> Allergy or asthma flare-ups
> Fungus on the furniture
> Warped walls
> Persistent cough or cold
Mould is a common problem for many Australians, and it can pose some health risks if left untreated. Allergies are a common reaction to allergenic moulds, symptoms include itchy eyes, sneezing, nasal congestion, fatigue. and headaches. Prolonged exposure to certain moulds can weaken our immune system and cause inflammation in our body.
MOULD REMOVAL
Use cleaning solutions like tea tree oil, eucalyptus, white vinegar or chlorine bleach. During the cleaning process you might have to say a few hard goodbyes to any beloved furniture, books or clothing where mould has taken over. It’s best to remove any items that cannot be cleaned properly to prevent health risks in the future.
Where mould has become stubborn and more serious, consider seeking professional advice to remove it before it becomes a bigger problem in your home.
MOULD PREVENTION
Regular cleaning and maintenance can help prevent new mould growth. Ensure there is good ventilation and air flow through your home. Use air purifiers or dehumidifiers to help reduce moisture build-up. Clean your bed sheets and clothing regularly. The smallest contamination of bacteria or oils from our skin can cause mould to grow in an instant. Glance over your walls, floors, and belongings to catch the first signs of mould growth.
MENTAL HEALTH CHECK
Allergies can be stressful and dampen our mood. Take yourself on a trip outside and enjoy some fresh air. There are many mental health benefits associated with being outdoors and in green spaces. Spending time in nature can help relieve stress and anxiety, sunlight can refresh your mood, and the fresh air helps soothe respiratory problems.
OUTDOOR ACTIVITIES TO ESCAPE THE MOULD (that isn’t a swap)
> A walk or picnic along the Esplanade or The Stand
> A hike up the Red Arrow or Castle hill
> A swim at the beach or Babinda Boulders
#STUDYPHARMACY
at JCU and be a part of the Community Full Scope of Practice
Did you know?
JCU offers students the opportunity to study Pharmacy at their Cairns, Townsville and Mackay campuses.
We’re starting to question how’s its October already? This year has flown by. High school students are about to sit their end of year exams, with some anticipating their first year out of school. It can be overwhelming to choose from an extensive list of careers and education providers.
We urge more students to consider studying pharmacy in 2025. The pharmacy industry is rapidly changing, and Alive Pharmacy stores are participating in the two community pilots taking place across Far North Queensland: The Full Scope of Practice and Community Hormonal Contraception Pilot.
These pilots allow pharmacists to be able to offer a wider range of vaccines, treatment for a list of common everyday conditions and help our community better manage high blood pressure, diabetes, asthma and a range of acute health conditions.
MEET OUR CREW
TO EXPLORE YOUR STUDY
For JCU Pharmacy students, this could lead to a variety of opportunities and career pathways in the future. Some graduates may find themselves employed as community or hospital pharmacists, or work in primary care settings within multidisciplinary teams, as consultant pharmacists, industrial pharmacists, researchers, or educators. You could also consider working in the Australian Defence Force, in drug development, in aged care facilities, health service management, government and much more.
These pharmacy pilots are just the beginning for huge changes in the industry. We anticipate further evolution within the industry will enable us to provide more accessible, timely and essential healthcare to our patients.
Alive Pharmacy has welcomed several JCU students this year. We offer a flexible and tailored working environment to fit into the busy lives of university students. We have over eight stores which we can accommodate students for casual and/or part-time work
Our 2024 Pharmacy Students
Shylee & Bibbin- Alive Pharmacy Westcourt Sophie – Alive Pharmacy Edmonton Emily, Kyla & Isabella – Alive Pharmacy Willows
2024 Full Scope of Practice Graduates
(Our Prescribing Pharmacists are able to provide consultations & prescription medication for up to 27 conditions).
Trent, Georgina & Demi – Alive Pharmacy Group
2024 Community Pharmacy Hormonal Contraception Pilot
(Pharmacists may be able to prescribe an initial or resupply of an appropriate hormonal contraceptive to girls & women aged 16 years & over)
Bree – Alive Pharmacy Innisfail
Hass - Alive Pharmacy Smithfield Doctors
Bec – Alive Pharmacy Willows
Sethu & Ahmed – Alive Pharmacy DFO Cairns
Neutrogena Skincare
Hemp Worx Range
CeraVe Range
Rimmel Lash Loader Mascara
MCoBeauty Range
Nude By Nature Range
Nivea Micellar Water Brightening 400ml
Range
CUTICLE HEALTH
Put the nail in the coffin! If you’re guilty of pulling on your hang nails or cutting your cuticles beware! Hangnails are a sign that the skin around your fingernails is lacking oil. It might be tempting to pull, chew or tug them off but this is more likely to fail. Instead, to avoid catching them on anything, gently cut them as far back as possible with nail clippers. To prevent your nails and cuticles from becoming brittle try soaking them in warm water and apply a vitamin e oil.
Spooky season is upon us! With October being the month of Halloween, it’s a good excuse to paint our nails and get into the festive spirit. But while we come to think of it, there are a bunch of terrifying things that can grow around our nails. From bacteria to fungus and all sorts of creepy crawlies, let’s talk about a few different nail abnormalities and what we can do about them.
1 3 2 CREEPY CRAWLIES UNDER OUR NAILS
NAIL FUNGUS
There’s not mush-room in the nail bed for fungus – yuck! Bad puns aside, fungus is no joke. Signs of fungal nail infections might be a white or yellow discoloration of the nail, a funny smell, unusual nail shape, or brittle nails. Treating fungal infections can require topical creams, oral antifungal medications, or sometimes a combination of the two.
HALF MOONS
Did you know there are eight phases of the moon, and a half-moon is not one of them? The natural white half-moons that appear at the base of our fingernails are called a lunula. Drastic changes in the colour or structure could be a sign of an underlying health condition.
F**K ME
Intense injuries to the fingernail or toenail can result in serious pain, throbbing, and curse words. Unless you have a broken bone or injure the nail bed and surrounding tissue, a stubbed toe isn’t a worrisome injury. A severe blow to the finger or toe will require an ice pack, elevation to reduce swelling, and some over-the-counter anti-inflammatory like aspirin or Nurofen. Blood trapped under the skin is a healthy healing process in order for the nail to regrow, it can however take serval months to fade. Perhaps a good time to break out the nail polish.
CHOMP CHOMP
Chewing on your nails is a common habit that can make you sick from the pathogens that enter the mouth. If you’re worried about your nail-biting, try to address the anxieties associated with the habit. An alternative activity to keep hands occupied might provide enough of a distraction from the temptation of biting. On average it takes anywhere from 18 to 254 days to break a habit. This timeframe might seem a little daunting at first, but it’s a personal journey, be patient and have some compassion.
5 7
HEALTHY CLAWS
The claws are out! It might be time to attack your vitamin intake to ensure your nails stay strong and healthy. Our nails are made up of dozens of layers of keratin (a protein that helps form hair, nails, and skin). There are a few specific nutrients that are essential for keratin production, including protein, biotin, and vitamin A. Collagen is another good supplement to support the structural protein that is essential for our nail health. White dots or streaks on your nails might also be a sign that you’re deficient in certain minerals such as iron, calcium, and zinc
THE MAGIC OF COLOUR
Nail art is a form of expression, and it can be fun to get creative with the different colours. Choosing the right colour is like a form of sorcery, as different shades are said to drastically impact your appearance. More youthful shades are reds, neutrals, oranges and pinks. On the other hand, blues and dark shades are deemed more mature. Cool tones such as blues, greens, dark browns, black or purples may emphasise the undertones of our aging hands.
