Winter may be here, but flu season isn’t over – and it’s not too late to get your flu shot. Flu cases often peak in mid to late winter, so getting vaccinated now can still protect you and those around you, especially children, seniors, and people with health conditions. If you’re travelling, consider vaccination for both flu and COVID. Flu shots are free for all Queensland residents over six months of age. Book online at alivepharmacy.com.au.
When you’re in store, it’s worth chatting to your pharmacist – in many locations, we can now prescribe for common conditions like UTIs, skin infections, allergies, cold sores, and more. That means no waiting days for a GP appointment for something we can treat on the spot. It’s faster, easier, and just as safe. Prescribing Pharmacists are now available in Innisfail, Willows (Townsville), Smithfield Doctors, Westcourt, and DFO Cairns.
And good luck to everyone competing in this year’s Cairns Ironman — one of the world’s toughest endurance events. Sweating it out during a triathlon depletes vital electrolytes like sodium and potassium, essential for muscle function, hydration, and preventing cramps and fatigue. Even if you’re not racing, it’s important to stay hydrated and regularly replenish electrolytes, especially after exercise, illness, drinking alcohol, or even just day-to-day activity.
Stay healthy this winter, and hats off to all those taking on the 2025 Cairns Ironman!
Managing Director
COMMUNITY
immunity
Winter in the tropics hits different – while the rest of the country is defrosting in the morning, we’re still debating whether it’s “too hot” for long pants. Though don’t be fooled by the sunshine, cooler breezes and sudden weather change can still mess with our immune system.
Even in paradise, the sniffles can sneak up on us. Between air conditioning at full blast, unexpected rain showers, and everyone saying it’s “cooler than usual,” viruses love to make a surprise appearance. That’s why your immune system deserves a little love right now.
First up: get your flu shot. Just because it’s not freezing doesn’t mean the flu won’t hit hard. A quick jab now can save you a week of tissues and issues. You can book your appointment online or chat with your local Alive pharmacist.
Next make sure you’re fuelling your body with real food, getting quality sleep and regular exercise. Hydrate like you’re training for a marathon in the tropics (whilst we leave the actual marathon training for the Cairns IRONMAN athletes).
High levels of humidity (moisture in the air) can also be a reason for us to notice a change in our skin’s texture - we might event notice a few breakouts. Medicated skincare can help calm and treat common skin concerns. Be sure to also bring out the moisturiser to keep your skin hydrated.
Even in our laid-back version of winter, your health deserves attention. Pick up a few winter essentials to have handy in the home:
1 Bioceuticals Armaforce
2 Ethical Nutrients Mega Zinc & Vitamin C
3 Berocca Immune
4 Skin Control Pimple Patches
5 Dettol Hand Sanitiser and Antibacterial Wipes
WINTER ESSENTIALS
NEW TO RUNNING
There’s something about this time of year that gets people moving. It might be the cooler mornings, or the sight of those dedicated athletes out there training for the Cairns IRONMAN. If you’ve been toying with the idea of trying out running, swimming, or cycling, this is your era.
Consistency is key (and maybe a good pair of shoes or goggles). The beauty of being a newbie is that there is no pressure to be good. Every step, stoke, or pedal gets you closer to feeling stronger, more energised, and more confident in your body’s ability.
The average person needs about 2.7 litres of water per day for women and 3.7 litres for men.
Here’s a list of things that might support your journey towards your first 5k or full lap without stopping:
MAGNESIUM
supports muscle function, energy production, and recovery. It also reduces cramps, supports hydration, and help relax post-workout. Active bodies lose magnesium through sweat, so replenishing it is key to preventing fatigue, improving performance, and speeding up recovery. It’s small, but powerful.
ELECTROLYTES
help you stay hydrated, maintain muscle function, and prevent cramps. They replace minerals lost through sweat, keeping energy levels steady and supporting endurance during training or competition.
JOINT CARE
prevent injury and improve mobility by using supplements, stretching, warming up, and low-impact exercises.
MUSCLE RECOVERY
prioritise rest, hydration and stretching to prevent injury and boost performance.
BLISTER CARE
clean the wound, apply a sterile dressing, and avoid popping. Then get back out there!
SUN PROTECTION
wear broad-spectrum, waterproof sunscreen with at least SPF30+. Reapply regularly because sweat or water will cause sunscreen to melt away.
HYDRATION
water regulates our body temperature, hydrates our muscles, prevents fatigue, and supports endurance.
We love seeing our community take charge of their health in new ways. If running, swimming, cycling, or a full marathon is on your radar, now’s a great time to dive in—pun intended.
FUEL FOR SUCCESS
THE BEST PRE- AND POST-WORKOUT NUTRITION
Fuelling your body before and after a workout is key to maximising performance and recovery. Here’s how to get it right.
Pre-Workout Nutrition
Before exercising, your body needs energy. A good pre-workout powder can give you the boost you need. These supplements typically contain ingredients like caffeine for energy, beta-alanine to reduce muscle fatigue, and creatine to help with strength.
Take pre-workout 20-30 minutes before exercise to enhance your endurance, focus, and performance. Be mindful of the serving size, and avoid taking it too close to bedtime, as it could affect your sleep.
Post-Workout Nutrition
After exercising, it’s time to focus on recovery. Protein plays a key role in rebuilding muscle tissue, while carbs help restore glycogen, your body’s primary energy source. Aim for a mix of protein and carbs to optimise recovery. Also make sure to stay hydrated! Water helps maintain muscle function and flush out toxins. If you’re feeling sore, consider a magnesium or electrolyte supplement to further support recovery. Aim to eat within one hour after exercising to maximise nutrient absorption and replenish your energy levels. Think about having a protein smoothie ready to go, along with some fruit or a chicken wrap.
In summary, pre- and post-workout nutrition can help you perform better and recover faster. Fuel your body properly and watch your fitness progress!
PRODUCT RECOMMENDATIONS
BRAND RECOMMENDATIONS
EHP Labs Pride Pre & Kamikaze
Musashi, MAX’s, or VPA
Omron Blood Pressure Monitors
Sinupret Forte 20 Tablets or
Syrup 100ml
Vicks Vaporisers & Cough and Cold Range
Euky Bear Vaporiser, Cough
Natio Glow & Go Contour
La Roche Posay Anthelios Range
CeraVe Cleansers
Skincare
Rimmel Wonderbond Lash Filler Mascara
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SET YOUR GOAL
It’s exciting to jump straight in, but let’s be real: setting an achievable goal is key. Your first marathon isn’t about breaking records—it’s about finishing strong and injury-free. While your friend may be gearing up for their personal best, remember it’s okay to take it at your own pace.
FUEL UP
Nutrition plays a huge role in marathon prep. You’ll need energy to keep running and the right nutrients to support recovery. Carbs, protein, and healthy fats are all part of the mix. There are plenty of options for supplements like electrolytes and protein powders to top up your diet. Don’t forget magnesium supplement for muscle recovery—your body will thank you after those long training runs!
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GEAR UP
Getting the right gear can be overwhelming. From shoes that don’t give you blisters, to clothing that doesn’t soak you in sweat. Our pharmacists can recommend blister protection, compression socks for circulation, and muscle rubs to help keep your moving. And, of course, don’t forget the sunscreen!
4 MARATHON
HYDRATION OF COURSE
We all know staying hydrated is important, but endurance athletes take it to the next level. When you’re exercising for hours, you’re sweating out more than just water; you’re losing electrolytes too. Stock up on hydration drinks and gels or electrolyte tablets to help you replenish those essential minerals. Always keep a water bottle with you and take small sips during runs—your muscles will thank you.
MADNESS
So, you’ve set your sights on running a marathon or pushing your training to the next level –a rewarding challenge ahead! Before you lace up your shoes, here are a few essential tips to help you make it to the finish line injury-free and feeling strong.
MENTAL BATTLE
Marathons aren’t just a physical challenge they are a mental one too. There will be days when you question your decision to sign up but keeping a positive mindset brings you closer to your goal. Relax, visualise your end goal and stick at it.
RACE DAY
When the big day arrives the last thing you want to be is unprepared. Take a deep breath and make sure you’re all packed: sunscreen, blister protection, hydration, electrolyte gels, and a snack for that pre-race energy boost. It’s normal to feel nervous, but you’ve got this in the bag – good luck!
STRETCH AND REST
It’s tempting to skip this step but trust us: don’t learn the hard way. Flexibility and mobility are key to preventing injuries. Muscle creams and sprays can support recovery. Make sure to get good amounts of rest too. While it might feel like you’re not doing enough, remember that rest is when your muscles rebuild stronger.
Training for a marathon is no easy task, but with the right preparation, you’ll cross the finish line with confidence. Whether you’re a seasoned runner or a first timer - gear up and take your first step towards your marathon goals – we’ve got your back!
