BTC Health Plus Magazine - Summer 2025

SUMMER 2025

Perinatal depression and anxiety Why sun safety still matters Create your own 75 Soft challenge

When is water not enough?

The risk of dehydration

BELLY PAIN IS DIFFERENT

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What’s inside 4

Health monitor

The pulse Health and wellbeing updates

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Pharmacist focus Dimitri Pandoulis from Belmont Central, NSW

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When is water not enough?

9 Health matters When is water not enough?

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Perinatal depression and anxiety

13

Why sun safety still matters

16

Heat and the heart

19

How to manage diabetes

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Ask me anything

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27 Health moves The rise of creatine and collagen

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Create your own 75 Soft challenge

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How to spot and escape a rip

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35 Health mind The bond between brain and body

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Finding calm during a busy summer

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Pharmacy picks

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Health by numbers

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Published on behalf of Blooms The Chemist Management Services Ltd.

All material included in Healthplus is provided as general information and is not intended, nor may it be construed, as medical advice or instruction.

Information and opinions expressed are believed to be correct and accurate to the best knowledge and judgement of the authors.

Readers should consult their appropriately qualified healthcare professional prior to taking any action or inaction in relation to the content contained herein.

Healthplus | Summer 2025

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Health monitor

The pulse

The latest from the world of health and wellbeing.

Better sleep during midlife Sleep Health Foundation data shows that for 24% of Australian women, sleep gets worse during perimenopause and menopause. Health psychologist and Sleep Health Foundation CEO Dr Moira Junge shares her tips on getting better sleep during midlife: • Prioritise sleep by carving out enough time for the hours you need • Use natural light to help regulate the levels of sleep hormone melatonin • Consider having a calming sleep routine to help you unwind before bed For more tips visit the Jean Hailes for Women’s Health website.

An online sleep health test is also available on the Blooms The Chemist website.

New app to support women’s health

Did you know?

A new study published in BMC Gastroenterology revealed that people who ate the most cruciferous vegetables had around a 20% lower chance of developing bowel cancer compared with those who ate the least.

Vegetables, such as broccoli, cabbage and kale, contain properties which help to support the body’s defence against cancer. It’s recommended to eat around 40 to 60 grams (or 1 to 1 ½ cups) of vegetables a day.1

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Ovum, a new app backed by artificial intelligence (AI), is aiming to support women’s health and close the gender data gap. The AI tool draws from female-centric health documents and materials to understand and learn from a wide range of health factors related to women. The app develops personalised health reports and questions for women to raise with health professionals, helping provide a starting point for conversation.

Chat to your GP or local Blooms The Chemist Pharmacist for any concerns.2

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https://www.womensweekly.com.au/health/colorectal-cancer/ https://www.askovum.com/about

Health monitor

Switch your morning coffee for a matcha Matcha has recently become a popular health drink, and with so many people discovering its benefits, there’s actually a worldwide shortage. So, what’s the go with matcha? Matcha is a powdered Japanese green tea, which can be drunk hot or iced, similarly to coffee.

Some benefits of matcha include high antioxidants, ability to boost brain and liver function and promote good oral health. Matcha might be a better alternative to coffee for your morning caffeine hit as it contains the amino acid L-theanine, which helps to reduce tiredness and boost energy without a crash.3

Blooms The Chemist has a fresh new look!

Blooms The Chemist Figtree is the first pharmacy in the member network to undergo the completed concept design as part of the refreshed brand strategy. In partnership with ChemFit and StudioFab, the revamped design of Blooms The Chemist stores will be offered to member stores and rolled out over the next two years, helping to deliver retail excellence, expert service and care to local communities. Look out for the fresh new look at a Blooms The Chemist near you.

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https://www.healthline.com/nutrition/matcha-vs-coffee#differences, https://www.healthline.com/nutrition/7-benefitsof-matcha-tea#brain-function

Healthplus | Summer 2025

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Always read the label and follow the directions for use.

Health monitor

Pharmacist focus

Helping our community gives us joy Dimitri Pandoulis from Blooms The Chemist Belmont Central, NSW was the network’s Pharmacist of the Year 2025.

What first brought you to Belmont Central?

I was drawn to Blooms The Chemist Belmont Central as it’s warmer and closer to the beach. The move has been a wonderful lifestyle change for me and the family.

Describe your community.

Our community at Belmont Central is a mix of young and old, with families and people from different socio-economic groups. It’s great to be a part of such a diverse community and be able to help people from various backgrounds and different life stages.

What’s the best part of your job?

I love being able to talk to people every day and be part of our customers’ lives. It’s rewarding to be there for people to help them with their health problems, be an open ear to sympathise about any issues, and support our community to look after their health and wellbeing.

How does Belmont Central give back to the community?

Blooms The Chemist Belmont Central provides easy access to health services to people who might otherwise find this more difficult. We provide a range of health services including vaccination and blood pressure monitoring and help guide customers with any questions they have.

“The best part of Blooms The Chemist is the community and friends that you make along the way.”

What was one of your most memorable moments with a customer?

I had a customer one day come in and thank me personally.

At first I wasn’t sure what it was about but then remembered he had come in asking about a small mark on his ear a few weeks back. I told him it could be nothing but it was best to visit a GP to check it out. Although he said he didn’t have time, I insisted that he should make time as you never know.

It turned out he went to a doctor and found out the mark was skin cancer. This made me realise how we can make a real and genuine impact on people’s lives.

Which customer would you like to give a shout out to?

Ian has been a long-standing customer ever since I’ve been here, which is over 15 years. He comes in with his guide dog and spreads positive energy in the store. He always has a funny joke that makes me laugh, such as offering to drive me somewhere, and just makes my day.

What do you love to do outside of work?

In my spare time, I play soccer with my local club. I also love spending time with my three kids, either kicking the ball around or just having fun outdoors.

What does being recognised as Pharmacist of the Year at Blooms The Chemist’s 2025 Partner’s Conference mean to you?

I’m so humbled to receive the Pharmacist of the Year award out of the entire Blooms The Chemist network. Many great Pharmacists have received the award before me so to be considered in the same breath as some of these names is truly an honour. I’m incredibly thankful to Blooms The Chemist for the opportunity of pharmacy ownership as it’s something I didn’t think I would be able to do. I try to pay it forward in any way I can through the services I provide back to my local community.

Healthplus | Summer 2025

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Health matters

When is water not enough?

The risk of dehydration is higher during the warmer weather as people generally sweat more. More electrolyte supplements have recently entered the Australian market, so what are they and when should you take them?

Hydration tips •

Aim to drink 400–600ml of water two to three hours before exercise

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Avoid drinking more than 800–1000ml per hour1

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Avoid cordial, soft drink or juice

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Avoid caffeine, which can be a diuretic2

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hen your body is sweating, you’re losing electrolytes, which are key to hydration.3

Electrolytes are primarily composed of minerals including sodium, potassium, calcium, and magnesium, important for maintaining fluid balance, keeping your nerves firing, and supporting muscle contractions.4 An electrolyte imbalance happens when the level of one or more electrolytes in your body is too low or too high. When water loss is higher than what is being taken in, this leads to dehydration. When we sweat, sodium is the most heavily lost electrolyte.5

Overall body weight is made up of 60% water and contributes to every cellular function.6 Therefore, making sure that we stay hydrated is crucial, especially during warmer weather. → 1.

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https://www.atms.com.au/hydration-and-electrolytes-why-it-matters-for-performance-and-sport/ https://www.betterhealth.vic.gov.au/health/healthyliving/Exercise-the-low-down-on-water-and-drinks https://fitness.edu.au/the-fitness-zone/hydration-and-electrolytes-optimising-fluid-balance-for-exercise/ https://www.atms.com.au/hydration-and-electrolytes-why-it-matters-for-performance-and-sport/ https://www.nib.com.au/the-checkup/everyday-health/general-health-guides-and-faqs/water-versus-electrolytes https://www.atms.com.au/hydration-and-electrolytes-why-it-matters-for-performance-and-sport/

Healthplus | Summer 2025

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CAN’T SLEEP? Fall asleep more easily Improve sleep quality Wake feeling alert

www.melotinmr.com.au ASK YOUR PHARMACIST ABOUT THIS PRODUCT. Short-term treatment of primary insomnia (insomnia without an underlying medical or any other clear cause) characterised by poor quality sleep, in adults aged 55 years or over.

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Health matters

Electrolytes vs water

Other ways to hydrate

Generally, drinking water is the best way to stay hydrated, but there are some circumstances where electrolyte supplements are needed. As electrolytes help your body to absorb water more effectively, rehydration isn’t just about drinking water.7 On the flipside, overhydration can also occur when only drinking water, leading to diluted blood sodium levels.8

If you’re tired of drinking plain water and don’t like supplements, coconut water is a sweet, natural beverage that can boost your electrolyte levels. Dairy and plant-based milks, which contain sodium and carbohydrates, are also great alternatives.10

During exercise and sports with a prolonged period of sweating (like marathons or triathlons), supplements can be useful to replenish electrolytes and support endurance.

Significant sweat loss also commonly takes place when exercising in warm environments. This is another circumstance where electrolyte supplements can come in handy to replace fluids more efficiently than water alone.

Electrolyte supplements can also be useful to help rehydrate when certain illnesses, such as diarrhoea and gastroenteritis, cause the body to lose lots of fluids.9

https://fitne ss.edu.au/the-fitness-zone/hydration-and-electrolytes-optimising-fluid-balance-for-exercise/ https://www.atms.com.au/hydration-and-electrolytes-why-it-matters-for-performance-and-sport/ https://www.ausport.gov.au/ais/nutrition/supplements/group_a/sports-foods2/electrolyte-supplement2 https://fitness.edu.au/the-fitness-zone/hydration-101-staying-hydrated-for-peak-performance/#:~:text=Eat%20 Hydrating%20Foods:,contribute%20to%20your%20overall%20hydration 11. https://www.healthline.com/nutrition/19-hydrating-foods

It’s not only liquids that can provide hydration - some fruits and vegetables have high levels of water content to help stay hydrated. On a Summer’s day, it’s easy to throw together a bowl of fresh fruit or salad incorporating produce like watermelon, cucumber, strawberries, zucchini and celery.

Foods rich in sodium, such as broth, pickles, and salted nuts, can also aid recovery after loss of electrolytes.11

So, water you to do?

At the end of the day, water is sufficient in keeping the body hydrated. However, there are circumstances where electrolyte supplements can be helpful to aid hydration, particularly after increased sweating.

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Healthplus | Summer 2025

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Health matters

Talking about perinatal depression and anxiety Many expectant and new parents suffer in silence with perinatal depression and anxiety.

Entering parenthood can be an overwhelming time, but remember you’re not alone.

P

erinatal Depression and Anxiety (PNDA) affects approximately 100,000 Australian parents each year but often comes as a surprise to those experiencing it.1

Blooms The Chemist Baldivis Pharmacist and Gidget Champion, Amy Owens, and Gidget Foundation Australia Clinical Psychologist, Katie Peterson, share their knowledge and provide advice for parents experiencing PNDA, and how loved ones can best show their support.

Awareness starts here “One in five mothers and one in 10 fathers will experience postnatal depression and anxiety, many new parents report they are not aware of the mental health challenges they may face during preconception, pregnancy and after birth,” says Katie.

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https://www.gidgetfoundation.org.au/what-is-pnda

“Raising awareness supports new parents to reach out to the right support, at the right time, in order to promote better outcomes for the emotional wellbeing of the whole family, including the baby.”

“Many mothers and fathers suffer in silence and believe that it’s normal to be sad, tired or distant after the birth of a child, so they don’t always seek support from others,” adds Amy. “Raising awareness also helps to improve the knowledge and understanding around PNDA for all parents, how partners can best support each other as well as where to seek help from a professional.”

More than baby blues Baby blues is a common experience after the birth of a child, often occurring within the first three to 10 days. The baby blues is a temporary change in mood and occurs within the context of the sudden changes for a woman - hormonally, physically, and psychologically after birth.

PNDA refers to a persistent change in mood that continues for longer than two weeks and often impacts the parents’ daily functioning. →

Healthplus | Summer 2025

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Health matters

“One in five mothers and one in 10 fathers will experience postnatal depression and anxiety, many new parents report they are not aware of the mental health challenges they may face during preconception, pregnancy and after birth.”

Be gentle with yourself

– Katie

Start talking

PNDA refers to a persistent change in mood that continues for longer than two weeks and often impacts the parents’ daily functioning.

“All new parents are encouraged to start the conversation because it is important to get timely and appropriate perinatal mental health support. Maybe the first step for some parents is talking with someone they trust who can listen and help them navigate available services. It’s important to know that help is always available,” says Katie.

“Many parents believe it’s ‘normal’ to get the ‘baby blues’ and don’t always seek help or support from others. It’s important to get help early and talk to people around you who know about how you feel,” says Amy.

Supporting your loved ones Family and friends can support their loved ones by starting the conversation and checking in with them. More information can be found on the Gidget Foundation’s website.

Bunny Bounces Back is a gentle bedtime story created by Gidget Foundation Australia in partnership with Blooms The Chemist. It’s designed to give new parents a quiet way to learn simple coping strategies that come from mental health clinicians. The book creates space for parents and children to slow down together, read, bond and build small rituals that support emotional wellbeing.

Some strategies from Katie on coping with PNDA include: • Focus on the practical things to support emotional wellbeing. This may include prioritising your sleep, eating well, taking a moment to rest, movement, as well as asking for and accepting help.

• Practice self-compassion. Many new parents can have high or unrealistic expectations of parenting. They may have lots of ‘should’ thoughts or feel external pressure, such as from social media, for parenting to look and feel a certain way.

• Manage daily stressors - this can be different for each parent.

• Think about what brings you joy or a sense of achievement.

Gidget Houses at Blooms The Chemist Mudgee, Orange and Nowra offer parents a safe space to seek specialist care.

Gidget House locations provide free individual psychological counselling services delivered face-to-face or via our Start Talking telehealth program. Gidget Houses are accessible and provide compassionate holistic care for expectant and new parents and their families.

A safe haven where expectant and new parents are respected, and the needs of each unique family are paramount. Payment for services provided by Gidget House is covered by Medicare bulk billing. A referral from a GP and a mental health care plan are required in order to access this funding.

For more resources and information about support services, visit gidgetfoundation.org.au

At its heart, the story follows Bunny, who is trying to do everything at once. She feels weighed down by caring for baby Bun and managing the pressures of home. Her neighbour, Kind Kangaroo, notices how overwhelmed she feels and reminds her that looking after herself matters too.

When Bunny has the chance to rest and refill her cup, she’s better able to care for her little one and feel grounded again.

Bunny Bounces Back is a reassuring reminder that caring for children begins with caring for yourself, and that small acts of self-kindness can make the biggest difference.

Healthplus | Summer 2025

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Health matters

Why sun safety still matters

Fast facts •

Two in three Australians will develop skin cancer in their lifetime

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One Australian dies from skin cancer every six hours

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Skin cancer costs Australia’s health system around $1.9 billion each year

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UV exposure accounts for 80% of visible, premature ageing1

With the rising trend of tanning on social media, it’s important to remember sun safety for you and your loved ones.

T

he trend of visibly burnt tan lines has been growing in popularity on social media, with the hashtag #sunburnttanlines attracting more than 200 million views on TikTok.2

Research from the Australian Government and Cancer Council Australia has revealed that the majority of young Australians (aged between 18 to 30 years old) desire a tan.3 Almost nine in 10 Australians intentionally or unintentionally suntan.

More concerningly, the research showed that one in three young Australians (31%) believe it’s okay to suntan at their age and most young Australians (74%) believe their risk of getting skin cancer is unlikely.

Beyond trends and aesthetics, sun protection should not be overlooked, especially in Australia. Australia experiences some of the highest levels of ultraviolet (UV) radiation in the world and has the highest rates of skin cancer across the globe. Every year nearly 2,000 Australians die from skin cancer.3

Hidden danger The sun produces three forms of energy including ultraviolet radiation, infrared radiation and visible light.

Ultraviolet radiation can damage the skin and cause suntans and burns, infrared radiation is the heat from the sun, and visible light is sunlight.

Ultraviolet radiation causes sunburn, cell damage and skin cancer. As UV cannot be seen or felt, extra caution needs to be taken.4 The body’s response to protect the skin from UV exposure is to produce melanin, which appears in the form of a suntan. When a suntan is visible, this means that the skin has already been damaged.

How to read UV Knowing how to read the UV index is helpful in determining the strength of radiation on any given day.

The UV Index divides UV radiation levels into: • low (1-2) • moderate (3-5) • high (6-7) • very high (8-10) • extreme (11 and above)5 The UV index can be checked on most weather websites and apps, and helps indicate the risk of sunburn.

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https://www.health.gov.au/ministers/the-hon-mark-butler-mp/media/breaking-australias-suntanningobsession?language=en https://www.abc.net.au/news/2025-01-04/dangerous-tiktok-tanning-uv-levels-trend/104776700 https://www.health.gov.au/ministers/the-hon-mark-butler-mp/media/breaking-australias-suntanningobsession?language=en https://www.cancer.org.au/end-the-trend/why-we-welcome-the-end-of-the-tan-lines-trend https://www.cancer.org.au/end-the-trend/why-we-welcome-the-end-of-the-tan-lines-trend https://www.cancer.org.au/end-the-trend/why-we-welcome-the-end-of-the-tan-lines-trend

Health matters

What to buy in store Find a range of suncare options at Blooms The Chemist to help protect your skin from UV exposure. Check out a few of our bestsellers:

Sun protection will keep you cool

• • •

Avène La Roche-Posay Cetaphil Sun Kids

Did you know that just 15 minutes outside, without protection (when the UV is three or more), is enough to be harmful?7 Despite what is shown online or social media, a suntan isn’t healthy. It’s a visible warning sign of damage to your skin due to overexposure to UV. Even on overcast or cooler days, ultraviolet radiation can still be present, so it’s crucial to make sun protection habits part of your daily routine.

Daily sun safety habits (The 5Ss) Fewer than one in 10 Australians consistently use all five forms of sun protection.8 The 5Ss is a well-researched sun protection method that everyone should be familiar with: • Slip on protective clothing such a long sleeve top and pants to cover your skin.

• Slop on SPF 50 or higher broad-spectrum, water-resistant sunscreen. Reapply every two hours, especially if doing any water-based activities or sport.

• Slap on a hat that protects your face, neck, and ears. A broad-brimmed hat with a brim of at least 7.5cm is ideal.

• Seek shade, especially during the peak UV hours (usually between 10am and 4pm).

• Slide on sunglasses that meet Australian standards to protect your eyes from UV damage.

Choose your sunscreen wisely Sunscreen products are given an SPF (sun protection factor) number of between four and 50+. The higher the number, the more protection the sunscreen provides against sunburn.

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https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/uv-index https://www.cancer.org.au/end-the-trend/why-we-need-to-end-the-trend https://www.choice.com.au/health-and-body/beauty-and-personal-care/skin-care-and-cosmetics/articles/sunscreen-test

Scan or click to view the rest of our suncare range.

A CHOICE investigation conducted in June 2025 revealed that after testing 20 popular sunscreens on the market, 16 of them failed to meet their SPF claims.9 Visit your local Blooms The Chemist to ask about a sunscreen that will be suitable for you.

Sun fact There are three types of UV radiation, which is categorised by wavelength, including UVA, UVB and UVC. UVA and UVB are the main types of radiation that actually reach the Earth’s surface and cause skin damage and cancer.

Healthplus | Summer 2025

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Health matters

The Summer health check: Heat and the heart The heat can have a significant impact on heart health. You can prepare accordingly by educating yourself on the risk factors and prevention strategies to help you and your loved ones enjoy the warm weather safely.

Warm weather can lower blood pressure and cause the heart to work harder to pump blood around the body, causing extra strain.

H

People with heart disease, on blood pressure medications, and those with diabetes are at greater risk of heat-related heart problems.

During particularly hot days, check in on your neighbours or loved ones to see how they’re coping with the heat.

eatwaves, and even just the warmer weather, can have a significant impact on heart health and blood pressure.

If you already experience high blood pressure, higher temperatures and humidity levels can mean an increased risk of health consequences.

Given this, it’s a good idea to remind yourself of the warning signs and prevention strategies to ensure a happy, healthy Summer.

How can the warmer weather impact blood pressure?

Warm weather generally lowers blood pressure. As the temperature increases, our blood vessels dilate, so our blood pressure drops. Heat and sweating can also cause our bodies to lose more fluid than usual and reduce blood volume, so the heart has to work harder to pump blood around the body.1

“This extra strain on the heart can cause symptoms of dizziness, feeling faint, and in some instances could increase the chances of a serious cardiovascular event,” says Kevin Wu, Pharmacist at Blooms The Chemist Ballarat North. →

Warmer weather can cause our bodies to lose more fluid than usual and reduce blood volume, which may result in extra strain on the heart as it has to work harder to pump blood around the body.

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https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/effects-of-high-temperatures-onblood-pressure-heart

Healthplus | Summer 2025

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Health matters

Who is most at-risk of heat-related heart problems?

Kevin says there are a few groups of people at a greater risk of heart related problems during the warmer weather, so it’s important to take extra precautions if you fall into one of these groups.

“People with heart disease, on blood pressure medications, and those with diabetes are at greater risk of heart related problems,” says Kevin.

“People who are aged over 65 and those who spend a lot of time outdoors in the sun should also take care.”

If you are spending time in the heat, drink plenty of fluids, apply sunscreen regularly, and wear a hat.

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Health matters

How can people reduce their risk of heat-related heart problems?

There are a few easy ways to reduce the risk of heatrelated heart problems. Kevin recommends avoiding the hottest part of the day during the Summer months, and staying indoors, in air-conditioned areas if possible. Make use of fans, wear light clothing, and if you are outside, try and find some shade.

“It’s also important to stay hydrated by drinking plenty of fluids and it’s not a bad idea to carry a water bottle with you if you’re going out and about,” says Kevin.

During really hot days, check in on your neighbours or loved ones, particularly if they fall into the higher risk groups.

It’s also crucial to store your medication properly, ideally in a cool dry place where it isn’t exposed to extreme heat, as this can impact the effectiveness of some medicines.

What are some of the warning signs that someone is experiencing a cardiovascular event?

“Some warning signs, although not exhaustive of someone experiencing a cardiovascular event include; feeling dizzy, nauseous, headaches and confusion,” says Kevin.

“Muscle cramps, sudden fatigue, and sudden shortness of breath are also signs of a potential cardiovascular event.”

Excessive sweating, cold clammy hands or cold extremities could also be signs that something is wrong, and to seek help.

Blood pressure checks are free at your local Blooms The Chemist, so take advantage of the service and make an appointment. Your local Pharmacist can also provide advice around heart health and staying hydrated in the heat.

Healthplus | Summer 2025

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Health matters

How to manage diabetes during the indulgent season Hot weather can change the way insulin is absorbed in the body, making diabetes more difficult to manage during the warmer months. Here are a few easy tips to keep in mind when it comes to eating out and coping with the heat.

People who have diabetes are more likely to become dehydrated, and the warm weather can also impact the way insulin is absorbed.

D

Use the ‘Diabetes Plate’ method to keep your meals balanced while making space to indulge.

iabetes now affects one in 15 Australians,1 so chances are everyone knows someone who has to manage the condition.

It can become more difficult during the Summer months, with the increase in social events, festive food, and even the warmer weather.

By planning ahead, you can ensure you’re prepared to manage or help a loved one manage their diabetes while still enjoying the fun that Summer brings.

Easy food tips Nathan Wood, Pharmacist at Blooms The Chemist Bathurst, says there are a few simple tips to keep in mind that make it easier to manage diabetes during the indulgent season.

“Plan before events by having a rough idea of what you’ll eat.

If possible, eat a small, healthy snack or a light meal to avoid arriving at a party hungry and overeating,” says Nathan.

With the increase in social events and warmer weather, check your blood glucose levels more often to make sure you’re taking care of yourself.

“If you’re going through a period where you’re eating out more, be selective about your treats - enjoy small portions of the foods you truly love and can’t get any other time of year,” says Nathan.

Lifestyle tips to remember Changes in routine or diet, which can happen during busy periods like Summer, can cause unexpected fluctuations for diabetics.

It’s important to check your blood glucose levels more often during these times so you can address issues promptly and adjust your plan as needed.

Nathan says physical activity can also help to regulate blood sugar levels. Something as simple as a short walk after a big meal, or a game of backyard cricket can be enough to reduce your blood glucose level.

“It’s also a good idea to practice portion control - use a smaller plate and eat slowly, as it takes time for your brain to register fullness.”

Using the ‘Diabetes Plate’ method is also an effective way to manage food consumption. This involves filling at least half your plate with non-starchy vegetables (like green beans or broccoli), one quarter with lean protein (like turkey, chicken, or fish), and the remaining quarter with carbohydrates.

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https://www.abc.net.au/news/2025-03-31/diabetes-abs-health-data-shows-increasing-cases/105118270

Health matters

More social events and eating out can also mean higher levels of alcohol consumption. If you’re a diabetic, it’s important to educate yourself on the way alcoholic beverages impact blood glucose levels and interact with medications.

“If you drink, do so in moderation, and avoid sugary mixers. Be aware that alcohol can cause hypoglycemia (low blood sugar) hours later,” says Nathan.

Diabetes and the heat People who have diabetes have an increased risk of dehydration2. During the hot weather, diabetics generally sweat more to cool the body down, meaning the body loses fluid quicker, and blood glucose is more concentrated. This can result in a rise in blood glucose levels.

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https://www.diabetesvic.org.au/looking-after-yourself-and-diabetes-in-hot-weather/ https://www.diabetesvic.org.au/looking-after-yourself-and-diabetes-in-hot-weather/

Changes in routine or diet, which can happen during busy, social periods like the Summer months, can cause fluctuations for diabetics. If you’re going through one of these times and you have diabetes, check your blood glucose levels more regularly to monitor.

If you have diabetes, ensure you’re drinking enough water, particularly during the warmer months. Consider carrying a water bottle with you to make it easier to stay hydrated.

Hot weather can also change the way insulin is absorbed by the body3, making it important to check your glucose level more often during the warmer months.

You can also visit your local Blooms The Chemist Pharmacist for more information and advice on managing diabetes. The pharmacies also offer appointments for Diabetes Monitoring, to ensure you’re staying on track.

Healthplus | Summer 2025

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Health matters

Ask us your worst, and we’ll do our best!

Ask me anything Our friendly Pharmacists are always here to help. They really have heard it all so no topic is off-limits. Here, Blooms The Chemist Pharmacist Kylie Bond shares her expert advice on your frequently asked health questions.

More people are using social media or AI for health advice and information. Why is it still crucial for Australians to see a certified health professional?

This is an excellent question. Social media and AI seem to be playing an ever-growing role in how we access information. While social media and AI can be useful for general education and raising awareness, there are clear times when it’s important (and safer) to consult a certified health professional instead.

The rule of thumb is if something concerns your health directly or could affect treatment decisions it’s best to consult your GP, Pharmacist or other

healthcare provider. Your health is unique to you and only a professional can consider your full medical history, medications, allergies and circumstances.

Use social media and AI to help you know which questions to ask but don’t let them replace proper medical advice.

With this Summer expected to be hotter than average, are there any tips to help sleep better during the heat?

We all know that sticky, restless feeling when the nights just won’t cool down.

Getting a good night’s sleep during the hot weather can feel impossible.

Hot weather prevents our bodies from naturally lowering our core temperature to the ideal range for sleep, but there are a few small changes that can make a difference: • Keep your bedroom cool by keeping blinds or curtains closed during the day to block the heat.

• Open the windows at night to allow airflow and use a fan to draw the cooler night air inside • Choose breathable, light bedding and sleepwear in natural fabrics that allow air to circulate

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• Pop a cooling towel in the fridge and use right before bed for a refreshing cool down • Stay hydrated during the day and skip caffeine and alcohol in the evening, as they can dehydrate you and disrupt your sleep cycle.

When and how often should people have a skin check/ screening?

With Australia’s strong sun and outdoor lifestyle, our sun exposure is high and skin cancer is common. Keeping an eye on your skin and having regular skin cancer checks is important.

For most adults a full skin check once a year by your GP or a qualified skin cancer doctor is recommended. Those with fair skin, a family history of skin cancer or those spending a lot of time outdoors are at higher risk and should be checked every six months.

In between medical visits, it’s important you keep an eye on your skin, especially if you have many moles or changing spots. Do a quick self check every one to two months keeping in mind the ABCDE Rule: Asymmetry, Border, Colour, Diameter, Evolving. If you notice changes, don’t wait – book a skin check as soon as possible.

Health matters

paracetamol and ibuprofen have cautions on their use and side effects. Your Blooms The Chemist Pharmacist can help you choose the pain reliever that’s right for you.

How soon after missing a period should women consider taking a pregnancy test? How effective are the at-home tests?

It’s completely normal to feel curious or even a little anxious when your period is late and knowing when to use a pregnancy test can help you get the most reliable result.

What’s the difference between paracetamol and ibuprofen and what circumstances should one be taken over the other? Is it safe for them to be taken together?

Paracetamol and Ibuprofen are both common pain relievers that are effective for a wide variety of pain types, however they work in different ways to treat pain.

Paracetamol works by acting on the brain’s pain and temperature centres to reduce pain and fever. It is effective for mild to moderate pain and is a good option for people with sensitive stomachs.

Ibuprofen is an anti-inflammatory and works to reduce substances called prostaglandins. Prostaglandins are produced by our bodies as part of the healing process and cause swelling, redness and pain. Ibuprofen is best for pain that is associated with inflammation like sore muscles, arthritis flare up and dental pain.

Both medicines can be taken either in an alternating pattern or in combination when pain is severe and there are now products available that combine these two ingredients.

Importantly, you should choose your pain relief based on your needs and unique health circumstances. Like all medicines,

At home pregnancy tests work by detecting the pregnancy hormone Human Chorionic Gonadotropin (hCG) and are designed to be very sensitive if used correctly and at the right time in your cycle.

The most accurate time for testing, if your cycle is regular, is on or after the first day of your missed period. Use your first morning urine for the test as it has the highest levels of HCG, or human chorionic gonadotropin. HCG levels rise quickly in early pregnancy, typically doubling every two to three days, so if your first result is negative and your period doesn’t arrive after a few days it’s a good idea to test again. If your period doesn’t arrive following two negative tests, then check in with your GP.

With the Summer holidays coming up, how can people find out what vaccinations should be taken before travelling?

It’s smart thinking to be planning your vaccination needs at the same time you are organising your holiday. It’s important to make sure you and your family are protected against preventable diseases, especially if you are travelling overseas.

A great place to start for advice is your local Pharmacist. They can review your destination, health history and travel plans to recommend the right vaccines and timing. Many Blooms the Chemist Pharmacists are vaccination trained and can administer some of the vaccines you might need.

Other reliable sources include your GP and travel health clinics that specialise in vaccination. If searching the internet for information, the Australian Government’s Smart Traveller website provides country specific vaccine advice as well as health alerts.

It’s best to check at least six to eight weeks before you travel, since some vaccines need more than one dose or take time to become fully effective.

If your cycle is irregular it’s best to wait at least a week after your missed period, at least 36 days from the start of your last cycle. If your result is positive, it’s a good idea to have your GP confirm it with a blood test and discuss your next steps.

Got a question?

If you’ve got a personal question you want our Pharmacists to answer, please email it to editor@blooms.net.au or scan or click the link to complete our online form. For expert advice you can trust, speak to your local Blooms The Chemist.

Note: We can only answer questions through the pages of Healthplus. If your query is urgent, chat to one of the team at your local Blooms The Chemist.

Healthplus | Summer 2025

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Health moves

The rise of creatine and collagen Creatine and collagen have been gaining popularity in the health and wellness space.

Is this just a trend or are there real scientific health benefits linked to these supplements?

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ave you noticed the recent uptick in news about wellness trends and supplements like creatine and collagen? We’re here to help break them down for you.

The collagen glow-up Collagen is a type of protein that is found in all animals. It’s produced naturally in the human body, and is in connective tissue, skin, tendons, bones, and cartilage.

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https://www.healthline.com/nutrition/collagen https://www.webmd.com/skin-problems-and-treatments/ss/slideshow-collagen-and-your-body?

As we age, collagen production naturally declines. While collagen loss and damage over time is inevitable, certain dietary and lifestyle factors can accelerate the process.1 The key difference between collagen in supplements and food comes down to your body’s ability to use a nutrient.

Amino acids and vitamin C are also necessary for collagen production and maintenance. →

Collagen makes up about one-third of all the protein in your body, which is more than any other single protein.2 Healthplus | Summer 2025

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Health moves

Some collagen-rich foods include:

The creatine boom

• Bones, skin, and ligaments of animals, such as chicken and fish

Creatine is a natural source of energy found in skeletal muscle and the brain,7 and in red meat, seafood and dairy milk.8

• Bone broth • Egg whites • Citrus • Berries • Leafy greens3

Beyond the skin Collagen supplements are generally found to improve certain aspects of skin health and appearance. A study of 1,125 women between the ages of 20 and 70 found that taking collagen improved skin hydration, elasticity, and wrinkles.4 However, you should be careful when buying supplements, as some manufacturers combine collagen with other ingredients. People with food allergies or vegetarians and vegans should check the label for allergens as collagen supplements often contain fish or shellfish.5

Research conducted on people aged between 57 to 70 found that the use of creatine supplements increased muscle mass and strength, which is vital as we age.6 https://www.healthline.com/health/beauty-skin-care/collagen-food-boost https://pubmed.ncbi.nlm.nih.gov/33742704/ https://www.healthline.com/nutrition/collagen https://theconversation.com/what-is-creatine-what-does-the-science-say-about-its-claims-to-build-muscle-andboost-brain-health-258800 7. https://www.sportsdietitians.com.au/factsheets/community-factsheets/creatine-athletes/ 8. https://my.clevelandclinic.org/health/treatments/17674-creatine 9. https://my.clevelandclinic.org/health/treatments/17674-creatine 10. https://theconversation.com/what-is-creatine-what-does-the-science-say-about-its-claims-to-build-muscle-andboost-brain-health-258800 11. https://my.clevelandclinic.org/health/treatments/17674-creatine

Half of the body’s supply of creatine is produced in the liver, kidneys and pancreas. These organs deliver 95% of the creatine to the skeletal muscles to use during physical activity. The rest goes to the heart, brain and other tissues.9

Strong in body and mind Creatine supplements are commonly taken by people undertaking any level of resistance training, or participating in sports, specifically throwing, sprinting, and racquet sports.

Creatine helps create a quick burst of energy and strength to improve performance, so it’s also often used by athletes.

Older people can also benefit from combining resistance training with creatine supplements. Research conducted on people aged between 57 to 70 found that the use of creatine supplements increased muscle mass and strength, which is vital as we age.10 Creatine has also been shown to improve brain function in those 60 and older, including short-term memory and reasoning skills.11 It should be noted that taking creatine supplements can be associated with minor weight gain as a result of increased body water.

Work out what’s right for you Everyone is unique, so taking creatine or collagen supplements will likely depend on your individual circumstances. Visit a nutritionist, GP or your local Blooms The Chemist for advice on taking supplements.

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Health moves

Create your own 75 Soft challenge The 75 Soft has emerged as a more flexible variation of the 75 Hard. This completely customisable challenge prioritises forming daily habits that can easily be maintained and improve mental and physical wellbeing.

The 75 Soft is completely customisable - you can choose the activities that suit your routine best.

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he new year is synonymous with resolutions. People approach January with a renewed vigour for health and wellness - last year, 39% of Australians made New Year’s resolutions to improve their diet, and 37% wanted to improve their fitness levels.1 However, more than half of New Year’s resolutions fail, partly due to setting them out of social obligation and partly because we often lack the tools and time to follow through with the tangible action needed to achieve the goal.2 So, how can you tackle realistic health and wellness goals in a considered way? The 75 Soft has recently emerged as a popular way for people to create new, healthy habits.

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The challenge usually includes a focus on following a healthy, balanced diet, minimising alcohol, increasing exercise minutes, and adding mindful activities like reading or meditation.

Committing to something like the 75 Soft can be a good way to make time for yourself.

The 75 Soft is about intentionally creating and maintaining positive health and wellbeing habits. The challenge usually includes following a healthy, balanced diet, increasing exercise time, and incorporating mindful activities like reading, meditating, or journaling.

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https://www.sbs.com.au/news/article/how-to-make-a-new-years-resolution-that-youll-stick-to-in-2025/84a4x5wv3 https://www.lawsonpsychology.com.au/setting-and-sticking-to-new-years-resolutions/#:~:text=More%20than%20 half%20of%20New,through%20with%20our%20initial%20resolve.

Health moves

What is the 75 Soft?

For the past few years, the 75 Hard has been doing the rounds in fitness circles and the media. The challenge was created by entrepreneur Andy Frisella. Its intense demands include two workouts per day, a strict nutrition plan, and zero ‘days off’. The rigidity and restriction involved in the challenge has attracted criticism.3 This has resulted in the emergence of more flexible variations, including the 75 Soft. This version of the challenge takes a less restrictive approach. Unlike the strict rules of the 75 Hard, the 75 Soft can be completely customised - you can choose the activities that suit you best.

What should I include in my 75 Soft challenge?

The purpose of the challenge is to improve your mental and physical wellbeing, and the beauty of the 75 Soft is you get to make the rules - and change them if they don’t suit.

Most people base their 75 Soft challenge on the original 75 Hard and look at following a healthy, balanced diet, minimising alcohol intake, increasing exercise minutes per day, drinking more water, and reading. Other popular inclusions are meditation and journaling each day.4

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https://health.clevelandclinic.org/75-hard-challenge-and-rules https://www.lawsonpsychology.com.au/setting-and-sticking-to-new-years-resolutions/#:~:text=More%20than%20 half%20of%20New,through%20with%20our%20initial%20resolve. https://womenshealth.com.au/everything-you-need-to-know-about-75-soft-the-fitness-trend-thats-gone-viral/ https://www.healthdirect.gov.au/creating-healthy-habits https://womenshealth.com.au/everything-you-need-to-know-about-75-soft-the-fitness-trend-thats-gone-viral/

The 75 Soft challenge often includes a set day during the week for active recovery - usually low-intensity movement like walking, yoga, or an easy bike ride that don’t cause too much stress on the body.5

Does the 75 Soft actually work?

The challenge is more accessible to people as it encourages healthy habits without restrictions. The key to forming new habits is to set small, realistic goals, and then repeating them each day. The activity needs to be included in your daily routine, and therefore manageable to maintain in the busy schedules many people have.

The 75 Soft involves consciously creating and maintaining simple, deliberate activities that may become habits by the end of the challenge.6 Many of us live busy lives, and it can be difficult to prioritise health and wellness due to work, family, and social responsibilities. Committing to something like the 75 Soft could be a good way to make some time for yourself each day.7 Most importantly, it’s vital to listen to your mind and body.

Check with your local Pharmacist or doctor if you have serious concerns about your mental or physical health, and monitor how you’re feeling if you make significant changes to your diet or exercise routine.

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Health moves

With the tide: How to spot and escape a rip Rip currents are considered the most common coastal hazard in Australia. This means it’s becoming increasingly important to understand how to identify and escape a rip.

43% of drowning deaths in Australia in 2025 occurred at beaches, with rips responsible for more than one in three of these deaths.

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Rips can be incredibly strong, so they’re hard to fight against, however, they can be easy to spot if you know what you’re looking for.

ustralian beaches are renowned for their beauty but the ocean can be dangerous, particularly if you don’t know how to spot and escape the common hazards.

In 2025, Australia recorded the highest number of drowning deaths since records were started, raising concern from bodies like Royal Life Saving Australia and Surf Life Saving Australia.1 43% of drowning deaths occurred at beaches, with rip currents listed as Australia’s number one coastal hazards.

They’re responsible for more than one in three beach drowning deaths.2 This means it’s becoming increasingly important to educate yourself and your loved ones about how to recognise and escape a rip.

If you are caught in a rip, it’s important to stay calm and conserve your energy while you wait for assistance from the lifeguards.

What is a rip?

Rips are extremely common on Australian beaches, and knowing what they are and how to avoid them are key factors in beach safety.

A rip is a strong, narrow current that pulls out to the sea. They can be incredibly strong and they’re difficult to fight against.4

How can I recognise a rip?

Look for darker water, gaps between waves where water may be rushing back out to sea, sandy clouds of debris being pulled away from the shore, noticeably rippled areas surrounded by smooth water that shows currents moving in different directions, and fewer breaking waves as rip channels can appear where less waves break.5

3.7 million Australians have been caught in a rip in their lifetime.3 It’s a common risk when spending time in the water at the beach. Instead of panicking, familiarise yourself with the warning signs and strategies to escape or attract help if you end up caught in a rip.

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https://sls.com.au/national-drowning-report-2025/ https://sls.com.au/national-drowning-report-2025/ https://www.abc.net.au/news/2025-01-11/how-to-spot-a-rip-at-the-beach/104653036 https://beachsafetyhub.org.au/learn-&-play/beach-ocean-safety/what-is-a-rip-current/ https://www.surflifesaving.com.au/beach-safety/rip-currents/

Health moves

There are videos online that demonstrate what a rip looks like, so it’s a good idea to familiarise yourself with how the current can present itself. Experts recommend taking time to look for the visual cues when at the beach, as a rip won’t be immediately noticeable.6

What should I do if I’m caught in a rip?

Surf Life Saving Australia offers several strategies to help escape a rip. It’s crucial to stay calm, float, and conserve your energy. Struggling against the rip will only wear you out and it’s unlikely you’re going to escape the rip by fighting the current.

Then, raise your arm. This is a well-known distress signal that the lifeguards will recognise, and they should come to help you. If you have the strength to swim, move parallel along the beach, swimming towards breaking waves.

There has also been a recent decline in swimming skills, particularly for children in regional, remote, or migrant communities. This can create lifelong vulnerabilities in a country with so many bodies of water.9 You can do your part by educating yourself and your loved ones about water safety and taking the necessary precautions like swimming between the flags and supervising those who might be more vulnerable in the water.

Continue to reassess your approach while you’re in the water. Staying calm will help you to monitor your energy levels while you’re waiting to be rescued.7

What else should I know about beach safety?

One of the simplest ways to stay safe at the beach is to only swim at patrolled beaches, between the red and yellow flags.

You are taking a risk by swimming at an unpatrolled beach.

If there are no flags, that means there are no lifeguards patrolling, so swimming is not recommended.

Experts also advise against swimming alone, at night, or under the influence of drugs or alcohol. Children should always be supervised when swimming.8

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https://www.abc.net.au/news/2025-01-11/how-to-spot-a-rip-at-the-beach/104653036 https://beachsafetyhub.org.au/learn-&-play/beach-ocean-safety/what-is-a-rip-current/ https://www.royallifesaving.com.au/stay-safe-active/locations/beach-safety https://sls.com.au/national-drowning-report-2025/

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O O EW TR O PI C

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Alpinia enhances mental alertness & supports concentration

Nicotinamide riboside supports energy levels, NAD+ production & reduces free radicals formed in the body

Ask your Healthcare Professional for Cognition Performance+ Always read the label and follow the directions for use.

Health mind

The bond between brain and body Research continues to reveal the link between the gut and mind and how the stomach’s microbiome is linked to mental health. Naturopath and kinesiologist Janelle Zammit shares her insight to the gut-mind connection and provides tips on Summer foods and supplements to help nourish your body and boost your mood.

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he gut, also known as the ‘second brain’, is made up of 100 trillion microorganisms. The nickname derives from the fact that our gut has the ability to influence our mood, stress levels and brain function.1

There is growing evidence that the gut and the brain are deeply connected, showing that a person’s gut microbiome can directly affect their brain chemistry.

“Studies show that your gut can be the root cause of issues like depression, anxiety, brain fog, poor memory and low energy levels. The gut sends even more signals up to the brain than the brain sends down to the gut as it helps produce neurotransmitters like serotonin, dopamine and melatonin,” says Janelle.

Some trials have also found that the addition of probiotic supplements and changes to diet can improve mood and anxiety.2 →

52. https://www.nhmrc.gov.au/about-us/news-centre/trust-your-gut-how-microbiome-impacts-mental-health 53. https://unisa.edu.au/media-centre/Releases/2025/more-than-a-feeling-could-a-healthier-gut-improve-mental-health/

Some signs of poor gut and brain health include: •

Tiredness, poor concentration and poor motor control.

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Sluggish metabolism

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Weakens immunity, frequent colds and allergies

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Increases heart rate and headaches

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Issues with digestion, such as bloating, stomach pain, irritable bowel syndrome (IBS), constipation and leaky gut

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Mood issues like anxiety and tiredness

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Memory cognitive issues

Healthplus | Spring 2025

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Health mind

Power of prebiotics and probiotics Probiotic and prebiotic foods contain healthy microbes such as lactic acid bacteria that have been shown to help reduce inflammation and toxins in the gut, and improve mood, focus, brain function and lower anxiety.

“Some examples of foods with high prebiotics and probiotics are fermented foods like tofu, sauerkraut, miso soup, organic sourdough, kombucha, kimchi, natural probiotic yoghurt and some hard cheeses, such as mozzarella, cheddar and cottage-cheese,” says Janelle.

Healthy gut, healthy mind Ever wonder how the food that you eat can affect how you feel physically and mentally? Some foods contain properties that can contribute to nourishing the gut and improving mental health.

“Polyphenol-rich foods often consist of different vitamins and minerals such as vitamin A, B-6, C, K, magnesium and potassium, which are high in dopamine to boost happiness levels. Tryptophan-rich foods also help the gut microbes produce serotonin and dopamine,” says Janelle.

These include: • Polyphenol-rich foods: Fruit and vegetables such as beetroot, blueberries, eggplant, bananas, apples, avocados and leafy greens • Tryptophan-rich foods: Chocolate, oats, dates, chickpeas, milk, almonds, seeds, red meat and fish • Soluble and insoluble fibre: Asparagus, avocado, peas, beans, sweet potatoes, apricots, figs, apples, pears, oats, wheat bran and whole grains “Fibre also helps to regulate bowel movements by promoting the growth of beneficial bacteria in the gut.

Soluble fibre helps to add bulk to stools making them easier to pass through the digestive system and insoluble fibre helps to spread the passage of food through the stomach and intestines.”

Other beneficial foods include bone broth, which reduces bad bacteria and helps heal the gut, as well as ginger, chamomile and peppermint tea to reduce inflammation and improve digestion.

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Health mind

For a healthier gut, watch your intake of: • Caffeine

• Sugar

• Alcohol

• Preservatives

• Saturated fat

For an extra boost Supplements can contribute towards brain health and aid the production of serotonin and dopamine in the gut to improve memory and energy levels.

“Probiotics support the gut-brain axis, which is a two-way communication pathway to improve cognitive function, mood, and mental alertness.54 Studies have found that probiotics help reduce movement problems and may even slow brain decline,” says Janelle.

Supplements to boost your brain health: • B vitamins - vitamin B5 helps muscle contraction, memory, learning, and attention. Vitamins B9, B6 and B12 help with the production of serotonin and dopamine, which play a key role in mood regulation, brain function and health.

• Fish oils - important for brain and body function, such as memory and moving your muscles.

• Magnesium - reduces cortisol, bloating and pain, improves muscle control and reduces cramps.

The second brain What you eat can impact how you feel as a result of the gut-mind connection. Introduce some of these gut healthy foods and supplements into your diet and see how a happy stomach can lead to a happy mind.

54. https://www.mdpi.com/2306-5710/11/3/85#:~:text=Abstract,brain%20health%20remains%20poorly%20explored.

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Health mind

The art of slowing down: Finding calm during a busy Summer Busy social periods like the Summer months can come with increased stress, so it’s important to have a few strategies in hand to minimise risk of burnout.

Summer is often a busy time so it can be easy to neglect mental and physical health.

Mental fatigue can arise from prolonged cognitive overload, which increases cortisol levels and depletes decision-making capacity and impulse control.

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It’s important to balance social activities with structured lowdemand activities to give the mind and body time to rest and repair.

ummer in Australia brings the festive season, more outdoor social activities, and the end of the school and work year.

While a packed social calendar can be cause for excitement, more often than not, people don’t leave themselves enough time to rest and repair in between holiday activities.

For some, the festive season also brings increased emotional stress, so it’s important to have a few strategies in hand to minimise risk of burnout.

Ongoing stress and continual decision-making during busy work and social periods, like the festive season and warmer weather, means the prefrontal cortex is more easily overloaded.

As this is the part of the brain that makes decisions, decisionmaking can become quite poor.

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Health mind

What causes mental fatigue and how does it present?

Dr. Trish Richards, a registered Psychotherapist and Clinical Somatic Psychotherapist, says mental fatigue arises from prolonged cognitive overload and effort, which is common during busy periods.

“Cortisol builds up in our brain where our ability to react to something just slows down, and our ability to regulate our emotions actually becomes depleted” she says.

“It stops us being able to say, oh I shouldn’t react to that because our impulse control is reduced.”

Mental fatigue can also result in burnout, which manifests physically with symptoms like headaches or persistent fatigue.

“Often people might not realise they’re mentally exhausted but they’ll start having physical signs. They’ll get colds or aches and pains, such as a sore jaw, ankle or wrist,” says Dr. Richards.

There are also a lot of gastrointestinal issues caused by mental fatigue. Fatigue exhausts the adrenal glands, which help bolster the immune system, so risk of sickness and inflammation increases.

How to balance a busy Summer “It’s about having a mindful balance,” says Dr. Richards.

“People often go straight from work to functions at this time of year, they’ve had a glass of something or perhaps food that’s not right for their system, limited sleep, and then they get up and start the next day. So the idea is to schedule predictable, low-demand things like walking around the block.

This gives our system time to rest and repair.”

Dr. Richards stresses the importance of finding what works best for you. She says it’s important to recognise that while

social activities are great as social connection activates reward networks and lowers stress hormones, socialising also consumes self-regulatory resources.

Being aware if a certain social event will deplete you, and how to counter that depletion, is important. This will also depend on whether you’re an introvert or extrovert, as depletion will be at a different rate for different people.

“The thing we don’t do as a society in a structured way is to embrace sitting at home and giving your system a break from decision fatigue, this may mean watching your favourite television show, or playing with the dog, or whatever it is that helps you turn off the world, this restores system regulation” she says.

“It’s important to understand that the feeling of depletion and exhaustion is just going to get worse if you don’t schedule periodic, structured, predictable breaks.”

How can I make sure I’m actually resting?

Doom scrolling on social media is not restful. In fact, it actually activates and distracts the mind. Dr. Richards says to rest properly, the vagal tone, which is the activity of the vagal nerve, needs to have a break from evaluating tasks to support physiological and cognitive recovery.

The vagal nerve is a major part of the body’s “rest and repair” system. A high vagal tone is linked to better stress resilience and increased stress recovery.

“Through practicing breathing exercises, regular light exposure, having temperature cues to support sleep, and also having short, repetitive, low impact routines like walking or gentle stretching, all support your self-regulatory resources,” she says.

“We need predictable, organised moments where you’re going to step off the crazy train, make those moments part of your routine. That’s how we balance the ongoing rest, repair and restore that the mind and body needs.”

Healthplus | Spring 2025

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Pharmacy picks

What’s in store

Discover our round-up of products to keep you and yours in tip-top shape.

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Ferro-Grad C

Ferrogen Iron + Vitamin C

Ferro-Grad’s iron tablets help with the prevention and treatment of tiredness and fatigue associated with iron deficiency.

Ferrogen’s Iron + Vitamin C tablets are formulated for prevention and treatment of iron deficiency. The addition of Vitamin C helps to enhance iron absorption.

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Naturopathica FatBlaster Keto Fit Fire

Touchbio RSV, Flu A/B Covid19 Test

Helping you to achieve your keto goals, KetoFit Fire is designed to help you fire up ketosis.

Packed with keto-friendly ingredients such as coconut MCTs, L-Carnitine, guarana and green coffee bean extract, it is also dairy and gluten free.

In a single test, Touchbio Test can detect and differentiate between RSV, Influenza A/B, and COVID-19. The nasal swab test can be completed at home in just 15-20 minutes.

Always read the label and follow the directions for use.

Introducing Activated Therapeutics® The Activated Therapeutics® range offers your patients high-quality, scientifically-backed products for common health concerns — including menopause and heartburn.

Helps reduce the severity and frequency of heartburn Helps relieve the symptoms of menopause*

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Ask in-store about Activated Therapeutics®

Health by numbers 61.5%

1/3

30%

of Australians drink coffee almost every day1

of Australians over 70 years old take five or more different medications2

of Australian women live with migraines3

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56.7

million bananas would have to be eaten at once for the potassium levels to harmful5

degrees celsius in California is the hottest temperature recorded on Earth6

100K is how many times a day the human heart beats4

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https://www.abs.gov.au/statistics/health/food-and-nutrition/food-and-nutrients/2023 https://theconversation.com/older-australians-collect-an-average-of-31-pbs-scripts-a-year-new-research-261271 https://www.jeanhailes.org.au/news/worse-than-we-thought-new-data-reveals-1-in-3-women-live-with-migraine https://www.hri.org.au/health/learn/your-body/the-human-heart https://www.sciencefocus.com/science/how-many-bananas-would-i-need-to-eat-to-become-radioactive https://www.guinnessworldrecords.com/world-records/highest-recorded-temperature

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