Health Check Magazine Issue 10 March - April 2019

SLEEP

ISSUE 10 MAR | APR 2019

A GUIDE TO GETTING SOME SHUT-EYE

JOMO THE NEW FOMO

KEEPING UP WITH YOUR KIDNEYS

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CONTENTS Sleep is one of the four pillars of health and affects every aspect of your well-being; we asked our resident Blooms The Chemist Pharmacist to take us through the importance of sleep-wake homeostasis and maintaining your circadian rhythm to achieve optimal sleep. Winter is coming, so we set out to discover if there’s any truth to those Old Wives’ Tales about cold & flu (page 8) and included our top tips for preparing your immune system for the colder months (page 17). Plus, with Easter approaching, we explore the origins of chocolate and the best type of chocolate for you to (mindfully) indulge in (page 14).

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COELIAC DISEASE OR GLUTEN INTOLERANCE?

PHARMACIST FOCUS

WHY JOMO IS THE NEW FOMO

DARK DELIGHTS

WINTER IS COMING

LOWER YOUR DAILY STRESS

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HOW MUCH SLEEP SHOULD I BE GETTING?

OLD WIVES’ TALES

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A GOOD NIGHT'S SLEEP

BOOSTING BRAIN FUNCTION

KEEPING UP WITH YOUR KIDNEYS

WHAT'S ON

Disclaimer: All material included in Health Check magazine 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 health care professional prior to taking any action or inaction in relation to the content contained herein.

Editor: Annette Williams | Writer: Emily Facoory | Designer: Ivan Botic H E A LT H C H E C K M A G A Z I N E | M A R - A P R 2 0 1 9

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COELIAC DISEASE or GLUTEN INTOLERANCE? While a lot of people may have an intolerance to gluten or choose to cut it out of their diets, there is a marked difference between coeliac disease and gluten intolerance. It’s important to determine which side you fall on and to understand that gluten-free isn’t just a passing trend for some people.

Gluten relates to proteins that are found in foods such as wheat, rye and barley, allowing them to hold together, acting as a sort of glue. It’s commonly found in breads, cereals and pastas and if ingested can cause serious disruption to a person who can’t process it. Other grains such as buckwheat, quinoa and corn are safe to eat as they do not contain any gluten.1

COELIAC DISEASE Coeliac disease is an autoimmune condition where individuals cannot tolerate any form of gluten, which causes inflammation in the small intestine. Those with coeliac disease are born with a genetic predisposition, but the actual onset of the disease can occur at any time. Affecting on average one in 70 Australians, there is no cure for coeliac disease. Those who have the condition will remain sensitive to gluten throughout their lives and need to follow a gluten-free diet.2 It is also possible to have what is known as silent coeliac disease, where those affected have either no symptoms or present with only a few. Often these individuals go their entire lives without realising that they have the disease.

GLUTEN INTOLERANCE Gluten intolerance is less severe than coeliac disease and can be caused by a lack of digestive enzymes.

Often the only way to avoid uncomfortable symptoms is by adhering to a gluten-free diet.

Symptoms of both coeliac disease and gluten intolerance may include: • fatigue • mouth ulcers • stomach problems including vomiting, constipation and bloating • joint pains • iron deficiency anemia If you are unsure whether you have coeliac disease or gluten intolerance, it’s advisable to see your local GP for testing. Blood tests, small biopsies and undertaking the gluten challenge are methods used to determine a diagnosis. The gluten challenge requires the patient to consume a certain amount of gluten each day for a period of six weeks to monitor symptoms or effects.

For more information and resources on coeliac disease visit coeliac.org.au.

Coeliac Australia. https://www.coeliac.org.au/1,2

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ASK A PHARMACIST

Sleep Homeostasis and Circadian Rhythm

By the time you are 75 years old, you will probably have spent about 25 of those years asleep.

Scientists don’t fully understand why we need so much sleep, but good sleep is vital for your health and wellbeing. Regular, high quality sleep is important for brain function, emotional wellbeing, physical health, daytime performance and personal safety.

You can compare sleep to your banking account: if you take sleep out of your account, you must put it back in to restore the balance, and the total sleep lost is called your sleep debt. For example, if you lose three hours of sleep each night, you'll have a sleep debt of 21 hours for that week. To restore your sleep balance, you need at least two nights in a row of unrestricted good quality sleep.

HOW MUCH SLEEP SHOULD I BE GETTING?

On the other hand, the circadian rhythm regulates the timing of sleep and wakefulness throughout the day based on the light-dark cycle of day and night. In the mornings, with exposure to light, the body temperature rises, and the production of cortisol increases. In the evening, when it gets darker, melatonin levels rise and stay elevated throughout the night, promoting sleep. Simply put, the first process causes sleep, whilst the second regulates the daily rhythm of sleep.

The duration of sleep you need changes during your lifetime and varies from person to person. The following table provides a general guide based on your age:

Age

Recommended amount of sleep each day (hours)

Newborns (0-3 months)

14-17

Infants (4-11 months)

12-15

Toddlers (1-2 years)

11-14

Children (3-5 years)

10-13

School age children (6-13 years)

9-11

Teenagers (14-17 years)

8-10

Younger adults (18-25 years)

7-9

Adults (26-64 years)

7-9

Older adults (65 years)

7-8

WHAT CAN I DO TO GET REGULAR, QUALITY SLEEP?

Source: National Sleep Foundation US, 2015

WHAT ARE SLEEP-WAKE HOMEOSTASIS AND CIRCADIAN RHYTHM? Our sleep-wake cycle is regulated by two separate biological mechanisms: sleep-wake homeostasis and circadian rhythm (circa is the Latin word for “about” and diem is the Latin word for day). Sleep-wake homeostasis operates like a timer so that after a certain amount of time awake, it reminds the body that it needs to sleep i.e. the longer you've been awake, the stronger your desire for sleep becomes.

If your sleep-wake homeostasis and circadian rhythm are not aligned, you won’t be able to sleep well, no matter how tired you feel. This can be influenced by: genetics, food, stress (jet lag, irregular work hours), and exercise. Below are some tips to help you achieve regular and quality sleep: • Minimise fluctuations in your sleep-wake times to less than half an hour (even on weekends).

• Limit daytime napping.

• Obtain bright outdoor light exposure earlier in the day.

• Limit light exposure at night.

• Avoid heavy or spicy meals close to bedtime.

• Avoid caffeine later in the day.

• Monitor the effects of activities such as exercise, media, or work in the hours before bed and move them to earlier in the day if they're interfering with your sleep quality.

Regular, good quality sleep is extremely important, and you should prioritise your sleep so that your two vital components, sleep-wake homeostasis and the circadian rhythm, can help you perform at your best.

Hirshkowitz M, et al. National Sleep Foundation’s updated sleep duration recommendations: Final report. 2015. Sleep Health 1(4): 233-243

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INTRODUCING QV INTENSIVE WITH CERAMIDES Itchy, red, and irritated eczema skin is characterized by reduced levels of essential ceramides in the skin, impacting on skin barrier function.* The new QV Intensive with Ceramides range is a daily skin maintenance system containing a ceramide enriched moisturising cream to help reinforce the skin barrier, and a ceramide enriched cleanser formulated to help restore skin hydration.

Both QV Intensive with Ceramides Light Moisturising Cream and QV Intensive with Ceramides Hydrating Body Wash are: • Fast absorbing • Non-irritating, non-drying to the skin • Formulated with Niacinamide and Lactic acid • Designed for eczema prone skin For expert advice on your skincare needs speak to your pharmacist.

Where beautiful skin begins.

6 *Di Nardo A, Wertz P, Giannetti A, Seidenari S. Ceramide and cholesterol composition of the skin of patients with atopic dermatitis. Acta Derm Venereol. 1998. 78:27-30.

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PHARMACIST Sally Whiting FOCUS

Blooms The Chemist Mudgee

How long have you been a Pharmacist with the Blooms The Chemist network?

I have been a Pharmacist and part of the Blooms The Chemist network for eight years.

I worked at Blooms The Chemist Orange for 12 months before becoming a partner in the two Mudgee stores in 2011.

What made you want to become a Pharmacist?

I worked in a community pharmacy during high school and really enjoyed it, so I decided to study it at Uni. I wanted to be able to help people on a daily basis but also have a profession that was conducive to family life as well.

What is the most important thing you've learnt as a Pharmacist?

That every patient is different and to listen to people and their individual experiences. We are a regional area, and through my daily interactions with customers I’ve also learnt about cattle prices, farming practices, and wine making!

How do you like to relax or spend your free time?

I enjoy playing touch football and league tag. I also enjoy reading and spending time with family and friends.

What’s the best thing about your community?

The people who live here! I feel very lucky to live in our community and be able to raise my family here.

What are your favourite places to visit in your local community?

Coffee shops and wineries! I spend a lot of time at Glen Willow Sporting Complex as well, watching and playing sport.

What are five things you couldn’t live without?

Family, friends, coffee (I have two young children), Mudgee wine and my business partner Alex!

What’s your number one health tip?

Prevention is better than cure.

Your best quote to live by? ‘’When you wake up each morning be grateful you are waking up, take a breath, smile and say ‘all is well’. It will make your day a whole lot better.’’ – Jane Harris

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OLD WIVES’ TALES

We’ve all heard the folktales of our grandmothers, claiming that they hold the key to curing the common cold. You’ve either ignored them or believed them without thinking twice, but is there any fact behind the folklore?

FEED A COLD AND STARVE A FEVER In scientific circles, opinion is quite unanimous that you should in fact feed a cold. According to research, eating healthily can help generate heat and relieve symptoms, enhancing the type of immune response that kills the viruses or bacteria responsible for colds.1 However starving a fever has more mixed reviews by researchers. The phrase can be linked back to a 1574 dictionary by John Withals, claiming that "fasting is a great remedy of fever."2 People believed that expending energy on eating would hinder the body's response in fighting back against the fever. A study in 2002 claimed that fasting contributes to the protective response our bodies take when fighting against infection in fevers.3 Conversely other medical professionals assert that due to the increase in body temperature which accelerates the metabolism, you need to take in more calories as the fever expends more of your energy.4 While the jury’s still out on whether the old adage is true, it’s still advisable to maintain a nutritious diet while taking any required medication when you are sick. This allows your immune system to fight back.

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CAN CHICKEN SOUP CURE A COLD? Chicken soup has long been believed to be an effective way to help ease symptoms of the common cold. Many cultures around the world have praised its effectiveness, and while it does have its benefits, scientific research is still limited.

Chicken soup may contain ingredients such as garlic and ginger, two powerhouses known for their anti-inflammatory properties. Research suggests that a mild anti-inflammatory effect could be one way the soup reduces the symptoms of symptomatic upper respiratory tract infections.5 According to a study conducted in 1978, chicken soup can help increase nasal mucus velocity and nasal airflow resistance, however it only worked for five minutes and had a similar effect to hot water.6 So while chicken soup may work for the soul, it shouldn’t be considered a cure-all for the common cold.

DOES BEING COLD GIVE YOU A COLD? Surely you've heard your mother say 'Don't forget your jacket, otherwise you’ll catch a cold.’ While you probably have rolled your eyes, the phrase may have some truth to it. A study found that temperature does influence the functionality of our immune system in response to one of the most common cold viruses, rhinovirus.7 The lower the temperature the less chance our immune system has to protect our airway cells against the virus.8

But our surrounding environments can also influence whether we catch a cold. When the weather becomes colder we naturally spend more time indoors, so if we are in a confined space with others who may already have the virus then we are more susceptible to catching it. Cold dry air and confined spaces allow viruses to survive and spread in the air.9 With the cooler months on the way, pop into your local Blooms The Chemist for advice on how to prevent and manage a cold.

Van den Brink, G. R., van den Boogaardt, D. E. M., van Deventer, S. J. H., & Peppelenbosch, M. P. Feed a Cold, Starve a Fever? Clinical and Diagnostic Laboratory Immunology. 2002. 9(1), 182–183.1,3 Scientific American. https://www.scientificamerican.com/2,4 Rennard, Barbara O. et al. Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro. CHEST. 2000. 118(4), 1150 – 1157.5 Saketkhoo, Kiumars et al. Effects of Drinking Hot Water, Cold Water, and Chicken Soup on Nasal Mucus Velocity and Nasal Airflow Resistance. CHEST. 1978. 74, (4), 408 – 410.6 Foxman, E. F., Storer, J. A., Fitzgerald, et al. Temperaturedependent innate defense against the common cold virus limits viral replication at warm temperature in mouse airway cells.

Proceedings of the National Academy of Sciences of the United States of America. 2015. 112(3), 827-32.7,8 Davis, R. E., Dougherty, E., McArthur, et al. Cold, dry air is associated with influenza and pneumonia mortality in Auckland, New Zealand. Influenza and other respiratory viruses. 2016. 10(4), 310-3.9

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NEW

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EW N DISCOVER INNER BALANCE Probiotics tailored to support specific health needs

NEW

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Swisse Ultibiotic Daily Digestive Probiotic

Swisse Ultibiotic Daily Immune Probiotic

A premium quality formula specifically formulated to:

A premium quality formula specifically formulated to: • Reduce the severity of common cold symptoms • Maintain a healthy immune system to fight illness • Shorten the duration of colds and support a healthy recovery

• Support healthy digestion and maintain gastrointestinal health • Help restore friendly intestinal flora • Support immune system defence

Always read the label. Use only as directed. Nutritional supplements may only be of assistance when dietary intake is inadequate.

Check product label for storage details.

CHC73421-1218

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Always read the label. Use only as directed. If symptoms persist consult your healthcare professional. Nutritional supplements may only be of assistance when dietary intake is inadequate.

Check product label for storage details.

CHC73422-1218

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Swisse Ultibiotic Daily IBS Probiotic A premium quality formula containing Lactobacillus plantraum (229V), specifically formulated to: • Help relieve symptoms of medically diagnosed Irritable Bowel Syndrome (IBS) • Relieve abdominal pain and discomfort • Help reduce abdominal bloating • Maintain a healthy gastrointestinal system

Always read the label. Use only as directed. If symptoms persist consult your healthcare professional. Nutritional supplements may only be of assistance when dietary intake is inadequate.

Check product label for storage details.

CHC73424-1218

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WHY

IS THE NEW FOMO THERE’S NO DOUBT SOCIAL MEDIA HAS SOME WONDERFUL BENEFITS BUT IF YOU’RE FINDING YOURSELF PLAGUED WITH FEELINGS OF ANXIETY, INADEQUACY OR UNHAPPINESS THE MORE YOU SCROLL, YOU MAY BE EXPERIENCING FOMO.

W

shame into satisfaction as we find the joy in doing what truly matters.

The term FOMO (Fear of Missing Out) was coined in 2004 by author Patrick J. McGinnis. FOMO can be defined as the fear of not being included, where the constant need to be in the loop detracts from the enjoyment of the present. This is where JOMO (Joy Of Missing Out) has emerged as a welcome and healthier alternative to FOMO.

NEW

Self-care is an integral part of JOMO, helping us to understand what works best for us as individuals and how we can better treat ourselves. There are numerous ways to practise JOMO:

Social media has been a driving force of FOMO, with the uptake of Instagram and Facebook contributing to our feelings of missing out. Carefully curated images that portray exciting and adventurous lives can increase our feelings of inadequacy. Our near-constant state of connection ensures we are acutely aware of our old colleague’s amazing promotion, brother-in-law’s brandnew boat, or best friend’s incredible six-week trip around Europe. By constantly looking outward, we become less able to reflect on what we do have in the present moment. Consistently focusing on a lack of something or measuring our lives and accomplishments against someone else’s highlight reel can lead to feelings of anxiety and unhappiness.

JOMO encourages us to embrace our present reality and find contentment in what we have in this moment, instead of desiring external values. It allows us to feel positive about taking a digital detox, saying no to events we don’t really want to attend, and feel justified in our reasons for refusing. JOMO inspires us to identify what’s important to us and what we really want from life, not what we think we should based on society’s expectations. Those of us who've embraced the concept of JOMO find it can transform the feelings of guilt and

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• Practise saying ‘no’ more often and process any feelings of guilt or anxiety this may produce.

• Acknowledge the things you’re grateful for, instead of focusing on the things you think you’re missing out on.

Making a gratitude list can remind you of the positives and you can easily refer to them when feelings of FOMO arise.

• Limit your screen time or use an app to help you track how you spend your time when using your smartphone.

• Rediscover a hobby that used to make you happy.

• Spend time only with people you genuinely want to interact with.

• Prioritise sleep and exercise in your diary, as these are just as important as your other commitments.

Whilst it can be increasingly difficult to separate ourselves from the digital world and the expectation to be constantly contactable and connected, it shouldn’t come at the expense of your wellbeing. Practice the art of truly being in the moment and experience ‘real life’, enjoying where you are, who you’re with, and what you’re doing.

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Science continues to uncover just how important sleep is for our overall health and wellbeing. Affecting all facets of our wellbeing, from the physical to the psychological, lack of sleep can have a profound effect on our ability to function at an optimal level.

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WHY IS SLEEP SO IMPORTANT?

Lactium

When we sleep, our body regenerates and repairs, helping us heal and recover for the day ahead. Our brain remains active while we slumber, working to help us reorder and retain information and memories from that day. Cortisol (stress hormone) levels decrease, and the immune system releases inflammation-fighting proteins.

These processes are interrupted if you aren’t getting enough sleep, and if this occurs on a regular basis, it can put you at an increased risk of developing long-term health problems, such as heart disease, depression and obesity.1 Our productivity also suffers along with our memories as research shows that only getting five hours of sleep a night can negatively affect your brain’s ability to remember important information.2

Lactium, a type of amino acid chain derived from milk, is said to help lower stress levels and foster relaxation.5 Research states that “the use of lactium as a sleeping aid originates from the observation that milk calms and soothes newborns.”6 It is also said to help with heart rate and blood pressure regulation, leading to the improvement of sleep quality.6 This is why a warm glass of milk is such a popular bedtime drink!

WAYS TO PRIORITISE SLEEP

Chamomile

Make a habit of going to bed at the same time every night, and waking at the same time each morning, even on weekends. iPhone’s ‘Bedtime’ function in the alarm clock app makes it easy for you to achieve this goal. Just set what time you’d like to get up, how many hours of sleep you need, and when you’d like a bedtime reminder; your phone will do the rest and remind you at the set time when you should start getting ready for bed. It has an entirely different set of alarm tones, too, with soothing pleasant options like 'birdsong'.

Blue light is now one of the most common factors impacting our sleep. As our preference for technology grows, we are continually exposed to the blue light emanating from the screens of our multiple devices.

Research states that blue light exposure at night-time has a more powerful effect on suppression of melatonin than any other coloured light.3 Most smartphones now come with a ‘night mode’ option that reduces blue light. It’s also wise to set aside your phone or tablet an hour before retiring for the night.

SUPPLEMENTS If you find yourself with a consistent late bedtime or experience difficulty falling asleep, there are various supplements that may help.

Magnesium Magnesium has often been promoted as beneficial for a good night’s sleep, helping to relax the muscles and calming the nervous system to help prepare you for rest. Insomnia is said to be a common symptom of magnesium deficiency, with people often waking more frequently during the night.4 Your body does not produce magnesium so it’s vital that you get it from external sources such as dark leafy greens, meat, wholegrains and supplements if necessary.

Melatonin Controlled by our body clock, melatonin is a hormone that dictates our sleep and waking patterns. Increasing at night, melatonin helps to prepare your body for optimal sleep, with levels falling in the morning to help you become more alert.7 An ancient medicinal herb, chamomile has been commonly used to treat a range of ailments, including inflammation, gastrointestinal disorders and insomnia.8 According to research, chamomile is regarded as a “mild tranquillizer and sleep-inducer, due to the flavonoid that binds to receptors in the brain." 9

IS IT A SLEEP DISORDER? If you‘re finding that you just can’t sleep properly regardless of what you do, then you may have an underlying condition such as sleep apnoea. Sleep apnoea is a chronic health condition where breathing may be limited or stop altogether during sleep. Symptoms include snoring, tossing and turning, waking up several times throughout the night, and feeling chronically tired or exhausted during the day. The condition is also linked to high blood pressure, Type 2 diabetes, and obesity.

An at-home sleep test can determine if you have sleep apnoea; ask your local Blooms The Chemist for more information on this condition and testing options.

Medic, G., Wille, M., & Hemels, M. E. Short and long-term health consequences of sleep disruption. Nature and science of sleep. 2017. 9, 151-161. 1 , 2 Harvard Health Publishing. https://www.health.harvard.edu/stayinghealthy/blue-light-has-a-dark-side 3 The Sleep Doctor. https://www.thesleepdoctor.com/2017/11/20/ magnesium-effects-sleep/ 4 Scholey, A., Benson, S., Gibbs, A., Perry, N., Sarris, J., & Murray, G. Exploring the Effect of Lactium™ and Zizyphus Complex on Sleep Quality: A Double-Blind, Randomized Placebo-Controlled Trial. Nutrients.

2017. 9(2), 154. 5 Sanesco Health. https://sanescohealth.com/sleep-lactium/ 6 Sleep Health Foundation. https://www.sleephealthfoundation.org.au/ pdfs/melatonin.pdf 7 Srivastava, J. K., Shankar, E., & Gupta, S. Chamomile: A herbal medicine of the past with bright future. Molecular medicine reports. 2010. 3(6), 895-901.8 , 9

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CHOCOLATE IS A DELICACY THAT FEW OF US CAN RESIST AND WITH EASTER RIGHT AROUND THE CORNER, WE THOUGHT IT WAS THE PERFECT TIME TO DELVE RIGHT INTO THE ORIGINS OF THIS MAGICAL CONCOCTION. FOOD OF THE GODS Chocolate has its origins in the cacao tree found in South America. According to Mayan legend, the god Quetzacoatl delivered the first cocoa tree to mortals. The ancient Mayans used the beans mixed with chili peppers to create a spicy drink and believed that ‘xocolatl’ (the word ‘chocolate’ is believed to be derived from this Mayan word) was the food of the gods. Chocolate was accessible to all Mayans, however when the Aztecs gained control over Mayan society, chocolate was reserved for special occasions and only consumed by elite individuals. The beans were also

used as a form of currency for the Aztec civilisation.

After the Spanish conquered the Aztecs, chocolate was kept secret for almost 100 years before other European countries caught on.

Throughout the next 500 years, chocolate was introduced to the wider world, with connoisseurs transforming its form from liquid chocolate to the solid blocks which we are fond of today. In 2016, 68.4 per cent of Australia’s population (or just over 13.5 million people aged 14-plus) ate at least one piece of chocolate over a four-week period, with chocolate bars being the most popular.1

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A MODERN TREAT Chocolate today has many forms, finding its way into some health products and superfoods.

The term cacao refers to the raw products that have come from the cacao bean. Often made into cacao powder, it has a higher antioxidant content than any other form of chocolate as it is not as heavily processed as the others. Cacao beans are rich in magnesium, which supports healthy muscles and bones, and flavanols which have shown promise in lowering blood pressure2 and improving thinking skills3. Cacao tastes slightly bitter and can be added to smoothies, sprinkled over fresh fruit, or added to other dessert recipes for a rich, unique flavour.

Cocoa powder on the other hand is highly processed, with the raw cacao bean roasted at high temperatures, depleting much of its nutritional value. Often containing more sugar, fat and hydronated oils, you can swap out cocoa powder for cacao powder for a healthier alternative.

Milk chocolate is the classic staple in any chocolate lover’s diet while white chocolate is shrouded in debate.

White chocolate doesn’t actually contain any cocoa solids which is the main ingredient of raw chocolate, so there are varied opinions over whether it qualifies as a form of chocolate.

Dark chocolate usually contains the highest content of cocoa solids, resulting in a richer, more bitter flavour.

The higher the content of cocoa (from 30% to above 80%) the more bitter it will be.

Heralded as the fourth type of chocolate, its flavour is said to be similar to berries even though no berries or flavours are added.

It comes as no surprise that dark chocolate is considered to be the healthiest chocolate of them all. Rich in flavonoids (plant chemicals found in foods), dark chocolate may help to boost antioxidant levels and lower inflammation.4 To gain the benefits of dark chocolate, its best to stick with varieties that are 70% or higher in cocoa content.

Dark chocolate may also assist in lowering the risk of coronary heart disease, as studies have shown that a higher consumption of dietary flavonoids is associated with a lower risk of the disease.5 It can be incredibly tempting to chow down on all manner of chocolate delights at this time of year, but for the sake of your health, it’s always advisable to indulge in moderation, choose healthier options when possible, and chat to your GP or healthcare professional for more advice on diet and food choices.

Bandt. http://www.bandt.com.au/marketing/study-aussies-chocolateconsumption-soars-new-highs 1 Body and Soul. https://www.bodyandsoul.com.au/nutrition/nutritiontips/cacao-a-guilt-free-treat/news-story/156b8bb7b1408b3c2dcea651 adfb6fdd 2, 3 Harvard Health Publishing. https://www.health.harvard.edu/blog/cocoasweet-treat-brain-201502057676 4, 5

A new type of chocolate was introduced to the world in 2017 called Ruby, made from the Ruby cocoa bean.

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BOOSTING BRAIN FUNCTION Feel your concentration dwindling and your memory getting a bit foggy at certain times of the day? Your brain could be overworked and underfed. Incorporate these tips into your everyday life to whip it back into shape.

You may already be aware of the most common ways to enhance your brain power, such as eating brain-friendly foods like oily fish and berries, and trying brain teasers such as sudoku. But there are other less obvious ways to increase the capability of your brain.

CHANGING YOUR EXERCISE ROUTINE

If your brain is in a funk, then switching up your exercise routine is a great way to recharge your batteries. We all know how beneficial regular exercise is, helping to reduce stress and anxiety. Research also shows that exercise helps to improve our memory and cognitive function, reducing the risk for diseases such as Huntington’s, Alzheimer's and Parkinson’s.1 Changing your routine can have an added advantage as not only will you be learning a new skill, you will be increasing the plasticity of your brain. Interneurons in the brain (which are associated with action and decision-making) play a role in maintaining brain plasticity, ultimately improving the efficiency of learning.2 SWITCH UP YOUR LEARNING STYLES

Most of us were only taught one or two ways of learning in school and as we progressed through to adulthood our preferred learning style became ingrained. But changing the way you approach and soak up new information can improve the way your brain functions. There are four main learning styles: visual (seeing and looking), aural (hearing and listening), verbal (reading and writing) and kinaesthetic (touching and feeling).

Visual refers to images, colours and graphs while aural learners work best with sounds and the spoken word.

Verbal learners love language and find that they absorb information best through reading and writing. Kinaesthetic relates to a more practical approach of learning with people preferring a more hands on, tactile experience.

If you are a visual learner, try listening to more audiobooks to boost your aural skills. Or if you’re a more hands on learner, pick up a book to enhance your theoretical knowledge.

USING THE ‘CHUNKING TECHNIQUE’

A simple trick that will help your memory function at an efficient level, chunking is a technique that finds patterns in items, so the brain can better remember them. The best way to remember a phone number for example, is by grouping the numbers together such as 01 5670 3331 instead of one continuous line (e.g. 0156703331). As our brain is wired to pick up connections and look for patterns, this approach is great to incorporate in your everyday life.

LUCID DREAMING

Look into learning the act of lucid dreaming. Lucid dreaming occurs when you are aware that you are dreaming, in the midst of a dream. Many people who strive to master lucid dreaming do so with the intention of learning to control how the dream unfolds. According to some studies, lucid dreamers have larger brain structures in the anterior prefrontal cortex which links to a higher state of thinking and self-awareness.3 Gomez-Pinilla, F., & Hillman, C. The influence of exercise on cognitive abilities. Comprehensive Physiology. 2013. 3(1), 403-28. 1 Medical Express. https://medicalxpress.com/ 2 Dream Studies. http://dreamstudies.org/ 3

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WINTER IS COMING Start prepping for cold and flu season NOW

As we head into cold and flu season, it’s important to prepare your immune system for the fight ahead. The ingredients listed below have been known to reduce the effects of the common cold, helping people to land on their feet much quicker.

VITAMIN C has long been a sought-after supplement in the management of colds and flu. Research has found that the vitamin can help to reduce the severity and duration of a cold, decreasing recovery time by an average of 8% in adults and 14% in children.1 Vitamin C deficiency can weaken the immune system, making you more susceptible to catching an infection. Along with supplementation you can also ingest vitamin C through foods such as oranges, lemons, red capsicums and kiwi fruit.

MANUKA HONEY is made from the manuka plant, native only to New Zealand. It has

been commended for its antibacterial properties, setting it apart from ordinary honey.2 It’s often been used as a remedy for a sore throat, soothing the inner lining of the throat and killing off bacteria.3

IVY LEAF originates from the leaves of the plant Hedera helix L and is commonly used in herbal medicines. It’s shown to have anti-viral and anti-inflammatory properties and is often commonly used for the treatment of coughs and bronchitis.4 Research states that the ivy leaf helps the airways to expand, allowing people to breathe more easily.5

When we catch a cold, our symptoms are often milder than when we have the flu. Sore throats and runny noses are the most common signs of a cold. The flu can also have similar symptoms, but these can sometimes result in more serious health problems such as bacterial infections or pneumonia.6 It’s important to consult with your doctor to determine if you have a common cold or the flu, so you can decide on the best treatment.

Flu vaccinations are recommended for groups at higher risk of complications from influenza, including children (six months to five years), pregnant women, people aged 65 and over, Aboriginal and Torres Strait Islander people 15 and over, and people aged five and over living with medical risk conditions. 7 Chat with your local Blooms The Chemist Pharmacist about warding off colds and flu. Selected Blooms The Chemist stores offer Pharmacistadministered flu vaccinations without a prescription or booking. Check with your local Blooms The Chemist for the best time for your flu vaccination.

Healthline. https://www.healthline.com/nutrition/does-vitamin-c-help-with-colds#section1 Healthline. https://www.healthline.com/nutrition/manuka-honey-uses-benefits#section2,3 Helsana. https://www.helsana.ch/en/blog/ivy 4 Semantic Scholar.https://pdfs.semanticscholar.org/ a2b1/25b7d402255376e65a31e-58398867c95a5c4.pdf 5 Centers for Disease Control and Prevention. https://www.cdc.gov/flu/about/qa/coldflu.htm 6 NSW Government. https://www.health. nsw.gov.au/immunisation/pages/ seasonal_flu_vaccination.aspx 7

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Keeping Up with Y CHRONIC KIDNEY DISEASE AFFECTS 1 IN 10 AUSTRALIAN ADULTS (1.7 MILLION PEOPLE) AND CONTRIBUTES TO 1 IN 9 DEATHS.1 ACCORDING TO RENAL PHYSICIAN, JONATHAN H ERLICH, THERE ARE NO MAIN SYMPTOMS OF CHRONIC KIDNEY DISEASE UNTIL IT BECOMES QUITE ADVANCED. SO, IT’S IMPORTANT THAT YOU’RE KEEPING UP WITH YOUR KIDNEYS NOW TO AVOID ANY LATER COMPLICATIONS. Approximately the size of our fists, our kidneys rest on either side of our spine.

These two bean-shaped organs’ main role is to filter our blood. They sift through the water and waste to allow purified blood to flow through the rest of our bodies and the waste to be passed out by urination. Along with controlling the creation of red blood cells, they also help to maintain normal blood pressure levels.

In 2019, there is a mix of factors that can contribute to kidney disease including obesity, hypertension, diabetes, a history of smoking and hyperlipidaemia (a medical condition where there are high levels of fat particles in the blood).

Erlich says that the simplest test to determine if someone has kidney disease is a urine analysis and a blood test to determine the level of creatinine and urea, which help determine how the kidney is functioning. The next step as required would be renal imaging with an ultrasound.

According to research from 2012-13, almost one in five (17.9%) Aboriginal and Torres Strait Islander people aged 18 years and over had indicators of chronic kidney disease.2 “Indigenous Australians and people who live in socioeconomically disadvantaged areas seem to be more affected by kidney disease. These groups of individuals have higher rates of diabetes and generally poorer health,” Erlich says.

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h Your Kidneys “Also, people with chronic disease often become more socially disadvantaged so the situation can become circular and self-sustaining.”

To keep our kidneys in peak condition, Erlich advises we maintain a healthy lifestyle and a balanced diet. He also recommends getting your blood pressure checked regularly, particularly if you have a family history of high blood pressure, diabetes, heart attack or stroke. Minimising your intake of alcohol and avoiding smoking are also factors to be considered when taking better care of your kidneys.

“While it is wise to avoid dehydration, there is not much evidence that drinking lots of fluid actually helps.

The one exception may be for people with kidney stones.”

“People should also be cautious about using over the counter antiinflammatory agents (NSAIDS) such as Ibuprofen and Naprosyn as these can reduce kidney function in patients with underlying kidney disease. A few doses for acute pain may not be an issue but longer-term use or use in association with dehydration can have negative effects on the kidneys,” Erlich says.

Visit your GP if you have any concerns about your kidneys and visit your local Blooms The Chemist for a free blood pressure evaluation check, part of our Health Check program.

Australian Institute of Health and Welfare. https://www.aihw.gov.au/reports-statistics/health-conditions-disability-deaths/chronic-kidneydisease/overview 1 Australian Bureau of Statistics. http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4727.0.55.003~2012-13~Main%20 Features~Chronic%20Kidney%20Disease~113 2

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AUSTRALIA’S #1 SLEEP BRAND*

HELPS RELIEVE SLEEPLESSNESS *Source: Aztec Scan Sales, AU Grocery Pharmacy, Dietary Supplements, Sleep Value by Brand, MAT to 16/12/18.

Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional.

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EASY WAYS TO LOWER YOUR DAILY STRESS

STRESS IS AN INEVITABLE PART OF LIFE, SOMETHING THAT WE REALLY CAN’T ESCAPE COMPLETELY. SOMETIMES EVEN THE MOST ORDINARY DAILY TASKS CAN FEEL LIKE BURDENS THAT YOU CAN’T CONTROL. TRY THE FOLLOWING TIPS TO MAKE A START ON MANAGING YOUR STRESS.

MEDITATE We know the benefits of meditation: a clearer mind, improved concentration and a better mood. So why haven’t you incorporated it into your life yet? If you don’t have the time, then centre yourself daily by taking deep breaths while you’re doing the dishes or hanging out the laundry. Wake up 15 minutes earlier and find a spot to sit and relax, centre your mind into the present moment and let your thoughts fall away as you concentrate on your breathing. Or try one of the many apps available that offer guided meditation exercises; simply choose the length of the meditation to suit your schedule.

PLAN AHEAD By creating a list of your prioritised goals for the day ahead, you’ll be more organised and determined to keep on track. You’ll also be more equipped to deal with distractions, and won’t have a hard time finding your way back to your tasks when you are waylaid. Before you go to bed, make a list of things you need to do for the following day, ranking them in order from most important to least important.

JOURNAL Dealing with a stressful situation? Instead of bottling it up inside and increasing your stress hormones, vent to your heart’s content in a journal. By writing and reading through your worries, you have the chance to release them. Getting them out of your system can be cathartic and help you understand any triggers behind the situation.

WAKE UP EARLIER If your mornings are constantly rushed, you’re starting the day in a state of pressure. Waking up earlier gives you plenty of time to accomplish any tasks you need to complete before heading out the door. The trick to teaching yourself to wake up earlier is to set your alarm back by gradual increments. If you usually wake up at 7am and want to start your day at 6am, set your alarm back by 10 minutes each morning so your body can slowly get used to the change.

It’s also a great idea to organise yourself the night before; lay out your clothes, pre-pack your lunch, prep your breakfast, and organise your bag so you have less to worry about completing in the morning rush.

LISTEN TO MUSIC Music is known to have a calming effect, helping listeners to relax and clear their minds.1 Celtic and Native American music is among the best at relaxing the mind. Music with an upbeat tempo is said to increase positivity and alertness while a slower tempo is great for a more relaxed state.2 Instrumental music such as piano or classical guitar can help, but as everyone has different tastes in music, pick a genre that you know makes you feel good.

Thoma MV, La Marca R, Brönnimann R, Finkel L, Ehlert U, Nater UM. The Effect of Music on the Human Stress Response. 1 Newton RL, ed. PLoS ONE. 2013;8(8):e70156.1, 2

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WHAT’S ON IN YOUR BLOOMS THE CHEMIST Chat with your Pharmacist about our range of Health Services available in-store to help you get a handle on your health.

MARCH SLEEP APNOEA TESTING One in four Australian adults are at risk of developing sleep apnoea with the condition effecting approximately 10% of females and 25% of males.1 Sleep apnoea can affect anyone, though your risk is higher if you are obese, over 65 years of age or have a family history of the condition. Symptoms can include snoring, irritability or falling asleep during the day.2 An at-home sleep test can determine if you have sleep apnoea; ask your local Blooms The Chemist for more information on this condition and testing options.

APRIL FLU CLINICS Available at selected stores, a qualified nurse will be available to administer the flu vaccine.

You can book ahead with your local Blooms The Chemist.

PHARMACIST-ADMINISTERED FLU VACCINATIONS Selected Blooms The Chemists offers Pharmacist-administered flu vaccinations without a prescription or booking. Check with your local Blooms The Chemist store for the best time to pop in for your flu vaccination.

WHAT’S ON IN YOUR COMMUNITY Kidney Health Week Australia 5 - 11 March International Women's Day 8 March Mind Body Spirit Festival (Brisbane 8 - 10 March, Sydney 4 - 7 April) World Health Day 7 April World Immunisation Week 24 - 30 April World Wish Day 29 April – The anniversary of the wish that inspired the

founding of Make-A-Wish, World Wish Day is an international day of celebration to raise funds to transform the lives of really sick kids around the world. Chat with your local Blooms The Chemist to see how you can be part of World Wish Day! Healthy Sleep. https://www.healthysleep.net.au/sleep-apnoea-in-australia/ 1 Snore Australia. https://www.snoreaustralia.com.au/obstructive-sleep-apnoea.php 2

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NEW SOUTH WALES ALBION PARK ALBURY ALBURY WEST END BALLINA BANKSTOWN GRAND MARKET BANORA POINT BATHURST CHASE BATHURST STOCKLAND BELMONT CENTRAL BELMONT CITI BLACKTOWN BURWOOD CAMDEN CARRINGTON COOGEE CRONULLA DAPTO DUBBO EDGECLIFF ERINA FIGTREE FORESTVILLE GORDON GOULBURN GOULBURN MARKETPLACE GOULBURN NORTHSIDE GRAFTON GREEN HILLS GRIFFITH KARABAR KIAMA KINGSFORD LEICHHARDT LISMORE LITHGOW MAITLAND MARRICKVILLE MAYFIELD MILLER MIRANDA MITTAGONG MUDGEE MUDGEE SOUTHSIDE NORTHBRIDGE NOWRA NOWRA JUNCTION

02 4256 4610 02 6021 3161 02 6021 3713 02 6686 9202 02 9709 2831 07 5524 2166 02 6331 2599 02 6331 9033 02 4945 4927 02 4945 8878 02 9621 3290 02 9744 9508 02 4655 9370 02 4655 8857 02 9665 5158 02 9523 6877 02 4262 2122 02 6882 4853 02 9328 1316 02 4365 1155 02 4229 5847 02 9451 5051 02 9498 2587 02 4821 2186 02 4821 2260 02 4821 1980 02 6643 1241 02 4934 7078 02 6962 2527 02 6297 3670 02 4232 1046 02 9663 3900 02 9560 9808 02 6621 4000 02 6352 2141 02 4933 5533 02 9560 2350 02 4967 2211 02 9607 7204 02 9524 7691 02 4871 1818 02 6372 4227 02 6372 9500 02 9958 8646 02 4421 3946 02 4421 3175

ORANGE PADSTOW PENRITH PLAZA PENRITH NEPEAN CENTRO QUEANBEYAN RAYMOND TERRACE RICHMOND SARATOGA SAWTELL SHELLHARBOUR SINGLETON HEIGHTS SOUTH WEST ROCKS SPRINGWOOD ST IVES SURRY HILLS SURRY HILLS CROWN STREET TAMWORTH TOORMINA TOP RYDE TWEED CITY CENTRAL TWEED CITY TRANSIT WAGGA MARKET PLACE WAGGA STURT MALL WARILLA WINDSOR WINDSOR CABLE STREET WINDSOR RIVERVIEW WOONONA WYONG YOUNG

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QUEENSLAND BUNDABERG GLADSTONE HELENSVALE KINGAROY LAKESIDE THE PINES

07 4152 5088 07 4972 1992 07 5519 3633 07 4162 3777 07 5534 3604 07 5598 1415

VICTORIA CASEY CENTRAL CRANBOURNE

03 9704 8166 03 5996 2254

WESTERN AUSTRALIA GERALDTON FOUNTAINS NORTH PERTH PORT COOGEE

08 9921 1755 08 9328 5762 08 6166 4350

Please refer to our website for up to date store listings

Visit our website bloomsthechemist.com.au Conditions: We reserve the right to correct any errors or misprints. Some products may not be available in all stores. We reserve the right to limit quantities. Products may vary from images shown. Blooms The Chemist Management Services Limited A.B.N 64 003 584 718

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Visit our website bloomsthechemist.com.au

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