Health Check Magazine Issue 12 July - August 2019

BALANCING HORMONES FOR FERTILITY ASK A PHARMACIST

ISSUE 12 JUL | AUG 2019

CHRONIC PAIN

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BOOST YOUR

IMMUNE SYSTEM

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JOINT SUPPORT

VitaScience Joint Support contains a combination of glucosamine and Ginger to help maintain joint health. vitascience.com.au

Always read the label. Follow the directions for use.

CHC73629-0419

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CONTENTS

In this issue, learn about the importance of balancing hormones for fertility with our resident naturopath Peta Teuma (page 16). With one in five Australians living with chronic pain, we explore types and causes of chronic pain and pain management options with Blooms The Chemist Pharmacist Casey Shannon (page 8). Can you name the Four Pillars of Health? We discuss the importance of these vital aspects impacting overall wellbeing on page 7. Plus, read about our recent trip to the town of Young, NSW, where our brand ambassador Steve Waugh and his son Austin hosted a hands-on Cricket Clinic for 40 enthusiastic junior cricketers, including a growing number of female players (page 20).

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PHARMACIST FOCUS

ASK A PHARMACIST: CHRONIC PAIN

SELF MONITORING YOUR BLOOD GLUCOSE

SUPPORT YOUR IMMUNE SYSTEM

FACE YOUR FEAR

2019 CHARITY GOLF DAY

7 11

FOUR PILLARS OF HEALTH

WINTER ESSENTIALS

14 16 20 23

THE POWER OF BODY LANGUAGE

BALANCING HORMONES FOR FERTILITY

OUR PEOPLE OUR COMMUNITY

BLOOMS THE CHEMIST

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 | J U L- A U G 2 0 1 9

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FAST & EFFECTIVE

DOUBLE ACTION PAIN RELIEF

MAXIGESIC® is a unique patented combination of paracetamol and ibuprofen that provides fast and effective double-action relief from a wide range of pain.

MAXIGESIC® was developed by Perth-born scientist Hartley Atkinson, and was the first paracetamol/ibuprofen combination introduced to Australia.

It is now the best-selling paracetamol/ibuprofen combination in Australia1, and this world-first specific formulation from Down Under is expanding around the world.

MAXIGESIC® combines the two most trusted and commonly used pain ingredients as a patented combination of paracetamol 500mg and ibuprofen 150mg in a single tablet. These ingredients work through different metabolic pathways in the body to help relieve pain and inflammation.

With MAXIGESIC® you can take 1–2 tablets every 6 hours, up to a maximum dose of 8 tablets daily, to help relieve your pain. This is different to other paracetamol/ibuprofen combination products available in pharmacies which have a maximum dose of 3 tablets per day. Because of this, MAXIGESIC® is the only pain relief that provides the maximum recommended daily over-thecounter dose of paracetamol and ibuprofen, if required*.

MAXIGESIC® helps reduce fever and provides double-action pain relief from: } } } } } } }

Headache Migraine headache Tension headache Period pain Backache Muscular pain Toothache

} } } } } }

Dental pain Mild osteoarthritis Rheumatic pain Tennis elbow Sinus pain Sore throat

MAXIGESIC ® is only available in pharmacies, in a range of pack sizes, so ask your local pharmacy staff about MAXIGESIC ® and whether it is suitable for you. *2 tablets of MAXIGESIC® taken every 6 hours over a 24 hour period (8 tablets maximum).

www.maxigesic.com.au Always read the label. Do not use if you have a stomach ulcer, impaired kidney function, heart failure, are allergic to non-steroidal antiinflammatory medicines, are pregnant or trying to become pregnant.

If symptoms persist talk to your healthcare professional. Follow the directions for use. Incorrect use could be harmful.

AFT Pharmaceuticals Pty Ltd, Sydney. Patent No. 2005260243.

AVAILABLE IN BLOOMS THE CHEMIST STORES ASMI 29825-0219 References: 1. Data source: IRi Pharmacy scan data – unit and dollar sales, MAT to 23/12/18.

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PHARMACIST Claudia Sampson FOCUS

Blooms The Chemist Ballina

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

I’ve been a Pharmacist for 16 years and with Blooms The Chemist for 11 years.

What made you want to become a Pharmacist?

I was originally a registered nurse and I was fascinated by the medication interaction and efficacy, so I quit my job in rural Queensland to study pharmacy.

The most important thing you’ve learnt as a Pharmacist?

Empathy; being able to understand the feelings of another is so important to me as it really helps me to see the situation or problem from the other person’s point of view. I also think it’s incredibly important to see the shades of grey in life; not everything is black and white.

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

I like to relax by spending time with my family and friends, travelling and going to the gym and exercising.

What’s the best thing about your community?

The best thing about Ballina is that everyone is relaxed and friendly; there’s a real sense of connection within our community and it's such a lovely thing to see and experience every day. I feel lucky to be able to work in an environment where I am able to meet all these wonderful people and hear their stories.

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

My favourite places to visit are Angels Beach and walking to North Wall at sunrise. Ballina is a gorgeous area full of natural beauty and I’m very lucky to be able to live here.

What are five things you couldn’t live without?

It would definitely have to be family, friends, coffee, gym and being able to travel.

What’s the number one health tip you’ve learnt over the years?

The number one tip would be to commit to healthier eating and to move more. Studies have shown how important this is and I know I feel far more in equilibrium when these two things, and sleep, are in balance.

Our health is our most important asset which is why it's so important to treat our bodies with care and consideration.

Tell us something unexpected about you.

I love getting up super, super early as I feel this is the best time of the day and it’s very quiet. I love being able to start my day with a sense of calm and clarity.

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NEW LOOK

SAME TRUSTED PAIN RELIEF BRAND*

AUSTRALIA’S MOST TRUSTED PAIN RELIEF BRAND* *Reader’s Digest Trusted Brand Survey 2018/ Ipsos Brand Health Tracking 2018.

This medicine may not be right for you. Read the label before purchase. Follow the directions for use. If symptoms persist, talk to your healthcare professional. Incorrect use could be harmful.

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Trademarks are owned by or licensed to the GSK group of companies. CHANZ/CHPAN/0145/18al

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FOUR PILLARS OF HEALTH When the topic of health comes up, diet and exercise are often the main behaviours people identify for change. However sleep and stress are equally important factors contributing to your overall wellbeing.

These components make up the four pillars of health.

NUTRITION SLEEP

Quality sleep is a factor that often gets ignored even though its importance is paramount to our health and wellbeing.

Adequate sleep assists with brain function, creating new pathways to help you process and remember new information.

Lack of sleep can result in memory lapses, leading to poor decisions. Along with supporting healthy growth and development, sleep also affects your immune system, helping to prepare your body to fight back against any infections or bacteria. According to research adults aged 18 years or older need 7-8 hours of sleep per day. There is also the concept of sleep debt, where any sleep that you may have missed compounds over the week. For example, if you lose two hours of sleep each night, your sleep debt will be 14 hours across the whole week.1 A consistent sleep schedule (going to bed and waking up at the same time each day) will improve your sleep quality and quantity.

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EXERCISE

STRESS

Stress is a natural occurrence in life, one that will pop up time and time again. While it’s not something you can avoid, you can learn to change how you respond and react to any stressful events that may arise. Meditation has become a popular tool in helping to cope with stress, with breathing exercises and affirmations among some of the techniques being used to lower stress levels. Through this period of constant reflection and selfawareness, you can begin to view negative events as learning and growth experiences. Yoga and walking are other ways to de-stress, calming the mind whilst benefiting the body.

There is also a link between stress and sleep; if you aren’t getting enough sleep your body will boost its levels of stress hormones, making it harder for you to fall asleep the following day, creating an endless cycle of no sleep and constant high levels of stress.2

Eating well goes back to the basics; wholefoods and avoiding highly processed foods. Due to convenience and poor decision making, it’s easy to find yourself with an unfulfilling diet that’s lacking in nutrients. Fad diets and detox teas aren’t helping either, as restricting yourself from certain food groups can enhance withdrawal symptoms and lead to binge eating.3 As with most aspects in life, it comes down to maintaining balance and ensuring your body is getting the nutrients it needs to thrive.

Exercise is vital to good health, strengthening our bodies and providing us with extra energy to function throughout the day. If you’re coasting along, barely doing any exercise then you’re not allowing your body to reach its full potential. What some people may not realise is that exercise isn’t about getting shredded abs, it’s about moving your body for health’s sake and enjoying the endorphins you receive afterwards. Abs are just a by-product and at the end of the day your goal shouldn’t be about appearances but improving how you feel. A gym membership isn’t the only way to work out; bodyweight exercises or going for a jog around the block are free.

The only things you need are discipline and persistence. If weight loss is your goal, don’t become discouraged if you aren’t seeing results after the first week. Enjoy knowing that every step you take is helping you create a healthier lifestyle.

As much as fad diets and some Instagram influencers try to convince us otherwise, fitness comes down to consistency and knowing that it’s a lifestyle choice and not a four-week challenge.

National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and- deficiency 2 Sleep.org. https://www.sleep.org/articles/sleep-and-stress/ Eating Recovery Center. https://www.eatingrecoverycenter.com/blog/2016/10/12/diets-set-us-self-sabotage-jean-alves

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ASK A PHARMACIST

CHRONIC PAIN

by Casey Shannon, Blooms The Chemist Pharmacist

1in5 LOST

Australians live with persistent or chronic pain

$73.2 billion dollars each year is spent on chronic pain in Australia, including $48.3 billion in lost productivity2

Chronic Pain is the third most costly health condition in Australia1

By 2050, the annual cost of pain in Australia will rise from $139.3 billion to an estimated $215.6 billion if our framework to treat pain doesn’t change2

Sufferers of chronic pain are often left misunderstood or stigmatised in our communities due to the fact that chronic pain is invisible1

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UNDERSTANDING PAIN Pain can be defined as an unpleasant sensory and emotional experience with actual or potential tissue damage1.

Your brain recognises pain via the pain pathway. This is where a stimulus causing pain in the periphery of the body, for example a finger prick, sends pain messages via nerves to the spinal cord. Signals from the spinal cord are sent to the brain which interprets the message as both an emotional and physical response.

Pain is very subjective and can vary for each individual which can often make this complex condition extremely hard to treat. Seeking medical attention from your health care professional is vital in understanding your pain to develop a personal pain management plan.

Health professionals such as your GP, Pharmacist and Physiotherapist rely on the patient’s own description of the pain. You can help to explain your pain by describing the type, location, timing/onset, whether it is sharp, constant, burning, aching, dull, or radiates/ moves.

Chronic pain is a global health problem and can have a significant impact on everyday life. Many people who suffer from any form of chronic pain can also suffer from psychological conditions such as depression.

Unfortunately, statistics show individuals who suffer from both chronic pain and depression are more likely to have a negative response to treatment therefore affecting normal daily activities of living3.

MANAGING YOUR PAIN TYPES OF PAIN There are three types of pain: 1. ACUTE PAIN lasts for a short period of time and is a normal sensation which alerts us to possible injury. An example is a small burn, cut or an ankle sprain.

2. CHRONIC PAIN is pain which persists regularly or constantly longer than three months. It may sometimes exist without any clear reason. It is usually ongoing due to the active and persistent pain signals sent to your brain which continues beyond the injury or illness that caused it. For example, migraine, headache, fibromyalgia or nerve pain.

3. CANCER PAIN can occur in all patients with cancer from early stages to advanced stages.

CAUSES OF PAIN Pain can be caused by a number of medical conditions including:

• HEADACHE AND MIGRAINE • TRAUMA • SURGERY • OSTEOPOROSIS • ARTHRITIS • NERVE • CRAMPS • MUSCULOSKELETAL • FIBROMYALGIA • PHANTOM LIMB PAIN • VISCERAL

Pain is managed best with a multidisciplinary pain management approach. This involves effective communication between yourself and all health care professionals involved in your pain program as well as taking into account the physical, psychological and environmental factors that influence your experience of pain.

Your Blooms The Chemist Pharmacist can provide advice around causes of pain, possible side effects of pain medications and ways to treat your pain.

These are common questions your Pharmacist deals with regularly; a good relationship with your healthcare provider can have a significant impact on your pain management.

References: 1. Pain Australia. https://www.painaustralia.org.au/.

2. Deloitte Access Economics: The cost of pain in Australia, March 2019.

3. Holmes H, Christelis N, Arnold C. The Medical Journal of Australia: Depression and Chronic Pain, Med J Aust 2013; 199 (6): S17-S20.

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NEW

MoliCare® Premium pads and pants: Shaped for a perfect anatomical t Ask your local Blooms The Chemist for a free sample

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WINTER ESSENTIALS NOSE

VITAMIN Vitamin C is a powerhouse vitamin, helping to reduce free radicals formed in the body. Blackmores Vitamin C 1000, Echinacea + Zinc Effervescent† is a new great tasting 98% sugar-free effervescent formula containing a specific combination of vitamin C, Echinacea and zinc to support healthy immune function.

COUGH Prospan Menthol helps relieve coughs.

THROAT Try new Strepsils Extra††, they have an advanced formula that goes beyond their standard lozenges because they not only help kill bacteria* that may cause your sore throat, but also contains anaesthetic action to numb the pain of your inflamed sore throat fast.

It comes in honey & lemon, Australia’s favourite sore throat lozenge flavour.**

Watson & Son Manuka Honey Black Label Lozenges are a great tasting lozenge made from pure New Zealand Manuka honey. Produced in New Zealand by Watson and Son, the lozenges are made with 91% pure Manuka honey. The lozenges are a 400+ MGO (methylglyoxal), tested, and certified by an accredited laboratory. Situated in the Wairarapa region of New Zealand, Watson & Son has over forty thousand beehives placed in some of the most remote and pristine mono-floral Manuka areas of New Zealand.

FESS® Saline Nasal Spray Original is a natural way to help relieve congestion and may be used for sinusitis, hayfever and colds. It may help clear blocked noses and wash away dust and allergens, these can cause sneezing and runny noses.

Blooms The Chemist Decongestant Nasal Spray can be used for the relief of nasal congestion of colds, flu, hayfever and sinusitis.

HAND HYGIENE Good hand hygiene helps to prevent the spread of germs and having hand sanitiser nearby is a great idea when you don’t have access to soap and water. Aqium Hand Sanitiser offers a quick and convenient way to sanitise your hands on the go and leaves them refreshed and hygienically clean.

ALWAYS READ THE LABEL. THIS MEDICINE MAY NOT BE RIGHT FOR YOU. READ THE LABEL BEFORE PURCHASE. FOLLOW THE DIRECTIONS FOR USE. †VITAMIN C 1000, ECHINACEA + ZINC EFFERVESCENT: SUPPLEMENTS MAY ONLY BE OF ASSISTANCE IF DIETARY INTAKE IS INADEQUATE. ††STREPSILS®: FOR RELIEF OF SORE THROAT SYMPTOMS. ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL. *in vitro studies **reference: based on MAT 3 Feb 2019 Nielsen scan sales T. Australia

CHC73744-0519.

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Importance of

SELF-MONIT

R

YOUR BLOOD GLUCOSE

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Why is accuracy important in self-monitoring?

RING IF YOU ARE LIVING WITH DIABETES, IT’S IMPORTANT TO REGULARLY SELF-MONITOR YOUR BLOOD GLUCOSE AS THIS HELPS YOU TO GAIN A GOOD UNDERSTANDING ON HOW EVERYDAY LIFE MAY IMPACT YOUR DIABETES. THIS INCLUDES FOOD, MEDICATION, PHYSICAL ACTIVITIES, STRESS, ILLNESS OR INFECTION. BASED ON THESE READINGS, YOU CAN MAKE MORE INFORMED DECISIONS ABOUT YOUR DIABETES MANAGEMENT.

Common Self-Monitoring Times • Before meals • Before medication • One and a half to two hours after meals • Before bed • Overnight • Before driving • Before physical activities

What are the latest advances in diabetes technology?

Technology is changing at a rapid rate and our everyday lives are moving even faster. Advances in diabetes management are no exception and connected health is becoming part of our daily lives. The advances in blood glucose monitoring are empowering people with diabetes to make more informed management decisions. Already 93% of people with diabetes in Australia that have a smart phone are using it to help manage and monitor their diabetes.1

Accuracy is important in self-monitoring of blood glucose and detecting hyper and hypoglycaemic events. This will help you in making appropriate decisions and actions in diabetes management especially with medication to avoid over and under dosing.

CONTOUR®NEXT ONE Blood Glucose Monitor The CONTOUR®NEXT ONE blood glucose monitor is remarkably accurate and exceeds the international standard for accuracy in blood glucose monitoring of ±15%2 and has demonstrated accuracy of ±8.4%.3 The SMARTlight® feature gives instant feedback on your readings. The light will illuminate green when within target, yellow when above and red when below, simplifying the measurement process.

Second-ChanceTM sampling allows you to apply more blood sample onto the same strip within 60 seconds if the first attempt is insufficient. This reduces strip wastage and relancing your finger.

The CONTOUR®NEXT ONE seamlessly connects to the CONTOUR® Diabetes app so you can: • Better understand your blood glucose patterns and trends over time • Understand the impact of food and activity on your blood glucose readings • Share your readings wirelessly with your healthcare professional Blood glucose monitors that are more than two years old may have an error margin of ±20%.4 It is important to have a discussion with your local Blooms The Chemist Pharmacist regarding the latest blood glucose monitors that can give you more accurate readings. Come in-store today and ask our team about upgrading to a FREE CONTOUR®NEXT ONE blood glucose monitor.

Always read instructions before use, consult your healthcare professional if this product is right for you.

Content provided by Ascensia Diabetes Care.

References 1. HRW 2018, ADC brand tracker research, n=75 2. International Organisation for standardization in vitro diagnostic test systems - Requirements for blood glucose monitoring systems for self-testing in diabetes mellitus, Geneva Switzerland: International Organisation for Standards; 2013 3. Christensen M et al. J Diabetes Sci Tecnol 2017;11(3): 563-567 4. International Organisation for standardization in vitro diagnostic test systems - Requirements for blood glucose monitoring systems for self-testing in diabetes mellitus, Geneva Switzerland: International Organisation for Standards; 2003

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The Power

of Body

Language

Psychology professor Albert Mehrabian believes that body language makes up 55% of our communication, while 38% is our tone of voice and 7% is the words that we speak.1 This is why body language is such an important factor in how we communicate, with behaviours such as the way we stand and the way we move our body providing transparency which the spoken word cannot. The gestures that we convey and our facial expressions are all considered non-verbal and extremely important in how we present ourselves to the world.

In her 2012 TED talk, Harvard professor Amy Cuddy spoke about the importance of body language and the beneficial effects of power posing. Power posing is defined as taking on a high-status stance such as Wonder Woman’s iconic pose, projecting the appearance of strength and confidence.

According to Cuddy, posing in displays of power caused “advantaged and adaptive psychological, physiological, and behavioural changes.”2 She states that the findings suggest, “in some situations requiring power, people have the ability to ‘fake it until they make it,’ allowing people to prepare themselves to face stressful situations and to improve their confidence.” There has been a lot of debate around the theory with some scientists claiming that the concept is pseudoscience. But while Cuddy’s research results haven’t been further replicated, the different nuances of body language can still influence how we interact and showcase ourselves to others.

Researchers from the Hebrew, New York and Princeton Universities conducted a study on whether participants could distinguish a person’s emotional state through their facial expressions or their body language. The results showed that “when emotions become extremely intense, the difference between positive and negative facial expression blurs.”3 They found that body language instead provides a better indicator of judging whether a person has gone through a positive or negative experience.

FOLLOW THESE BODY LANGUAGE CONFIDENCE HACKS TO ‘FAKE IT TIL YOU MAKE IT’:

Maintaining eye contact is essential as it promotes connection and signals to your conversation partner that you are fully invested in what they are saying.

Avoid crossing your arms as this can be perceived as showing defensiveness and may come across as if you are trying to hide something.

Keep your hands out of your pockets; along with pulling your posture in a slouch, it can also indicate that you are nervous or uncomfortable about the situation.

Limit fidgeting as this can also imply nervousness and worry.

Subtly mirroring the person you are talking to can foster agreement and respect.

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British Library. https://www.bl.uk/people/albert-mehrabian ata Colada. http://datacolada.org/wp-content/uploads/2015/05/ D Carney-Cuddy-Yap-2010.pdf 3 Science Daily. https://www.sciencedaily.com releases/2012/11/121129143314.htm 2

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Support Your

Immune System before the

Winter Slump Get ahead of the game and prepare yourself for the full force of Winter. We’ve put together some products to help you maintain a healthy immune system throughout the cold season.

Vitamin C is a powerhouse vitamin, helping to reduce free radicals formed in the body. Containing extracts of acerola and rosehips, Blackmores Bio C 1000mg helps support healthy immune system function, and aids in reducing the severity of colds. An added benefit of vitamin C is that it may help to support collagen formation.

Immune Forte+ supports the health and function of the immune system, with ingredients such as elderberry, astragalus and rehmannia. It may help to decrease symptoms of common colds and support general health and wellbeing.

Ginseng is traditionally used in Chinese Medicine for a range of conditions including assisting with low energy and lack of stamina. Caruso’s Ginseng 5500 may help increase vitality and strengthen the immune system in normal healthy individuals. It may also be beneficial for increasing memory, during times of stress, and helping with the maintenance or improvement of general wellbeing.

ALWAYS READ THE LABEL. IF SYMPTOMS PERSIST, WORSEN OR CHANGE UNEXPECTEDLY, TALK TO YOUR HEALTH PROFESSIONAL. FOLLOW THE DIRECTIONS FOR USE. SUPPLEMENTS MAY ONLY BE OF ASSISTANCE IF DIETARY INTAKE IS INADEQUATE. CHC73645-0519

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Balancing Hormones for Fertility

By Peta Teuma

Infertility is recognised as failing to fall pregnant after 12 months of unprotected regular sexual intercourse, with one in eight couples facing this emotionally and physically challenging condition. With National Fertility Awareness Week held 20 - 26 August, we explore some of the ways a Naturopath can work with couples to help ensure their hormones are at the optimum levels when trying to conceive.

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When trying to conceive, it is important to look after the body holistically and not only think about the sex hormones but ways they can be impacted. In today’s fast paced world where we are connected to work, social media and friends 24/7 it is no wonder that stress affects almost half of Australia (Medibank study 2017). There is still a question as to whether stress causes infertility or is associated with it due to the impact it has on couples. High levels of stress can result in low levels of sexual arousal in women, with cortisol impacting on sexual hormone production.

According to a 2016 review, providing psychological support to couples dealing with infertility showed increased rates of pregnancy and less distress with intervention. If stress is an issue, make sure you have a discussion with your GP to ensure you receive appropriate care.

Activities you can incorporate into your life to help reduce stress levels naturally include physical exercise, with studies showing that 12 weeks of exercise can help improve mood in both the short and long term. Those participating in exercise show emotional improvement compared to those not exercising.

Exercise also releases endorphins which reduces the feeling of pain and helps to calm and sedate.

Research supports the theory that it is also beneficial to incorporate meditation, yoga and mindfulness to help relax the body and mind. Another way to help reduce stress is to get outdoors and into the garden. For years studies have reported that gardeners felt less stress after spending time in the garden.

With the emerging research into the gut biome (gut bacteria) we are now finding that soil is rich in microbes, which may help to promote serotonin levels that help keep us calm and happy.

If you don’t have a big yard, try a planter box, pot plants or seek out your local community garden to get your hands dirty and reduce your stress levels. An added advantage is that you can grow your own food, improving your diet at the same time. Try planting herbs and greens such as lettuce and spinach.

In addition to dealing with stress, it is important to ensure optimal hormonal health through key nutrients.

Zinc is an essential mineral that is a component of more than 200 enzyme processes. It plays an important role in male fertility, necessary for the formation and maturation of spermatozoa and testosterone levels. Zinc cannot be stored in the body and needs to be consumed regularly. The World Health Organization (WHO) estimates that one-third of the world's population has less than optimal Zinc levels.

Zinc is also important to women, by stimulating the pituitary gland to release the follicle-stimulating hormone (FSH). FSH stimulates the release of eggs from the ovaries. To increase levels, include protein-rich meat, pumpkin seeds, cashews, mushrooms, eggs and cacao in your diet or discuss with your local Blooms The Chemist Pharmacist who can suggest a suitable supplement.

Essential fatty acids are fats that we must consume in our diet.

They are essential for health, but Omega-3 and Omega-6 fatty acids cannot be made in the body. EFAs play a crucial role in our body, as they are important for cell signalling and cell membranes, and brain, nervous system and cardiovascular health.

They may also have an impact on androgen levels, which can be out of balance, particularly for women suffering with PCOS. EFAs also provide DHA which is needed for babies’ brain and eye development.

We associate vitamin D with bone health and its role in the absorption of calcium, but it also plays a role in fertility. Vitamin D is involved in the processing of sex hormones and impacts on oestrogen and progesterone levels in women and testosterone levels in men. There is some evidence that, in addition to sex steroid hormones, the classic regulators of human reproduction, vitamin D also modulates reproductive processes in women and men. Low levels of vitamin D in men is associated with low sperm count and is needed for ovarian follicular development in women.

If you are trying to conceive, speak to your GP about having your vitamin D levels checked with a blood test and if levels are low work with your GP and Blooms The Chemist Pharmacist to find an appropriate supplement.

Vitamin C can also be of benefit during conception as it helps with cortisol levels and the stimulation of follicle-stimulating hormone, with research showing adequate vitamin C may contribute to better sperm concentration and motility. Vitamin C is not stored in the body, so it needs to be consumed regularly in your diet through your intake of citrus foods, kiwi, pineapple, rockmelon or supplements if your diet is inadequate.

If you are struggling to conceive, work with your health care practitioner to look after yourself holistically. Reduce stress levels if you need to and incorporate exercise, relaxation, and discuss key nutrients with your local Blooms The Chemist Pharmacist.

Peta Teuma holds a Bachelor of Health Science (Naturopathy) and truly believes in the power of natural therapies. She lives in Sydney with her husband David, two energic teenage boys and an even more energetic puppy, Axl. Beyond Blue. https://www.beyondblue.org.au/media/statistics The Relationship Between Stress and Infertility. https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC6016043/ World Health Organisation. https://www.who.int/reproductivehealth/topics/infertility/ definitions/en/ Chronic Stress and Sexual Function in Women. https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC4199300/ American Psychological Association. https://www.apa.org/monitor/2011/12/exercise Salmon, P (2001), 'Effects of Physical Exercise on Anxiety, Depression and Sensitivity to Stress - A Unifying Theory.', In Clinical Psychology Review, Vol.21, 1, pp.33-61. ISSN: 0272-7358.

Long-term Effects of Aerobic Exercise on Psychological Outcomes. https://www. ncbi.nlm.nih.gov/pubmed/9973590/ Antidepressant Microbes in Soil: How Dirt Makes You Happy. https://www. gardeningknowhow.com/garden-how-to/soil-fertilizers/antidepressant-microbes-soil. htm Yoga and Meditation Improve Mind-Body Health and Stress Resilience. https://www. sciencedaily.com/releases/2017/08/170822104855.htm Relevance of Stress and Female Sex Hormones for Emotion and Cognition. https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC3377901/ Exercise and Mental Health. https://www.ncbi.nlm.nih.gov/pubmed/29150166 The Effect of Omega-3 Supplementation on Androgen Profile and Menstrual Status in Women with Polycystic Ovary Syndrome: A Randomized Clinical Trial. https://www. ncbi.nlm.nih.gov/pmc/articles/PMC3941370/ Ascorbic Acid Treatment Elevates Follicle Stimulating Hormone and Testosterone Plasma Levels and Enhances Sperm Quality in Albino Wistar Rats. https://www.ncbi. nlm.nih.gov/pmc/articles/PMC4859110/ Vitamin D and Fertility: A Systematic Review. https://www.ncbi.nlm.nih.gov/ pubmed/22275473 The role of vitamin D in polycystic ovary syndrome https://www.ncbi.nlm.nih.gov/ pmc/articles/PMC4669857/ Vitamin D Association with Estradiol and Progesterone in Young Women. https:// www.ncbi.nlm.nih.gov/pubmed/19916051 Vitamin C. https://medlineplus.gov/ency/article/002404.htm What to Know About Fertility Supplements. https://www.medicalnewstoday.com/ articles/323573.php

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FACE YOUR FEAR

“I LEARNED THAT COURAGE WAS NOT THE ABSENCE OF FEAR, BUT THE TRIUMPH OVER IT. THE BRAVE MAN IS NOT HE WHO DOES NOT FEEL AFRAID, BUT HE WHO CONQUERS THAT FEAR.”

– Nelson Mandela Fear is an emotional response, a survival mechanism developed throughout the course of human evolution. Fear can actually be a useful emotion, alerting us to potential danger. We develop particular fears due to conditioning experiences such as trauma, while common phobias are believed to be an evolutionary phenomenon known as ‘preparedness’.

Examples of some of the most common fears include: BEING ALONE • COMMITMENT FAILURE • HEIGHTS • PUBLIC SPEAKING SMALL SPACES • SPIDERS Fears that inhibit our ability to live freely and achieve our goals can be distressing and debilitating. However, every time we choose to take action to confront or challenge our fears, we become more resilient and desensitised to the certain fear we’re trying to avoid.

EXPOSURE THERAPY Repeated exposure to your fear can cause its impact to dissipate over time; the process is called exposure therapy.1 Exposure therapy is where you break the pattern of avoidance to the certain fear, and, by slowly introducing yourself to the undesirable situation, your brain will start to realise that its reaction is out of proportion.2

THREAT EXTINCTION Research from the Icahn School of Medicine suggests that fears may be able to be reduced by an experience called ‘threat extinction’, where the imagination is used to recreate the threatening cues without outrightly experiencing the fear itself. The current study shows that imagined fear extinction and real fear extinction were equally effective in activating a network of threat suppression.3 FEAR SETTING Tim Ferriss is a multimillionaire author, entrepreneur and podcaster and has created his own activity for overcoming fear, called ‘fear setting’. The key crux of the idea is that to conquer your fear you must first define the fear.

The reflective exercise consists of defining your worst fears and writing them down, ranking them on a scale of 1-10. You then add in another column called prevention, where you write all the things that could be done to prevent your fears from happening. The last column is called 'repair' and deals with the idea of the worst-case scenario actually happening and how you would repair the damage.

Additional sections include writing down the benefits of attempted success and another section detailing the cost of avoiding the fear for a period of six months, one year and three years’ time.

While the idea of confronting your fears headon may seem uncomfortable at first, the aim is that after constant exposure you’ll realise your fear no longer affects you in the same way.

If your fear goes beyond phobia and is interfering with your everyday life, you can seek support through Beyond Blue on 1300 22 4636.

Anxiety Canada. https://www.anxietycanada.com/adults/facingyour-fears-exposure American Psychological Association. https://www.apa.org/ptsdguideline/patients-and-families/exposure-therapy 3 American Association for the Advancement of Science. https:// www.eurekalert.org/pub_releases/2018-11/tmsh-nr111518.php 1

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OUR PEOPLE, OUR COMMUNITY

YOUNG, NSW

For families doing it tough in our regional communities, sport can be an escape, a refuge from drought-stricken land and water shortages. Community support for cricket is also seeing a shift towards more girls picking up the bat and pads; six in every 10 new participants in the sport are female.

Located in the heart of the NSW Hilltops Region, the town of Young is famous for its cherries, golden wheat fields and heritage buildings. Australian international cricketer Nathan Lyon hails from this former gold rush town, and the love of sport is apparent from the infamous wall of sporting memorabilia curated by Robert Donges, owner of Donges Supa IGA on the main street.

Blooms The Chemist partnered with our brand ambassador Steve Waugh and his son Austin to bring Steve’s tailored Cricket Clinics to the town of Young. 40 junior cricketers had an early start at Keith Cullen Oval, working on batting, bowling and fielding skills with Steve, Austin and the crew of coaches.

“It’s about letting them have fun and develop their skills, bringing more opportunities to learn from other cricketers.

It’s really great to see so many girls here for the clinic.

Women’s cricket has just taken off and people like Alyssa Healy and Ellyse Perry are great role models for all kids.

They’re as good as anyone in Australian sport,” Steve says.

“There’s a lot more support for women’s cricket now and today a few of the girls showed real potential to play at a higher level.”

Kelly Meddings, Secretary and Treasurer of Cricket NSW and Young resident, is a passionate advocate of cricket in the community, seeing first-hand how sport can have a positive impact on kids.

“Cricket is a massive Summer sport in Young and even more so this season as this is the first time we’ve structured a girl’s league between multiple towns. Previously the girls were playing in the boy’s teams. Now we’ve got two teams from Young and two teams from Temora and they’re playing cricket competitively. We’re seeing a lot more girls picking

Our brand ambassador Steve Waugh with a family of fans.

up a bat and the mix is really diverse. Some of the girls have played really high-level rep cricket and some have put cricket pads on for the first time this year. It’s great to see so many girls wanting to break that mould of traditional sports that they play,” says Kelly.

Thomas Mok, Pharmacist-owner of Blooms The Chemist Young, has been sponsoring local sporting teams for over three years, making it possible for kids to get involved in the game regardless of what’s going on at home.

“Having Thomas’ support has enabled us to provide cricket Blooms The Chemist Young Pharmacist, Thomas Mok handing out supplies. equipment for team members; it’s an expensive sport to get into to buy all that equipment so it’s allowed us to have kits available to give kids a sense of belonging, not only to the game but the team as well,” Kelly says.

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“Everyone knows the drought is affecting us but they may not understand how that translates into the business community. When the agriculture sector is hurting, the whole town is hurting because it impacts in so many ways.

“For kids who live on farms where sheep and cattle are dying every day… it’s not a fun environment for anyone to be in and sport is a way to completely get away from that and focus on something else.”

Temora resident and mum of two Samantha Anderson believes cricket has been a huge help in giving her kids a welcome distraction from the drought.

“My husband’s a farmer; he’s been on the farm all his life.

The farm’s been in his family for over 100 years now. We’re out in Temora, which is 80km from Young. I’m a nurse so I work three days a week off-farm and then help John when I can between kids’ sport. We’ve got sheep, cattle and crop, so it’s been a bit tough, especially the last 12 years with the drought. This is the worst it’s been now,” says Samantha.

“Cricket’s become a really important part of our lives.

Our son Jake has been playing for three years and when they started the Temora Thunder girls’ team last year our daughter Carly wanted to give it a go. Carly’s gone out and bought all the kit herself, so she’s obviously committed to cricket for a few years!

“We do try to shelter the kids a bit from the harshness of it all, but they do understand the drought and that their mum goes to work so they can have extra stuff. But cricket really helps.

It’s been great having Steve and Austin here. Being in the country we don’t always get those opportunities. It’s been an amazing experience and I know they gave the kids that encouragement and something to focus on.”

Thomas Mok and the Blooms The Chemist Young team, part of the Young community.

Discover the unique stories of our people and community in Young, NSW. View the video on our Facebook page www.facebook.com/BloomsTheChemistPharmacy

Technical tips from the coaches and Austin Waugh.

There are so many amazing people within our communities around Australia, with wonderful stories we’d love to share.

We want to hear your story; get in touch editor@blooms.net.au

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BLOOMS THE CHEMIST

2019 CHARITY GOLF DAY

Since our partnership with Make-A-Wish Australia commenced in 2016, the Blooms The Chemist network has raised an incredible, life-changing $550,000!

Our community came together once again for our second annual Blooms The Chemist Charity Golf Day, held at North Ryde Golf Club, raising over $30,000 for our charity partner.

A BBQ breakfast before dawn and an early tee-off set the scene for an incredible day. Extra fundraising activities were scattered about the course, including Nearest The Pin and Longest Marshmallow Drive competitions.

Watching a soggy marshmallow go sailing through the air on a rainy March morning was quite a sight!

The buffet lunch and prize presentation were followed by a moving Q&A session with Wish recipient and Make-A-Wish ambassador, Alexia, who at just 12 years old wished to build a well in a village in East Timor.

Brand Ambassadors and keen golfers, Steve Waugh and his son Austin, along with Smooth FM presenter Cameron Daddo, were also on board at the event to support Make-A-Wish Australia.

We would like to thank our network of stores and customers who continue to support Make-A-Wish Australia in granting wishes for children with lifethreatening illnesses, creating unique experiences that are designed to make a positive, lasting impact.

Sally Bateman, Make-A-Wish Australia CEO, believes that the power of community is vital to achieving their vision of granting a wish for every eligible child. “Thanks so much for your ongoing support - it really does mean so much to us”.

If you would like to be involved with the 2020 Blooms The Chemist Charity Golf Day please contact Marketing Manager Kathryn Lord – kathryn.lord@blooms.net.au.

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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.

JULY PAIN MANAGEMENT Chronic Pain is pain that persists for more than three months and may be caused by conditions such as arthritis, osteoporosis and other musculoskeletal ailments. One in five Australians live with chronic pain and this is expected to increase as Australia’s populations ages.* Pain is best managed with a multidisciplinary pain management approach. We encourage you to work with all your health care professionals to develop an effective pain management program. Speak to your Blooms The Chemist Pharmacist for more information on pain management.

AUGUST DIABETES MONITORING (BLOOD GLUCOSE SCREENING) There are over 1.2 million people in Australia living with diabetes.** Blood Glucose Screening can assist those recently diagnosed with diabetes, or those with a higher risk of developing Type 2 diabetes, to effectively monitor their blood glucose levels.

Conducted as a simple fasting finger-prick test, Blood Glucose Screening can provide an indication of blood glucose. The test will not confirm if you have diabetes; a high blood glucose reading only indicates there may be an issue which can be discussed further with your GP. Visit your local Blooms The Chemist for more information on Blood Glucose Screening testing and diabetes monitoring and management.

WHAT’S ON IN YOUR COMMUNITY National Pain Week 23 – 29 July Sleep Awareness Week 2 – 8 July Diabetes Awareness Week 10 – 14 July Stress Down Day 24 July Dental Health Week 6 – 13 August Natural Fertility Awareness Week 20 – 26 August Daffodil Day 24 August *

Pain Australia. https://www.painaustralia.org.au/about-pain/painful-facts Australian Government. http://www.health.gov.au/internet/main/publishing.nsf/Content/chronic-diabetes

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

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 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 2260 02 4821 1980 02 4821 2186 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 NEPEAN CENTRO PENRITH PLAZA QUEANBEYAN RAYMOND TERRACE RICHMOND SARATOGA SAWTELL SHELLHARBOUR SINGLETON HEIGHTS SOUTH WEST ROCKS SPRINGWOOD ST IVES SURRY HILLS CROWN STREET TAMWORTH TOORMINA TOP RYDE TWEED CITY CENTRAL TWEED CITY TRANSIT UMINA WAGGA MARKET PLACE WAGGA STURT MALL WARILLA WINDSOR WINDSOR RIVERVIEW WOONONA WYONG YOUNG

02 6362 1267 02 9773 9427 02 4732 1328 02 4721 8117 02 6297 1872 02 4987 5975 02 4578 1557 02 4369 1494 02 6653 1227 02 4296 3355 02 6573 1410 02 6566 6155 02 4751 2963 02 9144 6914 02 9310 2631 02 6766 2895 02 6653 1444 02 9809 1661 07 5524 4974 07 5523 3325 02 4341 6906 02 6931 7840 02 6921 2101 02 4295 1233 02 4577 3010 02 4577 3265 02 4285 4500 02 4352 1025 02 6382 2009

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 ROSANNA

03 9704 8166 03 5996 2254 03 9458 1912

WESTERN AUSTRALIA DIANELLA GERALDTON FOUNTAINS JOONDALUP NORTH PERTH PORT COOGEE

08 9276 3455 08 9921 1755 08 9301 2088 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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