Health Check Magazine Issue 17 September 2020 - November 2020

hea th magazine ISSUE 17 SPRING 2020

THE HEALTHY MIND ISSUE PLUS

THE IMPORTANCE OF IRON SCREENING FAST FACTS ABOUT BLOOD PRESSURE TIPS FOR NEW MUMS FROM SOMEONE WHO’S BEEN THROUGH IT FOUR TIMES!

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Contents World Mental Health Day on 10 October is a timely reminder to slow down and prioritise our psychological wellbeing in the same way we pay attention to our physical health. The COVID-19 pandemic has had a significant impact on all of us; lockdown restrictions, the economic downturn, social isolation and general anxiety have been constant companions for many. Now more than ever it’s important to recognise the value in cultivating a healthy mind as well as a healthy body, and to support those around us who may be struggling. In addition to our usual features around Health Checks (pages 5 and 19), Pharmacist advice (page 6) and community (page 29), this issue looks at support for perinatal depression and anxiety (page 20), the psychological and physical barriers facing Australian veterans (page 12), managing burnout (page 17) and a guide to asking ‘R U OK?’ (page 28).

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THE IMPORTANCE OF IRON SCREENING

TIPS FOR NEW MUMS

BURNING OUT?

HAVE YOU HAD YOUR CHECK-UP?

OUR PEOPLE, OUR COMMUNITY

ASK A PHARMACIST

PHARMACIST FOCUS

BEGINNERS GUIDE TO ACUPUNCTURE

VETERAN HEALTH AND SUPPORT

FAST FACTS ABOUT STROKE

PERINATAL DEPRESSION AND ANXIETY

HELP SAVE THE PLANET

ARE YOU OKAY?

WHAT’S ON IN YOUR 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

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THE IMPORTANCE OF

Iron Screening ADEQUATE LEVELS OF IRON ARE ESSENTIAL IN EVERY STAGE OF LIFE, VITAL FOR THE OPTIMAL FUNCTIONING OF RED BLOOD CELLS, WHICH TRANSPORT OXYGEN AROUND THE BODY. IRON PROVIDES US WITH ENERGY, BOTH PHYSICAL AND MENTAL, AND HELPS US REGULATE OUR BODY TEMPERATURE. Iron deficiency is the most common nutritional deficiency in Australia and is significantly under-diagnosed.1 Stabilising iron levels for women especially is extremely important as 34% of Australian women of childbearing age have an iron deficiency compared to 4.8% of men.2 Low levels of iron can have a detrimental effect on energy production and the regulation of the immune system, leading to fatigue, breathlessness, decreased immunity, and anaemia.3 Additional symptoms may include difficulty concentrating, hair loss, headaches, and dizziness.

Consistently deficient iron levels may also result in the development of anaemia, a condition characterised by a lack of haemoglobin in the blood, meaning the heart has to work harder to pump oxygen-laden red blood cells around the body. Anaemia is considered a more severe form of iron deficiency.4 Low iron levels can occur due to several factors including a low intake of iron, blood loss, and poor absorption. Diet can have an effect on iron stores and not eating the right foods or following a restrictive diet may result in iron deficiency. Little or no red meat and following a vegan or vegetarian diet without appropriate supplements or dietary alternatives may also contribute towards low iron levels.

A heavy menstrual period or regular blood donation can also result in greater blood loss and depletion of iron stores.

Underlying conditions such as a hormone imbalance, autoimmune disease or coeliac disease can also impede absorption of nutrients, such as iron.5 In every stage of life, our need for iron can be different, with varying amounts needed to sustain us. The recommended dietary intake of iron for women between 19 and 50 years of age is 18mg, while men aged 19 years and over and women over 51 need 8mg.6 The groups that are at a higher risk of iron deficiency

include children, adolescents, and women of reproductive age, particularly during pregnancy as their foetus and placenta grow and more resources are needed.7,8 According to research, it’s extremely important that infants and adolescents are getting the recommended amount. “For infants, the need for iron rises markedly four to six months after birth and amounts to about 0.7-0.9 mg/day during the remaining part of the first year. Between one and six years of age, the body iron content is again doubled.”9,10 Iron requirements in adolescents are also very high due to the period of growth.

According to research, groups that are at a lower risk of iron deficiency include “adult men and postmenopausal women, as the amount of iron in a normal diet is usually adequate to cover their physiological requirements.”11 Visit your GP if you suspect that you may be iron deficient or head to your local Blooms The Chemist to discuss whether an iron screening test may be right for you. An iron screening will test your total iron levels and can be done as a quick fingerprick test.

The Royal College of Pathologists of Australasia. https://www.rcpa.edu. au/Library/College-Policies/Position-Statements/The-Use-of-Iron-Studies,Ferritin-and-Other-Tests 3 Iron, anaemia, and inflammatory bowel diseases. https://www.ncbi.nlm.nih. gov/pmc/articles/PMC1774131/ 4 Fergon. http://www.fergon.com/iron-deficiency-vs-anemia-how-to-tell-thedifference 5 Fergon. http://www.fergon.com/iron-absorption-important-diseases-hinder 6 Gastroenterological Society of Australia. http://cart.gesa.org.au/membes/files/ Consumer%20Information/Iron%20Deficiency.pdf 7,8,11 Dallman P. Iron. In: Brown ML, editor. Present Knowledge in Nutrition. 6th ed. Washington DC: Nutrition Foundation; 1990. pp. 241–50.

9,10 2nd ed. Bangkok: 2004. FAO/WHO. Expert Consultation on Human Vitamin and Mineral Requirements, Vitamin and mineral requirements in human nutrition: Report of joint FAO/WHO expert consolation; p. 341.

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Ask a Pharmacist FAST FACTS ABOUT BLOOD PRESSURE

by Casey Shannon

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WHAT DOES MY BLOOD PRESSURE READING MEAN? Everyone’s blood pressure varies from day to day and can change depending on several factors. Blood pressure is a measurement of two readings; systolic, which is the higher number, and diastolic, which is the lower number.1 When the heart is squeezing blood into the arteries, the pressure is high which gives the systolic number, while the diastolic number relates to when the heart is relaxed and the pressure lowers.2

YOU CANNOT FEEL BLOOD PRESSURE High blood pressure is often called the ‘silent killer’ because most people typically don’t show any signs or symptoms.

This is why it is important to regularly get your blood pressure checked when you are at the doctors, when you visit your local Blooms The Chemist and even in the comfort of your own home. Blood pressure is considered ‘high’ when your readings are constantly above 140/90mmHg. To ensure your readings are accurate try to measure your blood pressure at the same time each day, for example, first thing in the morning before you do any physical activity.

LIFESTYLE FACTORS CAN INCREASE YOUR RISK OF DEVELOPING HIGH BLOOD PRESSURE A high intake of alcohol, smoking and low levels of physical activity can all contribute to an increased risk of high blood pressure.3 Living a healthy lifestyle can dramatically reduce your risk of high blood pressure. A healthy lifestyle can consist of: • 30 to 45 minutes of physical activity on a daily basis. This can reduce your blood pressure by 4 to 11 mm Hg.4 • Following a healthy diet by choosing a variety of foods from the five food groups: 1. Vegetables and legumes – five to six serves per day 2. Fruit – two serves per day 3. Grains and cereals – three to six serves per day 4. Lean meat, poultry, fish eggs, nuts and seeds – two to three serves per day 5. Milk, cheese, yoghurt – two to four serves per day • Reducing salt intake.

• Limiting alcohol intake to no more than two drinks per day for men and one drink per day for women. By doing this you can reduce your blood pressure by about 4 mm Hg.5 • Not smoking.

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IF YOU ARE TAKING BLOOD PRESSURE MEDICATIONS, DON’T STOP TAKING THEM BECAUSE YOU FEEL BETTER Sometimes it may be difficult to understand why you are taking medication when it doesn’t change the way you feel.

Since many people who experience high blood pressure do not experience any symptoms, taking the medication can feel pointless.6 Although you may not feel any difference, the medicine should be reducing your blood pressure and therefore will be reducing your risk of kidney disease, heart attack and stroke.7 Do not stop taking your medication, even if you feel better. Discussing your medication and lifestyle factors with your GP and Blooms The Chemist Pharmacist is a great way to help achieve your blood pressure goals.

STRESS AND ANXIETY CAN INCREASE BLOOD PRESSURE When it comes to preventing, managing, and treating high blood pressure, one strategy that is often overlooked is your mental wellbeing. When your body is in a stressful situation it produces a surge of hormones such as adrenaline and cortisol.8 These hormones can temporarily increase your blood pressure, causing your heart to beat faster and your blood vessels to narrow.9 Being stressed can trigger bad habits such as poor sleep, overeating, drinking more alcohol and smoking.

Finding ways to manage your stress and anxiety may help to reduce your blood pressure. Try the following steps: • Get enough sleep – inadequate or poor-quality sleep can negatively affect your mood, mental alertness, energy and physical health.10 Try to get between seven to nine hours of sleep per night.

• Simplify your schedule and improve time management – look at your calendar and manage your time efficiently.

• Learn to relax - yoga and meditation are powerful relaxation techniques.11 These practices may lower your systolic blood pressure by 5 mm Hg or more.12 • Engage in regular physical activity.

• Ask for help – don’t be afraid to ask your friend, partner, neighbour, sibling or parent for help. If stress and anxiety is persistent, talk to your trusted health professionals.

If you are concerned about your blood pressure or want to find out your blood pressure reading, have a chat to your GP or your Blooms The Chemist Pharmacist.

Health Direct. 2018. What is a healthy blood pressure. https://www.healthdirect.gov.au/what-is-a-healthy-blood-pressure.

Help Guide. 2020. Blood Pressure and Your Brain. https://www.helpguide.org/articles/healthy-living/blood-pressure-and-your-brain.htm#:~:text=Stress%20 can%20increase%20the%20body's,also%20elevate%20your%20blood%20pressure.

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NPS Medicinewise. 2017. Understanding Blood Pressure: Managing High Blood Pressure. https://www.nps.org.au/consumers/understanding-bloodpressure#managing-high-blood-pressure.

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Harvard Health Publishing: Harvard Medical School. 2020. 7 Ways to reduce stress and keep blood pressure down. https://www.health.harvard.edu/hearthealth/7-ways-to-reduce-stress-and-keep-blood-pressure-down.

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Mayo Clinic. 2020. Stress and high blood pressure: What’s the connection? https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/ stress-and-high-blood-pressure/art-20044190#:~:text=Your%20reaction%20to%20stress%20may,your%20blood%20vessels%20to%20narrow.

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Pharmacist focus Anthony Masi BLOOMS THE CHEMIST BULL CREEK

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

What community initiatives have you and your team been involved in?

I have been a Pharmacist for 32 years, graduating from Curtin University in Perth before heading to Broome in 1991. In 2019 I relocated back to Perth to spend more time with my daughters who had been at boarding school and are now attending the University of Western Australia. I joined Blooms The Chemist in August 2019, when I opened the Bull Creek store in Perth’s southern suburbs.

We think the work of Blooms The Chemist's charity partner, Make-A-Wish, is so important and we're excited to work with our community on fundraising. It is truly heart-warming to see the changes that small things can achieve.

What made you want to become a Pharmacist?

Way back in Year 10 of high school, I did two weeks of work experience in a pharmacy and I really enjoyed my time there.

It was a great place to work and the Pharmacist that owned it at the time convinced me that it was a great profession.

I ended up working there during my university degree and also did my internship there as well.

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

The most important thing I’ve learnt is that you need to listen to your customers and your team. During the lockdown period of COVID-19, sometimes we were the only contact that some of our patients had; a friendly ear, smile and chat often made the day for our locals.

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

I am a keen cyclist and try to get out three to four times a week with mates, and do more leisurely rides down to the beach with my wife. In summer I crew on the yacht of a mate from university on the beautiful Swan River. Our family has also developed a bit of a tradition of going out for Sunday breakfasts anywhere around Perth, but our favourite place is a small Italian café called the Kiosk at Floreat Beach.

What’s the best thing about your community?

Even though I have only been in Bull Creek for a year, I have been welcomed into the area and made to feel like I'm part of the local community. My team has been great at helping me get to know our locals and our community.

How does your pharmacy give back to your local community?

How do you best support your team and customers?

I always try to make our pharmacy a great place to work. If your workplace is a fun place to be, then it’s never really work.

What are five things you couldn’t live without?

My wife and family, including Frankie our schnoodle, our friends, my bike, coffee, and the beach, we can never be too far from it.

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

To remain fit and active.

Getting enough sleep and eating healthily helps you to achieve this, which then leads to greater health outcomes and allows you to get the best out of every day.

Do you have a quote to live by?

‘There are no secrets to success. It is the result of preparation, hard work and learning from failure.’ Colin Powell What are you excited about for the future of your store?

My team and I are looking forward to seeing what the “new normal” is going to be like post COVID-19. We have put a lot of effort into remerchandising our pharmacy and making sure that it’s looking great and easy for our patients to find what they need.

Being new to the area we are also keen to get more involved in the local community.

If you could give a shout out to one of your regular customers, who would it be and why?

We would love to give a huge shout out to Paul Idiolls who is always smiling, laughing, cheerful and appreciative of the support that we give him and all our customers. It was particularly humbling to receive a thank you card from Paul and May thanking us for our service during the peak of COVID-19, and for remaining open and providing the essential care that we do.

We love you guys!!!

Our store has been working with our community to support sporting clubs and schools in our local area through donations.

It’s so important that we give back to our community in whatever way we can.

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Tips for New Mums

by Kell Kelly MUM OF FOUR, KELL KELLY, FROM PARENTING BLOG "ALL MUM SAID", SHARES HER BEST TIPS TO HELP NEW MUMS PREPARE FOR THE WILDEST RIDE OF ALL, MOTHERHOOD!

What are some tips you wish you knew when you had your first child?

• Just take each day as it comes, some will be awful but good days will always follow.

• Get out of the house and have a coffee, whether alone or with a friend; just get out of the house.

• You don’t have to do everything yourself; if you need a break, ask for it.

What’s one piece of self-care advice you would give to new mums after having a baby?

It is your natural instinct to want to give your baby and children everything you have but pace yourself or you will burn yourself out. You need to fill your own cup before you can pour into others. As cliché as it is, it’s true.

Five products you couldn’t live without after having a baby?

1. Wetwipes – I use them for EVERYTHING! 2. My children were born via C-section so my SRC recovery shorts help made moving so much easier, and after healing they were great to hold my stomach in. For those that don’t know, SRC recovery shorts are supportive shorts that deliver targeted compression, helping the body move freely post-delivery.

3. My phone!!! Those midnight feeds and restless nights can be long and lonely. I’d play games to keep my mind working.

4. BB Cream – I have never been a huge make-up wearer, but BB cream helped to moisturise and cover the signs of sleepless nights.

5. HOTPOD – It’s an electric hot pack that helped my back from all the bending, and also warmed bubs’ cot and my bed in winter before I got in.

What is one product you swear by?

Without question, it would have to be the SRC recovery shorts. Since my last pregnancy, I have also gotten two more pairs to assist with surgery recovery and exercise. AMAZING! Any tricks that you’ve discovered as a mum that you wish more people knew?

Bribes work! They are effective and everyone wins.

Or if you want something with a bit more substance, while it’s not so much a hack… LEARN TO PICK YOUR BATTLES. Not everything is worth a fight. Sometimes you need to let the small stuff go so you can fight for the big stuff. For me, I have found this makes me more approachable and my kids will come to me when they have a problem or want information about a sensitive topic.

What helped you prepare for motherhood?

I think I was lucky having such a casual and stress-free personality; this helped me with motherhood because I didn’t overthink it. I just rolled with the punches and took each challenge as it came.

How did the experience of becoming a mum shape your perspective on life?

I fell pregnant when I was 19 and not even considering starting a family. I was young and becoming a mum forced me to grow up, fast. I find I am less judgemental of others and I have learnt to just let things go. We all have bad days and things go wrong, but you are still learning. Even after becoming a parent 13 years ago, I’m still learning. Go easy on yourself, you don’t have to know it all.

For more handy tips, product reviews and giveaways, visit allmumsaid.com.au.

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Veteran Health and Support

by Evan Bishop

VETERAN AND FOUNDER OF VETNET, EVAN BISHOP, OUTLINES SOME CRITICAL FACTORS AFFECTING AUSTRALIAN VETERANS TODAY, INCLUDING PSYCHOLOGICAL AND PHYSICAL BARRIERS OUR VETERANS FACE WHEN SEEKING SUPPORT FOR THEIR OVERALL HEALTH AND WELLBEING.

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What is a Veteran?

In 2017, a joint ministers council for veterans, reached consensus on a new definition of a veteran. A veteran is defined as any person who is or has served in the Australian Defence Force (ADF).

When you picture a veteran who do you envision? Is it an older man marching on ANZAC day? This would be the norm and it may be to the detriment of our young soldiers, sailors and air comrades. The Victorian Veterans Council found there is a pervasive stereotype within Australian society that a veteran is exactly as mentioned; an older man who served in a commonly known war. Yet this only accounts for approximately 26% of our veteran community, which could leave our young veterans in a state of denial or confusion about their service.

Typically, our veterans had been broken into cohorts based on the conflict they served in, for example, World War 2 or Vietnam Veterans. However since 1999, Australia has been involved in a magnitude of operational environments and, as such, the youngest cohort was formed, dubbed the Contemporary Veteran.

By definition, a Contemporary Veteran is anyone who has served since 1999, however this cohort also:

• Has higher female representation • Has generally seen multiple deployments • Has experienced various types of conflict or operation • Have different expectations for support These factors, although seemingly minor, show a changing role of the ADF and a changing role of our service people, begging the question ‘Is our support system capable of looking after their changing needs?’

An issue we are seeing within younger veterans is “veteran alienation”. Veteran Alienation is where a veteran does not identify as such and as a result they are reluctant to seek or access support relevant to them. VetNet research suggests that 35% of contemporary veterans do not see themselves as a veteran. To assist young veterans in accessing the support they need, it is vital that a shift in awareness for both veterans and the wider Australian community occurs. Anyone you know that has ever served in the ADF is a veteran, and a conversation about the classification of ‘veteran’ may help them idenfity as such..

This may also help change their mindset around what services or support is available to them.

MY STORY Veterans often face a very challenging time stepping away from the forces. When I retired from the ADF at age 29, I was lost.

I had been with the ADF since I was 18 years old and when I began to transition back into civilian life, I lost a lot of things; I lost a family, I lost routine and structure and, most significantly, I lost my identity. This phase, commonly referred to as the ‘transition’ period, is one that all veterans face when they leave, and although the Defence has an extensive separation program, it can be challenging to fully embrace their advice. Many veterans leave on poor terms, broken and damaged and not the people they once were. The process of leaving, particularly without sufficient support, can contribute to poor mental and physical health. When you step out of the ADF you lose access to the free medical support and the responsibility falls to the individual, or worse, their spouse or family, if they are lucky enough to have them as a mechanism of help. This personal support network is integral to the veteran’s reintegration into civilian life.

When you leave the ADF, it’s not compulsory to reach out to the Department of Veterans Affairs (DVA). I know dozens of my mates have not and it is to their detriment. When we leave, we’re thinking about what is next in the short-term, we're not thinking about 20 years down the track when any physical issues incurred during service may wreak havoc on our physical wellbeing and our mental health may deteriorate from unprocessed trauma and institutionalisation. This is why it is so important for veterans to engage with DVA and establish themselves as a client. It’s also why that personal support network can be so critical; those closest to us can be vital in helping veterans to first identify themselves as such, seek support from veteran resource agencies and challenge any stigmas around receiving help. There can be a real stigma around receiving mental health support and even Government assistance; it’s so important for us to collectively work to break these down.

RESOURCES FOR VETERAN SUPPORT The Department of Veterans Affairs | www.dva.gov.au | 1800 555 254 Veterans’ Convenant | www.recognition.dva.gov.au VetNet | visitvetnet.com The Australian Partners of Defence | www.apod.com.au Mates 4 Mates | www.mates4mates.org | 1300 462 837 Solider On | www.soldieron.org.au | 1300 620 380 National RSL | www.rslnational.org | enquiries@rsl.org.au Advocate Register | www.advocateregister.org.au | (02) 6280 4079

Evan Bishop was a Corporal in the Australian Army, serving nearly 12 years and deploying to Afghanistan before deciding to move away from the Army and focus on another element to the ADF – Veteran Care. Evan completed a Masters of Business Administration (Executive) with the University of Wollongong and decided to launch VetNet to provide a different approach for veterans to find and access support.

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Beginner's Guide to Acupuncture featuring Elizabeth Cullen ACUPUNCTURE HAS BEEN A STAPLE IN TRADITIONAL CHINESE MEDICINE FOR OVER 3000 YEARS, WITH PROPONENTS BELIEVING THE PRACTICE HELPS TO RELIEVE STRESS AND SUPPORTING OUR BODIES RECOVERY. CELEBRITIES SUCH AS ROBERT DOWNEY JR. AND NATALIE PORTMAN ARE FANS OF THE PRACTICE, PRAISING ITS BENEFICIAL EFFECTS. WE SPOKE WITH TRADITIONAL CHINESE MEDICINE PRACTITIONER AND ACUPUNCTURIST, ELIZABETH CULLEN FROM THE DAO HEALTH IN SYDNEY, TO PROVIDE INSIGHT INTO ACUPUNCTURE.

Acupuncture practitioners use acupuncture to treat patients with various ailments including, the management of pain relief, fertility support, mental health support, Bells Palsy and digestion issues.

According to Elizabeth, while a patient may come in to treat a specific symptom, finding the root cause is an important step in helping the patient. This may lead to the relief of the initial symptom and allow for an overall physical and emotional improvement for the body.

Acupuncture involves the insertion of fine needles into the body to stimulate specific acupuncture points. These points lay on invisible pathways in the human body called meridians, where Qi flows through. Qi is a word used by Chinese medicine practitioners to explain energy within the body.

and Western medicine treatments. “A traditional Chinese medicine practitioner has the ability to practice integrative healthcare with a patient’s GP, specialists and allied health practitioners,” Elizabeth says.

It is important that acupuncture is performed by a trained professional and that you provide your medical history, so it can be taken into consideration before the treatment.

If you are interested in beginning acupuncture, it’s best to check that your Acupuncturist and Traditional Chinese Medicine practitioner is a registered practitioner with AHPRA (Australian Health Practitioner Regulation Agency).

“It’s important for a patient to eat before an acupuncture treatment as some people may feel lightheaded, which may lead to fainting,” Elizabeth says. "But a positive effect that may occur is the beneficial impact on the central nervous system, supporting you to feel relaxed after the treatment."

A common misconception that often arises is whether acupuncture hurts, with many patients confusing acupuncture with the practice of dry needling.

“Dry needling is a technique used for a trigger point response; it is commonly more painful than acupuncture.

In contrast, acupuncture uses the traditional Chinese medicine framework of diagnosis and point function, with a longer retention of the needle and is usually less painful,” Elizabeth says.

Acupuncture and traditional Chinese medicine are not quick fixes, requiring persistence and commitment from the patient.

“It’s important to see acupuncture as a number of treatments.

It is common to feel relaxed after your first treatment, although it may take three to four treatments to experience an overall change in your symptoms,” Elizabeth says.

Many people choose to use a combination of Chinese

For more information on The Dao Health, visit thedaohealth.com.au.

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Burning Out? ARE YOU CONSTANTLY ON EDGE, YOUR TO-DO LIST OVERFLOWING WITH EXTRA RESPONSIBILITIES? YOU MAY BE DEALING WITH THE UNMISTAKABLE SIGNS OF OVERACHIEVER BURNOUT. THE SIGNS CAN INCLUDE EXHAUSTION, INABILITY TO FOCUS PROPERLY AND IRRITABILITY, ESPECIALLY WHEN IT COMES TO A CO-WORKER’S AGGRAVATING QUESTION. AMBITION IS VITAL BUT WHEN THAT COMPROMISES YOUR HEALTH AND WELLBEING, BOTH MENTALLY AND PHYSICALLY, SOMETHING NEEDS TO CHANGE.

CONTRARY TO POPULAR BELIEF, DON’T SAY YES TO EVERYTHING Most of us aim to please and want to help out when we can, but sometimes we can just take on too much. The common consensus has been to say yes to everything and grab what you can, but this isn’t always possible. If you suffer from the problem of always saying yes, then it’s best to recognise your own limitations and set some boundaries with yourself and your co-workers. Remember to take sick days when you need them and please don’t be a martyr and come to work with a cold. Instead, rest and recuperate so you can get back to work sooner and avoid the hostile stares from co-workers as you try to suppress your coughing fit.

THE EVERCHANGING MOUNTAIN OF SUCCESS Picture this; you’ve spent the last three years working towards your promotion, burning out in the process. You achieve it and the thrill lasts for a good minute before your brain reorganises itself and creates another goal to achieve, the cycle continuing again. Our goals are not static and when one is reached another one quickly takes its place. That’s why

it’s so important to live in the present and to constantly take note of where you are in your journey, because if you are always burning out then you can’t possibly enjoy the fruits of your labour. Meditation has been found to be a useful tool in training your brain to focus on the present as well as a way to reduce stress. Gratitude journalling is also a great way to concentrate on everything that is going right in your life, and the things you can be appreciative of while aiming to achieve more.

THE MATTER OF MULTI-TASKING By increasing your workload, you can become more inclined to multitask to get everything done on time. According to research from the University of Houston, multitasking in the workplace can lead to negative emotions including stress, sadness and fear.1 If you are constantly piling more responsibilities onto your plate and switching between them all, then you can’t be working at your highest capacity. Another study concluded that multitasking can overload the brain, reducing productivity by as much as 40%.2 It is recommended to focus instead on a single task at a time, allowing your brain to work more efficiently.

1

Multitasking in the workplace can lead to negative emotions. https://www.sciencedaily.com/releases/2020/05/200511154850.htm

2

Movie research results: Multitasking overloads the brain. https://www.sciencedaily.com/releases/2017/04/170425092429.htm

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Fast Facts about Stroke ONE IN FOUR PEOPLE GLOBALLY WILL HAVE A STROKE IN THEIR LIFETIME.1 National Stroke Week runs from 31 August to 6 September and this year we’re celebrating everyday Australians who know and can recognise the signs of stroke. They are F.A.S.T. Heroes!

Across Australia, F.A.S.T. Heroes can save lives, simply by knowing and recognising the F.A.S.T. signs of stroke (Face, Arms, Speech, Time) and calling an ambulance immediately. They know that stroke is always a medical emergency and time is critical.

This National Stroke Week we are calling for more F.A.S.T. Heroes to potentially save the life of a loved one, a colleague, a stranger or even themselves. Become a F.A.S.T. Hero by learning and sharing the F.A.S.T. signs of stroke and calling triple zero (000) straight away if you suspect a stroke.

GET TO KNOW THE SIGNS OF STROKE

F

Has their

FACE drooped?

A

Can they lift both

ARMS?

S

Is their

SPEECH

slurred and do they understand you?

T

Call 000,

TIME is critical

The Stroke Foundation partners with communities to prevent stroke, save lives and enhance recovery. They do this through raising awareness, facilitating research and supporting stroke survivors.

Blooms The Chemist offers a free and quick Stroke Risk Assessment service.

This involves a short list of questions about your age, gender, lifestyle and family history to assess your risk of developing a stroke over the next five years.

GBD 2016 Lifetime Risk of Stroke Collaborators, Feigin VL et al. Global, Regional, and Country-Specific Lifetime Risks of Stroke, 1990 and 2016.

N Engl J Med. 2018; 379(25):2429-2437.

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Perinatal depression and anxiety BLOOMS THE CHEMIST IS PROUD TO BE WORKING WITH GIDGET FOUNDATION AUSTRALIA WHO SUPPORT THE EMOTIONAL WELLBEING OF EXPECTANT AND NEW PARENTS NATIONALLY. WE SPOKE WITH CLINICAL PSYCHOLOGIST & THE CLINICAL TEAM LEADER AT GIDGET FOUNDATION AUSTRALIA, CHRIS BARNES, ABOUT PERINATAL DEPRESSION AND ANXIETY.

Q. WHAT IS PERINATAL DEPRESSION AND ANXIETY (PNDA)?

Q. WHAT ARE THE SYMPTOMS OF PNDA?

PNDA is a diagnoseable medical condition and is temporary and treatable. It occurs when symptoms of depression and anxiety affect an expectant or new parent for two weeks or more and it greatly affects their daily functioning. It includes a wide array of symptoms and occurs when bad days seriously outnumber the good. One in five mums and one in 10 dads experience PNDA in Australia and this can be a result of biological, psychological, and social factors.

Symptoms can include: low mood, irritability, feeling of numbness, no connection to baby and no feelings of joy, tearfulness, restlessness, sleep and appetite changes, feelings of grief, anger, hopelessness, physical symptoms such a headaches, sweaty palms, heart palpitations, and can even include thoughts of self-harm or suicide.

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Q. WHAT ARE SOME MISCONCEPTIONS SURROUNDING PNDA? Some misconceptions are that it’s uncommon, only women get it, you can’t get it if you have good support, it is purely psychological, you are a bad parent if you get PNDA, you won’t recover, and thinking that it's all your fault.

Q. ARE THEIR CERTAIN GROUPS THAT ARE AT A HIGHER RISK? Anyone can get PNDA, it does not discriminate.

However, there are certain risk factors that increase a person’s vulnerability to developing PNDA. These can include: past personal or family history of anxiety or depression, previous reproductive loss or other significant loss, physical illness, family violence, an unsupportive partner, difficulties with the baby’s health, sensitivity to hormonal changes, some personality types, childhood history of trauma and neglect, birth trauma and isolation.

Sometimes, there may be no obvious stressor or trigger, it just happens, and this can make it hard to understand.

Q. HOW CAN WE RAISE THE TOPIC AND SUPPORT OUR LOVED ONES WHO MAY SUFFER FROM PNDA? One way to raise the topic is just to ask the parent “How are you going?” and to listen carefully to their response.

You could also say you heard something on the radio or read something about PNDA and see what their reaction is and suggest that they could look it up. You could give them a brochure or some printouts from reputable websites or look at Instagram accounts together that talk about PNDA, especially other mums/dads who have gone through it. You could even talk to their partner if you were concerned. Sometimes you can make the call to a place like Gidget Foundation Australia for them, with their permission, or take them to the GP to start the conversation. Offering practical support in the meantime may help, or giving them some time out from baby-related activities so they can recharge a bit.

Gidget Angel, Karen, has a lived experience with perinatal depression and anxiety and bravely shares her story to help shine a light on perinatal mental health.

Karen’s Story I was aware from my early 30s that conceiving would be difficult for me due to very low egg levels and I resigned myself to the fact I wouldn’t be a mother. At the time I was single and never thought I would meet someone, let alone someone I’d consider having a child with. Along with that I also questioned my maternal abilities.

Fast forward six years and I met my now husband, Shamus, who is a remarkable man and father. When we decided to try for a baby, it was no surprise it didn’t happen naturally. Three rounds of IVF and a frozen embryo later, we fell pregnant to my amazement and shock. It was here where all my fears and doubts rose to the surface.

At three months pregnant I went to my amazing doctor as I just couldn’t cope with the constant anxiety, lack of sleep and I just wanted to do the best for my baby. I was in a vicious circle of depression and very low selfesteem. My doctor introduced me to Gidget Foundation Australia, and it changed everything for me. I was incredibly nervous at my first session, like most people I find it difficult talking about myself, but my Gidget clinician put me at ease instantly. I have always put so much pressure on myself and my glass has always been half empty. It wasn’t a quick fix, but after my six sessions prenatally I definitely had a different outlook on the future.

Fast forward four more months and my incredible and beautiful Oscar arrived. The first few weeks went by in a daze, breastfeeding was initially difficult with mastitis, Oscar wouldn’t sleep and the list went on. I could feel the depression creeping in again and the overthinking began at 3am each morning. It started to spiral out of control again and this is where the Gidget Foundation and my Gidget clinician again stepped in. With their support I realised this was actually quite common and I wasn’t alone.

While it is still a challenge, I’ve come to realise I’m not perfect and that’s okay. When Oscar kisses and cuddles me, tells me he loves me, I wouldn’t change a thing.

Perinatal Mental Health Awareness Week (8-14 November 2020) is an opportunity to start talking about the importance of perinatal mental health.

For more information please visit, www.gidgetfoundation.org.au For immediate help, please contact PANDA National Perinatal Anxiety and Depression Helpline on 1300 726 306 or Lifeline 13 11 14.

If it’s an emergency, dial 000

Q. WHAT TREATMENTS ARE THERE THAT HELP SUPPORT PARENTS WITH PNDA? Treatments are multi-dimensional, and everyone’s recovery is different with treatment time varying.

Treatment could include:

Bun in the Oven

Medication or evidence-based alternate therapies

Blooms The Chemist and Gidget Foundation Australia are inviting the community to host their own Bun in the Oven event during October and November to support expectant and new parents experiencing perinatal depression and anxiety.

Getting practical help

HOW CAN YOU HOST A BUN IN THE OVEN EVENT?

Individual or group therapy from perinatal specialists using evidence-based therapies

•

• •

Listening to yourself and what you need, being able to prioritise your own wellbeing

•

The inclusion of partners

Simply plan a get together (in person or virtual), morning tea or perhaps a 5pm catch up with friends, family or workmates.

Be creative and have fun while raising vital funds and awareness to support the work of Gidget Foundation Australia.

If it’s more serious, it could include hospitalisation and an assessment with a psychiatrist

For more information or to register, visit www.bunintheoven.org.au

Daily exercise

• • •

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Have you had your Check-Up? PROSTATE CANCER IS THE SECOND MOST COMMON CANCER DIAGNOSED IN MEN IN AUSTRALIA AND ONE IN SEVEN MEN WILL BE DIAGNOSED WITH THE CONDITION BY THE AGE OF 85.1 TO MAKE MATTERS WORSE, THE STIGMA SURROUNDING THE CHECK-UP PROCESS MEANS MANY MEN AVOID BEING PROACTIVE ABOUT THIS IMPORTANT MEDICAL EXAM.

Dr. Phillip Katelaris, an internationally and nationally trained urological surgeon from Sydney, established the Prostate Cancer Rehabilitation Centre for the purposes of rehabilitating bladder and sexual function after surgery for prostate cancer.

According to Dr Katelaris, men come in for check-ups usually due to their wife’s insistence, as a lot of men are very hesitant to come in of their own accord.

“They don’t like the idea of having a digital rectal examination and think that prostate cancer can’t happen to them. They’ve also heard from friends that the diagnostic process can be uncomfortable, which can include having an MRI scan and biopsies of the prostate gland.

Men are very anxious about prostate cancer, as it strikes at their sense of mortality and they have real fears of

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complications of treatment, which can include incontinence and erectile dysfunction,” Dr Katelaris says.

However, complications such as erectile dysfunction can often be fixed and if prostate cancer is diagnosed early enough it can be cured.

Dr Katelaris advises men with no prior family history of the disease to get their prostate checked every year from the age of 50. If there is a family history, such as a brother or father having been diagnosed with prostate cancer, they should start getting checked from the age of 40. The checkup itself involves a digital rectal exam and a PSA blood test.

A PSA blood test checks for a protein called ‘prostate specific antigen’, which is used to determine whether the patient is at risk of developing prostate cancer.

In the early stages, prostate cancer may not display any symptoms. Some symptoms of early prostate cancer include frequent passing of urine or difficulty passing urine, and incontinence, however symptoms of poor flow or

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regularly getting up at night to urinate can be due to benign enlargement of the prostate. The only way of thoroughly checking for early prostate cancer is to have the PSA blood test.

According to Dr Katelaris, breaking down the stigma surrounding prostate check-ups ultimately comes down to good public awareness and educating men on what they can do to reduce their risk.

The most common risk factors include having a family history of the disease, either a father or a brother, and living a sedentary lifestyle with an abdominal width greater than 90cm. According to Dr Katelaris, “simply exercising every day and losing abdominal fat can help protect against prostate cancer.”

Australian Institute of Health and Welfare (AIHW). Cancer in Australia: an overview 2017. Cancer series no 101. Cat. No. CAN 100. Canberra: AIHW. 1

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Help Save the Planet IT’S SIMPLE REALLY; SHOPPING SUSTAINABLY CAN HELP SAVE THE PLANET. DON’T UNDERESTIMATE THE WAYS THAT YOU CAN GET INVOLVED AND DO YOUR PART IN CREATING CHANGE AND AN ENVIRONMENTALLY FRIENDLY FUTURE.

B

y shopping sustainably, you are consciously thinking about the wider social impact a product can have on the environment, tweaking your buying habits so you can make a positive contribution. The conversation around shopping sustainably is growing and with the increased awareness of climate change, more people are starting to realise the importance of shopping with a conscience.

HELP YOUR FARMERS AND BUY LOCAL PRODUCE By choosing to purchase sustainably grown food, you’re supporting the local economy and helping to boost employment in a range of sectors. Sustainably grown food can be anything from fruit and vegetables that are free from pesticides or where limited amounts of fertiliser have been used. Head to your local farmer’s market on a Sunday and check out what’s on offer, making sure to bring your own reusable bags as well. Another way to help out farmers is by supporting fair trade practices by checking for the fair trade mark on products. This certifies that farmers in developing countries are paid fairly and that environmentally sustainable farming methods were used.

BUY SECONDHAND AND QUESTION YOUR PURCHASE With some careful detective work and a whole lot of time spent rifling through hangers, you’ll be sure to find something special in a secondhand shop. While the dusty allure of op shops and vintage stores may put some people off, the benefits of secondhand shopping outweigh the musty smells.

By buying secondhand you are helping to minimise the effects of pollution through the conservation of materials that you may have bought elsewhere. You’re also giving back to worthwhile charities while also helping to reduce waste and fighting against the effects of fast fashion.

If, however, you are looking to buy something a little more upmarket, it’s wise to really question how often you will

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wear it and estimate the return on investment you get from purchasing it. If it’s a dress for your cousin’s wedding, does it really justify the hefty price tag if you’re only going to wear it once? If you’re having a hard time deciding, walk away from the store or if you’re shopping online, leave the item in your shopping cart. If you’re still thinking about it in a week, then go ahead and purchase it. Often, we impulse buy just to feel that hit of instant gratification, but it only lasts for so long, usually until just after the postman knocks on our door with the package.

EAT LESS MEAT OR BUY SUSTAINABLY SOURCED You might have heard the conversations around eating a more plant-based diet and reducing your meat intake to improve your health, but how does this affect the environment? Well, according to a study by the University of Exeter, eating less meat can help tackle climate change.1 Lead researcher of the study, Tom Powell, says that meat production involves significant energy losses, so it’s important to focus on making agriculture more efficient and using sustainable methods of farming. “Our research shows that recycling more and eating less meat could provide a key to rebalancing the global carbon cycle,” Tom says.

If you can’t reduce your meat intake, then try your best to find sustainably sourced meat from farmers who concentrate on the importance of animal treatment and the minimisation of antibiotic and hormone use. Have a look at labelling on your meat products and go for organic when you can.

Eat less meat and farm efficiently to tackle climate change, scientists say. https://www.sciencedaily.com/releases/2012/06/120619225934.htm 1

HAYFEVER RELIEF TREAT + PREVENT

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2020 27 Always read the label. Follow the directions

Are You Okay?

A SIMPLE QUESTION THAT CAN UNCOVER SO MUCH WHEN ASKED AT THE RIGHT MOMENT. IT’S A QUESTION THAT SERVED AS THE CATALYST FOR THE CREATION OF THE NOT-FOR-PROFIT ORGANISATION R U OK? STARTED IN 2009 BY GAVIN LARKIN AFTER HIS OWN FATHER COMMITTED SUICIDE. R U OK?’S MISSION REVOLVES AROUND CONNECTION AND CONVERSATION, ENVISIONING A WORLD WHERE WE ARE ALL PROTECTED FROM SUICIDE.

Challenging times and the pressures of everyday life can sneak up on anybody, and it may not be obvious that they are struggling. This can especially be seen in the past year where times have been tumultuous, so it’s vital that we have more open conversations about mental wellbeing. We need to become more aware of the people around us, whether that be our friend, work colleague, neighbour or family member; asking them if they are okay can mean so much. Conversation and connection are key, and breakthroughs can happen just by asking these three words.

R U OK? FOUR CONVERSATION STEPS: 1. Ask R U OK? Be friendly and relaxed in your approach, asking questions to help them open up such as, "How are you going?" or "What’s been happening?"

2. Listen with an open mind Don’t interrupt or rush the conversation and try to encourage them to explain their experiences further.

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3. Encourage Action Ask questions such as, “What have you done in the past to manage similar situations?” or “How would you like me to support you?" There may be times when conversations are too big to take on alone and expert help may be needed.

4. Check in Check up on them after a short while and make sure you stay in touch. You could say: "I've been thinking of you and wanted to know how you've been going since we last chatted."

Show your support and get involved in R U OK? Day on 10 September, but most importantly check up on the people around you more often and ask them, R U OK? For more information, please visit ruokay.org.au or if further help is needed please visit lifeline.org.au or call 13 11 14.

If it’s an emergency, dial 000.

Our People, Our Community KINGAROY, QLD KNOWN AS THE ‘PEANUT CAPITAL OF AUSTRALIA’ , KINGAROY IS AN AGRICULTURAL TOWN NORTH WEST OF BRISBANE, WITH A ROBUST COMMUNITY OF FRIENDLY LOCALS, HELPING TO KEEP THE COUNTRY TOWN THRIVING WITH THEIR RESILIENT NATURE AND UNWAVERING SUPPORT OF ONE ANOTHER.

K

ingaroy is also home to Blooms The Chemist Kingaroy and Blooms The Chemist Kingaroy Town Centre, owned

by Pharmacists Justin Mangan and Jack Newbery.

While Jack hails from Brisbane, Justin was born and raised in Nanango, a small country town only 20 minutes from Kingaroy.

The lure of the rural lifestyle enticed them to set up shop away from the city. After completing their studies, the two young Pharmacists decided to pack up and head out to Kingaroy, where they have operated their two pharmacies for the past three years.

in a business that is slightly skewed towards the older population which Kingaroy has, but myself and my wife as a young family made the choice to come out here and give it a go, and to hopefully give back to the community with a bit more young blood.”

“I get to give my kids the growing up experience that my parents gave me, living rurally,” Justin says, “And the challenges you get and face out here are rewarding.”

“I’m a bit of a country boy at heart so somewhere in a smaller regional area where you get a lot more customer and community connection really ticked a lot of boxes for me,” says Jack. “We are

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Our People, Our Community KINGAROY, QLD

According to locals, Kingaroy has grown from a small country town into a vibrant and large country community. It’s not just a farming town anymore, with a number of other industries that help the town through the dry times. With less than half the annual rainfall in the past 12 months, Kingaroy is struggling but locals are determined that it will rain.

“A number of stores have closed, others have opened, everyone is trying to find their own niche. It’s no different to any other country town, we’re all doing it hard,” one Blooms The Chemist customer says.

“There is a real economic pressure in Kingaroy as part of its demographic, but I’d really like to see more families coming back to the community, families like us, and to see a real investment in the community,” Jack says.

With the opening of the second store, Justin and Jack were able to employ more team members, at a time when employment within the town is crucial to the community’s survival.

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“What I could give back was always going to be rurally, I just didn’t realise that my future was going to be so close to where I grew up. Coming back here, the opportunity was there and for me it was a no brainer- I had to give it a go,” Justin says.

Discover more of Kingaroy and its community in our latest Our People, Our Community video.

Head to facebook.com/BloomsTheChemistPharmacy

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What’s on in your Blooms The Chemist September STROKE RISK ASSESSMENT Stroke is one of Australia’s biggest killers and a leading cause of disability.1 Stroke kills more women than breast cancer and more men than prostate cancer.2 The good news is that more than 80% of strokes can be prevented.3 At Blooms The Chemist, we offer a free and quick Stroke Risk Assessment service. This involves a short list of questions about your age, gender, lifestyle and familial history to assess your risk of developing a stroke over the next five years.

October HEALTHY MIND FOR EVERYBODY Almost half of all Australians aged 16 to 85 years (7.3 million people) will experience mental illness at some point in their life.4 At Blooms The Chemist, our Pharmacists are undertaking training in mental health first aid, becoming a resource in the community for customers to chat to.

November 200 BONUS POINTS FOR JOINING MY HEALTHREWARDS Join our Rewards club for exclusive offers, vouchers and a birthday treat. Plus, get 200 bonus points when you join in November!

Head to bloomsthechemist.com.au to find your local Blooms The Chemist.

bloomsthechemist.com.au Australian Institute of Health and Welfare 2016. Australia’s Health 2016.

Australian Institute of Health and Welfare, 2014. Australia’s Health 2014.

4 Mental health in Australia. https://www.health.gov.au/health-topics/mental-health 1,2 3