Health Check Magazine Issue 19 March 2021 - May 2021 by Blooms The Chemist

hea th magazine ISSUE 19 AUTUMN 2021

PLUS ARE YOU SURVIVING OR THRIVING? A HEARTFELT LETTER TO ALL MUMS WAYS TO FALL ASLEEP FASTER

Elderberry Astragalus Vitamin C Zinc Rosehip Probiotics 2

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CONTENTS H E A LT H C H E C K M A G A Z I N E | A U T U M N 2 0 2 1 Much has been written about the physical and emotional toll the global pandemic has taken on many of us. Everyday pressures, worrying over chronic health concerns, and the fatigue that can affect us after more than a year of living in the current COVID-19 pandemic can put us in a position of merely surviving, getting through each day as we can. But when we fall into this pattern of merely surviving, we run the risk of not being fully present in our own lives. You deserve more than just making it through, and it’s important to prioritise your health and activities designed to help you live a richer, more fulfilling life. In this

‘Thrive’ issue, learn more about avoiding influenza in our regular Ask a Pharmacist feature (page 4). On page 8 we share some key practices to help you move from Surviving to Thriving, and because we know sleep is vital to your overall health and wellbeing, try the tried-and-true techniques to Fall Asleep Faster on page 18. Connection to others and community can have far-reaching health benefits; learn how to reconnect after a year of restrictions and lockdowns in The Power of Connection (page 30). And in acknowledgement of Mother’s Day, award-nominated author Sonia Bestulic gives all mums permission to thrive and flourish, in A Heartfelt Letter to Mums (page 14).

Blooms The Chemist's Health Check Magazine is produced entirely in-house.

The Health Check Magazine Team Editor-in-Chief Annette Williams, National Communications Manager

30 4

AVOIDING INFLUENZA

PHARMACIST FOCUS

ARE YOU SURVIVING OR THRIVING?

HEALTHY BONES

A HEARTFELT LETTER TO ALL MUMS…

THE POWER OF PROBIOTICS

THE POWER OF CONNECTION

FALL ASLEEP FASTER

UNDERSTANDING UBIQUINOL

THE EVOLUTION OF YOUR IMMUNE SYSTEM

MANAGE YOUR ALLERGIES

POWER UP YOUR BRAIN

MAD ABOUT MAGNESIUM

Chief Writer Emily Facoory, Communications and Content Coordinator

DO YOU HAVE SENSITIVE TEETH?

Chief Designer

Ivan Botic, Graphic Designer

JUST TAKE THE COMPLIMENT ALREADY

THE MYTHS OF HAPPINESS

GIDGET FOUNDATION AUSTRALIA’S PERINATAL SUPPORT CENTRE SERVICE

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.

H E A LT H C H E C K M A G A Z I N E | A U T U M N 2 0 2 1

Ask a Pharmacist AVOIDING INFLUENZA by Casey Shannon

INFLUENZA OR ‘THE FLU’ IS A RESPIRATORY ILLNESS THAT AFFECTS THE NOSE, THROAT AND LUNGS. IT IS VERY CONTAGIOUS AND CAN BE SPREAD BY TINY DROPLETS WHEN PEOPLE WHO HAVE THE FLU SNEEZE, COUGH OR EVEN SPEAK.1 THE SYMPTOMS AND DURATION OF THE FLU ARE USUALLY MORE SEVERE THAN THE COMMON COLD, AS IT CAN LEAD TO LIFE THREATENING COMPLICATIONS SUCH AS PNEUMONIA.2 SOME PEOPLE ARE AT A GREATER RISK OF COMPLICATIONS CAUSED BY THE FLU, INCLUDING PEOPLE WHO HAVE A WEAKENED IMMUNE SYSTEM, UNDERLYING MEDICAL CONDITIONS AND THE ELDERLY. WHILE THERE IS NO GUARANTEED WAY TO AVOID THE FLU, THERE ARE MANY WAYS TO MINIMISE THE EXPOSURE, BUILD YOUR IMMUNITY AND REDUCE YOUR RISK OF INFECTION.

HEALTHY HABITS TO AVOID THE FLU Get vaccinated The best way to avoid the flu is to get the annual influenza vaccine, containing the strains that will be most common during the upcoming season. The flu vaccine works by exposing the immune system to a tiny amount of the inactivated flu virus.3 The immune system then develops specific antibodies which are designed to fight the virus. If the person is exposed to the flu, the immune system will recognise the virus and produce antibodies to fight the infection.4

c) Avoid close contact – Try to avoid close contact with people who are unwell. Also, if you are feeling unwell, stay home and avoid contact with others as much as possible.8 d) Cover your mouth and nose – When sneezing and coughing it is best to cover your nose and mouth with a tissue or handkerchief and dispose after use to stop the spread of the virus.9 e) Avoid touching your face - Continuously touching your face can aid the spread of infection.

Boost your immune system Boosting your immune system can prevent illness and may help reduce the duration of a cold or flu. You can boost your immune system by: a) Maintaining a healthy lifestyle – This includes getting enough sleep, engaging in regular physical activity, eating a balanced diet, minimising stress and reducing your intake of alcohol and cigarettes. b) Herbs and supplements – There are a number of herbs and supplements available in various combinations. It is important to talk to your doctor or Pharmacist to ensure they are safe for you. Some herbs and supplements include: • Andrographis may help reduce upper respiratory tract infections such as a cough, headache, fever, nasal discharge and sore throats.10 It is thought to have antibacterial and antiviral properties. • Zinc is important for normal immune function and can be used to help reduce symptoms of the common cold.11

In Australia, circulation of influenza virus usually peaks from June to September. Therefore, it is best to receive the vaccination in Autumn as full protection is usually achieved within 10 to 14 days following the vaccination.5 Your body’s immunity to the flu is strongest and most effective three to four months after the vaccination.6

• Vitamin C is important for immune function as it may help to stimulate the production of proteins that help attack viruses.12

The flu vaccine is recommended for anyone six months and over.

• Lactobacillus Acidophilus is a probiotic which is used to help build ‘good’ bacteria in the body. This probiotic can help reduce the likelihood of getting a respiratory infection like the flu.14

Practice good hygiene Since the flu is extremely contagious, it is important that everyone practices good hygiene by following these simple steps: a) Wash your hands – Keeping your hands clean will help prevent the spread of the flu. Regularly wash your hands with soap and water after going to the bathroom, before eating food and after touching surfaces in public areas. When soap and water are not available, use alcoholbased sanitiser.7 b) Clean and disinfect surfaces – Clean all surfaces to stop the spread of the flu. This includes benches, doorknobs, keyboards, phones, etc.

• Echinacea can help reduce the symptoms of the common cold and may help to build the immune system.13

Centers for Disease Control and Prevention. 2019. Key Facts About Influenza. [online] Available at: <https://www.cdc.gov/flu/about/keyfacts.htm> 1

BioCeuticals IMGateway. 2016. Flu or Influenza. [online] Available at: , http://bioceuticals.imgateway.net/patientinformationdetails;piId=10> 2, 14

Australian Immunisation Handbook. 2020. Influenza (flu). [online] Available at: < https://immunisationhandbook.health.gov.au/vaccine-preventablediseases/influenza-flu> 3,4

Australian Medicines Handbook. 2020. Influenza Vaccine. [online] Available at: < https://amhonline.amh.net.au/chapters/vaccines-chap/vaccines/influenzavaccine?menu=hints> 5,6

Nichols. H, Tavella. V. 2020. Medical News Today: How to avoid catching the flu. [online] Available at: < https://www.medicalnewstoday.com/ articles/321005#flu-shot> 7,8,9

Blackmores Institute. 2019. Respiratory Tract Infection. [online] Available at: < https://www.blackmoresinstitute.org/education/ condition-information-sheets/fact-sheets/upper-respiratory-tract-infections> 10,11,12,13,14

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Pharmacist focus Colin Willis BLOOMS THE CHEMIST NORTH PERTH

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’ve been working as a Pharmacist since 2013 and with Blooms The Chemist since 2018.

We’ve hosted morning tea at the local community farmer’s markets to raise money for Make-A-Wish Australia and to support the local primary school. Last year we donated hand sanitiser to North Perth Primary School when stock was in short supply due to COVID-19. We also worked with a few local groups to provide flu vaccinations at a discounted rate to make them more accessible.

What made you want to become a Pharmacist? I completed my Bachelor of Science in Nutrition and had originally planned to go on and finish my dietetics post graduate. I had an unexpected opportunity to move into a Master of Pharmacy and took the chance! What is the most important thing you’ve learnt as a Pharmacist? As a Pharmacist you meet people from all walks of life. Over the years, I’ve learnt the importance of never passing judgement on someone or making assumptions. If you truly want to help someone you first need to listen. You can’t go into a situation knowing what is best for someone before you’ve even talked with them. Also, having empathy is an important part of the process as well. How do you like to relax or spend your free time? I enjoy spending time with family and friends and try to find time to go for a run, especially when I’m feeling stressed. I’m also guilty of enjoying a good Netflix binge and watching a whole series in a few days! What’s the best thing about your community? I’m always amazed at how close the North Perth community is. There is a real sense of connection and support – both between neighbours and for local small businesses. I’ve been fortunate to have so many loyal customers (many have been coming to the pharmacy since it first opened in 1970). There’s a rich history, vibrant culture and the people are kind and generous – what more could you want? How does your pharmacy give back to your local community? We regularly help out local organisations and charities with donations of products for raffles and events. This year we begun sponsoring the North Perth Cricket Club. We like to support local small businesses by reaching out and starting partnerships and also stocking locally made products.

How do you best support your team and customers? I always want to create an environment that is friendly and inviting for my team and our customers. Our team is only small, but we are close and always looking out for each other – they know their wellbeing is always my first priority. Having a happy, healthy and supportive team is the best way I can make sure our customers are being well looked after. What are three things you couldn’t live without? My family and friends and my phone (sad but true!). What’s the number one health tip you’ve learnt over the years? "Prevention is better than cure." People are often looking for that magic pill to cure ill health, but more often than not, the best approach is leading a healthy lifestyle to avoid the problem arising in the first place. Do you have a quote to live by? Can’t go past a catchy Dr Seuss quote – “You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose.” What are you excited about for the future of your store? We are quite passionate about making our workplace more eco-friendly. Last year we introduced a range of eco-friendly products for sale which have been very popular. Now we want to focus on how we can reduce our environmental impact in-store including some more ambitious goals such as developing end of life solutions for some of the plastic products we sell. If you could give a shout out to one of your regular customers, who would it be and why? Two of our regular customers like to drop in home baked goodies for morning tea – Dora and Vincenzina – shout out to them for keeping us fed and happy! H E A LT H C H E C K M A G A Z I N E | A U T U M N 2 0 2 1

Are You Surviving or Thriving? WHETHER YOU’RE STRUGGLING THROUGH THE YEAR OR HAVE COME ACROSS SOME UNEXPECTED ROADBLOCKS THAT HAVE GOT YOU STUMPED, NOW’S THE PERFECT TIME TO REASSESS HOW YOU’RE TRAVELLING THROUGH LIFE. IF YOU’RE ON AUTOPILOT MODE, WATCHING DAYS PASS YOU BY INSTEAD OF INTENTIONALLY CREATING THE LIFE YOU DESERVE, TRY THE FOLLOWING 10 TIPS TO ENSURE YOU’RE THRIVING, INSTEAD OF JUST SURVIVING.

RE-EVALUATING YOUR NEW YEAR GOALS

CULTIVATE MORE CURIOSITY

You may have made some lofty goals to start the new year off on the right foot, but how consistent have you actually been in making these goals happen? If you’ve given up on your healthy eating and exercise goals after the first two weeks of January or you’ve abandoned your plan to go freelance, now is the time to re-evaluate and reassess. Breathing new life into your goals will help you reignite that lost motivation and get ahead again. A wise way forward is to review the goals you made for the new year and approach them from a different perspective. Instead of setting them as concrete goals which you have to achieve no matter what, think of them as setting intentions. Rather than ‘My goal is to go to the gym five days a week no matter what’, try reframing it as ‘I intend to go to the gym five days a week’. This gives you some breathing space and a bit of grace if things don’t go according to plan, without the strict constraints of all or nothing/achieve or fail goals. Remember, there is no shame in also having to abandon one of your initial new year goals, as life constantly changes, as do our priorities, and if you’re not feeling a positive sense of motivation from your goal or intention, don’t force yourself to complete it.

The pursuit of knowledge is never-ending, and we are lucky to have the resources which allow us to explore more of what we wish to learn and discover. Whether that topic is as niche as building bird boxes or understanding more about medieval history, there are so many benefits to expanding our brain’s capacity. According to research, learning something new triggers changes in the brain that contribute to greater information acquisition and memory formation.2 The process of acquiring new knowledge can also challenge us in a positive way, exposing us to new perspectives and ways of thinking, and helping us cultivate a more well-rounded sense of self. Thankfully, with an entire world out there to explore, through books, online resources or travel, we’re able to continue growing and learning through all stages of life.

PRACTISING GRATITUDE Gratitude has become a buzzword over the past couple of years and with good reason. Cultivating a sense of appreciation and thankfulness for the things you have in your life can benefit your overall wellbeing. According to research, an attitude of gratitude can contribute to increased satisfaction with life as well as reducing stress, anxiety and depression.1 There are endless ways in which you can express your gratitude, and while creating a gratitude journal may be the most popular one these days, writing thank you notes, tipping restaurant staff and donating to charity organisations are other ways you can show your appreciation. Struggling to find something to feel grateful for? There are countless social media accounts dedicated to uplifting, positive news and acts of kindness, which can be a welcome way to refocus on the positive. Try looking up ‘The Kindness Pandemic’ or Upworthy, for stories to inspire. THE PEOPLE YOU ASSOCIATE WITH You may have heard of the quote, ‘You're the average of the five people you spend the most time with.’ Whether you believe it or not, there is some truth to it. It’s only natural that the ideas, opinions and actions of those you spend a significant amount of time with will gradually rub off on you. It’s a good idea to observe and assess whether the people you are associating with are in your same lane in life. If you’re ambitious yet surrounded by people who aren’t, then it may be time to seek out new connections. If you find spending time with someone leaves you feeling drained, less positive and unsupported, they may no longer be the best fit for you. While it may not be possible to completely remove certain people from your life, you can choose to reduce the time spent with them in a respectful and diplomatic way, to ensure no feelings are hurt. Finding new people more on your wavelength may seem daunting but if you’re willing to put in the effort, move beyond your comfort zone, and join clubs or pursue activities which you’re interested in, you’ll eventually find likeminded people.

RECOGNISE THE SIGNS OF BURNOUT A lot of the time when you’re just surviving, you may be running on empty and mentally and physically exhausted. This may be because you’re burnt out, taking on too much responsibility, spreading yourself too thin, and it’s wearing you down. It’s vital that you’re aware of when your energy is starting to peter out, so you can get on the front foot and take action before burnout can really sap your fire. Have you isolated yourself from family and friends? Are you emotionally or physically depleted? Have you suddenly become more irritable and seem to snap at people more often? While these are just some of the symptoms of burnout, the key to overcoming it is to practice healthy habits, such as establishing and communicating clear boundaries, prioritising movement, eating well and getting enough sleep. But most importantly, ask for help. If you’re struggling to handle certain things, make sure you reach out to people who can help, whether that be your family, colleagues or a psychologist. GIVE BACK To participate actively in the world is not always accessible for every person on earth. One of the best ways to contribute to fair and equal opportunities for all is to give back in whatever way you can, whether that’s through volunteering your time by serving food in a homeless shelter or setting up a monthly donation towards a charity that is close to your heart. Take initiative and action towards ensuring that the world becomes a better place for not only the inhabitants today but for future generations. LIMITING BELIEFS Regardless of whether they have been created from uneasy environments when we were younger or through the opinions of others as we have grown, limiting beliefs will always keep us in survival mode if we let them. We need to remember that what we think or what we’ve been told is not permanently ingrained and isn’t automatically true. If your desire is to start your own business, but someone’s told you that you don’t have an entrepreneurial spirit and you’ve internalised that, then that’s a limiting belief; one which you need to fight back against. The next time an automatic limiting belief pops up in your head, question its validity. Is it someone’s opinion? Where did that thought come from? Have you shown yourself that you are in fact capable of doing it? Dig deeper into the belief H E A LT H C H E C K M A G A Z I N E | A U T U M N 2 0 2 1

and you’ll often find that the evidence for its truth is extremely flimsy. While it may take time to truly shed these limiting beliefs, the more you question/challenge those automatic thoughts, the easier it will become to recognise limiting beliefs for what they truly are; outdated ideas that don’t serve you or your higher good. TURNING INWARD We may wish to turn our brains off on occasion, to end the effects of overthinking and ruminating. While this may not be exactly possible, we can try to lessen the load with techniques that can help quiet the mind. It may seem contradictory to turn inward in order to stop thinking too much, but according to the Himalayan Institute, turning the mind inward in meditation allows us to be in touch with our core being and pure consciousness.3 You can access this by firstly creating stillness; relaxing into a posture that’s comfortable and where the head, neck and torso are in alignment. Next is to focus on the flow of your breath, taking note of the sensations when you inhale and exhale. This will relax your mind and nervous system and your thoughts will slowly dissipate. Don’t stress if you’re initially struggling with it, as it takes practice and commitment each time. PRACTISE SELF-COMPASSION Self-compassion is a trait that is often glossed over and rarely properly practised. It can be seen as a self-indulgent or selfish attribute to possess, but without it we run the risk of living with inward resentment and unnecessary hurt. Recognising and embracing our own flawed humanity and realising that every single person on this earth is imperfect can be extremely freeing. The harsh and often insistent voice of our inner critic does a good job of undervaluing our worth, but combining the other tips above, such as overcoming limiting beliefs, practising gratitude and self-reflection, can help towards treating yourself with more compassion and care. EMBRACE YOUR INNER CHILD Think back on the things you loved doing as a child and the activities that gave you that ‘Christmas eve’ feeling; a mix of anticipation and pure excitement. Whether it was drawing, playing in the rain, or baking cakes, engaging in these activities may help you access the same sense of wonder and freedom you had as a child. According to certain schools of psychology, the concept of embracing your inner child can also help you connect with some unresolved issues that may stem from childhood. Working with a psychologist may help you unpack and process these so you can truly move on and embrace your inner child without the shadows attached. Take note of these tips and remember to truly take care of yourself in whatever way works best for you. In order to make the most of 2021 and to thrive in all areas of your life, a bit of reflection, self-compassion and gratitude will go a long way. Gratitude: Benefits for the Soul, and the Body. https://www.clinicalcorrelations. org/2017/02/03/gratitude-benefits-for-the-soul-and-the-body/ 1

Neuroscience. To Learn is to Myelinate. https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC4261922/ 2

5 Steps to Turning Inward: The Meditation Process. https://www. himalayaninstitute.org/wisdom-library/5-steps-turning-inward-meditationprocess/ 3

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Healthy Bones AS WE AGE OUR BONES CAN BECOME MORE FRAGILE AND MORE LIKELY TO BREAK. OVER 165,000 BROKEN BONES OCCUR EACH YEAR IN AUSTRALIA, WITH 5.5 MILLION AUSTRALIANS OVER 50 SUFFERING FROM POOR BONE HEALTH.1 OUR BONES ARE THE FOUNDATIONAL BLOCKS THAT ALLOW US TO GO ABOUT OUR DAYS WITH EASE, AND WITHOUT PROPER CARE, DISEASES SUCH AS OSTEOPOROSIS MAY OCCUR. WHAT IS OSTEOPOROSIS? Affecting over 1 million Australians, osteoporosis is a disease that occurs when bones in the body lose minerals such as calcium.2 This causes a loss of bone density in the body which can lead to fractures, which are a complete or partial break in a bone. Osteoporosis is often called the silent disease as it usually has no symptoms. A bone density scan can be performed in certain Blooms The Chemist stores and in some medical centres. They can be used to diagnose osteoporosis and are usually done on men and women over 50 that have particular risk factors. These can include a strong family history of the disease, low calcium and vitamin D levels and lifestyle factors including smoking, alcohol intake and weight gain.3 TIPS TO HELP WITH HEALTHY BONES Calcium We were told as children to make sure to drink our milk and eat our yoghurt, as these will help our bones grow strong and healthy. While it may have been an annoying reminder as a child, this nugget of wisdom is something you’ve ideally continued to do into adulthood. Calcium really does help our bones stay strong and considering our bodies are unable to make calcium, we need to get it from outside sources such as food. To include calcium into your diet, make sure

you’re eating foods such as almonds, broccoli, dairy products, sardines and canned salmon. Vitamin D Vitamin D is used in your body to help absorb calcium, keeping bones and muscles healthy. Vitamin D deficiency can lead to joint pain and increase the chance of falls in the elderly population. It mainly comes from sunlight, but can also be found in certain foods such as red meat, oily fish and egg yolks. Physical activity Regular exercise helps to build greater peak bone mass and can help prevent bone loss. Weight bearing exercises such as walking, jogging and climbing stairs can help strengthen bones. Not only does exercise help you maintain bone health but it also helps you maintain balance and coordination, which can decrease the number of falls that may happen. Consume enough protein Researchers have found that a low intake of protein may negatively impact calcium absorption, affecting bone density and bone loss in individuals.4 Given protein makes up roughly 50% of the volume of bone, protein should be considered as a key nutrient for your health.5

Know Your Bones Community Risk Report – October 2018. https://www.garvan.org.au/news-events/files/know-your-bones-consumer-report-2018.pdf Osteoporosis. https://www.osteoporosis.org.au/what-it 3 Risk Factors. https://www.osteoporosis.org.au/risk-factors 4 Low Protein Intake. https://pubmed.ncbi.nlm.nih.gov/12612169/ 5 Optimizing Dietary Protein for Lifelong Bone Health. https://journals.lww.com/nutritiontodayonline/ fulltext/2019/05000/optimizing_dietary_protein_for_lifelong_bone. 1

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A heartfelt letter to all mums… YOU HAVE BEEN GIFTED PERMISSION TO THRIVE AND FLOURISH!

Dear Mums, Just reminding you – you are human! It may sound a little silly to remind you of your humanness; but somehow the moment when you become a mother there’s a gross misconception that you now automatically know everything there is to know about raising a child! And that you also miraculously develop superhuman powers that make you confident, positive, loving, patient and full of unending blissful glee. At that moment, the quiet quest for being a close to perfect mother may begin. My four-year-old daughter came to me one day and asked, “Mum, why do kids have mums?” I was a little surprised at that question. I wondered, 'Hadn’t she noticed how much is done each day as part of the mothering role?!'

THIS IS A TIMELY MESSAGE FOR ALL MUMS… HONOUR YOUR HUMANNESS. THIS MEANS LETTING GO OF STRIVING FOR YOUR DEFINITION OF PERFECTION; LETTING GO OF THE OVERWHELM FROM ALL THE HATS YOU ARE WEARING AS A MOTHER AND REMEMBER THAT YOU TOO ARE ON YOUR OWN PATH OF PERSONAL GROWTH AND SELF-DISCOVERY. AS ROY T BENNETT SAYS ‘DO NOT LET THE ROLES YOU PLAY IN LIFE MAKE YOU FORGET THAT YOU ARE HUMAN.’

“Well, kids have mums for lots of reasons; we help keep you safe; we teach you things; we help you to be able to do different things, we do our best to help you grow with healthy foods…” I trailed off and asked her the question in return. “Why do you think kids have mums?” She looked up at me with open simplicity, her round moon face reflecting the light while her innocent wide eyes seemed so sure. She gently responded, “To love them”.

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I paused. Not just any pause. A heart-struck pause. The kind that you feel throughout your core; that tells you to listen up and pay attention as wisdom beyond words had just been shared. My lesson that day has carried forward – get your mind out of all the ‘stuff’ that needs doing, and simply come back to human connection. Kids have mums to love them. Full stop. (Excerpt from Flourish for Mums: 21 ways to thrive with self-care and acceptance)

Over the decades, working closely with thousands of mothers who have children with additional needs, and then experiencing the motherhood journey myself, having three kids in two and a half years I realised the deep need for mothers to be supported and celebrated, on their motherhood journey; and the important need for mothers to create space to honour themselves whilst celebrating the children in their lives… so what are some more ways to do this?

DETOX UNWARRANTED GUILT This one doesn’t even need an explanation! The big G factor; Guilt. It seems to swoop into our lives once we become Mothers, as often there is the mindset or societal pressure that we now must be ‘completely selfsacrificing’ and/or ‘all about the children’. However, if we are genuinely wanting to give our best to our children, it won’t come from giving them material objects but rather giving them the best of us, not the rest of us. So how do we begin to detox the guilt? First step is to tune in to your feelings. Identify when you are choosing to do/or not to do something out of feelings of guilt. Challenge this feeling – is it warranted or unwarranted? Doing things out of guilt never feels so great. But making decisions fuelled by love is an enormous opening to joy, positive action, and respect of self. REJIG YOUR GOAL SETTING A friend asked me toward the end of last year; “What are your goals for 2021?” I rattled off some general goals about the family and work related activities. As I walked away, I had an internal niggle; something didn’t feel right about those goals. They felt somewhat empty and what I deemed to be task focussed or practical goals. I reflected further and came to what felt more right. My rejigged primary goal is to find and experience joy in the every day. This resonated with me and felt like a fuller goal and a way of being. It is also something I have control over and can more consciously do, without waiting for anything in the external world to do this for me. Consider what state of being you’d like to experience more within your life. Your goals can be rejigged at any time to allow for this. EXPAND YOUR CIRCLE OF NURTURE Of course, as mothers when we think about nurturing, the children in our lives quickly enter our mind (no matter their age!). However, the circle of nurture is only truly complete when we include ourselves in our own circle. For some; this is done by simply making a conscious decision to do so; and for others it means reaching out to ask for help; whether it be a family member, friend or a trusted third person. Taking measures to care for yourself is taking measures to care for those who share in your world. Mums, your permission note has been granted. You matter. You are loved. It is your time to thrive and flourish…

Sonia xo

Sonia Bestulic is based in Sydney, Australia. She is a Multi-Award nominated Author, Founding Director of Talking Heads Speech Pathology, Podcaster of Chatabout Children with Sonia Bestulic, and highly regarded Speaker. Sonia is an advocate for honouring mothers’ wellbeing, celebrating children, and living a life powered by love. She combines real-world experience together with her own lived motherhood, raising three children (all born within about 2 ½ years!). An extraordinary blend of creativity, intellect, empathy and passionate, determined drive; Sonia shares a natural gift for empowering those with children in their lives, to embrace their own personal growth. www.soniabestulic.com.au www.talkingheads.net.au www.chataboutchildren.com

Flourish for Mums: 21 ways to thrive with self-care and acceptance Motherhood carries an unexpected, yet evolutionary path of selfdiscovery. The weight of social media, societal expectations, and an ever-evolving concept of what it means to be a good parent plays heavily on the minds of mothers. Flourish for Mums: 21 ways to thrive with self-care and acceptance is a much-needed circuit breaker. It shares 21 personal, yet universal messages of deep wisdom to release the ‘mother guilt’ and anxiety around raising children, and ultimately enjoy a new kind of self-nurture. This is the perfect companion for mothers – gifting a warm embrace, and space, to rekindle a refreshing love for themselves. For signed copies, visit www.flourishformums.com

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COLDS Cenovis Sugarless C 500mg supports healthy immune system function. Betadine Ready To Use Sore Throat Gargle is an aid in the treatment of infected sore throats. Nature’s Own Triple Strength Garlic + C Horseradish reduces the severity and duration of cold symptoms. Bisolvon Chesty Forte relieves chesty coughs. These medicines may not be right for you. Read the label before purchase. Follow the directions for use. If symptoms persist, talk to your health professional. Betadine® is a registered trademark of Mundipharma AG, used under licence.

16 MAT-AU-2003232 Dec 2020

The Power of Probiotics Help keep your immunity in great shape before Winter hits with the power of probiotics. Probiotics contain beneficial bacteria that help maintain or improve the good bacteria already present in the human body. And with 70% of your immune system located in the gut, it's important to keep the balance of good and bad bacteria in check. Not only is having a healthy balanced gut important for strong immunity and of course digestion, it is also linked to various other aspects of our body's overall health and wellbeing such as our energy. Inner Health probiotics are made using specific strains, for multiple body benefits. INNER HEALTH DAILY IMMUNE supports immune system health and a healthy body recovering from colds. INNER HEALTH PLUS BABY & KIDS not only supports gut health and digestive wellbeing, but also supports immunity and maintains ear health. INNER HEALTH PREGNANCY & BREASTFEEDING supports baby's development during pregnancy. INNER HEALTH PROBIOTIC PLUS IRON supports energy and assists the absorption of iron from the diet. ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, CONSULT YOUR HEALTHCARE PROFESSIONAL. VITAMIN AND MINERAL SUPPLEMENTS SHOULD NOT REPLACE A BALANCED DIET. NOT FOR THE TREATMENT OF IRON DEFICIENCY CONDITIONS. H E A LT H C H E C K M A G A Z I N E | A U T U M N 2 0 2 1

Fall Asleep Faster FOR SOME OF US, GOOD RESTFUL SLEEP THAT ARRIVES QUICKLY CAN BE AN ELUSIVE EXPERIENCE, WHILE THE LUCKY ONES SEEM TO DRIFT OFF AS SOON AS THEIR HEAD HITS THE PILLOW. IF YOU’RE STRUGGLING TO NOD OFF, TRY THESE TECHNIQUES WHICH MAY HELP YOU FALL ASLEEP FASTER.

THE MILITARY METHOD The military method was created by coach Bud Winter during World War II to help pilots fall asleep faster, in what could often be quite uncomfortable situations, such as gunfire. After just six weeks of practice, 96% of the pilots could fall asleep within two minutes. The method follows five steps, allowing you the opportunity to relax into sleep. 1. Find a comfortable position to get into so you’re nice and relaxed. 2. Make sure you relax your face by letting your jaw and muscles around your eyes go slack. 3. Drop your shoulders and relax your neck and arms. 4. Let your legs go limp and feel them get heavier. 5. Clear your mind for 10 seconds. In his book Relax & Win: Championship Performance in Whatever You Do, Coach Bud Winter details what you should "think" of when trying to clear your mind for the 10 seconds. “We want you to fantasise that it is a warm Spring day, and you are lying in the bottom of a canoe on a very serene lake. You are looking up at a blue sky with lazy, floating clouds. Do not allow any other thought to creep in. Just concentrate on this picture and keep foreign thoughts out, particularly thoughts with any movement or motion involved. Hold this picture and enjoy it for 10 seconds. In the second sleep-producing fantasy, imagine that you are in a big, black, velvet hammock and everywhere you look is black. You must also hold this picture for 10 seconds. The third trick is to say the words "Don't think ... don't think ... don't think," etc. Hold this, blanking out other thoughts for at least 10 seconds.” THE 4-7-8 BREATHING METHOD The 4-7-8 method originated from the yogic practice of pranayama which means ‘regulation of breath’. It’s meant to decrease stress and help you relax which can contribute to better sleep. 1. Lie down and place the tip of your tongue behind your top front teeth. 2. Empty your lungs of air and then breathe through your nose for four seconds. 3. Hold your breath for seven seconds and then exhale through your mouth for eight seconds, making a whoosh sound. Repeat the cycle up to four times. IS IT A SLEEP DISORDER? One in 10 Australians suffer from undiagnosed obstructive sleep apnoea (OSA). In men aged 40–69 years, this could be as high as 49%, and in men aged >70 years, as high as 62%!1 If you find that you just can’t sleep properly regardless of what you do, then you may have an underlying condition such as sleep apnoea. Sleep apnoea is a chronic health condition where breathing may be limited or stop altogether during sleep. Symptoms may include snoring, tossing and turning, waking up several times throughout the night, and feeling chronically tired or exhausted during the day. The condition is also linked to high blood pressure, type 2 diabetes, and obesity. An at-home sleep test can determine if you have sleep apnoea; ask your local Blooms The Chemist for more information on this condition and testing options. Make sure you ask your Pharmacist or GP about any interactions that certain supplements may have with your regular medications. Sleep apnoea in Australian men. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5103243/

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Understanding Ubiquinol EVER WONDERED WHY YOU ARE FIT, YET SEEM TO BE FATIGUED? THE ANSWER MAY LIE IN A LACK OF UBIQUINOL, THE ACTIVE FORM OF COENZYME Q10 (COQ10).

WHAT IS COQ10? CoQ10 is found naturally in our body, and is one of our essential nutrients. It is a fat-soluble antioxidant that is found in every cell and it supports cardiovascular health, energy production and cell function. Our organs with the highest energy needs - our heart, kidneys and liver - store the most CoQ10. WHAT IS THE DIFFERENCE BETWEEN CONVENTIONAL COQ10 AND UBIQUINOL? There are two forms of CoQ10; one is Ubiquinone (conventional CoQ10) and the other is Ubiquinol, which is the active and reduced form of CoQ10. On a chemical level, the difference between CoQ10 and the active form of CoQ10 is that Ubiquinol contains two hydroxyl groups, which makes it more "hydrophilic"-in other

words, it increases Ubiquinol's ability to be absorbed by your body. The two hydroxyl groups give Ubiquinol superior absorption and bioavailability in comparison to conventional CoQ10. THE BENEFITS OF UBIQUINOL Ubiquinol benefits may include: – Strong antioxidant – may be beneficial for individuals with increased oxidative stress. – Provides nutritional support for healthy cardiovascular function. – Cholesterol support - helps support healthy LDL cholesterol levels in healthy people. – More easily absorbed into the body compared to standard CoQ10. – Supports healthy energy synthesis. – Provides nutritional support for the maintenance of normal healthy sperm’s motility and morphology.

NATURAL LEVELS OF UBIQUINOL DECLINE AS WE AGE After age 30, our body’s natural levels of Ubiquinol slowly begin to decline. This may contribute to a feeling of fatigue and low energy. A depletion of ubiquinol may lead to increased oxidative stress as occurs in normal ageing. WHICH FOODS CONTAIN UBIQUINOL? Ubiquinol is found in foods such as red meat, chicken, spinach, peanuts and sardines. In order for us to maintain sufficient levels of CoQ10 in its active form, Ubiquinol, we need to eat 3.4 kg of red meat, 5.7 kg of chicken or 50 cups of spinach per day. However, supplementation may be an option which could benefit you. Before taking Ubiquinol in supplement form consult your medical practitioner to find out whether a supplement is right for you. Always read the label.

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The Evolution of Your Immune System OUR IMMUNE SYSTEMS ARE COMPLICATED STRUCTURES DESIGNED TO PROTECT THE BODY FROM OUTSIDE ENEMIES. FROM INFANCY TO OLD AGE, OUR IMMUNE SYSTEMS CHANGE AND ADAPT TO THE ENVIRONMENTS AROUND US. THEY ARE MADE UP OF MANY TYPES OF ORGANS, CELLS AND TISSUES WHICH ALL HELP TO PREVENT HARM FROM INVADERS. UNDERSTANDING YOUR IMMUNE SYSTEM AND ITS EVOLUTION FROM THE DAY YOU WERE BORN TO YOUR CURRENT LIFE STAGE MAY HELP YOU TO APPRECIATE ITS AMAZING CAPABILITIES.

WAYS TO HELP OUR IMMUNE SYSTEM FUNCTION BETTER

Our immune systems consist of two main parts: the innate immune system and the adaptive immune system. The innate immune system is active from the moment you were born and is the first line of defence against pathogens, which are infectious organisms that can cause diseases or illnesses to the individual. The adaptive immune system is the second line of defence against specific pathogens that attack the body. They learn what is needed if the pathogen strikes again, creating antibodies to fight back.1

EXERCISE Exercise is a no brainer and benefits our bodies in a myriad of ways, including the promotion of good circulation and the release of endorphins to help reduce stress.6 According to research, exercise allows the cells and substances of the immune system to move through the body freely and do their job efficiently.7 Get your body moving by going for a walk around the block or start a morning yoga routine to help with circulation.

When we are born, our immune systems aren’t accustomed to the outside world and so our immunity is weak. “This makes the newborn, and particularly the premature baby, relatively susceptible to bacterial and viral infections.”2 When a child grows, their immune system is moulded by infections and vaccinations. “Children may still acquire viral, bacterial and parasitic infections that have to be fought off and controlled by immune responses. Over time, protection provided by the immune response increases, and young adults suffer fewer infections.”3

DIET Take a look at your diet and see what’s missing; are you getting enough nutrients to help your body thrive? Nutrients such as vitamin E, vitamin C and beta-carotene may help to boost your immune system, along with vegetables and fruits rich in antioxidants which may reduce oxidative stress.8

As we age our immune response matures, and now with a greater sense of memory it maintains our health during significant life changes, including childbearing.4 But as we grow older, the immune system starts to modify and decline, impacting our health. This contributes to the elderly population becoming more susceptible to a higher risk of acute viral and bacterial infections. According to research, the mortality rates of these infections are three times higher among elderly patients compared with younger adult patients.5

SLEEP Sleep is a major factor in helping your immune system perform at its best. Studies show that sleep improves immune cells called T cells which can help to fight off infections, and people who don’t get enough sleep can disrupt the effectiveness of the T cells.9 A minimum of seven hours of sleep is recommended for adults.10

As our immune systems constantly evolve and adapt throughout our lives, it’s imperative that we are taking care of it by keeping up with healthy habits to ensure its effectiveness down the line.

How does the immune system work? https://www.ncbi.nlm.nih.gov books/NBK279364/

2,3,4

Evolution of the immune system in humans from infancy to old age. https://royalsocietypublishing.org/doi/10.1098/rspb.2014.3085#d3e358

Yoshikawa TT. 2000. Epidemiology and unique aspects of aging and infectious diseases. Clin. Infect. Dis. 30, 931–933. (doi:10.1086/313792) Crossref, PubMed, ISI, Google Scholar

9,10

Exercise and stress: Get moving to manage stress. https://www. mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exerciseand-stress/art-20044469 6

How to Boost Your Immune System. https://www.health.harvard.edu/ staying-healthy/how-to-boost-your-immune-system Barnard ND, Goldman DM, Loomis JF, et al. Plant-based diets for cardiovascular safety and performance in endurance sports. Nutrients. 2019;11(1). pii: E130. How Sleep Bolsters Your Immune System. https://www.healthline.com/ health-news/how-sleep-bolsters-your-immune-system#The-importanceof-T-cells

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Manage Your Allergies Allergies often arise just before Winter hits, sometimes taking you by surprise. You can manage your allergies by thinking ahead and implementing these easy tips. Make sure you avoid pet dander and hair as well as allowing for proper ventilation inside your home. Vacuuming and dusting more often than usual can also help to reduce dust mites and other allergy-causing bacteria. Another way to help reduce allergies is to use an Allergy Management Kit. This kit combines the benefits of Claratyne®, an antihistamine tablet for fast symptom relief, and Nasonex® Allergy nasal spray, for the ongoing treatment and prevention of hayfever and allergies. Claratyne® provides fast, non-drowsy hayfever and allergy relief from day one, while Nasonex® Allergy provides direct anti inflammatory action that works inside the nasal passages to treat and prevent hayfever symptoms.

USING THE ALLERGY MANAGEMENT KIT Step 1: Prepare Nasonex® Allergy and Claratyne® can be used together until your symptoms are under control. Step 2: Action Once symptoms are controlled, Nasonex Allergy can be continued daily for ongoing relief of hayfever and allergy symptoms. Step 3: Repeat Even when allergies are under control, new surroundings, weather, and seasonal changes in pollen and grasses may cause breakthrough symptoms to occur. If you experience these flare ups, repeat steps one and two or talk to your doctor or Blooms The Chemist Pharmacist. ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL.

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Power Up Your Brain OUR BRAINS NEED SOME FINE TUNING FROM TIME TO TIME AND WHAT BETTER WAY TO STRETCH THOSE MUSCLES THAN TO USE SOME SIMPLE TRICKS TO KEEP THOSE MOTOR NEURONS FIRING. WHILE THESE MAY NOT BE QUICK METHODS OF ALTERING YOUR BRAIN POWER, OVER TIME YOU’LL BE PROCESSING THINGS IN NEW AND DIFFERENT WAYS.

According to the latest findings, your brain reaches its peak performance at 16-25 years old, and thereafter cognitive functioning declines. To keep your brain’s quality and efficiency in top shape, brain training can be extremely useful.

CHESS As seen in the Netflix series, The Queen’s Gambit, you can always try to become the next great chess prodigy or grandmaster. Chess is a great way to improve your memory and concentration as you must be aware of your opposing player’s moves and their style of playing. It also helps to increase your problem-solving skills and cultivate foresight and planning so you can be one step ahead of your opponent.

WATCH TED TALKS

TAKE AN IMPROVISATION CLASS Improvisation helps you to think fast; you need to constantly be in a state of reaction to what is going on around you. By undertaking an improvisation class in a safe and non-judgemental environment, you’ll be able to say the first thing that comes to your mind when acting out a scene. This allows you the freedom to think on your feet and to gradually develop a quicker reaction time. Creativity is a major part of improvisation as well and can be cultivated throughout constant practice, allowing you to use it across all areas of your life.

If you’re unaware of the allure of TED Talks, you just might become addicted to them, especially if you have a curious mind that’s eager to learn. TED Talks stands for 'Technology, Entertainment and Design' Talks and they cover a range of diverse and informational topics from experts who are passionate and knowledgeable on their subjects. From discussions about space exploration, psychology concepts and environmental factors, the topics are endless. Not only are viewers exposed to new and innovative ideas, but they also gain different perspectives that can expand their own knowledge and encourage outside-the-box thinking.

LEARN TO SPEED READ Speed reading not only allows you to gain more information in a shorter period, but it also helps to improve your memory. It uses more of your brain power, helping you to think faster and on your feet, aiding your brain to map new connections, and stretching your creativity muscle.

MNEMONIC DEVICES LISTEN TO CLASSICAL MUSIC Listening to classical music has been found to be beneficial for several areas throughout the brain. According to a study done by the University of Helsinki, this includes the aspects of learning and memory, dopamine secretion, and synaptic neurotransmission. Another study completed by the University of California found that college students who spent 10 minutes listening to a Mozart piano sonata before a test had better test scores compared with a group that had been listening to a relaxation tape and a group that had been waiting in silence.

A mnemonic device is a learning technique that can help people improve their memories and retain more information. One such mnemonic device is called ‘the method of loci’, which is a technique designed by the ancient Greeks and Romans. It works by imagining yourself placing items around a room that you’re familiar with; these items are the pieces of information that you are trying to learn. When you need to remember the pieces of information, you visualise yourself walking through the room, picking up each item as you go along. This method allows you to remember things more easily because you are using a familiar location to spark memory more effectively.

Baltes, P. et al. (1999), Lifespan Psychology: Theory and Application to Intellectual Functioning. Annual Review of Psychology 50: 471-507[2]

Chakravarthi Kanduri, Pirre Raijas, Minna Ahvenainen, Anju K. Philips, Liisa Ukkola-Vuoti, Harri Lähdesmäki, Irma Järvelä. The effect of listening to music on human transcriptome. PeerJ, 2015; 3: e830 DOI: 10.7717/peerj.830

Music and Health. https://www.health.harvard.edu/staying-healthy/music-and-health

H E A LT H C H E C K M A G A Z I N E | A U T U M N 2 0 2 1

Mad About Magnesium

HENRY BLOOMS MAGNESIUM COMPLEX POWDER contains elemental magnesium with important co-factors Vitamin C, Glutamine, Taurine and Potassium. Helps to relax muscles, relieve cramps and soothe the nervous system.

BLACKMORES MAGMIN provides an easy to absorb and bioavailable source of magnesium which is suitable for a range of uses. It can help support body metabolism as well as helping to build and maintain strong bones and teeth.

CARUSO'S SUPER MAGNESIUM is a broad spectrum, sustained release magnesium formula that contains six different types of magnesium which are slowly released into your body. Supports healthy muscle function and relieves mild muscle cramps and spasms.

ETHICAL NUTRIENTS MEGA MAGNESIUM CITRUS POWDER uses Meta Mag®, a high strength, exclusive and easily absorbed form of magnesium that works with your body to get the most from your supplements. It can help support energy levels and general health and wellbeing.

THESE MEDICINES MAY NOT BE RIGHT FOR YOU. READ THE LABEL BEFORE PURCHASE. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL.

Breathable. Comfortable. Support. The Dynamic Compression range is comfortable and breathable. Providing support in the right places for the best muscle maintenance pre and post injury. Adapting to every movement without limitations. www.thermoskin.com

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The Power of Connection AFTER THE YEAR THAT WAS 2020, MANY OF US ARE STILL LEARNING TO RECONNECT AFTER EXTENDED PERIODS OF ISOLATION AND SOCIAL DISTANCING. IT’S ESTIMATED AROUND 2,913,500 AUSTRALIAN ADULTS ARE EXPERIENCING HIGH LEVELS OF LONELINESS.1 AS ONE OF OUR MOST BASIC NEEDS, A SENSE OF BELONGING AND CONNECTION IS IMPORTANT TO MAINTAIN GOOD EMOTIONAL WELLBEING.

MOAI According to studies, one of the key ingredients in living a long life is to nurture strong social networks.2 A strong social connection can lead to a 50% increased chance of longevity.3 The people of Okinawa, Japan, are well known for their increased longevity, which may be due to their lifelong tradition of Moai.4 Moai are social support groups created in childhood which last for life. These built-in companionship groups often meet several times a week to share advice, gossip and just experience life together. This commitment of lifetime support is an extraordinary act and shows how important true connection is throughout every stage of life. While you may not be able to start a Moai from scratch as a child, it shouldn’t stop you starting your own group of lifelong friends right now. Grab a group of trusted friends and set a date and time each month to catch up. Make sure you take note of how you feel after the meeting; if you’re feeling energised and empowered then you may have just found your very own Moai.

QUALITY OVER QUANTITY The feeling of connection is subjective to the individual, as while some may consider their 100 friends as a sustainable and fulfilling source of connection, others may feel content and truly happy with two or three close friends. Find what works for you and if you’re lacking quality relationships try seeking out like-minded people by joining clubs or sporting groups. At the end of the day, all it comes down to is quality over quantity and whether the people you have in your life (whether that amount is 500 or two) fill you up and help you to be the best version of yourself possible.

COMMUNITY CONNECTION With connection proving to be more essential now than ever before, a number of organisations are working to address the root cause and reduce loneliness in our communities.

and people with disabilities and chronic illness. According to Connected AU, there are 250,000 Australians in residential aged care across the country and up to 40% do not receive visitors. This is a sobering fact considering that loneliness is an equal risk factor for mortality as smoking and obesity, while also being a predictor of mental health problems.5 To help provide that social connection, Connected AU have organised the Letterbox Project. More than 13,000 writers from across Australia are engaged in sending letters to people in aged care, disability services and those experiencing loneliness. Connected AU know that people who take part in meaningful activities with others tend to live longer and have a greater sense of purpose and connection. With 2.5 million Australians not connected to the Internet, letter writing is a great way to keep in contact and share our lives with others. Find out more information about Connected AU or get involved at connectedau.com.au. Friends for Good Friends for Good is an initiative that aims to address gaps in services to foster a greater sense of connection and raise awareness of loneliness. They also provide services such as FriendLine, their national support line available seven days a week for anyone who wants to chat over the phone, and FriendLine Chat for those wishing to connect online. Staffed by trained volunteers, all conversations are casual and anonymous, to provide support for those who need it. For more information visit friendsforgood.org.au Red Cross Community Visitor Scheme The Red Cross Community Visitor Scheme is a national program that matches volunteers with people who have been socially isolated. Meetings usually take place in people’s homes where volunteers can visit at least once a fortnight, providing friendly conversation and a listening ear for those who may not receive many or any visitors. The benefits are invaluable for those who have been socially isolated, including improved wellbeing and mental health along with reduced feelings of depression and anxiety.6 Visit redcross.org.au for more information on Red Cross Community Visitor Scheme. Regardless of how you seek out connection, whether through letter writing or joining a club, it’s important you make the time for satisfying relationships. It will not only serve as a longevity hack but also as a way to create a fulfilling life.

Friends for Good. https://friendsforgood.org.au/assets/downloads/FriendsForGood-ResearchReport-LonelinessInAustralia.pdf 1

What the world’s longest living people have in common. https://this.deakin.edu. au/self-improvement/what-the-worlds-longest-living-people-have-in-common 2

Connectedness & Health: The Science of Social Connection. http://ccare.stanford. edu/uncategorized/connectedness-health-the-science-of-social-connection-infographic/

Moai—This Tradition is Why Okinawan People Live Longer, Better. https://www. bluezones.com/2018/08/moai-this-tradition-is-why-okinawan-people-live-longerbetter/

Connected AU Connected AU provides social connection, companionship, and community for people experiencing isolation and loneliness. They have a particular focus on supporting senior Australians,

Connected AU. https://www.connectedau.com.au/the-letterbox

Beyond Blue. https://resources.beyondblue.org.au/prism/file?token=BL/1366

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Do You Have Sensitive Teeth?

If the thought of biting into an ice cream makes you cringe, you may have sensitive teeth. When enamel is worn away or gums recede, the dentine underneath becomes exposed. This can lead to tooth sensitivity pain, which may be triggered with hot and cold food and drinks. Using a sensitivity toothpaste can help combat this and when used twice daily provides protection against sensitivity. Sensodyne has a range of products to help you manage tooth sensitivity.

Relieves sensitive teeth and maintains gum health with twice daily brushing

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Forms a reparative* layer to help protect** from sensitivity pain *Forms a protective layer over the sensitive areas of the teeth. Brush twice a day for lasting sensitivity protection. **With twice daily brushing

Relief for sensitive teeth and daily protection. Plus helps remove stains for a whiter, brighter smile 2

SENSODYNE TOOTHPASTE: ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST TALK TO YOUR HEALTH PROFESSIONAL. 1

Apply a pea-sized amount to a clean finger-tip and rub gently into each sensitive tooth (max twice per day) for 1 minute.

With twice daily brushing.

Just Take the Compliment Already IT’S QUITE DISAPPOINTING THAT WHILE WE SEEM TO HAVE NO PROBLEM GIVING HEARTFELT COMPLIMENTS, GETTING ONE IN RETURN MAKES US FEEL AS IF WE’D RATHER BE SUCKED INTO A BLACK HOLE. YOU MAY ALREADY BE A PRO AT ACCEPTING KIND REMARKS, BUT IF YOU’RE LIKE THE MAJORITY OF US WHO STRUGGLE ACCEPTING A THOUGHTFUL COMPLIMENT, YOU MAY FIND THE FOLLOWING HELPFUL. Understanding how and why we automatically react to compliments can help us learn better ways of accepting our ultimate greatness.

DEFLECTING We deflect compliments by brushing them off, claiming that it’s just plain old luck or that our colleague had a much better presentation. We may do this because of high expectations that we’ve set ourselves. Maybe we missed a line in our speech and feel we could have performed better and so we genuinely believe we don’t deserve the compliment. QUESTIONING We may question the person’s opinion on the compliment, not quite believing the validity. Seeking their reassurance by saying things like, “Do you really think so?” or “Are you sure?” can often be a sign of low self-esteem. We struggle to believe what the other person said because it conflicts with the image we have of ourselves in our own head. DOWNGRADING We downgrade compliments we receive by saying things such as “It could have been cooked more” or “Oh this old thing, it only cost $10”. You may be afraid of seeming arrogant if you don’t justify or downplay the compliment,

believing you’ll be seen as humble and it will be more acceptable if you downgrade the compliment. This can come from our early childhood experiences, where praise may not have been given freely or those who projected their successes were deemed as ‘being full of themselves’ or ‘having tickets on themselves’. HOW CAN WE CHANGE OUR REACTION? Simply responding with a ‘thank you’ to a compliment is the first step to challenging your decades-long aversion to accepting compliments. You don’t need to justify or expand on the compliment; you have every right to graciously accept it without fuss. This can be hard to do at first; you’re working against your initial reaction that you’ve probably been having since you were a child. There is an art to accepting a compliment graciously and genuinely without worrying whether you seem pompous or arrogant. It may take more than a few tries for the process to sink in. But by simply saying thank you, you’ll not only gain more self-confidence, but you’ll show others that it’s okay to fully lean into accepting a compliment.

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The Myths of Happiness WHAT DO YOU BELIEVE YOU NEED TO ACHIEVE TRUE HAPPINESS? YOUR DREAM JOB? LOTS OF MONEY? A SPOUSE, TWO KIDS AND A HOUSE WITH A PICKET FENCE? WHILE YOU MAY HAVE HEARD THE SAYING THAT HAPPINESS COMES FROM WITHIN, DO YOU ACTUALLY BELIEVE THIS IS TRUE? WHILE THERE ARE MANY OPINIONS SURROUNDING WHAT TRUE HAPPINESS IS, THERE ARE ALSO SOME PERSISTENT MYTHS THAT MAY DO MORE HARM THAN GOOD.

Dr Russ Harris is a medical practitioner, psychotherapist, and author of the international best-selling self-help book ‘The Happiness Trap.’ His book explains the concept of Acceptance and Commitment Therapy (ACT) and how it can be used to help people create rich, full, and meaningful lives. He gives readers the opportunity to escape the false beliefs they’ve held onto about happiness and the trap that many find themselves in. HAPPINESS IS THE NATURAL STATE FOR ALL HUMAN BEINGS Contrary to popular belief, we can’t all be happy all the time. Life throws us curveballs and challenges that we must face head on. According to Dr Harris, when you consider the challenges in life that we endure, including things like loneliness, divorce, work stress, domestic violence, prejudice, low self-esteem and lack of meaning or purpose in life, it starts to become clear that true happiness can be quite hard to come by. “Unfortunately, many people walk around with the belief that everyone else is happy except for them. And — you guessed it — this belief creates even more unhappiness,” Dr Harris says. To help combat this, it’s important to practise the art of acceptance. While it’s easier said than done, try and accept that, just like negative situations, happiness can’t happen 100% of the time, regardless of how much we want it to stick. After all, without phases of disappointment and unease, we wouldn’t truly appreciate the good things that can happen. It’s also wise to take a break from social media as it can perpetuate the idea that everyone is happy, judging by their Instagram highlights. Instead, it’s better to realise that what’s on the screen is not always indicative of reality. TO CREATE A BETTER LIFE, WE MUST GET RID OF NEGATIVE FEELINGS We know the importance of thinking positively, but we also know that the complete eradication of negative feelings is an insurmountable feat. Dr Harris asserts the things we generally

value most in life bring with them a whole range of feelings, both pleasant and unpleasant. Without the full spectrum of human emotions, we would be superficial and one-dimensional human beings, and who wants to be that? While negative feelings are hard to process at the time, sitting and embracing them leads to strength and resilience as you face those feelings head on. YOU SHOULD BE ABLE TO CONTROL WHAT YOU THINK AND FEEL Dr Harris believes that we have much less control over our thoughts and feelings than we would like. “It’s not that we have no control; it’s just that we have much less than the ‘experts’ would have us believe. However, we do have a huge amount of control over our actions. And it’s through taking action that we create a rich, full and meaningful life.” Our thoughts are not concrete and absolute, contrary to what they may tell us otherwise. Considering the often destructive and mindless chatter that can flow through our brains, it’s not wise to take on every thought as truth. It’s important to recognise the actions we take towards improvement and to focus on the tangible steps we can do to cultivate happier lives. If a negative thought or feeling pops up in your brain, let it float through your mind without engaging in it and just accept its fleeting presence. By doing this, you won’t be inclined to ruminate on a thought and can let it go more easily. There are numerous more myths that perpetuate an unfair ideal of what happiness truly is and it’s imperative to remember that happiness does not come from external factors. While many may scoff at the idea, happiness can be cultivated as you are right now, with or without that winning lotto ticket. To find out more about the book and how you can escape the Happiness Trap, visit thehappinesstrap.com. H E A LT H C H E C K M A G A Z I N E | A U T U M N 2 0 2 1

Gidget Foundation Australia’s Perinatal Support Centre Gidget Foundation Australia is a not-for-profit organisation providing programs to support the emotional wellbeing of expectant and new parents, including individual psychological counselling services delivered in-person or via telehealth. To make support even more readily available, Gidget Foundation recently partnered with Sonder, a trusted and respected 24/7 on-demand safety and wellbeing support service which links expectant and new parents to a dedicated support centre.

The Sonder support team are highly qualified, clinically trained staff who can be reached by live chat or over the phone, every minute of the day and night. Sonder offers real time advice and resources to help you navigate parenthood and can connect you to the most convenient pathway to get you whatever help you need – be that related to perinatal mental health, safety, medical issues or anything else. Where necessary and available, they can even arrange in-person support. Access to the Gidget Perinatal Support Centre is free of charge for all expectant and new parents in NSW for the duration of the pilot program, until 30 June 2021, thanks to the NSW Government.

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Safety Notices

Tap 'Send a help alert' to access Sonder's support team who can assist you remotely or in-person for a range of health, safety and wellbeing issues. Once you confirm you need urgent assistance, the Sonder team will be in touch immediately.

Sonder can also monitor your safety as you walk, cycle or drive to your destination.

Sonder monitors what’s happening in the environment around you and will send a notification if something happens that may impact your safety.

- Select the ‘Track my journey’ feature on the home screen. - Input your destination and select your travel mode – walking, cycling or driving. - Tap ‘Start journey.’

You might even get a message asking, ‘Are you OK?’ - If you need assistance, tap ‘No, send help’ and Sonder will get you the help you need. - If you are safe, tap ‘Yes, I am safe.’

- When you have safely reached your destination, tap ‘I’m safe’ or ‘I need help.’

Help Centre By being part of this pilot program, you are helping to support other parents in need and are providing valuable information to Sonder, so they can further advance the app.

This is where all of the resources related to perinatal support live. You can find the help centre by tapping 'Self help' on the lower right hand side of the screen.

Check On Me If you’re meeting someone new, in an unfamiliar place, or just want reassurance, use ‘Check on me.’ - Select the ‘Check on me’ feature on the home screen. - Set the timer to the duration of your meeting or at the time you want Sonder to get in touch.

Chat The home screen displays a selection of topics. Simply tap on a button to start chatting with a Sonder support specialist. If you don’t see your topic listed tap ‘Chat’.

- Add any relevant details. - When you finish your meeting, tap ‘I’m safe’ or ‘I need help.’

How do I access the App? You can download the Sonder app by opening the camera on your phone and scanning the QR code here – this will take you to your preferred app store. Once you've downloaded the app, follow the below steps: • Enter your email • If prompted, select ' Enter registration code' • Enter the code GIDGET • Enter your first name and last name and re-confirm your email address • You will receive an email asking you to create your password • Once you've set your password, you'll be able to log in

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What’s on in your Blooms The Chemist Ask your local Blooms The Chemist team for more information about our range of Health Services.

March AUSTRALIA'S BIGGEST WAKE UP CALL Join us for Australia’s Biggest Wake Up Call! We’re setting the record for the number of online sleep apnoea quizzes completed during one month. Head to bloomsthechemist.com.au. One in four Australian adults are at risk of developing sleep apnoea with the condition affecting approximately 10% of females and 25% of males.1 Sleep apnoea can affect anyone, though your risk is higher if you are obese, over 65 years of age or have a family history of the condition. Symptoms can include snoring, constant irritability or falling asleep during the day.2 An at-home sleep test can determine if you have sleep apnoea; ask your local Blooms The Chemist team member for more information on this condition and testing options.

April FLU VACCINATIONS Administered by a qualified health professional, chat to your Pharmacist about the best time for you to pop into your local Blooms The Chemist for your Flu Vaccination.

May BLOOD PRESSURE EVALUATION Blood pressure is the pressure of blood against the walls of the arteries. Even if you are in good health, you should check your blood pressure regularly; high blood pressure has virtually no symptoms. However, recent data indicates that in Australia, 25% of men and 20% of women suffer from high blood pressure.3 A blood pressure evaluation at Blooms The Chemist is quick, easy and free.

To find your local Blooms The Chemist or shop online, head to bloomsthechemist.com.au

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Healthy Sleep. https://www.healthysleep.net.au/sleep-apnoea-in-australia/

Snore Australia. https://www.snoreaustralia.com.au/obstructive-sleep-apnoea.php High Blood Pressure. https://www.aihw.gov.au/reports/risk-factors/ high-blood-pressure/contents/high-blood-pressure

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