Health Check Magazine Issue 7 Winter 2018

GET TO KNOW

YOUR STROKE

BUILDING RESILIENCE WITH DAVID BUTTIFANT

RISK

NIGHT-TIME RITUALS FOR

ISSUE 7 WINTER 2018

BETTER SLEEP

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

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

ORANGE PADDINGTON PADSTOW PENRITH NEPEAN CENTRO PENRITH PLAZA QUEANBEYAN RAYMOND TCE RICHMOND SARATOGA SAWTELL SHELLHARBOUR SINGLETON HEIGHTS SPRINGWOOD ST IVES STH WEST ROCKS SURRY HILLS TAMWORTH TOORMINA TOP RYDE TWEED CITY TWEED CITY CENTRAL UMINA WAGGA WAGGA MARKET PLACE WAGGA WAGGA STURT MALL WARILLA WINDSOR WINDSOR RIVERVIEW WOONONA WYONG YOUNG

02 6362 1267 02 9360 4566 02 9773 9427 02 4732 1328 02 4721 8117 02 6297 1872 02 4987 5975 02 4578 1557 02 4369 1494 02 6653 1227 02 4296 3355 02 6573 1410 02 4751 2963 02 9144 6914 02 6566 6155 02 9698 5146 02 6766 2895 02 6653 1444 02 9809 1661 07 5523 3325 07 5524 4974 02 4341 6906 02 6931 7840 02 6921 2101 02 4295 1233 02 4577 3010 02 4577 3265 02 4285 4500 02 4352 1025 02 6382 2009

QUEENSLAND BUNDABERG GLADSTONE HELENSVALE KINGAROY LAKESIDE STRATHPINE THE GAP THE PINES

07 4152 5088 07 4972 1992 07 5519 3633 07 4162 3777 07 5534 3604 07 3205 1444 07 3300 1555 07 5598 1415

VICTORIA CRANBOURNE CASEY CENTRAL

03 5996 2254 03 9704 8166

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

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CONTENTS This time of year is the perfect opportunity to turn inwards and reflect on how well we’re looking after ourselves.

You can’t pour from an empty jug; taking a preventative approach to your health and wellbeing ensures you have the energy and resources to be the best possible version of you. This issue focuses on practical solutions you can use to take better care of your physical and mental wellbeing. Try implementing some Night-Time Rituals for Better Sleep (p. 18), and discover the key to Building Resilience (p. 10). It’s National Stroke Week 3 – 9 September; find out more about the importance of understanding your risk of stroke (p. 20).

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FINDING THE RIGHT CONTINENCE PRODUCT FOR YOU

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ASK A PHARMACIST

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QUICK BITES

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PHARMACIST FOCUS

WISHES DO COME TRUE

STROKE KNOW YOUR RISK

A MOMENT IN TIME

BUILDING RESILIENCE

PERFECT PAIRS

HERE COMES THE SUN

SURPRISING FOODS THAT'LL HELP YOU SLEEP WHAT'S ON

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NIGHT-TIME RITUALS FOR BETTER SLEEP

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THE GIFT OF DANCE

WHAT'S ON IN YOUR BLOOMS THE CHEMIST

CREATED BY BLOOMS THE CHEMIST MARKETING Email your feedback to editor@blooms.net.au | Editor: Annette Williams | Design: Ivan Botic

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FINDING THE CONTINENCE PRODUCT

FOR YOU

Choosing the correct continence product (aid) can be confusing. There are three key things to consider when finding the right product for you.

STYLE Various styles suit different levels of mobility.

Using the incorrect style may hinder your daily activity and potentially cause leakage. There are many styles of continence products ranging from pull- ups to pad, pants, and some with tabs (known as slips). If you are less mobile or care for a person that has limited mobility a slip may be the most suitable style to use.

If you are an active or mobile person you’ll probably want to wear a pull-up pant that looks and feels like normal underwear, such as the MoliCare Premium Mobile range.

SIZING GUIDE 1

Measure waist at the largest width between the waist and hips.

SIZE 4

If you are wearing a product that sits around the waist like normal underwear, it is important to have the correct waist measurement to ensure maximum comfort and minimise the potential for leakage. Measure your waist at the widest part between the actual waist and the hip. Use the guide on product packs (or the guide provided here) to match your requirements. If you fall between sizes, go for the smaller size to ensure that you have a contoured fit and to reduce the chance of leakage.

ABSORBENCY Incontinence can range from a few drops to a complete emptying of the bladder. Choose the right pad absorbency to give you the level of protection you need. A larger or thicker pad does not always mean extra absorbency; don’t fall into the trap of increasing size to hold more urine.

Instead go up a drop level - this is indicated on the packaging.

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Select the product size based on the size guide printed on the product packaging.

Note: Leakage may occur if the product is too large or too small. Sizing should not be confused with absorbancy.

The MoliCare Premium Mobile range has a range of absorbencies to protect you in your various activities, whether it’s day-to-day wear, exercising, added overnight protection, or travelling on a long journey.

MoliCare Premium Mobile 5 Drops, 6 Drops, 8 Drops, and the new 10 Drops are all skin-friendly, discreet, and give you continence confidence.

Ask your pharmacist and pharmacy assistant next time you visit your local Blooms The Chemist.

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ASK A PHARMACIST: DIABETES Around 1.7 million Australians have diabetes. This includes all types of diagnosed diabetes (1.2 million known and registered) as well as silent, undiagnosed type 2 diabetes (up to 500,000 estimated).

Glucose is a form of sugar which is the main source of energy for our bodies.

For our bodies to work properly we need to convert glucose (sugar) from food into energy. A hormone called insulin is responsible for the conversion of glucose into energy. Insulin is produced by the pancreas.

WHAT IS DIABETES? Diabetes occurs when insulin is no longer produced or not produced in adequate amounts by the pancreas. When people with diabetes eat glucose, it can’t be converted into energy. Instead, the glucose stays in the blood resulting in high blood glucose levels.

WHAT ARE THE DIFFERENT TYPES OF DIABETES? There are three main types of diabetes: type 1, type 2 and gestational diabetes.

In type 1 diabetes, the cells in the pancreas, have been destroyed by the body’s immune system and so the body stops making insulin. Without insulin, the body cannot turn glucose (sugar), into energy.

Gestational diabetes is a form of diabetes that occurs during pregnancy.

Most women will no longer have diabetes after the baby is born.

In type 2 diabetes, the pancreas is no longer able to produce enough insulin, or the body becomes resistant to insulin, or both. Type 2 diabetes has strong genetic and family related risk factors and anybody can develop type 2 diabetes. However, type 2 diabetes is also associated with many modifiable lifestyle risk factors which, if controlled, can reduce your chances of getting type 2 diabetes.

HOW TO PREVENT TYPE 2 DIABETES? • Regular physical activity • Maintaining a healthy weight • Eating healthy food • Managing blood pressure • Managing cholesterol levels • Quitting smoking

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WHAT ARE THE SYMPTOMS OF TYPE 2 DIABETES? • Excessive thirst • Passing more urine • Increased hunger • Having cuts that take longer than usual to heal • Itching, skin infections • Blurred vision

• Gradually putting on weight • Mood swings • Feeling tired and lethargic • Headaches • Feeling dizzy • Leg cramps

At Blooms The Chemist, we offer free blood glucose screening and blood pressure evaluation services at selected stores. Have a chat to your Blooms The Chemist pharmacist about your risk of developing diabetes.

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QUICK BITES Health & Wellness Fast Facts Seasonal Affective Disorder (SAD) Seasonal Affective Disorder is more than the winter blues; considered a genuine type of mood disorder, SAD is thought to be linked to lack of exposure to sunlight during the Winter months.

Characterised by mood swings, low energy levels, and a tendency towards oversleeping and overeating, SAD may take a while to diagnose as the symptoms appear cyclically during the change of seasons.

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Benefits of Dark Chocolate

Did you know‌ there are 3 different types of tears?

A good quality dark chocolate (containing between 70-90% cocoa) contains magnesium, iron, potassium, zinc, and selenium, plus antioxidants and flavanols which may assist in lowering blood pressure. Doctors are still keen to recommend dark chocolate only in moderation, but it’s good news for the sweet-tooths among us.

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Basal tears are a natural lubricant for the eye, and contain a mixture of salt, oil, water and mucus.

Reflex tears are a result of an irritant such as dust, or onion vapours.

Emotional tears also contain a mixture of hormones that are believed to help calm and soothe your emotional state.

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Vitamin C Vitamin C can assist in reducing the length and severity of a cold and boost the body’s wound healing abilities. We know about supplements and chowing down on citrus, but try this list of unexpected sources of Vitamin C:

Watermelon Broccoli and cauliflower Mango Spinach and leafy greens Papaya Berries (strawberries, raspberries, blueberries, cranberries)

Tongue Twisters • The lifespan of a tastebud is approximately 10 days.

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• The ability to roll or curl your tongue is genetic, but can also be learnt.

• Your tongue has a unique print, much the same way your fingerprints do.

Mindfulness Practising mindfulness can not only have a profound effect on your emotional wellbeing, but can actually affect your physical state1 by: • reducing the harmful physiological effects of stress on your sympathetic nervous system • increasing resistance to disease • improving your sleep quality • increasing your brain’s thinking and learning ability 1

mrsmindfulness.com/5-surprising-ways-meditationmindfulness-boost-your-health/

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PHARMACIST Greg Cadorin FOCUS Albion Park

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

19 years; I was first a partner in Blooms The Chemist Nowra in 1999.

What’s the best thing about your community?

Albion Park is like a small town, but part of the bigger Shellharbour area. You know heaps of people when you walk around the shops, there are plenty of opportunities for the kids with many schools to choose from, and heaps of sporting clubs that are active and run by dedicated locals.

What do you enjoy most about being a Pharmacist?

The best thing about being a Pharmacist is being able to solve problems for people.

We often have people come to the pharmacy who are being troubled by a health issue either minor or major. It’s especially pleasing when we are able to provide a simple solution to solve a problem that a person has not been able to deal with themselves.

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What would you be doing if you weren’t a Pharmacist?

If I were not a pharmacist I’d like to use my time to do some sort of work that would benefit the community around me. Perhaps working with kids in schools in some sort of sports program or outdoor education.

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

I have four children, so free time is a foreign concept to me!

I do make time to coach and train Judo, which I have been doing for the past 35 years. I also like to travel with my family I especially enjoy holidays at the snow or in the bush.

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

Albion Park is situated in a fantastic part of the world. There are heaps of wonderful parts of nature within easy distance. My favourite place to go locally though is ‘Jump Rock’ which as the name suggests offers the ability to jump from a cliff into the Macquarie Rivulet near the bottom of Macquarie Pass.

What are five things you couldn’t live without?

Five things that I enjoy in my life are my family, friends, church community, coffee & Judo.

Tell us something unexpected about you.

In order to tell you something unexpected, I’d need to know what your expectations were!

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WHAT IS PEAK BONE MASS? Peak bone mass is an integral part of bone health, and understanding this term may help you to gain a better understanding of how you can improve your diet to include vital nutrients, including calcium and vitamin D in your diet.

Throughout childhood, and especially during adolescence, our body busily builds bone structure.

At around the age of 30, this mass reaches its peak as the end of the skeletal maturation process draws nearer. The amount of bony tissue in the body is known as peak bone mass. The final 10 years of maturation only account for a small amount of growth however, as 90 per cent of the skeleton is mature by the time females reach 18 and males reach 20. This means that while looking after your calcium intake and vitamin D levels is essential during the younger years, it’s also still very important throughout your 20’s and beyond.

Further to this, those aged 30 and over should pay close attention to their bone health. While our bone mass remains largely unchanged for women over 30, this level can drop sharply during the onset of menopause, which can lead to osteoporosis. In fact, half of women over the age of 50 will experience a fracture, largely due to weak bones.

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It’s important to remember some lifestyle factors can have a negative effect on peak bone mass, healthy levels of regular physical activity can improve peak bone mass. If calcium intake is an issue, there are a number of ways to improve it, such as ensuring you’re getting enough vitamin D to allow the body to absorb calcium, improving the diet to include more calcium rich foods or considering a vitamin D and calcium supplement. For men and women alike, calcium is a vital part of overall health and the benefits of getting enough of this nutrient and other bone health minerals can’t be overstated.

Australia’s number #1 Vitamin D brand*

Test yourself at d-test.com.au today Always read the label. Use only as directed. Vitamin supplements should not replace a balanced diet. *Aztec Scan Sales in Pharmacy & Grocery, Dietary Supplements Database, National Units MAT to 17/04/2016. Ostelin D-Test is an online test comparing known risk factors for vitamin D status. Ostelin recommends you discuss your results with a healthcare professional. CHCANZ.OST.18.04.0477

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SAN2768 Ostelin Blooms Health Magazine 0477 1

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Dr David Buttifant may seem a familiar face; a former Australian rules footballer turned sports scientist, David has made it his mission to help others build resilience and practical methods to manage stress.

He was the High Performance Manager at Carlton Football Club, and worked with the Australian Olympic athletes in preparation for the 2000 Olympic Games. Following the WADA sanction of the Essendon FC, he guided the suspended players back to playing through a transition program, following their public shunning by the Australian sporting community. David’s approach can be adapted to elite sportspeople, organisations seeking to maximise their collective strengths, and individuals struggling in the face of stress and adversity. We had the opportunity to chat with David about resilience, motivation, and mindfulness.

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You’ve held quite a number of job titles over the years; if you had to define your profession in one word, what would that be?

That’s actually a really tough question. You’ve made me think now! I suppose it would have to be ‘Enabler’; my goal is to enable people to fulfil their dreams. So many people have the drive to be successful and I’m just helping to facilitate that by seeking to understand what someone wants to achieve, understand their motivational processes, and point them in the direction they need to go in order to achieve those dreams.

Is that process the same for everyone you work with?

Ultimately, yes. You do need to know the person, the right stimulus, that will evoke change for them. And it’s important to help them find the right solutions, so they become more solutions-focused themselves. Nobody is going to make the change for you. The process of growth and change is never easy; I often talk about the path of least-resistance. This is what keeps us in a cycle, repeating the same actions and situations in life; we so often go with what we know, what’s ‘easy’, even if ‘easy’ isn’t necessarily the best or most healthy or effective way.

When talking to someone about achieving their goals, I usually ask them ‘Are you prepared to feel discomfort?’ Because with any change, you’re going to have work for it. But if you continue to practise these positive steps over time, you’ll be able to achieve.

How can we stop ourselves from becoming overwhelmed, particularly during the moment when it’s quite difficult to catch those recurring thoughts and behavioural patterns?

You definitely need to feel those emotions; repressing them can compound maladaptive coping behaviours (undesirable habits).

These develop because when we’re in pain, we want to desensitise ourselves. So we drink alcohol, smoke, self-soothe with food etc. It’s important to feel your emotions but also determine ‘Is this the right time to act on these feelings?’ Say you’re at work; you’re absolutely entitled to whatever you feel, but it’s probably not very productive to give in to being overwhelmed by them. So try to get a handle on the moment and set it aside to feel or examine later. One tip to letting go in the moment is to think of the worst-case scenario.

Does this really matter in the grand scheme of things?

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What’s your best advice for managing stress in the moment?

It’s a good idea to formulate some habits to really focus on what can help you cope. There are often things we do that help us function well. You know those days when you wake up and you just feel really good? Try and identify what contributed to this feeling of feeling good. Was it having a good sleep? A great exercise session? And once you’ve identified this, it’s important to identify what you’ll commit to make that change. It does require effort and discipline, which is why you need to determine what does it really mean to you and what you really want to achieve.

R

In your own words, how would you define meditation and mindfulness?

Intentional non-judgemental time. We’re exposed to so much noise and clutter, and it’s exhausting. We need to unwind and disconnect, and being present in the moment can still that cacophony of noise and just allow you to be.

Is there hope for those of us who put off meditating or mindfulness because we’re so busy? So many of us balance commitments, like work, family, study, sports etc. that we come home, we just want to tune out and watch some reality TV, and committing to meditation is the last thing on our minds.

It’s interesting, because if you think anything about it, watching TV can almost be like a form of mindfulness, if it stems the flow of thoughts and clears your mind of some of the clutter. But mindfulness has so many emotional and physical benefits, it really is worth trying. Even if you start with 1 minute a day. I’m not saying it’s easy; it may not even be enjoyable at the time. But it’s worth concentrating on how you feel afterwards. We don’t always want to go to the gym but once we do, we feel better. Meditation, eating well are the same. It gives you energy to be a good version of you; to give to others, you need to look after yourself first.

Let’s talk about motivation. How can we maintain a good momentum when we’re working towards a big goal?

Focus on what you’re doing and the task at hand. One step at a time. When we take our eyes off the task, we think of the future and that’s how the feeling of being overwhelmed can take over. It prompts the fight or flight response, changes our physiology and inhibits our momentum.

Motivation and achieving comes down to the three Fs: fear (a little bit) can be a great motivator, and you can use that for energy.

Flow, which is a combination of focus and concentration, and that’s followed by Fun. When we’re having fun, our dopamine levels increase which leads to feeling good.

What’s your best advice for building resilience?

Building resilience really requires you to be honest with yourself, about your own abilities and any roadblocks you may be encountering. A self-assessment can help you reflect and build up a good profile on where you’re currently sitting physically, socially, and emotionally. Identifying your strengths is invaluable; when times are tough, you can go to your strengths because they validate who you are. Don’t focus on any perceived limitations; focus on your strengths, and use those to elevate your actions.

That’s your point of difference.

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RESILIENCE 11

What are the key things you'd love people to be aware of when it comes to developing healthy coping mechanisms and living their best life?

Find what works for you and fills your reserves. Whether it’s sufficient sleep, exercise, drinking more water, spending time alone to recharge; you need to identify what you need to function at your best.

Never underestimate the positive impact you can have on others; as one person who can touch a life, you’ve had an impact. There are always opportunities around us to make a positive impact. If we can think like that, we can live with compassion and the world will be a better place.

When you’re experiencing feelings of anxiety or low mood, you may have negative, unhelpful thoughts; you don’t have to believe those thoughts. Challenge them. Ask ‘Is that really helpful?’

Thoughts inform your emotions. Emotions inform behaviour. It’s a process, but try to separate the triggering thought from the

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corresponding emotion. Remember that your thoughts aren’t always accurate, or helpful.

Learning to let go takes time but look at each event as a learning opportunity. Be gentle with yourself.

It’s also important to remember chatting to a professional when you’re feeling overwhelmed can be really helpful; having that objective person to speak with can sometimes relieve any pressure or hesitation you may feel talking with a friend or family member.

RESILIENCE RESOURCES: Lifeline: 13 11 14 is a confidential telephone crisis support service available 24/7 from a landline, payphone or mobile. Beyond Blue: 1300 22 4636. Call any time of the day or night – select from the voice menu or simply hold on the line to talk with a trained mental health professional. Resilience Builders: Resilience Builders is an Australian company that designs, develops and facilitates resilience building programs, with programs catering for teenagers, schools, community groups, athletes, teams and corporates. Visit resiliencebuilders.com.au for more information.

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PERFECT P A I R S WINTER-PROOF YOUR SKIN HEALTH ROUTINE Cooler weather, central heating, and extra layers can wreak havoc on sensitive and eczema/ dermatitis-prone skins.

Now’s a great time to adapt your skin health routine, with gentler products to protect and nurture. The new generation of therapeutic skincare ranges are designed to work best as a team, so we’ve picked our perfect pairs to get you through Winter.

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QV INTENSIVE WITH CERAMIDES RANGE The new kids on the block, QV Intensive with Ceramides have been specifically designed for eczema-prone skin. Ceramides are naturally occurring lipids (natural fats) in the top layer of skin and contribute to the protective barrier required to provide defence against the elements.

QV’s new range helps to reinforce the skin’s natural barrier with the addition of Ceramides, Niacinamide (Nicotinamide) and Lactic Acid to help support the skin in promoting ceramide synthesis from within.

The Hydrating Body Wash contains no soap and has a low pH, whilst the Light Moisturising Cream provides fast-absorbing, non-greasy moisturisation. Both products are fragrance and preservative-free.

Skincare Tips 1

void hot showers, as this can further strip the A skin of those nourishing natural oils.

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Don’t place your face directly beneath the spray of the shower; the pressure can cause broken capillaries and damage your delicate skin.

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After showering, pat yourself dry with a towel (don’t rub!), and apply your body moisturiser whilst the skin is still damp. This locks in the remaining moisture and gives your moisturiser a boost. You can also use this trick when applying your facial moisturiser.

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CETAPHIL RESTORADERM™ SKIN RESTORING RANGE

DERMAVEEN® DAILY NOURISH RANGE

A lack of the protein filaggrin in the skin has been linked to the development of atopic eczema1. Filaggrin assists in maintaining our skin’s natural defence barrier.

Sometimes the only skin exposed during winter are our hands and face!

The Cetaphil Restoraderm range has been formulated specifically for people with eczema-prone skin. Both the Restoraderm Skin Restoring Body Wash and the Skin Restoring Moisturiser contain filaggrin break-down products to help restore moisture and rebuild the damaged skin barrier.2 The Cetaphil® RestoradermTM Body Moisturiser also contains Ceramides, which have been shown to help replenish the skin’s natural lipids, strengthening the skin barrier.2 Both products are suitable for all ages, including infants from 3 months.

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A serum is a wonderful addition to your face routine; apply after cleansing, before your moisturiser. Serums contain smaller molecules, which mean they penetrate deeper into the skin layers and can provide much-needed moisture or nutrients. Gently press into the skin, before smoothing lightly over the face in upward motions, and follow with your moisturiser of choice.

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Give your skin an extra boost with DermaVeen’s Daily Nourish Face range. The Intense Moisturising Facial Serum contains natural colloidal oatmeal, a wonder-ingredient that helps to reduce itchy, irritated skin and provide natural hydration. Free of lanolin, artificial dyes & fragrances, smooth this serum onto the face and neck after using a gentle, creamy cleanser. Once absorbed, follow with the Daily Nourish Rich Facial Moisturiser, designed to improve elasticity and reduce the appearance of fine lines and wrinkles.

1

Eczema Association Australasia, eczema.org.au/dry-skin-and-thefilaggrin-gene/

2

Simpson E, Ductronc Y. JDD. 2011 Jul;10(7):744-9

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Wishes do come true At Blooms The Chemist, our focus is on health and wellbeing for all Australians. Our work with the life-changing charity Make-A-Wish® Australia allows us to continue making a difference, helping to grant the wishes of children fighting critical illnesses across Australia. We're thrilled to have raised over $300,000 to date.

An organisation that relies solely on donations, Make-A-Wish carefully crafts a unique wish for each wish child. For these kids, their wish can be a turning point, giving them hope for the future, strength to face the challenges of their illness, and incredible joy from their wish experience.

Read on to find out more about this amazing organisation.

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What does Make-A-Wish® Australia do?

Every day, six families around Australia receive the devastating news that their child has a critical illness. We’re committed to bringing the power of a wish to every single one of these kids and their families.

We carefully design each wish as a journey, a complement to medical treatment to build anticipation and resilience, helping really sick kids in the fight for their health.

Research has shown that really sick kids who experience a wish journey eat better, sleep better; they even respond better to their treatment and have a decreased perception of their physical limitations.

Here’s how one of our Wish Kids, Dwayne, 4, battling refractory epilepsy, responded to his unique wish journey.

“Since then his speech has improved immensely, his attitude towards things has changed for the better and has somehow calmed him. He also hasn’t had as many seizures and seems to be sleeping a lot more soundly. He is even taking his tablets without any arguments or troubles. This is a true indication of how his wish has perhaps changed something within Dwayne.” – Dwayne’s mum

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How many life-changing wishes has Make-A-Wish® Australia granted?

We’ve granted over 9,500 wishes since our inception in 1985 and there are currently over 600 kids on their unique wish journey right now. Those six families every day – that adds up to over 2,000 kids diagnosed with a serious illness around Australia each year that we would love to be able to reach.

The impact of a wish journey is truly incredible. We’ve had such amazing feedback from wish families about their wish experience, that the journey helped their child feel more positive/more hopeful, added to their child’s quality of life, brought benefits to their child from the time their wish journey started all the way through until their wish came true, benefited their other kids and other family members, and gave their family a sense of closeness.

Why does Make-A-Wish® Australia need the support from Blooms The Chemist and our customers?

We’ve been making wishes come true for over 30 years in Australia, but we can’t do it without help.

As we receive no ongoing government funding, we rely solely on donations. We’re only able to continue our life-changing work thanks to the wonderful support and generosity of local communities, individuals like your customers and business partners like Blooms The Chemist, along with our incredible national network of volunteers.

How can the Blooms The Chemist community help start more life-changing wish journeys?

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There are so many ways that Blooms The Chemist and the wider community can help. You can get involved solo or with your mates. Here are just some of the ways you can help: GIVE – make a donation at makeawish.org.au or contact us to organise a regular monthly contribution.

FUNDRAISE – check out the great ways you can participate in or create an event and ask your network to donate in support. There are heaps of fun and simple options like having a fundraising morning tea or signing up to do a fun run. Check out ideas and info on our national fundraising campaigns at makeawish.org.au.

SUPPORT – Get into Blooms The Chemist stores and support their latest fantastic fundraising efforts, like ‘Wear What You Wish’ for World Wish Day or Bake A Wish bake sales.

VOLUNTEER – we’re so lucky to have a fabulous national network of volunteers, but, we always need more help! There are so many options for putting your skills to work in the world of wish granting. Check out information on volunteering at makeawish.org.au.

Thank you for being a part of our #WishForce. Wishes simply wouldn’t come true without you!

Stay in the loop with what’s happening at Make-A-Wish by following us on Facebook, Twitter, Instagram and LinkedIn. @MakeAWishAust #WishForce

Dwayne, 4, battling refractory epilepsy, wished to visit the moon.

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Chesty cough relief for the whole family

Helps to Relieve coughs* Soothe the airways Ease congestion

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*Due to a cold. Check with your healthcare professional that Prospan is right for your child. Prospan for Children not to be used in Children under 2 without medical advice. Prospan Menthol & Prospan Lozenges, not to be used in children under 6 without medical advice. Always read the label. Use only as directed. If symptoms or coughing persist, consult your healthcare professional.

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5/6/18 11:15 am

HERE COMES

THE SUN

Did you know getting enough exposure to sunlight can provide a whole wealth of positive health benefits?

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BETTER SLEEP Regular sunlight exposure can assist in maintaining your natural circadian rhythm; your circadian rhythm affects your sleep patterns, eating habits, and the body’s ability to function efficiently.

VITAMIN D PRODUCTION Vitamin D is both a vitamin and a hormone; after conversion to hormone form in the liver and kidneys, Vitamin D is used by the body to assist with calcium absorption, immune system regulation, and healthy muscle maintenance. The body’s ability to produce Vitamin D varies with each individual; darker skin can inhibit absorption due to higher levels of melanin, whilst age and obesity can also place individuals at risk of Vitamin D deficiency.

We know the sun’s UV radiation can assist with Vitamin D production, however it is also the leading cause of skin cancer, so striking that balance between enough and too-much exposure can be tricky.

Depending on where in Australia you live, you may need to wear sun protection year-round even when seeking sun exposure to boost your Vitamin D production. The Cancer Council of Australia recommends sun protection when the UV Index is at 3 or above. You can use their free SunSmart app to check the UV Index in your area, or check the UV Index rating on any weather report.

LOWERS BLOOD PRESSURE Studies have shown that higher levels of Vitamin D can assist in lowering blood pressure and reducing hypertension.

Sources: Cancer Council Australia, cancer.org.au, Vitamin D Council, vitamindcouncil.org

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5/6/18 11:15 am

Night-time Rituals for Better Sleep

BY RACHEL HODGENS

Change of State

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Let’s begin by creating a very clear line between your work-life and rest. Whether you work in an office or from the kitchen table, there must be a definitive time when work stops and you move into your softer, more gentle and restful side for the evening. One easy trick to mark this transition is to change your clothes or have a shower. The literal changing of attire sends a message to the brain that there’s been a switch in environment. Tony Robbins calls this ‘changing your state’ and it serves as a quick yet powerful way to shift your energy from ‘go-go-go’ to one of ease and calm. Don’t put this step off for later in the night.

Let your body and mind know, right from the off, that evening has arrived and it’s time to slow down.

Be mindful

It’s easy to fill our heads with a multitude of thoughts, lists and jobs that need to get done. But the body perceives this constant ‘busyness’ as a form of stress which triggers our natural stress response.

While our heads are running a million miles an hour, our body cannot hope to receive the signal that we need to slow down and rest.

While we can’t always reduce the number of things we need to get done each night, we can change how we approach them. Mindfulness is a practice that teaches us to return to the present. We can keep ourselves grounded by focusing on the task at hand. There is no point letting five other jobs whirl around your head while you’re cutting up veggies, because in that moment you are simply cutting veggies. Allow yourself to settle into the moment you’re in. The more you play into the mindset of ‘get it all done at once’ the more you hold yourself hostage in a fight or flight response and your body cannot rest in this heightened state.

Ways to be more mindful • Stop and take three deep belly breaths each time you begin a new task • Try meditation for 3 minutes – simply sitting still and repeating the words ‘I am calm. I am restful’ • Mentally acknowledge the task you are performing (eg. ‘I am stirring dinner’ or ‘I am washing dishes’) to keep yourself in the present moment

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In the natural world, evenings are a time when life bunkers down.

The temperature drops, sunlight disappears, flowers close for the night, and animals return to their homes to rest.

Yet in our modern lifestyle, we’ve lost our connection to nature’s signals to let us know it’s time to wind down.

Many of us are experiencing sleep issues and brains that continue to buzz long after we’ve turned out the light.

While treatments have advanced for the more serious sleep disorders (such as sleep apnoea), many people can benefit from simply reconnecting their mind and body (their mental and physical self) and rebooting their circadian rhythm. It’s not as farfetched and complicated as it seems; all it takes is allowing your body to read the signals clearly that it’s time to rest, and that starts with developing healthy routines for the end of the day.

Be grateful

Stretching Carrying tension in the body can lead to a huge impact on our sleep (not to mention our general happiness and wellbeing). Stretching in the evening is a simple way to ease physical tension, helping the body to relax. The act of stretching encourages the mind and the body (the mental and physical self) to reconnect and run in sync. This also supports better quality sleep. If you’re unsure where to begin, YouTube is a fantastic source of countless tutorials for beginner’s yoga and simple movements to practice before bed.

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There’s nothing like ending the day on a positive.

When your head hits the pillow, you don’t want it to be filled with negatives. That’s why a gratitude practice can be helpful in putting you in the best headspace for sleep. Some people like to make lists, journal, or simply make a mental list as they lay down. Your gratitude practice is completely up to you!

Though you might have had (what we perceive to be) a bad day, acknowledging the good things your life – no matter how big or small – can help keep events in perspective. It also gives your mind something pleasant to think about as you drift off to sleep - much nicer than dwelling on the negatives!

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In today’s age, sleep can seem elusive. Yet really it comes down to reconnecting with your natural state and taking a deliberate step back from the chaos of modern life.

You can begin tonight, by starting your own evening ritual for a better night’s sleep.

Rachel Hodgens is the founder and editor of The Beauty List, an online community created to inspire people to step into their best self, live with impact each day and truly be in love with the life they create. Rachel believes we each deserve to discover our own perfect mix for happiness within our lives, home and careers and is on a journey to share her vision with the world. thebeautylist.net.au

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STROKE

KNOW YOUR RISK 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 It’s National Stroke Week 3 – 9 September, a timely reminder to get to know your stroke risk.

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WHAT IS STROKE? Blood contains oxygen and important nutrients for your brain cells. When brain cells do not get enough oxygen or nutrients, they cannot survive.

A stroke happens when the blood supply to the brain is interrupted. Blood may stop moving through an artery because it is blocked by a blood clot or plaque (ischaemic stroke) or because the artery breaks or bursts (haemorrhagic stroke).4 The term transient ischaemic attack (TIA) or a ‘mini-stroke’ is used when the signs of stroke are present but go away within 24 hours. A mini-stroke should be regarded as a warning sign that the person is at risk of a stroke and should see their doctor promptly.

WHAT ARE THE SIGNS OF STROKE? The Stroke Foundation recommends the F.A.S.T. test as an easy way to remember the most common signs of stroke.5 Using the F.A.S.T. test involves asking these simple questions: FACE Check their face. Has their mouth drooped?

ARMS Can they lift both arms?

SPEECH Is their speech slurred? Do they understand you?

TIME Is critical. If you see any of these signs call 000 straight away.

There are many factors that increase your risk of stroke. Some of the risk factors for stroke are out of your control, such as age, gender, and family history of stroke. However, there are many risk factors you can do something about to reduce your chances of having a stroke.

HOW CAN I REDUCE MY RISK FACTORS? 1. Quit smoking and avoid second-hand smoke.

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2. Increase physical activity and maintain a healthy weight. Aim for at least 30 minutes of moderate-intensity physical activity, every day.

3. Avoid adding salt to foods and limit your intake of saturated fats and sugar. Choose “no added salt”, “low salt” or “salt reduced” foods where possible.

4. Limit your alcohol intake to two or fewer standard drinks per day.

5. Eat a variety of foods, including vegetables, wholegrains, lean meat, oily fish, fruit, nuts, seeds and legumes.

6. Take your medicines as prescribed. Speak to your Blooms The Chemist pharmacist about managing your medications.

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 stroke over the next five years. If you are a My HealthRewards member, you can earn Rewards points for having Health Checks*, and have access to your results in your Rewards Profile, which you can share with your doctor.

1. Australian Institute of Health and Welfare 2016. Australia’s Health 2016 2. Australian Institute of Health and Welfare, 2014. Australia’s Health 2014.

O’Donnell,et al , Global and regional effects of potentially modifiable risk factors associated with acute stroke in 32 countries 3.

(INTERSTROKE): a case-control study Lancet 2016; 388: 761–75. Published Online July 15, 2016 4. Stroke Foundation Australia. www.strokefoundation.org.au 5. National Heart Foundation of Australia. www.heartfoundation.org.au/ *The provision of points for the Health Checks is subject to such Health Checks being necessary for the customer's legitimate clinical needs and/or the provision of legitimate therapeutic benefits for the customer. See Ts & Cs for more information. Available at selected Blooms The Chemist stores.

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5/6/18 11:16 am

Sinus congestion? Feel better with flo!

Symptoms LESS than 3 months?

Symptoms MORE than 3 months?

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For nasal and sinus congestion as a result of colds, hayfever, allergies or sinusitis, try Flo Sinus Care.

For nasal and sinus congestion that has been present for 3 months or more, try Flo CRS.

ASK THE PHARMACIST FOR MORE INFORMATION. Always read the label. Use only as directed. Consult your healthcare practitioner if symptoms persist.

For more information visit www.flo.com.au

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5/6/18 11:16 8/05/2018 4:27:22 PMam

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Surprising foods that’ll help you sleep...

You’ve tried lavender oil, counting sheep, and turning off your electronic devices an hour before bed (good for you!), yet you’re still struggling to get some shut eye. It might be worth looking to your diet for a solution, and stocking up on these sleepinducing snacks.

Almonds

Not only are almonds a great nutritious snack option when you’re feeling peckish, they contain magnesium, a mineral that aids in Hummus regulating nerve and Bananas muscle function, and can A healthy snack choice, A nutrient-rich food that’s hummus is made from great for nerve and cell improve your production of melatonin, chickpeas, which also contains recovery, bananas are a sleep-inducing Vitamin B6. Hummus is also a also high in Vitamin B6, hormone. good source of tryptophan, which is needed to boosting serotonin make melatonin. (a pre-cursor to melatonin).

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Cherries

Dark Chocolate

A natural source of melatonin, which improves sleep quality, so try to avoid snacking on cherries when you need to stay alert.

Richer in antioxidants than white or milk chocolate, dark chocolate also contains serotonin which may assist in relaxation.

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5/6/18 11:16 am

Gift of Dance THE

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Dance Health Alliance is a not for profit organisation changing the way communities move. Co-Founder and CEO, Gwen Korebrits, shares the inspiration behind this innovative program, and her best advice to get you moving in your own home.

What is Dance Health Alliance?

Dance Health Alliance™ (DHA) is a Not For Profit organisation, facilitating innovative dance programmes designed to improve quality of life, help restore body/mind balance and combat ill health. Focusing on people living with Multiple Sclerosis, Rheumatoid & Osteo Arthritis, Parkinson’s Disease, Dementia, Alzheimer’s and the elderly to regain freedom through movement.

We invite every participant to approach the class as a dancer and not as a patient.

What was the inspiration to create DHA? The Dance Health Alliance was born in Australia in April 2015 thanks to the inspiration of Andrew Greenwood, Ballet Master and Program Creator of Dance for Health, The Netherlands.

Andrew dedicated a big part of his working life to dancer’s health, injury prevention and rehabilitation. This provided the foundation of knowledge to assist Andrew in creating the Dance for Health program, primarily for people living with Parkinson’s Disease.

Andrew is now the director of education and research of the Dance and Creative Wellness Foundation, The Netherlands.

Andrew is my cousin, and we have happy childhood memories dancing around our Nanny’s garden in the UK. I was a professional ballet dancer and teacher trained in England before relocating

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to Sydney. Andrew and I developed the Dance Health Alliance organisation, which incorporates the Dancewell and Dancewise programs for the Australian market. We connected with likeminded professionals, registering as a charitable organisation and appointing a board. We’ve now successfully grown a calendar of community and care-home classes and professional dance teacher training across Australia.

What’s your favourite memory of a DHA Class?

There are so many favourite experiences; every day in every class I see a small miracle. Just recently we held a class which was attended by a lady in a wheelchair who couldn’t walk or talk.

She communicated through writing on a whiteboard. When she left the class, she wrote ‘After that I feel like I could walk again!’ I love watching dancers connect with their families; we have people dancing in our classes with their great grandchildren which is beautiful to see.

Which organisations does DHA work with? How does dance help to improve the lives of people living with these diseases?

At the moment we are focused on the Multiple Sclerosis Society and we work and partner with many different Care Facilities over Australia. Dance has the ability to stimulate four main human needs; the physical need to move, the cognitive need to exercise our brain, the social need to belong, and the artistic need to create. When we ‘create’ our neurotransmitters produce dopamine and we feel good. Dance has the ability to release a cocktail of chemicals within our body.

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What are the benefits of dance?

How can people use the power of dance and movement in their own homes? What are some easy ways to get started?

You don’t have to be a dancer to dance; we were born to move!

DHA believes we are all dancers. Show me a baby who doesn’t react to music!

• individuals • Reinvigorates and environments. an atmosphere of fun • Creates and builds social connections. and trains staff, leading • Engages to better retention of staff. family members to be • Allows involved in creative rehabilitation Reduces anxiety, isolation and the incidence of falls.

and treatment.

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Step

1 Find three of your favourite songs- one fast, one slow, and one with a very strong rhythm and beat.

Step

2

Step

3 Put on your music (start with the slow song first) and

Seat yourself in a sturdy upright chair

slowly start to move. Remember to not take your arms above shoulder high for the first song, while your body is warming up.

Step

4 Dance like no one is watching, enjoy yourself, move

your arms, body, legs and feet, whilst remaining in the safety of your chair.

For more information on DHA and the benefits of dance and movement, visit dancehealthalliance.org.au or email info@dancehealthalliance.org.au

5/6/18 11:16 am

Growing Happy, Healthy Well Beings

Blackmores Superkids® is proud to support parents in growing happy, healthy Little Well Beings Kids think big and dream huge.

At Blackmores we know they need more of the good, less of the bad and maybe a little help from Blackmores Superkids® to help them rocket towards their big dreams...

D

id you know only 5.1% of Australian children meet the recommended minimum number of serves of fruits and vegetables? (1)

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Blackmores Superkids® is a delicious range of kids gummie and chewable vitamin supplements, which help to support kids healthy growth and development.

Products in the range are 99% sugar free and contain no artificial colours, flavours or sweeteners*.

Naturally delicious and quality assured from Australia’s Most Trusted Vitamin and Supplement Brand (2) and available now in your local Blooms The Chemist.

(1)References 1: ABS National Health Survey First Results, 2014-15 (2) Australia’s Most Trusted vitamin and supplement brand as voted by Australians in the 2009, 2010, 2011, 2012, 2013, 2014, 2015, 2016 & 2017 Readers Digest Most Trusted Survey. *Sweetened with naturally derived ingreidents.

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5/6/18 11:16 am

Try this fun activity to help your little superhero shine!

Create a herb garden by Blackmores Superkids®

Creating your garden

Making a simple kids’ herb garden is a brilliant activity. What could be better than having your hands in the dirt – and learning something too!

Herbs are nature’s little multi-taskers. Not only do they add wonderful flavours to our food, they’re also packed with goodness. Creating a simple herb garden teaches your children about how plants grow and about the seasons of the year, and it’s also a great lesson in responsibility. Plus, how can having your hands in the dirt not be fun?

We’ve opted for a potted garden – using eight herbs – to make it even easier. Choose a spot that gets plenty of sunshine.

What you need: Children’s gardening gloves



8 x 16cm pots (terracotta or plastic)



Potting mix



8 x herb seedlings



Coloured felt pens



Black permanent marker

3. Carefully release the roots of the plant, then place the herb into the centre of the pot. Fill almost to the top with potting mix (leaving about a 3cm gap), pressing the soil lightly around the plant to ensure it’s nice and secure.

Water thoroughly.

4. Time to get crafty: make individual herb markers by colouring craft sticks with felt pen and writing the name of each herb in black permanent marker.

Once the pots are established, your herbs won’t need an awful lot of attention. Keep the soil moist, but not overly wet – most herbs prefer a slightly drier soil, particularly rosemary and sage. During the hot Australian summer, however, you can probably water them every day. Fertilise them during the growing season with a little seaweedbased liquid fertiliser. Regularly pick your herbs to keep plants healthy, and prune the tips from perennial varieties like mint, sage and thyme.

For markers: Craft sticks

2. Squeeze the sides of each seedling container to loosen the soil, then gently slip the herb into your hands.

Keeping your herbs healthy





1. Wearing gardening gloves, fill the pots threequarters with potting mix.

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What herbs should I choose?

We’ve selected eight herbs, known for their versatility and great flavour:

BASIL

CHIVES

CORIANDER

MINT

PARSLEY

ROSEMARY

SAGE

THYME

For more information and fun activities to help grow your Little Well Beings full potential, visit blackmores.com.au/

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5/6/18 11:16 am

A MOMENT IN TIME

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Sunset at Newcastle Ocean Baths, NSW Image via Steve Tyne

stevetynephotography

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Steve Tyne Photography

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WHAT’S ON July

Dry July 1 - 31 July National Diabetes Week 8 - 14 July Donate Life Week 29 July - 5 August

August

World Breastfeeding Week 1 August - 7 August 30

Jeans 4 Genes Day 3 August Dental Health Week 6 - 12 August

September

City2Surf Fun Run 12 August Daffodil Day 24 August

Prostate Cancer Awareness Month (Blue September) 1 - 30 September Dementia Awareness Month 1 - 30 September Dress Blue for Asthma 1 - 30 September Australian Women’s Health Week 3 - 7 September National Stroke Week 3 – 9 September National Health & Physical Education Day 5 September R U OK Day 13 September

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

JULY

With over 1.7 million Australians living with diabetes1, Blood Glucose Screening can assist those recently diagnosed with diabetes, or those with higher risk of developing Type 2 diabetes. This test will not confirm if you have diabetes; a high blood glucose reading only indicates there may be an issue. Blood Glucose Screening is a simple procedure and takes around 1 minute.

AUGUST

Even if you are in good health, you should check your blood pressure regularly; high blood pressure has virtually no symptoms. However, recent data indicate that in Australia 32% of men and 27% of women suffer from high blood pressure. A Blood Pressure Evaluation should take around 5 minutes and is a painless, easy way to get a quick health snapshot.

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SEPTEMBER

Stroke is one of Australia’s biggest killers and a leading cause of disability.2 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 It’s National Stroke Week 3 – 9 September, a timely reminder to get to know your stroke risk. 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 stroke over the next five years.

If you are a My HealthRewards member, you can earn Rewards points for having Health Checks*, and have access to your results in your Rewards Profile, which you can share with your doctor.

1

Diabetes Australia, diabetesaustralia.com.au

2

Australian Institute of Health and Welfare 2016. Australia’s Health 2016

3

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

* The provision of points for the Health Checks is subject to such Health Checks being necessary for the customer's legitimate clinical needs and/or the provision of legitimate therapeutic benefits for the customer. See Ts & Cs for more information.

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Visit our website bloomsthechemist.com.au

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