Health Check Magazine Issue 35: Autumn Edition 2024

Wholesome health

This Autumn is your chance to shed old habits and bring a new perspective to your health. Make the most of your mind through meditation and its health benefits (page 18). On page 8, learn about emotional regulation and how it can help you better manage your mood, reactions, and thought processes.

Find out if you're at risk of sleep apnoea with our quiz on page 36. And if you're keen to keep moving through the cooler months, check out our guide to starting and keeping moving on your running journey (page 20).

Ask a Pharmacist

WHAT'S THE DIFFERENCE BETWEEN INFLUENZA (FLU) AND COVID-19 TESTING?

THE FLU AND COVID -19 SHARE MANY SIMILAR SYMPTOMS. BOTH ARE VIRUSES, CAN AFFECT PEOPLE OF ALL AGES AND CAN BE CONFIRMED VIA TESTING.

by Aurelia Captari, Blooms The Chemist Pharmacist

Flu vs COVID-19

The flu is a highly contagious respiratory illness caused by influenza viruses. There are two main types of human influenza viruses: A and B. There are also many subtypes and strains. Flu is more serious than the common cold, and severe cases can result in breathing difficulties and pneumonia.

The influenza virus contains two types of proteins. The combination of these proteins is what makes up the different types (also known as 'strains') of flu viruses.

Viruses also have something called antigens, which are recognised by our bodies and create an immune response to fight off the virus. However, influenza viruses evolve easily, and gradual changes in the viral antigens are the reason for seasonal epidemics of influenza. That's why influenza vaccines need to be formulated each year to protect against different influenza stains that are most likely to circulate.1

COVID-19 is an infectious disease caused by the severe acute respiratory coronavirus 2 (SARS-CoV-2) virus. It affects people of all ages. Older adults and people with certain medical conditions have an increased risk of severe illness.2

Both COVID-19 and influenza are respiratory illnesses caused by different viruses, and they share some similar symptoms, such as fever, cough and body aches. Different tests are needed to detect each one.

Testing and diagnosis

For influenza, a clinical diagnosis is usually confirmed through:

• A swab taken from the nose or throat, within five days of the onset of the virus.

• Testing the blood for specific levels of antibodies. This is often done when the virus has passed, and is less useful for managing the virus and its symptoms.4

There are two types of tests that can detect if you have the COVID-19 virus:

• Rapid antigen self-tests (known as RATs)

• Polymerase chain reaction (called a PCR or RT-PCR)

The PCR test detects the genetic material of the virus. PCR tests are good at detecting the virus early in the infection, sometimes before a person develops any symptoms. It is considered the standard for COVID-19 testing as it is highly accurate. If you need a PCR test, you can get one through your doctor, nurse or a GP-led respiratory clinic..

Rapid antigen tests, or RATs, detect the presence of virus proteins. RATs are more accurate when people have symptoms, so it’s better to take the test in the first seven days of having symptoms. RATs can be used anywhere - such as at home or at work - and don't need a health professional. RATs return a result within 10 to 20 minutes.

It’s important to follow the instructions on the packaging to get an accurate result.3

Why diagnosis matters

If you have a cough and a fever, you may be tested for the flu if there isn't a clear diagnosis, if there's a suspected outbreak of flu, or if your healthcare professional wants to use antiviral therapy. Once a sample has been taken, it's tested in a laboratory to see if influenza antigens can be found.5

A reliable diagnosis of the flu can be difficult to receive due to how much strands of the flu can change. Rapid diagnostic tests can be used by a healthcare professional to make a diagnosis. A quick diagnosis is important because the main remedy, antiviral therapy, works best when it begins as soon as someone is ill. It can also help recognise an outbreak in a closed environment, such as a nursing home or school.

In some cases, healthcare providers can perform tests for both COVID-19 and influenza to rule out co-infections, especially during the flu season. The COVID-19 & Flu A/B Rapid Antigen Test helps to quickly detect the disease and begin managing your condition, including beginning treatment.

Key benefits for using a COVID-19 & Flu A/B Rapid Antigen Test:

• It's a reliable, safe test

• It takes only 15 minutes to complete

• It can tell the difference between similar viruses

• There are only four steps to complete.6

It's important to note that testing practices and technologies change over time. Always consult your local Blooms, The Chemist Pharmacist or your doctor regarding recommendations for testing and managing respiratory infections.

1COVID-19 testing: https://www.health.vic.gov.au/infectious-diseases/influenza 2COVID-19: https://immunisationhandbook.health.gov.au/contents/vaccinepreventable-diseases/covid-19

3COVID-19 testing: https://www.healthdirect.gov.au/covid-19/testing

4Influenza: https://www.health.vic.gov.au/infectious-diseases/influenza

5Rapid tests for the diagnosis of influenza: https://australianprescriber.tg.org.au/ articles/rapid-tests-for-the-diagnosis-of-influenza.html

6SARS-CoV-2 and Flu A/B Rapid Antigen Test: https://diagnostics.roche.com/global/ en/products/params/sars-cov-2-flu-a-b.html

Pharmacist focus

Eunice Park and Kevin Wu

THE WIFE AND HUSBAND TEAM FROM BLOOMS THE CHEMIST NORTH BALLARAT

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

Eunice: Kevin and I have been Pharmacists for just over two years, and we opened Blooms The Chemist North Ballarat about four months ago.

What made you want to be a Pharmacist?

Kevin: I didn't have too much idea what to do after high school. I knew I liked chemistry but hated working laboratories, so when someone suggested I look at pharmacy, I never looked back.

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

Eunice: Firstly, being involved with your community. If you don't know your patients, especially your regulars, it's harder to know their medications. It's worth the time spent double-checking exactly what they're taking and what they're like as people.

How do you relax or spend your free time?

Kevin: I love watching Netflix with Eunice and taking long romantic walks around the lake in Ballarat (although Eunice does decline my offer every so often). Beyond that, we occasionally head down to Melbourne to experience some authentic Korean or Chinese food.

RSL and golf course, and we're excited to be more involved in fundraising for local causes.

How do you best support your team and customers?

Eunice: I check in on our team members as much as possible to keep communication open. When people feel valued and like they can bring their whole selves to work, they are happier and it creates a great environment to work and shop in. I'm working hard to get to know our customers and patients. Sharing a connection can make someone's day, and the smiles we get make it all worthwhile.

What are four things you couldn't live without?

Kevin: Coffee is number one, obviously. Eunice has to be number two. Number three is my electric toothbrush; I feel like it saved my life and made brushing my teeth far easier. Number four is probably my boots since I spend so much time at work or just on my feet generally. You can never overestimate a good

Do you have a quote you live by?

Eunice: Work hard, and things will eventually work out. I don't know if that's an exact quote, but it's certainly a mantra I live by.

What's the best thing about your community?

Eunice: We moved from Melbourne to Ballarat and everyone, from patients to team members to other store owners, has been incredibly welcoming. Ballarat has a lot of places of natural beauty as well as lovely historical architecture and houses. I'm also trying out the local cafes and really enjoying getting to know the favourite local spots.

How does your pharmacy give back to your local community?

Kevin: We're proud of the free services we offer. We do free deliveries to the retirement home nearby and offer free Webster packing to help our customers manage their medication. We're excited to offer the Blooms range of health checks, including blood pressure evaluations, cholesterol screening and sleep apnoea testing. In the local community, we support our local

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

Kevin: We have one lovely customer, Bekki, who, without fail, will offer us coffee. We haven't taken her up on the offer just yet, mainly because we seem to have coffee on us at all times anyway. But when you're new to a new community, those little gestures mean the world.

What are you excited about for the future of your store?

Eunice: I'm passionate about the merchandising aspect of our store! Getting to move things around, adjusting our stock and figuring out what products work best in each section. I like when our store is nicely presented and when it reflects what our community needs.

Regulating your emotions

OVERCOME BY SADNESS WHILE OUT WITH YOUR FRIENDS FOR NO CLEAR REASON? ANXIOUS AT WORK AND STRUGGLING TO GET THINGS DONE? IF THAT SOUNDS FAMILIAR TO YOU, LEARNING TO REGULATE YOUR EMOTIONS COULD BE HELPFUL FOR YOU, WHATEVER THE REASONS FOR HOW YOU’RE FEELING.

Emotional regulation is our ability to recognise, understand, and manage our emotions in a constructive way. With work demands, relationships to maintain, and other responsibilities, it can be easy to look past emotional regulation and its importance. However, the ability to navigate our emotions is a crucial skill that impacts not just our mood and behaviour, but also our overall health.

How do we emotionally regulate?

Our emotions are the way we feel things, meaning they’re unconscious and often hard to control or even notice. Regulation isn’t about suppressing or ignoring feelings but finding healthier ways to express and cope with them. This skill is fundamental to our mental and emotional wellbeing, and influences everything from our relationships to our physical health.

In day-to-day life, we encounter different situations which stir up emotions and feelings. While many of these things don’t inspire strong feelings (much of life is routine, after all), sometimes we experience things that can challenge how we feel. This can be something exciting, like seeing an old friend, or something more upsetting. Anxiety, sadness, and frustration are normal human emotions that can hijack our bodies and brains.

One way this happens is through our stress response. When we experience stress or intense emotions, our bodies initiate the ‘fight, flight, or freeze’ response. This reaction, while helpful for managing in the short term, can be problematic when activated often. The hormone cortisol, released during stress, can have detrimental effects on our bodily functions. High levels of cortisol, especially over a long period of time, can lead to high blood pressure (hypertension), reduced brain function, and worse athletic ability.1

The fight, flight, or freeze response, like many of our body’s responses to our feelings, is triggered by different parts of the body. This includes parts of the brain such as the amygdala (which controls emotions) and the pre-frontal cortex (which controls our decision-making), as well as our hormones (such as cortisol, the ‘stress hormone’) and our entire nervous system.2

The link between our emotions and health

Research has consistently shown that our emotions have a direct impact on our physical health. Chronic stress, which is made worse by poor emotional regulation, has been linked to a range of health issues, including cardiovascular problems, weakened immune function, and an increased risk of chronic diseases.3

The benefits of emotional regulation

• Improved mental health: Emotional regulation plays a pivotal role in maintaining good mental health. When we can manage our emotions more effectively, we are less likely to succumb to anxiety, depression, or other mental health issues.4

• Deeper relationships: Healthy relationships are built on effective communication and understanding. Emotional regulation helps us express who we really are while also being receptive to how others are feeling and building stronger and more meaningful connections.

• Increased resilience: Life is full of ups and downs, but it’s possible to learn to bounce back more quickly. This is called resilience. Learning to regulate your emotions can help you face challenges with a more positive mindset, and recover more quickly.

Mastering emotional regulation is a journey, not a destination. By consistently practising these tips and concentrating on your emotional wellbeing, you can create a foundation for a healthier, happier life. Remember, too, that it’s okay to seek professional help if you find emotional regulation challenging. By taking steps to build this skill, you’re making a positive, empowering choice that can transform your life. Embrace the journey of self-discovery and emotional growth, and watch as you take more control of your feelings and your future.

Tips for emotional regulation

• Cultivate self-awareness: The first step in emotional regulation is self-awareness. Take the time to identify and understand your emotions. Journalling can be a valuable tool for this, allowing you to reflect on your feelings and gain insight into patterns and triggers.

• Practice mindfulness: Mindfulness involves being present in the moment without judgement. Incorporating mindfulness practices, such as meditation or deep-breathing exercises, can help you stay grounded and focused, making it easier to manage your emotions effectively.

• Develop healthy coping mechanisms: Rather than turning to unhealthy coping mechanisms like emotional eating or substance abuse, focus on developing positive outlets for stress relief. This could include exercise, creative pursuits, or spending time in nature – whatever brings you joy and helps you unwind.

• Communicate effectively: Open and honest communication is crucial for emotional regulation, both in expressing your own feelings and understanding those of others. Practice active listening and use “I” statements to express your emotions without placing blame.

• Set realistic expectations: Setting realistic expectations for yourself and others can help prevent unnecessary stress and frustration. Understand that it’s okay not to be perfect and that everyone has moments of emotional intensity.

• Build a support system: Surround yourself with a supportive network of friends, family, or a therapist who can provide guidance and encouragement. Having a strong support system is invaluable in navigating the complexities of life and emotions.

• Take breaks when needed: When emotions are running high, sometimes the best thing you can do is take a step back. Allow yourself the space and time needed to cool off and gain perspective before responding to a situation.

1Effect of increase in cortisol level due to stress in healthyyoung individuals on dynamic and static balance scores: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6371989/ 2Stress: https://www.healthdirect.gov.au/stress

3Neurobiological and systemic effects of chronic stress: https://journals.sagepub.com/ doi/full/10.1177/2470547017692328

4The importance of emotional regulation in mental health: https://www.ncbi.nlm.nih. gov/pmc/articles/PMC8848120/

Sleep apnoea stories

IF YOU’VE BEEN TOSSING AND TURNING, SNORING LOUDLY AND EXPERIENCING POOR SLEEP, YOU MAY HAVE UNDIAGNOSED SLEEP APNOEA.

Obstructive sleep apnoea (OSA) is the most common sleep disorder in Australia and the world, but is often underdiagnosed or misunderstood.1 OSA occurs when your upper airway is either partially or completely obstructed while you sleep. Air can’t get into your lungs, and you stop breathing. This is called an ‘apnoea’ and, in severe cases, can happen hundreds of times a night and leave you exhausted when you wake up.

Some common symptoms of sleep apnoea include:2

• Excessive daytime sleepiness

• Irritability and mood changes

• Dry mouth

• Nasal congestion

• Poor quality sleep.

Keith’s story

For Keith, 61, getting a sleep apnoea test was just a task to checkoff for work. Working on the railway, he was required for his role to complete a general medical health check, which included a sleep apnoea test. He visited his local Blooms The Chemist in Burwood for an overnight sleep test, and his results suggested he was having up to 25 non-breathing events (apnoeas) every hour.

“I was hesitant at first, but the diagnosis has been a blessing in disguise,” Keith says.

To help him sleep better, Keith was recommended to use a continuous positive airway pressure (CPAP) machine, which gives him a continuous supply of oxygen while he sleeps. Using the machine, he now has only one apnoea per night.

“Getting to put my CPAP machine mask on and getting a full night’s sleep is something I look forward to each night,” Keith shared. "It's changed my life.”

Bonita’s battle

It can start with an innocuous comment from a loved one about your snoring but end up being far more serious. Bonita, 21, found this out the hard way when she noticed how exhausted she was during the day. Bonita was having microsleeps (where the brain shuts down for a few seconds due to fatigue) while working, and even once while driving. This led to her visiting her GP, who referred her to Blooms The Chemist that same day.

“I took the sleep test, which was surprisingly easy to set up at home and less invasive than I feared. When I received my results a few days later, I was actually relieved to have a diagnosis of moderate sleep apnoea,” said Bonita.

Taking her OSA seriously is one of the most important parts of Bonita’s health, and she now sleeps with a CPAP machine. As a young woman, she mostly hears sleep apnoea discussed nonchalantly but knows the impact it – and its treatment – can have.

“It’s difficult to adjust to, but my overall sleep quality has definitely improved. I feel less fatigued throughout my day.”

If you think you may be at risk of sleep apnoea, check out page 36 to complete a quick sleep apnoea test, or talk with your local Blooms The Chemist Pharmacist.

1Sleep–related breathing disorders with a focus on obstructive sleep apnoea: https://www.aihw.gov.au/reports/chronic-respiratory-conditions/sleep-relatedbreathing-disorders/summary

2Sleep apnoea: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ sleep-apnoea

Whooping cough

ALSO KNOWN AS PERTUSSIS, WHOOPING COUGH IS A HIGHLY CONTAGIOUS RESPIRATORY INFECTION WHICH CAN CAUSE DISCOMFORT AND CONCERN IF SYMPTOMS WORSEN. WHILE WHOOPING COUGH CAN AFFECT INDIVIDUALS OF ALL AGES, IT'S PARTICULARLY DANGEROUS FOR INFANTS WHO HAVE NOT YET COMPLETED THEIR VACCINATION SERIES.

What is whooping cough?

Whooping cough is a bacterial infection caused by Bordetella pertussis. It primarily affects the respiratory system, causing severe coughing spells that can be accompanied by a distinctive "whooping" sound when the person inhales after a coughing fit.

Whooping cough is most dangerous for babies and young children, and can cause serious health problems.1 While outbreaks can occur, they mostly impact those who aren’t vaccinated, confirming the importance of protecting yourself and your loved ones with vaccination.

Symptoms and diagnosis

Recognising the symptoms of whooping cough is crucial for early intervention. The infection often starts with cold-like symptoms, such as a runny nose, sneezing, and a mild cough. While these symptoms get better, the cough becomes more severe, leading to intense and rapid coughing fits. In some cases, vomiting and fainting may follow. While the classic "whooping" sound is more common in children, adults may experience less pronounced symptoms.

Diagnosing whooping cough typically involves a thorough examination by your GP, who may order tests to confirm the presence of the bacteria. Early diagnosis is key to effective treatment and preventing the spread of the infection.

Prevention through vaccination

The most effective way to protect against whooping cough is through vaccination. Vaccines typically come with protection for

other diseases too, such as diphtheria or tetanus.2 Vaccinations for whooping cough in Australia are free for babies and young children as part of the vaccination schedule, as well as pregnant women. For more information on getting a whooping cough vaccine, including the ‘dTpa’ vaccine, visit the Blooms The Chemist website: bloomsthechemist.com.au/whooping-cough-vaccine

Routine vaccination during childhood and booster shots in adolescence and adulthood contribute to building strong defences against whooping cough.

Pregnant women are encouraged to receive the dTpa vaccine during each pregnancy to pass on protective antibodies to their newborns, who are most vulnerable.

Timely vaccination not only protects individuals but also contributes to community immunity, creating a safer environment for everyone. Following your doctor's recommended schedule, practicing good hygiene, and staying informed about the latest medical guidelines are empowering actions we can take to avoid whooping cough.

Whooping cough can be disruptive, but with the right information and proactive measures, we can protect ourselves from its impact. By getting vaccinated, listening to your doctor, and foster a positive health outlook, you can feel confident about you and your loved one's protection from whooping cough. When it comes to wellbeing, knowledge is the greatest tool.

1Whooping cough: https://www.healthdirect.gov.au/whooping-cough

2Whooping cough (pertussis) vaccine: https://www.health.gov.au/topics/immunisation/ vaccines/whooping-cough-pertussis-immunisation-service

The power of flu shots

THE FLU, OR THE INFLUENZA VIRUS, CONTINUES TO CHALLENGE OUR IMMUNE SYSTEMS AFTER HUNDREDS IF NOT THOUSANDS OF YEARS. THE GOOD NEWS IS THAT WE HAVE A POWERFUL DEFENCE IN OUR ARSENAL TO PROTECT US: VACCINATION, OR THE FLU SHOT.

Understanding influenza

The flu is a contagious respiratory illness caused by influenza viruses. These viruses can affect the nose, throat, and sometimes the lungs, leading to a range of symptoms from mild to severe. The most common symptoms of the flu are:1

• Sudden appearance of a high fever (38°C or more)

• A dry cough

• Body aches (especially in the head, lower back and legs)

• Feeling extremely weak and tired (and not wanting to get out of bed).

Other symptoms can include:

• Chills

• Aching behind the eyes

• Loss of appetite

• Sore throat

• Runny or stuffy nose.

The flu is known for its ability to mutate, making it a persistent challenge to manage every Winter. The flu is more than just a common cold; it can lead to serious complications, especially for vulnerable people such as young children, older people, and those with underlying health conditions.

How does it spread?

Air droplets: The flu primarily spreads through the air, being transmitted from those who are infected. These droplets can spread to around one metre and infect others who breathe them.2

Surface survival: The virus can also survive on surfaces, making it even more persistent. Touching a contaminated surface and then touching the face, particularly the nose, mouth, or eyes, can introduce it into the body.

Hidden transmission: Even trickier, people with no visible symptoms (known as asymptomatic carriers), can also spread the virus. This stealthy transmission shows the importance of widespread vaccination to break the chain of infection.

Benefits of flu vaccination

• Reducing your risk of illness: The primary benefit of getting a flu shot is reducing your risk of falling ill with the flu. By preparing your immune system to recognise and fight the virus, you minimise your chances of experiencing the debilitating symptoms associated with the flu.

• Protecting vulnerable populations: Getting vaccinated is not just about personal protection; it’s a community effort. By getting your flu shot, you contribute to herd immunity, protecting those who are more susceptible to severe complications, such as infants, elderly people, and those with compromised immune systems.

• Easing the strain on healthcare systems: The flu season often places a significant burden on healthcare systems, with an influx of patients seeking treatment for flu-related complications. By getting vaccinated, you help alleviate this strain, allowing healthcare professionals to focus on other critical medical needs.

• Economic benefits: The financial impact of the flu goes beyond healthcare costs. Having to miss work, reduced productivity, and healthcare expenses that come as a result can all be substantial. Vaccination helps reduce these economic burdens by preventing illness and its associated costs.

The power of prevention

Fortunately, the flu shot is a safe, effective measure to help reduce the spread of influenza. When you receive a flu shot, your body develops antibodies that recognise and attack the specific strains of influenza viruses contained in the vaccine.

It’s important to note that the flu vaccine is updated annually to match the strains that are most likely to show up for the upcoming flu season. This adaptive approach ensures that the vaccine remains effective against the constantly changing nature of the virus. It’s recommended you get your shot from April onwards, so that you have three to four months of strong protection during the peak flu season, typically from June to September.3

Flu shot myth-busting

The flu shot can give you the flu.

In reality, the flu vaccine contains inactivated viruses or particles of the virus, which cannot cause the flu. What you might experience after getting the vaccine are mild side effects, such as soreness at the injection site or a low-grade fever, which are signs that your immune system is responding to the vaccine. These side effects are typically proof the vaccine is working!

The flu is not a serious illness.

While some individuals may experience mild symptoms, the flu can lead to severe complications, hospitalisation, and even death. By getting vaccinated, you not only protect yourself but also contribute to overall community immunity, reducing the spread of the virus and its potential impact on vulnerable populations.

Getting a flu shot can be a simple yet powerful way to protect yourself and those around you. It’s a preventive measure that goes beyond personal protection, creating a ripple effect of immunity that reaches the most vulnerable among us. Get your influenza vaccine today by visiting your local Blooms The Chemist and talking with our friendly Pharmacists.

1Influenza (flu): https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ flu-influenza

2Flu (influenza): https://www.healthdirect.gov.au/flu

3Influenza (flu) vaccine: https://www.health.gov.au/topics/immunisation/vaccines/ influenza-flu-vaccine

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How meditation helps your mental health

PROTECTING YOUR MENTAL HEALTH IS A KEY TENET OF LIVING A HAPPY, HEALTHY LIFE. BUT FINDING MOMENTS OF CALM IN A BUSY WORLD CAN MAKE IT CHALLENGING TO FIND SOME TIME FOR YOURSELF. BY INVESTING NOW AND LEARNING ABOUT THE BENEFITS OF MEDITATION, YOU MAY SAVE YOURSELF TIME AND ENERGY IN THE FUTURE.

Finding moments of peace can be tricky in the hustle and bustle of our daily lives. As our stress grows and the demands we face increase, our mental health often takes a toll. However, one practice that can help you feel grounded, present in the moment, and even peaceful is meditation. In recent years, scientific research has increasingly recognised the profound impact of meditation on mental health. Meditation can be a powerful ally, offering a refuge for your mind and supporting your overall wellness.

Understanding meditation

Meditation is more than just a trend; it's a time-tested practice with roots in ancient cultures such as Hinduism and Buddhism. However, its benefits extend far beyond the spiritual realm. At its core, meditation involves training the mind to achieve a heightened state of awareness and focus. Contrary to common misconceptions, meditation is not about emptying the mind but about cultivating a deep sense of presence and mindfulness.

Stress reduction and relaxation

One of the most well-documented benefits of meditation is its ability to reduce stress. For many of us, stress can feel like an unavoidable companion, wreaking havoc on our mental health. Meditation provides a sanctuary where you can retreat from the chaos and cultivate a sense of inner calm.

When we meditate, our bodies enter a state of relaxation, triggering the release of endorphins – the body's natural stress relievers. This helps alleviate immediate stress and contributes to longterm resilience against the pressures of daily life. As few as 10 minutes of meditation a day has been shown to reduce stress levels significantly, promoting mental clarity and emotional balance.1

Improved emotional regulation

When it comes to our mental health, emotional regulation plays a pivotal role. Meditation is a great tool you can use to master navigating your emotions. Through regular practice, you can boost your awareness of your emotional states and develop a measured, non-reactive response to different situations.

This has been seen in research, with studies showing that meditation positively influences the parts of our brain associated with emotional processing, leading to better emotional regulation.2 This self-awareness helps us respond to stressors with greater composure, reduces the likelihood of emotional outbursts, and promotes healthier relationships.

Enhanced concentration and focus

Our ability to concentrate is important for all parts of our lives. Meditation acts as a mental workout, strengthening the connections in our brain that are responsible for holding attention. By training the mind to focus on the present moment – whether through mindful breathing or guided meditation – you can support your ability to concentrate and your overall brain power.

Regular meditation has been proven to help with attention span and memory.3 This can make daily life easier, and can keep your brain healthier for longer. As you get better at staying focussed and ignoring distractions, you'll find it easier to deal with stress and challenges.

Better sleep quality

Quality sleep is the foundation of good mental health, yet many of us struggle with insomnia and restless nights. Meditation offers a natural remedy, with research showing that meditating can help you get a better night's sleep.4

By promoting relaxation and calming the mind, meditation can be a soothing ritual to help bring restful sleep. It slows down your racing thoughts, and helps your body manage the physical restlessness of insomnia.

As a result, those who meditate regularly often report waking up feeling more refreshed and alert, ready to face the day with renewed energy.

Mind-body connection

Our mind and body are closely connected, and how healthy one is has a big influence on the other. Meditation serves to help both, coordinating the connection between our physical and mental states and strengthening it. Through practices such as mindfulness meditation, where you focus on how you feel in the present, we can cultivate an awareness of our body and its sensations, promoting overall physical and mental wellbeing.

This connection, established through meditation, has been associated with a range of health benefits, including lower blood pressure, improved immune function, and reduced symptoms of various health conditions.2,5 As your mind learns to sync itself to your body's signals, you may find yourself better equipped to respond to both physical and mental challenges with resilience and grace.

Building resilience

Life is naturally unpredictable, and challenges are inevitable. What sets us apart in our ability to weather storms is resilience – the capacity to bounce back from adversity. Meditation, with its focus on mindfulness and presence, helps us become more resilient by encouraging a mindset that accepts chance and uncertainty.6

Through meditation, you learn to approach challenges with a calm and centred perspective. This not only lessens the negative impact of stress but can also bring a sense of empowerment. As you become more resilient, you develop a greater capacity to adapt to life's ups and downs, ultimately contributing to more robust mental health.

Meditation can be a source of relaxation and serenity while you look to take better care of your mental health. Its benefits, supported by an old and growing body of scientific evidence, extend beyond stress reduction, and medication is being seen increasingly often throughout the world. Learn to embrace the tranquillity that meditation provides and, in doing so, embark on a journey toward a more balanced, resilient, and healthy mind.

1Meditation: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895748/ 2Brief mindfulness meditation improves emotion processing: https://www.ncbi.nlm.nih. gov/pmc/articles/PMC6795685/

312 science-based merits of meditation: https://www.healthline.com/nutrition/12benefits-of-meditation

4The effect of mindfulness meditation on sleep quality: https://www.ncbi.nlm.nih.gov/ pmc/articles/PMC6557693/

5Current perspectives on te use of meditation to reduce blood pressure: https://www. ncbi.nlm.nih.gov/pmc/articles/PMC3303565/

6The immediate and sustained positive effects of meditation on resilience are mediated by changes in the resting brain

Run with it

RUNNING IS ONE OF THE BEST THINGS YOU CAN DO FOR YOUR HEALTH, WITH PROVEN BENEFITS FOR YOUR MUSCLES, FITNESS, AND MENTAL HEALTH. BUT FOR MANY OF US, TAKING THOSE FIRST FEW STEPS OUT THE DOOR CAN FEEL OUT OF OUR REACH. TAKE A MOMENT TO LEARN HOW RUNNING CAN HELP YOU, AND HOW YOU CAN HELP YOURSELF MOVE IN A WAY THAT KEEPS YOU FEELING GREAT.

If you’re lacing up your running shoes, stretching your legs, and queuing your music, chances are you’re about to go for a run. Running, jogging, and any similar movement that gets your blood pumping are great ways to build your fitness in a way that keeps you feeling in control of your body and your health. If you’re new to running, haven’t run in a while, or even if you’re a certified running hobbyist, pay close attention to how you move and see what you can do to stay injury-free and running a happy, healthy path.

The benefits of running

Running not only gives you a better idea of your health but it can also be an important motivator. The best reason to run is the one that gets you up and moving, so keep in mind why you want to run and what you want to get out of it, and see if you can plan some times to make that happen.

The health benefits of running and jogging include:

• Helping to build strong bones (as a weight-bearing exercise)

• Strengthening muscles

• Improving cardiovascular fitness

• Burning plenty of calories

• Helping to maintain a healthy weight.1

Before you start

If you’re starting out, you’ll want to make sure you do a bit of preparation to save yourself some trouble down the line. It’s tempting to grab your shoes and head out the door, but a little bit of planning will help keep you a happier, healthier runner.

• Check your gear: You don’t have to be wearing the best shoes athletics has to offer, but if you run in shoes that aren’t fit for purpose or are falling apart, you’ll feel it the next day - and damage those shoes. Aim for a decent pair of running shoes or, if you don’t have them, shoes that provide proper support and cushioning while exercising.2 Comfort is key, so choose shoes that suit the width and length of your foot type. Don’t forget breathable clothing to keep you cool and lightweight socks to prevent blisters.

• Start slowly and set realistic goals: Running is a progressive activity, and it’s crucial to start at a pace that suits your current fitness level.3 Begin with a combination of walking and jogging to gradually build stamina. Set achievable goals, such as running for 20 minutes without stopping, and celebrate your accomplishments along the way. Patience is your ally in this journey.

• Warm-up and cool down: Prepare your body for the run ahead with a proper warm-up. Pre-run stretches, leg swings, and light jogging in place for five to ten minutes help increase blood flow to your muscles and reduce the risk of injury. After your run, cool down with static stretches (stretching while staying still) to improve flexibility and ease muscle soreness.

Step by step

Whether you’re new to running or you’ve run thousands of times, it pays to take care of yourself. By following these simple tips and paying attention to how you feel, you’ll get an idea of how you're travelling.

• Listen to your body: Pay attention to your body’s signals. If you feel pain beyond normal muscle soreness, it’s crucial to rest and allow your body to recover. Overtraining can lead to injuries, so be mindful of how your body responds to each run. Rest days are as important as running days for overall wellbeing.4

• Stay hydrated and nourished: Keeping up your water levels and continuing to eat healthily is vital for peak performance and recovery. Drink water throughout the day, and consider carrying a water bottle during your run, especially on warmer days. Fuel your body with a balanced diet rich in carbohydrates (such as rice), proteins (such as lean meats), and healthy fats (from nuts, seeds, olive oil and avocadoes) to support your physical activity.

• Build a support system: Running can be a solitary activity, but having a support system can make it more enjoyable. Join a local running group or connect with fellow beginners online. Sharing your experiences, progress, and challenges with others can provide motivation and encouragement.

Staying in the swing of it

Once you’ve been on a few runs, it can begin to feel intuitive. One foot in front of the other, finding what works for you, and getting into the groove is a crucial part of the running process. Aim to make it as easy as possible to keep in that running groove.

• Mix it up: Variety is the spice of life, and the same holds true for running. Include different types of runs in your routine, such as interval training (alternating between sprinting and jogging), hill sprints, and long, steady runs. Mixing up your routine not only prevents boredom but also challenges different muscle groups, promoting overall fitness. If you’re looking for some inspiration on different types of runs, chat with a physical trainer, or make use of running apps.

• Monitor progress: Keep track of your progress to stay motivated and witness the positive changes in your fitness journey. Use a running app or a simple journal to record the duration, distance, and how you feel after each run. Seeing improvements over time can be a powerful motivator to keep you moving forward.

• Find your rhythm: Running is almost like dancing, where you follow your body at your own pace. Experiment with different running styles to discover what feels most natural for you. Whether it’s a brisk jog or a leisurely run, find a rhythm that makes the experience enjoyable.

• Embrace the mind-body connection: Running can be a holistic experience that benefits both your body and mind. Use your runs as a time for reflection, stress relief, and mental rejuvenation. Embrace the meditative aspects of running, and let it be a source of fun and positivity in your life.

Embarking on a running journey is a thrilling adventure filled with self-discovery and positive transformations. Remember that every step you take is a victory and the path you’re on leads to a healthier, happier you. Celebrate your progress, stay committed to your goals, and enjoy the incredible journey that running has to offer. Welcome to the world of running, where each stride brings you closer to a healthier, more vibrant life!

1Running and jogging - health benefits: https://www.betterhealth.vic.gov.au/health/ healthyliving/running-and-jogging-health-benefits

2Running tips for beginners: https://www.healthdirect.gov.au/running-tips

3How to start running today: https://www.runnersworld.com/uk/training/beginners/ a772727/how-to-start-running-today/

4Running and jogging - preventing injury: https://www.betterhealth.vic.gov.au/health/ healthyliving/running-and-jogging-preventing-injury

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Unlocking the power of ice therapy

A WELLNESS TREND THAT'S CONTINUING TO GAIN IN POPULARITY IS ICE OR COLD THERAPY. HOWEVER, THE PRACTICE HAS LONG BEEN USED TO EASE JOIN AND MUSCLE PAIN, SPEED UP HEALING OR RECOVERY AFTER AN INJURY, AND EVEN IMPROVE OUR MENTAL WELLBEING.

Also known as cryotherapy, ice therapy involves exposing the body to extremely cold temperatures for short periods. This practice typically involves safely submerging your body or face in very cold (or icy) water. The cold temperature causes the blood vessels to narrow and when you emerge from the cold water, the blood vessels re-expand and move oxygen-and-nutrient rich blood back to your tissues.

Soothing inflammation

One of the advantages of ice therapy is its strong anti-inflammatory effect due the narrowing of blood vessels which reduces blood flow and swelling. This makes ice therapy a potential tool for managing various conditions such as arthritis, muscle strains, and joint injuries.1 Athletes, both professional and amateur, are turning to ice therapy as a tool to boost their performance. Cold exposure has been shown to decrease muscle soreness and fatigue, allowing athletes

to recover more quickly between workouts or competitions. By reducing inflammation and promoting faster recovery, ice therapy enables individuals to push their physical limits, ultimately contributing to improved strength, endurance, and overall athletic prowess.2

Whether you're an athlete recovering from an intense workout or someone dealing with chronic pain, bringing ice therapy into your routine may help ease discomfort and speed up the healing process.

Revitalising skin

Beyond its internal benefits, ice therapy can work wonders for your skin. As cold temperatures improve blood circulation, it may help to soothe and calm the skin, leading to a revitalised and radiant complexion. Some skincare enthusiasts swear by the "ice facial," a practice involving gently rubbing ice cubes on the face to reduce puffiness, soothe irritation, and promote a healthy glow. Undertaking ice therapy can be a refreshing way to rejuvenate your skin and promote a more youthful appearance.3 Pay close attention to how it makes your face feel, as the evidence for the positive impact of ice facials (other than the refreshing feeling) is still being developed.

Stress relief and mood enhancement

The invigorating effects of ice therapy extend beyond the physical impact, influencing mental wellbeing as well. Exposure to cold temperatures triggers the release of endorphins, the body's natural feel-good hormones.4 This can result in a heightened sense of wellbeing and a reduction in stress and anxiety levels. Consider incorporating ice therapy into your self-care routine to experience a natural mood boost and a refreshing escape from the stresses of daily life.

Safety precautions

While the benefits of ice therapy are substantial, it's crucial to approach this practice with caution. Always consult with a healthcare professional before incorporating ice therapy into your routine, especially if you have pre-existing medical conditions. Additionally, avoid being in severe cold for too long and be mindful of the potential risks, such as frostbite. When done responsibly, ice therapy can be a safe and effective tool for promoting overall health and wellness.

In a world filled with quirky lifestyle tips and old wisdom for modern problems, ice therapy is a cool and refreshing option. Its wideranging benefits, from reducing inflammation to enhancing athletic performance and promoting mental wellbeing, make it a versatile addition to your wellness routine.

1Benefits of cryotherapy: https://www.healthline.com/health/cryotherapy-benefits 2What is cold water therapy? https://www.everydayhealth.com/wellness/cold-watertherapy/guide/

3Can ice facials reduce puffy eyes and acne? https://www.healthline.com/health/icefor-face

4Health effects of voluntary exposure to cold water: https://www.ncbi.nlm.nih.gov/ pmc/articles/PMC9518606/

Eating as you get older

AS WE NAVIGATE THE JOURNEY OF LIFE, OUR BODIES UNDERGO NUMEROUS CHANGES, AND SO DO OUR NUTRITIONAL NEEDS. EMBRACING A POSITIVE APPROACH TO OUR EATING HABITS AS WE GROW OLDER IS CRUCIAL FOR MAINTAINING HEALTH AND NOURISHMENT. SUPPORTING THE CHANGING NEEDS OF OUR BODIES CAN HELP US CONTINUE TO LEAD VIBRANT AND FULFILLING LIVES.

Balancing nutrient intake: As we age, our metabolism naturally slows down, and our bodies may need fewer calories. It's also far harder to manage our weight, so it's important to manage sugars, fats and portion sizes - and keep up the exercise. This means nutrientdense foods are even more important. Focus on bringing a colourful variety of fruits and vegetables into your meals to ensure a broad spectrum of vitamins, minerals, and antioxidants. These powerful components help combat stress and support your immune system, promoting longevity and vitality.

Protein power for muscles and bones: Maintaining muscle mass and bone density is crucial as we age. Consuming enough protein becomes increasingly important to support your body's production of crucial hormones and enzymes. Include lean protein sources such as poultry, fish, tofu, and legumes (like soybeans and chickpeas) in your diet. These foods not only provide the necessary building blocks for muscles but also help you feel full, helping you manage your weight.

Hydration: Staying hydrated is always key to good health, and its importance only grows as we age. Dehydration can make existing health issues worse, including joint pain and digestive problems. Aim to drink plenty of water throughout the day, and consider incorporating hydrating foods like watermelon, cucumber, and celery into your diet. Hydration is a simple yet powerful way to support your body and feel energetic.

Mindful eating for digestive health: As the years go by, our digestive systems may experience changes, meaning it's important to adopt mindful eating habits. Chew your food thoroughly, savour each bite, and pay attention to your body's hunger and fullness cues. Including fibre-rich foods like whole grains, fruits, and vegetables can help regulate digestion and prevent common age-related issues

such as constipation. Probiotic-rich foods like yoghurt and kefir can also contribute to a healthy gut, which can help you feel better all over.

Adapting to changing taste buds: Ageing can bring about changes in our sense of taste and smell, leading to altered food preferences. Help yourself to adapt by exploring new flavours and culinary experiences. Experiment with herbs and spices to enhance the taste of your meals without relying on excessive salt or sugar. By adapting to changing taste buds, you can continue to enjoy a diverse and satisfying diet.

Stress management and nutrition: Stress is an inevitable part of life, but managing it becomes increasingly important as we age. Chronic stress can impact our nutritional choices and digestion. Incorporate stress-reducing activities such as meditation, yoga, or gentle exercise into your routine. Additionally, focus on whole foods rich in nutrients that support brain health, such as omega-3 fatty acids found in fish, flaxseeds, and walnuts.

Social connection and shared meals: Eating is not just a biological necessity; it's also a social activity that brings joy and fulfilment. Keep and grow your connections with friends and family by sharing meals together. Social engagement can positively impact mental health and foster a sense of belonging. Explore local farmers' markets or cooking classes to discover new, nutritious foods in the company of loved ones.

While we grow older, our eating habits play a crucial role in shaping our health and happiness. By adopting a positive attitude towards nutrition and making mindful choices, we can support our bodies through our changing life. It's never too late to prioritise your health, and savour nourishing your body.

Oral contraceptive pill trial

IF YOU LIVE IN NSW, VIC OR QLD, YOU MAY BE ELIGIBLE TO GET A RESUPPLY OF YOUR ORAL CONTRACEPTIVE PILL AS PART OF AN ONGOING PHARMACY TRIAL. FIND OUT IF YOU'RE ELIGIBLE AND WHY THIS IS AN IMPORTANT STEP TOWARDS GREATER HEALTHCARE ACCESS AND EQUALITY.

The eastern Australian states, including the ACT, have recently introduced programs that increase the responsibilities of community Pharmacists (also known as ‘pharmacy scope of practice’.) This includes the treatment of uncomplicated urinary tract infections and the resupply of the oral contraceptive pill without a prescription.

How does the trial work?

Women may be able to purchase more of the contraceptive pill they're already using*, without needing a prescription.

The trial is available at participating pharmacies, and Pharmacists have undertaken additional training to provide this free service.

Participating Pharmacists will have a private consultation with you and ask questions to help them decide if they can provide this service to you or whether you need to see your GP. This is so those who are at high risk of medical complications, or those who are more likely to have an adverse reaction, will still see a GP. Questions include your age, sex and medical history.

Bring your Medicare card if you have one, and any concession cards you hold. It's also helpful to share any information about other medications you're taking.

If you need more boxes of the contraceptive pill, you should bring your old prescription, or some of the medication in its box.

The specific criteria change by state, and participants must be:

NSW1 and QLD2:

• Taking the pill for contraception purposes only (to prevent unplanned pregnancy)

• Female between the ages of 18 to 35 (inclusive)

• Have been prescribed or supplied the oral contraceptive pill by a medical practitioner in the previous 24 months

• The use of oral contraception has been continuous (i.e. you’ve taken your prescribed pill for longer than two years).

Additionally, not all oral contraceptive pills will be available.

VIC3:

• Female between the ages of 16 to 50 (inclusive)

• Have been prescribed or supplied the oral contraceptive pill by a medical practitioner or nurse practitioner in the previous 24 months and

• The use of oral oral contraception has been continuous.

Which contraceptive pills can my Pharmacist resupply?

If your pharmacy is part of the trial, they’ll be able to resupply two types of pills: combined oral contraceptive pill (COC) and progesterone-only pills (POP). While a COC contains both oestrogen and progesterone, POPs contain only progesterone. These pills are designated low-risk because the level of oestrogen is very low. However, while oestrogen has been linked with a very small risk of blood clots and stroke, it’s safe for most women.

Why are some pharmacies now able to provide the pill?

Pharmacists are specifically trained to dispense and understand medication and medication interactions. Most pharmacies also offer a private consultation room and free health advice, and providing the resupply of the oral contraceptive pull without a prescription may make it easier for GPs to focus on more specialised care and ensure more people can access important and quality healthcare. This includes:

• Patients unable to regularly visit a bulk-billing GP

• Patients whose GPs may have long wait times

• Patients who need emergency resupply of their existing prescription of oral contraceptive pill.

By expanding the role of Pharmacists, governments and healthcare experts are helping to create a more accessible, informed, and patient-centred healthcare system. This groundbreaking development not only simplifies the process of getting contraception but empowers women to take charge of their reproductive choices. To learn more about the trial and the expanding scope of practice for Pharmacists, visit bloomsthechemist.com.au/scope-pharmacist

*Not all oral contraceptive pills will be available.

1FAQs: https://www.health.nsw.gov.au/pharmaceutical/Pages/pharmacy-trial-faq-ocp. aspx

2Queensland community pharmacy scope of practice pilot: https://www.health.qld.gov. au/ahwac/html/QLDpharmacypilot/overview

3Victorian community Pharmacist statewide pilot: https://www.health.vic.gov.au/ primary-care/victorian-community-pharmacist-statewide-pilot

How to use antibiotics

USING ANTIBIOTICS SOUNDS PRETTY STRAIGHTFORWARD. SINCE THEY BECAME MORE WIDELY AVAILABLE AFTER 1945, MILLIONS OF LIVES HAVE BEEN SAVED BY THE ADMINISTRATION OF THESE MEDICINES DESIGNED TO TREAT BACTERIAL INFECTIONS AND DISEASES. BUT RECENTLY, ANTIBITOICS HAVE BEEN IN THE HEADLINES FOR DIFFERENT REASONS: THE RISE OF 'ANTIBIOTIC RESISTANCE' CAUSED BY ANTIBIOTICS BEING USED SO OFTEN THAT THEY NO LONGER WORK AGAINST THE BACTERIA. UNDERSTAND MORE ABOUT HOW ANTIBIOTICS WORK AND HOW YOU CAN USE ANTIBIOTICS TO GET THE MOST BENEFIT.

Antibitiocs belong to a group of medicines called antimicrobials (which also includes antivirals, antifungals, and antiparasitics). They’re the cornerstone of modern medicine, and have been used around the world for over 100 years. However, the medical industry has started to recognise the negative impacts of overuse of antibiotics to prevent the rise of antibiotic-resistant bacteria. The World Health Organisation (WHO) says that "Antimicrobial resistance (AMR) threatens the effective prevention and treatment of an ever-increasing range of infections caused by bacteria, parasites, viruses and fungi."

What are antibiotics commonly used to treat?

Antibiotics are used to treat bacterial infections such as urinary tract infections, cellulitis, pneumonia, infected skin conditions, tooth infections and many, many more. They fight off bacteria that may be harmful and reduce the potential for the bacteria to spread. Doctors prescribe them to patients for many life-saving procedures including cancer chemotherapy, caesarean sections, hip replacements, organ transplantation and other surgeries.1

However, antibiotics do not work against any conditions caused by viruses. This includes colds and flus, COVID-19, HIV, and smallpox. The Australian Government Department of Health reports that there is a high use of antibiotics outside of a hospital setting, meaning we're often prescribed antibiotics to treat illnesses that aren't worthy of a trip to the hospital. And because illnesses like the common cold or flu have many similar symptoms to bacterial infections, antibiotics are often prescribed to treat these viral infections, despite them being ineffective in these cases.

How do antibiotics work?

Antibiotics disrupt the way bacteria cells work, and can cause them to become damaged. This will either kill the bacterium or stop it from spreading, which helps the body's natural immune system fight the infection. There are two main types of antibiotics which work against different types of bacteria:

• Broad-spectrum antibiotics, such as amoxicillin and gentamycin, can work on a wide range of bacteria.

• Narrow-spectrum antibiotics, such as penicillin, affect only a few types of bacteria.

Doctors prescribe an antibiotic which will target the bacterium that they think is causing the problem. Sometimes your Doctor will do a test to identify the exact type of bacterium causing your infection. This test also checks how it reacts to certain antibiotics.

Antibiotic side-effects

Antibiotics, like everything we put in our bodies, may cause side effects. When you take antibiotics when they are not needed, you are taking an unnecessary risk.

Up to 10% of people taking an antibiotic may have these common side effects:

• Stomach problems such as diarrhoea or nausea and vomiting

• Thrush infections which can affect the mouth (you will see white patches). In some people, this can also occur in and on your genitals (causing an itch, pain and discharge).

Other less common side effects include:

• Persistent diarrhoea, which may be severe and may need further checks and treatment

• Allergic reactions, such as hives (large, red, raised regions on the skin), fever and breathing problems.

Compared to European countries, the United Kingdom and Canada, Australia ranks seventh highest in its use of antimicrobials in the community.

In 2022, just over one third of the Australian population (over eight million people) had a least one antimicrobial dispensed in the community, and more than 21.8 million prescriptions were dispensed for antimicrobials.3

What is antibiotic resistance?

Antibiotic resistance happens when bacteria mutate to protect themselves from a threat, including an antibiotic. Bacteria can become resistant when their genes change (or mutate) after being in contact with an antibiotic. These changes allow the bacteria to survive or 'resist' the antibiotic. The antibiotic no longer works to kill the bacteria or stop them from spreading. The bacteria are now resistant to the antibiotic. The more we use antibiotics, the more chances bacteria have to become resistant to them.2

Bacteria can develop antibiotic resistance through contact with other bacteria. Resistant bacteria can also pass their genes to other bacteria, forming a new antibiotic-resistant 'strain' of the bacteria.

Why is antibiotic resistance a problem?

As more antibiotics stop working against bacterial infections, Doctors will become more limited in targeting bacterial infections. Over time, medicines may stop working against these infections. This can become very dangerous for everyone, but especially vulnerable communities such as the elderly and the very young. Some procedures, such as surgery, can sometimes lead to infections. Antibiotic resistance makes these procedures more risky, because the infection may be harder to treat. Because of antibiotic resistance, even simple infections may need treatment in hospital with intravenous (IV) antibiotics. In the past, these infections could have been treated at home with oral antibiotics.

How can I use antibiotics safely?

• Prevent infections by regularly washing your hands and keeping up to date with vaccinations.

• Prevent food-borne infections by washing fruits and vegetables, and cooking and storing food properly.

• Understand that antibiotics only work against bacteria. They do not work for viruses, such as colds and flus.

• Don’t pressure your health professional for antibiotics if they say you don’t need them; ask about other ways to relieve your symptoms.

• Only take antibiotics which have been prescribed for you and don’t share your antibiotics with anyone else.

• Don’t use leftover antibiotics.

• Follow your health professional’s instructions when prescribed antibiotics and take the course as directed.4

Questions to ask your Doctor

• Do we need to test the cause of my infection?

• How long should my recovery take?

• What are the risks and benefits of my taking antibiotics?

• Will the antibiotic affect my regular medicines?

• How should I take the antibiotic (how often, for how long, and with or without food or other medicines, will alcohol have an effect)?5

By understanding how to use antibiotics correctly, you can slow antibiotic resistance and give your body a better chance of responding well to antibiotics when they are appropriately prescribed.

1Antimicrobial factsheet: https://www.who.int/news-room/fact-sheets/detail/ antimicrobial-resistance

2Antibiotics, explained: https://www.nps.org.au/consumers/antibiotics-explained

3AURA 2023: https://www.safetyandquality.gov.au/our-work/antimicrobialresistance/antimicrobial-use-and-resistance-australia-aura/aura-2023-fifth-australianreport-antimicrobial-use-and-resistance-human-health

4Antimicrobial resistance: https://www.amr.gov.au/what-you-can-do/general-public

5Do I really need antibiotics factsheet: https://www.safetyandquality.gov.au/ publications-and-resources/resource-library/do-i-really-need-antibiotics

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*relief of menopausal symptoms in perimenopausal women. Kaszkin-Bettag M, et al. Altern Ther Health Med. 2009;15(1):24–34. Study conducted by HRS Ltd, Germany.

Make-A-Wish this World Wish Day

EVERY 29 APRIL, PEOPLE AROUND THE WORLD CELEBRATE THE VERY FIRST WISH GRANTED BY MAKE-A-WISH IN 1980.

Who are Make-A-Wish?

Make-A-Wish Australia creates magical wish experiences for children with critical illnesses. Their mission is to grant the wish of every eligible child – a quest sparked by the belief that a wish is integral to a child's treatment.

• Wishes are designed to complement a child's medical treatment, working to calm, distract and inspire at a time they need it most.

• When a wish is realised, a child discovers that despite their situation, anything is possible.

• In this way, wishes deliver both an immediate boost and a longlasting effect on the lives of sick kids, their families and communities.

As part of our mission to ensure access to healthcare for everyone who needs it, Blooms The Chemist has partnered with Make-A-Wish to deliver as many wishes to children who need it as possible. Since our partnership began in 2016, we've raised over $1.8 million, and have provided crucial support to children like Jackson and his family.

Jackson's story

Jackson was born with a dilated kidney, so he had regular scans from an early age. But at three years old, he got a persistent cough, and his mum, Brooke, knew something wasn't right. It turned out to be a Wilms' tumour - a rare type of kidney cancer. Jackson urgently needed his kidney removed, so they had to rush from their home in Darwin to the specialist hospital in Brisbane 3,500km away.

"It was really hard for Jackson, being isolated from his family. While he was having treatment, he wasn't really allowed to go anywhere or do anything," says Jackson's Mum, Brooke. "I don't know how many times he said to me 'I just want to go and ride my bike' and 'I just want to go home' and 'I just want to go to Grandpa's'. He was completely removed from his whole life, and he didn't know why."

Jackson's Christmas wish

Jackson loves Christmas so much, that he wears Christmas socks all year round and watches The Grinch on repeat. But there's one big question Jackson has: why doesn't it snow at Christmas in Australia?

His ultimate wish is for a snowy Christmassy adventure to live out his favourite festive movies. This means walking in a Winter wonderland, throwing snowballs, making snow angels, and enjoying the general spirit of Christmas.

With your help, that's exactly what can unfold for five-year-old Jackson and his family. Jackson and his family are looking forward to spending time together as a family.

"Since moving to Brisbane in the last 12 months, we have all had to adjust to new schools, new jobs, a new town and a new everything. The wish will be a chance for us all to sit back," says Brooke, "spend some quality time together as a family and reflect on how far we've come."

Helping kids like Jackson

Last Christmas, your donations helped bring Jackson closer to the Winter Christmas adventure he always wanted. Thanks to thousands of Australians who purchased a special Make-A-Wish bauble, our Blooms The Chemist network of pharmacies raised over $35,000, spread Christmas joy where it was needed most..

With over 900 children waiting for their wish, we'll continue to support Make-A-Wish in their mission to grant the wish of every eligible child. Every time you shop with Blooms The Chemist, you're helping to make wishes come true. Ask your local Blooms The Chemist about upcoming fundraisers, or donate directly at makeawish.org.au

Dangers of detox

IF YOU’VE EVER CONSIDERED A DETOX DIET, YOU’RE NOT ALONE. THEY’VE BEEN AN ATTRACTIVE OPTION FOR PEOPLE SINCE THE TIME OF THE ANCIENT GREEKS, AND DIFFERENT DETOXES ARE POPULAR ON SOCIAL MEDIA. BUT IS DETOXING AS HEALTHY AS IT SEEMS?

A ‘detox’, which typically means a ‘detoxification diet’ but can refer to a drink, or a physical practice, is to help people get rid of toxins from the body. The idea of detoxing is often discussed by celebrities on social media, online influencers, and salespeople, in

the name of better health and wellbeing. But your body already has many processes for getting rid of so-called toxins – and it’s unlikely that if your body did have a serious problem with toxins, that a regular detox could help.

What is detoxing?

Detoxification is the natural process through which the body eliminates toxins, allowing it to function at its optimal level. Our bodies are equipped with a sophisticated system of organs – liver, kidneys, skin, lungs, and colon – that work tirelessly to neutralise and expel harmful substances.

However, there are some products that are sold as a ‘detox’ that supposedly assist the body in removing these toxins, typically through dieting. These often include teas, herbs, and drinks, but the term detox can be applied to almost anything. That’s because most detoxes aren’t supported by health authorities, use unreliable data as evidence of their health benefits, or rely on being ‘natural’ or homemade.1

For practising Doctors and specialists, detoxing can also refer to specific techniques used to combat serious addiction. These types of detoxes are separate from detox dieting, and should only ever be done under medical supervision.

What are toxins?

Detoxes often suggest that toxins are responsible for ailments when often this isn’t true. Toxins can be blamed for physical symptoms ranging from bad breath, pains, and hair loss, as well as more intangible mental and emotional ailments. But it’s hard to quantify what toxins cause these – if toxins are responsible at all. Your Doctor is much more likely to discuss viruses, bacteria and parasites than toxins, which are a more common and possibly boring explanation for an ailment.

Do detoxes work?

It’s unlikely that detox dieting has a meaningful effect on removing toxins. Studies suggest that many detoxes can’t specifically target any of the toxins they remove or the way they’re removed.2 For the vast majority of us, our liver and kidneys are already effective at removing toxins.

Some people use detoxes to lose weight and can even see promising initial results. However, that’s usually because detox diets severely reduce the food you’re able to consume and can combine with a laxative effect to promote short-term weight loss through dehydration.3 This also applies to those who use fatigue and stomach pain to prove their body is being detoxified – when, in fact, it’s simply adjusting to far more limited calories.

What are the dangers of detoxes?

While some people may find benefits from detoxing, many won’t, and it can even be dangerous. Far from making you healthier, undergoing a detox diet could instead create the following problems:

• Nutrient deficiency: Extreme detox diets or fasting for long periods can lead to nutrient deficiencies. Significantly limiting your food intake can deprive your body of essential vitamins and minerals, potentially causing fatigue, weakness, and other health issues.

• Metabolic disruption: Very low-calorie diets or prolonged fasting may slow your metabolism, making it more difficult for your body to burn calories efficiently.4 This can result in a rebound effect where you may rapidly regain weight once you resume normal eating patterns.

• Electrolyte imbalance: Certain detox methods, such as extended water fasting or excessive use of diuretics, can disrupt the balance of electrolytes in your body. This imbalance can lead to complications such as dizziness and muscle cramps and, in severe cases, can even be life-threatening.

• Laxative risk: Some commercially available detox teas and supplements may contain laxatives, diuretics (which make you need to pee often), or other substances that can lead to dehydration, electrolyte imbalance, and dependence on these products to go to the toilet.

• Potential for eating disorders: Overemphasis on detoxing and achieving a certain body image may contribute to the development of unhealthy eating habits or even eating disorders. This includes orthorexia, which is an unhealthy obsession with healthy or ‘clean’ eating that can cause anxiety and an unhealthy relationship with food. It’s crucial to prioritise a balanced and sustainable approach to nutrition and wellbeing.

• Impact on mental health: Detoxing, especially extreme or restrictive practices, can contribute to stress and anxiety. The mental and emotional toll of constantly focussing on strict dietary rules may lead to negative psychological effects.

• Individual variability: Each person’s body responds differently to detox methods. What works well for one person may not be suitable for another. Factors such as pre-existing health conditions, medications, and genetic differences can influence how we react to detoxification practices.

• Dehydration: Some detox methods, especially those involving excessive sweating or sauna sessions, may lead to dehydration. Dehydration can strain the kidneys and other organs, potentially causing harm.

• Unintended weight loss: Rapid weight loss from extreme detox measures can result in the loss of muscle mass, which is unhealthy and counterproductive. It’s important to prioritise sustainable, long-term changes rather than quick fixes.

• Unrealistic expectations: Detox programs that promise rapid and substantial results may set unrealistic expectations. If you don’t see immediate changes, it can lead to frustration and a cycle of yo-yo dieting (dieting, gaining weight, and dieting again).

• Impact on existing health conditions: Those with pre-existing health conditions, such as kidney or liver issues, be cautious when considering detox methods, as these can make certain conditions worse.

It’s crucial to approach detoxing with a critical eye, considering the potential risks and discussing your concerns with healthcare professionals before making significant changes to your diet or lifestyle. A balanced approach that focusses on whole, nutrientdense foods, regular physical activity, and plenty of water is generally more sustainable and supports the body’s natural detoxification processes without unnecessary risks. Always prioritise your health above quick fixes or fad diets.

1Monday’s medical myth: https://theconversation.com/mondays-medical-myth-detoxdiets-cleanse-your-body-10208

2Fad diets: https://pubmed.ncbi.nlm.nih.gov/35866077/

3“Detoxes” and 'cleanses': https://www.nccih.nih.gov/health/detoxes-and-cleanseswhat-you-need-to-know

45 ways restricting calories can be harmful: https://www.healthline.com/nutrition/ calorie-restriction-risks

Curcumin Excel

With high-strength curcuminoids to relieve inflammation and mild joint pain. Plus piperine to enhance curcumin’s bioavailability.

Magnesium Excel

Contains a highly bioavailable form of magnesium to support healthy muscle function and to restore the body’s electrolytes after exercise.

Always read the label and follow the directions for use.

Sleep apnoea screening: Epworth Sleepiness Scale

Please answer these questions on what chance, during the following situations, you are likely to doze off or fall asleep…

1 Sitting and reading

2 Watching television

3 Sitting inactive in a public place (e.g. a theatre/meeting)

4 As a passenger in a car for an hour with no break

5 Lying down in the afternoon (when possible)

6 Sitting and talking to someone

7 Sitting quietly after lunch without alcohol

8 In a car, while stopped for a few minutes in traffic

Please calculate your total score by adding the numbers above

Never Slight Moderate High

Sleep apnoea screening STOP-Bang Questionnaire

Please calculate your total of "Yes" and "No" answers

S noring

Do you snore loudly (loud enough to be heard through closed doors)?

T ired

Do you often feel tired, fatigued, or sleepy during the daytime (falling asleep while driving or talking to someone)?

O bserved

Has anyone observed you stop breathing or choking/gasping during your sleep?

P ressure

Do you have or are being treated for high blood pressure?

B ody Mass Index

Is your Body Mass Index (BMI) more than 35kg/m2? BMI = Weight (kg) / Height2 (m)

A ge

Are you older than 50?

N eck

Do you have a large size neck? For male, is your shirt collar 17 inches / 43 cm or larger?

For female, is your shirt collar 16 inches / 41 cm or larger? (measured around Adam’s apple)

G ender

Were you assigned male at birth?

Please calculate your total of "Yes" and "No" answers

Meet Our Team

Get to know the team at Blooms The Chemist Bakewell, NT.

Karisa

My favourite part of the role is seeing the many types of customers we get to help each day, and all the different ways we can assist them.

Georgia

One health tip from me is if in doubt, ask your Pharmacist! We're trained with a well-rounded approach to health, including what vitamins can complement your prescription, to which lifestyle changes can improve your wellbeing!

Bridget

The best part about Bakewell is the community. Everyone is so patient, supportive, and friendly. Additionally, our team are incredible, and support each other with every endeavour.

What’s on at your Blooms The Chemist

March

Sleep apnoea

One in four Australians are at risk of developing sleep apnoea. 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.

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

April and May

Vaccination services

With Winter approaching, now is the time to book in your flu shot. By getting vaccinated, you'll help protect yourself, your loved ones, and your community from catching the flu.

For professional advice, products and to book your vaccinations this flu season, visit bloomsthechemist.com.au