Health Check Magazine Issue 23 December 2021 - February 2022 by Blooms The Chemist

hea th magazine ISSUE 23 SUMMER 2021

The Power to You Issue BOOST YOUR SELF ESTEEM EMOTIONAL WELLBEING DURING THE FESTIVE SEASON EIGHT WAYS TO INCREASE YOUR DOPAMINE

This year your local Blooms The Chemist got even better. We believe genuine care shouldn’t cost more; that’s why we’re committed to every day low prices and a Price Match Promise.

If you find a cheaper price on an identically stocked item, let us know and we'll gladly match the price*. Our commitment to every day low prices is just another thing we’re doing for the right reason, for the good cause, because it's important. Visit your local Blooms The Chemist today and experience every day low prices for yourself. Visit bloomsthechemist.com.au/every-day-low-price for more information. *T&Cs apply.

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CONTENTS H E A LT H C H E C K M A G A Z I N E | S U M M E R 2 0 2 1 Whilst this time of year can often be a whirlwind of activity and obligations, now more than ever it’s important to take care of yourself first. Our guide to Emotional Wellbeing During the Festive Season (page 28) gives you permission to just be, with practical ways you can let go of expectations and the pressure of the holiday. The beginning of a new year is also an opportune time to reassess what’s working for us and what we can do to implement some good self-care practices before the burnout of a new year creeps in. Try Managing Stress with Breathing Practices (page 34) or discover Eight Ways to Increase Your Dopamine (page 18). And if your New Year’s resolution is to establish better boundaries and improve your mood, turn to page 8 to Boost Your Self-Esteem, for greater overall wellbeing benefits.

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

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

ASK A PHARMACIST: THE CLOSE CONNECTION BETWEEN SLEEP AND MENTAL HEALTH

PHARMACIST FOCUS

POWER TO YOU: BOOST YOUR SELF-ESTEEM

RISE OF THE NO-EQUIPMENT WORKOUT

13 SUMMER TIPS FOR YOUR LIPS

UNDERSTANDING ASPERGER’S SYNDROME

Chief Writer

PROTECT THE SKIN YOU’RE IN

EIGHT WAYS TO INCREASE YOUR DOPAMINE

FISH OIL: WHA T ARE THE BENEFITS?

SUMMER SELECTION

THE MOST IMPORTANT GIFT

ALL SET FOR THE SUN

Grace Elliot,

EMOTIONAL WELLBEING DURING THE FESTIVE SEASON

RELAX & CELEBRATE WITHOUT SUGAR

BREATHE IN, BREATHE OUT: MANAGING STRESS WITH BREATHING PRACTICES

OUR TEAM

WHAT’S ON IN YOUR BLOOMS THE CHEMIST

Communications and Content Specialist

Chief Designer Ivan Botic, Graphic Designer

Disclaimer: All material included in Health Check magazine is provided as general information and is not intended, nor may it be construed, as medical advice or instruction. Information and opinions expressed are believed to be correct and accurate to the best knowledge and judgement of the authors. Readers should consult their appropriately qualified health care professional prior to taking any action or inaction in relation to the content contained herein.

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Ask a Pharmacist THE CLOSE CONNECTION BETWEEN SLEEP AND MENTAL HEALTH 4

by Casey Shannon

GOOD SLEEP GIVES US THE ABILITY TO CONCENTRATE, PERFORM DAILY TASKS, BE MORE ALERT, AND ENERGETIC. HOWEVER, THERE IS ALSO AN IMPORTANT LINK BETWEEN GETTING ENOUGH SLEEP AND OUR MENTAL HEALTH.

According to a survey conducted by the University of Adelaide, inadequate sleep affects 33-45% of adults in Australia.1 The results from this national survey show that nearly half of adults reported to have two or more sleep related problems such as difficulty initiating or maintaining sleep or daytime sleepiness and fatigue.2 Why is Sleep Important? Many important biological processes happen during our sleep that help the body in physical recovery and repair, support brain development, body metabolism and cardiac functions.3 Regular insufficient or poor sleep can leave people feeling irritable and exhausted in the short term, but it can also contribute to longterm health conditions such as: • Cardiovascular disease • Type 2 diabetes • Obesity • Poor mental health Sleep and Mental Health The relationship between sleep and mental health is complex. This is because some mental health conditions can cause problems with sleep and, conversely, lack of sleep may trigger or exacerbate the symptoms of mental health conditions such as depression, anxiety and bipolar disorder.4 Sleep problems such as insomnia can be a symptom of depression and may actually be a cause of depression. One meta-analysis found that people who experience insomnia have a twofold risk to develop depression compared to people who do not experience sleep problems.5 Therefore, addressing and treating insomnia early might reduce the risk for developing depression. Similarly, the relationship between sleep and anxiety can go in both directions. People with anxiety may experience sleep problems, but lack of sleep can also contribute to feelings of anxiety.6 Young adults and adolescents are an age group that suffer from bedtime resistance, problems initiating and maintaining sleep and often do not feel rested upon waking. Several studies found consistent sleep complaints in as many as 90% of youth with anxiety.7

Learning good sleep habits can assist in reducing problems with sleep and improve emotional wellbeing. Sleep hygiene interventions have been shown to improve the time it takes to get to sleep and the duration and quality of sleep.8 Some simple interventions include: • A regular bedtime and wake time. • Relax before bed – avoid technology use, try meditation and writing out thoughts. • Avoid evening stimulants – caffeine, alcohol and smoking. • Comfortable sleep environment – not too cold or warm, reduced noise and reduced light. Sleep Recommendations The National Sleep Foundation Guidelines recommend that healthy adults require between seven and nine hours of sleep per night however, sleep needs can range from 5 to 10 hours per night depending on individual needs.9,10 Teenagers, young children and babies require more sleep to enable their growth and development. Recommended sleep times broken down into age groups are: • Newborn (0-3 months old) – 14-17 hours • Infant (4-11 months old) – 12-15 hours • Toddler (1-2 years old) – 11-14 hours • Preschool (3-5 years old) – 10-13 hours • School-age (6-13 years old) – 9-11 hours • Teen (14-17 years old) – 8-10 hours • Young adult (18-25 years old) – 7-9 hours • Adult (26-64 years old) – 7-9 hours • Older Adult (65 or more years old) – 7-8 hours If you are struggling to get to sleep or stay asleep, it might be worthwhile talking to your local health care professional such as your GP or Blooms The Chemist Pharmacist. They may be able to identify ways to help improve your sleep or identify any sleep disorders you may have which are affecting your quality of sleep. Specific sleep disorders such as obstructive sleep apnoea can be linked to a variety of health problems such as heart disease, heart failure, stroke and many more.11 Millions of people suffer with obstructive sleep apnoea, yet approximately 70-80% of people are undiagnosed.12 The negative effects of poor sleep can have a profound impact on your mental health and physical wellbeing. Addressing sleep problems early is important to help protect your overall health and wellness. 1,2 https://www.sleephealthfoundation.org.au/pdfs/surveys/SleepHealthFoundationSurvey.pdf 3 https://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/ sa+health+internet/healthy+living/healthy+sleep/good+sleep+good+health

https://www.verywellmind.com/how-sleep-affects-mental-health-4783067

4,6

https://www.sciencedirect.com/science/article/abs/pii/ S0165032711000292?via%3Dihub 5

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4670558/

https://www.vichealth.vic.gov.au/-/media/ResourceCentre/ PublicationsandResources/Mental-health/Summary-sleep-and-wellbeing-summaryreport.pdf 8

9 https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-wereally-need 10 https://www.sahealth.sa.gov.au/wps/wcm/connect/ da8f7a004033fcc699a4bbd30eb2c8cd/5+-+Sleep+facts+and+hygiene+2017.pdf

https://cpaporg.com.au/pages/side-effects-of-sleep-apnea

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2645248/

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ONLY 1

TABLET A DAY

FREQUENT

HEARTBURN RELIEF

BRAND IN THE HEARTBURN CATEGORY^

MINI CAPSULES CONVENIENT

BOTTLE

53% SMALLER* MINI CAPSULE

24 HOUR PROTECTION

PHARMACY MEDICINE KEEP OUT OF REACH OF CHILDREN

Once Daily Dosing

Esomeprazole magnesium trihydrate 22.3 mg 14 mini

(equivalent to esomeprazole 20 mg)

capsules

For the relief of heartburn. Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional *Compared to volume of Nexium 24HR Once Daily Dosing Tablets. ^Nielsen© & IQVIA™, RMS/Sell Out Service, GSK Digestive Health, Heartburn & Indigestion Sub-Category, Australia Pharmacy Unit Sales 52 weeks to 04/07/2021. © 2021 GSK group of companies or its licensor. Nexium is a trademark of AstraZeneca AB. PM-AU-NEX-21-00013

Pharmacist focus Loan Pham BLOOMS THE CHEMIST LEICHHARDT How long have you been a Pharmacist with the Blooms The Chemist network?

What other community initiatives have you and your team supported?

I started at Blooms The Chemist Leichhardt as a pharmacy student back in 2005 and I stayed on to do my pharmacy internship. I have been part of the network ever since.

Our team has been so passionate about fundraising for our charity partner Make-A-Wish! Our community has been great in donating and supporting our numerous bake sales and Christmas raffles to raise money for a great cause.

What made you want to become a Pharmacist? I knew I wanted to go into a health profession and decided to study pharmacy because I wanted to help those in the community. I have found this to be a very rewarding profession.

What is the most important thing you’ve learnt as a Pharmacist? The most important thing I have learnt as a Pharmacist is to be able to listen and show empathy to our customers whether it’s a health concern or for advice. Having these qualities allows us to build a trusted relationship with our customers.

How do you relax or spend your free time? I spend my free time by going for walks as well as listening to music. It helps me to de-stress.

What’s the best thing about your community? The best thing about Leichhardt is the diversity of our community, with such a variety of age groups, and cultural backgrounds. We have very loyal customers; most of them have been coming to Blooms The Chemist Leichhardt for more than 20 years! They're also incredibly thoughtful; throughout the COVID-19 pandemic many customers have called to ask us how we are, and let us know how appreciative they are of the team still coming to work every day and serving our community.

How does your pharmacy give back to your local community? We try to give back to the local community through the local charities and schools. We support them where we can through donations and gift baskets. We raised money for the Make-A-Wish Foundation through our Christmas raffle and look forward to being even more involved in the local community in 2022 now that restrictions are easing, and events can start up again.

How do you best support your team and customers? We try to make our pharmacy a fun and exciting place for our team. We always instil in the team that we are all in this together, there is no judgement, and that we are all here to help each other. This helps us ensure our customers get the best experience in our store.

What are four things you couldn't live without? I'd have to say coffee, family, friends and being able to travel (which I've been missing!).

What’s the number one health tip you’ve learnt over the years? My best tip is that we all need to take the time to look after ourselves. It’s essential that we are taking care of our physical health, but also our mental health. It's important to prioritise 'you'.

Do you have a quote you live by? I don’t have a particular quote that I live by. But I try to remind myself to not let fear and limitations hold me back and to embrace failure as a growth opportunity.

What are you excited about for the future of Blooms The Chemist Leichhardt? I am looking forward to implementing new services to make life easier for our customers, such as offering Click and Collect for online purchases. I'm also very excited to see the further development of the role of pharmacy as we continue to support our community through the next phase of the pandemic, and beyond.

If you could give a shout out to one of your regular customers, who would it be and why? I am so appreciative of the support of ALL our wonderful customers; I couldn't pick just one. Thank you so much for trusting us as your community pharmacy of choice. H E A LT H C H E C K M A G A Z I N E | S U M M E R 2 0 2 1

POWER TO YOU:

Boost your self-esteem

MUCH LIKE CONFIDENCE, IT’S EASY TO VIEW SELF-ESTEEM AS AN ELUSIVE FEELING THAT YOU EITHER HAVE OR YOU DON’T. HOWEVER, FOSTERING SELF-ESTEEM IS A PROCESS THAT IS IN YOUR CONTROL – IT TAKES ENERGY, EFFORT, AND COMMITMENT, BUT WE ALL HAVE THE POWER TO IMPROVE. IT’S TIME TO LEVEL-UP YOUR SELF-ESTEEM; HERE ARE SOME OF THE MOST VALUABLE TIPS YOU CAN PUT INTO ACTION TODAY AND ENTER 2022 ON A HIGH NOTE.

Importance of Self Esteem Self-esteem is the way in which we perceive our overall value and self-worth. Self-esteem isn’t something you can see. It happens internally through your thoughts, and influences your actions, and how you relate to yourself and others. Self-esteem is key to feeling great and improving your mood, which in turn helps to boost your overall health and wellbeing. When you have low self-esteem it can impact all areas of your life, decisionmaking processes, and may inhibit you from thinking positively and taking positive actions in your life. People with low self-esteem can often be highly sensitive to any kind of criticism and are even more likely than someone with healthy self-esteem to interpret an ambiguous remark as an insult.1 This may lead to difficulty in relationships or avoiding specific activities or people. A healthy level of self-esteem promotes better decision-making, good emotional health, and general wellbeing. If you do have low self-esteem, whether you are aware of the cause or not, there are steps you can take to improve it.

Decision-Making Good decision-making and choosing to work towards personal goals and aspirations doesn’t come easily for anyone. However, people with lower self-esteem can have difficulty if they believe they are less valuable, and don’t believe in their ability to achieve goals or make good choices. Motivation is also a big part of the picture; this may be easier for those with high self-esteem who are more persistent and better able to overcome adversity.2 The key to working on your decisionmaking is to make more decisions. During the decision-making process you may feel various emotions surface and play out the possible scenarios of failure. You may focus on what others could think or say. This is negative self-talk. Depending on what your decision involves, it can be helpful to reaffirm your personal values, think of all the times you have made a great decision, and remember that making mistakes is part of learning. This is such a vital skill to develop. Without decision-making skills you end up creating limitations on what you think you’re capable of and can miss out on opportunities that may otherwise have been available to you.

Positive Self-Talk Negative self-talk is a common feature of low self esteem. Seeking alternative explanations can really help to put things into perspective and is actually a learnt behaviour. The more you pay attention to your thoughts the more likely you are to notice how negatively geared they are. Like any other skill, you must practise.

Pay attention to your thoughts as they come into your mind. Letting the negative ones roll on by or reframing them helps you stay in control. Some reframing questions you can ask yourself are: • Am I jumping to negative conclusions? • If I were being positive, how would I view the situation? • What’s the best thing that could happen? • What can I do that will help me solve the problem?3 Everyone has negative thoughts; the difference is whether you choose to listen to them. If you are having trouble with positive self-talk in your mind, a good alternative can be writing out your thoughts or talking them out with someone close to you.

Being Assertive Learning how to be assertive is important for all relationships in life. Whether it comes to colleagues, family, friends, a partner, or someone who moves in front of you in a line while you’re waiting to order takeaway – all interactions we have can hold the potential to require assertiveness. Finding yourself saying yes when you want to say no is something that everyone has experienced. When facing requests or invitations you don’t want to accept, preparing some go-to phrases ahead of time can help you relax, be assertive and give the answer you want to give. Some examples are, ‘I need to check my calendar’, ‘I won’t be able to, I have plans’ or simply, ‘Let me get back to you on that’.4 Communication isn’t just verbal. It can also help to hold yourself in an assertive body stance to improve your confidence. You can even rehearse your phrases and body language with someone you trust. Every time you practise you are taking steps towards improved self-esteem. We all have needs and it is completely acceptable to let others know about them in a healthy way.

Self-Responsibility While there are always things in life out of your control, you are responsible for your choices, the direction you choose to take and the way you think and feel towards yourself. Blaming others for our choices or expecting them to make us happy is in opposition to self-responsibility. Accepting this and being an active participant in our own lives is key to fostering a positive sense of self.

Self-Acceptance Being kind to yourself and accepting that you are human is part of working on your self-esteem. Wherever you are right now is okay. Aiming to be the best version of yourself and working on yourself is all about acceptance. Importance Of Self Esteem: Why Is It So Important: Schlenker, B. R. (1980). Impression Management. Monterey, CA: Brooks/Cole Decision Making: https://www.mentalhelp.net/self-esteem/why-its-important/ 3 Positive Self-Talk: https://au.reachout.com/articles/how-to-challenge-negativethoughts 4 Being Assertive: https://www.healthline.com/health/how-to-be-moreassertive#plan-responses 1 2

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Rise of the No-Equipment Workout BY DAVID WOODWARD, PHYSIOTHERAPIST IN A TIME OF GLOBAL UNCERTAINTIES, GYM CLOSURES, ISOLATION AND INCREASED STRESS, IT HAS NEVER BEEN MORE IMPORTANT TO LOOK AFTER OUR HEALTH AND WELLBEING. EXERCISE IS KEY TO STAYING WELL, AND WITH A LOSS OF MUSCLE VOLUME AND STRENGTH BEGINNING AFTER ONLY TWO DAYS OF INACTIVITY AND 5.5% FURTHER LOSS AT SEVEN DAYS,1 KEEPING A CONSISTENT ROUTINE IS IMPERATIVE. LUCKILY THERE ARE A RANGE OF EXERCISES THAT CAN TARGET ALL MAJOR MUSCLE GROUPS WHICH CAN BE PERFORMED IN THE COMFORT OF YOUR OWN HOME, WITHOUT ANY EQUIPMENT.

The global pandemic has changed the way we live. For many, the combination of reduced levels of physical activity and poorer nutrition from various factors such as increased fast-food deliveries, has resulted in accelerated changes in the body composition from increased body fat to loss of muscle tone and mass. Left unchecked, these changes may become chronic issues such as osteoporosis, cardiovascular disease, diabetes, and poor mental health in the long-term.

BODYWEIGHT EXERCISES For those who want variation and are keen to begin a basic strength routine, bodyweight exercises are a great option that require nothing other than your own body weight. The following selection of exercises are designed to target all the major muscle groups and can be performed in any order you prefer. By including three strength workout sessions per week with these exercises you can maintain a good healthy basis and incorporate some light walking or more intense cardio activities on your off days. I recommend seeing a healthcare professional, exercise physiologist or personal trainer before commencing a new workout routine. They will be able to guide you on the right exercises for you and ensure you have correct form when trying new exercises. For exercises requiring repetitions, try aiming for three sets of 10 with one-minute breaks between sets. For those requiring you to hold in one position, aim for three sets of 30 second holds or as instructed. These numbers can all be increased over time as you build up your strength.

LOWER BODY Shoulder Bridge – targets glutes, hamstrings, back and abdominal muscles. How to perform: • Lay on your back with your legs bent and hip-width apart. Feet should be flat on the ground. Arms should be by your side with palms down. • Exhale to lift your pelvis and hips, creating a diagonal line from knee to shoulder and aim to hold for 30 seconds. • Return to starting position and repeat 10 times.

Squats – targets quadriceps, hamstrings, glutes, abs, and calves. How to perform: • Stand with feet slightly wider than hip-width. • Drive your hips back by bending at the knees and ankles, as though you are sitting into a chair. • Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle, while still keeping your heels and toes on the ground, chest up and shoulders back. • Press into your heels and straighten legs to return to a standing upright position. This is one rep. Straight Leg Calf Raises – activates the two muscles that run down the back of the lower leg, which are integral to ankle flexion and extension, propelling running and jumping. How to perform: • Holding onto a rail for support, stand on the edge of a step with your heels dropping over the edge of the step. Keep your spine long and tall and draw your abs inward. • Rise onto the balls of your feet, and keep your knees straight without locking them. • Pause on the balls of your feet and squeeze your calf muscles and lower back down until your heels are in line with the step. This is one rep.

CORE Plank – mostly targets your core, however almost all major muscle groups in your body work together to perform the plank. How to perform: • Start on all fours. Lower your arms so your elbows are positioned directly under your shoulders, your forearms resting on the ground. Keep your hands flat on the ground or in fists. • Extend your legs behind you, rising up onto your toes. You should now be resting on both toes and forearms, keeping your body in a straight line from head to toe. • Focus on engaging your core and keeping the weight evenly distributed throughout your body and aim to hold for at least 30 seconds before lowering down. This is one rep.

Abdominal Crunches – targets the abdominal muscles, which are part of your core muscle group. How to perform:

• Pause for a count of two then press back up, without fully locking your arms at the top as the slight bend will force your triceps to work harder. This is one rep.

• Lie on your back with your feet hip-width apart, knees bent and place your arms across your chest.

COMBINATION & CARDIOVASCULAR

• Contract your abs and inhale, then exhale and lift your upper body.

Burpees – works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.

• Keeping your head and neck relaxed, bring your shoulder blades about one or two inches off the floor and hold at the top of the movement for a few seconds, breathing continuously.

How to perform:

• Slowly lower back down, without relaxing all the way. This is one rep.

• Start on all fours and lower into a push-up position and return to plank position.

The Superman – targets your lower back muscles, glutes, hamstrings, and abs.

• As you return to plank position, jump your feet back so that they land just outside of your hands.

How to perform:

• Reach your arms over head and explosively jump up straight into the air.

• Begin lying on your stomach with hands extended in front of your head. • Keep your head in a neutral position, look toward the floor, and lift your arms and legs up toward the ceiling. • Focus on stretching your hands and feet away from your body and hold for three-five seconds before slowing lowering back down. This is one rep.

UPPER BODY Push-Ups – targets the chest, shoulders, and triceps and works your core, back, and legs. How to perform: • Start on all fours with hands slightly wider than your shoulders. • Straighten your arms and legs (or start on bent knees for beginners) so you are in a plank position.

• Land and immediately and lower back into a squat, before moving back to push-up position for your next rep. Plyometric Lunges – primarily targets the quads and to a lesser degree also targets the calves, glutes, groin and hamstrings. How to perform: • Stand with feet shoulder-width apart and step forward with your right foot. • Begin lowering your body down until your right thigh is parallel to the ground and back knee is almost touching the ground. At this point, explode back up as high as you can off the ground and switch your forward foot before landing. • Land softly on your feet with a bend in your knees, immediately drop back down into a lunge and explode back up, switching your forward foot each time.

• Bend your elbows and lower your upper body slowly to the ground. • When your nose is close to reaching the floor, pause and then press yourself back up to return to starting position. Tricep Dips – tricep dips primarily target your triceps, but also work your chest, shoulders and core. How to perform: • If you have no equipment, using a sturdy chair at home is a simple option. • Keep your hands shoulder-width apart on the surface you are dipping from, with your arms straight and legs extended out in front of you. • Squeeze your core and glutes then raise your chin and chest to keep your body tight as you bend your elbows, dipping your arms to a 90-degree angle.

David Woodward is a qualified Physiotherapist with over 18 years’ experience. He holds a BSc (Hons) Physiotherapy and MSc Advanced Practice in Healthcare from the University of Liverpool. David is passionate about giving people the tools and guidance to become physically and mentally stronger, and encouraging them to value all aspects of their health. Marco Narici, Giuseppe De Vito, Martino Franchi, Antonio Paoli, Tatiana Moro, Giuseppe Marcolin, Bruno Grassi, Giovanni Baldassarre, Lucrezia Zuccarelli, Gianni Biolo, Filippo Giorgio di Girolamo, Nicola Fiotti, Flemming Dela, Paul Greenhaff & Constantinos Maganaris (2021) Impact of sedentarism due to the COVID-19 home confinement on neuromuscular, cardiovascular and metabolic health: Physiological and pathophysiological implications and recommendations for physical and nutritional countermeasures, European Journal of Sport Science, 21:4, 614-635 1

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Summer Tips For Your Lips LIPS ARE EXPOSED TO THE ELEMENTS ALL DAY, EVERY DAY. BETWEEN COLD WIND, HOT SUN, AND DRY AIR THERE IS A LOT TO ENDURE. WHEN WE DON’T TAKE PROPER CARE OF OUR LIPS, THEY CAN BECOME DRY AND CRACKED, AND DEVELOP CREASES AND WRINKLES WITH TIME.

Typically, dry lips are associated with Winter, however Summer too can leave your lips without moisture, which is why hydration is key. Everyone knows sunscreen is important, but often neglect their lips – a lip protector with SPF15 or higher will provide protection for the delicate skin on your lips. Lips should also be exfoliated once a week to help eliminate some of the dry, flaking skin that builds up. Whether you’re looking for an allrounder or your key concern is sun protection, there are formulas available to suit every need and help keep your lips looking and feeling great.

Blistex® Intensive Repair is a lip balm that helps restore moisture balance to the lips, with visible results in just 24 hours. It protects from sun, wind, and cold weather, and helps to relieve and prevent chapped lips. SPF 15.

Blistex® Lip Conditioner SPF 30 protects lips with broad spectrum high sun protection. It maintains soft healthy-looking lips every day with a deeply moisturising lip conditioner.

Blistex® Ultra Lip Balm SPF 50+ gives ultra-protection from the sun. It is infused with conditioners and antioxidants as well as very high protection SPF 50+ sunscreen to protect the lips against both UVA and UVB rays.

Blistex® Lip Conditioning Balm SPF 30 protects lips with broad spectrum high sun protection. It maintains soft healthy-looking lips every day with a deeply moisturising lip conditioner.

Blistex® Five-Way Lip Protection is a lip balm that protects lips in all weather conditions. The formula contains five specialised ingredients to deliver defence against dryness, cold, heat, wind and sun.

For more information, visit your local Blooms The Chemist. ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. REAPPLY FREQUENTLY. AVOID PROLONGED SUN EXPOSURE AND WEAR PROTECTIVE CLOTHING, HAT AND SUNGLASSES IN THE SUN.

H E A L T HH E C ED I TM I OE N A LHTEHC KC HMEACGKA Z M I ANGE A | Z BI NA EB Y| S UM R 2021

UNDERSTANDING

Asperger’s Syndrome ON 18 FEBRUARY EACH YEAR, INTERNATIONAL ASPERGER’S DAY IS CELEBRATED TO HELP RAISE AWARENESS OF ASPERGER'S SYNDROME. SHARING INFORMATION ABOUT THIS OFTEN-MISUNDERSTOOD CONDITION IS KEY TO BREAKING DOWN BARRIERS AND CREATING A MORE INCLUSIVE WORLD FOR INDIVIDUALS WITH ASPERGER’S SYNDROME.

History Paediatrician Hans Asperger first described the condition in the 1940s and has long been recognised as a pioneer in the study of autism. His observations detailed autism-like behaviours, including difficulties in both social and communication skills.1 Asperger’s syndrome was first added to the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders in 1994. However, in 2013, Asperger’s syndrome, along with other developmental disorders, was replaced with an umbrella diagnosis of autism spectrum disorder (ASD).2

Characteristics Every person with autism is different, which is why it is described as a ‘spectrum’. One of the main differences between Asperger’s syndrome and autism is that children with Asperger’s syndrome may have less severe symptoms and/or no speech delays.3 Because the symptoms can be milder than classic autism, individuals with Aspergers syndrome may be observed as a neurotypical child who is simply behaving differently.4 However, they can often have difficulties interacting with others and communicating. Typical characteristics often include: • Finding it tricky understanding social and verbal cues. • Preference for sticking to a rigid routine. • Focussing intense interest on one particular topic. • Sensitivity to bright lights or loud sounds. • Speaking in an unusual way, such as using formal language, being too loud or using a monotone voice.

While Asperger’s syndrome is usually diagnosed in childhood, some people don’t recognise the condition until they are adults. For an adult, receiving diagnosis can be particularly valuable in helping make suitable career choices, and understanding the reason behind any behaviour, communication, and relationship challenges they may have faced.

International Asperger’s Day International Asperger's Day is celebrated on 18 February each year and is the birthday of Dr. Hans Asperger who defined the syndrome. The day highlights the significance of Asperger’s syndrome for both society and individuals and helps to raise awareness of the challenges people with Asperger's face. It is an ideal opportunity to recognise the valuable contributions that people with Asperger’s syndrome make in our community and work together to create inclusivity.

Support Groups Like all conditions under the umbrella of autism spectrum disorder, Asperger’s should be no barrier to leading a rewarding, joyful and productive life. There are many hardworking organisations that are providing invaluable services to assist people with Asperger’s, along with their families and carers. Thanks to these organisations, support can be accessible to families across the country through access to Autism Advisors, family support and playgroups.

• Finding it hard to make friends.

As Australia’s largest autism-specific service provider, Autism Spectrum Australia (Aspect) is a great place to start. To find out more, visit autismspectrum.org.au.

• Finding it hard to understand emotional issues and work out what others might be thinking.5

Creating Inclusivity

Diagnosis There are currently no specific tests to diagnose Asperger’s syndrome. Instead, an assessment will take place involving a medical specialist or team who will ask a variety of questions to gain a thorough understanding of the individual to determine whether specific criterion for Asperger’s syndrome is met. The questions cover social and emotional abilities, communication skills, learning abilities, movement skills and special interests.6 Receiving a diagnosis plays a vital role in helping people and their families understand Asperger’s syndrome, and ensures they receive the support they need. Early diagnosis and intervention are an important factor in increasing the chance of being successful in a school environment and eventually living independently.

Gaining an understanding of what it means to have Asperger’s syndrome is an important step that everyone can take in supporting individuals diagnosed with the disorder. Simply becoming more aware of the diversity in which each of us engages with our world, and making small adjustments in recognition of this, helps pave the way to a more autism-friendly Australia. Together we can celebrate the strengths, differences, and aspirations of people on the autism spectrum.

History and Characteristics. https://www.autism-society.org/what-is/ aspergers-syndrome/

1,2,3,4

5,6 Characteristics and Diagnosis. https://www.healthdirect.gov.au/ aspergers-syndrome

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

PROTECT THE

Skin You’re In SKIN IS THE HUMAN BODY’S LARGEST ORGAN. WHEN YOU’RE OUTSIDE ENJOYING THE WARMTH OF THE SUN IT CAN BE EASY TO FORGET THAT YOU MIGHT BE PUTTING YOUR HEALTH AT RISK. WE HAVE ALL HEARD ABOUT THE DANGERS OF SKIN CANCER BUT BEING AWARE OF THE FACTS REALLY HIGHLIGHTS THE NEED TO PROTECT OUR SKIN FROM THE SUN’S DAMAGING RAYS.

What Is Skin Cancer?

Sun Damage Can Happen Anywhere

Skin cancer occurs when skin cells are damaged, which is most commonly caused by the sun’s ultraviolet (UV) rays and artificial UV tanning beds. Every year in Australia skin cancers account for around 80% of all newly diagnosed cancers, with the incidence of skin cancer being two to three times the rates in Canada, the US and the UK.1 The positive side is that skin cancer is a nearly entirely preventable cancer because the vast majority of cases are caused by unprotected UV exposure.

Australians’ love of the outdoors combined with our proximity to the equator and high fair-skinned population is part of the reason we have one of the highest rates of skin cancer in the world. Many people associate sun damage with people who are spending long Summer days at the beach or actively seeking a tan. Avoiding sunbathing and the beach doesn’t mean you are safe. There are many daily activities that can expose you to the sun’s damaging rays, whether you’re tending to a garden or sitting on your balcony with a coffee. Sunburn can happen in less than 15 minutes.4

Who Is At Risk?

Sun Safety Is More Than Sunscreen

Anyone can develop skin cancer, however according to the Cancer Council, the risk is higher in people who have: • Fair or freckled skin, especially if it burns easily and doesn’t tan • Red or fair hair and light-coloured eyes (blue or green) • Had short, intense periods of exposure to UV radiation, e.g. on weekends or holidays or when playing sport, especially if it caused sunburn

1. Sun-protective clothing – cover as much skin as possible 2. Sunscreen – don’t forget to reapply 3. Hat – choose one that protects your neck and ears too 4. Shade – moving into the shade especially on a day with a UV level 3 or above

• Actively tanned or used solariums • Worked outdoors • A weakened immune system, which could be caused by taking certain medicines after an organ transplant (immunosuppressants) or by ongoing blood conditions such as chronic leukaemia • Lots of moles on their body or moles with an irregular shape and uneven colour (dysplastic naevi) • A previous skin cancer or a family history of skin cancer • Certain skin conditions such as sunspots.

Whether you need a refresher for yourself or have young children in your life who need to learn the importance of sun protection, preventative steps are vital in ensuring your safety. These five protective measures are recommended by the Cancer Council:

It is a common misconception that people who have darker skin are not at risk of skin cancer. While people with this skin type are less likely to burn, they are still at risk of developing skin cancer. High UV exposure and even artificial sources, such as solariums, are still a risk. The same goes for people who say they tan and don’t burn. Skin darkens as a way of trying to protect itself because the UV rays are damaging living cells – there is no such thing a safe tan.3

The Importance Of Skin Checks Keeping an eye on your skin is a big part of keeping safe from potential serious effects of skin cancer. Regular skin checks are a good preventative measure. The early detection of skin cancer can mean it is possible to treat with little or no scarring. There is also potential to eliminate it entirely. It’s worth looking into the expertise of the staff at skin cancer clinics before choosing one – some may not offer higher level of expertise than your GP. Available services also greatly vary.

5. Sunglasses – ensure yours meet Australian standards5 We are only given one body and our skin is such an important part to protect. Taking the right precautions and following the sun safety steps means you can do everything in your power to protect the skin you’re in. From birth and throughout our lives, our skin is exposed to sunlight. The skin accumulates this damage and gradually causes the appearance of visible signs of ageing.6 By enjoying the sun safely, you’re not only helping to safeguard your health, but also helping prevent the visible signs of ageing caused by sun damage.

What Is Skin Cancer: https://www.cancer.org.au/cancer-information/types-ofcancer/skin-cancer

Who Is At Risk: https://www.cancercouncil.com.au/skin-cancer/

Who Is At Risk: https://www.cancer.org.au/assets/pdf/10-myths-about-sunprotection

Sun Damage Can Happen Anywhere: https://www.betterhealth.vic.gov.au/health/ conditionsandtreatments/sunburn

Sun Safety Is More Than Sunscreen: https://www.cancer.org.au/cancer-information/ types-of-cancer/skin-cancer

Sun Safety Is More Than Sunscreen: https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC3790843/

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EIGHT WAYS TO INCREASE

Your Dopamine DOPAMINE IS KNOWN AS THE HAPPY HORMONE. IT IS A CHEMICAL RELEASED IN THE BRAIN THAT MAKES YOU FEEL GOOD AND IS ALSO INVOLVED IN CONTROLLING MEMORY, ATTENTION, MOTIVATION, SLEEP AND EVEN BODY MOVEMENTS. WHEN DOPAMINE LEVELS ARE LOW PEOPLE CAN FEEL LESS MOTIVATED AND LESS EXCITED ABOUT THEIR LIFE. THE GOOD NEWS IS THERE ARE MANY WAYS TO INCREASE DOPAMINE LEVELS NATURALLY.

1. Quiet Your Mind With Meditation

Calming your mind, regulating your breathing, and relaxing the body are well-known benefits of meditation. This is a large part of the reason why the art of meditation has become popular and is often considered essential to many people’s self-care and overall health and wellbeing. Learning to meditate can provide access to instant relaxation, help you cope better with all that life entails, and even increase meaningful feelings towards life. Studies have also shown that dopamine levels can be increased by meditation. One study around the meditation practice Yoga Nidra showed a 65% increase in dopamine levels.1 If this isn’t a reason to start practising meditation, we don’t know what is!

2. Get Enough Sleep

Lack of sleep can have a negative impact on many areas of life, including dopamine levels. Getting enough hours and high-quality sleep is essential, as making sure you sleep well will leave room for healthy dopamine release. Evaluating your sleep hygiene can help you identify areas needing improvement that will help you get a better night’s sleep. Some simple adjustments include sleeping and waking at the same time each day, reducing noise in your bedroom, and ensuring your room is clean and dust-free.

3. Decrease Sugar Intake

You can boost a low level of dopamine by addressing one of the possible causes of the problem; a high sugar intake. Eating too much sugar can lead to all kinds of issues and unfortunately sugary snacks are often still used as a go-to ‘reward’, a way to cope with stress, or to celebrate a special occasion. Consider ways you can substitute sugar or other activities you can lean on for stress reduction like exercise, meditation or taking a long bath. Finding creative ways to celebrate without sugar with friends and family is also beneficial for you and them!

4. Consider Supplements

Some supplements that claim to increase dopamine are vitamin D, magnesium and omega-3.2 All of these supplements may have numerous health benefits in addition to their potential to help increase your dopamine levels. There are many vitamin options available in-store at your local Blooms The Chemist and your Pharmacist can help with further information.

5. Get Moving

Exercise has many physical benefits and is also a great way to boost your mood. Endorphins and ‘runner’s high’ are one of the first things that come to mind when considering the effects of exercise on mood, yet these are just one of many neurotransmitters released. Physical activity also leads to the release of dopamine and serotonin.3 Every bit counts, and if you are struggling to get motivated often the best approach is to get dressed in your exercise clothing and put your sneakers on – it sounds too simple but you’ll be amazed how much easier it is to get started once you’ve gotten dressed and ready. Enjoy even more benefits by exercising outdoors and getting fresh air and vitamin D in the early morning or late afternoon sun and try exercising with a friend to get quality social time too.

6. Eating Happy

The phrase "you are what you eat" continues to ring true. Your diet affects your appearance and your moods, which makes selecting the best foods for you one of the most important choices you make every day. One of the ways you can increase your dopamine levels is through a healthy diet that includes foods rich in L-Tyrosine, which is the protein required to make dopamine. Some foods rich in L-Tyrosine include salmon, lean chicken breast, almonds, avocados, bananas, and eggs.

7. Listen To Music

Multiple brain imaging studies have shown that listening to music can increase activity in the reward and pleasure areas of the brain, which are rich in dopamine receptors.4 Listening to music can be a pleasant experience and a great way to relax – why not add this to your self-care routine and create some playlists with feel-good music?

8. Indulge In A Massage

Many enjoy indulging in a massage even when there are no specific aches or pains that need tending to. It’s a relaxing experience, but why does it feel so good? One of the reasons is that massage releases those happy hormones we all want. One study showed an average increase of 28% for serotonin and an average increase of 31% for dopamine.5 The stress hormones cortisol and adrenaline can also begin to decrease giving an overall feeling of calm and general good feeling. Whether you see a professional, ask your partner, learn selfmassage techniques, or invest in self-massage tools, a good massage is always an option to feel better.

Quiet Your Mind With Meditation: https://pubmed.ncbi.nlm.nih.gov/11958969/ Consider Supplements: https://www.healthdirect.gov.au/dopamine 3 Exercise Regularly: https://www.healthline.com/health/depression/exercise#Exercise-and-brain-chemistry 4 Listen To Music: https://pubmed.ncbi.nlm.nih.gov/11573015/ 5 Indulge In A Massage: https://pubmed.ncbi.nlm.nih.gov/16162447/ 1 2

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

Effective relief of diarrhoea for the whole family – ages 1 year + to adult

orange flavour

Easy to use – just mix with liquid

Always read the label. Use only as directed. If symptoms persist see your health professional. AFT Pharmaceuticals Pty Ltd, Sydney.

Wondering if you’re consuming enough fish oil, or why you might need it in the first place? Read on to find out why fish oil plays a key role in our overall health and wellbeing. Fish oil is a source of omega-3 fatty acids, which support various functions within our bodies. Omega-3 is an important part of your diet as the body cannot produce the omega-3 fatty acids EPA and DHA; we can only obtain them from the foods we eat.

If you don’t eat enough fish, fish oil supplements may be a convenient way to ensure you are getting the required amount. Like all nutrients the daily recommendations are dependent on your age, health conditions, whether you are pregnant or breastfeeding, etc, and needs to be discussed with a healthcare professional. Henry Blooms Odourless Natural Fish Oil 1000 400 Capsules is a rich source of the long chain omega-3 marine triglyceride fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and can help relieve inflammation, mild joint stiffness, and symptoms of mild arthritis. It also supports joint mobility and joint health, heart and brain health, cognitive and nervous system function, and healthy cholesterol. For more information on how to incorporate omega-3 into your diet, talk to your Pharmacist or GP. To find Henry Blooms Fish Oil, visit your local Blooms The Chemist. WARNINGS: Contains fish products, soybean products and residual sulfites. ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL.

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Summer

Selection Your A-Z collection has landed. Check out our top product choices.

ADVIL LIQUID CAPSULES

BENZAC AC TREATMENT GEL

THIS MEDICINE MAY NOT BE RIGHT FOR YOU. READ THE LABEL BEFORE PURCHASE. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL. INCORRECT USE COULD BE HARMFUL.

ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTHCARE PROFESSIONAL.

COLOXYL WITH SENNA STOOL SOFTENER + STIMULANT LAXATIVE

DERMAVEEN CALMEXA BATH SOAK

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

EGO SUNSENSE ULTRA ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. AVOID PROLONGED SUN EXPOSURE AND WEAR PROTECTIVE CLOTHING, HATS AND EYEWEAR TO FURTHER REDUCE RISK. FREQUENT RE-APPLICATION IS REQUIRED.

FERRO-GRAD C - IRON & VITAMIN C TABLETS

GAVISCON DUAL ACTION MIXED BERRY

HYDRALYTE ELECTROLYTE EFFERVESCENT TABLETS

ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL. FOR USE WHEN IRON DEFICIENCY HAS BEEN DIAGNOSED BY YOUR DOCTOR AND A THERAPEUTIC ORAL IRON SUPPLEMENT IS RECOMMENDED.

ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL.

IMODIUM CAPSULES

JOJOBA OIL

ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL. DO NOT USE IF YOU HAVE A CONDITION WHERE CONSTIPATION SHOULD BE AVOIDED OR GIVE TO CHILDREN UNDER 12 YEARS.

ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, SEE YOUR HEALTHCARE PROFESSIONAL. SUPPLEMENTS MAY ONLY BE OF ASSISTANCE IF DIETARY INTAKE IS INADEQUATE.

LAMISIL CREAM ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL.

KYND REST, RESTORE+ IMMUNITY

MAGNESIUM CITRATE BY HERBS OF GOLD

NEXIUM® 24HR MINI CAPSULES

ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. MINERAL SUPPLEMENTS SHOULD NOT REPLACE A BALANCED DIET.

ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL. INDICATION: FOR THE RELIEF OF FREQUENT HEARTBURN.

OPTIFAST PROTEIN PLUS SHAKE CHOCOLATE

PAIN AWAY ARTHRITIS PAIN RELIEF CREAM

QUICKEZE: CHEWY QUICKEZE PEPPERMINT FLAVOUR

OPTIFAST VLCD SHAKES ARE PART OF A NUTRITIONALLY COMPLETE PROGRAM. OPTIFAST VLCD IS FOR THE DIETARY MANAGEMENT OF OBESITY AND MUST BE USED UNDER THE SUPERVISION OF A HEALTHCARE PROFESSIONAL.

ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL.

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

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

REDOXON IMMUNITY VITAMIN ORANGE FLAVOURED EFFERVESCENT TABLETS ALWAYS READ THE LABEL. CONTAINS SULFITES. FOLLOW THE DIRECTIONS FOR USE. VITAMIN SUPPLEMENTS ARE NOT A SUBSTITUTE FOR A BALANCED DIET.

STINGOSE GEL FOR STINGS & BITES ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL.

VITAMIN C – BLACKMORES BIO C 1000

ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL.

THIS MEDICINE MAY NOT BE RIGHT FOR YOU. READ THE WARNINGS BELOW BEFORE PURCHASE. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL.

BLACKMORES EXECUTIVE B STRESS FORMULA ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL. DIETARY SUPPLEMENTS MAY ONLY BE OF ASSISTANCE IF DIETARY INTAKE IS INADEQUATE. CONTAINS GLUTEN AND SOYA BEAN PRODUCTS. DO NOT USE IN PREGNANCY OR BREASTFEEDING. PLEASE LET ME KNOW IF YOU REQUIRE ANYTHING FURTHER.

TELFAST – ANTIHISTAMINE FOR HAYFEVER ALLERGY RELIEF ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL.

UNGVITA – OINTMENT FOR DRY SKIN CONDITIONS

WAXSOL EAR DROPS ALWAYS READ THE LABEL. IF SYMPTONS PERSIST, WORSEN OR CHANGE UNEXPECTEDLY TALK TO YOUR HEALTH PROFESSIONAL. FOLLOW THE DIRECTIONS FOR USE. FOR AURAL USE ONLY.

YEAST TREATMENT – CANESTEN VAGINAL PH SELF TEST ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE.

ZO RUB ANTI-CHAFING CREAM

The Most

Important Gift On the first day of Christmas, a true friend gave to me the gift of their kind company.

For some, the festive season isn’t the most wonderful time of the year. In fact, it can be a source of great stress, with financial pressure, family estrangement or loss, and isolation and loneliness, especially after the year we’ve experienced.

Sharing your well wishes, hopes and gratitude in a card and delivering it to a friend, family, neighbour or even someone in your local community who’s made a real difference this year, is a great place to start building a connection.

But you can make a difference in someone’s life this Christmas through the power of connection and kindness.

Visit your local Blooms The Chemist team for your free Christmas Connections guide.

This Christmas show you care with the gift of time, laughter, a smile, a shared meal, a phone call or video call, or an overdue visit.

At Blooms The Chemist we’re encouraging all of us to check in on someone and make a real connection. To help you start the conversation we’ve created a Christmas Connections guide with tips to help you reconnect with others. Free copies are available in your local store.

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ALLERGY SEASON? TRY OUR SPRING SOLUTIONS!

AU-2021-10-0018

DRY, ITCHY SKIN?

Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. 26

All Set for the Sun

AUSTRALIA HAS ONE OF THE HIGHEST RATES OF SKIN CANCER IN THE WORLD. SUN SAFETY IS IMPORTANT WHEN THE UV LEVEL IS 3 AND ABOVE, AND EVEN MORE VITAL IN SUMMER WHEN UV LEVELS ARE HIGHER. WEARING SUNSCREEN WITH OTHER FORMS OF SUN PROTECTION HELPS TO REDUCE YOUR RISK OF SKIN CANCER. Keeping a sunscreen in your bag means you’ll be prepared for wherever your day might take you. Cancer Council sunscreens are made in Australia for the Australian way of life. These essential sunscreens offer formulations to suit every lifestyle and help you enjoy the sun safely.

Cancer Council 110ml Everyday Value SPF50 is a water-resistant, lightweight, hydrating sunscreen lotion with very high UV protection to help prevent the visible signs of ageing. Dermatologically tested and enriched with aloe vera and vitamin E to help moisturise the skin, this formula is paraben-free and suitable for sensitive skin. NOT SUITABLE FOR BABIES UNDER 6 MONTHS OLD. AVOID CONTACT WITH EYES AND BROKEN OR DAMAGED SKIN. IF IRRITATION OCCURS, RINSE THOROUGHLY WITH WATER, DISCONTINUE USE IMMEDIATELY AND SEEK MEDICAL ADVICE IF REQUIRED. ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. AVOID PROLONGED SUN EXPOSURE AND REAPPLY FREQUENTLY.

Cancer Council 110ml Ultra SPF50+ has very high UVA/UVB protective lotion for harsh UV conditions. Suitable for all skin types, Cancer Council recommends reapplying every 2 hours. NOT SUITABLE FOR BABIES UNDER 6 MONTHS OLD. AVOID CONTACT WITH EYES AND BROKEN OR DAMAGED SKIN. IF IRRITATION OCCURS, RINSE THOROUGHLY WITH WATER, DISCONTINUE USE IMMEDIATELY AND SEEK MEDICAL ADVICE IF REQUIRED. ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. AVOID PROLONGED SUN EXPOSURE AND REAPPLY FREQUENTLY.

Cancer Council Face Day Wear Fluid Invisible 50ml SPF50+ is an ultralightweight, hydrating sunscreen lotion with very high UV protection to help prevent the visible signs of ageing. Dermatologically tested, non-comedogenic and suitable for combination, oily and sensitive skin types.

NOT SUITABLE FOR BABIES UNDER 6 MONTHS OLD. AVOID CONTACT WITH EYES AND BROKEN OR DAMAGED SKIN. IF IRRITATION OCCURS, RINSE THOROUGHLY WITH WATER, DISCONTINUE USE IMMEDIATELY AND SEEK MEDICAL ADVICE IF REQUIRED. ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. AVOID PROLONGED SUN EXPOSURE AND REAPPLY FREQUENTLY. Cancer Council Face Day Wear 75ml Moisturiser Matte Invisible SPF50+ is another option for the face, with a matte, invisible, lightweight texture. Dermatologically tested and paraben and fragrance free, this sunscreen is suitable for combination, oily and sensitive skin types. NOT SUITABLE FOR BABIES UNDER 6 MONTHS OLD. AVOID CONTACT WITH EYES AND BROKEN OR DAMAGED SKIN. IF IRRITATION OCCURS, RINSE THOROUGHLY WITH WATER, DISCONTINUE USE IMMEDIATELY AND SEEK MEDICAL ADVICE IF REQUIRED. ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. AVOID PROLONGED SUN EXPOSURE AND REAPPLY FREQUENTLY.

Cancer Council 110ml Kids SPF50+ is a dermatologically tested, paraben and fragrance-free lotion for delicate skin. Apply to dry, clean skin and rub in 20 minutes before heading outside. BABIES 0-6 MONTHS: THE USE OF SUNSCREENS ON BABIES UNDER SIX MONTHS OLD IS NOT RECOMMENDED. AVOID DIRECT SUN EXPOSURE AND USE OTHER FORMS OF SUN PROTECTION. AVOID CONTACT WITH EYES AND BROKEN OR DAMAGED SKIN. IF IRRITATION OCCURS, RINSE THOROUGHLY WITH WATER, DISCONTINUE USE IMMEDIATELY AND SEEK MEDICAL ADVICE IF REQUIRED. ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. AVOID PROLONGED SUN EXPOSURE AND REAPPLY FREQUENTLY. H E A LT H C H E C K M A G A Z I N E | S U M M E R 2 0 2 1

Emotional Wellbeing During The Festive Season BY CHRIS BARNES Clinical Psychologist and Clinical Team Leader from Gidget Foundation Australia

HOLIDAYS AND INDEED CHRISTMAS TIME CAN OFTEN BE MET WITH MIXED EMOTIONS. THERE IS MUCH TO THINK ABOUT, ORGANISE AND MANY PEOPLE TO KEEP IN MIND. THIS YEAR WILL BE A BIT DIFFERENT, WITH THE POTENTIAL OF BEING INFLUENCED BY RESTRICTIONS AND ABOUT HOW, WHEN AND WHO WE CAN CELEBRATE WITH. WE ARE ALL TRYING TO HOLD ONTO SOME HOPE AND LOOK FORWARD TO MORE FREEDOMS AND CONNECTION WITH THOSE WE LOVE. WE ARE HARDWIRED TO ATTACH TO PEOPLE AND NOT HAVING REGULAR FACE-TO-FACE CONNECTION HAS BEEN ONE OF THE HARDEST ASPECTS OF THE RESTRICTIONS MANY OF US HAVE ENDURED.

Plan Ahead And Prepare A sense of being organised can really help avoid feeling overwhelmed at this time of year. Most likely there are many things you need to take care of, including gift shopping (which may need to be via online platforms), much anticipated catch ups, end of the school year, planning a break, and Christmas Day or New Year’s Eve. Some suggestions for preparing include making a list of what you need to get done, asking for some help from family and friends, and making specific plans with supportive friends if you feel it might be a lonely time. Planning ahead can be helpful but remember to allow for some hiccoughs and be flexible where you can. This year, more than ever, we have had to draw upon our skill of being flexible and our ability to adapt to change.

Keep It Simple It’s easy to get caught up in the vast array of options at this time of year. The messages that we receive from TV, social media, and advertising seem to be telling us that we need to have the biggest and brightest tree, a table styled for Instagram, the perfect family photo and more. It can help to take a step back and remind yourself that sometimes simple is best. This year has been a time of reflection and has helped us focus on what really matters, so if things start to feel too busy, please keep that in mind.

The end of the year and the Christmas holiday can be simply about moments shared with loved ones, a break from routine, the simplicity and beauty of balmy summer nights, and sharing food and laughter once again.

Learn To Say No Saying ‘no’ politely and setting boundaries are both important skills for taking care of your emotional wellbeing at any time. We are all giving more thought to where we can go and who we can meet with, so think it through and stick to what feels right for you. Where appropriate, let others know that you are grateful for being included however, you are taking good care of your and your family’s wellbeing this Christmas and may not attend this particular time. We all need to respect others’ feelings and decisions.

Schedule Time For Yourself It’s amazing how easy it is to forget your self-care practice at this time of year. It’s so important to set some time aside regularly to do the things that nurture your own emotional wellbeing. In amongst the festivities, be sure to schedule in some time for your self-care practice too. Pop it on your list so that you don’t forget! We also suggest buying yourself a little gift while you are shopping for everyone else. It’s been a tough year!

Kindness Especially at this time of year, kindness matters. Feeling overwhelmed and the stress of the holidays can very quickly manifest as irritability towards others and ourselves. Small acts of kindness can instantly lift your mood and also the mood of others. Smiling at the busy shop assistants, taking the time to send a kind text to someone you know is struggling, checking in on your neighbours or workmates as the holidays approach are all thoughtful ways to spread some kindness. You could even consider making a donation to a charity or buying some gifts that support others if you are able to.

Family There are often ambivalent feelings about family gatherings. Think about what combination will work best. It may have been some time since you were all together. Playing games or doing activities that take the pressure off conversations and create a bit of fun can be helpful. Make new traditions, especially if you now have a family of your own with the arrival of a new baby. Remember to take a break and plan some time out for yourself. Spend precious time with your most loved people when you can. If family gatherings are filled with tension, keep them short and consider having them at a neutral location as this might help. Families today are often made up of different people from various family units. Blended families and new relationships ensure there is a need for flexibility, particularly at this time of year. Be open to new ideas and keep in mind not to overload yourself or your family.

If you or someone you know is struggling, call Lifeline's 24 hour telephone crisis support line on 13 11 14. If it's an emergency, dial 000.

Blooms The Chemist has been a corporate partner of Gidget Foundation Australia since 2020. Gidget Foundation Australia is not-for-profit organisation supporting the emotional wellbeing of expectant and new parents. For further support contact Gidget Foundation on 1300 851 758 or visit gidgetfoundation.org.au.

Plan for a break after the festivities are over. Be grateful for what worked well and make a mental note for next year of what did not go so well. If you have experienced a loss this year, then find some time to honour that loss - being reflective or carrying out a special ritual may help to manage the grief. It’s always the special holiday times when we miss those we lost even more.

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

high protection suncare with * SPF 50+

NEW Clear Zinc Mineral Sunscreen SPF 50

*NEW Clear Zinc Mineral Sunscreen offers SPF 50 sun protection and UVA/UVB Broad Spectrum protection.

Supporting Your Health & Wellbeing

ALWAYS READ THE LABEL. FOLLOW THE DIRECTIONS FOR USE. INCORRECT USE COULD BE HARMFUL. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL.

THIS MEDICINE MAY NOT BE RIGHT FOR YOU. ALWAYS READ THE LABEL BEFORE PURCHASE. FOLLOW THE DIRECTIONS FOR USE. INCORRECT USE COULD BE HARMFUL. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL. ASK YOUR PHARMACIST—THEY MUST DECIDE IF THIS PRODUCT IS RIGHT FOR YOU.

THIS MEDICINE MAY NOT BE RIGHT FOR YOU. ALWAYS READ THE LABEL BEFORE PURCHASE. FOLLOW THE DIRECTIONS FOR USE. INCORRECT USE COULD BE HARMFUL. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL.

THIS MEDICINE MAY NOT BE RIGHT FOR YOU. READ THE LABEL BEFORE PURCHASE. FOLLOW THE DIRECTIONS FOR USE. INCORRECT USE COULD BE HARMFUL. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL. THIS MEDICINE MAY NOT BE RIGHT FOR YOU. ALWAYS READ THE LABEL BEFORE PURCHASE. FOLLOW THE DIRECTIONS FOR USE. INCORRECT USE COULD BE HARMFUL. IF SYMPTOMS PERSIST, TALK TO YOUR HEALTH PROFESSIONAL.

bloomsthechemist.com.au

Are you looking for nutritional support along your pregnancy journey? BioCeuticals® InNatal Plus Iron provides nutrients to support preconception health, while also helping to maintain a healthy pregnancy. Preconception and pregnancy are times of increased nutritional demands on a woman, and getting the right amount of nutrients is important for a healthy pregnancy and healthy foetal development. InNatal Plus Iron provides: • 500 micrograms of the activated forms of folic acid to support healthy foetal development.

• Iodine, B6 and 1000 IU of vitamin D to help support preconception health and maintain a healthy pregnancy. • Contains a well tolerated form of iron that is gentle on the digestive system. • Available as a convenient daily dose divided in two, providing smaller, easy to swallow capsules. Speak to your pharmacist or instore practitioner about how BioCeuticals InNatal Plus Iron can help support you on your pregnancy journey. Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. 32

• Iodine and choline to help support healthy foetal brain development.

Celebrate & Relax Without Sugar THE HOLIDAY SEASON IS A TIME FOR CELEBRATION, AND WITH THIS NORMALLY COMES SUGARY TREATS, DESSERTS, AND GIFTS. IT MAY BE DAUNTING TO IMAGINE A SUGAR-FREE ALTERNATIVE, BUT THE TRUTH IS WE DON’T NEED SWEETS TO ENJOY A MOMENT, SPEND TIME WITH LOVED ONES OR BRING IN THE NEW YEAR.

SPECIAL OCCASIONS Whether you’ve just landed a new job, are celebrating a birthday, or even having a party online over Zoom – your first thought is likely what tasty treat you should celebrate with. Many occasions involve sugar taking centre stage, but you can enjoy yourself without involving something sweet. • Food can still be the star of the show – Simply choose alternatives like fruits, vegetables, nuts, and healthy savoury options. There are many creative healthy recipes available online. If you have children, getting them involved in preparing the food and talking with them about health and how certain types of food give them energy and nutrients can be helpful. If you’re not sure where to start, try these: – Cherry tomatoes, snow peas, carrot, cucumber, capsicum sticks and green beans with dips like hummus, tzatziki, or salsa – Sandwich triangles or wraps – Roast potatoes, corn-on-the-cob or grilled vegetable kebabs – Snack mixes with muesli, dried fruits, nuts or popcorn – Fruit platters with fresh fruit slices – 100% fruit juice smoothies • Focus on the activity – Create something together with your loved ones, play boardgames, go for a walk together or try something new like an online painting class. When you are focussing on the activity and the conversation at hand, you are less likely to miss the sweets that often come along with special occasions.

• Kids’ parties can still be fun – Food doesn’t need to be involved in every activity. There are many options for kids to get hands-on with art activities like ceramics, painting or just playing together with an assortment of art supplies. Mix up the usual pass-the-parcel by including stickers, pens, balloons, and bouncy balls instead of lollies. Flavoured water with cute straws and umbrellas for decorations can also be a great alternative to serve instead of soft drinks or flavoured milk.

UNWINDING AFTER A LONG DAY When you’ve just finished a long a stressful day it’s normal to turn to sweets to relax and feel good, but it’s not the only option. Before you reach for that block of chocolate, pause and breathe. Taking that moment gives you time to break out of that habit, stand up and make another choice. • Relaxation alternatives – Grab a book, take a long hot bath or shower, go for a walk, or lay down and listen to some music. There are so many ways to relax, but many of us still head for those favourite comfort foods first. It can take some practice if sweets are your default relaxation method but it’s well worth learning new coping mechanisms. • Food alternatives – Make a herbal tea and enjoy a healthy snack with fruit or nuts. It may not sound as exciting as opening that packet of Tim Tams, but your mind and your body will thank you later. • TV minus the snacks – Watching the latest TV series and indulging in a film is one of the most common ways to wind down and this often goes hand-in-hand with sugary snacks. To avoid snacking in front of the TV it’s best to make it a rule not to eat while watching shows, however homemade popcorn is a good alternative if you simply can’t go without. Practising alternative ways of celebrating and relaxing is a great way to ensure the mantra of ‘everything in moderation’ hasn’t turned into sweets every day and every occasion without you realising! H E A LT H C H E C K M A G A Z I N E | S U M M E R 2 0 2 1

Breathe In, Breathe Out MANAGING STRESS WITH BREATHING PRACTICES FINDING A SENSE OF CALM IN OUR BUSY MODERN LIVES CAN BE DIFFICULT, WHICH IS WHY MEDITATION AND BREATHING EXERCISES ARE INCREASINGLY COMMONPLACE WITHIN MANY SELF-CARE ROUTINES. IF THE IDEA OF SITTING STILL FOR EVEN FIVE MINUTES TO FOCUS ON YOUR BREATH SOUNDS INTIMIDATING OR BORING, IT LIKELY MEANS THESE EXERCISES WILL BE EVEN MORE HELPFUL TO YOU ONCE YOU’VE PRACTISED AND BECOME COMFORTABLE WITH THEM.

Why Are Breathing Techniques So Important?

Mindful Breathing

The way you breathe affects your whole body. Our breath helps to regulate important functions such as heart rate and blood pressure and can mean the difference between whether or not a stress response is signalled in the body.

Focussing on your breathing while keeping your attention on the present is the aim of this exercise. Mindful breathing can be great in helping you stay in the moment without allowing your mind to drift.

When people are stressed or anxious they will often begin to take rapid, shallow breaths from their chest. Shallow breathing can lower your body's oxygen level and increase the carbon dioxide level in your blood, resulting in increased heart rate, dizziness, muscle tension, and other physical sensations.1

• First choose a positive word or phrase that you can repeat as you inhale, and another word to repeat as you exhale e.g., ‘breathe in calm’ and ‘breathe out stress’.

Diaphragmatic or deep breathing, on the other hand, stimulates the parasympathetic nervous system, which is part of the peripheral nervous system responsible for regulating heartbeat, blood flow, breathing, and digestion.2

• If you find your mind has wandered, take a deep breath, and try again, by returning your focus to the present.

Breathing exercises are a learnt technique that can be done anywhere by anyone and are totally free of charge. The practice of breathing techniques can become a lifelong option to turn to for help with relaxing the body and the mind, and even assist with managing anxiety and depression symptoms.

The 4-7-8 technique forces the mind and body to focus on regulating the breath. Instead of going over your worries when you are trying to sleep at night, this technique can help some people fall asleep quicker.

Like all kinds of physical exercises, it can take a bit of time to learn and get comfortable, however there are some simple exercises you can begin straight away and gain immediate benefits. Next time you are feeling overwhelmed, have a go. And remember that like all things, practice makes perfect – don’t give up after the first try!

Box Breathing This is a great option for beginners who are trying a breathing practice for the first time as it is one of the simplest techniques to learn. Try it for one or two minutes if you’re inexperienced or go for several minutes. This one is so easy you can try it in the shower!

• Repeat this word or phrase in your mind or out loud as you breathe in and out.

4-7-8 Breathing

• Place and keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise. • Completely exhale through your mouth, making a whoosh sound. • Close your mouth and inhale quietly through your nose to a mental count of four. • Hold your breath for a count of seven. • Exhale completely through your mouth, making a whoosh sound to a count of eight.4

There are many types of breathing exercises; if you don’t feel comfortable doing one of them, try another. You might find when you practise a particular exercise for a while and come back to one you had tried earlier it becomes more enjoyable or effective. Breathing exercises are a great tool to add to your repertoire of self-care options, especially since they can yield such quick benefits. Whether you are 70 years old or 12 years old, these exercises can help anyone to relax their mind and body. Once you’ve mastered the basics, you might be interested in trying longer meditation sessions or incorporating gentle physical exercises like yoga or Tai Chi into your relaxation and stress management techniques. If you have a lung condition, or you're experiencing pain or difficulty breathing, speak with your healthcare provider before trying any type of breathing exercise.

• Exhale to a count of four. • Hold your lungs empty for a count of four. • Inhale to a count of four. • Hold air in your lungs for a count of four. • Exhale and repeat the pattern.

Alternate-Nostril Breathing This technique is exactly as the name describes. You will block off one nostril at a time while you breathe in through the other and alternate between both nostrils. It’s recommended to begin in seated position to maintain good posture while practicing this type of breathing. • Using your right hand, bend your index and middle fingers into your palm. Leave your thumb, ring finger and pinkie extended. • Gaze downward or close your eyes. • Exhale completely and then use your right thumb to close your right nostril. • Inhale through your left nostril and then close the left nostril with your fingers. • Open the right nostril and exhale through this side. • Inhale through the right nostril and then close this nostril. • Open the left nostril and exhale through the left side. • This is one cycle. • Continue for up to 5 minutes and remember to take a break if you feel lightheaded.3

Why Are Breathing Techniques So Important: https://www.verywellmind.com/ abdominal-breathing-2584115

Why Are Breathing Techniques So Important: https://www.healthline.com/health/ breathe-deeper-improve-health-and-posture

Alternate Nostril Breathing: https://www.healthline.com/health/alternate-nostrilbreathing#how-to

4-7-8 Breathing: https://www.verywellmind.com/abdominal-breathing-2584115

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Our Team We asked some of our team members from Blooms The Chemist stores around Australia what they love about their community.

Kathy – Blooms The Chemist Casey Central, VIC

Kate – Blooms The Chemist Warilla, NSW

Tori – Blooms The Chemist Forestville, NSW

“Growing up, my parents always encouraged me to think of others. At Blooms The Chemist Casey Central, we have that same foundation. We love to give back to our community. Our store motto is ‘Here for you – here for our community’. Narre Warren South is a hive of multiculturalism, languages and beliefs - I love that regardless of these differences, even language barriers, the care and concern that we have for each community member comes through and we can assist our customers and their families in accessing the best possible healthcare.”

“Being a pharmacy assistant means that quite often we see our customers on a more regular basis than in other retail fields which affords us the opportunity to have more personal connections. This has never been as important than it has over the last 18 months of dealing with the pandemic and the uncertainty surrounding it. I am so grateful for the opportunity to form such meaningful friendships and connections with so many in our community.”

"Our community in Forestville is like a tight knit family! Our customers are always supporting local businesses in hard times and situations that have impacted people within our community. Everyone knows each other so whether you're serving them in-store or seeing them outside of Blooms, everyone is super caring and lovely. "

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A HEALTHY HEART BEGINS AT HOME High blood pressure can lead to serious health problems. Regular self-check with an Omron Blood Pressure Monitor can assist your Healthcare Professional to evaluate your blood pressure trend. Omron’s IntellisenseTM Technology automatically applies the right amount of pressure for fast, accurate and more comfortable measurements, allowing you to keep track of your blood pressure with ease.

Smart Elite+ Blood Pressure Monitor

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Blood Pressure Monitor

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Standard Blood Pressure Monitor

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Always read & follow the instructions for use & health warnings. For people with high blood pressure. Consult your doctor to evaluate the readings. Check your device periodically for accuracy. *Global Home Appliance Market Comprehensive Survey 2021”, Fuji Keizai Co., Ltd (data for 2020) **IQVIA, National Australian Pharmacy Sell-Out Sales, Blood Pressure Monitors Jan21

What’s on in your Blooms The Chemist December CHRISTMAS CONNECTIONS At Blooms The Chemist we’re encouraging all of us to check in on someone and make a real connection. Whether it's a family member, friend, neighbour or even someone in your local community who's made a real difference this year, show you care this Christmas. To help you start the conversation we’ve created a Christmas Connections guide with tips to help you reconnect with others. Free copies are available in your local store.

January QUIT SMOKING Deep down most smokers want to give it up. But often they need a bit of support. So, Never Quit on your family and friends! If you know someone who smokes cigarettes, now is the best time of year to help them quit. Book a quit smoking consultation at your local Blooms The Chemist and get your quit plan to stop for good.

February EVERY DAY LOW PRICES At Blooms The Chemist, we’re proud to offer thousands of every day low prices, in every store and online, all backed by our price-match promise. Because at Blooms the Chemist, care doesn't cost more. Visit your local Blooms The Chemist today and experience every day low prices for yourself.

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

bloomsthechemist.com.au 1,2

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

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

Mental health in Australia. https://www.health.gov.au/health-topics/mental-health

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