Health Check Magazine Issue 24 Autumn 2022 by Blooms The Chemist

hea th magazine ISSUE 24 AUTUMN 2022

The Back to Basics Issue ALL ABOUT VITAMINS MIDLIFE CRISIS: FORGING A POSITIVE PATH HEALTHY MEAL HACKS

CONTENTS H E A LT H C H E C K M A G A Z I N E | A U T U M N 2 0 2 2 Autumn is the ideal time to get back to basics when it comes to your health; turn to page 8 for some prompts on checking in with your physical, mental, and emotional health. Barely said goodbye to Summer and already settling in with heavier comfort food? Explore The Power of Leafy Greens (page 27)

and Healthy Meal Hacks (page 22) if you’re in need some nutritional inspiration before the colder months set in. Plus, be inspired to turn a challenging time into a catalyst for positive change in our article Midlife Crisis: Forging A Positive Path (page 10).

ASK A PHARMACIST: HOW MEDICINE INGREDIENTS WORK TOGETHER TO SUPPORT YOUR HEALTH

PHARMACIST FOCUS

PERKS AND PITFALLS OF PROCRASTINATION

BEGINNER’S GUIDE TO BLOOD TESTS

BA THING BABY

FIVE TIPS TO EASE POST-WORKOUT PAIN

BACK TO BASICS: HEALTH CARE 101

MIDLIFE CRISIS: FORGING A POSITIVE PATH

ANNUAL INFLUENZA (FLU) SHOTS: WHAT YOU NEED TO KNOW

RISE OF INFLAMMATORY DISORDERS

LET’S TALK ABOUT OVARIAN CANCER

WHAT ARE WARTS?

ECO-CONSCIOUS IS OUR PRESENT & FUTURE

HEALTHY MEAL HACKS

VITAMINS & SUPPLEMENTS: WHAT’S TRENDING?

OUR TEAM

THE POWER OF LEAFY GREENS

WHAT’S ON IN YOUR BLOOMS THE CHEMIST

Blooms The Chemist's Health Check Magazine is produced entirely in-house. 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 HOW MEDICINE INGREDIENTS WORK TOGETHER TO SUPPORT YOUR HEALTH 4

by Remi Agbede

How are API formulated? IN ADDITION TO DISCUSSING YOUR HEALTH NEEDS WITH YOUR GP, PHARMACIST AND PHARMACY TEAM, UNDERSTANDING HOW CERTAIN INGREDIENTS IN MEDICATIONS WORK TOGETHER CAN HELP YOU MAKE AN INFORMED DECISION WHEN BUYING PRESCRIPTION AND OVER-THECOUNTER MEDICINES, SUNSCREENS, OR VITAMIN SUPPLEMENTS. READ ON TO FIND OUT MORE ABOUT HOW ACTIVE INGREDIENTS WORK.

What are active ingredients? “The active ingredient is the ingredient of the medicine that allows the medicine to have an effect in the body.”1 They are also commonly known as active pharmaceutical ingredients (API). Some examples of active ingredients are: • paracetamol in pain relief medicines • atorvastatin in cholesterol-lowering medicines • ascorbic acid (vitamin C) in some multivitamins.2 In addition to active ingredients, medicines consist of inactive ingredients (also known as excipients) which are all the other nonactive ingredients used in a medicine. These components all work together to produce the desired outcome of the medicine.

How do I know a medicine is safe to use? It is important to ensure that APIs in medications are safe to use. APIs, regardless of any local standards where they are manufactured, must meet the safety and quality criteria of the country where the medicine is sold and consumed. Medicines sold in Australia must meet the strict safety, quality, and regulatory standard of the Therapeutic Goods Administration (TGA). The TGA’s manufacturing quality branch is responsible for the assessment, inspection, and licensing of manufacturers of medicine supplied to or exported from Australia.5 The regulatory process of the TGA is designed to ensure the maintenance of appropriate standards of quality, safety, and efficacy of medications.6 This means that all medications available in Australia have undergone a series of regulatory processes to ensure their safety, efficacy and quality profile, at a standard that is comparable to other countries. If you’d like to find out more about your medications or active ingredients, have a chat with your local Blooms The Chemist Pharmacist.

Other examples of inactive ingredients are: • preservatives, which help prevent growth of microorganisms inside the medicines. • flavours to give medicines a pleasant taste and increasing medicine acceptance or compliance. • colours chosen and used by the manufacturer with a goal of easing drug identification and reducing medication errors. • fillers that help ingredients in a tablet stick together.

APIs are usually made from a very complex chemical process which involves various stages.4 For example, atenolol, which is a very common medication used for several cardiovascular diseases, goes through a range of chemical measures before it can be considered an API. They are usually made from chemical compounds that are in the process of becoming an API from raw materials.

For most patients, the types of inactive ingredients used are not significant. However, some people may be sensitive to certain inactive ingredients that are commonly used in the production of medicines. Some of these inactive ingredients include lactose, fructose, gluten, or starch, which may trigger an allergic reaction for those who are sensitive to these constituents.3 We recommend consulting your GP or Blooms The Chemist Pharmacist for advice when changing or substituting the brands of your medications.

TGA labelling and packing review [Internet]. Therapeutic Good Administration

(TGA). 2012 [cited 24 May 2012]. Available from: https://www.tga.gov.au/book/ prominence-active-ingredients-medicine-labels 2

What ingredients are in my medicine? [Internet]. Therapeutic Goods

Administration (TGA) 2020 [cited 30 April 2020]. Available from: https://www.tga. gov.au/what-ingredients-are-my-medicine 3

"Inactive" ingredients may not be, study finds. [Internet] MIT News 13 March

2019. Available from: https://news.mit.edu/2019/inactive-ingredients-reactionsstudy-0313 4

Understanding active pharmaceutical ingredients [Internet]. ScienceDaily.

2014 [cited 24 November 2021]. Available from: https://www.sciencedaily.com/ releases/2014/06/140605093305.htm 5

Update to Manufacturing Principles for medicines, APIs & sunscreens [Internet].

Therapeutic Goods Administration (TGA). 2020 [cited 29 November 2021]. Available from: https://www.tga.gov.au/update-manufacturing-principlesmedicines-apis-sunscreens 6

Prescription medicines registration process [Internet]. Therapeutic Goods

Administration (TGA). 2021 [cited 29 November 2021]. Available from: https:// www.tga.gov.au/prescription-medicines-registration-process

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WANT PAIN OR FEVER RELIEF?

Care starts with

Panadol

Always read the label and follow the directions for use. Seek medical advice for children under 3 months. Incorrect use could be harmful.

Pharmacist focus Jay Nyarnhom BLOOMS THE CHEMIST RAYMOND TERRACE

I have been a Pharmacist for five years, and have been with the Blooms The Chemist network since I qualified.

students achieve important social and learning goals by teaching them the universal values of respect, responsibility, and personal best. This gives them a foundation of behaviour that will help them excel in both school and life.

What made you want to become a Pharmacist?

How do you best support your team and customers?

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

Coming from a diverse background, I witnessed the complexities of navigating the health system for people from culturally and linguistically diverse communities. I wanted to be an advocate for their health and wellbeing. Becoming a Pharmacist was the most effective way for me to achieve this. What is the most important thing you have learnt as a Pharmacist? I would say to be aware of inequities in our health system. I witness daily the disparity of health issues in our patients. Often, people of low socio-economic backgrounds will present with heightened severity of symptoms. I feel this is a compelling reason to be an agent for change and advocate for preventative health activities and measures. How do you relax or spend your free time? I love being active, including working out at the gym, playing football with my friends, endurance activities such as running, and playing with my three-year-old daughter. What’s the best thing about your community? Raymond Terrace is a close-knit community bound by an overwhelming sense of community spirit. The desire to help one another was most evident during a recent COVID-19 outbreak in our local area which led to vulnerable community members who could not self-isolate at their own homes being required to isolate at a mandatory quarantine facility. Our local community organised the donation and delivery of essential items such as food, clothing, children's toys, and books to the affected families. It was so heartwarming to see how we come together during challenging times. How does your pharmacy give back to your local community? Blooms The Chemist Raymond Terrace gives back through various sponsorships, including our local bowling club as it is the fabric of our community. The club often hosts important community events, gives people the opportunity to connect through social bowls games, and is a key venue for people to catch up with family and friends. What community initiative have you and your team been involved in?

I support my team by promoting a fun and engaging work environment. I constantly check in with my team throughout the day to ensure they are well. I provide flexible work arrangements where I can, and we hold regular team meetings to connect and provide additional training. Our entire team supports our customers through our primary focus on providing excellent customer service. Our customers are our number one priority! What are four things you couldn’t live without? My young family, Arsenal football club, the gym, and my bookshelf. What’s the number one health tip you have learnt over the years? I have found the practice of journalling to be incredibly beneficial. Journalling has provided me with a way to channel my frustration and anxiety and is a great mental health tool. Do you have a quote you live by? A quote that I live by is from an African proverb: "If you want to go fast, go alone. If you want to go far, go together." In traditional African society, the community is central to life. We are taught to work together to overcome our obstacles. It is this guiding principle that I use to navigate life, alongside my team, to meet daily challenges and serve our local community. What are you excited about for the future of Blooms The Chemist Raymond Terrace? Together with my team, we want Blooms The Chemist Raymond Terrace to be the destination for our community to seek advice relating to their health needs. We have been working very hard to provide our community with the widest and best range of health products and advice. If you could give a shout-out to one of your regular customers, who would it be and why? One of our regular customers is a young single mother in her 40s with an autistic son and stage 4 breast cancer. She is currently undergoing chemotherapy treatment. Despite everything that is happening in her life, she always maintains a smile and a very positive outlook on life. It is people like her who make us become better practitioners and better versions of ourselves.

I’m very proud that we support the initiative of problem-based learning (PBL) in conjunction with the local high schools. PBL helps

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BACK TO BASICS:

Health Care 101 OUR PHYSICAL, MENTAL, AND EMOTIONAL HEALTH ALL WORK TOGETHER TO SHAPE HOW WE FEEL, LOOK, AND EVEN BEHAVE. AS THE SEASONS CHANGE INTO COOLER MONTHS AND WE BEGIN SLOWING DOWN NOW IS THE TIME TO BE INTROSPECTIVE, CHECK IN WITH YOURSELF AND REFOCUS ON YOUR SELF-CARE. GETTING BACK TO BASICS AND EVALUATING WHERE YOU ARE IN KEY ASPECTS OF HEALTH CAN HELP TO IDENTIFY WHAT IS WORKING WELL, AND WHICH AREAS NEED IMPROVEMENT SO YOU CAN MOVE FORWARD IN A POSITIVE DIRECTION.

We are all human and can have difficulty keeping good routines, especially during times of stress or change. However, it’s worth remembering that the better care we take of our mental and physical health, the better equipped we are to respond to challenges presented to us. By taking the time to evaluate how you’re feeling in your body and mind, asking yourself honestly if the daily choices you make are aligned with how you want to feel, and taking time to really reflect you can reset and take action.

Nutrition Dietary nutrition is one of the most critical pillars of health. Our body requires a variety of essential nutrients and minerals to function to its full capabilities. Proper nutrition also helps create stronger immune systems, lower the risk of noncommunicable diseases (such as diabetes and cardiovascular disease), and promote longevity.1 With our busy modern lives it can be easy to select less than optimal food choices with so many fast-food meal services at our fingertips. The important thing is catching these habits before they start to impact your health. When you are caught up with everything going on in life sometimes you stop paying attention to nutrition. That’s okay. It just means that once you notice, it’s time to try again and shift back towards nutritious, less processed options and, ideally, more home cooked meals. Check out Healthy Meals Hacks on page 22 for some inspiration.

Exercise From improved mood and better sleep to greater muscle tone and lower risk of various diseases, the health benefits of regular exercise are hard to ignore. Exercise isn’t a luxury for those who have more time to spare, it is essential for everyone. If you are having trouble making time, consider walking to a bus stop that is further away, having a walking catch-up with friends instead of a sit-down coffee, or starting each day with a short walk. Every bit of movement counts.

Sleep Sleep allows both the body and brain to recover during the night. Poor sleep not only makes you feel tired the next day, but it can also increase your risk for many health problems, including obesity, heart disease, high blood pressure, diabetes, and stroke.2 If you have tried improving your sleep hygiene at home and you aren’t seeing any changes, it may be time to seek professional help and consider doing a sleep apnoea test. A sleep apnoea test can be done in the comfort of your own home; visit our friendly experts at your local Blooms The Chemist for more information.

Purpose Interestingly, having a sense of purpose in life can affect our health. You may find as you go through the ebb and flow of life that your feelings of meaning can fluctuate. Sometimes we need to search and try harder to create meaning than at other times. Purpose can mean different things to different people, however it doesn’t require meditating for days at an Ashram to find it, unless that’s what feels right to you. Identifying activities and pursuits you love, or that help you express yourself is a good place to start. These activities may be something that you are working on for a longer-term goal or it may be writing poetry that you don’t intend on sharing with anyone, but simply enjoy the process of expression.

Social connection Good quality social connections are vital for your health and happiness. In contrast, loneliness can lead to poorer mental health and even physical health – it’s important to remember that loneliness is different to solitude. Being alone or living alone can be enjoyable; it is feeling lonely that can impact happiness and fulfilment. You may desire to make new relationships or strengthen your current ones. It’s not always easy but giving someone a call or sending a message to let them know you would like to be in touch more often is a good start. On the other hand, joining a sports team or a walking or hobby group, or volunteering, can all help you make new connections. Remember to listen well to others, be vulnerable enough to share real thoughts and emotions, and focus on enjoying a laugh and experience together in that current moment.

Mental and emotional health There are many components that form the basis for good mental and emotional health; in fact, each area of health within this article can contribute. You are the only person directly experiencing your thoughts and feeling how these thoughts influence your emotions. If you feel you are experiencing poor mental health through symptoms such as mood swings, conflict with the people in your life, chronic worrying, feelings like helplessness, fear, and anger, or having difficulty carrying out basic daily functions, it may be time to seek professional help. Please contact Lifeline on 13 11 14 if you need crisis care.

Connection to nature Feeling connected to, and spending time in nature is beneficial for everyone regardless of age or geographic location. Time in nature can have numerous benefits such as improved attention, lower stress, better mood, reduced risk of psychological disorders and even improved empathy and cooperation.3 Studies have shown that people who spent just two hours per week in nature were more likely to report good health and psychological well-being than those who didn’t, whether that time was all at once or spaced over multiple visits.4 Whether it’s a local park, your backyard or a bushwalk, being near greenery and the natural world can help improve your well-being. Even taking the time to drink your morning tea or coffee outside under some trees is a good way to start increasing your connection to nature. Prioritising health takes constant day-to-day action. It is the ultimate practice of self-responsibility, and self-care, as no one else is responsible or will take care of your health better than you. Combining this thoughtful self-action with the advice and knowledge of our health care practitioners is the best way forward in building and maintaining health to the best of our ability and getting the best out of life.

Nutrition: https://www.who.int/health-topics/nutrition Physical Health and Sleep: https://www.sleepfoundation.org/physical-health 3 Nurtured by nature: https://www.apa.org/monitor/2020/04/nurtured-nature 4 Ecopsychology: How Immersion in Nature Benefits Your Health: https://e360.yale. edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health 1 2

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MIDLIFE CRISIS:

Forging A Positive Path 10

THE TERM ‘MIDLIFE CRISIS’ GETS BANDIED ABOUT A LOT, OFTEN IN A SELF-DEPRECATING WAY, HOWEVER IT CAN REPRESENT A PERIOD OF SIGNIFICANT CHANGE INVOLVING PERSONAL AND EMOTIONAL TURMOIL. MIDLIFE CRISIS SYMPTOMS TEND TO OCCUR BETWEEN THE AGES OF 40 AND 60.1 SOME COMMON TRIGGERS THAT CAN CONTRIBUTE TO FEELINGS OF EXPERIENCING A MIDLIFE CRISIS INCLUDE CAREER CHANGES, MARRIAGE BREAKDOWNS, RELOCATION, LOSS OF SENSE OF SELF, AND FEAR OF AGEING. ANY PERIOD OF LIFE WHERE SIGNIFICANT CHANGES OCCUR CAN CAUSE US TO FEEL UNSETTLED AND DISSATISFIED, YET THERE IS ALSO AN OPPORTUNITY TO REASSESS WHERE WE ARE, WHAT WE WANT, AND HOW WE CAN USE THIS TIME AS A CATALYST FOR POSITIVE CHANGE.

Small slow changes As you move with the ebb and flow of life, it’s common to find yourself going through periods of inner reflection. For some this may spark supressed desires, a wish for change or sudden urges to overhaul major areas of their lives. While an organised reappraisal of life can come with numerous benefits, it’s important to know where the desire for change is coming from and whether external life changes are the answer. When feeling pessimistic it’s normal to focus on a particular external area of life and feel compelled to make a significant change. However, it’s important to ascertain whether changes made as a knee-jerk reaction will bring about a more satisfying long-term solution. It’s very common to look for a quick fix, a way to give you a sense of control in the middle of a chaotic situation or emotional turmoil. But will that drastic, spur-of-the-moment change add greater value to your life and create a positive sense of self in the long run? Or will you end up swapping one series of challenges and problems with new ones? While each person and situation is different, a good place to begin is by identifying small incremental changes you can make in your life instead of overhauling major areas. By undertaking a rational and realistic examination of your life you can select small changes that can make a large contribution to your health and happiness such as resolving some work obstacles, working on marital or family relationships, practising self-care to reinstate boundaries and avoid burnout, and promoting personal freedom.

Working on the relationship with yourself may feel difficult if you are used to focussing your attention on others. A good place to start is finding a time to just sit with yourself and think about things you enjoy – even reflecting on things you enjoyed as a child such as drawing, or writing can give you insight into ideas that you can incorporate into your life to help get back in touch with yourself.

Empty nest syndrome The transitional period where children leave home and start forging their own path can result in feelings of grief, loss, and uncertainty for parents. Understanding and preparing for a child’s departure can help you cope during this time. When dealing with an empty nest and the associated psychological effects it’s important to know that it can take time to adjust and get used to a new routine. Accepting the situation is key. Wherever your children may be living you will always have the role of parent or guardian, and part of this role is learning to let children make their own choices, make mistakes, and learn from them. The empty nest period is an opportunity to start looking to your own needs; this may be seeking new friendships and reinvesting in current ones, undertaking new projects, refocussing on your lifestyle, making health-promoting changes, or spending more time with a partner.

When to seek help Relationship with self When you reach middle age you can be faced with the rewarding, yet difficult role of being a carer in many aspects of life. This could be as a parent or guardian, looking after ageing parents, supporting friends through marriage breakdowns and health crises, or being a mentor to others in your career. With all these roles to uphold it can be easy to forget about making time to take care of the closest relationship you have in life: the one with yourself. If you’re struggling to justify spending time on yourself, even if that’s just catching a moment here and there to relax, it’s worth remembering that a good relationship with yourself translates into being better emotionally available and present for others.

If you find that negative, depressive, or anxious feelings and thoughts are persisting, it may be time to seek help from a professional who can speak with you objectively. Being free to discuss your thoughts could help you identify how frequently you experience these negative feelings and whether they’re related to a transitional period in your life, or due to a more chronic, biologically-based mood disorder. Recognition and self-awareness can often be the first step in helping you manage emotionally challenging situations. Then, when you’re feeling more prepared and have accepted your own feelings, you can begin to move forward by using the experience to spark beneficial transformation in your life.

Midlife Crisis or Midlife Myth? What to Know About Going ‘Over the Hill’: https://www.healthline.com/health/midlife-crisis 1

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ANNUAL INFLUENZA (FLU) SHOTS:

What You Need To Know WITH WINTER FAST APPROACHING, NOW IS THE OPTIMAL TIME TO BOOK IN YOUR FLU SHOT TO MINIMISE YOUR RISK OF GETTING THE FLU THIS SEASON. IF YOU’RE WONDERING HOW THE FLU SHOT HELPS TO PROTECT YOU OR YOUR LOVED ONES, HERE ARE THE ANSWERS TO SOME OF THE MOST FREQUENTLY ASKED FLU SHOT QUESTIONS.

influenza in healthy adults over 65 years. Quadrivalent (four strain) influenza vaccines are expected to have a similar efficacy noting that quadrivalent vaccines protect against an extra influenza B lineage (or strain).6

How does the flu shot work?

Trivalent flu vaccines help protect against three strains of the virus, including influenza A (H1N1), influenza A (H3N2), an influenza B virus,5 whereas quadrivalent shots protect against two influenza A viruses and two influenza B viruses, meaning they can provide broader protection from infection.6 Some older adults may have weaker immune systems, which can lead them to be less protected after a regular flu vaccine, and will therefore be recommended the quadrivalent shot.7

The flu vaccine works by exposing the immune system to a tiny amount of the inactivated flu virus.1 The immune system then develops specific antibodies which are designed to fight the virus. If the person is exposed to the flu, the immune system will recognise the virus and produce antibodies to help fight the infection.2

When should you get the flu shot? In Australia, circulation of influenza virus usually peaks from June to September. Therefore, it is best to receive the vaccination in Autumn as full protection is usually achieved within 10 to 14 days following the vaccination.3 Your body’s immunity to the flu is strongest and most effective in the three to four months after the vaccination.4

How is the flu shot developed? The influenza vaccine protects against strains of influenza, with a new version new each year to protect against the most common strains predicted for that year. Each year the World Health Organisation recommends the strains to be included in the influenza vaccine based on the global influenza epidemiology. The Australian Influenza Vaccine Committee uses this recommendation to determine what strains will be included in the Australian vaccine.5 According to the Australian Immunisation Handbook, a systematic review estimated the effectiveness of the standard trivalent (three strain) influenza vaccine to be 59% against laboratory-confirmed

What is the difference between trivalent and quadrivalent shots?

Who should get a flu shot? The flu vaccine is recommended for anyone six months and over and can be administered at your GP or your local Blooms The Chemist. For more information about the flu shot visit us in store or book your appointment at bloomsthechemist.com.au/influenzaflu-vaccine Australian Immunisation Handbook: https://immunisationhandbook. health.gov.au/vaccine-preventable-diseases/influenza-flu> 1,2

Australian Medicines Handbook: https://amhonline.amh.net.au/ chapters/vaccines-chap/vaccines/influenza-vaccine?menu=hints> 3,4

Types of Flu Vaccines: www.healthline.com/health/flu/types-of-flushots 5,6

High-dose flu vaccines: How are they different from other flu vaccines?: https://www.mayoclinic.org/diseases-conditions/flu/expert-answers/ fluzone/faq-20058032 7

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Rise Of Inflammatory Disorders CHRONIC INFLAMMATORY DISEASES ARE THE MOST SIGNIFICANT CAUSE OF DEATH IN THE WORLD AND ARE RANKED AS THE GREATEST THREAT TO HUMAN HEALTH BY THE WORLD HEALTH ORGANISATION.1 WHILE THE INFLAMMATORY RESPONSE IS ESSENTIAL TO THE BODY’S HEALING AND RECOVERY PROCESS AT TIMES, CHRONIC INFLAMMATION CAN RESULT IN NUMEROUS HEALTH ISSUES.

What is inflammation?

Symptoms and diagnosis

Inflammation occurs in the body as an attempt to heal and fight against harmful infections, injuries, and toxins. This natural process releases chemicals that trigger a response from your immune system and is an essential part of healing.

Currently there are no specific tests that can easily diagnose inflammation, however specific blood tests can assist in indicating if the body is inflamed. The C-reactive protein (CRP) blood test is a useful starting point to highlight if there is an infection or inflammation in the general body, or highsensitivity C-reactive protein (hsCRP) to test for inflammation in the heart.8

Inflammation can take two forms: acute or chronic. Acute inflammation occurs as an immediate response due to injury, infection, stress, or all three, and helps to prevent further injury and facilitate the healing and recovery process. Acute inflammation symptoms may last up to a few days.2 It is when this response lingers that chronic inflammation results and causes a range of symptoms, leaving you vulnerable to increased risk of various chronic diseases linked to inflammation such as heart disease, cancer, and diabetes.3 Chronic inflammation that lasts beyond the actual injury can require dietary and lifestyle changes, or medical intervention to help control further damage related to the inflammatory response. Chronic inflammation can last months or years.4

If you feel you may be experiencing some of the common symptoms of chronic inflammation, speak with your GP. The most common symptoms include: • fatigue • body pain • depression or anxiety • gastrointestinal complications (diarrhoea or constipation) • weight gain • weight loss

How does chronic inflammation develop? Chronic inflammation can begin in several ways and can affect each person differently – what causes inflammation in one person doesn’t mean the same factor will lead to inflammation in another. Some of the factors that lead to the development of chronic inflammation include: • an autoimmune disease, where the immune system attacks normal healthy tissue • low-level long-term exposure to a harmful irritant, for example an industrial chemical • when acute inflammation persists, and the person does not fully recover.5 here are also many factors that increase a person’s risk of T developing chronic inflammation, including: • ageing – there are multiple age-associated risks such as increased visceral body fat, free radical accumulation, and mitochondrial dysfunction. • bodyweight – various studies report that body mass index (BMI) correlates to the number of pro-inflammatory cytokines secreted. Pro-inflammatory cytokines are the cell signalling molecules that aid cell to cell communication in immune responses and stimulate the movement of cells towards sites of inflammation, infection, and trauma.6 • diet – diets that include high amounts of saturated fat, trans fats, or refined sugar. • smoking - cigarette smoking is associated with lowering the production of anti-inflammatory molecules and inducing inflammation. • chronic stress and sleep disorders – both physical and emotional stress is associated with inflammatory cytokine release.7

• persistent infections.9

The role of diet in inflammation The foods you eat can have a large impact on chronic inflammation. Some foods promote inflammation, whereas others are known to have anti-inflammatory properties. Your GP will be able to advise you on dietary changes if they are recommended for your specific issue. Some of the foods that have anti-inflammatory properties are leafy greens, fatty fish, fruits, and tomatoes. Micronutrients, magnesium, vitamin D, vitamin E, zinc and selenium are also associated with anti-inflammatory benefits. Some of the foods that can lead to increased inflammation are fried foods, processed meats and refined carbohydrates like white bread and pastries.10 Therefore, a reduction in packaged foods, particularly those containing trans fats, and processed seeds and vegetables should be reduced where possible.11 As inflammation is a major complicating factor in many diseases such as diabetes, cancer, depression, etc., being aware of the causes and the lifestyle changes you can make are vital. Positive lifestyle and dietary changes also reduce many other health risks and help improve your general quality of life.

Chronic Inflammation: https://www.ncbi.nlm.nih.gov/books/NBK493173/ Everything you need to know about inflammation: https://www.medicalnewstoday. com/articles/248423#types-and-symptoms 5 Understanding and Managing Chronic Inflammation: https://www.healthline.com/ health/chronic-inflammation#causes 6 Cytokines, Inflammation and Pain: https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC2785020/ 7 Chronic Inflammation: https://www.ncbi.nlm.nih.gov/books/NBK493173/ 8,9,10 Understanding and Managing Chronic Inflammation: https://www.healthline. com/health/chronic-inflammation 1,3,11 2,4

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Perks and Pitfalls of Procrastination WHETHER YOU ARE AVOIDING A TASK AT WORK, MAKING AN IMPORTANT CALL, OR FINALLY TRYING THAT NEW EXERCISE CLASS, PROCRASTINATION IS SOMETHING EVERYONE HAS EXPERIENCED. WHEN USED EFFECTIVELY PROCRASTINATION CAN BE HELPFUL. THE KEY IS LEARNING HOW TO HARNESS PROCRASTINATION, SO IT DOESN’T TURN INTO ANXIETY OR BECOME A LONG-TERM ISSUE – OUR GUIDE TO PROCRASTINATION IS HERE TO HELP.

Are you a procrastinator? You likely already know the answer! Self-confessed procrastinators are usually well aware of the behaviour and may even associate it as one of their key personality traits. Or maybe you’re in procrastination denial? Either way, there are many tell-tale signs if you are a procrastinator. Some common procrastination behaviours include: • frequently not returning emails or phone calls promptly • delaying making decisions, even when you have all the information required • regularly saying “I’ll do it tomorrow” or “I’ll just do this first” • when deadlines are approaching you spend your time doing less urgent tasks

• autonomy and control – when you avoid a schedule imposed by other people it can potentially make you feel more in control of your time, which, depending on the situation, creates positive feelings. • creative problem solving – when you’re avoiding a task your subconscious may still be thinking about it. You can likely think of a time where this has happened, and an innovative or creative new idea has popped into your mind. Creative thinking works in mysterious ways and having this time to let your mind wander and come back can bring an idea that wouldn’t have otherwise come to you.

• waiting until you are ‘more inspired’ or ‘in a different mood’ before you start something important

There is of course a flipside to most of these positive benefits, and many have a mixture of positive and potentially negative outcomes. Only you will know if procrastination is helping or hindering you, and if your habits may be leaning more towards feelings of anxiety.

• when faced with a complicated task you avoid getting started on the first step

Procrastination versus anxiety

• regularly rushing to complete tasks on time

Benefits of procrastination If there is one thing a procrastinator likes to hear, it’s that procrastination can be beneficial at times. Some ways procrastinating can be positive include: • time to think – when you are delaying action or decisionmaking this gives you time to think before acting. In some situations, this can be helpful and allow time to gather more information and make a better decision. • increased focus – if you have been procrastinating and your deadline is now looming, it can help to put your mind into a state of high focus, as the time pressure can mean you stop focussing on anything else except the task at hand. This can give clarity and make decision-making easier. • getting more done – at times when you’re procrastinating you will complete a range of other tasks, whether that is filing away the emails in your inbox or cleaning your home. Other tasks can feel easier, and you may welcome doing them if you are avoiding a larger job.

If procrastination is getting the better of you and causing issues in your personal or professional life or stopping you from reaching goals and achieving what you set out to do, it may be worth seeking help. While the irony of suggesting that a procrastinator take action is not lost, and it may not lead to immediate change, it is well worth being self-aware and using the motivation to improve your day-to-day to inspire change. Ask yourself how procrastination is benefitting you, and in what way may it be harming you.

Helping ease procrastination It’s important to keep in mind how good you feel when you get things done, in order to remain action and outcome focussed at times when this is important in your life. When you accomplish something and relax afterwards you can truly enjoy that downtime, as opposed to having fun first and not fully being present because you know in the back of your mind that you’re delaying something important. Delaying gratification and getting the hard things done first allows you to have a good balance of work and play, and truly enjoy both these parts of life.

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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

Monitor respiratory conditions Pre/post-exercise Pre/post-operative conditions Always read & follow the instructions for use & health warnings. Consult your health professional to evaluate the readings.

How does it work? Most standard blood tests only take a few minutes to perform and will be taken at a pathology collection centre. Some tests require you to fast in preparation so it’s important to check with your GP if there is anything special required beforehand. The blood sample will be taken from a blood vessel in your arm. To do this a tight band (tourniquet) is fastened around the upper arm. This will squeeze the arm and temporarily slow the flow of blood and make the veins swell, making it easier for a sample to be taken.1 A small amount of blood will be taken and sent to a pathology service for analysis. Some people may get dizzy or faint from a blood test; if you can, it can be helpful to arrange for someone to help you get home afterwards. Alternatively, drinking plenty of water and staying seated for a while before you drive home can help you feel better after your blood is taken. If this is something you’ve experienced during a prior blood test, inform the health care professional who is carrying out the test so they are aware of this and can make you feel more comfortable.

What are the standard tests? • Full Blood Count (FBC) – looks at red blood cells, white blood cells and platelets, and helps to diagnose anaemia, infection, and blood clotting • Blood glucose – this measures your blood sugar levels at a particular time, and can be used to check for or monitor diabetes

Beginner’s Guide to Blood Tests A BLOOD TEST CAN BE USEFUL IN PROVIDING INSIGHT INTO YOUR GENERAL HEALTH AND MONITORING OR DIAGNOSING A VARIETY OF HEALTH CONDITIONS. IF YOU HAVE EVER WONDERED HOW BLOOD TESTS WORK AND WHAT THE BENEFITS ARE, WE’VE PUT TOGETHER A BEGINNER’S GUIDE TO UNDERSTANDING BLOOD TESTS.

One of the clear benefits to blood testing is to monitor your health and help detect early warning signs of disease or illness. Standard blood tests can show your levels of various vitamins and minerals, which means you can see if you have a deficiency and may need to eat more of certain foods or consider supplementing your diet with vitamins. Being tested at routine intervals will help you understand how your body changes over time and allow you to make informed decisions based around your health.

• Cholesterol and lipids – checks cholesterol and other fats in your blood • Calcium, folate, iron studies, magnesium, vitamin D, vitamin B12 – shows how much of each vitamin or mineral is in your blood and can indicate if you have a deficiency • C-Reactive protein – checks for inflammation or infection • Kidney, liver, thyroid functioning • Testosterone and oestrogen • Human chorionic gonadotropin (hCG) – used to confirm or monitor a pregnancy2 Your GP will be able to tell you what types of tests are covered by Medicare, and if there are any additional tests that may be beneficial for your needs.

What happens after the test? Once you have had your blood taken it will be sent to the lab for testing. Your GP may only contact you if something has been detected that is abnormal in your results; if you would like to keep a copy or see your results it’s best to check in with your GP and request this. The pathology that collected your blood may also send you your results. To get an understanding of your results, you will need to speak with your GP as they will be able to do a thorough analysis that considers various aspects of your health, such as age, sex, lifestyle and medical history. This is important as while there are standard markers, a result considered ‘normal’ may vary from person to person depending on their health. The Benefits of Having a Blood Test: https://dualityhealth.co.uk/the-benefits-ofhaving-a-blood-test/ 1

Blood tests A-Z: https://www.healthdirect.gov.au/blood-tests-a-z

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Let’s Talk About Ovarian Cancer WITH THE OVARIAN CANCER RESEARCH FOUNDATION (OCRF) RAISING AWARENESS AND EMPOWERING WOMEN WITH THE EDUCATION AND TOOLS TO LEARN ABOUT SIGNS AND SYMPTOMS OF OVARIAN CANCER IS ONLY ONE PART OF IMPROVING OUTCOMES FOR WOMEN WHO ARE DIAGNOSED. THE OVARIAN CANCER RESEARCH FOUNDATION (OCRF), AUSTRALIA’S LEADING INDEPENDENT BODY DEDICATED TO FUNDING NATIONAL OVARIAN CANCER RESEARCH, SHARES JUST HOW IMPORTANT IT IS TO FIGHT THIS DEADLY DISEASE IN THE LAB AND WHY RESEARCH COULD SAVE LIVES.

About ovarian cancer Ovarian cancer kills three women in Australia every day, making it the most lethal gynaecological cancer. This year, approximately 1720 Australian women and girls will be diagnosed with ovarian cancer and in five years’ time, only 826 will still be alive. This is a result of the poor survival rates. Ovarian cancer symptoms are often vague, and many women have no apparent symptoms until the cancer has spread – and in most cases it’s too late to treat effectively. It’s common for both women and their doctors to mistakenly attribute the innocuous symptoms to common female complaints, and delay taking further steps. Ultimately, this results in many women being diagnosed when they are at the advanced stages of the disease, significantly reducing survival rates. Signs To Look Out For • Vague abdominal pain or pressure. • Feeling of abdominal fullness, gas, nausea, indigestion—different to your normal sensations. • Sudden abdominal swelling, weight gain or bloating.

• Persistent changes in bowel or bladder patterns. • Low backache or cramps. • Abnormal vaginal bleeding. • Pain during intercourse. • Unexplained weight loss. If you are experiencing a combination of several of these symptoms, contact your GP for a consultation.

The facts • Risk factors include age, reproductive history, having endometriosis, and lifestyle and hormonal factors. • Recent research suggests that many ovarian cancers start in the fallopian tubes. • The most common types of ovarian cancer are epithelial (arising in nine out of 10 cases), germ cell and stromal cell. • About 10-15% of women diagnosed with ovarian cancer are found to have one of the BRCA gene mutations or other similar genes mutations. • The five-year survival rate for ovarian cancer is just 48%, compared with 91% for breast cancer, 83% for uterine cancer and 71% for cervical cancer.

• While other cancers can be diagnosed by effective screening at an early stage (e.g. cervical cancer by Pap smear or breast cancer by mammography), an early detection test for ovarian cancer does not exist. Despite the tragic human cost in terms of women and girls’ lives lost and families devastated, ovarian cancer research remains critically underfunded. As a result, little progress has been made in the last 45 years to prevent, detect, and treat ovarian cancer. This is unacceptable. The OCRF relies on brave women living with ovarian cancer to tell their stories. But, with such a low survival rate, most do not live very long. This terrible reality reflects the neglect the OCRF has seen in ovarian cancer research funding for almost half a century. Improvements in survival rates for breast cancer came from dedicated research, early detection tests, public campaigns, and advocacy. We, as a community, should be proud that the federal government and Australians were steadfast in standing up for women with breast cancer – now it’s ovarian cancer’s turn. Raising awareness alone is not enough to save lives.

About the OCRF and their mission

Siobhan O’Sullivan’s Story

The Ovarian Cancer Research Foundation (OCRF) is fighting this deadly disease in the lab, by funding research that will have the greatest impact on the largest number of Australian women and girls. Their research helps those living with ovarian cancer today – and will save the lives of mothers, daughters, sisters, and friends tomorrow.

In August 2020, I was diagnosed with ovarian cancer.

Their vision is every woman, everywhere – free from the threat of ovarian cancer. The lack of an early detection test remains the biggest barrier to improving survival rates. While there are screening tests for early detection of breast and cervical cancer, a cervical screening test does not detect ovarian cancer. And there’s nothing (yet) to detect ovarian cancer in its early stages. Ovarian cancer kills women and girls in the prime of their lives, and for almost half a century, these tragic outcomes have gone unchallenged. Early screening could save the lives of more than 8000 Australian women and 1.3 million worldwide, over a decade. The OCRF is the largest funder of early detection research in Australia, but they can’t keep doing it alone. History shows that where communities, governments and industry come together, big improvements in survival rates can be realised and countless lives saved. While ovarian cancer has been left behind, a focus and funding uplift can make it the success story of the next generation. For our best shot at improving the chances of surviving this deadly disease, our collective challenge is to move the fight beyond researchers in the lab to more funding from the government, corporate citizens, and communities. To learn more or to take action in support of women facing ovarian cancer, visit ocrf.com.au

Before then, I was a very (seemingly) fit and healthy person – I participated in boot camp three times a week, I also walked regularly, I had been vegan for more than 20 years. But, in mid-July 2020, I started to feel generally unwell. I told people that I was ‘out of sorts’. At that time my father was very unwell and close to death and I was visiting him every second day. I assumed that I was feeling stressed because of my father’s situation. I went to my GP, who told me I was probably suffering from constipation. I accepted that diagnosis, even though I do not normally suffer from constipation. I remember saying to the doctor ‘but I am going to the toilet without any trouble’. She told me to go home and take laxatives. That weekend I felt worse by the day. I stayed in bed and made an appointment to see a different GP on the Monday. I wasn’t in pain over the weekend but I felt a generalised feeling of being unwell. My abdomen was also bloated. I didn’t think that was significant as my abdomen had been feeling ‘thicker’ for a few months; I assumed I had put on a little bit of weight during COVID. On Monday 3 August, I saw another GP in the morning and by this time, I was really not feeling like my normal self. When I got to the doctor’s office I started crying and asked him to help me. I told him that something was very wrong. He said that he would start by assuming I have something seriously wrong and work backwards from there. He told me that it would probably end up being something minor, perhaps irritable bowel.

Regardless, he started by testing for the serious things and sent me for a blood test. That same afternoon he phoned me and said that my blood test results were showing that something was seriously wrong and that I should go to the emergency department at Royal Prince Alfred (RPA), my nearest hospital, ASAP. He said that I should pack an overnight bag as they would not let me leave until they figured out what the problem is. At RPA they ran more blood tests and performed at CT scan. In the early evening, one of the emergency room doctors came to see me. He said that they knew what was wrong and that my life was going to ‘change forever’. I asked what it was, and he said, ‘ovarian cancer’.

Dr Siobhan O’Sullivan is Associate Professor of Social Policy and Research at UNSW Sydney. Her research has focussed, among other things, on animal welfare policy and the welfare state. She is the author of ‘Animals, Equality and Democracy’ and a co-author of ‘Getting Welfare to Work’. Her latest co-authored book, ‘Buying and Selling the Poor’ has just been published with Sydney University Press. She produces a regular podcast entitled ‘Knowing Animals’. Siobhan was diagnosed with ovarian cancer in August 2020. She is an ovarian cancer patient. She is chemo-resistant and now on the Ignite drug trial being run at Prince of Wales. Her ovarian cancer is aggressive, and remission is very unlikely. Siobhan became an OCRF Ambassador in early 2021 and is an advocate for greater knowledge and investment in ovarian cancer.

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Healthy Meal Hacks THE ADAGE ‘WHERE THERE IS A WILL THERE IS WAY’ RINGS TRUE WHEN IT COMES TO PLANNING AND CREATING HEATHY MEAL OPTIONS. LIKE MOST THINGS, PRACTISING AND REFINING AS YOU GO ALONG CAN HELP YOU GET INTO A GOOD ROUTINE THAT WORKS FOR YOU. HERE ARE SOME OF THE BEST HEALTHY MEAL HACKS YOU CAN START TRYING TODAY.

Meal preparation Meal preparation, or meal prep for short, is all about spending time preparing food in bulk so you can save time on cooking later. This can be especially helpful if you have a particularly busy week coming up and know preparing, cooking, and cleaning up will be the last thing you feel like doing. It’s during these times that many of us resort to expensive and less than optimal food choices whether that’s fast food or takeaway from a restaurant. The most common ways to meal prep include: • Batch cooking where you make large portions that you can freeze or have over the next few days, e.g., curries, stews, and soups. • Prepping ingredients by chopping, boiling, peeling, roasting etc. in bulk so that these can form the basis for meals during the week. For example, roasting vegetables and steaming rice in advance and then simply grilling a piece of fish to accompany the meal on the day. • Portioning individual meals by purchasing multiple glass or reusable plastic containers and adding one serving to each so you can grab a container and take it with you on-the-go.

Recipe organisation It’s amazing how you can make a recipe regularly and then be standing in the grocery store struggling to remember what the ingredients are, or getting home only to find you’ve forgotten the most important ingredient. The best way to avoid this happening is to store your recipes, either on an app or in a handy, portable format. There are many apps available that can help to keep track of recipes and make it easier to pull together shopping lists. If apps are not your thing, you can create a folder in the notes section of your phone with a note for each recipe that includes a list of ingredients you can easily refer to. Or even write recipes down in a small notebook and keep it in your bag for reference when needed. If you currently have recipes everywhere from your laptop, to saved links, endless books, and emails, it’s time to consolidate. We’re lucky to have access to so many recipes online, however this can be counterproductive when we get lost in decisionmaking as this endless choice can add to feeling overwhelmed with preparing healthy food. To get started try following this process: • Gather all your recipes together in one place. • Group your recipes based on format e.g., printed, social media (like Pinterest or Facebook) and website content.

• Declutter your recipes – there are bound to be many that you no longer need. • Categorise your recipes – depending on your cooking style and abilities you may wish to break your recipes down into categories like preparation time, cooking method or cuisine. • Choose a method for organising your recipes – there are pros and cons for organising recipes digitally and physically; it’s up to you to decide which method you prefer.

Quick and easy options It can be helpful to remember that every meal you make doesn’t need to be extravagant and involve many different ingredients. While it is important to have a healthy balance by choosing all kinds of food to get a good coverage of essential vitamins and minerals in your diet, you can still achieve this through basic meal ideas. Some meal ideas that take five minutes or less to prepare include: • avocado on toast – add salt, pepper, and lemon juice for extra flavour • porridge with chopped banana, honey, and cinnamon (yes, you can have porridge for dinner!) • grilled cheese and tomato sandwich on wholegrain bread • pre-made soups • omelette with chopped cherry tomatoes, broccolini and grated cheese • chopped fruit with nuts and yoghurt • canned tuna with a pre-made salad

Pre-made meal services You may be interested in trying out a pre-made meal service as one of your options. This could be something that you use temporarily, for only a few meals each week, or it may become a long-term fixture in your meal planning. There are services that deliver fresh ingredients for you to prepare yourself or bring meals that are ready to ‘heat-and-eat’. Meal services can be useful in reducing food waste, simplifying healthy eating, increasing convenience, and potentially saving money. Ultimately the best way to get into a good flow of preparing healthy homemade food is going through the process of trial and error to find out what works best for you. Remember to keep focussed on why you’re aiming to learn these skills: to create a healthier and happier you!

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VITAMINS & SUPPLEMENTS:

What’s Trending? THE COVID-19 PANDEMIC SHIFTED THE FOCUS ONTO VITAMINS MORE THAN EVER BEFORE, WITH THE NUTRITIONAL SUPPLEMENT INDUSTRY EXPERIENCING ITS HIGHEST GROWTH IN OVER TWO DECADES IN 2020.1 WE SHARE SOME OF THE MOST POPULAR VITAMINS ON EVERYONE’S SHOPPING LIST.

Vitamin D

Multivitamins

Often referred to as the sunlight vitamin, vitamin D is key in ensuring adequate bone growth and development. When you are low in vitamin D you may experience fatigue, muscle weakness and bone pain. A vitamin D deficiency has also been linked to a range of severe health issues like heart disease, various cancers and stroke.2 Many rely on vitamin D supplements during the Winter months to help compensate for less exposure to sunlight during this time, particularly when working inside during daylight hours. While the best source of vitamin D is the sun’s UV rays, it is vital in Australia to also balance gaining adequate sun exposure with appropriate sun safety.

There are multiple factors to consider when choosing multivitamins, including why you want to take one, your current dietary intake, and your specific health needs. The clear benefit of a multivitamin is that it offers one simple capsule that includes many essential vitamins that you may wish to take as a supplement to your diet. There are many multivitamins on the market and discussing which may be best for you with your healthcare professional will ensure you are only taking what is necessary for your particular needs.

Magnesium As the fourth most abundant mineral in the human body, magnesium is critical to the health of your body and brain.3 When you are low in magnesium this can cause twitches, tremors and muscle cramps, fatigue and more.4 Low magnesium levels are also found to be linked to an increased risk of depression.5

Beauty support Beauty and skin care supplements continue to grow in popularity. According to Google Ads, search enquiries for collagen increased 33% from March 2020 to December 2020!9 While diet and exercise are key to looking and feeling great, there are many beauty-boosting ingredients from collagen to hyaluronic acid which can help support skin and beauty treatments.

Vitamin C

Stress Support

Vitamin C, also known as ascorbic acid, has several important functions such as aiding in wound healing and helping maintain cell health.6 Vitamin C cannot be stored in the body, which means it must be obtained from diet or supplements on a daily basis.7 Some foods high in vitamin C include oranges, strawberries, kiwi fruit, kale and broccoli.

Stress affects all systems of the body and can therefore affect health and quality of life in numerous ways. Supporting a healthy stress response in the body will impact your energy levels and productions, general health and wellbeing and nervous system function and health. To help aid this, you can explore the option of supplements that support mental health and are linked to lower levels of stress and anxiety.

Vitamin B12 Vitamin B12 plays an essential role in the making of red blood cells, as well as the proper functioning of your nervous system.8 Low vitamin B12 can cause a range of issues, including leading to vitamin B12 deficiency anaemia. As vitamin B12 is only found in meat and dairy foods, if you are following a vegan diet, you may require supplements.

Zinc Our bodies’ immune response and effectiveness in fending off colds and infections relies on the presence of many micronutrients. Zinc is an essential mineral that your body does not make on its own and plays a crucial role in ensuring immune system function. Zinc is found in every cell in the body and supports cell division, cell growth, wound healing, and the breakdown of carbohydrates.

Omega-3 Having subpar levels of essential fatty acids can cause a host of symptoms in the body such as memory, concentration and attentiveness difficulties, joint pain and stiffness, and skin issues. Omega-3 is vital as the body only obtains fatty acids EPA and DHA from food; it cannot produce it on its own. Some of the best food sources for omega-3 include oily fish, nuts and seeds.

The best way to maintain your vitamin and mineral levels is to eat a healthy, balanced diet, however vitamins can offer support when you are unable to meet the required amounts through your diet. Too many of certain vitamins and minerals can cause issues, just as too few can greatly contribute to health problems. A blood test can show if you’re not getting the right amount of a certain vitamin or mineral. It’s important to select a variety of healthy foods which offer different vitamins and minerals that can support your body’s healthy development, overall wellness, and help prevent disease. Speak to your GP or local Blooms The Chemist Pharmacist about whether supplements may be right for you.

The Top 7 Vitamin and Supplement Trends of 2021: https://www.healthline. com/nutrition/vitamin-supplement-trends 1,9

Vitamin D deficiency: https://www.healthdirect.gov.au/vitamin-d-deficiency

10 Evidence-Based Health Benefits of Magnesium: https://www.healthline. com/nutrition/10-proven-magnesium-benefits 3,5

7 Signs and Symptoms of Magnesium Deficiency: https://www.healthline.com/ nutrition/magnesium-deficiency-symptoms 4

6,7 8

Vitamin C: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-c/

Vitamin B: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/

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The Power Of Leafy Greens LEAFY GREEN VEGETABLES ARE A POWERHOUSE OF NUTRITION FILLED WITH VITAMINS, MINERALS AND FIBRE THAT CAN OFFER NUMEROUS HEALTH BENEFITS.1 THERE ARE SO MANY WAYS TO GET YOUR DOSE OF GREEN GOODNESS, BUT WHEN IT COMES TO SIMPLICITY AND MAXIMUM NUTRITION WITHOUT THE HASSLE, GREEN SMOOTHIES ARE ONE OF THE BEST GO-TO OPTIONS. As we move into the cooler months it is common to start increasing the amount of hearty warm dishes in your diet and favour heavier comfort food. Green smoothies can be a helpful way to continue fitting a good number of fresh fruits and raw vegetables into your diet. The bright green colour may appear intimidating for those yet to try one but you may be surprised to find that when you mix in a variety of fruits, the green vegetable taste becomes mild and the sweetness from the fruits balances out the flavour.

Top tips • Fortunately, many leafy greens can be found in the grocery store all year-round. Some common green leafy vegetable options include kale, spinach, celery, romaine lettuce and parsley. You can choose to mix multiple greens together in the same smoothie or only include one. • Blending your greens with cold water from the fridge or using room temperature water and adding ice cubes helps neutralise the flavour if you are getting used to the new taste of green smoothies. • Adding bananas or avocado can bring a nice thickness to the smoothies, as opposed to using fruits like oranges where the result will be more watery. • You can blend your fruits and greens together with a variety of liquids, e.g., water, soy milk, coconut milk, dairy milk or juice.

• Try having a green smoothie as a pre-dinner snack and then enjoying something warm and comforting. Think of your green smoothie as the entrée and that nice bowl of pasta as the main. • Another benefit to green smoothies is that no recipes are required unless of course you prefer following a set recipe. You can enjoy trying different combinations of greens and fruits to see what you like most whilst getting variety.

Recipe combination ideas • Kale, banana, orange, water, and ice • Spinach, banana, fresh or frozen mango, plant-based milk, and ice • Celery, baby spinach, pineapple, mango, water, and ice • Avocado, banana, kale, blueberries, plant-based milk, and ice • Peaches, romaine lettuce, banana, water, and ice • Oranges, strawberries, spinach, celery, plant-based milk, and ice As well as green smoothies, there are many ways to add greens into recipes and make the most of the many health benefits. Try leafy salads, stir-fries, and spinach wraps. Small changes like adding in green smoothies to your regular diet can make a large difference your overall vitamin and mineral intake – it’s time to start blending! https://www.healthline.com/nutrition/leafy-green-vegetables

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EFFECTIVE RELIEF for dry, chesty and kids coughs SOOTHES dry coughs & CLEARS congestion in chesty coughs CONVENIENT use every 6-8 hrs* These medicines may not be right for you. Read the label before purchase. Follow the directions for use. If symptoms persist, talk to your health professional. *Dosing per product varies. Refer to label for instructions.

MAT-AU-2200181 Jan 2022

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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Bathing Baby BATH TIME WITH YOUR BABY CAN BE A GREAT WAY FOR BOTH OF YOU TO WIND DOWN AND ENJOY A CALMING, RELAXING RITUAL WITHOUT THE USUAL DISTRACTIONS. FROM ABOUT THE AGE OF THREE MONTHS, A BATH TWO-THREE TIMES A WEEK IS ENOUGH TO KEEP BABY CLEAN.1 HOWEVER, IF BABY ENJOYS BATHS YOU CAN BATHE BABY ONCE A DAY. READ ON FOR SOME SIMPLE WAYS YOU CAN MAKE BABY’S BATH TIME ROUTINE MORE ENJOYABLE.

• A gentle, soothing massage can increase bonding and help baby relax.2 Try using your fingertips to lightly and gently stroke and massage baby’s arms and legs. Make sure baby is supported throughout and you’re able to hold them in the right position. • If baby can sit up in the bath, you could try reading bath books together, or ask another family member to read aloud whilst you bathe baby. Reading with babies “promotes brain development and imagination, develops language and emotions, and strengthens relationships”.3 • Singing to baby is another great way to develop their language skills, increase bonding, and soothe through the sound of your voice. • Engage baby in active play; babies LOVE bubbles, however many bubble bath formulas contain synthetic detergents which can strip the skin of its natural oils. Try a natural formula like MooGoo’s 2-in-1 Bubbly Wash for a gentle alternative. A combination of soothing colloidal rice bran and naturally derived cleansers get the job done gently and of course, also brings the bubbles! Visit your local Blooms The Chemist to shop the range of MooGoo products. Family-owned and Australianmade, all MooGoo’s products are designed to care for the skin and scalp using high quality, natural and edible ingredients. 1 Bathing a baby: https://raisingchildren.net.au/babies/health-dailycare/hygiene-keeping-clean/baby-bath-time 2 Babies: massage: https://raisingchildren.net.au/babies/health-dailycare/massage 3 Reading and storytelling with babies and children: https:// raisingchildren.net.au/babies/play-learning/literacy-reading-stories/ reading-storytelling

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feel relieved feel Helps relieve the symptoms of mild to moderate eczema* HELPS REPAIR THE SKIN BARRIER

SIGNIFICANTLY INCREASES SKIN HYDRATION1

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*Eczema requires diagnosis by a medical practitioner.

1. Spada F, Harrison IP, Barnes TM, Grieve KA, Daniels D, Townley JP et al. Dermatol Ther. 2021;34(4):e14970. doi:10.1111/dth.14970. QV Dermcare Eczema Daily Wash and Daily Cream were used together. Study sponsored by Ego Pharmaceuticals Pty Ltd (n=100 adults).

AC-000234

Always read the label. Follow the directions for use. If symptoms persist, worsen or change unexpectedly, talk to your health professional.

Five Tips To Ease Post-Workout Pain ARE YOU FEELING THAT POST-WORKOUT BURN? WHILE SORE MUSCLES ARE NORMAL AFTER A CHALLENGING WORKOUT, YOU CAN ALSO LEARN TECHNIQUES TO HELP MINIMISE PAIN AND RECOVER MORE QUICKLY. HERE ARE OUR TOP FIVE TIPS TO BOOST MUSCLE RECOVERY AND HELP YOU STAY ON TRACK WITH YOUR FITNESS GOALS.

3. Massage

WHAT CAUSES THE PAIN? The muscle discomfort you’re experiencing is referred to as delayed onset muscle soreness, or DOMS. When you perform high intensity exercises it can cause tiny, microscopic tears in your muscle fibres, which your body responds to by increasing inflammation.1 It is this process that can lead to DOMS.

1. Stretching before and after If you’re working with a personal trainer or completing online exercise videos you likely have the opportunity to follow along with a series of stretches before and after your workout. It is so important not to skip this step. A warmup stretch prepares your body for exercise, and a cool-down stretch can help reduce lactic acid build-up, reducing your chance of muscle cramps and stiffness.2

2. Light movement If your muscles hurt, it seems logical to want to avoid any further exercise and movement. Unless your pain is very severe, you are likely doing yourself a disservice and making the pain and stiffness worse. Gentle movement that keeps your muscles moving, like yin yoga or some low-intensity walking, or swimming, can help to lessen the soreness.3

While you may not be able to indulge in a professional massage after every workout, purchasing some massage oil and learning self-massage techniques can really help. Investing in a foam roller and using it post-workout may also be of benefit.

4. Heat and cold therapy Using heat, cold or a combination of both can be an effective way to treat muscle pain. The general recommendation is to use ice for acute injuries or pain, inflammation or swelling, and opt for heat if you have muscle pain or stiffness.4 If either treatment makes the pain or discomfort worse, stop it immediately.

5. Rest If the ache becomes borderline painful or even incapacitating, it is time to listen to your body, and slow down before building up again to more challenging exercises. Taking rest days between challenging workouts and choosing different days to focus on different muscle groups also allows your body time to heal. If your muscle soreness is persisting, it’s best to seek advice from a healthcare practitioner for more treatment options that could benefit you. What Is Delayed Onset Muscle Soreness (DOMS) and What Can You Do About It?: https://www.healthline.com/health/what-is-delayed-onset-muscle-sorenessdoms-and-what-can-you-do-about-it#causes 1, 3

16 Cooldown Exercises You can Do After Any Workout: https://www.healthline. com/health/exercise-fitness/cooldown-exercises#benefits 2

Treating Pain with Heat and Cold: https://www.healthline.com/health/chronic-pain/ treating-pain-with-heat-and-cold 4

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What are Warts? WARTS ARE CAUSED BY THE HUMAN PAPILLOMAVIRUS (HPV). HPV IS CONSIDERED QUITE COMMON, WITH MORE THAN 150 TYPES, INCLUDING SOME STRAINS WHICH ARE ACQUIRED THROUGH SEXUAL CONTACT.1 HOWEVER, MOST STRAINS OF HPV ARE TRANSMITTED THROUGH SKINTO-SKIN CONTACT OR INDIRECTLY THROUGH CONTAMINATED SURFACES.2 OUR IMMUNE SYSTEMS REACT DIFFERENTLY TO DIFFERENT VIRUSES, MEANING SOME PEOPLE WHO COME INTO CONTACT WITH HPV MAY NEVER DEVELOP SYMPTOMS. Common warts (verruca vulgaris) are characterised by small, usually colourless lumps of skin and most often develop on the fingers, hands and feet. They tend to occur in school-aged children but can develop at any age.

Wart-Off Stick 5g

Wart-Off Pen 2g

• • • •

Treatment for common and plantar. Easy to apply. No messy liquids. A convenient way to remove and destroy wart tissues.

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.

A precise and targeted wart remover. Fast and effective. No messy liquids. Blue gel for precision targeting.

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.

Treatment Options See your GP if your wart is painful or seems infected, occurs on the face, genitals or feet, you have multiple warts, or you are pregnant or planning a pregnancy. Treatment options can include those performed by a doctor or athome treatments. Common at-home treatments include gels or liquids applied to the wart and it is recommended to take a consistent approach to treatment, which can sometimes take weeks to work. Visit your local Blooms The Chemist for more information. Common warts: https://www.mayoclinic. org/diseases-conditions/common-warts/ symptoms-causes/syc-20371125 1

Wart-Off Paint 6ml

Wart-Off Freeze 38ml

• A treatment paint for common and plantar warts. • Destroys wart tissues. • Special pinpoint applicator for targeted treatment.

• • • •

ALWAYS READ THE LABEL AND FOLLOW THE DIRECTIONS FOR USE.

A cryotherapy spray treatment for warts. Suitable for children over four years. Easy to use. Innovative treatment for the removal of warts on the hands and feet.

How to treat warts: https://www.healthdirect. gov.au/wart-treatments 2

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Eco-Conscious is our Present & Future OUR PLANET HAS FINITE RESOURCES, AND OUR ACTIONS HAVE AN IMPACT ON THE ENVIRONMENT, ITS WILDLIFE, AND OUR FUTURE GENERATIONS. EARTH DAY IS CELEBRATED ON APRIL 22 EACH YEAR AND IS A REMINDER THAT THE TIME IS NOW TO CONTINUE MAKING COLLECTIVE CHANGES ON A GLOBAL SCALE TO CREATE BETTER OUTCOMES FOR OUR PLANET’S HEALTH AND ALL ITS INHABITANTS.

What is Earth Day? Earth Day’s mission is to “diversify, educate and activate the environmental movement worldwide.”1 We are reminded that as individuals our actions and the businesses we support are our vote for the future that we want to see and be part of. By raising awareness and putting a spotlight on all the environmental issues facing our collective future, Earth Day empowers each of us to fight for change and enact changes in our own lives. For more information and ideas on how to participate, visit earthday.org.

Planet health is our health We may each be a small part of the collective and at times it can feel like our changes don’t make a difference. However, the reality is that by being self-responsible and doing what is in our control to help create a better future, together we have a positive impact.

Passionate about reducing their environmental impact, the North Perth team – led by Pharmacist-owner Colin Willis – strongly believes that pharmacies and retailers should take responsibility for the products they sell and find innovative solutions to leave the world a better place. Two major steps the team have taken towards an eco-conscious pharmacy include: • introducing over 400 eco-friendly products that contain no or minimal plastics, and where possible are Australian owned and made, and vegan and cruelty-free. This includes everything from eco toothbrushes and compostable bin bags to coconut cleaning brushes and reusable razors. • a recycling station at the front of the store for collecting a range of difficult to recycle products which can’t go into the ordinary yellow council recycling bin, from toothbrushes to disposable face masks and medication blisters.

If our individual health is dependant on the health of our planet, we are deeply interconnected with each other’s future. The natural world is more than just beauty; it’s our water, fresh air, liveable climate temperatures, and food source. A healthy earth is necessary to support every facet of our lives from careers and livelihoods to mental health and survival.

Zero Waste movement The Zero Waste movement may appear to be a lifestyle for social media influencers and only possible for those who live outside the mainstream. However, the ideals behind this movement show us that everyone has power and aiming towards zero waste does not mean we have to be perfect to make a positive impact. According to zerowasteaustralia.org, Zero Waste can be defined as:

“...designing and managing products and processes to reduce the volume and toxicity of waste and materials, conserve and recover all resources, and not burn or bury them. Implementing Zero Waste will eliminate all discharges to land, water, or air that may be a threat to planetary, human, animal or plant health.” 2 There are many ways we can begin to work towards this way of living on a personal level. Some of the top tips to starting out on a Zero Waste journey include: • reusable coffee cups and water bottles • loose leaf tea or plastic-free tea bags – many are unaware that most tea bags are made from plastic! • bamboo toothbrush instead of plastic – bamboo can be completely composted • bar soap instead of bottled • non-plastic grocery and produce bags – try organic cotton. While the possibilities are endless, it can be helpful to start with the basics and build from there, continuing to find creative alternatives.

Eco future of pharmacy At Blooms The Chemist, corporate social responsibility is at the heart of our business’s future and we are answering our community’s desire for more conscious and sustainable consumerism. Blooms The Chemist North Perth recently completed the first phase of a commitment to a robust eco-friendly model by doubling down on minimising carbon footprint, reassessing the products stocked and implementing extensive recycling programs.

Blooms The Chemist North Perth

These changes are just the beginning. While there are many solutions that require creative action and ideas that defer from the mainstream, this continued challenge to improve is both welcomed and vital for the future of pharmacy and all businesses. Together everyone’s actions can help lead us towards better environmental outcomes today and in our future.

About Us: https://www.earthday.org/about-us/

Zero Waste Australia: https://zerowasteaustralia.org/

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Our Team Get to know the team at Blooms The Chemist Baldivis, WA. Joseph My best health advice: Stay hydrated! Many people don't drink enough water during the day; the minimum intake per day should be at least two litres. Some medications can also increase your risk of dehydration due to increased urine output such as diuretics which are commonly used for managing blood pressure or heart conditions. Common symptoms of dehydration can be dry mouth, dizziness or lightheadedness, tiredness, dark urine, headache, muscle cramping and dry skin.

Ellie What I love about being part of Blooms The Chemist:

Suriya

Suriya, Joe, Ellie, Renae

My best health advice: Keep a regular sleep routine. Having a regular sleep routine can help improve poor sleep hygiene which may improve issues like insomnia. When your body is not in a regular sleep pattern, it can be difficult for your body to know when to 'switch off' and can lead to that feeling of lying in bed with a racing mind. If this becomes a regular issue you can become sleep deprived which can increase risk of lack of coordination, poor concentration, headaches, increased blood pressure and heart rate and increased appetite which could lead to weight gain. If you have trouble with sleep on a regular basis, even with a good sleep routine, talk to your local Blooms The Chemist about a sleep study to help determine if you have any other contributing factors such as sleep apnoea. What I love about being part of Blooms The Chemist: We’ve recently become a Blooms The Chemist, and I love that our prices are more competitive and affordable for our patients. I feel like I'm able to offer a better health solution for my patients as I know our prices are great as well as our advice.

I like the different health services that we now offer to our customers. We have so many health services including sleep studies, iron screening, blood glucose checks, blood pressure and cholesterol checks as well different vaccinations. It's a one-stop shop for health checks and services.

Renae What I love about my local community: The people of Baldivis are a very family-focussed community. We have many patients whose entire family come to our stores and know the Pharmacists and owners by name. The family feel makes Baldivis feel very connected and welcoming, it's got great community spirit. I wouldn't want to work anywhere else! What I love about being part of Blooms The Chemist: I’m so excited we’re part of a wider network that gives back to the community and supports charities like Make-A-Wish and Gidget Foundation. It makes it feel like we are back to being a true 'community' pharmacy.

What’s on in your Blooms The Chemist March and April With Winter approaching, now is the optimal time to book in your flu shot to minimise your risk of getting flu this season. For professional advice, products and to book your vaccinations this flu season, visit bloomsthechemist.com.au.

May BLOOD PRESSURE EVALUATION Even if you are in good health, you should check your blood pressure regularly; high blood pressure has virtually no symptoms and, if left untreated, can lead to heart attack or stroke. Pop into your local Blooms The Chemist for a free blood pressure evaluation today.

Ask your local Blooms The Chemist team for more information about our range of Health Services. To find your local Blooms The Chemist or shop online, head to bloomsthechemist.com.au

bloomsthechemist.com.au

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bloomsthechemist.com.au