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livingwell Cosy at yours Close the doors on ills and chills


Caving to cravings

Beat hormonedriven eating




Be vegan and thrive

+ BEAUTY SOLUTIONS Serum secrets • Colouring in for grown-ups • Get lippy

Kiwi herbs for Kiwi families 100% Natural healthcare that works. Locally Grown • Great Tasting • 100% Natural • Safe & Effective

Support your family’s health naturally this winter with Kiwiherb’s trusted herbal range. 4417

Always read the label and use as directed. If symptoms persist consult your healthcare professional. TAPS PP9630. Phytomed, Auckland.

nt Antioxida Boost!


Year round immunity booster


Contents 52


Issue 08 | WINTER 2017



From the editor

44 Family wellness guide


Get to know your pharmacist

48 Battle of the bacteria


Short & sweet

52 Managing migraine

12 Fitness update

57 Beat back pain

17 5 reasons to love probiotics

61 Solutions for dry eyes

19 New loves

63 Sexual health update

21 Cosy up your life and home

65 Ingredients to bring sleep 67 Giveaways

LIFESTYLE 24 Get more veg into your meals


27 Vegan and thriving

71 Winter beauty trends

31 Sugar & spice – medicinal flavour saviours

72 Serum secrets 74 Get lippy

32 Courting change – life after the kids leave

77 Crayons for grown-ups

36 Relationship pitfalls to avoid

79 Vegan beauty


38 Caving to cravings – beat hormone-driven eating

44 ON THE COVER Photography Jessie Casson. Art director Kendyl Middelbeek. Styling Ana Macdonald. Make-up & hair Sharon Laurence-Anderson. Models Madeleine Richards from 62 Models; Winter Illiohan, 4; and Dulcie King-Cole, 3.





ne of my favourite times of day is after the mad rush of dinner and getting school lunches ready for the next morning, when my son is showered and clean and my teenage girls come out of their room. The girls are still attached to their phones, granted, but we’re all relaxed and our bellies are full of food. The fire is glowing and the pets assemble too. I probably have wine. We drape ourselves over the furniture and enjoy a bit of downtime. These evenings make me feel content. There’s no other place I’d rather be, and nothing else I’d rather be doing. Without even realising it my family and I have been practising ‘hygge’ (pronounced hooga), a Danish-inspired approach to living that embraces enjoying the simple things in life. Hygge is often summed up as ‘creating

cosiness’ and it’s a home interior trend that’s been around for a while, but it’s perfectly placed in the arena of health and wellness because it’s ultimately about being kind to yourself. In this issue we share a few different ideas on how to introduce hygge at your place. You’ll also find hygge laced throughout these pages – from tips on how to enhance family meals with good veggies (page 24) through to Dr Ruth Jillings’ story on page 32 about the importance of having outlets in life that make you happy. Hygge has even spilled over into beauty – the trend for hair this winter is warm hygge hues. Now, here’s the disclaimer: hygge encourages the enjoyment of chocolate, but not inhaling entire bars! On page 38 is our story about hormonal eating – something I certainly experience, as do 95 per cent of all women. My family always knows when my period is due because (apart from the irritability) I start gorging on potato chips. Spikes in hormone levels are to blame for my cravings but if, like me, you’re over the bloating and regrets afterwards, the good news is we can do something about it!

Karen Murrell Lipstick in Sugar Rush

Clinicians B Complex Dietary Supplement Tablets

Givenchy Dahlia Divin Eau de Parfum


Take care of your family’s health this winter with our wellness guide on page 44.

Karyn Henger, Editor




CREDITS: Madeleine from 62 Models wears sweatshirt (1) from Seed and pants from Country Road. Dulcie (right) wears top and leggings from Cotton On. Winter wears trackies from KMart and sweatshirt from The Warehouse. Props: Basket (with plant) from Freedom, table (2) and rug (3) from Citta, knitted unicorn toy (4) and teepee (5) from KMart, cushion from Shut The Front Door.





Tangible Logo / standard / reversed / mono


Published by Tangible Media Limited PO Box 77027, Mt Albert, Auckland 1350, New Zealand Editor Karyn Henger Art director Conor Fox Advertising Manager Sandy Fraser Account Director LauraGrace McFarland Publisher Melissa Gardi

Living Well is published for Green Cross Health Ltd, a leading provider of primary healthcare services to communities throughout New Zealand. The company represents around 357 pharmacies under the Unichem and Life Pharmacy brands, 45 medical centres and provides community nursing and home healthcare services. Green Cross Health Ltd Private Bag 11906, Ellerslie, Auckland 1542 Contributors Jessica Campbell, Bryce Carleton, Jessie Casson, Dr Andrew Corin, Paulette Crowley, Dr Tony Edwards, Martin Harris, Shaun Holt, Dr Ruth Jillings, Sharon Laurence-Anderson, Ana Macdonald, Pamela McIntosh, Kendyl Middelbeek, Jennifer Pachiorka, Ban Quillinchi, Dr Jonathan Simon, Judy Turnbull, Victoria Wells. The contents of Living Well are protected by copyright and may not be reproduced in any form without the written permission of the publisher. Opinions expressed in Living Well are not necessarily those of Green Cross Health, the publisher or the editor. Information contained in Living Well is correct at the time of printing and while all due care and diligence has been taken in the preparation of this magazine, the publisher is not responsible for any mistakes, omissions, typographical errors or changes to product and service descriptions over time. Š Copyright 2017 Tangible Media Limited ISSN 2382-249X



NEEDS OMEGA-3s Exclusive Distributor

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PHARMACIST Our local pharmacy is our first port of call when we need to fill a prescription. It also provides essential community health and wellness services, and is somewhere you can go for friendly, credible care and advice

Pharmacists are highly skilled health professionals who care about the health of their community, and oer care and advice for the whole family. As medicine specialists, pharmacists understand medicines including their manufacture, uses, side eects and interactions with food and other medicines. They dispense medicines and help people better understand their conditions and how their medications work. They can provide advice and medications for common ailments such as coughs and colds, pain relief, stomach upsets, allergies and skin problems, and, if need be, refer you to your doctor or nurse. Pharmacists can also provide other services such as flu vaccines and medicines where a prescription was previously needed, for conditions such as urinary tract infections (UTIs), acne and erectile dysfunction, to name but a few.




Unichem and Life Pharmacy have partnered with Parents Centre, a not-for-profit organisation that is the primary provider of pregnancy, childbirth and parent education in New Zealand. With 47 centres nationwide and 90 trained educators they reach over 170,000 families every year. Unichem and Life Pharmacy offers services, products and care and advice that families can rely on to support their health and wellness.



Your pharmacy | U P F RO N T


This season it got easier to get a flu shot; if you are 65 years and older, or pregnant, you can get a free flu shot from selected pharmacies or your doctor or nurse. If you are under 65 there are some health conditions that may entitle you to a free flu shot (see The young and fit get the flu too; if you're 13 years or older you can get your flu shot at selected Unichem and Life Pharmacies. Whooping cough is a serious disease that can have a devastating effect on our babies, as they are not fully immunised in their first year. You can be vaccinated at selected pharmacies for whooping cough if you’re 18 years and older. If you are 28-38 weeks pregnant the vaccine is free from your doctor or nurse. If you are 28-38 weeks pregnant and live in the Waikato your whooping cough vaccine is free from your pharmacist, doctor or nurse.

Unichem and Life Pharmacy stock a wide range of natural skincare and prestige beauty brands as well as fragrances, and their beauty consultants can help you find the best products for your needs, as well as that perfect shade of foundation or lip colour.


• • • •


This is a useful service for people who take multiple medications every day. Your medicines are supplied to you in packs that have the medications already divided up into each day of the week’s allocation. Instead of having to take pills from multiple bottles or packs each day, simply open that day’s requirements. It also makes traveling with medicine easier.

• • • • • • • • • •

• Medicine in packaging that helps you remember when to take it and how much Emergency contraceptive pill Treatment of urinary tract infections (UTIs) without a prescription Treatment of moderate acne Vaccinations against flu, whooping cough, meningococcal disease and shingles Stop smoking programmes Weight management support Blood pressure testing Cholesterol testing Blood glucose testing Bowel health screening tests Anticoagulation management service (if you’re on Warfarin) Zinc testing Treatment for erectile dysfunction Hire medical equipment such as wheelchairs and walking frames

Certain age restrictions and conditions apply to the above services. Talk to your Unichem or Life Pharmacist about your family’s healthcare needs.



Healthy snippets | U P F RO N T

FORGET YOUR MORNING COFFEE – SPEND 10 MINUTES WALKING UP AND DOWN SOME STAIRS INSTEAD! According to new research, that little bout of exercise will do far more for your energy levels than a double shot

short &


An energy booster, a tip for cold feet and our wellness picks

of caffeine (although we’d reward ourselves afterwards with that flat white!)

Why do people get sick when the seasons change?

It’s not the change in temperature that causes the illnesses, it’s the different viruses that flood in and multiply in the new, colder temperatures. Rhinovirus and coronavirus are the main agents of the common cold and they both love a nip in the air.

Do you suffer from COLD


It may be a sign of iron deficiency. Get your iron levels checked and eat more red meat, kale, tofu and cumin.


The Asthma and Respiratory Foundation NZ has launched a smartphone app, the ‘My Asthma’ app, to help asthma sufferers manage their condition. It features simple asthma information, first aid steps and an Asthma Action Plan. The app can be downloaded free from Google Play or the Apple App Store.

ANTI SELF-HELP READ So many self-help books, so little time. Do we actually need to read them? It’s a question that Danish philosopher and psychologist Svend Brinkmann asks in his anti self-help book, Stand Firm, which is proving a hit worldwide. Brinkmann argues that we spend too much time navel-gazing and striving for self improvement when we’d be better off accepting who we are and getting on with living our lives.

Sleep solutions

Follow these rules for better sleep: Follow a regular and consistent bedtime routine Turn your device off at least an hour before bed No caffeine after lunch Avoid eating big meals at night Don’t exercise too close to bedtime Avoid alcohol – it means a light sleep Sleep in a cool, dark room For advice on sleep aids, turn to page 65



U P F RO N T | Healthy snippets

Our top family wellness picks

GO VIR-DEFENCE GEES LINCTUS COUGH MIXTURE contains active ingredients that provide relief from a wet, productive and irritating cough. Contains honey and is gluten-free. API Consumer Brands, Auckland

supports the body’s defences against nasty winter lurgies. The powerhouse supplement contains echinacea, garlic, olive leaf, zinc, vitamin C, elderberry and more. GO Healthy New Zealand, Wellington

NEW! BABYSOOTHE® Dermatologist recommended for the prevention of nappy rash and eczema. Protects from infection with 85 per cent itch reduction in less than three days – plus silicone to protect sensitive skin. Clinically proven. Te Arai BioFarma, Auckland


exclusively from 100% wild Arctic cod. Adds 1000 IU vitamin D3 to each serving. Lemonflavoured. Natural Meds, Napier

GO ARTHRI-REMEDY™ is a high strength formula containing herbal extract Artemisia annua. Helps support joint mobility and healthy movement in damaged or ageing joints. SoftGel capsule. GO Healthy New Zealand, Wellington


KIWIHERB CHILDREN’S CHEST SYRUP is a natural respiratory formula to sooth bronchial and chest congestion for infants and children. Phytomed Medicinal Herbs Ltd, Auckland

Hylo-Forte™ Eye Drops for dry eyes

provides long-lasting lubrication for dry eyes through a unique application system that delivers at least 300 drops per bottle. Preservative-free. AFT Pharmaceuticals Ltd, Auckland

Always read the label and use only as directed. If symptoms persist see your healthcare professional. Vitamins are supplementary to a balanced diet. TAPS PP9760. Available from Unichem and Life Pharmacies. LIVINGWELL

Practitioner Only Supplements High quality products that come with professional advice Choosing the Right Supplement - Made Easy Many of us recognise the benefits of taking nutritional or herbal supplementation. The choices can be overwhelming and it is often difficult to know which product would best suit our own individual health needs. Making sure you receive the best health advice when taking your supplements is of utmost importance. Enlisting the help of a qualified healthcare professional can help you uncover the underlying causes of your health complaint. By providing informed advice and recommending the right product for you, a healthcare practitioner can help support lasting health improvements. Practitioner Only Products Healthcare professionals have access to high quality Practitioner Only supplements, such as those supplied by BioCeuticals, which are formulated by a credible and innovative product development team, using high-quality ingredients, backed by scientific evidence and clinical trials. Some of the key features of Practitioner Only supplements include: • High-strength formulas with flexible dosing

Due to the efficacy of the BioCeuticals range, it can not be found in the front-of-shop section of your Pharmacy making it unavailable for self-selection. BioCeuticals products are kept in the restricted area of your Pharmacy, where they can be accessed and recommended by qualified practitioners ensuring appropriate and safe use. Practitioner Only supplements are available exclusively from your qualified healthcare professional, ensuring they always come with quality advice and guidance. Who is BioCeuticals? BioCeuticals is Australia’s leading provider of Practitioner Only complementary medicines. With quality, innovation and integrity as guiding principles, BioCeuticals is at the forefront of ensuring complementary and alternative medicines (CAMs) become an integral part of the Australian and New Zealand allied healthcare industry. BioCeuticals products are developed by integrative healthcare practitioners for integrative healthcare practitioners – we have the professional expertise to produce products of the highest quality.

• Higher quality ingredients, sourced from the world’s leading suppliers and manufacturers

BioCeuticals products are Practitioner Only and, therefore, should always come with practitioner advice.

• New and advanced ingredients

Speak to your Pharmacist today to discuss the right BioCeuticals product for you!

• Sustainable raw materials

Endeavour Consumer Health Auckland. TAPS: NA8862

U P F RO N T | Fitness


There’s no need to stress if you miss your morning workout – many of our everyday activities actually count towards keeping us fit!



“Any activity is good activity,” says Greg Anson, head of the Department of Exercise Sciences at the University of Auckland. Experts measure exercise in units called MET minutes (Metabolic Equivalent of Task). Put simply, it measures the amount of energy burnt by activities and is ranked by intensity. For example, walking slowly (about 3km/h) is measured as approximately 3 METs, which means it takes roughly three times the amount of energy you would burn if you were only resting. “We need to do at least 600 MET minutes a week, which is the equivalent of 150 minutes of brisk walking or 75 minutes of running at about 8km/h,” says Associate Professor Anson. “That’s the minimum recommended by the World Health Organisation.” However, if you’re not keen on pounding the pavements, here’s how everyday activities could be helping you reach your weekly target of 600 MET minutes. (Or even better, consider your daily activities to be a bonus that build your MET minutes even higher. Recent research shows that people who do 3000–4000 MET minutes per week have a much lower risk of five major diseases – breast and bowel cancer, diabetes, heart disease and stroke).


e all know that exercise is crucial for good health, but did you know that many of your daily activities could be counted towards maintaining your fitness?

TYPICAL DAILY ACTIVITIES TO HELP YOU GET 600 MET MINUTES PER WEEK: Walk the dog for 30 minutes Vacuum for 15 minutes Light to medium gardening for 15 minutes Easy yoga class for 30 minutes

TYPICAL DAILY ACTIVITIES TO HELP YOU GET 3000 MET MINUTES PER WEEK: Running for 30 minutes Heavy housework i.e. scrubbing floors for 20 minutes Vigorous gardening for 30 minutes Stair climb, dancing or gym exercises for 20 minutes

INTENSITY OF ACTIVITIES (METS) PER WEEK: LIGHT Lawn mowing – 5 Sleep and watching TV – 1

Washing car – 4-5

Desk work – 1.5

Vigorous playing with the kids – 4-5

Light stroll/walking the dog – 2.5

Moving furniture – 6

Light housework like washing dishes, putting


away groceries – 2.5

Heavy gardening, like shovelling – 7


Jogging – 7 Running – 8

Stretching or light

Gym activities like push-ups, pull-ups,

yoga – 3

jumping jacks – 8

Intense housework,

Skipping with a skipping rope – 10

like vacuuming, fast scrubbing – 4 Light cycling – 3-5 Walking at a moderate pace, about 5km/h – 3.5 Sex – 5 Dancing – 3-6 (depends on effort) Light gardening – 2-3 Outdoor sweeping, heavier gardening like weeding – 3-4

Always read the label. Use as directed. If symptoms persist, see your healthcare professional. Sanofi Consumer Healthcare, Auckland 0800 283 684. TAPS PP9801 CHCANZ.BISO2.17.04.0405

Choose to Be a Well Being

Wellbeing. Start with your gut NEW

Help keep your gut healthy and running smoothly Always read the label and use as directed. If symptoms persist see your healthcare professional. Blackmores, Auckland. TAPSPP9791


BREATHE EASY When we are looking at supporting our airways this winter Clinicians has two products that can look after you and your family, ViraShield and Prospan Bronchial Syrup

VIRASHIELD is a formula to use at the first sign of ills and chills. It contains zinc as well as three powerful, fastacting herbs that support the body when the upper respiratory tract is under attack. Andrographis and pelargonium provide rapid support for healthy immunity to engage our body’s defences. Pelargonium is a herb originating in South Africa (also known as the African Geranium) which became popular in Europe in the 19th century for upper respiratory ailments. Elderberry is a natural winter berry that supports sinus health and helps stop ills and chills taking hold in the airways. Zinc is well known to support ills and chills but is quickly depleted when we are sick. ViraShield is suitable for adults and children six years and older.

PROSPAN BRONCHIAL SYRUP has been around for over 67 years and is sold in 102 countries. Its key ingredient Ivy Leaf is a traditional herb that has been used for hundreds of years for respiratory tract support. It helps to soothe the throat and clear the airways. It also helps thin mucous and moisten dry, irritated membranes of the airways. These qualities make it ideal for supporting ills and chills. Suitable for children under two, does not contain alcohol, sugar or artificial colours and is pleasant-tasting.

Always read the label and use only as directed. If symptoms persist see your healthcare professional. Natural Health Laboratories, Auckland. TAPS PP5812




Zantac® provides fast, long lasting relief from heartburn and indigestion. This small convenient tablet can be taken day or night, to reduce stomach acid production. It works in as little as 30 minutes1, and provides long lasting relief for up to 24 hours.

Ask for Zantac® to tame the burn.

Acts fast. And lasts.

Zantac® 12-Hour action & Zantac® Extra 24-Hour for the relief of symptoms of dyspepsia, heartburn and acid indigestion. Always read the label and use as directed. If symptoms persist, see your healthcare professional. ® Registered Trademark. Distributed by Aspen Pharmacare C/O Healthcare Logistics, Auckland. TAPS PP9797-MY17.

Probiotics | U P F RO N T






healthy gut is full of ‘good’ bacteria and taking probiotics (strains of good bacteria) is one of the most effective ways in which to propagate the right flora for gut balance. The gut is central to many systems of the body, including immunity. About 70 per cent of the cells that make up the immune system are housed in the gut, and some believe that taking probiotics increases immunity. Scientists recently reported that people given probiotics were slightly less likely to get a cold, or may get one for a shorter time. Where probiotics have been studied extensively is in the area of controlling diarrhoea caused by infections, taking antibiotics, lactose intolerance or from having irritable bowel syndrome. It’s now routinely recommended by many health professionals to take a course of probiotics in these cases. Another area in which probiotics are

causing excitement in the scientific community, is mood. Dubbed ‘psychbotics’, they have been linked to reducing levels of anxiety and depression. Some studies indicate that certain strains of probiotics could increase the feel-good hormones dopamine and serotonin, decrease the stress hormone of cortisol, and even improve cognitive function. Pregnant women might want to ask a health professional about taking probiotics, as a recent New Zealand study showed one strain could reduce the risk of gestational diabetes by lowering blood sugar levels. There’s also promise for probiotics treating obesity. One study showed that a particular strain of probiotics promoted weight loss in obese women. The effect of probiotics on allergies is also an area researchers are looking at. Further studies are needed but there is developing evidence showing probiotics could potentially help children with a predisposition to eczema.


include fermented food such as kefir (a dairy product similar to yoghurt), sauerkraut, kimchi, kombucha, miso and natto (fermented soybeans) as well as yoghurt and raw cheeses.

PHARMACIST AYMAN AL-IBOUSI FROM UNICHEM MAINSTREET PHARMACY, TAUPO, advises: There are many strains and strengths of probiotics for different conditions, such as irritable bowel syndrome (IBS) and thrush, or candida. Some are kept in a fridge but the probiotics on the shelf have been freeze-dried so they stay alive. Some say that probiotics are destroyed in the stomach but some good bacteria are “acid-loving” and will survive the trip through the digestive tract. These good bacteria sometimes spend very little time in the stomach; some may be destroyed but 75 per cent will survive the exposure to acid. Take your probiotic after eating, so your stomach is less acidic. Generally, anyone on antibiotics should be on probiotics as antibiotics can clear your gut flora, which can lead to multiple issues, including loose bowel motions for up to six weeks.



L IPVFIRO N GN WTE L| LLatest | P RO M OT I O N U must-haves

STAY CONNECTED Tinnitus cannot be cured, but at Triton Hearing the experts can help you manage your symptoms so that you can stay connected with those who matter most

of passing trains, the brain can be trained to tune out tinnitus. Triton Hearing offers products and advice to help you manage the symptoms and can also point you in the direction of other tinnitus support, including counselling and therapy programmes, relaxation techniques and information on diet, stress relief and medication. For a hearing assessment, book a free consultation with Triton Hearing. To order your free copy of the Tinnitus Guide 2017, call 0800 45 45 49, or go to

WHAT CAUSES TINNITUS? Our hearing is constantly ‘listening’; even quietness has a sound. For tinnitus sufferers with hearing loss, the sounds they are missing create an absence of noise which the brain interprets as the tinnitus sound. Think of a radio that is not quite tuned correctly. To hear better you turn the volume up, but this increases the level of the background static at the same time.


Living with hearing loss can leave you feeling isolated and alone. Living with tinnitus, often caused by hearing loss, is more challenging again because not only are you unable to hear the conversations and sounds that keep you connected to the people and world around you, you are also plagued by a sound in your ears of buzzing, ringing, whistling, hissing or roaring. For some, this noise is persistent, for others, it’s occasional. Some find they can no longer tolerate moderate to loud sounds, while others find that everyday sounds become more and more annoying. Persistent tinnitus affects up to 15 per cent of people aged 55 or older, although it can strike when you are younger. Tinnitus cannot be cured. But it can be controlled in around 80 per cent of cases. The aim of treatment is to reduce your awareness of your tinnitus, and when you do hear it, to reduce the anxiety or distress you feel; this is called habituation. Just as someone living next to a railway track will tune out the sound

Latest must-haves | U P F RO N T


3 2



9 5





Winter never felt warmer with these beauty and wellness favourites 1. ARTEMIS Immuno Boost tea 2. ESTÉE LAUDER The Illuminator primer and finisher 3. ESTÉE LAUDER Global Anti-Aging mask boost 4. L’ORÉAL PARIS pure clay mask 5. ESTÉE LAUDER Pure Color Love lipstick 6. CHANEL Sublimage eye cream 7. SHISEIDO WrinkleLift mask 8. SMASHBOX BF Soft Light Baked Star Blush 9. ANTIPODES Saviour Skin Balm 10. VIKTOR & ROLF Flowerbomb Bloom eau de toilette. Products featured available from selected Unichem and Life Pharmacies














Trends | U P F RO N T

SIMPLE PLEASURES Health and wellness trends come and go, but we’re loving this one from Denmark – the practice of hygge


he Danish consistently rank as the happiest people in the world, and this is no mean feat considering they endure long, cold winters in up to 17 hours of darkness per day. Many philosophise that they achieve this through their practice of hygge, pronounced ‘hooga’. Hygge is an approach to living that’s all about being kind to

yourself and enjoying life’s simple pleasures. It’s centred around the home and embraces the little things that give us joy, like chocolate, a good book and curling up in cosy corners. Hygge puts great value on spending time with people you care about. In Denmark, 78 per cent of people socialise with friends, family or colleagues at least once a week. Candles feature prominently – when Danes were asked what they most associate with hygge, 85 per cent mentioned candles.

Meik Wiking, author of The Little Book of Hygge and chief executive of Copenhagen’s Happiness Research Institute sees the essence of hygge as being about achieving everyday happiness. Helen Russell, author of The Year of Living Danishly: Uncovering the Secrets of the World’s Happiest Country, claims hygge is totally achievable and “good for the soul”. We say hygge is the perfect antidote to winter. Here’s how to enjoy hygge at your place.



' Create cosy corners for curling up in –

think faux furs, fat cushions and snuggly woollen throws ' Take a bath by candlelight ' Stay in bed on a rainy day and watch Goodbye Pork Pie ' Wear Ugg boots ' Have the grandparents round for a Sunday roast ' Start a book club ' Share a bar of Whittakers chocolate ' Light the fire and pour a glass of wine ' Invite the neighbours over to watch the rugby ' Dip your Tim Tams in your tea




expand your WORLD Make the most of every moment with Arthrem® Joint Support Formula


t’s the little, everyday things that count – like tying your shoelaces, bending down to cuddle your children, or getting out of bed with the rising sun to walk the dog. Joint stiffness can affect your independence as well as your enjoyment of life’s simple pleasures. With Arthrem Joint Support Formula, you stay in control. Arthrem is a dietary supplement for joint support. It helps support normal healthy function, flexibility and mobility in stiff and worn or damaged joints. The key ingredient in Arthrem is an herbal extract from the plant Artemisia annua, which has been used in Chinese traditional medicine for more than 2000 years.

• • • •

Arthrem supports healthy joints and supports normal function in worn and stiff joints 100% natural and plant based Extracted in New Zealand Clinically researched* Take one capsule twice a day (morning and evening)

Read the label and take only as directed. Do not take Arthrem® if you are pregnant or breastfeeding. If you are taking prescription medication, check with your doctor before using Arthrem®. For adult use only. *Clinically studied in New Zealand. Promisia Integrative Ltd, Wellington. TAPS PP9760








GET MORE VEGGIES IN YOUR DIET Plant-based foods give us energy and vitality. Try these ideas to get more greens into family meals

Get your family into the habit of starting their evening meal with a salad or raw veggies; it’s a great way to prime the body with nutrients and enzymes that optimise digestion, and help prevent over-indulgence. Always eat fruit on an empty stomach or at the start of a meal as fruit speeds through digestion the fastest and can be a cause of bloating and discomfort if eaten after all other food groups. Salads also keep well for lunches the next day.

“Crowding out” is a new philosophy on adding nutrient-rich foods to our diets. Instead of restricting or removing less nutritious foods, the aim is to slowly crowd them out by adding more natural whole foods to the diet. An example with children would be to allow the treat of an ice block, but only after the natural whole food is eaten first. Their bodies still receive the goodness of the whole food and this helps them to develop the palate for them.

USE BIG-LEAFED VEGGIES such as collard greens, silver beet, lettuce or sheets of nori to make wraps, instead of using traditional flat breads.

Freezing cut-up fruit in ziplock bags is a good habit to get into, so you always have it on hand to whip up into a delicious snack or dessert that will be a hit with the kids. Make a fruit-based smoothie and sneak in mild-tasting greens, then freeze into ice block holders. Here’s a simple sorbet recipe that you can adapt with any fruit you have.

SUNSET SORBET Serves 2-4 1 cup frozen mango 1 cup frozen raspberries

juice of 1 lemon ¾ cup almond milk

Blend all ingredients together and serve or freeze for a later date.




Smoothie pops & sorbet

We love veggies | L I F E ST Y L E

PLANT-BASED TAKEAWAY OPTIONS We all enjoy a night off cooking, and the good news is that takeaways don’t have to be a greasy pile of deep-fried food – there are some great plant-based takeaway options available, that also give you the flexibility to ask for extra serves of veggies. THAI: Nearly all Thai dishes include plenty of serves of veggies, and can be made completely vegetarian if requested. Tofu is the common meat substitute, however simply asking for just veggies still gives you the amazing flavours of the dish you choose. SUSHI: Pickled veggies, avocado, ginger, capsicum and cucumber are always on hand for you to request more of being added to your sushi roll. Vegetable don buri, rice paper rolls and kimchi pancakes are great options too. PIZZA: Most pizza chains have a ‘create your own’ option where you can go wild and add whatever veggies you like to your toppings. Some tasty options include refried beans, sundried tomato, jalepeños, fresh spinach/ rocket/ basil/coriander and pine nuts. MEXICAN: Nachos topped with beans, salsa and chilli... Rice and bean salad taco bowl... refried beans, salad, rice, salsa, chilli burrito… YUM!


make nutritious breakfasts that help ward off cravings later in the day. They’re also perfect for sneaking veggies into children’s diets. Use mild-flavoured greens such as spinach, lettuce, silver beet, celery and cucumber.

Make soup using whatever veggies you have in the fridge and add flavour with medicinal herbs and spices and a tasty veggie stock. Kids and adults alike

love the comfort of soaking up a bowl of homemade soup with crunchy sourdough bread. It’s also great in a thermos as a school or work lunch to keep that plant-filled goodness flowing throughout the day.

If you’re concerned that your family is not eating enough fruit and veggies, ask your Unichem or Life Pharmacist about their supplements ranges.




CARING FOR YOUR HEALTH Established more than 30 years ago, the Bio-Organics brand has a long and proud history of delivering quality natural remedies and its latest product range, Bio-Organics Glycemix, is no exception


io-Organics Glycemix is a new range of specialised products designed to help people support their bodies in conjunction with a healthy lifestyle. The range includes a selection of supplements that support glucose metabolism, heart and eye health, nutritional needs as well as antioxidant protection.

Available exclusively at selected Unichem and Life Pharmacies.

Star players in the Bio-Organics Glycemix family of products: Bio-Organics Glycemix Foot & Heel Balm 100ml Cream Instant relief for very dry skin and cracked heels. Bio-Organics Glycemix Therapeutic Wound Gel 50gm 4-in-1 hydrogel forms a protective barrier and regulates the moisture content in the wound. Bio-Organics Glycemix Neuropad (2 Patches) Early detection test that detects small fibre denervation and a diagnostic test for sudomotor dysfunction. Always read the label and use only as directed. If symptoms persist consult your healthcare professional. Glycemix range supplementary to a balanced diet. Sanofi Consumer Healthcare, Auckland. 0800 88 22 66. TAPS PP8593


BIO-ORGANICS GLYCEMIX VISION DEFENCE Helps maintain capillary health and may support eye health. BIO-ORGANICS GLYCEMIX METABOLIC MULTI Key nutrients for nutritional support. Assists energy production. May help maintain a healthy nervous and immune system. BIO-ORGANICS GLYCEMIX GLUCOSE RAPID Fastacting glucose. Great natural berry flavour. BIO-ORGANICS GLYCEMIX COQ10 + ALPHA LIPOIC ACID Cellular antioxidants to help reduce oxidative stress and support heart health.

We love veggies | L I F E ST Y L E



VEGAN More people are making the switch to veganism, but is it healthy? We explore this growing trend and find out how you can be vegan and still get all of your dietary needs.




wenty years ago it was unusual to meet a vegan, and you’d have to ask them several times what that actually meant: “No animal products? No eggs? Milk? Cheese? Then what do you eat?” Today, vegetarians are common – about one in 10 Kiwis – and many more are choosing to take it a step further, with veganism being the trend of the day.

FROM FOOD ALLERGIES TO GLOWING HEALTH Megan May, co-owner of Little Bird Unbakery in Auckland, grew up on an organic farm where everything was made from scratch and the family butchered its own animals. Ironically, the bloody reality of farm life wasn’t the reason she became vegan seven years ago. “I’ve never been squeamish.” She was, however, prone to digestive problems, particularly with meat, and was constantly sick with colds. A doctor told her she was allergic to gluten, dairy and sugar, which was radical advice at the time. “But I was never 100 per cent convinced, and I didn’t really take it as seriously as I should have. It was the ’80s and it was almost shameful to eat vegetables. Sugar was king, as was everything processed.” It’s now widely recognised by health professionals and shown through reputable scientific studies that plant-based diets improve health on many levels, including a decreased risk of cancer, obesity and heart disease. Some research

has even linked vegan diets to a healthier gut, and a reduction in the symptoms of menopause and stress. After years of chronic illnesses, including adrenal fatigue, Megan’s quest for nutritional knowledge and her flair with food eventually led her to a raw vegan diet. It healed her body, fit in with her environmental ethos and has now become her life and business, with partner Jeremy Bennett. Little Bird devotees marvel at the organic, mainly raw vegan creations that come out of the ‘unbakery’, proving that vegan food can be as gourmet as you like, with ‘cheesecakes’ and mouth-watering patisserie items the norm.

VEGAN FOOD IS EVERYWHERE Sandy Percival, who became a vegan 20 years ago because of her concerns over animal farming practices, says finding delicious vegan food is a piece of cake. “There’s an amazing number of vegan restaurants in New Zealand – we are so progressive when it comes to whole, raw and vegan foods that you are spoilt for choice.”

THE NUTRITION MISSION While accessing vegan food products is easier, keeping on top of nutritional requirements is still a big consideration for those considering going vegan. “A plant-based diet is always a good thing, but there are certain nutrients that you will miss out on if you are on a vegan diet,” says registered nutritionist Emily Hope. The biggest issue is iron deficiency, which is common among menstruating women, no matter what they eat. But for vegans, it’s almost impossible to get enough iron as it’s recognised that the body only absorbs about five per cent of non-haem iron, which is found in plant foods.

Regularly testing your iron levels and supplementing if necessary is recommended. “You can also be aware of how you eat: there are certain things you can do to help yourself, like eating vitamin C-rich foods with iron-containing foods to help absorption,” says Hope. An example of this could be serving orange, carrot and tomato in a chickpea and spinach salad. Avoiding caffeine around meal times is also sensible as it contains compounds that inhibit the absorption of iron. Calcium is another key nutrient that women in particular need to ensure they’re getting enough of when on a vegan diet. Most women need around 1300mg of calcium per day for bone health, which is particularly important in adolescence when young women are laying down bone mass, and after menopause, when bone mass starts breaking down. Dairy products are a great source of calcium, with one cup of cow’s milk containing 300-500mg. For vegans though, getting calcium from foods isn’t easy. “It’s really hard to get enough,” Hope says. “For example, half a cup of broccoli has 30mg of calcium.” Eating a wide variety of foods, particularly tofu, almonds, dried figs and calcium-fortified milk alternatives, can help. Again, supplementing could be the answer. “If you are prone to bone fractures or osteoarthritis, I would advise supplementing with calcium, but take them away from iron-rich meals.” Vitamin D is also important to consider, not only because it’s commonly available in animal foods, but also because it’s crucial to helping calcium absorption. Getting enough sun exposure while protecting your skin is a good way to get this vitamin; you may also want to consider supplements. B12 is another key vitamin that is


L I F E ST Y L E | We love veggies

mainly available from animal foods, although one serving of Marmite can provide about 25 per cent of your daily needs. However, most vegans, especially pregnant and breastfeeding women, will need to supplement, says Hope. Omega-3s – those all-important fats that are so good for heart and brain health – are readily available in marine life but can also be found in plant-based foods like chia seeds. However, the body finds it difficult to convert plant-based omega-3s to the beneficial long-chain DHA and APA fats; meaning a vegan-friendly supplement is worth considering. Although supplementing can be useful in getting Megan May the best nutrition from Little Bird for vegans, Hope Unbakery turned to warns not to go veganism after years of suffering overboard, and to from chronic illness, including always get tested adrenal fatigue. It improved her before you start. health immeasurably and became “You don’t want to her life and business. She doesn’t over-supplement promote veganism but does the down unless you’ve believe everyone can benefit effect. It got a deficiency from eating more plantmakes you in something. If based foods. feel bright and you’re not meeting that energised.” through food, then that’s On the side she when supplementation would be often has a high-fibre sprouted really wise.” buckwheat cereal or toast with VIBRANT VEGANS avocado or sauerkraut. Having a good understanding Snacks may include fruit or maca of nutrition is important, agrees tea with almond milk and lunch Megan, who is mum to toddler usually has lots of greens with a Pepper. But like many vegans, she raw bagel and nut cheese. Dinner says she feels healthier than ever is based around cooked food such eating only plant foods. “If you do it as roasted kumara, or a crepe made right you should have more energy from fermented grains or legumes. and see a lot of improvements to The odd raw cookie or macaron your overall health.” from her unbakery may feature but No longer on an exclusively Megan says the fermented foods raw diet (she sings its praises as a she eats keep sugar cravings at bay. health healing tool but thinks it’s IT DOESN’T HAVE TO BE HARD unsustainable for most people), Sandy Percival is also a busy Megan starts every day with mum and agrees that while being a green smoothie containing conscious of getting the right grapefruit, kale, coriander, parsley, mix of vitamins is important, she lemon and chlorella. “It’s like doesn’t believe you have to be a having a coffee but you don’t get

nutritionist to be vegan. She is tested for vitamin deficiencies annually and has never had a problem. In fact, during her first pregnancy, her iron levels were shown to be as high as any meat eater’s, without supplementation. “You can get the majority of your nutrition through your food. If you’re living out of a bottle you’re doing something wrong.” She also believes a vegan diet doesn’t have to be complicated, and that most meals can be easily ‘veganised’ with the meat and dairy alternatives available. Her husband Nic and children Lennox, seven, and Drew, four, are also vegan, and she says they are never sick. Getting her kids to eat lots of fresh fruit and veg – you’ll find their lunchboxes loaded with cocktail tomatoes, hummus, cucumber, bread and frooze balls – has never been a problem. “They’ve grown up with these flavours and love them.”



*In laboratory studies for bacteria that may cause a sore throat. Always read the label. Use as directed. If symptoms persist, see your healthcare professional. BetadineÂŽ is a registered trademark of Mundipharma AG, used under license. Sanofi Consumer Healthcare, Auckland 0800 283 684. TAPS PP9801 CHCANZ.BET.17.02.0234

All things nice | L I F E ST Y L E

Sugar &




Fresh or ground, their heady flavours and aromas add excitement to our food, and enhance our health SWEETNESS Sugar gets a bad rap as a nutritional nasty, but it’s not all grim news. It’s handy to add to a salt solution if you’re dehydrated after exercise or sickness, and if you’re prone to low blood sugar levels (hypoglycemia) or have gone too long without eating, then a hot cup of tea sweetened with sugar will help get your energy pumping again.



Other sweet items in your pantry could include manuka and kanuka honey. Manuka is known for its antibacterial and anti-inflammatory properties – a UMF10 rating or higher (Unique Manuka Factor) can help


heal wounds and burns – and kanuka honey is now known to be effective in treating cold sores. CINNAMON There’s nothing so intoxicating as the sweet, woody aroma of cinnamon wafting from a batch of fresh baking. Nor does it go astray when added to mashed kumara, swirled into porridge or sprinkled into coffee or chai. This heady spice is also a medicinal hero with some studies suggesting cinnamon could be useful as a supplement to medicine to help lower high blood sugar levels. In ancient times, it was also used to treat arthritis and sore throats. CUMIN No Indian, Moroccan or Mexican meal is complete without a good dash of rich, smoky cumin, but did you know this spice has also been used for thousands of years to treat digestive problems? It’s also thought to have mild sedative qualities, so it might even help you get a good night’s sleep. TURMERIC The brilliant golden glow of turmeric has long been the signature spice of many curries, but it’s only recently that scientists have discovered what ancient wisdom has sat on for thousands of years: this spice is a powerhouse when it comes to fighting inflammation.

Evidence is also building to show that it may help brain, digestive and joint health, so add some to your next stir-fry or latte soon. CAYENNE If turning up the heat is your thing, cayenne pepper needs a special place in your larder: not only will it deliver a mighty tingle to your taste buds, it’s also been associated with boosting metabolism and helping with weight loss. Sprinkle it over pumpkin soup or add a pinch to cheese scones. GINGER Warming ginger is an exciting ingredient in savoury and sweet dishes but it’s also been used in traditional medicine as an antiinflammatory to treat digestion issues, fight colds and the flu and relieve arthritic pain. Modern medicine recognises that this spicy root can help soothe a queasy tummy, with many pregnant women falling back on it to ease morning sickness; it’s handy for motion sickness too. Drink it in tea to warm you up on a chilly morning, add to pear and golden syrup cake, or savour it in a rich curry.


brown sugar



CHANGE Tennis lessons on a tropical island resort were just the tonic after this mother’s youngest child left home


magine a state-of-the-art tennis facility at a tropical island luxury resort in Indonesia. Now imagine a very-nearly 50-year-old woman, frustrated and sweaty, on those tennis courts, trying to come to grips with a basic backhand stroke. Is that perspiration or are those tears as she mucks it up again? Her tennis coach advises her: “More prepare, more faster, more better.”

That was me earlier this year at the Club Med Bintan Island Resort. I had arrived in a state of flux: after 26 years of loving my role as ‘Mum’, my home had emptied out with the flight of our youngest daughter, the last of our three children, from our nest. In the blink of an eye I had become an empty nester. At around the same time a friend died suddenly. My normally healthy



husband had an unexpected hospital stay, and my 50th birthday loomed larger than life. I felt all of these losses and changes deeply. I am a psychologist, so gave myself a stern talking-to. I told myself that of course things change. I encouraged myself to think of these events as reminders to be happy with all that I have, because time doesn’t stretch on endlessly and, in fact, ageing is a privilege that not all of us get to enjoy. I told myself many helpful things. However, instead of gratitude, I felt unsettled. Every aspect of my life seemed to be in transition. Logically, I knew that my life has been blessed beyond measure and I was conscious that it was churlish of me to feel uneasy, but I was plagued by the question, ‘Is this it?’ The opportunity to go away with a friend who was in similar circumstances came up and it was a welcome escape. The Club Med

Bintan Island Resort is in Indonesia but is accessed most easily by a short ferry ride from Singapore. It’s an allinclusive resort and there is much to be said for easing into a lifestyle where meals, snacks, cocktails and sports are all on hand. Zen yoga on a rustic pavilion overlooking the ocean while being buffered by welcome sea breezes eased my soul. I swam and swam and swam in the blissfully warm South China Sea. It was the perfect place, and the perfect opportunity to reflect and dust off my resilience. During my stay I often found the tennis coach’s words rumbling around in my head. More prepare: I couldn’t have prepared for all the changes that had come my way, but I could have prepared for some. I had thought a combination of denial, good self-care and sheer will would see me through. It turns out that facing reality and putting some coping strategies in place in


By Dr Ruth Jillings

Life stages | L I F E ST Y L E

advance would have been a better plan. I resolved to look ahead in my life and “more prepare”. I discarded his second piece of advice immediately. Unless playing tennis, I didn’t need “more faster”. I have had nearly 50 years of flying around like a lunatic and my intention is to slow down and be more mindful of what I have and what I’m doing. I decided I could embrace his third piece of advice, “more better”. In the peace of luxuriating at the resort I had the time and inclination to reflect on what I could do better – not in a selfcritical way, just in an honest assessment of the areas in which I could lift my game. The biggest epiphany I had was that I realised I like growth and challenge, yet rarely seek it out. I love my work but am comfortable with what I do. I adore my husband, but after nearly 30 years together we know each other inside out. I realised I needed to find a way to inject some growth and challenge into my life or risk stagnating and sliding into low mood, and sweating the small stuff. Gretchin Rubin, the author of the bestseller The Happiness Project, has written extensively on the topic of happiness and worked hard to boil happiness down to its essence. For example, she talks about her “First Splendid Truth” which is “To be happier, you have to think about feeling good, feeling bad, and feeling right, in an atmosphere of growth”. As she explains it, to be happier you need to boost good feelings, put a stop to bad feelings, and pursue right feelings. To feel happy, it’s not enough to have fun with your friends and feel like you’re working in the right job; you also need to

feel growth – a sense of learning, of betterment, of advancement, of contributing to the growth of others. This insight hit me squarely between the eyes after a tennis lesson, when I realised just how much I enjoyed the experience of learning new things and struggling for mastery. (Please don’t assume this is because I did so well at tennis.

delighted to still be happily married. I didn’t want to reinvent the wheel and take off for the wilds of Alaska but I couldn’t stay in my slump. By chance I hit upon a genius solution for me (for you it may be entirely different) – I embraced a genre of sporting events that I call ‘achievable adventures’. For my first I joined 1200 other women in the Whaiora Spirited Women’s Adventure Race. This was a team event that combined mountain biking, running, paddle boarding and clay bird shooting, while navigating using maps and clues to hunt for check points. Adventure racing for women is a huge growth area. The Whaiora Spirited Women event is only in its second year but has grown exponentially. Many couldn’t get into the event because it sold out so quickly. It seems I’m not the only one who wants a challenge and loves to get out in nature and compete but doesn’t want to turn my life upside down to be challenged. By the time you read this I will have also played basketball in the World Masters games (again my enthusiasm far outweighs my expertise). For me, these active opportunities are thrilling. Some time ago I was sidelined by health problems and was devastated to be told I would never run or play sport again – a combination of a few years of strong medication and some luck means that I am now able to be as active as I want to be, so adventure racing and masters basketball hits the spot for me. For you, it will be different. You may love craft weekends or yoga retreats. What I have learned is that it is wise to embrace these passions. They keep us young and they keep us happy.


An actual conversation during the lesson went like this: Me: “I feel like I’m getting worse.” Him: “Yep.”) Ironically, it is easier to be appreciative and grateful for what you have when you also feel you’re being challenged and stimulated, and have that sense of moving forward. For me, this was especially relevant because I was feeling less needed by my family and not certain of my identity. I came to the conclusion that I am blessed many times over. I am lucky to have rewarding work, and



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To get the true benefits of vitamin C, we need it delivered directly into our cells. The liposomal encapsulation process does just that.


e all need a daily dose of vitamin C to keep us healthy, and unlike most other mammals, we cannot produce our own vitamin C. Traditionally, we have taken vitamin C in the form of oral supplements, or through eating vitamin C-rich foods, however vitamin C is very difficult to absorb in oral forms, limiting the potential of this very important nutrient. Liposomal encapsulation overcomes this problem, raising the bar for the benefit of many who rely on vitamin C for their wellbeing.


HOW DOES LIPOSOMAL ENCAPSULATION WORK? Liposomes are nano-sized vesicles (sacs) that encapsulate the vitamin C in a very special phospholipid known as Phosphatidylcholine. Usually, once vitamin C enters the bloodstream, an active transport carrier system (in the form of transport proteins) is needed to move the vitamin C across cellular membranes, directly into cells. Often, there are not enough proteins to transport the vitamin C, so the nutrient is filtered out by the kidneys and passed in the urine. Liposome encapsulation overcomes these barriers to absorption and cellular uptake because liposomes do not rely on a carrier transport system. Instead, due to their size and composition, they are able to passively absorb through the intestinal wall and through cellular membranes. This means that liposome-encapsulated nutrients (like LypoSphericTM Vitamin C) achieve maximum bioavailability in the cells, where they are needed most.

RECOMMENDED: Dr Thomas Levy, an American cardiologist and author of three best-selling books on vitamin C says: “LivOn Labs liposome-encapsulated vitamin C is the best form of vitamin C that I have encountered over the last 20 years. I personally take it on a regular basis. For many people, the delivery system of liposome-encapsulated vitamin C can offer increased benefits compared to regular forms of vitamin C.� Read the label and take only as directed, supplementary to a balanced diet. If symptoms persist consult your healthcare professional. Appleton Associates Ltd, Auckland. TAPS PP9058

HAPPILY ever after It’s the little things we do and say that make or break a relationship. Psychologist Dr Ruth Jillings points out the daily pitfalls to avoid


ll relationships begin with excitement, hope and optimism. We want our new relationship to succeed and we want to deepen our commitment to our new partner. Our deal breakers are more than likely infidelity, abuse or betrayal. However, in reality these ‘big’ relationship killers seldom account for the end of a partnership. Nor does frequent arguing necessarily spell the end. In fact, arguing can be healthy because issues get aired then resolved. The real risk factors for the demise of love are much quieter and ‘everyday’. To take a line from the famous T.S. Eliot poem, The Hollow Men, “This is the way the world ends, Not with a bang but a whimper.” One of the most respected experts in the relationships field is John Gottman, executive director of the Relationship Research Institute. He has undertaken an intensive 35-year study of marriage and divorce and analysed thousands of couples over the years. He and his team can



now predict, with 80-90 per cent accuracy, whether a relationship will last, based on simply observing a couple for as little as 15 minutes. Gottman has identified four risk areas in a relationship: contempt, criticism, defensiveness and stonewalling – if you and your partner are able to avoid these behaviours you will have a much better chance of enjoying a longterm loving relationship.


According to Gottman, this is the number one predictor of divorce. It is important to understand that contempt is different from conflict. Contemptuous behaviour includes eye-rolling, sarcasm, mockery, hostile humour and namecalling. Contempt includes all words and actions that convey that one partner feels superior, while the other is made to feel worthless and humiliated. Interestingly, people in contemptuous relationships tend to suffer more colds and flu than others; a contemptuous partner is believed to weaken your immune system. Contempt is often communicated non-verbally; occasionally couples take the brave step of filming themselves when they argue and the footage is often incredibly revealing.

The disrespect that is conveyed by contempt always increases conflict. Even if during conflict you can’t generate any positive feelings or find anything positive to say about your partner, you will be making progress simply by staying neutral. It is also essential to speak respectfully.


Don’t panic if you and your partner call one another out on things. It is fine to voice a complaint; in fact, this sort of communication is essential. The key is that a complaint focuses on a specific behaviour, while criticism attacks the core of the person. For example, a complaint is: “I was annoyed when you didn’t let me know you would be late home from work tonight. I thought we agreed we would text if

Relationships | L I F E ST Y L E

“Frequent arguing doesn’t necessarily spell the end. In fact, arguing can be healthy because issues get aired then resolved.” huge progress. There is usually some valid aspect to a complaint. Finally, a genuine apology for your part will make a huge difference.


we were running late.” Criticism is: “You didn’t tell me you would be late again. You are so selfish. You never think of anyone but yourself.” The issue with criticism is that it can creep into everyday conversation and over time pave the way for further negativity. Recognise criticism and catch yourself as it is happening – and avoid generalisations. When you find yourself saying “you always…” “you never…” you are probably criticising.


This goes hand in hand with criticism because defensiveness is sparked when we feel attacked. Defensiveness is understandable in conflict situations because the moment we feel unjustly accused we tend to jump to defend

ourselves. The reality is that this is not conducive to getting problems solved. In fact, defensiveness tends to escalate tensions and end with each partner blaming the other. To avoid defensiveness, accept responsibility for at least some of the problem. Admitting that you are wrong or have made a mistake is difficult but the ability to own up to part of the issue goes a long way towards repairing a negative interaction. It allows a couple to actually talk about the issue without spending all of their time justifying why they are right and the other person is wrong. If you can suspend, even briefly, your urge to justify your actions or fight back with criticisms of your own and just listen to what your partner is saying, you will make

Stonewalling is essentially when one person shuts down and withdraws from the other. Stonewalling is common when relationships are really in trouble. Instead of confronting the issues, one person zones out in various ways. They may focus on their phone, stay late at work, ignore friendly or unfriendly overtures and basically ‘leave’ or check out of the relationship before it is over. This lack of responsiveness and withholding of attention is hard to combat and leaves the other partner feeling completely rejected. If you find yourself giving your partner the silent treatment, you are stonewalling. If you need a break that is fine, but let your partner know you are taking a break, not just ignoring them. It can be hard to come back from the silent treatment, so find small ways to reach out. At all costs avoid days of not talking to each other. To avoid getting to the point of stonewalling, make a point of expressing interest in your partner. It can be as simple as asking about their day or putting your phone or book down when they begin to talk about something. Sometimes relationships struggle because we overlook the fact that we have a good person right in front of us, but we have fallen out of the habit of noticing them.



Caving to CRAVINGS The phrase ‘I’m so hungry I could eat a bear’ is rather apt for a premenstrual woman – especially if that bear is seasoned with salt or dipped in chocolate. Nutritionist JESSICA CAMPBELL explains why women develop insatiable food cravings at ‘that time of the month’



Hormonal eating | L I F E ST Y L E


e’ve all experienced it – well, 95 percent of us have – the ravenous appetite and the insatiable cravings for chocolate, biscuits and potato chips that come every month, a few days before our period begins. Premenstrual overeating is as real a symptom of PMS as its other well-known markers: fatigue, mood swings, irritability, breast tenderness, headaches and feelings of puffiness, heaviness and bloating. A woman can gain two to three kilograms in the space of a few days when she’s premenstrual, due to water retention and the changes in her appetite. Premenstrual cravings occur in the luteal phase of a woman’s monthly cycle (the 12 to 14 days after ovulation and before your period starts) and peak when progesterone is at its highest and oestrogen is at its lowest concentration. They usually subside during menstruation. Appetite increases can be dramatic, with one study notably reporting a 60 per cent increase in energy intake. Women aren’t just mindlessly eating more, they also experience a change in food preference, with increases in both carbohydrate and fat intake. The question is, is it biology or psychology driving these changes in our eating habits? And is there anything women can do about it? Until recently, PMS-associated cravings have been attributed to our sex hormones (progesterone and oestrogen), particularly their effect on serotonin levels and their ability to alter taste perception. More recently nutritionists have begun to explore the role of psychology in hormonal/cyclic eating behaviours. Let’s look at the two theories:

“Women aren’t just mindlessly eating more, they also experience a change in food preference” IT’S OUR BIOLOGY SEX HORMONES AND SERATONIN The female sex hormones, oestrogen and progesterone, regulate the production of serotonin – the feelgood neurotransmitter important for mood regulation. Serotonin levels dip, resulting in lowered mood, around the premenstrual phase, and this may explain the drive towards carbohydrates. When our serotonin levels dip we start to crave carbohydrates, which through their influence on tryptophan in the brain, ramp up the production of serotonin again. So ‘caving to those cravings’ isn’t necessarily all bad when we are trying to naturally improve a lowered mood. Serotonin is also involved in regulating appetite and signalling when we are full. Dips in this hormone help to explain why episodes of overeating peak during mid-luteal phase. SEX HORMONES & ALTERED SENSES Our sensitivity to the taste of sweet, bitter and salty foods changes with the natural cycle of oestrogen and progesterone hormone concentrations. Many women report cravings for chocolate, cakes or lollies when premenstrual and this may be due partly to reduced sensitivity to sweet flavours and increased sensitivity to bitter tastes. Interestingly, progesterone – which peaks right before menstruation – reduces our ability to taste salty foods, which may drive our cravings for them. If we can’t easily taste or satisfy cravings for certain flavours we are likely to seek them out in greater quantities.

IT’S OUR PSYCHOLOGY CULTURAL NORMS: REWARD & LEARNED BEHAVIOURS Premenstrual cravings, particularly around chocolate, are often joked about in Western society; yet interestingly, Mediterranean or Eastern women don’t report chocolate cravings. Some women’s health research concludes that society and our cultural norms play a role in perpetuating chocolate as a soothing and mood-elevating snack. We have learned to self-medicate with high-sugar, high-fat foods when we’re feeling low. RESTRICTED EATING & DIETING The premenstrual phase is particularly challenging for women who restrict their eating or worry about their weight. Watching their belly expand before their very eyes in the lead-up to their period can lead dieters to a ‘to-hell-with-thediet’ eating approach. HOW CAN WE REDUCE PREMENSTRUAL OVEREATING? It’s unlikely we’ll ever avoid cravings altogether. In fact, they might be a sign our body needs something in particular. But the good news is that diet can help to manage PMS symptoms. To combat pesky sweet cravings eat regularly and include some carbohydrate with every meal and snack. FOODS TO AVOID Caffeine, alcohol and salty food have all been associated with increasing cortisol, a stress hormone implicated in worsening PMS symptoms, and reducing



L I F E ST Y L E | Hormonal eating

serotonin in the luteal phase. Avoiding them has been shown to help reduce PMS symptoms including bloating, premenstrual weight gain and low mood. FATS FOR HEALTHY HORMONES Support hormone production by including good-quality, poly- and mono-unsaturated fats from avocado, nuts, seeds, oils, olives, deep sea (oily) fish. ESSENTIAL MICRONUTRIENTS Diets high in CALCIUM and VITAMIN D may reduce the risk of PMS symptoms. Ensure your diet provides adequate calcium before considering supplementing. Foods to include: dairy products, green leafy vegetables, nuts, grains, beans, canned fish with bones in, such as salmon and sardines. MAGNESIUM is required for the production of serotonin and may also help with reducing fluid retention and bloating, as well as improve symptoms such as breast tenderness, insomnia and low mood. Foods to include: dark leafy greens,



nuts, seeds, fish, beans, legumes, whole grains, avocados, dairy. VITAMIN B6 supplementation between 50-80mg has been shown to reduce lowered mood, irritability, anxiety and breast tenderness. As vitamin B6 is added to a number of vitamin blends, read the labels of your supplements and check your combined intake doesn’t take you over the recommended upper limit of 100mg per day. Foods to include: meat, poultry, fatty fish, whole grains, fortified cereals, soybeans, avocados, baked potato with skin, bananas, peanuts.

TAKE CARE OF YOUR GUT Home to our microbiome, the gut is the powerhouse of serotonin production, with a whopping 90 per cent of the feel-good hormone produced in the intestines alone. Feed it plenty of fibre, whole grains, cereals, leafy greens, fruit, and probiotic-rich kefir or yoghurt. And when you do have a craving, don’t dismiss it. Ignoring a craving can lead to eating more than you would have if you’d acted on it in the first place! Replacing a craving with a healthy alternative also results in only eating more.

TRY MY “MINDFUL CAVING TO A CRAVING” APPROACH ' Sit with your craving for a few minutes.

' Observe, smell, take a bite.

' Try to hone in on exactly what it is you

' Check in – how are you feeling? Does it taste

need to eat in this moment.

as you expected? Do you feel as expected?

' Think about the flavour, texture,

' Are you satisfied? Repeat the process

smell, temperature.

until you are satisfied.

' Reflect on how you will feel once you’ve

' Now congratulate yourself on responding

eaten your chosen food.

to your needs, mindfully, so you can get on

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AT HOME All your family wellness advice rounded up in one easy guide



Family wellness | H E A LT H


Your best defence against winter ills is good immunity. Here are your top six immunity boosters:



The majority of the immune system (about 70 per cent) resides in the gut and the good bacteria in your gut are an important component of this immune system. Probiotics work by populating your gut with plenty of good bacteria. For more details, see page 17.



Of all your proven immunity boosters zinc is your most effective, with the most evidence behind it, says medical researcher Shaun Holt. “Zinc has been shown in many studies to reduce both the duration of a cold, if taken during the cold, and to reduce the number we get, if taken daily.” In New Zealand one in four adults has an inadequate intake. Your pharmacist or doctor can test your zinc levels by way of a simple taste test. You can find zinc in meat, seafood, dairy, chickpeas, peanuts, peas, seeds and grains.


ECHINACEA Many people swear by taking echinacea and a Cochrane review* of more than a dozen studies, published in 2014, backs them up, finding that echinacea is effective in helping prevent colds. Taking echinacea is said to increase the number of white blood cells, which fight infections.



is known as the ‘sunshine vitamin’ because our bodies use sunlight to produce it, and winter means less sunlight. Says pharmacist Jennifer Pachiorka, “The eternal question has been ‘Is this the reason why people are more likely to get sick in winter than summer?’ Studies show vitamin D does protect against colds and flu, boosting immunity by increasing levels of antimicrobial peptides (the body’s natural virus- bacteria- and fungifighting machines).”





Illnesses like the flu and whooping cough can be dangerous and vaccination is your best defence. The annual flu vaccine is updated every year by the World Health Organisation. You can get vaccinated for the flu at your doctors, or at Unichem and Life Pharmacies if you are 13 or older, as well as for whooping cough (see over the page). Your pharmacy can provide tablets that offer protection against bacterial complications of colds. For details see page 7.

Lypo-spheric vitamin C has been called the ‘rock star’ of vitamin C, with clinical trials showing it can be twice as effective as traditional supplements. Its new encapsulation technology helps protect the vitamin C, increasing its bioavailability and transporting it directly into the bloodstream and cells.

OTHER WAYS TO PREVENT ILLNESS GET PLENTY OF SLEEP Pharmacist Jennifer Pachiorka from Unichem Neill’s Pharmacy, Auckland suggests, “Magnesium supplements can improve the quality of sleep and the duration of time spent in deep sleep.” See more about how sleep is important for our immunity on page 65. EAT A WELL BALANCED DIET that includes prebiotic fibre – food for good gut bacteria. “Prebiotic fibre is found in many sources such as wheat bran, bananas, garlic and onions,” says Pachiorka. OLIVE LEAF EXTRACT and garlic supplements are considered to be immunityboosting. KEEP UP YOUR EXERCISE regime throughout winter. PRACTICE GOOD HYGIENE Wash hands after toileting, before eating and after contact with a sick person. SNEEZE INTO A TISSUE then dispose of it. AVOID STRESS Learn to say no, and relax. DON’T GO TO WORK if you’re not feeling well. ENSURE YOUR HOME is warm and smoke-free.



H E A LT H | Family wellness


THE ‘100-DAY COUGH’ is a post-viral cough and it is much more common than whooping cough. Typical symptoms are a dry, irritable cough that can last two to four months, come in fits and be triggered by irritants such as cold air, laughing or eating and drinking. Treating this is difficult, with time being the main healer. Codeinebased cough suppressants may reduce irritability of the airway.

WHOOPING COUGH is caused by the Bordetella pertussis bacterium, and has three phases: 1. The first follows exposure after around a week and involves a runny nose, sneezing, irritating cough and fever, these lasting one to two weeks. 2. The second stage lasts two to 10 weeks and involves sudden and violent coughing fits, which are often followed by a rapid, deep breath causing the “whoop” sound in children. Mucous production and vomiting with coughing can be seen during this stage. 3. The third stage is one of recovery with the cough gradually getting better but viral upper respiratory infections can trigger coughing fits. Whooping cough is particularly dangerous for babies, so vaccination is recommended for children and adults who are in close contact with infants. Adults who were vaccinated as children can have their immunity wane; it is recommended they be re-vaccinated if in close contact with infants.


To clear a blocked nose, provide relief for a dry cough and ease breathing difficulties, add two teaspoons of Vicks VapoRub to a bowl of hot water and inhale the vapours (this is suitable for adults and children older than six years). Jaspreet Singh Kochhar, Vicks Senior Scientist



A sore throat is often the first sign of a cold and should go away after a day or two. Most sore throats are caused by viral illnesses and are not responsive to treatment with antibiotics, advises Pharmacist Ban Quillinchi from Unichem Fred Thomas Pharmacy, Auckland. TO SOOTHE A SORE THROAT: Gargle with warm salt water ' Suck on lozenges ' Add a teaspoon of honey to your warm (not hot) tea. ' Sore throat sprays can numb pain temporarily ' Decongestant nasal sprays help relieve a sore throat caused by postnasal drip – nasal drainage that runs down your throat. (Don’t use longer than three days.) '

SEE YOUR DOCTOR if your sore throat doesn’t go away after a day or two. Strep throat is a bacterial infection of the throat that requires antibiotics. Complications of strep throat can occur if it's not treated.

ASTHMA IN WINTER Dr Andrew Corin from The Doctors, Tauranga advises using a reliever inhaler more. Other inhalers that are increasingly available combine a reliever plus a preventer and are useful at controlling the flare-up of asthma during winter. SEE YOUR DOCTOR to discuss a treatment plan; there is benefit in getting the flu shot to help manage your asthma in winter.


There are lingering coughs (such as ‘the 100-day cough’) and then there's whooping cough. Dr Andrew Corin explains the difference between them.





Always read the label. Use only as directed. If symptoms persist see your healthcare professional. OTRIVIN is a registered trademark of the GSK group of companies or its licensor. GSK Auckland, NZ. TAPS PP9487. CHANZ/CHOTRI/0011/17.

H E A LT H | Antibiotic resistance

BATTLE OF THE BACTERIA Conditions like strep throat are bacterial and require antibiotics to treat them, however other winter illnesses such as coughs and colds, sore throats and sinus or ear infections are viral, making antibiotics ineffective in treating them, says Auckland GP Dr Jonathan Simon. That’s worth remembering when you think about what has become an urgent health concern in New Zealand and globally: antibiotic resistance. Dr Simon explains:

is a high expectation, in particular when children have ear infections or high temperatures, that they need an antibiotic. It’s something that is made worse in a service environment, where people have been prepared to pay money for a consultation in the expectation that they will emerge with an antibiotic. You want to take something away, and advice (on its own) sometimes doesn’t go down very well. IF PATIENTS DON’T NEED ANTIBIOTICS, THEN WHY DO DOCTORS PRESCRIBE THEM? I suppose that part of it is consumer pressure, and part of it might be not using the best evidence-based practice for the use of antibiotics.

WHAT IS ANTIBIOTIC RESISTANCE AND WHAT HAS CAUSED IT? When antibiotics are used on large populations of people over long periods of time the bacteria, which reproduce very, very rapidly, CAN ANTIBIOTIC RESISTANCE are given the opportunity over BE STOPPED? time to adapt and learn how to There will always be a battle inactivate the antibiotics, because between our use of antibiotics the bacteria are [continually] being and the bacterial mutations, exposed to the same chemicals that but antibiotic resistance can be destroy them. This is the use of slowed down if we reduce our use antibiotics on billions of of antibiotics. Don’t expect people over decades to leave your doctor’s Don’t and it’s also with antibiotics, but do expect to leave related to the expect to leave with an your doctor’s with large amount explanation of what’s antibiotics, but do of antibiotics going on and how expect to leave with an given to the infection should explanation of what’s animals all over behave over the next going on and how the the world. (Some few days so that if the infection should common bacteria child gets worse they behave. are common to both need to be seen again and animals and humans.) a decision about an antibiotic The more you use antibiotics, can be reviewed. If all families the more opportunities you give do that it reduces the national the bacteria to mutate and find utilisation of antibiotics and that is ways to become resistant to them. likely to slow down the emergence People’s expectations of doctor’s of resistant bacteria. visits have also contributed If you are given a course of significantly. In many cases there antibiotics, then it’s important



to finish it and not to leave it incomplete, at a point when you start to feel better. An incomplete course can mean there’s a slightly increased chance that bacteria can become resistant. Prevent your family from becoming ill. (See previous pages.) There hasn’t been a lot of investment in new antibiotics, but there may be other ways. There are biological approaches (an emerging field of science and engineering that ‘redesigns’ biological parts and systems) to countering bacterial infections. HAVE YOU WITNESSED ANTIBIOTIC RESISTANCE IN ACTION? Yes, particularly with skin infections. When I graduated 40 years ago, for the majority of skin infections you gave a course of oral antibiotics and they went away. Now, in general practice we see an increasing number of people that need intravenous antibiotics to control the same infection. Some very common bacteria are becoming more difficult to treat and this has been a steady progression. However, if you go 40 years before that, hospitals were filled with patients who had bacterial infections and they didn’t have antibiotics; so some of the infections were fatal.

Protect your family from winter illnesses by being prepared and building their immunity. Visit your nearest Unichem or Life Pharmacy to talk to your pharmacist about your family's wellness needs.

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Tea with purpose Enjoying a cup of tea is good for the soul… enjoying Artemis medicinal tea is a great way to enhance your wellness





he journey to great health and vitality can be a challenge these days. We suffer from a wide range of ailments, some we stubbornly put up with and some that really affect us day-to-day. There’s so many options to support your health, but here’s something you might not have thought of. Something as simple as a cup of tea.

It’s easy to forget that we are natural beings. In fact, since the beginning of human life, nature has been our guide and source of nourishment. For millennia, humans lived naturally, eating fresh, organic food, drinking fresh water and making medicine from plants.

Medicinal plants are bursting with active constituents (the beneficial qualities) that aren’t available from food alone. There are thousands of compounds in medicinal plants that work synergistically at a cellular level to heal and restore the body. And when extracted in hot water, the active constituents are easily absorbed by your body and only take a matter of seconds to get to work! This makes tea a very effective delivery format for plant medicine.

medicine. Their teas are popular because they are so easy to integrate into your daily life. Care, quality and centuries of use and research go into each formulation to ensure they work. The teas are BioGro certified organic so you can trust they only use the best ingredients.




Choose the tea that’s right for you Swap out one drink for an Artemis tea Be fully present when you prepare and drink your tea

In short, no. A humble herbal tea is nice to drink but lacks any therapeutic quality. Instead, look for a tea from Artemis, who specialise in traditional plant

Ask for Artemis in your local Unichem or Life Pharmacy

Always read the label and use as directed. If symptoms persist see your healthcare professional. Artemis Ltd, Dunedin. TAPS PP9760.




hen a flashing spot appears in Monique’s vision while she’s driving she knows to pull over as quickly as she can before she’s virtually blind. Her two children have got used to waiting anywhere from 45 minutes to an hour and a half before she can drive them home again and wait for the inevitable pounding headache to come on.


STARS With migraine estimated to affect a quarter of women, it pays to heed the warning signs and find out how to manage this debilitating condition that can strike when you least expect it By Victoria Wells 52


This visual disturbance is known as an aura (a warning sign), which heralds the onset of the classic migraines that Monique, 44, has been getting since she was eight years old. “When I was little and they started I was telling my mum that I was going blind, I didn’t know what was happening. But my dad was a sufferer so he knew immediately what it was.” Migraine is a condition that causes headaches, often with other symptoms such as nausea or vomiting. Between migraine attacks these symptoms disappear completely. Migraine is generally divided into two categories: classic (with aura), and common (without aura). Other types of migraine include menstrual, abdominal (usually in children) and ocular (temporary loss of all or part of the vision in one eye and with or without a headache).

Migraines | H E A LT H

For Monique, the initial flashing spot turns into colourful zig zag lights that grow until they take up nearly all her vision before moving to the periphery and leaving her with tunnel vision. “Then it goes and I get the headache and it feels like a really, really bad hangover. They last for about two days. And sometimes when I get the visual disturbance I get numb lips and sometimes a tingling feeling in my fingers or on my cheek – it depends how severe it is.” Migraine is estimated to affect around one in four women, and one in 12 men at some point in their lives. However, the severity and regularity of migraine attacks can vary widely. “Most of us will experience a migrainoustype headache at least once in our lives,” says Dr Chris Reid, a GP at Kerikeri Medical Centre and Chair of the National Advisory Council for the Royal New Zealand College of GPs. “All of us will get some form of tension headache at some point and there may be some migrainous elements to it, but true migraine is pretty rare.” He believes there can also be a lot of confusion between migraine and tension headache, and getting a correct diagnosis comes down to your GP getting a full picture of the history of your headaches, along with any additional symptoms or potential contributing factors. Typically, a migraine headache is on one side of the head, or at the front, but can be on both sides. Sufferers usually need to lie down in a darkened room and may feel sick or vomit. A tension headache feels like a tight band across the head and can be uncomfortable and tiring, but

doesn’t usually disturb sleep or affect your ability to work. While an occasional headache is relatively common, Dr Reid says that if you are getting more than a couple a week and if they last for a long period of time then it is worth seeing your GP. “Most of the time you can get a fairly clear idea about headaches from taking a very careful history and a basic examination to make sure you’re not picking up any signs of other pathology that you might want to investigate,” he says. “Careful drug history, for example the contraceptive pill, you want to be

a period or during, due to the fall in oestrogen around this time. Women who get migraines may therefore see an improvement when pregnant as there is a constant high level of oestrogen. It is the change in oestrogen levels, rather than the low level itself that is thought to be the trigger. As menopause approaches, migraine attacks may become more frequent as oestrogen rises and falls, then reduce once menopause passes as a constant low level remains. Migraine most commonly starts in childhood or as a young adult and girls are more likely to get it than boys. “If someone is getting them young then you do want a paediatrician to take a look and make sure there’s no other cause for those headaches,” says Dr Reid. “A persisting headache in a child is pretty uncommon. If a child is being quite specific then you’d want to get a specialist to look at that, because what you prescribe has to be chosen very carefully.” Fifteen-year-old Zoe experienced her first migraine at 10. Her mother, Sheree, says they started as bad headaches. “She wasn’t vomiting and had no aura, but she had one every day for virtually six weeks. So the doctor referred us to a neurologist and she had a head MRI to rule out anything sinister.” Zoe was put on a daily medication for three months and the headaches stopped. Then, a year later, they returned – but this time with aura, vomiting and light sensitivity. Her older brother, father, uncle and two aunts also suffer from migraine. Although migraine is not classed as an inherited condition, it does often ► occur in members of the same

“YOU ALWAYS HAVE THAT WORRY THAT YOU’RE GOING TO GET ONE. AND I’D THINK, ‘WHAT IF, IN THIS BIG MEETING TODAY, I SUDDENLY GO BLIND AND I CAN’T SEE THE WHITE BOARD?’” careful with that, and the family history. If it is obviously a migraine then you go down a migraine treatment route or if it’s a tension headache then is it coming from someone’s neck? Is there a problem there? That history is really important because the next step is very important.” The causes of migraine are not well understood and theories include blood vessels spasming and dilating, or changes in brain chemicals. Triggers can also be many and varied, depending on the sufferer and include diet (commonly chocolate, red wine, cheese and citrus, or not eating regularly), environment (smoke, flickering screens, loud noises, strong smells), psychological (depression, anxiety, stress or the time just after a stressful event), the contraceptive pill and shift work. The female menstrual cycle is a common trigger and usually associated with the week before



H E A LT H | Migraines

family, therefore you can be more likely to develop migraine if you have one or more close relatives who have it. Sheree says Zoe has good and bad patches, but they have identified definite triggers. “When she’s been going through growth spurts they’re worse. And when she’s tired and when her diet’s not good. We’ve tried to work out if it’s individual foods but it just seems to be if she’s had a lot of sweet stuff, party food and that kind of thing.” After getting migraine several weeks in a row after playing netball Sheree took Zoe to a chiropractor who did some realignment work on her spine and neck, which has reduced her attacks. Sometimes, migraine attacks can become less frequent or may stop altogether. Sheree says Zoe’s older brother experienced a lot during his mid-teens too. “Her brother’s pattern was very similar in that he got a lot during that growth spurt of 14, 15, 16. He gets them far less frequently now and her father was the same, so we’re hoping that it will get better.” “You see people who spend years trying to get on top of them,” says Dr Reid, “and then you don’t see those patients for 10 years or so, and then suddenly bang – they’re back with a migraine.” Having lived with migraine attacks for 36 years, Monique has a good understanding of her triggers (too much sleep can bring one on, so she sets her alarm each weekend) but says they can still strike out of the blue and she estimates she gets two or three every month . “You always have that worry that you’re going to get one. And I’d think, ‘What if, in this big meeting today, I suddenly go blind and I can’t see the white board?’ It’s almost like being underwater because you can’t see the people who are talking to you and you’ve got numb lips.”



There is no cure for migraine, so understanding your triggers and making lifestyle changes to prevent them can help, along with having appropriate medication. “There’s only a small percentage of migraine sufferers who take regular medication to prevent a migraine,” says Chris Reid. “One or two of my patients at any one time will be taking preventative migraine treatment, the rest will just have a set of painkillers or migraine treatments on standby.” Zoe takes an anti-inflammatory and painkillers, along with antinausea medication as she will vomit regularly during an attack. Monique also takes an antiinflammatory as soon as she gets the feeling of euphoria and the overwhelming thirst that signal to her that a migraine attack is imminent. If it sets in she uses painkillers and waits it out. “I’ve tried every kind of pharmaceutical that they can throw at me, apart from beta blockers,” she says. “My preference is not to take a medicine every day, although I know it can work for a lot of people. I’ve tried acupuncture, I was sent to a neurologist for scans… I do think a lot of it is to do with posture and I get a lot of neck aches so I get massages every two weeks and I really think that helps. You’ve got to invest in learning about yourself and I think healthy lifestyle and being outdoors [are important]. In the office I’ve got a seat near the window now and that’s miles better for me.” For Zoe, balancing her migraine attacks with demands of school work, sport and social life can be tricky – particularly when it comes to how long she needs to recover from them. “If we’re staying at someone’s house and staying up late then I have to be careful, knowing that I could get a migraine

the next day. It’s like you have to decide whether it’s worth staying up or not! Sometimes, after [a migraine attack], I can feel really dehydrated for the rest of the day and then I get a bad headache in the back of my head if I try to do stuff, that’s what stops me from getting back into things again.” While Monique agrees that migraine does have a significant impact on her life, she is philosophical about it. “You do miss out on things and I wouldn’t wish it on anybody, but it’s just about managing it, and everyone has different ailments – everyone has something.”

MIGRAINE SYMPTOMS COMMON MIGRAINE WITHOUT AURA: Throbbing headache on one side, typically at the front but can be both sides. Movements of the head may make it worse; can last from four to 72 hours. Other symptoms: feeling sick, vomiting, sensitivity to light/noise CLASSIC MIGRAINE WITH AURA: Before the headache (as above) starts you may experience a warning sign, known as an aura: Visual aura is the most common and may include temporary loss of part of vision; flashes of light; objects appearing to rotate, shake or boil Numbness, pins and needles starting in the hand and moving up the arm to involve the face, lips and tongue Problems with speech Heightened senses (especially smell, more sensitive skin) Food cravings A feeling of euphoria

Fig. 1: Ouchie alloverus

Fig. 2: Parentae panicus

Worried about your child’s pain or fever? Check out Pamol’s helpful website, full of expert tips and advice to help you help your child feel better - including our handy ‘Little Helper’ temperature checker and dosage calculator tools. Ask for Pamol® at your local pharmacy, or visit for ways to relieve your child’s symptoms … and your concerns.

Pamol® is for the treatment of children’s pain and fever. Pamol® suspensions contain paracetamol 250mg/5mL. Always read the label and use as directed. If symptoms persist see your healthcare professional. Incorrect use can be harmful. ® Registered Trademark. Aspen Pharmacare C/- Healthcare Logistics, Auckland. TAPS PP9087-JN17.

BETTER, FASTER PAIN RELIEF than Paracetamol or Ibuprofen alone


Patented combination of Paracetamol and Ibuprofen delivers double action relief from a wide range of pain More effective pain relief than Paracetamol or Ibuprofen alone1 Invented in New Zealand and now going global

Hartley Atkinson Inventor of MAXIGESIC

Ask for Maxigesic from your local pharmacy Reference: 1. Merry, A. F., Gibbs, R. D., Edwards, J., Ting, G. S., Frampton, C., Davies, E. and Anderson, B. J. (2010). “Combined acetaminophen and ibuprofen for pain relief after oral surgery in adults: a randomized controlled trial” British Journal of Anaesthesia 104(1): 80-88. Research sponsored by AFT Pharmaceuticals. MAXIGESIC® film coated tablets are for the temporary relief of pain, the reduction of fever and the discomfort associated with fever. Do not use if you have asthma or a stomach ulcer. Do not use in children under 12 years or if you have kidney disease. Always read the label. Use only as directed. Incorrect use can be harmful. If symptoms persist consult your healthcare professional. AFT Pharmaceuticals, Auckland. TAPS PP9817. NZ Patent No. 552181. Result achieved in a trial of post-operative pain relief after removal of 1–4 wisdom teeth using MAXIGESIC® compared with paracetamol 4000mg or ibuprofen 1200mg alone per day in four divided doses.1

WARNING: Do NOT combine with any other paracetamol or ibuprofen containing medicines. Do not exceed the daily recommended dose.

Back pain | H E A LT H


to basics Writer and chronic back pain sufferer PAULETTE CROWLEY asks the experts how to manage the ache


t’s 4pm, my back is aching after hours of typing and I’m cranky with the kids. The thought of cooking dinner, then navigating homework and bed-time battles does not fill me with glee. These are signals that I have to stop and deal with the pain before it spirals. Water, a hot wheat pack and rest are what I need. I close my eyes and imagine the pain receding like the tide. With each deep breath, I feel it gradually slip away. Slowly, I feel a warmth spread up my back, replacing the tension and pain. Half an hour later, I’m calm and ready to face life with a smile.

Like 80 per cent of New Zealanders who will experience it at some point, I have back pain. An enthusiastic session on a treadmill 15 years ago caused permanent damage to my lower back. Since then there have been times I couldn’t exercise at all, and even the simplest household tasks left me in agony for days. But after a few years I began to accept the pain wasn’t going away and knew I had to figure out how to live with it. Instead of expecting a doctor or chiropractor to ‘fix’ me, I decided to take ownership of my pain and make some lifestyle adjustments to deal with it. That meant a painstaking appraisal of my health. I was overweight, didn’t have the best diet, and dealt with stress by using vices like cigarettes and wine. I had to lose weight, stop smoking, increase gentle exercise, get more sleep and reduce stress. Making these changes has equalled a lot less pain. These days, I know that six hours solid in the garden or on a keyboard is asking for trouble, so I’ll break it up with a yoga session, gentle walk, or rest. I’ve significantly reduced my use of over-the-counter (OTC) pain relief by using a wheat pack and supplements, like turmeric. Overall, I think I’m healthier and more active than I was before hurting my back, and I’m certainly more resilient. Most importantly, I now have a healthy relationship with my back. The pain is there to let me know that I need to do something differently – move more, maybe less – but it’s not there to rule my life.

PAIN IS YOUR FRIEND Pain is your body’s way of saying something is wrong, says Brendan Tod, a clinical exercise physiologist at ProActive Rehab. “It’s your body sending an alarm signal to your brain to stop doing what you’re doing, because it doesn’t want to ► make things worse.”



H E A LT H | Back pain

from their loved ones. “The husband who doesn’t get enough attention from his wife uses his sore back to get love. If it’s not working, he exaggerates so the pain appears worse. This is not about what’s going on pain-wise, it’s about the relationship – getting the attention of someone else. Your pain experience is not just about your injury – the more people realise that, the better it’s going to be.”


So pain is needed and can be dealt with, but problems arise when it won’t go away. If it lasts longer than 12 weeks it’s considered to be chronic, which is a common issue among people with back problems.

MIND GAMES Dealing with chronic pain requires a different approach from dealing with acute pain. For example, rest and pain relief might not be helpful for persistent pain, but could be crucial when treating an injury. Because there is a significant psychological element to pain, mind-based management techniques are important. “Our beliefs and attitudes around pain shape our experience,” says Brendan. “If you’re a bit fearful of pain, it



becomes catastrophic and seems like the end of the world. “The hypervigilant person is always scanning for pain. Their body becomes really sensitive to it and the alarm signal goes off too early. What might have once been discomfort now becomes a message of pain. It’s not just that it’s all in your head, it’s that your body’s almost hard-wired to be hypervigilant around pain and receive more pain signals.”

EMOTIONAL CAUSES OF PAIN Pain affects our moods, behaviour and relationships with others. “You have to acknowledge it and communicate it but there’s also an element of catastrophisation.” Subconsciously, people might create pain in order to get attention

Facing fears around pain and overcoming them is different for everyone, but staying as mobile and active as possible is crucial for everyone. “If someone is fearful of re-injury, we educate them around moving safely. We show them how to move to avoid pain and strengthen up.” Cognitive behavioural therapy (CBT) creates awareness of the thoughts that could be creating or fuelling pain. “We know that maintenance of activity and exercise, combined with CBT, are some of the best approaches for pain management. It’s not the movement itself that’s causing the issue, it’s their scrutiny of what they’re doing. CBT can start to create a sense of disassociation between the fear of re-injury and the actual movement.”

TAKING RESPONSIBILITY FOR YOUR PAIN After expert assessment and treatment, there comes a time to take ownership of chronic pain. “People need to take control of pain. You’ve got to see this as an opportunity to learn something about yourself and see it as an opportunity for self-improvement, which might be changing the way you move, your exercise habits, or learning more about your thought processes and beliefs.”

MEDICINE FOR PAIN A pharmacy is where many people in discomfort go in search of relief, as pharmacist Taleesha Reedy from Unichem Silverdale Pharmacy well knows. Non-steroidal anti-inflammatory drugs (NSAIDs) are a popular option for over-the-counter pain relief, as is paracetamol, she says. But before reaching for NSAIDs, letting your body work on the inflammation is a good idea. “If you have an injury of any sort, you should wait at least 24 hours so your system does a bit of work before you start hitting it with antiinflammatories.” Once you’re taking medication, a cautious “add-on” approach is wise. For example, start with paracetamol then graduate to NSAIDs. “We always recommend to patients to use the lowest effective dose and the safest medication first. Only use them when you need them, and only for a few days at a time. You also need to stay hydrated as these medicines are metabolised in your kidneys.”

is part of the ginger family and traditionally used in curries – but it’s also been used medicinally for centuries. It has recently become popular again as a natural product with many studies finding it may be linked to improving inflammation due to its antioxidant properties. Some data indicates it could be useful in treating arthritis. A couple of things to note: curcumin is poorly absorbed by the body so it may be better to take it as a supplement containing black pepper (see your pharmacist). And although turmeric has been studied extensively, most of the studies have not been done on humans, so definitive health recommendations cannot be made.


OTHER PAIN RELIEF Medicated gels containing NSAIDs are effective pain relievers but should be used carefully, especially if you are also taking an oral antiinflammatory, says Reedy. Skin rubs such as Antiflamme are soothing and can be used liberally, especially in conjunction with heat treatments such as wheat packs and gel pads. The natural health aisle also provides potential solutions for managing pain. “Some people find that magnesium helps with muscle relaxation.” A popular product that people are asking for is turmeric. “Every single customer I’ve asked about turmeric say it’s incredible, and that they notice the pain will come back within a few days of not taking it,” says Reedy. Turmeric (curcumin)




Persistent pain (lasts more than 12 weeks) affects one in five New Zealanders. It’s an upward trend: a recent study shows it has increased by 37 per cent in the last decade. Back pain affects four out of five of us at some point in our lives. About a third of people suffering from persistent pain showed symptoms of depression/and or anxiety in a recent study. A recent Australian study found that while non-steroidal antiinflammatory drugs (NSAIDS) are good at providing short-term pain relief, in the long-term the effect is limited, and the potential consequences of stomach ulcers and bleeding gut should be carefully considered.

Dry eye | H E A LT H

IN THE blink OF AN EYE Dry Eye is a common condition that can be triggered by screen use and air conditioning


ith winter forcing us indoors and out of the cold, many of us are spending more time in heated or air conditioned environments, as well as more time on our screens or with our nose buried in a book. This type of environment and these kinds of activities can lead to a condition called Dry Eye – sore, scratchy, tired, irritated and dry eyes. Dry Eye can also be triggered by exposure to smoke, allergy medication and ageing or hormonal changes. In the case of screen users and book worms, it’s the fact you’re blinking less often that leads to Dry Eye. Check in with yourself occasionally and remember to blink. Optometrist Dr Andrew Thompson also recommends giving your eyes regular mini breaks by looking away from your screen and directing your gaze out to middle and long distance. For everyone else (and including screen users and book worms), using eye drops can help. It’s not pleasant putting eye drops in, but if you don’t do it properly, they won’t be as effective.

HOW TO USE EYE DROPS CORRECTLY: ' Lie flat, look up to the ceiling and

tilt your head back. ' Pull your lower lid down with your index finger to create a pocket. ' Using your other hand, drop one drop into the pocket – don’t let the tip of the bottle touch your eye – then remove your index finger. ' Once the drop is on the eye, close your eyes, tilt your head downward and use your finger to gently press the inside corner of the eyelid by the nose. Leave the eyelids closed and the finger pressing gently for two full minutes. It takes two minutes for the drop to completely penetrate the surface of the eye. ' If more than one drop is needed, wait five minutes before putting in the next drop.

The reason the world doesn’t plunge into darkness every time we blink is that our brain is programmed to ignore the blackouts so that we’re able to experience the world as continuous. Clever!

The average person blinks 15 times a minute and each blink lasts a 10th of a second. In that time the eyelids CLEAR AWAY foreign bodies (such as dust particles) and SPREAD lubricating fluids across the eyeball. Blinking also enables our eye lashes to CATCH foreign bodies, and protects our eyes from bright lights.

Sore, irritated eyes can also be brought on by allergic reactions to irritants like pollen, pet dander or dustmites. If your eyes are red, itchy and watery, AND sometimes accompanied by nasal congestion, it’s more likely to be allergy-related. Talk to your Unichem or Life Pharmacist to make sure you’re getting the right eye drops for your symptoms.





Chlamydia is more common than we thought. Are New Zealanders good at protecting themselves against sexually transmissible infections(STIs)?


ith contraception readily available in New Zealand, Kiwis enjoy active and healthy sex lives. But health professionals find it a challenge to get the message across about the importance of protecting yourself from sexually transmissible infections (STIs).

In New Zealand chlamydia is the most common STI, with a new study reporting that a third of women and one in five men in New Zealand have had it by the age of 38. Young people remain, statistically, the most common age group to contract an STI – despite the fact they’re generally more accepting of wearing condoms than older generations. However, it’s not only young people who need to heed the warning, ‘wear a condom’. Says Family Planning’s national medical advisor Dr Christine Roke, “The

same message applies whether you’re 17 or 70.” It’s a sobering thought that STIs like chlamydia present symptoms that go unnoticed, meaning we can unknowingly carry and pass them on. Chlamydia is a bacterial infection that can lead to infertility if left untreated. The infection might cause pain when peeing or during sex, and for women, unusual vaginal discharge and/or bleeding between periods or after sex – but most people don’t notice any symptoms. Other than consistently using condoms, it’s important to get yourself tested for STIs, says Dr Roke. “At Family Planning we are seeing lots of people asking for an STI check, which is great. The advice we give is that you should have a chat with your partner about your histories, especially if you’re in a new relationship, but you should also be having STI checks done periodically, depending on how

Sexual health | H E A LT H


often you’re changing partners.” She says a huge challenge for health professionals is reaching people and raising the subject of STI testing with them. Women are much more likely than men to have an STI test because health professionals can screen for chlamydia and gonorrhoea when women have cervical smears. You need to ask for the tests though, as they will only be offered if you’re considered ‘at risk’, i.e. you’ve had multiple partners, are in a new relationship or have communicated that you’re unsure about your partner. Testing involves having a swab taken. For men, testing for chlamydia and gonorrhoea is by way of a urine test but men are not easily encouraged into doctors’ surgeries. Dr Roke says young people are also difficult to reach. “Young people are most likely to visit a health professional for a sports injury and there is talk among health professionals of using these consultations as an opportunity to talk about and screen for STIs.” Stock up on condoms at Unichem or Life Pharmacy, and ask your doctor about STI testing, or visit your Family Planning Clinic.

Painful Sore Throat? Ask your Pharmacy about Strepfen Intensive Only

contains Flurbiprofen to treat inflammation

Last for up to 4


† Benrimoj SI et al. Clin Drug Invest 2001;21:183-93. Always read the label. Use only as directed. If symptoms persist see you healthcare professional. Reckitt Benckiser Auckland. TAPS DA 1703DB.

SLEEP on it

Ask your pharmacist | H E A LT H

Pharmacist JUDY TURNBULL from Unichem Waiheke Pharmacy on how good sleep helps to keep us well


e all know how it feels to struggle through the day when we haven’t had enough sleep. Researchers now know that a lack of sleep, even after just one night, can also compromise our immunity, making us more susceptible to catching illnesses like colds or the flu. During sleep, our immune system releases increased levels of proteins called cytokines. Cytokines aid cell-to-cell communication in immune responses and stimulate the movement of cells towards sites of inflammation, infection and trauma. When we don’t get enough sleep, production of these protective cytokines decreases, and the genes that control the biological clocks in our cells are altered. Studies have found clear links between sleep deprivation and the development of serious illnesses such as obesity, diabetes, chronic inflammation, hypertension and mental disorders. Long-term and regular sleep loss can also lead to immune disorders such as cancer, multiple sclerosis and rheumatoid arthritis.

Most adults need seven to nine hours’ sleep per night, and children and teens even more. We pass through four to five cycles of sleep each night and within each cycle we move through different stages of sleep, until we reach the final stage, REM (rapid eye movement) sleep. REM sleep is crucial to keeping us well because it’s the restorative part of our sleep cycle, and as the night progresses we spend more time in REM sleep. Some people look to prescription sleeping pills when they’re having trouble sleeping, but they should only be used in the short term because they block restorative REM sleep and may cause dependence. A reduction in REM sleep can also affect your memory, your mental health and your ability to cope with stress and anxiety. Some studies show that reduced REM sleep lowers reaction reflexes and increases pain sensitivity. For a sleep aid that doesn’t negatively affect the sleep cycle, look for these ingredients: MELATONIN If you have trouble falling asleep, melatonin is the best option. People who live in a noisy environment, travel a lot, or have

abnormal sleep patterns due to work or study find melatonin particularly helpful. Melatonin is prescriptiononly in New Zealand, however natural sources come in the form of tart cherry extracts. MAGNESIUM A muscle relaxant, it helps you relax. Our own stores of magnesium are often depleted by stress, and common causes of insomnia are stress and anxiety. Magnesium can also help to ease symptoms of depression, which is another cause of insomnia. ZIZYPHUS This has been used in Chinese medicine for thousands of years; it can support a deeper sleep. VALERIAN ROOT If your racing mind causes you to wake up in the middle of the night, Valerian root may help. 5-HTP Mood-boosting 5-HTP is an amino acid and the building block of melatonin; it also converts to serotonin, the “feel good” hormone – however, 5 HTP cannot be taken with some antidepressants. Ask your Unichem or Life Pharmacist about their range of products to promote sleep health. For lifestyle adjustments that may help, see our tips on page 9.



Mucine Maximu x Strengthm availabl is e Pharma in cy only


1 tablet = up to 12 hours* Immediate-Release Layer

HOURS * Extended-Release Layer

*Based on 1200mg dose. Always read the label. Use only as directed. If symptoms persist see you healthcare professional. Reckitt Benckiser Auckland. TAPS DA 1703DB.


Giveaways To go in the draw to win one of these great prizes, go to Entries must be received by 31 October 2017.

Dermalogica’s new Stress Positive Eye Lift (25ml) is an eye treatment and masque, valued at $95, that brightens tired eyes and lifts the eye area by energising the skin around the eyes. Dermalogica’s new Nightly Lip Treatment (10ml) is a rich overnight formula, valued at $115, that firms, hydrates and restores the skin on and around your lips, smoothing away lines while you sleep. We have one gift pack valued at $210 to give away, which contains both the eye lift treatment and the lip treatment.

1 TO


8 TO


Tired of being tired? You could be low in iron. Floradix is a tasty and effective way to top up your iron levels because, unlike tablets, Floradix comes in liquid form and is absorbed immediately. We have eight bottles of Floradix (250ml) to give away, valued at $25 each. Red Seal, Auckland.

5 TO

Stay healthy this winter with a daily high potency dose of Lypo-Spheric™ Vitamin C delivered directly into your cells. Sugar-free, gluten-free and non-genetically modified (GMO). We have four packs of 30 sachets to give away, each valued at $50. Appleton Associates


Ltd, Auckland

Systane Hydration provides advanced hydration for the temporary relief of burning and irritation of the eyes, due to dryness of the eye. Systane Hydration comes in two handy formats – in a 10ml bottle or as a pack of individual vials. We have six bottles of Systane Hydration to give away, valued at $33 each. Novartis NZ Ltd, Auckland

6 TO

4 TO


WIN Help protect your family’s immunity naturally this winter with Clinicians ViraShield for immunity and winter ills and chills and Prospan Menthol Syrup with dried Ivy Leaf to soothe the throat and help clear the airways. We have five packs containing both products to give away, valued at $44 each. Douglas Pharmaceuticals, Auckland.

Always read the label and use only as directed. If symptoms persist see your healthcare professional. Vitamins are supplementary to a balanced diet. TAPS PP9760.


Proudly ethical We celebrate 10 years of natural, ethical, vegan and affordable skincare with Sukin

Sukin has been dedicated to cruelty-free practices and products from day one. We source from suppliers who do not test on animals, and ensure our own manufacturing and testing processes are completely free from animal testing. Further to this Sukin is a proud vegan brand, refraining from use of animal derivatives such as lanolin as well as animal by-products like honey and bees wax. Achieving accreditation with the organisation Choose Cruelty Free (CCF), Sukin are now listed as vegan and approved as an authorised 100% cruelty-free company. For more information go to


At Sukin our tagline and focus are simple. Skincare that doesn’t cost the earth™ isn’t merely a commitment to affordable products, but also to the creation of beautiful skincare at minimal cost to our precious environment. How do we achieve this? By thinking and acting sustainably wherever possible. This means achieving carbon neutral status by offsetting all of our emissions from product manufacture to office operations. Whilst bottles and boxes and packets can certainly be attractive, the less attractive side is that they can end up contributing to landfill. Sukin uses recyclable packaging, and ensures that packaging is kept to a minimum where possible.

Beauty Page 71 WINTER TRENDS | Page 72 SERUM SECRETS | Page 74 GET LIPPY |





The product most recommended by doctors for scars & stretch marks. Colmar Brunton NZ, 2016

“Thank you so much, for the first time in my life a product delivered exactly what it advertised. It’s about six months ago that I got a scar on my stomach and decided to try Bio-Oil. Not only did it help fade my scar but also my stretch marks on my stomach from my children (30 and 34). Thank you, thank you, thank you. This product simply made me feel good about me!” Jan Ween

Bio-Oil® is a specialist skincare product formulated to help improve the appearance of scars, stretch marks and uneven skin tone. Its unique formulation, which contains the breakthrough ingredient PurCellin Oil™, is also highly effective for ageing and dehydrated skin. For comprehensive product information and results of clinical trials, please visit Bio-Oil is available at pharmacies and selected retailers. Individual results will vary. Bio-Oil is distributed in New Zealand by Douglas Pharmaceuticals Ltd, Auckland. BGA170602–LW–JW

Winter trends | B E AU T Y

Fingertip fashion The ‘modern metallic’ look that was big on international fashion runways recently is still huge – but this season it’s with a twist. Use an earthy or feminine base shade and add just a hint of metallic by way of a ‘French tip’ shape at the ends of your nails. W E LOV E : OPI Nail Lacquer in Icelanded a Bottle of OPI Essie Polish in Glow Your Own Way L’Oréal Paris Color Rich Varnish in 220 Dimanche Apres Midi Revlon ColorStay Gel Envy in Win Big




Warm up with hues inspired by nature, fragrance that feels like home and feel-good factor skincare

THE STRESS FACTOR The environment and the busyness of daily life can wreak havoc on our body. These unisex stress-related skin and health offerings will support you through the storm. Just add sleep, hydration, exercise and nourishing food. T RY T H E S E : Dermalogica Stress Repair Eye Lift Cream Blackmores Executive B Stress Formula Tablets

HYGGE THY HAIR Adding to the home interior trend of hygge (see page 21), the season’s hottest hue for your locks is an extension of this cosy and warm vibe. Think relaxed and a variation of your natural colour. Brunettes can introduce burgundy or plum tones, and blondes should try warmer caramel hues. T RY T H E S E : L’Oréal Paris Magic Retouch Concealer Spray L’Oréal Paris Casting Crème Gloss

WARMING WINTER SCENT Fragrances featuring crowd-favourite Tonka Bean, which exudes a warm, oriental scent, are this season’s hot picks. Golden and amber bottle hues illustrate their sensual snug-factor.

T RY T H E S E : Joop Wow! Givenchy Dahlia Divin


FROM TOP LEFT: ESTÉE LAUDER Advanced Night Repair Serum DERMALOGICA Overnight Repair Serum REVLON Age Defying Serum with DNA Advantage™ DR. LEWINN’S® Eternal Youth Day & Night Serum SNOWBERRY Intensive Renewal Face Serum SHISEIDO Ultimune Eye Power Infusing Eye Concentrate Serum CLARINS PARIS Pore Minimising Serum L’ORÉAL PARIS Age Perfect Cell Renewal Golden Serum MANUKA DOCTOR Apinourish Age-defying Serum TRILOGY Very Gentle Calming Serum with SyriCalm®, Calendula & Green Tea ELIZABETH ARDEN Prevage® Anti-aging & Intensive Repair Daily Serum. Products featured available from selected Unichem and Life Pharmacies.




It’s the skincare step that’s been supercharged over the past few years. Unichem and Life Pharmacy beauty expert TRUDI BREWER explains serums, and why they’re a crucial addition to your skincare routine

Serums | B E AU T Y

WHY THE HYPE ABOUT SERUMS OVER THE PAST YEAR OR SO? Serums have been around since 2007, so they aren’t new. But what has changed in recent years is the advances in targeted delivery systems, and the potent range of active ingredients on offer that can penetrate quickly into the skin.

THERE SEEMS TO BE A SERUM FOR EVERY SKIN CONCERN... There is a demand for targeted, active, bespoke skincare. We are living in an age of empowered consumerism, where customised skincare is on the rise, and serums fall into this category. Today, busy women want tailored, effective skincare to answer the changing needs of their skin for day and night.

WHAT CAN A SERUM DO THAT A MOISTURISING CREAM OR HYDRATING MIST DOESN’T? The ingredients are highly concentrated and generally suspended in water-based liquid, which allows them to absorb fast and penetrate deeply into the skin. They’re not multi-

functional products, they are targeted skin products. They are designed to correct skin issues such as dehydration, brown spots, excess oiliness and an uneven skin texture; they don’t offer UV protection or act as barrier repair like a moisturiser can. They are a treatment product designed to correct skin concerns.

ARE SERUMS GOOD FOR EVERYONE? Depending on your skincare concerns there is a serum for everyone. The most exciting advances in this category are oil and water combination serums. Traditionally, serums are water-based, however, today richer oil emulsions are available to treat concerns such as ageing and dehydration.

HOW DO WE USE A SERUM? A skin serum needs to be applied after cleansing, on dry skin, and before moisturiser. Two pumps pressed into skin, rather than rubbed or massaged, is best. The warmth from your palms helps the ingredients penetrate faster. Use twice daily – once in the morning to help fight the free radicals our skin is exposed to during the day (such as sun damage, and pollution), and at

night under your night cream, when skin is in need of repair while you sleep. Remember, serums are super concentrated and the ingredients are very potent, so make sure you follow the rule of less is more, and use only the smallest amount.

CAN WE USE SERUM WHEN WE APPLY MAKE-UP? Yes, they can actually plump out fine lines, so before make-up is a great time to use a skin serum. Skin serums can double as makeup primers – Elizabeth Arden Superstart is a great example of this. It can be pressed onto skin over make-up to offer a hydrating boost, before touching up your foundation during the day.

HOW DOES INVESTING IN SERUM ENHANCE OUR SKIN HEALTH? Sunscreen and a skin serum are the two products every woman that is serious about age management needs. Our skin is dynamic; it is in a constant state of change. Our lifestyle, hormones and age impact on how we look. My go-to products are a sunscreen to protect skin from the environment, and a serum to offer targeted repair. Also, most serums are safe to use around the eye area, so they can double as your eye cream.

Super skin saviour What’s to love this winter? Snowberry’s new super serum, the Intensive Renewal Face Serum, of course. There’s something special about the word ‘super’ and Snowberry’s new super serum is very special because it contains a world-first peptide complex called eProlexTM that helps to counter lines, inflammation and discolouration; as well as helping to strengthen the skin’s critically important natural barrier function. This unique power pack is supported by the MultiActive Skin Support (MASS) system, comprising vitamins B3, C and E, hyaluronic acid and ubiquinone. Like Snowberry’s New Radiance Face Serum, the Intensive Renewal Face Serum contains the wonderful skin-remodelling Copper Tripeptide-1, and has also been proven by gold standard clinical trial. Its difference lies in that it has eight actives (while New Radiance has two) and a luxurious skin-softening emollient base rather than a gel. Look for Snowberry’s new super serum at Unichem and Life Pharmacy LIVINGWELL


B E AU T Y | Lips



Clinicians B Complex Dietary Supplement

Blistex Lip Conditioning Balm

Clarins Moisture Replenishing Lip Balm


Dermalogica Nightly Lip Treatment

Burts Bees Pomegranate Moisturising Lip Balm

Elizabeth Arden New York Eight Hour Cream Intensive Lip Repair Balm 74




During your face wash routine use a new, soft toothbrush (that you’ll never use on your teeth) and rub gently in circular motions on your lips. It’s a focused exfoliation trick that will remove dry, flaky skin and increase circulation to the area.


“Ageing in the mouth region can be caused from collagen breakdown from damaging UV rays, trans-epidermal water loss, smoking, drinking through a straw, and even whistling!” says Caroline Parker, head of education for Dermalogica. “Lips lack the protective outer layer that the skin on our face has. And our saliva further dries out our lips.”

3 4 5 6


Look for relief balms with beeswax, jojoba oil, shea butter, coconut oil, vitamin E, or aloe vera to hydrate and heal your lips. Try and remember to treat your lips at night before you go to bed.


Drink lots of water to keep your skin hydrated. Never peel the dead skin off your lips (it’ll make things worse). Try not to lick your lips, it will further irritate and dehydrate.


Kiwi lipstick legend Karen Murrell suggests, “Always apply lipstick to clean, dry lips. This helps lipstick go on and stay on.”


For optimum staying power and coverage, Murrell applies lip liner not only to the outline of lips, but colours in the entire area before popping a lip colour over top. “Apply lipstick directly from the canister onto the lips and kiss together.”


Trilogy Rosehip Oil Lip Balm

Avoid chapped lips and present a perfect pout this winter

With the power of

Juveleven ™ which helps to

rejuvenate and revitalise skin cell appearance

by Anna Bamford Australian Actor



Crayons & pencils| B E AU T Y

colouring in for

GROWN-UPS Crayons and pencils for big girls – and this time you won’t get in trouble for ruining Mum’s wallpaper FROM TOP: REVLON Insta-Blush in Nude Kiss L’ORÉAL PARIS Sexy Balm in As If DESIGNER BRANDS Flawless Lip and Cheek Cream THEBALM Pickup Liners in in Acute One REVLON Insta-Blush in Berry Kiss REVLON Kiss Balm in Crisp Apple. Products featured available from selected Unichem and Life Pharmacies.


Dry or flaky skin in the corners of your mouth could mean a vitamin B deficiency.

Year-round, use lip balms with SPF to protect from harsh elements. If you get dry lips, steer clear of matte lippy; it only makes dry skin more obvious. Opt for glossy finishes.


Inspired by nature Antipodes®’ new range of Moisture-Boost Natural Lipsticks celebrate New Zealand’s spectacular scenery and are formulated with natural, healthy ingredients OVER THE COURSE OF HER LIFETIME, a woman may ingest as much as 3kg of lipstick. And so Antipodes® has formulated a range of lipsticks with ingredients that are not only safe to consume – but actually healthy! Featuring some of nature’s finest superfoods, the Moisture-Boost Natural Lipsticks contain a host of healthy ingredients

including: nutrient-rich avocado oil, healing calendula oil, hydrating evening primrose and argan oils, antibacterial beeswax, deeply moisturising shea butter and jojoba oil, and even vitamin E for extra lip nourishment. All key ingredients are from natural origin, with only low levels of FDA-approved colour pigments added for extra vibrancy.


1 2 3 4 Kiwi Seed Oil Golden Queenstown Boom Rock Lip Conditioner Bay Nectar Hot Chocolate Bronze

5 Piha Beach Tangerine

6 7 8 9 10 West Coast South Dusky Dragon Fruit Remarkably Sunset Pacific Coral Sound Pink Pink Red

11 Ruby Bay Rouge

12 Forest Berry Red

13 Oriental Bay Plum


Nude by Nature Mineral Synthetic Brush

Antipodes Ananda Antioxidant-Rich Gentle Toner Sukin Super Greens Nutrient Rich Facial Moisturiser


Trilogy Mineral Radiance Mask

Increasing numbers of us are seeking out cruelty-free and plant-based alternatives in our beauty products

Nude by Nature Loose Mineral Blush Natio Super Long Lash Mascara

We talked to two women behind vegan brands about why their products are so valued: Eco Tan founder SONYA DRIVER and LISAMARIE PEJOVNIK, Brand and Communications Manager, Sukin. ON WHY CONSUMERS LOVE IT Sonya: We hear so much feedback on not just the quality of our products but the beautiful, natural, uplifting scent.

Eco Tan Invisible Tan Creme

Lisamarie: Our vegan fans share their appreciation of our extensive range and admire our other brand values such as being cruelty-free and not using harsh chemicals. Snowberry

Renew Body Oil

ON BUSINESS PHILOSOPHY Sonya: We are certified cruelty-free, accredited by PETA and as an animal lover I believe it is incredibly important to not only ensure our products are cruelty-free but also impeccable quality for our customers.



Sonya: There is nearly always a safe, cruelty-free alternative when creating a product and, secondly, producing a vegan-friendly product goes beyond the ingredients; for example, how the product is produced, and ensuring the testing process is not carried out on animals. Our active tanning ingredient is naturally derived from sugarcane.

ON QUALITY Lisamarie: We believe that our vegan-friendly formulas are just as effective as other products that contain animal derivatives. For example, instead of lanolin that is often used to moisturise in natural products, we use Rosehip Oil and Shea Butter in our Super Greens Nutrient Rich Facial Moisturiser.

Designer Brands Longwear Lipstick in Pink Beige OGX Heavenly Hydration Cherry Blossom Shampoo & Conditioner


Vegan products – food, fashion, beauty or otherwise – contain no animal products, by-products, extracts or derivatives. Here are some common ingredients to avoid:

Carmine Also known as cochineal, crimson lake, natural red 4, C.I. 75470, E120, carminic acid, which is colour taken from the bodies of crushed insects. Beeswax Also known as cera alba, cera lava, often found in lip balms and mascaras. Guanine Also known as CI 75170, which are fish scales taken from dead fish to add shimmer and glimmer to beauty products Lanolin A grease/fat extracted from sheep’s wool *Hair and make-up brushes could be made using mink, horse, squirrel or goat hair, so look for synthetic options.





To avoid pesky cravings for chocolate and cake, eat a little bit of carbohydrate with every meal.



WORD Six handy tidbits to take from this issue



We can count HOUSEWORK as exercise! 80


EAT FRUIT on an empty stomach or at the beginning of a meal to avoid bloating.


Of all your proven immunity boosters, ZINC is the most effective. Peas are a great source of zinc.

Sparkle on the tips of your fingernails is the ON TREND look this season.


It’s not a good idea to not speak to your partner for days on end – even if they’ve really annoyed you. BUILD A




discover more at


Boost your winter immunity

immunis e 100,000 peopl each season.

Are you ready for winter?

Buccaline helps prevent: Buccaline helps prevent: • Sore Throat • Sore Throat • Runny Nose • RunnyBuccaline Nose • Sneezing helps prevent: • Sneezing • Sore Throat • Coughing • Runny Nose • Coughing Due to the bacterial • Sneezing complications of colds Due to the bacterial • Coughing complications of colds Due to the bacterial complications of colds

Don’t suffer this winter. Talk to your Pharmacist today.

One course of Buccaline One course of Buccaline tablets can give up to tablets can give up to 3 months protection. 3 months protection. One course of Buccaline Buccaline, because tablets can give up to Buccaline, because prevention is better 3 months protection. prevention is better than cure.

than cure.because Buccaline, Distributed by

prevention is better Distributed by than cure.

Pharmacist Only Medicine. Ask your Pharmacist if Buccaline is right for you. Always read the label. Use as directed. If symptoms persist see your healthcare professional. Note: This product will not prevent the flu or the development of colds. Should not replace flu vaccination for those at risk. Contains: 1000 million Pneumococcus 1, 11 111; 1000 million Streptococcus; 1000 million Staphylococcus, 1500 million Haemophilias influenza.

Distributed by

Auckland TAPS PP9825

Profile for Living Well

Living Well - Issue 8  

Living Well - Issue 8