Wellbound - The Mobility Edition

Wellbound

by National Pharmacies

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The link between vision and mobility.

In this edition

7 Preventing falls at home. 14 Top foods to help you move. 16 A recipe to keep you movingFig and walnut loaf. 18 Chronic pain tips from Pharmacist Bill Lelas. 20 Member Spotlight with KickStart for Kids Founder and CEO Ian Steel.

National Pharmacies Occupational Therapist, Bronwyn Paynter, shares why mobility matters for each of us.

How To Optimise Your Mobility

OOur body’s requirements change throughout our lives and may include play, learning/school, sport, driving, working, caring for others and our hobbies, pastimes, and activities. Almost all our daily activities are impacted by our ability to move and at each life stage there are things we can do to support our body and mobility.

BABIES & TODDLERS

In the early weeks after birth, a baby’s ability to move is influenced by certain reflexes that they can’t control. The most commonly known is the grasp reflex – if you place a finger or object lightly across a baby’s palm they will tend to grip the object. This grasp reflex is also present in their feet. There is also a suckling reflex – if you gently stroke baby’s cheek they will tend to turn their head to that side and open their mouth ready to suckle. Over time these reflex movements tend to fade and allow the baby to develop more control over their movement1.

Did you know that at birth a baby’s head is about 1/3 to ¼ of their height/length2? That big head is really heavy for a baby to move, and it is important to support their head and neck when lifting, carrying and moving. It is particularly important to support the baby’s head in alignment with their body when they’re in a car seat, pram or carry pouch3

A good rule of thumb is that if your baby’s head is in a position that looks like it would be uncomfortable for you, it probably is for them too.

Our ability to be mobile affects every part of our daily lives.

National Pharmacies Occupational Therapist, Bronwyn Paynter, shares how we can optimise mobility during all phases of our lives.

There are things you can do to encourage your baby’s mobility and movement:

• Try giving your baby a light toy or rattle to hold, or press buttons that give a response like lights or music on a toy;

• Give your baby objects with different textures to touch – crinkly, soft, hard, warm (fluffy toy), cool (cool teething ring);

• Movement play or singing games with actions;

• Give your baby time on the floor – tummy time.

Milestone development is influenced by many things, if you are concerned about your baby’s development at any time you should seek professional advice from your child and family health service, GP or Paediatric Occupational Therapist or Physiotherapist.

PARENTS OF BABIES

Welcome to your new weight training program! As a parent it’s important to care for your own body and mobility as you care for your baby. For mum’s especially it takes time for your ligaments, abdominal muscles, and pelvic floor to recover from birth. Back and neck pain in new mums is common as you spend time feeding and holding your baby. A physiotherapy guided pregnancy recovery program can make a significant difference to your long-term core and pelvic floor strength.

When carrying your baby a close fitting sling can be helpful, but you will need to make sure you have adequate abdominal and back strength to carry the load. As baby gets bigger and gains head control a framed backpack carrier can be much more comfortable than a front pouch, with the bonus of being able to have a shade cover for baby.

TODDLERS

Toddlers can really move! And, if you’ve got a runner or a climber they will keep you on your toes, which means it’s important to create a safe environment for your toddler to explore. Toddlers love opportunities to be outside – to run, jump, walk on uneven surfaces, throw sticks in water, explore mud, sand and grass and be able to make a lot of noise. The toddler years are also when your child will develop fine motor skills in feeding themselves, using cutlery, dressing themselves and picking their nose!

KIDS

Childhood is the time to encourage a joy and love for movement. Encouraging and providing opportunities for your children to develop key physical skills will create a great start for their adult mental and physical health.

Your own comfort level with risk influences how free your children are to move. It can be HARD as a parent to not worry about their safety, to trust others to care for your children and to trust them to make good decisions. BUT the benefits are immense in letting your children explore their capability for movement like tree climbing, bike riding, kicking a ball, swimming, climbing, tending a camp fire.

Time spent outdoors naturally increases the level of physical activity for children. There is growing evidence that children are spending less and less time outdoors, which is not good for their physical or mental health, or for family connection4.

As a parent if you’re not confident and comfortable outdoors or physically active perhaps explore other ways to connect your children with movement through sport or outdoor programs.

ABOUT BRONWYN:

As an occupational therapist working within National Pharmacies the focus of my role is in helping to create healthy, safe, meaningful work for our team members. This helps our teams be in the best position to serve and support our members and customers. My role encompasses workplace safety and wellbeing and I am passionate about how we can create work and workplaces that are good for people.

Childhood is a time to encourage a joy and love for movement, giving them a great start for their adult mental and physical health.

Incorporating movement into your every day activities will improve your long term health.

ADULTS

It’s not unusual for young adults to experience a reduction in how much they move after leaving school. Many young adults give up sport, stop using public transport, and find their time taken up with work.

As a young adult it’s possible to feel like you can ‘get away’ without a lot of physical exercise. However, we know that keeping physically mobile is an important determinant of health and incorporating movement into your everyday activities, or choosing and committing to your favourite exercise, will improve your long term health.5

As we age our bodies can require some more deliberate attention to stay mobile. Our metabolism slows, joints get stiff, wear and tear arthritis (osteoarthritis) can impact and it can be harder to get up and moving in the morning. This is the time to adjust activity levels, focus on strength training for joint protection and to

address niggles and pain if you have injuries or symptoms that aren’t improving.

The risks for many of the ‘lifestyle’ chronic health conditions that present in older adulthood can be reduced if we remain physically active. Obesity is the second most common risk factor that contributes to diseases such as cardiovascular disease, asthma, back pain, diabetes, and some cancers. We know that obesity is related to low physical activity levels, so maintaining our mobility and activity level is critically important for long term health.

Our mental health and mood also significantly impacts our mobility. Depression can make it really hard to engage in any activities, and anxiety can be a barrier to moving and connecting with others. If these are impacting you and your joy for life we always encourage you to speak to a professional mental health organisation, professional or your GP.

TEENAGERS

When it comes to teenagers, screen time and electronic devices may be the biggest foundation for inactivity. If there’s a way to connect your teen with sport in a peer group or structured program it will help them to understand their body and it’s capability to develop a healthy relationship and respect for their physical wellbeing, including their mobility.

For active teenagers, it’s a period where they may start to develop sporting injuries, and postural aches and pains as their bodies grow rapidly.

Other impacts on teenagers’ mobility can be caused as their bodies grow from that of a child. Like adults, postural aches and pains are influenced by how their learning or ‘resting’ environment is set up. If they’re spending hours studying in their room a proper adjustable office chair, desk at the right height and a well set up computer makes a big difference to back and neck pain.

OLDER ADULTS

For older Australians, the loss of mobility has a significant impact on our ability to do the things we need and want to do every day.

Many people may benefit from treatment and interventions to maintain strength. Gentler exercises including exercise in water (hydrotherapy), walking, or even repeated sitting and standing from a chair with a small weight can help maintain strength.

Most people want to remain in their home for as long as possible and often the key to this is maintaining the ability to move around the home safely. There are many assistive mobility devices that can help

with this, including walking sticks, walkers, motorised scooters, handles for the car door or swivelling pads for the car seat.

Many older Australians experience a decline in eyesight, which can also significantly impact their ability to move around safely, judge distance and depth or drive. Regular examinations for eye health and review of optical prescription can increase confidence in moving around, especially at night.

For more information about mobility at different stages of life visit nationalpharmacies.com.au

References

1. https://raisingchildren.net. au/newborns/play-learning/ play-ideas/movement-playnewborns

2. https://www.dkfindout.com/ us/human-body/life-cycle/ changing-proportions/

3. https://raisingchildren.net. au/newborns/health-dailycare/holding-newborns/howto-hold-your-newborn

4. https://www.kidsnews. com.au/health/familiesencouraged-to-head-outdoorsfor-playlight-savings/news-sto ry/86f3edc5770100b675d9b709 a618da9a

5. https://www.aihw.gov.au/ reports/australias-health/ overweight-and-obesity

Incorporating movement into your every day activities will improve your long term health.

Focus On: Glenelg National Pharmacies Store

Nestled on the bustling Jetty Road in Glenelg, National Pharmacies Glenelg is well-known amongst locals for its large beauty and skincare range and expert health advice. With experts in Mobility, Naturopathy and Sleep on staff, the team at National Pharmacies Glenelg are available for all health and wellbeing needs.

Pharmacy Operations Manager, Ana, loves working at the Glenelg pharmacy. “We have a great team at Glenelg. Our customers are great, we get a wide variety of people coming through our doors”.

“At Glenelg we offer our customers a wide range of mobility aids such as Making Life Easy products, including crutches and shower stools. Our store also offers Sleep Apnoea consultations, Naturopathy, Vaccinations, and other services such as Sick Leave Certificates and MedChecks. Beauty services, including make-up and facials by our qualified consultants”.

Ana Acic

Craig Wainwright

What are the most common mobility concerns that you see in your patients?

I deal with a lot of osteoarthritis and general stiffness, pain and inflammation; whether it is knees or lower back. Also, a lot of injury recovery, from sports injuries to broken bones and falls.

What are some preventative ways to stay active and keep mobile? Be active! Especially older people. We need to be as active as we can with daily tasks, because once you stop being active, the older we are, the harder it gets, and the more immobile we become. So, use it or lose it. That applies to all of us.

How can a Naturopath assist with mobility concerns?

In assessments with people I will often make referrals to other allied health specialists. I am here to help, advise or advocate for people. One thing I try and do is be aware of other options. For people with mobility concerns or injuries, I am an advocate for people trying ultrasound therapy (devices for which you can purchase at National Pharmacies). Sometimes I also recommend laser therapy or hot and cold therapy. I try and be broad so that in a way you give people other options.

Do you think diet is also important? Yes, it is massively important. Diet is such a big determination of generalised overall inflammation. The amount of clients who are sore, stiff achy, and often it is just because of high processed food diets, high carbohydrate, processed fats or too much sugar. People don’t realise how much difference this can make, and there are also many things you can include in diet that can reduce this, as well as supplements. Lots of people get diagnosed with osteoarthritis or are stiff and achy because of a very poor diet.

Craig is both a qualified Naturopath and Pharmacist practising Naturopathy since 2007. Craig became a pharmacist in 1989 and his passion for helping people with their health quickly developed into an interest in complementary medicine and a strong focus on healing the person, not just the disease.

To book a Naturopath appointment with Craig, head to our website at nationalpharmacies.com.au

We all know how important it is to stay mobile as we age. National Pharmacies Glenelg resident Naturopath, Craig, shared with us his advice for keeping on the go as we age.

Ask Our Expert

National Pharmacies Podiatrist, Sara Jenzen answers your questions about Podiatry.

I think I have bunions what should I do?

Bunions are typically characterised by a bony bump on the side of the foot over the base joint of the big or little toe. The “bump” occurs as the affected toe angles across to the lesser toes. Often the movement of the bones and joints causes shoe fitting issues and commonly becomes inflamed with shoe pressure. Sometimes, the joint becomes arthritic resulting in pain and balance issues.

Bunions themselves aren’t inherited, but the foot characteristics that cause bunions often are. If you are concerned about developing bunions, or they "run in your family", then it might be worthwhile seeing a podiatrist where the alignment and biomechanics of your feet can be assessed, and steps taken to reduce the effects of a bunion. This may include:

• Footwear advice

• Shields to protect your bunion from pressure

• Orthotic therapy to reduce the forces through the joints and improve alignment and function of the foot

The best advice is to seek help early from a podiatrist if you are concerned about bunions.

My feet often hurt after I have been walking a lot or standing all day. Is this normal or should I see a podiatrist?

No this is not normal, but very common. There are numerous reasons why your feet could be hurting after being on them for long periods. It could be as simple as ill-fitting footwear or the incorrect footwear

for the activity. Other causes could include poor posture or biomechanics of your feet or more serious issues such as problems with circulation. If you do experience pain and it is affecting your mobility, it is advised to have your feet checked by a podiatrist as early diagnosis and intervention is often best.

I have diabetes, I know I should keep an eye on my feet, but what does this mean?

Literally that! Regularly look at your feet or have someone (a podiatrist) do it for you. Uncontrolled diabetes can have a detrimental effect on the nerves and blood vessels of the feet which in turn can have very serious consequences. Podiatrists are trained to assess the nerve and blood

vessel function in your feet and identify and treat any areas of concern and monitor those that could cause issues in the future. Prevention is better than cure and a regular appointment with a podiatrist is paramount in maintaining foot health and mobility in diabetics.

How do I know if I need orthotics?

Painful, tired and aching feet are often a sign that your feet aren’t functioning correctly, and that orthotics may be needed. Other signs include ankle, knee, hip and lower back pain. Unusual wear patterns on shoes are often a clue. Place your shoe on a bench and see if it is distorted in any way. If so, it may indicate

that your foot is rolling inwards or outwards. Additionally, turning the shoe over and finding uneven wear patterns on the sole can indicate incorrect foot biomechanics. The recommended way to know if orthotics can help you is to make an appointment with a podiatrist where you can discuss any concerns and have your feet professionally assessed.

I have never seen a podiatrist, should I be booking an appointment?

Podiatrists treat a large range of disorders affecting the feet and lower limb including (but not limited to) ingrown toenails, heel pain, cracked heels, corns and calluses, nail care, flat feet, orthotics, children’s feet and diabetes care. No matter the concern, large or small, if it concerns the feet or lower limb, then a podiatrist can help or at least point you in the right direction to get help.

What happens in an appointment with a podiatrist?

During your appointment, you will be asked about the history of your complaint and general health. The podiatrist will then do a thorough assessment and determine an appropriate treatment plan. In the case of routine care including nails, corns, callus, dry skin etc you can often be treated there and then and walk out pain free. If orthotics are required, or an injury is being treated, then further appointments may be necessary. Podiatrists regularly refer to and work together with other health professionals to maximise your treatment outcomes.

To book a Podiatrist appointment with Sara, head to our website at nationalpharmacies.com.au

The information provided here should not be used in lieu of speaking with a healthcare professional. If you're experiencing symptoms visit your GP or local National Pharmacies Pharmacist or Podiatrist.

Podiatrists treat a large range of disorders affecting the feet and lower limb including (but not limited to) ingrown toenails, heel pain, cracked heels, corns and calluses, nail care, flat feet, orthotics, children’s feet and diabetes care.

By Optometrist, Cameron Girgenti

Research has indicated that visually impaired people have slower walking speeds, poorer balance, experience more falls and report greater mobility difficulty than non-visually impaired people¹.

The most common type of visual impairment is refractive error, which is a problem with the eye's focusing ability and the most common reason why a person requires a pair of spectacles for clear vision. Another common cause of visual impairment is cataract, which is when the natural lens within the eye becomes cloudy and causes the vision to become correspondingly cloudy. Less common but more serious causes of visual impairment include macular degeneration and glaucoma. These conditions can result in visual field defects, which is when part of the visual field is reduced or missing. Macular degeneration typically affects the central vision and glaucoma affects the peripheral vision.

A regular eye examination with an Optometrist is the single most important thing that we can do to maintain good vision. Often the simplest solution to visual impairment is a pair of glasses or contact lenses to correct refractive error, although medication or surgical intervention may be required depending on the condition. Visual impairment isn't always irreversible, which highlights the importance of regular eye examinations to help prevent damage before it's too late. We can also keep our eyes healthy by protecting them from the sun with sunglasses and a hat and consuming a balanced diet including dark green leafy vegetables, fish, fruit, and nuts. Smoking should be avoided as it increases the risk of cataract, glaucoma and macular degeneration².

Our vision is important to us for many reasons and at all stages of our life. Staying on top of our eye health at a younger age gives us the best chance of preserving this precious sense for many years. Are you due for your next eye examination?

References

1. Swenor BK, Munoz B, West SK. Does visual impairment affect mobility over time? The Salisbury Eye Evaluation Study. Invest Ophthalmol Vis Sci. 2013; 54(12): 7683-7690.

2. Cheng ACK, Pang CP, Leung ATS, Chua JKH, Fan DSP, Lam DSC. The association between cigarette smoking and ocular diseases. HKMJ. 2000; 6: 195-202.

The link between Vision and Mobility. OPTICAL

A regular eye examination with an Optometrist is the single most important thing that we can do to maintain good vision.

The way we perceive the world through our eyes is vital for us to achieve the best possible mobility.

Seeing sport clearly

Where sport is involved, you need the right tools to get the score up and the job done – and that includes having the right eyewear to help you see clearly and stay safe.

Whether it’s the amateur league or champions league, Miniroos or Matildas, first-time swim lessons or a personal best lap of the pool, having clear vision is one of the most underrated advantages any sports person can have.

For centuries, athletes were only as good as their vision. Now with specifically designed eyewear to not only protect our eyes from sports-related injuries, but enhance vision and mobility, athletes from all walks of life are seen with eyewear to suit their sport. With eyewear in sports becoming more

common, the risk of eye damage is reduced while the athlete’s performance is enhanced; meaning there’s less time on the bench and more time to get swinging, kicking, throwing, and enjoying sport! Wearing protective eyewear creates a clear, sharp vision for performance and can also help with outdoor activity like running or cycling, especially when it rains or the sun shines bright.

For some of us, it’s not as much about protecting our eyes during sport, but allowing us to see clearly while exercising or competing. Specially designed sports sunglasses from brands such as Bolle and Oakley can be prescribed especially to your needs not only protecting your eyes from the sun, but also allowing you to see clearly while cycling, running, fishing, playing golf or tennis.

Prescription swimming goggles or dive masks are allowing swimmers and divers everywhere to see clearly underwater. Designed to be comfortable with high impact resistant materials and to fit to your face, so you can focus more on getting to the end of the pool, and less on adjusting your eyewear.

Whether you’re looking to protect your eyes during sport, or you require prescription lenses while being active, Optical by National Pharmacies, has the right eyewear for your sports and vision needs. Carrying a range of swimming goggles and dive masks, sports sunglasses and contact lenses to suit your prescription, you’ll be seeing clearly and playing well in no time.

Having clear vision is one of the most underrated advantages any sports person can have.

NaturopathyTop foods to keep you on the move.

By Naturopath, Lara Tilley.

It’s important as we age to preserve our mobility and prevent degenerative conditions, such as osteoarthritis, osteopenia and osteoporosis. The most proactive approach to this is through diet and lifestyle changes. For example, consuming a diet high in calcium-rich foods is essential for adolescents as they grow and build bone, as well as adults as they hit middle age and start to lose bone. Calcium is particularly important for women, as females experience a sharp decline in bone density after menopause, placing them at a higher risk of osteoporosis, fractures and impaired mobility¹. Therefore, increasing our intake of natural yoghurt, dried figs, dark leafy greens, bok choy, broccoli, soybeans, fortified plant milks, tinned salmon, chia seeds and unhulled tahini around this age is essential. Opt mainly for fermented dairy products such as natural yoghurt, soft cheese, and kefir, as calcium is better absorbed after the fermentation process². Post-menopausal women should also increase their intake of phytoestrogen-containing foods, which simply means ‘plant oestrogen’, as this can help to mitigate bone loss related to hormonal decline³. Soy products are the highest source of phytoestrogens, including edamame, tofu, tempeh, and soy milk, in addition to sesame seeds and freshly ground flax seeds.

Vitamin D is also important for mobility as it supports bone building and muscle strength. Our demands for vitamin D increase after middle age, as well as during times of limited sun exposure. Aim for 15-20 minutes per day of sun exposure, and increase your consumption of cod liver oil, salmon, and sardines to prevent vitamin D deficiency and long-term mobility issues. A diet rich in magnesium can also improve mobility by reducing muscular pain and cramping and supporting bone building. This particular nutrient is beneficial across all stages of life, as it also supports stress reduction, bowel regularity and post-exercise recovery. Magnesium-rich foods include quinoa, brown rice, oats, sweet potato, dark leafy vegetables, lentils, beans, almonds, and cashew nuts.

Omega-3 fatty acid rich foods, such as salmon, sardines, tuna, mackerel, as well as chia seeds, walnuts, and freshly ground flax seeds, preserve motility by reducing pain and inflammation, and supporting lubric ation of the joints. Lastly, consider adding spices such as fresh turmeric and ginger into your soups, stews, curries, and smoothies, for their antiinflammatory and pain-relieving properties⁴. Therefore, making the right dietary choices can prove to be invaluable in preserving mobility throughout the lifespan.

1. John Hopkins Medicine (2022). Osteoporosis: What you need to know as you age. https:// www.hopkinsmedicine.org/ health/conditions-and-diseases/ osteoporosis/osteoporosis-whatyou-need-to-know-as-you-age

2. Biver, E. et al. (2018). Fermented dairy products consumption is associated with attenuated cortical bone loss independently of total calcium, protein, and energy intakes in healthy postmenopausal women. https://pubmed.ncbi. nlm.nih.gov/29725715/

3. Abdi, F. et al. (2016). Effects of phytoestrogens on bone mineral density during the menopause transition: a systematic review of randomised, controlled trials. https://pubmed.ncbi.nlm.nih. gov/27710141/

4. McQuillan, S. (2019). Ginger and Turmeric: A Dynamic Pain-Fighting Duo. Practical Pain Management.

Cold Rolls with buckwheat noodles + soy, nut butter & tahini dipping sauce

Recipe & Styling by Emma Reeves.

Makes approx. 12 rolls

INGREDIENTS:

For the noodles:

• 1 packet buckwheat soba noodles (100% buckwheat if you want the rolls to be gluten-free)

• 1 tbs vegetable oil

• 1 tsp sesame oil

For finishing the rolls:

• 4 medium carrots peeled

• 2 tbs rice vinegar

• 1 Red cabbage finely sliced

• 1 Zucchini grated or thinly sliced into long matchstick’s

• 1 cup green seasonal vegetables: we used asparagus, cucumber, green capsicum, and snow peas

• Leaves from 1/2 a bunch of mint

• Leaves from 1/2 a bunch of coriander

• 4 spring onions

• 1 red onion sliced

• Extra-firm tofu (preferably smoked or braised) cut into batons

• 12-16 rice paper spring roll wrappers

For the dipping sauce:

• 1 tbs smooth nut butter - we used almond butter, peanut butter is good too!

• 2 tbs tahini

• 1/3 cup tamari (or soy sauce)

• 1 tbs sesame oil

• 1 inch knob of fresh ginger, finely grated and equivalent to 2 tsp

• 2 tbs maple syrup or agave syrup

• 3 tbs rice vinegar

• Optional 1 tsp fresh green chilli fine diced

METHOD:

Cook the noodles:

1. Bring a large saucepan filled with lightly salted water to a boil. Add the noodles and cook, stirring, until tender (see the package for cooking time).

2. Drain and rinse well with cool water, then toss with the 1 tsp olive oil and 1 tsp sesame oil. Set aside.

Prepare the fillings:

1. Peel the carrots into ribbons with a vegetable peeler. Place in a medium bowl and toss with the rice vinegar. Set aside.

2. Wash and pick coriander and mint leaves.

3. Cut spring onions crosswise into 4 cm lengths, then into long slivers.

4. Cut the tofu into batons.

5. Cut the green vegetables into strips.

Assemble the rolls:

1. Fill a very large bowl with warm water. Have the wrappers and ingredients nearby, as well as a large plate or cutting board to shape the rolls on, and a platter on which to place the finished rolls. (I find that a wet tea towel or cloth works well to roll the wrappers onto, it must be wet and wrung out or the rice paper will stick).

2. Submerge a wrapper in the warm water and hold it there until it has softened a bit but still holds its shape.

3. Lay the wrapper on the plate or cutting board (or wet tea towel). On the lower third of the wrapper, place a small handful of noodles, tofu, 3-4 spears of green vegetables, a few carrot ribbons, several slivered spring onions and red onion and a generous handful of herbs.

4. Grasp the bottom of the wrapper with your thumbs and forefingers and cup the filling with your other six fingers to fold the bottom of the wrapper up and over the filling. (It may take a bit of practice to get the right amount of pressure so that the wrapper doesn't tear but the filling is pressed tightly enough to hold together when the rolls are cut). Fold the sides of the wrapper in toward the center, then roll the roll the rest of the way. (For pretty rolls, we scattered black sesame seeds and a few herb leaves on the wrapper before making the final fold).

5. Assemble the remaining rolls, covering the finished ones with damp paper towels or a clean, damp kitchen towel to keep them from drying out.

For the dipping sauce:

1. Combine all ingredients together in a glass jar with a lid and shake vigorously.

RECIPE

Fig and walnut loaf

INGREDIENTS:

2 cups all-purpose flour or spelt flour

1 1/2 tsp baking powder

1 tsp baking soda

1/2 cup salted butter, melted

1/2 cup granulated sugar

1/2 cup liquid honey or maple syrup

4 eggs

2 tsp vanilla

1 cup sour cream

1 orange -  juice and zest

1 cup coarsely chopped dried mission figs (soaked in orange juice until softened)

1 cup coarsely chopped toasted walnuts

METHOD:

Preheat oven to 180°

Sift flour, baking powder and baking soda in a bowl; set aside.

Using a whisk or electric beater, mix melted butter, sugar, honey, vanilla and orange zest, until fluffy. Beat in eggs, one at a time, beating well after each addition.

Add the sour cream to butter mixture, then fold in flour mixture, beating just until blended. Fold in figs and walnuts.

Spoon batter into a greased loaf pan and add a few leftover soaked figs and walnuts for decoration.

Bake for 40 - 45 minutes or until a cake tester inserted in centres comes out clean. Cool loaf in pan for 10 minutes, then invert loaf onto a rack to cool completely.

Recipe & Styling by Emma Reeves.

Preventing falls in the home

PREVENTION IS KEY

Your chances of serious injury due to a fall increases as you age, and the consequences of a fall are likely to be more serious for the elderly. Those with reduced bone density from conditions such as osteoporosis or osteoarthritis are most at risk of serious injury from falls. Identifying potential hazards early and acting upon them is crucial to ensuring a safe environment at home. Taking preventative action will allow for safe mobility within the home and will go a long way to protecting you and your loved ones from potential serious injury.

WHY ARE THE ELDERLY AT GREATER RISK OF FALLING?

Medical conditions that cause unsteadiness or loss of balance are more prevalent amongst older populations. Low blood pressure, stroke, parkinson’s disease, arthritis and poor vision can all contribute. Additionally, some medications can also cause dizziness, drowsiness and/or unsteadiness. This can be compounded amongst individuals taking a combination of two or more medicines.

PLANNING AHEAD

There are many things that can be done to decrease the risks of having a fall. The following suggestions should be taken into account when assessing your home for potential hazards:

• Contact a health professional, such as a physiotherapist or occupational therapist.

• Remove loose mats or rugs that could present a slip or a trip hazard.

• Do not wear socks on slippery surfaces such as bathroom tiles or polished floorboards.

• Ensure all stairways and isolated areas, such as toilets and bathrooms have adequate grab rails installed.

USING THE RIGHT EQUIPMENT

Products such as over toilet aids, shower chairs, walking canes, rollators and handybars all go a long way to ensuring safe movement around the home.

Visit your local National Pharmacies to find out more about how the Making Life Easy range can help ensure safe mobility within your home.

Making Life Easy – products that improve your life.

Chronic Pain & Mobility

What is the difference between chronic and acute pain1?

Chronic pain is a complex condition which can last more than 3 months and be experienced on most days. It can be mild or severe and sometimes have no apparent cause. Pain which develops quickly following injury or trauma which does not last long and improves with healing or recovery is known as acute pain. This type of pain can develop into a chronic pain condition if poorly treated or untreated.

Living with chronic pain2. Chronic pain can lead to serious mobility issues and make it hard to work, and difficult to do everyday activities that you enjoy. Reduced range of motion in your joints often occurs due to the common mobility-limiting symptoms of pain, swelling, and stiffness, which makes it difficult to sit, stand, or walk3. This can then impact your sleep, mood, and emotional wellbeing.

Management of chronic pain4

The aim of managing chronic pain is to relieve symptoms to allow you to resume work, continue being active and enjoy the things you do. This often involves selfmanagement with physical activity and treatment approaches that can combine the use of medicines as part of a tailored daily management plan.

Most people can benefit and improve their mobility by:

• seeing a Psychologist, Physiotherapist, or Exercise Physiologist

• activity pacing

• relaxation techniques and meditation

• mild exercise through walking, swimming, and cycling

• improving restful sleep

Speak with your GP or health professional about tailoring a management plan for you.

Treatment of chronic pain5. The following medications can also play a role in managing chronic pain.

• Paracetamol – Available over the counter, this can provide effective and long-acting pain relief as part of a management plan.

• Non-steroidal anti-inflammatory drugs – Available in the lowest possible dosage for the shortest possible time, these over-the-counter preparations may assist individuals achieve and sustain mild exercise as part of their management plan.

Speak with your GP or National Pharmacies Pharmacist about medicines that may be suitable for you to improve your mobility and better manage your chronic pain.

1. Chronic pain 2021, healthdirect, Australian Government Department of Health and Aged Care, viewed 29 July 2022, <https://www.healthdirect. gov.au/chronic-pain>.

2. Ibid.

3. Mobility Issues 2021, Beaumont, Beaumont Health, viewed 29 July 2022, <https://www. beaumont.org/services/

pain-managementservices/mobilityissues#:~:text=Joint%20 pain%20can%20lead%20 to,sit%2C%20stand%2C%20 or%20walk.>.

4 . Chronic pain 2021, healthdirect, Australian Government Department of Health and Aged Care, viewed 29 July 2022, <https://www.healthdirect. gov.au/chronic-pain>.

5. Ibid.

Pharmacist Bill Lelas takes us through common reasons for chronic pain and his top tips for treatment.

Magnesium is one of most important minerals to increase mobility but is often overlooked. Magnesium can help improve your bodies performance this is why transdermal magnesium supplementation could be a key part of any exercise/rehabilitation regime.

A vital nutrient, magnesium is crucial for healthy bones as it makes up part of the skeleton’s framework. Its presence in every one of our body’s cells is essential, as it’s responsible for over 300 different actions in the body.

Modern diet and pressured lifestyles have made magnesium a drastically less abundant mineral in our bodies, with levels significantly lower than anything experienced before.

Magnesium is an important nutrient that works to support:

• Relief from muscle tension and muscle spasms

• Exercise, rehabilitation, and sports performance

• Relaxation and sleep quality

• Reduction in tiredness and fatigue

• General wellness

Boosting magnesium levels with supplements can assist you maintain a healthy, balanced body–however, traditional forms of magnesium supplementation can prove inconsistent in delivering active levels of magnesium into the body. Our products are applied directly to the skin, the magnesium enters the body quickly, bypassing the digestive system where many nutrients, including magnesium, can be poorly absorbed.

BetterYou believe in improving your health and that of the environment

• BetterYou's packaging is all 100% recyclable - All of their packaging is made from ocean recycled or plant-based plastic.

• Removing plastic from our oceansFor every bottle carrying the Ocean Plastic logo you buy, the equivalent weight of waste plastic is removed from our oceans.

• BetterYou are removing harmful CO2 from the planet’s atmosphereBetterYou are looking to the future of sustainable plastic production, utilising a method that produces a carbonnegative plastic.

• BetterYou are palm oil free - As a brand, BetterYou have always been against the use of palm oil in our products due to the destructive nature of its harvesting, its contribution to climate change and habitat destruction–and can proudly say that BetterYou have always been palm oil free.

Magnesium is crucial for healthy bones as it makes up part of the skeleton’s framework.

Magnesium makes it easier to move with BetterYou.

Spotlight

National Pharmacies Employee, Nadine Fergurson shares how she stays active.

Service Manager, National Pharmacies Newton

How long have you been at National Pharmacies?

I’ve been with National Pharmacies for four years and I’ve been at National Pharmacies Newton for two years.

What do you love the most about working at National Pharmacies, and particularly about the team at Newton?

I love seeing the team being able to find a solution that’s best for our customers. And sometimes it takes a team to find a solution because we all have different life stories. At Newton, we all work together. Nobody is afraid to ask questions if they don’t know the answer. That’s from the Pharmacists down to the casuals as well. We all have great respect and care for everyone in the team.

You represented Australia in the Commonwealth Fencing Championships, in London, tell us about your journey as an athlete and fencing champion.

I started fencing at 10 years old and was on the South Australian state team for a number of years. I stopped fencing in 1999 when I had my eldest son and in 2012 my husband and I made the decision to come back to the sport. We figured we were at training watching my son so we may as well be productive at the same time. From that stage onwards we started touring on the veteran’s squad. The

veteran’s squad is a great category to be in with an amazing team of athletes that have become our second family. This was my third international event, having previously competed in Christchurch in 2016 and Canberra in 2018.

As an athlete, what would you say are the key things that you need to do to keep your body mobile and functioning to the peak level that it needs to be?

A lot of commitment and diversification of your training. You can’t just train your sport, you need to train other things as well. I actually train Crossfit in the morning, fencing in the evening, as well as consistent Physio.

What advice would you give to other women of your age that are looking to get more active?

You’ve got to find something that you love. It may not be something that you are necessarily meant to do in your age group. But if you love it and it keeps you moving, that’s all that matters.

Nadine Fergurson

"Staying active is a big priority for me as a person"

What do you love most about being a National Pharmacies member?

Apart from the fantastic discounts for members, the thing I love most about National Pharmacies would have to be the wide range of products and services they offer catering to all aspects of health care, whether its nutrition, pain management or physical wellbeing. I also love the ongoing support for KickStart for Kids!

What do you do to stay active on a day-to-day basis?

Staying active is a big priority for me as a person, so I go to the gym at 5:00am every morning and manage to find the time to run 5 or 6 times a week. On top of that I make it to Crossfit around 3 times a week as well, so you could say I’m moderately active!

How has your mobility and ability to be active changed as you’ve aged?

The biggest change would be that it gets harder to recover

when you’re older and those processes take longer as well. As you age you need to keep at it and continue exercising; if you stop you will start to lose your mobility very quickly and it becomes pretty hard to get it back. You have to keep yourself moving as you age to maintain a happier and healthier lifestyle.

Do you have any tips you would give your young self to stay mobile?

As I mentioned, just keep at it! Having a routine with your exercise can be quite beneficial, and making a commitment to get it done early in the morning is a great approach to help get it out of the way so that you can move on with the rest of your day.

What are your mobility goals for the future?

I would love to get into some trail running! It’s a different kind of challenge for sure, but there are plenty of lovely hills and tracks in South Australia that make great trail runs.

Ian Steele, Founder & CEO, KickStart for Kids.

Founder and CEO KickStart for Kids

Membership status: National Pharmacies member for 25 years Local Pharmacy: Mitcham

Ian Steel

MEMBER

The importance of maintaining good leg health with Jobst.

Our veins are flexible, hollow tubes, with flaps inside called valves. When our muscles contract, the valves open and blood moves around through our veins.

Did you know that our veins are flexible, hollow tubes, with flaps inside called valves? When our muscles contract, the valves open and blood moves around through our veins. When our muscles relax, the opposite happens and the valves close, making our blood flow in one direction.

If you experience tired, aching legs or swollen ankles after sitting or standing for a period of time, this could be a sign of damaged veins. When a valve no longer closes properly or fully, problems can develop. Weak or damaged valves cannot support the blood when the muscle relaxes, allowing blood to flow backwards in the vein, creating pressure on the valves below. Blood return to the heart is reduced and other complications may develop, which may be a sign of a Venous Disorder. Venous Disorders are common, just like high blood pressure or diabetes, and should be addressed appropriately. If you believe you may be experiencing Venous Disorder visit your doctor or speak with one of the Pharmacists at National Pharmacies.

YOU CAN ALSO HELP MAINTAIN GOOD LEG HEALTH BY MAKING SOME SMALL LIFESTYLE CHANGES:

• Elevate your feet and legs;

• When resting, elevate your feet above your heart, keeping your knees bent slightly, so as not to inhibit blood flow;

• Avoid crossing your legs, since this interferes with circulation.

MOVE YOUR FEET

• When sitting or standing for long periods of time, especially during travel, wiggle your toes, flex your feet, or tighten your calf muscles to improve blood flow.

• Improve your circulation by starting a regimen of walking, swimming, or other aerobic activity.

WEAR COMPRESSION GARMENTS

We suggest you keep at least 2 pairs on hand – one to wear and one to wash.

At National Pharmacies, we stock a range of compression therapy products, including JOBST’s Ready-To-Wear Compression Therapy range, which can help manage and prevent the progression of vein-related disorders.

The Gradient compression applies a measured amount of compression to your leg as the basis of management of Venous Disorders. The legwear applies most pressure at the ankle and then

gradually lessens this pressure up the length of the leg. This helps the blood in your veins flow back toward your heart, even if your veins and valves are damaged.

JOBST Compression Therapy products are available in many styles, fabrics, sizes, and colours, to meet the activity and lifestyle needs all people. Have a chat to the team at your local National Pharmacies who can assist you to find the right compression garment for your needs.

Always follow the directions for use.

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Terms and Conditions: To obtain Member pricing you must be a current financial member and produce your membership card (or National Pharmacies Mobile App) at point of purchase. Non Member Retail price is our current Retail price available to non members. Savings may vary in stores and online, as some products may already be priced above or below the normal National Pharmacies retail selling price or the Suppliers Recommended Retail Price (SRRP). Limits per customer may apply. Trade not supplied. Products may vary from store to store and online and are subject to availability and while stocks last. Not in conjunction with any other offer. The right to correct pricing errors is reserved. Rainchecks are not available but we will always do our best where stock is available to transfer stock to meet our Member expectations. Refer to website for full Terms and Conditions..