HealtH Planner - Slade Pharmacy€¦ · BUY 1 ViraForce ® 60 CApS ANd ... Have a steamy hot...

Monitor what is iMportant to you

HealtH Planner

naME

hEalth

wEllbEing

bEauty

rEcovEry

2

COntentSclick on the links below for easy access to the health topic of your choice.

PlannInG GOOD HealtH 3HOW tO USe YOUr HealtH Planner 4MY HealtH tarGetS 5MY COnFeSSIOnS 6Be COnFIDent aBOUt tHe MeDICIneS YOU are takInG 7DO YOU Have a COlD Or tHe FlU? 9reDUCe tHe SeverItY OF COlD anD FlU SYMPtOMS 10aM I at rISk OF DevelOPInG DIaBeteS? 11HOW tO BrInG YOUr BlOOD PreSSUre DOWn 13QUIt SMOkInG 15ManaGInG lIFe WItH aStHMa 17HOW MUCH SHOUlD We eat? 19HYDratIOn 20Be SUn SMart anD enjOY tHe OUtDOOrS 21GettInG a GOOD nIGHt'S SleeP 23HealtHY BOneS anD jOIntS 25ManaGInG PaIn natUrallY 27BUIlD YOUr OWn FIrSt aID kIt 29travel Well 30WHY vItaMInS are IMPOrtant tO YOUr HealtH 31natUral WaYS tO MaIntaIn a StrOnG IMMUne SYSteM 33HOW Can I Get MOre aCtIve? 35StretCHInG PrOGraM 36MOtHer anD BaBY 37COMPreSSIOn tHeraPY 39We WISH YOU a SPeeDY reCOverY 40PreParInG YOUr SkIn BeFOre MakeUP 41CHallenGe YOUrSelF tO GOOD HealtH 43

43

PlannInG GOOD HealtH HOW tO USe YOUr HealtH Planner

the Slade Pharmacy Health Planner has been designed to help you keep track of your health goals and establish healthy habits. We understand that everyone is different, so what you focus on will be what is important to you.

Using this planner, alongside popular electronic health devices, you can track a number of important good health markers such as how much water you drink, your sleep patterns, what you have eaten, and how much exercise you are doing.

the planner is split into four key areas and covers a range of topics.

When you first start using your planner set yourself some realistic goals and record them on the next page. also, think about what bad habits you have that you seriously want to change or do differently.

throughout the planner there are weekly health charts to monitor your progress. If you need more health charts, simply photocopy one and store them in the pocket at the back.

at the end of each month record on page 4 how many days that month you achieved your target. as your healthy habits start to kick in, you will hopefully improve on the good things and decrease the bad things.

throughout this booklet there are great vouchers to use at Slade Pharmacy richmond, Camberwell, Clarendon Street, victoria Parade and Geelong.

and there is a pocket to store any scripts, your health reports or additional health information.

So simply pick up a pen, turn the page and start by setting your health targets. remember, a Slade Pharmacist is always here to support you on your journey.

hEalththe condition of your body. Good physical health is when your body is functioning as it was designed to function.

bEauty looking and feeling food, inside and out.

rEcovEry the process of getting back to good health after surgery or an illness is best taken with care and surety. a helping hand and sound advice can bring confidence to the journey.

wEllbEing the state of feeling good about ourselves and the way our lives are going. We experience wellbeing when we are physically and mentally well, spiritually aware or connected, and feel that our life is worthwhile, and has purpose. Wellbeing is influenced by our culture, values, social context and our general state of health.

at Slade Pharmacy we are passionate about helping our customers achieve a healthy, balanced lifestyle. We hope you find the Health Planner a great companion on your everyday journey to good health.

7

MY WEEKLY HEALTH CHART Date / /

M T W T F S S

Blood pressure / / / / / / /

Steps per day

Mins spent exercising

Daily fruit intake

Daily vegies intake

Glasses of water per day

No. of naughty

foods

No smoking

days

Glasses of alcohol

per day

Quality of sleep

Medication adherence

weekly charts

4

MY HealtH targetsUse this page to set some health and wellbeing goals over the coming months.

Be realistic. as your confidence grows and you monitor progress you can then set yourself higher targets.

Date

My Pharmacist

/ /

My targets are

average calories per day. cal

Monthly blood pressure. /

Hours sleep per day. hours

average hours of exercise per week. hours

Ideal weight.kg

My MontHly Progress

*record how many days each month you achieved your target.

Month

Blood pressure

/ / / / / /

Weight kgs

exercise*

sleep*

My health targets

Take ViraForce® at the first sign of infection to reduce the severity and duration of cold and flu. This high potency formula contains standardised Andrographis and Olive leaf. With the addition of Echinacea, Vitamin C and Zinc this synergistic formula fortifies the immune defences to help relieve many of the symptoms associated with colds and flu, including sore throat, mucous congestion, fever, headache and inflammation – especially when taken at the first sign of infection.

ARM YOUR IMMUNE SYSTEM With ViraForce®

BUY 1 ViraForce® 60 CApS ANd RECEIVE 50% OFF ASTRAgAlUS 8 IMMUNE TONIC®

Valid to 31/12/2016. Present at cashier. One voucher per customer.

vouchers

always read the label. Use only as directed. If symptoms persist see your healthcare professional. vitamin supplements may be of assistance if dietary intake is inadequate.

Back to contents

Back to contents

65

MY COnFeSSIOnSWhat are four of your bad habits that you would like to change?

1

2

3

4

What are you prepared to do differently?

1

2

3

4

resolutions

secrets

MY HealtH tarGetSUse this page to set some health and wellbeing goals over the coming months.

Be realistic. as your confidence grows and you monitor progress you can then set yourself higher targets.

Date

My pharmacist

/ /

My targEts arE

average calories per day. cal

Monthly blood pressure. /

hours sleep per day. hours

average hours of exercise per week. hours

ideal weight.kg

My Monthly progrEss

*record how many days each month you achieved your target.

Month

blood pressure

/ / / / / /

weight kgs

Exercise*

sleep*

Back to contents

87

If you take five or more prescription medicines, have had a recent significant medical event or have recently been discharged from hospital, speak to a Slade Pharmacist about a medication check.

return of unwanted Medicinesa medicine cabinet can be a health hazard. While we need most medicines in our medicine cabinet, there can be times when older medications go out of date, jars lose their labels or we forget what a cream or tablet was for. It is important to dispose of old medicines to avoid poisoning or incorrect use.

Medicines can contaminate the environment when discarded via landfill sites and sewerage facilities, so we encourage you to bring your old medicines back to a Slade Pharmacy where we can dispose of them for you at no cost.

Be COnFIDent aBOUt tHe MeDICIneS YOU are takInG a Medication Check offers one-on-one time with your Slade Pharmacist to review and discuss the best ways to manage your medicines.

a Medication check will:

DiD you knowevery year up to 210,000 australians are

admitted to hospital due to medication problems. at least 50% of these admissions could be avoided by better medicine management*

FrEEimprove your understanding of medicines you are taking

make you feel confident that you are taking the right medicines at the right time

ensure that your medicines are working for you

provide you with a written “Medication action Plan”

*the Pharmacy Guild of australia.

My wEEkly hEalth chart Date / /

M t w t F s s

blood pressure / / / / / / /

steps per day


Daily fruit intake

Daily vegies intake

glasses of water per day

no. of naughty

foods

no smoking

days

glasses of alcohol

per day

Quality of sleep


Back to contents

109

reDUCe tHe SeverItY OF COlD anD FlU SYMPtOMSIf you catch the flu you often feel lousy, even if you are on prescription medication from your doctor.

here are some helpful tips to help reduce the misery caused from the symptoms of the flu.

keeping your fluids up is important. the flu can leave you dehydrated. Water, fruit juice or an electrolyte beverage are good. just avoid caffeinated drinks because caffeine is a diuretic which increases urine output.

Herbal tea with honey helps with your fluids and can also soothe a sore throat at the same time.

listen to your body. If it is telling you not to exercise, don’t. If it is urging you to spend all day in bed, do. bedrest is another way to help your body fight the infection.

Phone a friend. a caregiver can't reduce your temperature or cure a sore throat, but having someone to tuck you into bed, feed you chicken soup or bring you fluids is often very comforting.

try nasal irrigation. Sounds painful, but it is a simple way to ease congestion and potentially reduce the risk of sinus infections. Stream salt water solution into one nostril and let it run out the other, clearing your nasal passages. ask your Slade Pharmacist for advice.

try a warm compress. Place a warm cloth over your forehead and nose to relieve a headache or sinus pain.

Humidify. Breathing moist air helps ease nasal congestion and sore throat pain. Have a steamy hot shower, use a steam vaporizer/humidifier or create a tent with a bowl of hot water and towel. Drape the towel over your head, close your eyes and lean over the water under the ‘tent’ breathing deeply through your nose for 30 seconds. repeat until you feel the congestion easing.

DO YOU Have a COlD Or tHe FlU?It is often hard to tell whether you have a cold or the flu. When you have a cold, the symptoms often build up over 48 hours. a runny nose, watery eyes and congestion in the nose are the first symptoms followed by sneezing and a dry cough. these symptoms can last between 3–10 days. Most colds are caused by the rhinovirus and usually do not require antibiotics.

Flu symptoms however can come on fast, with more severe symptoms such as fever, chills, body aches and pains. When you have the flu you will feel weak and lethargic. the symptoms will often last 7–14 days, or up to 21 days if untreated. It is recommended that you see your doctor who will determine if you have a bacterial infection which may require antibiotics.

symptoms can be similar, so keep an eye on what's bothering you most.

colD

runny nose, watery eyes

stuffy nose & congestion

sneezing & coughing

symptoms may last

3-10 days

symptoms that build

over 48 hours

Flu

Fever & chills

body aches & pains

weakness & fatigue

symptoms may last 7-14

days & may linger for

up to 3 weeks

Fast onset of symptoms

(especially fever & chills)

ZZZ

Back to contents

Back to contents

1211

aM I at rISk OF DevelOPInG DIaBeteS?Many australians, particularly those who are overweight, are at risk of developing type 2 diabetes due to lifestyle factors such as physical inactivity and poor nutrition. a family history of diabetes can also increase your risk of type 2 diabetes.

While you cannot change risk factors such as age and your genetic background, you can do something about being overweight, reducing your waist measurement, increasing your physical activity, improving your eating habits and quitting smoking.

simple steps to reducing your risk of diabetes include:


MOtIvatIOn IS WHat GetS YOU StarteD. habit IS WHat keePS YOU GOInG

5 Monitor your risk rating on a regular basis by speaking to your Slade Pharmacist.

2 set goals to help you reduce your risk.

3 Make healthy food choices.

4 keep active. try dancing, swimming, bike riding, walking, or any activity that keeps you moving for approximately 30 minutes a day.

1 know your risk. Undertake the Diabetes australia risk assessment with a Slade Pharmacist. It only takes five minutes to complete.

M t w t F s s


steps per day


Daily fruit intake

Daily vegies intake


no. of naughty

foods

no smoking

days

glasses of alcohol

per day

Quality of sleep


Back to contents

1413

HOW tO BrInG YOUr BlOOD PreSSUre DOWnWe live in an incredibly busy and stressful world. While it is difficult to eliminate stress from our lives completely, how we manage stress can make a difference to our overall health.

a Slade Pharmacist can measure your blood pressure and can show you how to use a blood pressure monitor at home so you can monitor your blood pressure levels during the day. the optimum times to take a blood pressure reading is first thing in the morning and at the end of the day.

use the blood pressure chart below to see if your blood pressure requires a review.

simple ways to reduce your blood pressure.

Eat healthy, fresh food

reduce your salt intake

Exercise and keep active

Maintain a healthy weight

Conscious breathing exercises

stop smoking

Get a good nights sleep

be creative and take up a hobby

be social with family and friends

volunteer and help others

reduce alcohol intake

relax and take time out

listen to relaxing music

ideal blood pressure is to be in the green zone

7040 7060 90 10050 80

100

130

Syst

olic

(top

num

ber)

Diastolic (bottom number)

160

80

110

140

170

90

120

150

180190

High blood pressure

Pre - high blood pressure

Ideal blood pressure

Low

even IF YOU are FIt YOU Can Have HIGH BlOOD PreSSUre

Back to contents

1615

QUIt SMOkInGtoday could be the day you do something extraordinary.For some people breaking free from smoking is a significant challenge. It takes a lot of strength to start the journey to quitting and to stop for good.

Withdrawal symptoms can be tough; nicotine is a powerful drug.

there are many ways to commence this extraordinary journey.

here are some useful tips to help you achieve something truly amazing:

talk to your Slade Pharmacist about the range of nicotine replacement options that will help you through the process such as skin patches, gum, inhalers, mists and lozenges.

For extra support and confidence consider talking to your doctor, Slade Pharmacist or the Quitline 137 848.

ask your slade pharmacist for a free smokerlyzer test to monitor your co (carbon monoxide) levels

aS a SMOker, YOU nOt OnlY PUt YOUrSelF at rISk BUt alSO tHOSe tHat are ClOSe tO YOU

involve your friends and family and ask them for support

keep a list of the reasons for quitting on you at all times

throw away all cigarettes and lighters

avoid those situations that you associate with smoking

Decide on your strategy and what nicotine replacement solutions you prefer

If you do have a cigarette, it’s just a set back and no reason to give up.

!

reward yourself with the money you save$

M t w t F s s


steps per day


Daily fruit intake

Daily vegies intake


no. of naughty

foods

no smoking

days

glasses of alcohol

per day

Quality of sleep


My wEEkly hEalth chart Date / /Back to contents

1817

ManaGInG lIFe WItH aStHMaMore than two million australians have asthma. Many asthma sufferers are children, and adults of any age can develop the condition. athletes can also develop asthma through intensive training over many years.

there is no cure for the condition but with good management most asthma sufferers lead full and active lives. Your Slade Pharmacist can offer great advice on the medications you have been prescribed and best methods of administering.

For asthma sufferers it is important to make note of the triggers that bring on an attack such as:


allergens including dust mites, pollens pets and moulds

viral infections

Sudden changes in weather temperature

Some medication

Work-related dust and chemicals.

M t w t F s s


steps per day


Daily fruit intake

Daily vegies intake


no. of naughty

foods

no smoking

days

glasses of alcohol

per day

Quality of sleep


Cigarette smoke

talk to your Slade Pharmacist about a five minute asthma check.

Back to contents

19

iMprovEs DigEstion

1

rEMovEs toxins

2

boosts iMMunE

Function

3

supportshEalthy wEight

4

prEvEntshEaDachEs

5

kEEps yourMinD sharp

6

DEcrEasEs MusclEcraMps

7

MoisturisEsskin

8

8 gooD rEasons to kEEp

hyDratED

Vegetables & legumes

/beansFruit

Grain (cereal) foods, mostly

wholegrain

Lean meat and poultry, fish,

eggs, nuts and seeds, and

legumes/beans

Milk, yoghurt, cheese and/or

alternatives (mostly

reduced fat)

Approx. number of additional

serves from the five food groups or discretionary

choices

Men

19-50 6 2 6 3 2 ½ 0-3

51-70 5 ½ 2 6 2 ½ 2 ½ 0-2 ½

70+ 5 2 4 ½ 2 ½ 3 ½ 0-2 ½

women

19-50 5 2 6 2 ½ 2 ½ 0-2 ½

51-70 5 2 4 2 4 0-2 ½

70+ 5 2 3 2 4 0-2

HOW MUCH SHOUlD We eat? HYDratIOnthe key to eating well is to enjoy a variety of nutritious foods from each of the five food groups.

the table below has been developed by the Department of Health as a guide to the number of serves from each of the five food groups an average male and female requires to ensure their diet contains the nutrients and energy needed.

additional serves maybe required by adults who are taller and more active or in the higher end of a particular age band, to meet additional energy requirements. *Includes an allowance for unsaturated spreads or oils, nuts or seeds (4 serves [28-40g] per day for men less than 70 years of age; 2 serves [14-20g] per day for women and older men.)Source: http://www.eatforhealth.gov.au/food-essentials/how-much-do-we-need-each-day/recommended-number-serves-adults

colourFul FrUItS anD veGetaBleS are GOOD FOr YOU

why is it so important to stay hydrated?Your body depends on water to survive. every cell, tissue, and organ needs water to work correctly.

how does my body lose water?You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is hot, when you are physically active, or if you have a fever. vomiting and diarrhea can also lead to rapid water loss.

Symptoms of dehydration include the following:

• Littleornourine,orurinethatis darker than usual

• Drymouth

• Sleepinessorfatigue

• Extremethirst

who is at higher risk of dehydration?People are at higher risk of dehydration if they exercise at a high intensity, have certain medical conditions, are sick, or are not able to get enough fluids during the day.

You may need to increase the amount of water you drink if you:

• Havecertainmedicalconditions

• Arepregnantorbreastfeeding

• Willbeoutsideduringhotweather

• Willbeexercising

how much water should i drink each day?Most people have been told they should drink 6 to 8 glasses of water a day. If you are concerned that you are not drinking enough, check your urine. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated. Dark yellow or amber-colored urine is a sign of dehydration.

• Headache

• Confusion

• Dizzinessorlightheadedfeeling

• Notearswhencrying

• Haveafever

• Havebeenvomitingor have diarrhea

• Aretryingtoloseweight

20

Back to contents

Back to contents

2221

Be SUn SMart anD enjOYtHe OUtDOOrSaustralians enjoy many months of sunshine and love to be outdoors.

there are a number of factors that can increase or decrease your risk of developing skin problems from over exposure to the sun, including skin type, having many moles and freckles and having a family history of skin problems.

there is not much you can do about your hereditary risk factors, but you can take steps to reduce your risk of skin problems caused from over exposure to the sun. Use a combination of the five sun protection measures:

slip – on sun-protective clothing. Make sure it covers as much skin as possible.

slop – on SPF30 (or higher) broad-spectrum, water resistant sunscreen. apply 20 minutes before going outdoors and reapply every two hours.

slap – on a broad-brimmed hat that protects the face, head, neck and ears.

seek – shade.

slide – on wrap-around sunglasses. Make sure they meet australian/new Zealand Standard aS/nZS 1067:2003.

If you do happen to get severe sunburn, ask your Slade Pharmacist about ways to soothe the sunburn including use of aloe vera gel and other ointments that maintain moisture in your skin and assist the healing process.

If you have any concerns about sunspots on your body ask your Slade Pharmacist for a Skin Check. It’s as simple as having a photograph taken.

If you desire a healthy looking tan, talk to a Slade Beauty Specialist and they can show you how you can achieve this without compromising your skin. they can also advise you on some essentials for your beach bag to keep hydrated and your skin moist.


keeP SaFe In tHe SUn. SlIP, SlOP, SlaP

Do you or someone you know have sunspots from too much time in the sun as a youngster or years from being outside?

now might be the time to get your spots checked.

gEt a skin chEck

M t w t F s s


steps per day


Daily fruit intake

Daily vegies intake


no. of naughty

foods

no smoking

days

glasses of alcohol

per day

Quality of sleep


Back to contents

2423

name:

Your age (Yrs): Your sex (Male = M, Female = F):

How likely are you to doze off or fall asleep in the following situations, in contrast to feeling just tired? this refers to your usual way of life in recent times. even if you haven't done some of these things recently try to work out how they would have affected you. Use the following scale to choose the most appropriate number for each situation:

0 = would never doze1 = slight chance of dozing2 = moderate chance of dozing3 = high change of dozing

it is important that you answer each questions best you can.

situation chance of Dozing (0-3)

GettInG a GOOD nIGHt'S SleePGetting a good night's sleep is sometimes not as easy as it sounds.

here are some tips to help you have a good night's sleep.

take the Epworth sleepiness scale on the next page and share the results with your slade pharmacist

or doctor in the event you have a sleep disorder such as sleep apnoea or other health problems.

Date / /

avoid too much internet time

too much internet time before you sleep can impede a good night’s rest. In addition the bright light can hinder the development of melatonin, a hormone that promotes sleep.

how much sleep do you need?

It is recommended that school age children have at least 10 hours sleep a day, teenagers nine-10 hours a day and adults, including the elderly, 7-8 hours a day.

avoid being uncomfortable

ensure you are warm/cool and comfortable, the bedroom has good ventilation and is free from noise and distraction.

avoid alcohol

alcohol close to bedtime can interfere with the normal sleep process by making you miss out on the rapid eye Movement (reM) sleep phase, which is important in refreshing your mind and body.

avoid a heavy meal

a heavy meal close to bedtime can cause indigestion and heartburn while lying down and prevent you from falling into a natural sleep pattern. Ideally you should avoid eating for least two hours before sleeping.

Epworth slEEpinEss scalE

reference: johns MW. a new method for measuring daytime sleepiness: the epworth Sleepiness Scale. Sleep 1991; 14(6):540-5.

analyse your total scoreinterpretation0-7: It is unlikely that you are abnormally sleepy.8-9: You have an average amount of daytime sleepiness.10-15: You may be excessively sleepy depending on the situation.

You may want to consider seeking medical attention.16-24: You are excessively sleepy and should consider seeking medical attention.

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

total

Watching tv

Sitting, inactive in a public place (e.g. a theatre or a meeting)

as a passenger in a car for an hour without a break

lying down to rest in the afternoon when circumstances permit

Sitting and talking to someone

Sitting quietly after lunch without alcohol

Sitting and reading

Back to contents

2625

HealtHY BOneS anD jOIntS


everY extra kIlO arOUnD tHe WaISt Can aDD prEssurE tO OUr BOneS anD jOIntS

M t w t F s s


steps per day


Daily fruit intake

Daily vegies intake


naughty foods

no smoking

days

glasses of alcohol

per day

Quality of sleep


Glucosamine and calcium are important to support joint mobility, help repair and maintain cartilage health and help provide symptomatic relief of osteoarthritis.

Glucosamine helps the body rebuild damaged cartilage as well as produce new cartilage. this may help to temporarily reduce joint pain and swelling and improve joint function and mobility associated with mild osteoarthritis.

health benefits of glucosamine:• Temporaryreliefofkneepain,jointtenderness,swellingandpainofmild

osteoarthritis

• Assistwithreducinginflammationofmildosteoarthritis

• Assistwithreducingdamageandlossofcartilage

• Supportathletesbymaintainingjointcartilagehealth

• Increasedmobilityandfunction.

there are no major food sources of glucosamine, so taking a supplement is the most popular option.

Calcium plays an important role in a number of functions in the body including muscle contraction, transmitting messages through the nerves, and the release of hormones. the body can not produce calcium naturally so it must be absorbed through food or supplements. natural sources of calcium are dark leafy greens, dairy products and almonds. If you are not getting enough calcium in your diet, the body takes calcium from the bones, which can lead to weakened bones.

keeping our bones and joints healthy there is a lot we can do to put the bounce back into our step.

Dvit Maintain a good diet that is rich in vitamin D and calcium (see page 31)

exercise regularly to reduce stiffness and maintain a good weight. every extra kilo can add pressure to our bones and joints

the sun is a great source of vitamin D that helps us absorb calcium, so take a walk in the park or by the beach.

Back to contents

2827

ManaGInG PaIn natUrallYPain is the messages our body delivers when all is not well. Pain can affect any part of our body and should never be ignored.

there are a number of drug free pain management alternatives available. talk to your Slade Pharmacist about what treatment might be best for you.

tEns machinetranscutaneous electrical nerve stimulation (tenS) is a method of pain relief involving the use of a mild electrical current.

a tenS machine is a small, battery-operated device that has leads connected to sticky pads called electrodes.

You attach the pads directly to your skin. When the machine is switched on, small electrical impulses are delivered to the affected area of your body, which you feel as a tingling sensation.

spiky ballsSpiky massage balls can be used for self-massage exercises to reduce muscle tension and stimulate the effects of remedial massage and clinical myotherapy. they are also effective tools in sensory therapy and therapeutic massage.

Spiky balls are made from flexible, strong material and will not deflate.

hot or cold packs Hot or cold packs or sometimes a combination of the two can provide relief for sore muscles and joints.

Cold numbs sore areas. It is especially helpful for the pain and swelling of an arthritis flare or joint injury, such as a sprained ankle. Cold may reduce inflammation by constricting blood flow to the injured area.

You can apply cold using a commercial cold pack or with a water bottle filled with ice and cold water.

Heat packs relax your muscles. Heat dilates blood vessels, sending more oxygen and blood to the area. Heat also decreases the sensation of pain.

You can apply heat with commercial heat packs, heating pads, or hot water bottles.

creams, gels, ointmentstopical pain killers or analgesics – those you apply to the skin – are sprayed on or rubbed into the skin over painful muscles or joints.

although designed to relieve pain, different products use different ingredients and you should speak to your Doctor or Pharmacist before using.

Back to contents

3029

travel Well

what’s in my carry on luggage?

Here are a few suggestions on what to put in your carry on luggage to keep you feeling good during a long flight.

if you are on any medication when you travel:

• checkwithyourPharmacisttomakesureyouhavesufficient supplies for your time away

• takeacopyofyourprescriptionsandaletterfromyour Doctor outlining you medical condition

hand sanitiser neck pillow

compression socks

Microfibre towel

travel toothbrush

tissues

pain relief

chewing gum

travel sickness tablets

lip balm

Moisturiser

Eye drops

Ear plugs

noise cancelling

head phones

personal medication

BUIlD YOUr OWn FIrSt aID kIt a smartly-stocked first aid kit is important to have on hand the case of an emergency.

here are some tips on maintaining your first aid kit:

DiD you know50% of items in a first aid kit go out of date before

they are used.

Be prEparED In tHe CaSe OF an eMerGenCY

Include any personal items such as medications and emergency phone numbers

Be sure you understand what each item is used for?

Get into the habit of replenishing anything that has been removed

Check expiry dates and replace any used or out-of-date contents.usE by:

Include a torch and be sure the batteries work

Create a checklist and regularly review your kit to ensure nothing is missing

Back to contents

Back to contents

3231

WHY vItaMInS are IMPOrtant tO YOUr HealtHthere are thirteen essential vitamins that help your body grow and function efficiently.

Without adequate vitamin intake you feel lethargic and be vulnerable to infection and health complications. a diet rich in fresh vegetables, dairy, whole grains, dried beans, lentils, lean meat and fish can deliver all the vitamins you need.

each vitamin has its own benefits and together in the right amounts they help deliver optimum health.

Some heavily processed foods lack essential vitamins, so without a balanced diet it is often a good idea to take vitamin supplements to help keep your body in balance.

takInG tOO MUCH OF a SInGle vItaMIn Can reSUlt In tOxICItY

practitioner only supplementsPractitioner Only supplements in australia are prescribed by Doctors, naturopaths and Pharmacists, and usually have higher potency or efficacy, based on the latest in research and development.

Practitioner Only supplements provide many benefits, including:

• high-strengthformulaswithflexibledosing

• highqualityingredients,sourcedfromtheworld’sleadingsuppliers

• neworadvancedingredients

• sustainablerawmaterials

Speak to your Slade Pharmacist for expertise you can rely on regarding the right supplement program for your needs.

a bthere are 8 b vitamins

c D E k

good for Healthy eyes, teeth and skin, general growth and development, immunity and reproduction.

Concentration, energy metabolism, immune function, iron absorption, skin health, nervous system and digestive system.

Strengthening blood vessels and giving skin its elasticity, anti-oxidant function as well as calcium and iron absorption.

Strong healthy bones and enhances immunity.

Blood circulation and protecting cells from damage.

Blood coagulation – that is, the process by which your blood clots.

Found in Cantaloupe, pink grapefruit, broccoli, spinach, sweet potato, carrots, mango.

Bananas, mushrooms, spinach, seaweeds, green beans, peas, broccoli, avocado, coconut yogurt, sunflower seeds, squash, sweet potato, yam, nuts (except peanuts!)

b12: Probiotic & enzyme Salad, nutritional yeast, sea vegetables, blue-green algae.

Broccoli, citrus fruits, tomatoes, cabbage, red bell pepper, Brussels sprouts, papaya, strawberries, leafy green vegetables.

Fish oils, fatty fish, mushrooms, beef liver, cheese, and egg yolks.

almonds, almond milk, sunflower seeds, almond butter, olives, spinach, asparagus, leafy green vegetables, olive oil (use moderate amounts).

Cauliflower, broccoli, Brussels sprouts, spinach, cabbage, kale and other dark leafy greens.

Back to contents

3433

natUral WaYS tO MaIntaIn a StrOnG IMMUne SYSteMYour immune system is designed to fight off minor infections we encounter and is especially important in helping avoid colds and the flu.

the best way to maintain a strong immune system is naturally, with the right foods and nutritional supplements that are proven to boost your immune system

here are some natural ideas to consider:

add kiwifruit to your fruit salad. kiwifruit is very rich in a fat free form of vitamin e and a high dose of vitamin C (twice that of an orange). Both vitamins boosts the immune system and help with stress and aging. also present in kiwifruit is serotonin which can benefit learning memory and mood.

Eat more garlic. Garlic is rich in vitamins and minerals that boost the immune system especially against colds and flu. Simply add to pastas, sauces, salad dressings and dips.

get some sun. vitamin D protects us against illness. the easiest and healthiest way to get vitamin D is sunlight. 10 to 15 minutes a day on the face arms and hands is all you need to keep your immunity charged with this powerful vitamin.

slip in a superfood. Seaweed is a great source of zinc and antioxidants that are important for immune health. add strips of kelp, nori or akrame to soups, salads and stir-fry.

citrus fruits are a powerful antioxidant and a good source of vitamin C, one of the best immune boosting nutrients for preventing illness and chronic disease. Other citrus rich foods include parsley, berries, red capsicum and kiwi fruit.

think zinc. Zinc is needed for the production of white blood cells, which protect against colds and infections. Zinc has antioxidant activity, helping to fight free-radical damage, and is found in meats, dairy and wholegrains, but it's often lost in processing. If supplementing with tablets, take about 40 milligrams a day.

Zn

Eat some yoghurt. this highly nutritious fermented food has the ability to improve digestion and boost our immune health. the live bacteria in yogurt promote the health and growth of friendly bowel bacteria that promotes good health and strong immunity. easy to eat anytime of the day.

Consider getting an annual flu shot every March / april

ref: www.bodyandsoul.com.au

Back to contents

3635

HOW Can I Get MOre aCtIve?exercise is a key component of good health. regular but not strenuous exercise is good for the heart. exercise helps us to maintain a good weight and when we exercise our body releases endorphins that keep the mind alert and optimistic.

and the good news is that you don’t have to join a gym because you are surrounded by exercise opportunities at home and at work.

StretCHInG PrOGraMHave you noticed when animals awake from their slumber the first thing they do is have a good stretch.

Stretching like an animal will help you get your blood flowing and work out stiffness in your muscles that may have developed while sleeping, leaving you ready and primed for activity. So when you wake up, stretch out for the new day.

Wherever you are, you can get great benefit from stretching exercises.

Create a simple stretching program that you can use at work, in your home, while travelling or even with friends.

at home

Do the housework. It's great exercise. Choose a hilly route.

Working in the garden or mow the grass. remote – throw it away.

Go for a short walk before breakfast and after dinner.

Pets – they love to be taken for a walk.

Walk or use a bike for short trips.

Park further away at the shopping centre, enjoy the walk.

at work

join a fitness centre near the office.

Brainstorm projects while walking.

Get off the bus or train one stop earlier.

Walk during business calls.Schedule exercise on your business calendar.

Use stairs rather than the lift.

Consider a stand up desk.

Use a stress ball at your desk when thinking.

1reference: www.qantas.com.au/travel/airlines/your-health-inflight/global/en2reference: www.deakin.edu.au/__data/assets/pdf_file/0008/228671/office-exercises.pdf

neck rollWith shoulders relaxed, drop ear to shoulder and gently roll neck forward and back, holding each position about five seconds. repeat five times.2

2

ankle circleslift feet off the floor. Draw a circle with the toes, simultaneously moving one foot clockwise and the other foot counterclockwise. reverse circles. rotate in each direction for 15 seconds. repeat.2

3

back archingStand up. Support lower back with hands and gently arch back. Gently arch back and hold for 5 to 10 seconds. repeat as often as is needed.1

4

head rollskeeping your chin tucked in, gently lower ear to shoulder and hold for 10 seconds on either side. repeat several times and be careful not to extend your neck back too far.1

1

Back to contents

Back to contents

3837

Expressing milkthere may be times when you need to be away from your baby, whether for a few hours, or because you have gone back to work. expressing milk means that your baby can carry on enjoying the benefits of breast milk while someone else is caring for them.

Deliver maximum milk with minimum fuss by using a breast pump.

nipple careBreastfeeding babies is the best and most natural way of feeding during the first months of a new baby’s life. even with proper care the impact of breastfeeding on the nipple can result in cracks of the tissue and may lead to infection.

Highly recommended by hospital midwives, soothing nipple compresses prevent and treat discomforts before and during breastfeeding.

stretch marksStretch marks are caused by rapid gain in weight or girth that is common during pregnancy.

at first, the skin becomes pink and slightly itchy. It then increases in length and deepens to a dark purple. Over time stretch marks fade, but rarely completely disappear.

Speak to your Slade Pharmacist about some simple ways to decrease the visual appearance of stretch marks that may have appeared as a result of your pregnancy.

Prevent leaks by packing medicines, snacks and liquids in resealable plastic bags

If you're a frequent user of public transport or a keen walker, consider a backpack-style baby bag so you can keep your hands free

Consider having two nappy bags – one for quick trips and one for longer outings.

First aid kit – bandaids, antibacterial cream, pain reliever for you and baby, paw paw ointment

tips for packing your nappy bagMOtHer anD BaBYnappy bag packing checklista well-stocked nappy bag can save the day when you are out and about. But what do you really need when you can only carry so much? Here are some ideas on what you should include:

Back to contents

4039

COMPreSSIOn tHeraPY

We WISH YOU a SPeeDY reCOverY

the purpose of compression stockings is to improve the circulation from legs and feet and back to the heart. the pressure of compression stockings on insteps and calves means that the circulation is improved, which helps to reducing swelling in legs and feet.

Compression socks and stockings are prescribed post surgery to prevent and treat swelling, vein inflammation and blood clotting in blood vessels in the legs.

Compression stockings are elastic garments worn around the foot or more commonly the whole leg. they are like a pantyhose and are thick and fit very tightly around your leg. the purpose of the specialised hosiery is to compress the limb with graduated compression - strongest at the ankle and decreasing going up the leg.

the compression stocking decreases venous pressure, prevents venous stasis and deterioration of venous walls, and efficiently relieves heavy and aching and heavy legs.

getting the correct fitSelecting a compression stocking that is appropriate for an individual's needs is vital.

Some patients will not fit into the ‘off-the-shelf’ ranges due to irregularities in the size or shape of their limb(s). In these cases the use of made-to-measure solutions, that fit to the size of your legs and feet, provide the exact compression therapy in the right places.

Your Slade Pharmacist can measure and order your compression stockings as well as advise you about how to care for your socks / stockings.

recovering from surgery can be a painful and frustrating experience as you struggle to accomplish tasks that were once a simple part of life.

there are a number of recovery appliances that can help you with daily activities such as reaching, twisting, bending, stretching, lifting, turning and washing, including:

reachers / grabbers to help pick things up without needing to twist or bend awkwardly

vehicle support handle Helps you enter and exit cars more conveniently and safely.

swivel cushion Helps prevent hip and back strain during weight transfer

sock aid Helps you put on your socks, including compression stockings, when bending is difficult

shoe horn enables you to put shoes on and off without bending and stretching

knee walker a safe alternative to crutches is, commonly used when recovering from foot or ankle surgery

hand bed rails Provides support to help you lift yourself in and out of bed

grab barsProvide additional support around the house such as in the bathroom, in the bedroom or in the living room besides the couch or favourite chair

Quad cane Provides extra stability and the confidence to go for a short walk

bath bench / shower chair Helps you get in / out of the bath and sit under the shower

toilet seat raiser elevates the toilet to make it easier for you to lift yourself up

toilet wipe aid assists when reaching is difficult

Back to contents

Back to contents

4241

PreParInG YOUr SkIn BeFOre MakeUPBeautiful, healthy skin is something most people crave. knowing how to prepare your skin before makeup is one of the best things you can do to achieve a great look.

cleaning your skinUse a cleanser that is gentle on your skin. If your skin is dry, look for a product that has low pH numbers (4 or 5), and if your skin is oily or acne-prone, choose a cleanser that has a high pH number (6 or 7).

Wash your face and neck gently using a small circular motion, start at your neck, and rotate toward your nose or counter clockwise. remember your forehead and the areas in front of your ears.

Exfoliating your face and neck exfoliating removes dead skin cells and prepares your skin for a makeup application. When exfoliating use gentle circular motions and be sure to rinse face and neck completely with warm water. Pat dry with a clean towel. Do not rub your face, as this can cause damage to the skin.

using a facial seruma facial serum will add moisture to your skin all-day long, and give it a natural glow. apply the serum to dry skin just after exfoliating. Use small dots and dab it on to your face with the tip of your index or ring finger. Gently blot it in to the skin with one finger so you don’t apply too much pressure to sensitive skin areas.

MoisturiseFor your daily makeup routine use an all-day moisturising lotion that matches your skin type.* Press the moisturiser onto your face rather than rubbing it.

Eye creamthe area around the eye is one of the first places to show signs of aging so it is very important to care for this area.

For darkness and puffiness try a cooling eye gel or serum. For fine lines and dryness combine both an eye serum and eye cream for optimum results.

primera face primer is a beautician’s best kept secret. It acts as a protective barrier preventing your moisturiser and skin's natural oils from mixing with your makeup.

look for a primer with silicone as a main ingredient. this will fill in any unwanted crevices, leaving your skin smooth setting the stage for flawless makeup application.

Fragrance layeringFragrance layering involves the combining of products from your favourite fragrance and body care ranges to create a more intense, longer lasting, top to toe scent.

Some of the products available to compliment your favourite scent can include soap, shower gel, bath milk, body mist, body lotion, body crème and hair mist.

By incorporating your favourite scent into all aspects of your beauty routine you will be complimenting the scent while extending its longevity.

Your Slade Pharmacy beauty specialists are here to help you learn more about layering your fragrances and assist you to select the products that will combine well with one another.

*Some contain SPF15.

DiD you knowDid you know your fragrance will last much longer if your

skin is well hydrated?

Back to contents

43

there are a number of ways we can challenge ourselves through the year to keep ourselves feeling good, while raising money for those in need.

Here are a few ideas. How will you challenge yourself?

Febfast Held in February each year, Febfast is a personal health challenge and fundraiser to support young people experiencing serious disadvantage. You can take on the challenge as an individual or as part of a team.

Fun runs Fun runs are a great social event where you can enjoy the outdoors. run or walk as an individual, with the family or as part of an office or social team.

charity walks Walking is more leisurely way of stepping out for a good cause.

bike rides Cycling is a great form of exercise and getting more popular every year. Bike rides are a great day out for all the family.

social events Social events with friends or at work are another way to raise money for charities and feel good about your achievements.

CHallenGe YOUrSelF tO GOOD HealtH

$My FunDraising goal

OUr OWn BranD vOUCHerS

a cough and cold product in the Pharmacy Choice range

a skin care product in the Pharmacy Choice range

a product in the Faulding vitamin range

a sun care product in the Pharmacy Choice range

a pain relief product in the Pharmacy Choice range

a Digestive health product in the Pharmacy Choice range

a sports therapy / pain relief product in the Pharmacy Choice range

a sinus and allergy product in the Pharmacy Choice range

30% off 30% off

30% off 30% off

30% off 30% off

30% off 30% offyour choice

tear off vouchers and hand to cashier at time of purchase.

Back to contents

45

*valid to 31/12/2016. Present at cashier. One voucher per customer.








HealtH Planner - Slade Pharmacy€¦ · BUY 1 ViraForce ® 60 CApS ANd ... Have a steamy hot...

Documents

Transcript of HealtH Planner - Slade Pharmacy€¦ · BUY 1 ViraForce ® 60 CApS ANd ... Have a steamy hot...