Slip, Slop, Slap & Wrap April 11 2016

Sunscreen should be applied to clean, dry skin 30-minutes before exposure to the sun, which allows it time to absorb properly.Remember, perspiration, exercise, swimming and towel-drying remove sun creams from the skin, so you should reapply after taking part in any of these activities, even if the product is waterproof.

In New Zealand we are lucky to have clear skies and little pollution, but that contributes to very high levels of UV radiation in our environment. Our weather is also changeable – a rainy morning may mean we might leave the house without the sun protection we need if the sun comes out later. And even if the sun doesn’t come out, and temperatures stay low, UV radiation levels can still be high enough to cause sunburn.

That’s why you need to be SunSmart, especially during daylight saving months (September to April), and between 10am to 4pm when the sun’s UV rays are strongest. And don’t forget the children. They most definitely need to slip, slop, slap, and wrap, too. Nearly 80% of lifetime sun exposure happens after the age of 18, so it’s important to make sun protection a life-long habit, starting as young as possible.

Attention Hayfever sufferers April 11 2016

Allergic rhinitis can be categorised into two groups - seasonal allergic rhinitis, where symptoms occur at particular times of the year (eg, spring), and perennial allergic rhinitis, where symptoms occur at any time of the year. When people say they have hay fever, they generally mean they have seasonal allergic rhinitis.

If you suffer from Allergic Rhinitis (hayfever), make sure you are using a corticosteroid nasal spray every day. It is the first line treatment for relief of all your unwanted sinus symptoms. Flixonase is a true once daily corticosteroid spray and is now fully funded on prescription.

Ask your pharmacist for advice.

Know Your Winter Blues April 11 2016

It is definitely that time of year again, when you finally give in and pull out your winter coat and style it with, you guessed it, tissues! It is possible to catch the cold and flu all year round, but you more likely to get sick when the temperature drops and evenings get shorter. But what exactly is the difference between cold and flu? Although they share symptoms, they are not the same - both are caused by different types of viruses!

The major difference is the severity of symptoms. With both, your nose may run and you may experience headaches, but with a cold, you should be able to carry on with your everyday life. In contrast, you will feel much more tired when you’ve got the flu. You may also feel achy all over and have a temperature. Some people also experience diarrhoea or sickness. Luckily, after about a week, your flu symptoms should begin to ease.

So how can you speed up recovery? Antibiotics will not help because both cold and flu are viral infections. The best way to manage symptoms is to control your pain and keep your temperature down with paracetamol. It is also important to stay hydrated, so drink lots of water! But all in all, the most important thing to do if you’re suffering from cold or flu is to rest up and get all the sleep you need.

Beating the Winter Bugs! April 11 2016

Lifestyle and choices are a huge factor affecting whether you stay healthy throughout winter or succumb to the winter blues. There are several simple things you can do to beat the bugs!

One of the most important things you can do to avoid bugs is to wash your hands! Remember, sickness-causing viruses can live for many hours on door handles and other surfaces, so it is easy to get sick if these are transferred to you mouth or nose from your hands. Washing your hands regularly with antibacterial soap or hand sanitiser, especially before eating will greatly reduce your chances of picking up a bug.

If we do not get enough sleep, this can make us more susceptible to infection because our bodies aren’t able to recharge properly. Our immune system cannot work at its full capacity if we are sleep deprived or stressed, so it is very important to get a good night's sleep. You should generally aim for seven to eight hours a night. 

It is important to drink lots of water, as dehydration puts extra stress on our systems. The mucus in our bodies becomes thicker and drier, and therefore less able to cope against invading bacteria and viruses. You should aim at drinking about 1.5L of water a day. You should also try and eat lots of zinc-rich foods because zinc plays a key part in helping to boost the immune system and fight colds. Such foods include meat, eggs, oysters, seafood and tofu. When eaten with vitamin C, zinc is even more effective. 

When the weather is cold and unpleasant, often the last thing we feel like doing is exercising but it is actually very important. Being physically active helps us to stay healthy in winter because it increases the number of cells that travel around our bodies, hunting and killing bacteria, viruses and other invaders.

Although some supplements, like vitamin C and echinacea, can help our bodies to battle common winter bugs, relying on them to keep you healthy during winter is unrealistic, particularly if you are leading an otherwise unhealthy lifestyle. The best way is by eating a balanced diet that provides lots of vitamins and minerals via food and then topping up with supplements of whatever you may be lacking.

Sadly, being fit and healthy will not protect you from influenza. A flu shot targets the current strains of flu will not only reduce your chances of getting sick, it avoids you passing it on to others. Unfortunately, there is no vaccination for the common cold.

Nip Hayfever in the Bud April 11 2016

Spring means buds and flowering trees, and if you're one of the millions of people who have seasonal allergies, it also means congestion, sneezing, a runny nose and other annoying symptoms. However, you don’t have to suffer these symptoms in vain, because there are a number of simple strategies to help you manage your hayfever more effectively.

What is Hayfever? 

Hayfever is actually an allergic response to a range of pollen grains, not just hay. Allergic rhinitis is the scientific term for this immune disorder, and there are two types that affect humans - Seasonal (during specific seasons) and Perennial (all year round). Symptoms of hayfever occur when your immune system reacts to the harmless pollen in the environment. Your immune system thinks inhaled pollen is dangerous and reacts accordingly by sending an influx of chemicals like histamine and leukotrienes into the bloodstream. This can lead to an inflammation of the nasal passage, sinus and eyelids, triggering the common hayfever symptoms - a runny and/or blocked nose, watery irritated eyes, coughing, sneezing, and itchy sensations in the nose, throat or mouth.

How to Manage Hayfever

While it is impossible to avoid coming into contact with all sources of pollen, by limiting your exposure and checking out the current pollen forecast you can help to reduce the severity of your symptoms. When it comes to medication, the most common forms are antihistamine tablets or nasal sprays, and eye drops. Antihistamines can be effective as they block the action of histamine during an immune response.

Naturally-occurring substances such as Bromelain and Quercetin can also help to manage the symptoms of hayfever from the inside out. Bromelain is found in pineapples and is useful for reducing inflammation, so may help to reduce the swelling experienced due to hayfever. Quercetin eases hayfever symptoms by stabilising the release of histamine into the bloodstream. In conjunction with Vitamin C, these can help the body's natural response to allergens and soothe the effects of an overactive immune response.

5 Ways to Spring Clean Your Health April 11 2016

The transition from Winter to Spring brings the "out with the old and in with the new" mindset and is a time of renewal for a lot of people. Spring cleaning, in particular, is the time when people clean their homes from top to bottom. While it is definitely a much-needed chore, this year, why don't you look past soap and disinfectants and give your health a Spring cleaning of its own. Here are five simple ways to give your life a healthy Spring makeover!

Wave Germs Goodbye

Spring is the perfect time to get cleanliness on the brain. Dusting, disinfecting and scrubbing our homes will not only combat sickness, but a clean space will also make us happier and more productive. 

Turn your Kitchen into a Healthy Space

Cleaning your kitchen isn't just about getting rid of dirt and grime. You should give your kitchen a healthy makeover by replacing unhealthy and processed products and with whole, natural foods.

Workout in the Great Outdoors

There is just something about getting your sweat on while breathing in the fresh air! Now that the weather is heating up, head outdoors to workout. Once you break free from the sweaty and smelly, germ-filled gym, you will find a sense of renewal and may even discover a passion for running, hiking, or biking.

Naturally Detox your Body

There are many ways to naturally cleanse your body while avoiding calorie-depriving detox diets. Cutting out alcohol and refined sugars, exercising and eating a healthy diet does wonders. When's a better time than Spring to start on this healthy track. 

Get your Health Checked Out

Spring is a great time to get your medical history checked out, if you haven't done so already. Why don't you make an appointment with your GP, and visit your dentist and/or optometrist. Taking measures early on may help prevent future emergencies.

Healthy Eating in the Colder Months April 11 2016

Winter is often a tricky time nutritionally for a lot of us. Healthy eating can help boost your immune system, and in conjunction with exercise can better your chances of beating the winter bugs! These tips, courtesy of the NZ Nutrition Foundation, can help you to plan nutritious meals that not only satisfy but provide nutritional benefits for you and your family during the colder months.

Eat plenty of fruit and vegetables.
It is important to top up your immune system by eating fruit and veges that are rich in antioxidants. Seasonal types include apples, manadrins, broccoli and carrots. Include at least one piece of fruit or vegetable in every meal or snack to get your 5+ a day 

Watch your portion sizes.
It's so tempting to snack and eat huge meals, including seconds, when you are indoors so much. You can avoid this by eating at the table, reserving half of your plate for vegetables, and even using smaller dinner plates.

Drink lots of water.
It is still so important to drink 6-8 glasses of fluid a day, even though it may be chilly outside.

Choose food rich in Vitamin D.
Vitamin D has been shown to support the immune system. We usually get it from the sun, but due to the frequent bad weather and the low sun angle in winter we get far less sun exposure, making food the most important source. Oily fish like salmon, saridnes and mackerel are vitamin D rich, as well as vitamin D fortified milks and yoghurt.

Incorporate garlic into your meals.
Not only does garlic make food taste great, it is also a great fighter of disease. It is most beneficial to your immunity when it is chopped and left to stand for 10-15 minutes prior to cooking.

Enjoy soup and make casseroles.
With lots of veges, some beans or lentils and maybe some meat, soup is the perfect food to build your immune system. Similarly, a casserole with meat, vegetables and a can of beans is a great way to boost your ability to fight disease, as well as being real comfort food.Red meat is high in zinc and iron, two minerals which boost the immune system. Legumes (chickpeas, kidney beans, soy beans) are an excellent source of protein, are low fat, high in fibre, and have a low GI. 

The Winter - Spring Transition April 11 2016

Conventional wisdom states that with the sunnier days, birth of pretty flowers and appearance of shorter sleeves during the transition from Winter to Spring comes a cold. It is believed that drastic temperature change makes you more vulnerable to viruses because it confuses and messes up your immune system. 

Although that yes, it is probably true that colds are common during this transition time, it is actually driven by spring-time behaviour instead of biology. With the crazy swings in temperature it's so easy to be caught off guard, and not be dressed well to protect yourself from the elements. This has the potential to unsteady your immune system and make you more susceptible to sickness. A tip for avoiding this is to actually dress for the outside temperature and not be compelled by spring fever and head out in shorts and jandals. Layers are essential and maybe even keep a hat and scarf in your car or office, so you will be prepared if the temperature changes its mind part way through the day. Also when breaking a sweat outside, it's still not summer so a thermal top and pants are smart.

Also as the weather warms up, people begin to head out more and become more social, which makes cold transmission much easier. This makes it still so important to keep up the good hygiene habits that helped you to stay cold free (hopefully) through out winter - frequently wash your hands with soap and running water!