How to use Skingredients

Skingredients is a skincare collection formulated with ingredients that are clinically-proven to nourish, protect and maintain your skin, for all hoomans and all ages. Skingredients is like a balanced dinner plate for your skin, which needs the same goodness as your body. Your skin needs good fats, protein, veg, antioxidants, vitamins… and so, that’s what you’ll find in Skingredients!

It is an easy-to-follow system, numbered in order of use. The Skingredients range consists of the Core 4, the products that everyone should use each and every day, and the Mix + Match range, targeted skincare solutions for skincare concerns. Wondering where to start? We’ve made it easy for you.

Step 1: Cleanse with PreProbiotic Cleanse

Starting out your routine with cleansing is essential for ensuring your skin is prepped and cleansed free of oil, pollution, SPF, or makeup and ready for serums. We recommend pre-cleansing with the 00 in the Skingredients range, the Cleanse Off Mitt. Run it under warm water, squeeze it out, and glide it in gentle circles from the centre of the face outwards in order to pre-cleanse your skin.

When you’ve pre-cleansed, pump out a euro coin-sized amount of PreProbiotic Cleanse and massage it into your skin for 60 seconds from the nipples up.

PreProbiotic Cleanse is a hydrating and nourishing cream cleanser, suitable for even sensitive skin and contains prebiotics and probiotics to help give a bit of goodness back to your skin. It also contains PHA (polyhydroxy acid) to very gently exfoliate your skin while still being suitable for daily use. It also

Cleanse it away with the clean side of your Cleanse Off Mitt. You’re ready for serums!

Steps 2 and 3: Serums

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Skingredients Skin Veg is number 2 in the routine. It’s a hydrating, brightening, anti-ageing serum packed with botanical and vegetable extracts and sodium hyaluronate to deeply hydrate the skin and give the skin antioxidant protection. It contains PHA, to gently exfoliate skin and allow the serums which follow to penetrate even better. It also contains a clinically-proven pro collagen peptide to reduce the appearance of lines and wrinkles.

Skingredients Skin Protein is your vitamin A, C, and E serum to tighten, brighten and smooth the skin whilst providing antioxidant protection daily. It contains vitamin A in retinyl palmitate form, as well as a pro-collagen peptide to prompt the skin to produce more collagen (the structural protein that gives skin its plumpness). Vitamin A helps to speed up cell renewal and the process of skin proliferation. It can help to normalise sebaceous activity, as well as work to increase skin thickness, and help with healing.

Apply both from the nipples right up the hairline, AM and PM.  

One thing to note: Skin Protein isn’t recommended for use during pregnancy due to its vitamin A content.

Step 4: SPF

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Unless you’re using Skingredients Skin Good Fats from the Mix + Match range, the serum step concludes your Skingredients night-time routine, sadly, but don’t worry – for your day-time routine, SPF is always the final step.

Skingredients Skin Shield SPF 50 PA+++ is your priming and moisturiser SPF lotion, providing broad-spectrum protection, meaning you’re protected against UVA, UVB and even HEV rays. It’s a perfect makeup base and has a peachy tint. It protects against photo-flashback and is a mineral formulation, so it’s effective from the moment you apply it.

Apply half a teaspoon to your face and neck, and don’t forget your ears! Press or glide, don’t rub, for maximum efficacy. Some believe rubbing causes mechanical ageing and irritation too … just sayin’.

Mix + Match

The Mix + Match products are designed to provide targeted care for your individual skin concerns, to be used in addition to your Core 4 routine. 

Sally Cleanse

Skingredients Sally Cleanse is perfectly suited to more oil-prone and blemish-prone folks.

It contains 2% salicylic acid, which is the highest percentage which can be sold in cosmetics within Europe. Salicylic acid is a beta-hydroxy, and as such, it can dissolve the excess sebum and dead skin which build up in your pores and blocks them. These blocked pores could lead to blackheads and whiteheads, but not with Sally around. Sally Cleanse is one tough cookie, so we don’t recommend that you use it more than once every three days.

You can use Sally after pre-cleansing once every three days. Apply a coin-sized amount and massage into skin for 60 seconds, before washing it off.  You can also use Sally Cleanse as a spot-zapper by applying directly to blemishes and leaving for 3 minutes and then removing thoroughly, and as a micro-mask once a week by leaving on clean skin for 2 minutes and then removing thoroughly. Remember, Sally is not suitable if you are pregnant.

Skin Good Fats 

Skin Good Fats is a moisturising ceramide night cream that nourishes and comforts the skin deeply.  It contains shea butter glycerides to moisturise without the pore-clogging factor. It also contains a patented anti-irritation ingredient, and ceramide NP to help protect and preserve the barrier of the skin (to keep moisture in and irritants out).

This is particularly suited to those who suffer from particularly dry, itchy, irritated, flaky or patchy skin, and are looking for a little extra help to keep their skin full of essentials fats and vitamins. It’s also great for those who like a heavier moisturiser. You can use Skin Good Fats as a night cream, post-serum. If you have particularly dry, dehydrated or reactive skin, you could use a smidge as a moisturiser pre-SPF during the day.

Skingredients Wrapped Up

Skingredients is your anti-ageing, essential skincare routine, perfect for starting off a routine from scratch or for mixing in with your favourite products.

Whether you use the Core 4 start to finish, or you dip in to correct your skincare concerns with the Mix + Match range, it couldn’t be easier to use Skingredients. And if you’re ever confused about what you should be using when – check out the numbers on the bottles for a handy-dandy reminder! Shop Skingredients here!

Please note we are implementing safety measures in response to COVID-19 which limits the number of people per store. Please respect your fellow shoppers and maintain a distance of at least 2 metres at all times. If you are experiencing any symptoms such as fever, shortness of breath or cough please DO NOT call into your local Pharmacy or GP and phone instead. If you suspect you are showing symptoms of COVID-19 you should self-isolate and contact the HSE on 1850 24 1850.

Sleep Awareness Exercises with Lucy Wolfe

Article and images sourced from Lucy Wolfe from Sleep Matters.

Breathing Awareness Exercise

• Lie down on your back with your arms relaxed by your sides. Take a few seconds to get comfortable.
• Bring your awareness to your breathing. Can you feel your breath coming in and going out?
• There’s no right way to breathe. Just relax and breathe normally.
• Try to imagine the air is coming from far away, and you blow it out to a distant place.
• You might also say the words ‘in’ and ‘out’ in your mind to match your breathing. Or perhaps think of the word ‘relax’ on each out breath.
• Concentrate on your chest rising and falling – can you feel it? few minutes or until you feel too sleepy to continue.
• Can you taste or smell the air as you breathe in? Is it cool or warm?
• Your mind will probably wander at some point, and thoughts may arise.
• Don’t worry if you have thoughts. Acknowledge them, and then gently bring your focus back to your breathing.
• As you continue breathing, feel your body gently sink into your mattress little by little.
• You can do this breathing exercise any time you feel the need to during the day. Just 5 minutes can help, but you might like to build up to 20 minutes over time.

And if you do it in bed, you can either do if it for a few minutes or until you feel too sleepy to continue.

Body Scan Exercise

• Lie down and get yourself comfortable.
• Imagine your mind leaving your head, and travelling through your body to one of your feet.
• How does your foot feel? Is it relaxed, tense or sore? Is it hot or cold?
• Don’t make any judgments on how it feels – simply scan and observe how you feel.
• Imagine your toe and foot muscles tightening, and relaxing again.
• Then take your mind up to your calf, knee and thigh.
• Stop in each body part to repeat the scanning, muscle tensing and relaxing.
• Repeat the exercise with your other leg.
• Move to a hand and work your way up both arms.
• Scan, tense and relax your back, stomach, chest, shoulders and face.
• You can either imagine your muscles tensing and relaxing, or physically tense and relax them – do what feels best.
• You’ll know it’s starting to work when your limbs begin to feel heavy and you’re happy to sink comfortably into your mattress.
• You might find your mind wanders at times. Acknowledge any thoughts that arise in a positive way, but bring your mind gently back to the exercise.

Aware – Minding Your Sleep During Covid-19

Article and images sourced from Aware. See the oroiginal article here.

Minding Your Sleep During Covid-19

The Covid-19 pandemic creates a host of new problems for those already suffering from insomnia and for those who never previously had a problem with sleep. This is a normal response to these unprecedented times. Here are some of the reasons why you may be having an issue with sleep as well as tips on how to achieve better sleep.

Anxiety & Worry

Health Worries. Will I get it? Will my loved ones get it? What happens if older and those at high risk within my family/friends get it?
Financial worries. A lot of people have found themselves out of work overnight. How will I pay my mortgage/rent, bills etc.
Fear of the unknown is affecting most of us right now.

Stress

All of the above as well as having to adapt to a new way of life, adapting to new working
conditions, adjusting to restricted movement or having to entertain the children leads to new levels of stress. Stressful situations trigger a cascade of hormones that produce physiological changes.

Isolation

Evidence links perceived loneliness and social isolation with depression. Older people and those living alone can be particularly vulnerable at this time.

Tips on how to mind your sleep

1. ROUTINE ➡️ Set alarm clock every morning, 7 days a week and get up at this time. Open the curtains to allow light to send the signal to the body that it’s morning. Get dressed. Keep regular meal times. Keep regular work/study time.
2. EXERCISE ➡️ This is so vital for our overall physical & mental health and overall well-being. It’s best to exercise earlier in the day.
3. NO DAYTIME NAPS ➡️ It can be tempting to have a nap if we are sleeping poorly. This will only eat into your sleep debt and make you less likely to need sleep later that night.
4. KEEP IN TOUCH ➡️ It’s so important to stay connected to friends and family. This is where technology plays a vital role.
5. GET YOUR INFORMATION FROM A TRUSTED SOURCE ➡️ We are being bombarded by information which can change on a daily basis. There is so much misinformation being shared and this just feeds our anxiety. Get info from the HSE or other reliable sources.
6. KEEP A JOURNAL ➡️ Sit Down at the end of the day for 15mins about 2hours prior to bed and write all your worries down, put the day to rest and plan for tomorrow. 
7. WIND DOWN ➡️ Stop all work activities 2 hours prior to bed. Avoid watching/reading anything related to Covid-19 during this time. All smart devices should also be shut down at this point.
8. BEDROOM ENVIRONMENT ➡️ Keep cool, quiet and completely dark. The sleep hormone melatonin is only produced during darkness.
9. RELAX ➡️ Try a relaxation technique that lasts only 20 mins when you get into bed. Avoid things like watching TV in bed.
10. DON’T SPEND LONG PERIODS IN BED AWAKE ➡️ If you are awake for 20 minutes or longer and your mind is very busy, Get up, go to a living area and do something relaxing until you feel sleepy.
11. MIND YOUR MENTAL HEALTH ➡️ Don’t be afraid to seek help. Aware are a good resource.

I hope these tips help but remember our sleep being affected is a normal response. When we are faced with danger, our natural response is to keep the body and mind vigilant. Just like this anxious time, for most of us, this problem with sleep will pass.

– Breege Leddy

Breege set up the Insomnia Clinic which offers CBT-I (the ‘I’ stands for ‘Insomnia). A programme that teaches the individual lifelong tools to manage and treat their insomnia. 

Top Tips for Sleep Hygiene

Tips from Bridget D’arcy, Pharmacy Manager, LloydsPharmacy Fairgreen Shopping Centre, for good sleep hygiene.

Hello Health  – Sleep Hygiene

I’m Bridget and I have worked with LloydsPharmacy for over 25 years. For the first time in as many years I have had a lot more customers coming to me who are finding it hard to get good quality sleep. I cannot stress enough how important our sleep is to our health and how important it is to maintain good sleep hygiene. I will take you through the different health benefits that are associated with sleep, give you my tips on how you can improve your sleep and also recommend some of my favourite products that will help to improve your sleep hygiene.

What is Sleep Hygiene?

“Sleep Hygiene” is a term used to describe habit and practices that are conducive to sleeping well on a regular basis. In order to perform our daily tasks to the best of our abilities, it is important that we make our sleep a priority and do everything we can to maintain good quality sleep. Poor sleep may increase your risk of serious medical conditions which can include Obesity, Heart disease, Diabetes and potentially a shorter life expectancy. The average person needs anywhere from 6 to 9 hours of sleep per night. It can be hard for a lot of people to get into a good sleep routine and can take a few weeks to implement one.

Ways in which Sleep can have a positive impact on your health?

• Can help to boost your immune system
• Can help you to maintain a healthy weight
• Can help to improve your mental wellbeing
• Can help to prevent diabetes
• Can help to increase fertility
• Can help to prevent heart disease

In order to help you improve the quality of your sleep I have listed my top tips below; please give some of these a try and see if you can get a better night’s sleep.

Top Tips to getting better Sleep

1. Get into a Routine – Getting into a good sleep routine is key. Try to go to bed at the same time every night if possible. It also helps to try and wake up at the same time too.
2. Improve your Environment – A quiet, cool, dark room is ideal for sleep. It also helps to have a comfortable mattress and I advise that you invest in good quality bed linen. Eliminate as much light as possible.
3. Avoid Heavy Meals and Excessive Alcohol Consumption – Eating heavy meals before sleep of drinking too much alcohol can really affect the quality of your sleep.
4. Create a Bedtime Ritual – Make sure to wind down before bed, having a warm (not hot) shower can help you to relax. Even better, having an Epsom Salts bath and burning some essential oils can really help to ease muscle fatigue can prepare you for a good sleep.
5. Exercise – Engaging in some form of exercise each day can contribute to more sound and restful sleep.
6. Reading before Bed –  Reading (not on your phone / tablet) a book can help to relax the mind.

Top Products

• New Nordic Melissa Dream Tablets

Helps support restful sleep & focus your mind. Contains natural herbal ingredients – with lemon balm, L-theanine, chamomile, vitamin B complex & magnesium. Also contains B vitamins which help maintain the normal functioning of your nervous system.

• Sleep Through by Lucy Wolfe – Relaxing Rub

Sleep through relaxing rub contains a natural blend of essential oils. Contains sleep inducing qualities used by generations to help improve sleep quality and duration, reduce anxiety and relieve respiratory symptoms. This relaxing rub is suitable for all the family.

• Sanctuary Sleep Drift – Off Bath Soak

Let your worries drift away & sink into calming clouds of bubbles infused with this tension-easing, super calming scent to leave skin feeling velvety soft & supple & your mind feeling relaxed & relieved of stress.

Please note we are implementing safety measures in response to COVID-19 which limits the number of people per store. Please respect your fellow shoppers and maintain a distance of at least 2 metres at all times. If you are experiencing any symptoms such as fever, shortness of breath or cough please DO NOT call into your local Pharmacy or GP and phone instead. If you suspect you are showing symptoms of COVID-19 you should self-isolate and contact the HSE on 1850 24 1850.

Top Tips for Gut Health

Top Tips for Gut Health

Tips from Chris O’Neill, Pharmacist in LloydsPharmacy Finglas, for good gut health.

The human gut is much more complex than previously thought. It has now been linked to numerous aspects of health previously thought to be nothing to do with digestion such as emotional wellbeing and immunity.

The gut contains millions of living organisms with up to 500 different species of bacteria in the human digestive tract. Although some bacteria are harmful to our health, many are beneficial which allow for easier digestion and absorption of nutrients. Problems arise when there is an imbalance, with not enough good bacteria. This can happen due to poor diet, illness etc.

Signs of An Unhealthy Gut

• Digestive Issues

Stomach disturbances such as gas, bloating, constipation, diarrhoea and heartburn can all be signs of an unhealthy gut.

• Sleep Disturbances and Low Mood

An unhealthy gut can contribute to poor sleep and therefore lead to chronic fatigue. Serotonin, which is a hormone that stabilises our mood and sleep, is mainly produced in the gut and low levels of this hormone have been linked to depression and insomnia.

• Chronic Inflammation in the Body

Research has found that an unhealthy gut can lead to inflammation in our body changing the appearance of our skin, for example leading to conditions such as acne and eczema. Chronic inflammation can also alter the functioning of our immune systems and lead to autoimmune conditions where the body attacks itself rather than foreign invaders.

5 Tips to Improve Gut Health

1. Eat a Diet High in Fruit and Vegetables, and Low in Sugar

Fruit and vegetables are high in fibre and bacteria in the gut help digest this fibre which in turn stimulate their own growth. Too much sugar in the diet can cause unwanted chronic inflammation in the body.

• Eat Slowly

Chewing food thoroughly and eating your meals more slowly can promote full digestion and absorption of nutrients.

• Stay Hydrated

Drinking plenty of water has shown to be have a beneficial effect on the lining of the intestines and on the balance of good bacteria in the gut.

• Get Enough Sleep

Not getting enough sleep or sufficient quality of sleep can have a negative effect on your gut health and the quality of your gut microbes.  You should aim for 7-8 hours of uninterrupted sleep per night.

• Take a Probiotic Supplement

Taking a probiotic is a great way of addressing the imbalance of good and bad bacteria in your gut. There are many different types of probiotics which come in the form of live good bacteria. Some probiotics are taken short term to treat a current health condition such as diarrhoea or thrush or to prevent these conditions from occurring after taking antibiotics for example. Many people take probiotics long term to aid digestion, improve the condition of their skin or to simply improve their overall health. Some people also take probiotics long-term to manage chronic conditions such as auto immune disorders as probiotics increase the amount of good bacteria which in turn help reduce inflammation in the body. Speak to your Pharmacist which probiotic would be most suitable for you.

3 Probiotics I would Recommend

It’s important to remember to speak to your Pharmacist which probiotic would be most suitable for you.

• OptiBac for those on Antibiotics

Antibiotics not only kill the bad bacteria in the body but the good bacteria in your gut too, which leaves your body open to symptoms such as diarrhoea and thrush. These one-a-day probiotics are taken alongside your course of antibiotics, a few hours apart, and for a few days after and help prevent these unwanted symptoms.

• OptiBac Everyday Probiotics

These high quality one a day probiotics contain 6 different strains and over 5 billion live bacteria. They help improve digestion and boost the immune system, increase energy levels, improve mood and skin health. They also come in extra and max strengths with even more live bacteria.

• Udos Choice Super 8

These probiotics contain 8 strains and over 42 billion live friendly bacteria and are kept refrigerated to maintain a high number of good bacteria. They are normally taken once daily but can be taken up to three times daily as required. They are very beneficial for people with digestive or bowel problems or for those people who have been on a number of courses of antibiotics and who need their gut balance restored.

Please note we are implementing safety measures in response to COVID-19 which limits 2 people per store. Please respect your fellow shoppers and maintain a distance of at least 2 metres at all times. If you are experiencing any symptoms such as fever, shortness of breath or cough please DO NOT call into your local Pharmacy or GP and phone instead. If you suspect you are showing symptoms of COVID-19 you should self-isolate and contact the HSE on 1850 24 1850.

How to Help Boost Your Immune System

How to Help Boost Your Immune System

Tips from Laura Dowling, LloydsPharmacy Stillorgan Supervising Pharmacist Manager, to support your immune system and general health

Plenty of sleep

The impact that sleep can have on our mental and physical health is often sorely underrated. We should be aiming for 7-8 hours, more for younger children. Forming and maintaining good sleeping habits can be hugely beneficial, not only on the length of sleep but also on the quality. You may find it harder to get to sleep during this anxious time, so sticking to a routine can really help.

You should be going to bed at the same time each evening and sleeping in a cool dark room. Drinking a warm drink before bed or having a warm bath with some lavender oil can help ease the body into sleep. These steps help raise the body temperature, and then in turn when it drops your body is in a state which makes falling asleep easier.

Although it can be tempting to have a night cap, alcohol disturbs your quality of sleep and can make you wake earlier than normal. This means that your sleep is not as restful and isn’t as beneficial. As the clocks have now changed, mornings are brighter too, so try investing in a sleep mask to help extend your sleep.

Eat well

We have been told this from a young age, so it won’t come as any surprise, but eating a well-balanced diet is so important. We should be aiming for 7 portions a day of fruit and vegetables, focusing on more vegetables than fruit as too many fruit sugars are not good for our systems.

Making sure that you get a range of whole grains, pulses, lean meats and fishes that are high in omegas oils are also important elements in helping to boost your immune system.

Get exercise

Although your usual form of exercise might be out of the question at the moment, there are plenty of alternatives to keep you active. You can still get some fresh air and go for a walk, jog or cycle within a 2km radius of your home.

Anything that increases the pulse rate and helps to keep you supple and flexible. There are a range of online classes to help keep you and the family active, no matter what your fitness level.

Take time to rest and relax

Stress can have a hugely negative impact on your wellbeing, both physically and mentally. We all need to ensure that we are caring for our minds as well as our bodies. Hanging around the house can be really demotivating and can really affect your mood. To combat this, it is important to set aside time in your day to rest and do something for yourself that supports your mental wellbeing. Whether that is reading a book, playing cards or meditating.  

If you still feel you are missing certain nutrients then speak to your LloydsPharmacy pharmacist and they can help assist you. For example folic acid is important for women before they become pregnant and in the early stages of pregnancy. Vitamin D is also important since our lovely Irish weather doesn’t allow for much sun.

Please note we are implementing safety measures in response to COVID-19 which limits 2 people per store. Please respect your fellow shoppers and maintain a distance of at least 2 metres at all times. If you are experiencing any symptoms such as fever, shortness of breath or cough please DO NOT call into your local Pharmacy or GP and phone instead. If you suspect you are showing symptoms of COVID-19 you should self-isolate and contact the HSE on 1850 24 1850.

Low Carb Crustless Quiche

Low Carb Crustless Quiche (serves 6)

This low calorie, low carb quiche makes for a delicious lunch or light dinner. Its high protein content will keep you full and satisfied and it’s a tasty way to get some veggies in at lunch time.

This will keep in the fridge for up to 3 days so perfect for advanced meal prep.

Ingredients

• 1 tbsp olive oil
• 1 small onion, finely chopped
• 1 small red pepper, finely chopped (I like sweet pointed peppers)
• 1 small head of broccoli, quarter each floret
• 2 garlic cloves, minced
• 6 free range eggs
• ¾ cup milk
• ½ tsp. salt + ¼ tsp. black pepper
• 1 level tsp. dried basil
• ½ cup grated mozzarella
• ¼ cup (approx. 50g) of feta cheese, cubed

Method

• Preheat oven to 175/350 degrees. Lightly grease a 9 inch quiche dish.
• Heat the oil in a frying pan over medium heat, fry the onion, peppers and broccoli for a few minutes, then add in the garlic and fry for another couple of minutes. Remove from heat and set aside.
• Meanwhile, crack 6 eggs into a large bowl, whisk together then stir in the milk, basil, seasoning and mozzarella.
• Spread the vegetables onto the base of the quiche dish. Pour the egg mixture over the veggies, making sure there is even distribution then scatter the feta cubes on top.
• Bake in the middle of the oven for approx. 25 minutes, then allow it to cool for about 10 minutes before serving with a mixed leaf salad.

Note: This can be kept in the fridge for up to 3 days and warmed up before serving.

Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

Top tips for Heart Health

Tips on how to keep a Healthy Heart

Heart disease and stroke is one of the leading causes of death in Ireland. According to the Irish Heart Foundation, some 80% of premature heart disease and stroke is preventable and throughout this article we will offer advice and tips on how you can change your lifestyle for a healthier heart. Keeping a healthy blood pressure level and lowering bad cholesterol are important factors in maintaining a healthy heart. We’ve also included some helpful product recommendations that can all be found in your local LloydsPharmacy.

Blood Pressure

A normal Blood Pressure reading in a healthy adult may be around 120 over 80. If your blood pressure is higher, we would recommend that you make some positive changes to your lifestyle to help reduce the risk of heart disease and stroke. We also advise to contact your GP.

Cholesterol

Cholesterol is essential for making cell membranes, synthesising vital hormones and vitamin D. It also creates bile in the liver which aids the digestion of fatty foods and the absorption of fatty acids.

High cholesterol can cause fatty deposits to build up in our blood vessels, this can eventually create plaque which narrows these blood vessels, making it difficult for our blood to flow smoothly around the heart, brain and the rest of our body.

How can I reduce my Blood Pressure & lower my Cholesterol?

1. Reduce your intake of bad fats

Limit the amount of cream, butter or margarine. Keep takeaways, processed food & sugary treats to minimum. Cutting the fat off your meat is also a good tip.

• Enhance your intake of good fats

Eating nuts like almonds and walnuts, oily fish like salmon, mackerel and tuna which are high in Omega 3, healthy oils such as olive oil can all help to prevent high cholesterol. 

• Add more fibre & whole grains to your diet

Eating foods like oatmeal or porridge, at least 2 servings of fruit and 5 servings of vegetables each day can be extremely beneficial. Soluble fibre can reduce the absorption of cholesterol.

• Stay Active

Increase your levels of physical activity, whether it be walking, cycling, swimming etc, exercise will help you to keep a healthy heart. It also helps to reduce stress which is also a contributing factor to heart disease.

• Maintain a healthy weight, especially around the waistline

Belly fat can be linked to higher blood pressure levels. If you put the above tips into action you should be able to manage your waistline and in doing so, reduce the risk of heart disease.

• Stop Smoking

There are many reasons to quit smoking, reducing your risk of heart disease is just one of many. Check out last week’s blog which focuses on our tips for helping you to quit for good.

• Drink less alcohol

We all enjoy a drink now and then and that’s ok. If you can limit your alcohol consumption and drink in moderation it will go a long way to reducing your risk of heart disease.

Top Products

1. MorEPA Smart Fats & Cleanmarine Krill Oil are good examples of products that are rich in Omega 3.

2. Zerochol is contains plant sterols which are scientifically proven to lower LDL cholesterol.

3. Quvital coQ10 100mg which contains Coenzyme Q10. (Available in store)

4. Armolipid which contains red yeast , folic acid co-enzyme Q10 and astaxanthin.

5. New Nordic Active Liver which contains artichoke , milk thistle , turmeric and choline. (Available in store)

Please note we are implementing safety measures in response to COVID-19 which limits 2 people per store. Please respect your fellow shoppers and maintain a distance of at least 2 metres at all times. If you are experiencing any symptoms such as fever, shortness of breath or cough please DO NOT call into your local Pharmacy or GP and phone instead. If you suspect you are showing symptoms of COVID-19 you should self-isolate and contact the HSE on 1850 24 1850.

Top tips to Help You Quit

Smoking increases your coronavirus risk, so there’s no better time to quit! Use lockdown to your advantage, with less social triggers like pubs, clubs and restaurants open, use this time to kick your habit.

The benefits of quitting are tenfold:

1. Reduces your risk of Covid-19.
2. Reduces breathing difficulties.
3. Reduces hand to mouth motion which makes you less vulnerable to Covid-19 as you are touching your face, and mouth, less.
4. Within 20 mins of quitting your circulation improves and your blood pressure will lower. Making you less susceptible to other illnesses.
5. Your sense of smell and taste improve.
6. You will look and feel healthier.
7. You will save money, especially good if you are not working due to the current situation.
8. You will be a great role model for your children and grandchildren.
9. You will have fresh breath and cleaner teeth, hair, skin and nails.
10. You will have more control over your life.

Here are some tips to help you on your way to quitting for good:

    1.  Tell everyone

Involve your family and friends by telling them you are giving up so that they can support you and hold you accountable. Maybe team up and quit with your partner, family member or friend. There are many social media platforms you can use to share your experiences and encourage each other.  There are many help groups online to help too or you can get support from your local pharmacy, we are always delighted to help.

      2.  Avoid your triggers

Take note of your triggers, after dinner, with your morning coffee break, out socialising with friends or when you are stressed.  Change your routine around these triggers. You’re half way there with the help of lockdown reducing your socialising trigger!  After dinner keep your hands busy washing the dishes instead of reaching for a cigarette.  Have juice instead of coffee for your morning break.  Avoid alcohol as it weakens your will power. Make sure to clear out all smoking paraphernalia, lighters, ashtrays and your back up stash of cigarettes, from your house, car and place of work.

      3.  Eat well and exercise

The good news is that the foods that make a cigarette taste less satisfying like fruits and veggies, are the foods that are also good for you and can help with minimising weight gain.  So make sure to have a good healthy well balanced diet.  Drink plenty of water – drinking a glass of water when you get a craving is another strategy to help distract yourself until the moment passes.  Exercise is also a great way of distracting yourself, so as the exercise restrictions get wider, get out and walk, jog, or cycle. Exercise is also great for helping you to manage stress, thus helping to eliminate another trigger.

       4.  Reward yourself

Put the money you save every day into a piggy bank or savings account and watch it grow.  Think of all the ways you could treat yourself with this money, reward yourself with small treats or save up for that big treat, from teeth whitening, new phone or iPad to a holiday or new kitchen.  If you used to smoke 20 a day you would make a saving of over €4500 in a year!

      5.  NRT

If going cold turkey is a bit daunting, there are many nicotine replacement therapies available to you from patches, gum, lozenges, inhalers and sprays.  They come in different strengths to suit everyone.  Gum is usually the first stop for a lot of people but we find lozenges are starting to take over in popularity. Always make sure to chat with your pharmacist to advice what option would suit you best.

Always make sure you are well stocked with your NRT of choice so that when that craving hits you are well prepared.

I wish you good luck on your quit journey and we in LloydsPharmacy are always here to help – we look forward to helping you kick the habit.

Suggested support products:

Products contain Nicotine. Always read the label/leaflet and ask your pharmacist for advice.

• Nicotinell Compressed Lozenge comes in two strengths, 4mg and 2mg, and two flavours Mint and Cool Mint. 
• Another popular newcomer is Nicorette Quick Mist, which also comes in two flavours, Freshmint and Cool Berry.
• To really improve your chances of quitting for good, or if your will power is rock bottom, you can try Nicorette Dual Support.
• Try wearing the Nicorette Invisipatch and when the craving breaks through chew on a Nicorette Gum or use the Nicorette Inhaler.
• NiQuitin® Mini Lozenges are small, mint-flavoured lozenges that come in a handy pack offering rapid relief from nicotine cravings.

Please note we are implementing safety measures in response to COVID-19 which limits 2 people per store. Please respect your fellow shoppers and maintain a distance of at least 2 metres at all times. If you are experiencing any symptoms such as fever, shortness of breath or cough please DO NOT call into your local Pharmacy or GP and phone instead. If you suspect you are showing symptoms of COVID-19 you should self-isolate and contact the HSE on 1850 24 1850.

Strawberry & Spinach Salad

Strawberry & Spinach Salad with Feta & Toasted Pecans

• Rich in vitamin C which boosts immunity and skin elasticity
• Rich in folate, B vitamins iron and magnesium which support energy metabolism
• Rich in healthy fats which support heart, brain & bone health

Salad Ingredients

4 fistfuls of baby spinach leaves (100g approx.)

10 strawberries, sliced widthways

70g feta cheese, cubed/crumbled

10 pecans

Balsamic dressing

2tbsp. extra virgin olive oil

3 tbsp. balsamic vinegar

1 tbsp. honey

1.5 tbsp. lemon juice

Pinch of sea salt

Method

To quickly toast the pecans, heat a non-stick pan over medium-high heat, add the pecans, then reduce the heat to medium and toss the pecans for about 2-4 minutes, taking care not to burn them The pecans should be one shade lighter after toasting. Allow to cool.

Meanwhile, arrange the spinach leaves in a large salad bowl and scatter the strawberries, feta and walnuts on top. In a small cup or jam jar, stir/shake the dressing ingredients until well combined. Pour dressing over the salad right before serving and enjoy!

Typical nutritional content per serving:

386	32.6g	8.4g	434mg	14g	8.5g
Calories	Fat	Saturates	Sodium	Sugars	Protein

Elsa Jones is a qualified Nutritional Therapist and author of the bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialises in motivational weight management combining effective nutrition & mindset strategies. www.elsajonesnutrition.ie