Cold & Flu Tips for little ones

Children are often the hardest hit when it comes to cold and flu during winter due to their small bodies still being new to the concept of fighting infection. Being in close proximity to other small children in crèches or schools means bugs and other “nasties” can be spread a lot easier. Their runny noses and watery eyes are a sure sign they’re in need of some TLC, so what can you do to help your little ones should they fall under the weather this winter?

As with adults, provided the symptoms aren’t too severe, self-care tips should always be the first port-of-call. I’m fully aware of how difficult it can be to find a suitable option for children, as often they’re very limited to what they can take and perhaps are quite fussy with what they will take too. Some of the best care tips that I would always recommend to parents are:

  • Put some vapour rub on a towel/tissue and leave near their bedside– don’t apply directly to the skin. (Snuffle Babe ® is suitable for infants 3 months+).
  • Saline based nasal drops can work very well for decongestion, some brands have a product that can be used from birth e.g. Calpol ®.
  • Another Calpol® product that I would recommend for infants (3 months+) is the “Vapour Plug and Nightlight”. This provides a soothing, calming environment, which can aid a child’s breathing and sleep.
  • A warm bath can ease breathing.
  • Ensure the child remains hydrated.
  • Wash hands regularly.
  • Remember to avoid honey in babies <1, and aspirin in children <16 years.
  • All products listed are available through the LloydsPharmacy website, or in store (subject to availability).
  • If the child is wheezing/short of breath or has middle ear pain or has a sore throat with fever or if the symptoms haven’t improved within 3 days, it is advisable that you attend your GP for a diagnosis.

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To reduce the chances of your little ones coming down with something this winter I would always recommend supplements for both toddlers and older children. They are readily available, affordable and often come in appealing jelly forms for kids. At LloydsPharmacy, some of the products we stock are: Junior Revive Active, Centrum for Kids, Nature’s Way- Alive! Children’s Chewable Multivitamins.

Revive-Active-Junior-Vitamin-and-Mineal-Complex-20-Pack

Brought to you by Sarah Morris, 4th year pharmacy intern at LloydsPharmacy

 

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Top Tips to keep you well this Winter

The cool, crisp mornings and dark, bleak evenings are most certainly back and I’m not sure about you but they often make me wish I could hibernate until spring… I think we can all appreciate that the transition from summer to winter isn’t the easiest, so what can or should we do to help ourselves to combat these winter blues?

Firstly, I personally believe supplements are an easily accessible and affordable way to promote a healthy immune system this winter. Those containing C, B and D vitamins, Omega-3, zinc and iron are your best bet help maintain energy levels and fight infection this winter. Some of the beneficial products that LloydsPharmacy stock are: Revive Active, Cellnutrition Quinton Isotonic, Active Iron, MorEPA Smart Fats and Kelkin Effervescent Zinc & Vitamin C.

As always, a balanced diet should be promoted to provide a range of nutrients to help battle the winter period. Eating plenty of orange and dark green fruit & vegetables can provide powerful anti-oxidants as well as iron. Adding onions, garlic and ginger can improve immune function, which can be particularly beneficial during winter months. There’s nothing quite like some hearty soup on a cold day, so why not blitz some of the above together to create your own winter busting broth?

I’m a firm believer that the power of exercise should never be neglected during winter; even if the weather is declining and evenings are getting shorter. Did you know that Seasonal Affective Disorder is a form of depression that is said to affect 1 in 15 people between September to April? Staying active is beneficial for your mood and wellbeing during this bleak period, even if it’s just a quick 15 minute walk, so pop your earphones in and get moving!

There are many other steps that we can take to stay fit and well this winter that may seem small but can have a huge impact, such as: availing of the flu vaccine (speak to your local LloydsPharmacist to see if you’re eligible for a free vaccination), washing your hands regularly, keeping warm and getting sufficient amount of sleep. Moral of the story- be kind to yourself!

So what happens if a dreaded cold or flu does strike you or a family member this winter? Provided your symptoms aren’t too severe, self-care should always be your first port-of-call to get back on the mend. Some of the best tips I’d always recommend are:

  • Take painkillers for fever/aches (speak with a member of your local LloydsPharmacy team to choose the right product for you)
  • Stay hydrated
  • Warm drinks can often be more soothing
  • Get plenty of rest
  • Ensure you have a comfortable room temp. but it’s best to allow fresh air to circulate
  • Wash hands often
  • Avoid smoking
  • If you prefer a natural approach, Echinacea can be a good option to help fight symptoms. At LloydsPharmacy we stock the A.Vogel range such as the EchinaForce ® tablets and hot drink.

Brought to you by Sarah Morris, 4th year pharmacy intern at LloydsPharmacy.

New from Dermalogica – Sound Sleep Cocoon

Did you sleep well last night?
If the answer is no, you are not alone! Sleep problems are experienced by up to 45% of the global population, affecting our health and quality of life. In today’s fast-paced world, we sometimes view sleep simply as a period of low productivity. Often we push ourselves to do as much as we can in the day, and see how far we can go on a small amount of sleep. Not only does this slow our thought process down the next day, it also affects our overall health and how our skin looks and feels.


Sleep and your skin
Just a few nights of missed sleep can lead to dull skin and fine lines; continued sleep insufficiency can lead to dark circles, puffy eyes, sallow skin and early ageing. Insufficient sleep can cause excess cortisol to be released by the body resulting in collagen breakdown. More importantly, the natural skin renewal process is also impaired. So when it comes to your skin care routine, sleep is a crucial component for the skin’s recovery from the assaults of the day.
Your skin is nocturnal
At around 9:00pm, sleep inducing melatonin is produced and as levels of this hormone rise, stress hormones begin to fall and skin regeneration and repair begin. So, the optimal time to apply your night-time skin care products is between 9:00pm and 11:00pm when skin repair reaches its peak.


Transform by night, glow by day
Introducing Dermalogica’s new Sound Sleep Cocoon, a night gel-cream that harnesses the power of nature with science to promote sound sleep and healthy, radiant skin!
How it works: This revitalising treatment gel-cream optimises night-time skin recovery with active ingredients that take advantage of the body’s overnight recovery and repair process to transform skin by morning, along with motion-activated essential oils to promote deep, restful sleep for healthier looking skin.
Persian Silk Tree Bark, Fruits of the Wu-Zu-Yu Extract, Kakadu Plum and Tamarind Seed Extract have been selected for their abilities to rejuvenate skin and reduce signs of fatigue. And to promote a deep, restful sleep, Lavendin Oil is encapsulated in motion-activated microcapsules that allow it to be released by massage of the product and throughout the night as you toss and turn. Additional essential oils of Sandalwood and Patchouli calm the skin and soothe the senses, encouraging sound sleep for healthier looking skin.
Get a better night’s sleep
Visit us to learn more about this amazing new product and experience our Sound Sleep Cocoon Skin Bar Lesson where our expert therapists will show you the best way to layer Sound Sleep Cocoon in your night-time skin care routine.

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OR

Get a better night’s sleep
Visit us to learn more about this amazing new product and experience our Sound Sleep SkinSolver treatment. This 10 minute service boosts radiance by replenishing lost hydration and delivering active ingredients into the skin. This revitalising service also preps your skin for overnight recovery and encourages restful sleep.

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Transform by night, glow by day!

We must fight back against sugar

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Dr Nina Byrnes

Ireland is grappling with sugar addiction. If we don’t wean ourselves off it, we risk an uncontrollable Type 2 diabetes epidemic affecting hundreds of thousands of people. This will put immense financial and infrastructural pressure on our health service.

Beyond tooth decay, headaches, mood swings and upset stomachs, long-term, unmoderated sugar consumption can lead to serious conditions like obesity. Obesity, in turn, can lead to heart disease, liver disease, cancers of the digestive system and Type 2 diabetes. I see this on a regular basis in my practice.

Type 2 diabetes, which impairs the body’s ability to create the hormone insulin, is on the rise in Ireland. Unlike Type 1 diabetes, an autoimmune condition caused by genetic and environmental factors, Type 2 diabetes is caused, in the main, by an unhealthy diet with poor food and drink choices, and sedentary lifestyles.

In 2015, the International Diabetes Federation released some startling statistics. That year, 171,800 Irish adults, or more than 5.5 percent of the population, were found to have the disease, and more than 1,200 died from it or diabetes-related diseases. The findings also estimated that almost 65,000 people were living with undiagnosed diabetes.

The prognosis for 2017 and beyond does not look much better. Irish men already have the highest BMI in Europe and Irish women the third. According to the World Health Organisation, we are on course to become Europe’s most obese country by 2030. Obesity, as we know, is the perfect kindling for Type 2 diabetes.

I am delighted to be supporting LloydsPharmacy’s diabetes awareness campaign as it is vital that people are educated on the adverse effects of sugar, the benefits of a healthy lifestyle and diet, and the importance of screening for diabetes.

As part of the initiative, LloydsPharmacy conducted a survey on attitudes to diabetes and sugar consumption among 1000 Irish people over the age of 16. The survey revealed some shocking trends.

80 percent of Irish adults do not know their daily recommended sugar intake, and almost half never check the sugar content of their food. 37 percent eat sugary confectionery on a daily basis, and 18 percent admit to drinking soft drinks—which are laden with sugar—every day.

Children and young adults are at high risk of developing obesity and developing lifestyle diseases like Type 2 diabetes. Primary and secondary school pupils need continuous education in healthy eating and exercise, but particularly the latter who have far more personal control over their own nutrition. It must be made crystal clear to them that crisps and cans of Coca-Cola cannot be consumed on a daily basis without detrimental health effects. Government-supported initiatives are essential in this area.

Thankfully, when Type 2 diabetes is diagnosed, it can be treated with a mixture of diet, exercise and medication. Most diabetic patients lead perfectly healthy lives. Prevention is, of course, preferable, and in high-risk individuals, diabetes can be staved off with lifestyle changes, like frequent exercise, dietary modification and weight loss. In addition, the HSE also recommends limiting alcohol consumption and not smoking.

Colleagues at 84 LloydsPharmacy stores nationwide have received extensive training from Diabetes Ireland to help support those at risk and living with diabetes.

For more information or if you are concerned about developing diabetes, call into your local LloydsPharmacy store.

 

LloydsPharamcy diabetes information events

To help customers understand, prevent and manage diabetes, LloydsPharmacy will be hosting four information events in pharmacies nationwide in partnership with Diabetes Ireland and bestselling author Jules Coll. Diabetes Ireland will also provide free diabetes screening before each event. The events are free to attend, and all are welcome.

 

LloydsPharmacy, Blackrock, Co Dublin – 7 February at 6 pm

Free diabetes screening 2pm-6pm

LloydsPharmacy, Ballincollig, Co Cork – 28 February at 6:30 pm

Free diabetes screening 2pm-6pm

LloydsPharmacy, Northside Shopping Centre, Dublin 17 – 7 March at 6 pm

Free diabetes screening 2pm-6pm

LloydsPharmacy, Castletroy, Co Limerick – 21 March at 7:30 pm

Free diabetes screening 3pm-7pm

Controlling your bladder during and after pregnancy

Pregnancy places a lot of new additional stress on your pelvic floor muscles, causing them to weaken in as little as twelve weeks. At times it may feel as though your baby is playing a game with your bladder at the most inconvenient times.

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If you are having trouble controlling your bladder while pregnant, here’s a few tips to help you manage the symptoms:

  1. Do your pelvic floor exercises!
    Pelvic floor exercises, or Kegel exercises are designed to support and strengthen the pelvic floor. Correct contraction of the pelvic floor muscles involves squeezing and lifting under the pelvis up into the body, around the vagina. Other parts of the body should be completely isolated avoiding activation of the glutes and inner thighs. Complete at least 30-40 contractions a day, aiming to work up to 10 seconds per contraction. For instance, complete 10 repetitions, 3-4 times per day. We know it can be difficult to find the time but you will be grateful in the end. And even if you can only manage a handful of some days that will be better than none at all.
  2. Keep your weight gain moderate
    Ensure your weight gain during pregnancy is progressing moderately by staying active and exercising within your limits. Follow a healthy and nutritious diet, as well as including fibrous foods to avoid constipation as this can add additional pressure on the pelvic floor.
  3. Don’t cut back on water intake
    Avoiding water will not solve the issue and may make you prone to other conditions such as urinary tract infections and dehydration. It is advised to keep drinking the recommended eight glasses of water a day.
  4. Avoid foods and beverages that irritate the bladder
    Beverages such as tea, coffee, alcohol and soft drinks can increase bladder activity, as well as acidic products and spicy foods can also irritate the bladder. Try to avoid these items, however continue to include essential fruits and vegetables in your diet.
  5. Manage the issue
    If you suffer leaks during pregnancy, it is advised to use panty liners to absorb any urine. This will help you cope rather than to restrict your activity or interfere with daily life.

Despite continuing with pelvic floor exercises during pregnancy, it is possible that your pelvic floor will weaken due to the weight of the baby and the impact of child birth. Innovotherapy is recommended from six weeks after giving birth, with significant improvements in as little as four weeks.1 Ensure you seek medical approval from your doctor before using the INNOVO® device. Now available in LloydsPharmacy stores and online here.

1) Soeder S, Tunn R. (2012) – Neuromuscular Electrical Stimulation (NMES) of the Pelvic Floor Muscles using a Non-Invasive Surface Device in the Treatment of Stress Urinary Incontinence (SUI); A Pilot Study. IUGA Poster Presentation Conference, Dublin, Ireland (2013)

 

‘The Healthonist’ Recipes by Pamela Ryan – AUTUMN SUPERFOOD SALAD

Our week 10 Love Your Health recipe, by nutritional therapist Pamela, is AUTUMN SUPERFOOD SALAD!

I am a firm believer that salads are not just for summer. With such a variety of gorgeous vegetables coming into season at this time of year it seems a shame not to show them off in all their glory.  I adore the deep, rich tones of beetroot, figs and purple kale. This earthy salad features lots of familiar superfoods that deliver an abundance of nutrients including protein, iron, vitamin B1 and folate; antioxidants in the form of phenolic compounds found in purple kale, beetroot and figs and antioxidant vitamins C and K. The soluble fibre in lentils and essential fatty acids in extra virgin olive oil and avocado make this a vegetarian main course for lunch or dinner.

INGREDIENTS

Serves 2 hungry people as a main course (or 3-4 as a light lunch or side dish)

  • 2 beetroot (approx. 250g peeled weight) chopped into cubes
  • 1 red onion, peeled & quartered
  • 2 cloves garlic, peeled and crushed
  • 1/2 Tbsp extra virgin olive oil
  • 1 tsp cumin seeds
  • A few sprigs of fresh thyme
  • 2 cups cooked green lentils (or 1 can organic cooked lentils, drained)
  • Juice of 1 small (or 1/2 large) lemon
  • Handful of fresh basil or parsley, roughly chopped
  • 2 whole fresh figs, washed and quartered
  • 4-5 stalks purple kale washed and chopped into chunks
  • 1 avocado, peeled, stone removed and chopped into chunks
  • 2 Tbsp pine nuts
  • Sea salt

INSTRUCTIONS

  1. Preheat oven to 180C.
  2. Place the beetroot, red onion, garlic, cumin and thyme onto a roasting tray, douse with olive oil and a pinch of sea salt. Roast in the oven for about 20 – 25 minutes until the vegetables are soft and the onions slightly caramelised.
  3. While the beetroot is roasting, prepare the rest of the salad:
    • Place the lentils, lemon juice, basil, figs, kale, avocado and pine nuts into a large bowl and toss gently to combine the ingredients.
    • When the roasted vegetables are ready, discard the thyme from the roasting tray and allow the vegetables to cool slightly.
    • Toss the beetroot, red onion and garlic into the bowl with the rest of the salad ingredients and gently combine. Taste and season with more lemon juice, sea salt and a drizzle of olive oil if desired.

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

‘The Healthonist’ Recipes by Pamela Ryan – APPLE & BLACKBERRY HAZELNUT CRUMBLE

It’s week 9 of nutritional therapist Pamela’s mouth-watering healthy recipes and she is making it harder & harder for us to pick a favourite! This weeks recipe is Apple & Blackberry Hazelnut Crumble. It’s Gluten Free, Grain Free, Dairy Free & contains No Refined Sugar.

“Late August, given heavy rain and sun for a full week, the Blackberries would ripen”

– From ‘Blackberry Picking’ by Seamus Heaney

Seamus Heaney’s poem is by far one of my favourites….so evocative of summer’s end and the arrival of autumn. This healthy dessert showcases the best of local autumnal fruits. Blackberries are high in antioxidants which are responsible for their deep purple colour and I used new season apples from last weekends farmer’s market haul. Apples are high in pectin fibre, and slow releasing sugars so they control blood sugar levels and promote healthy digestion. The crumble topping is grain free and deliciously nutty.  Hazelnuts are an indigenous nut and are rich in antioxidant vitamins E and K which protect the heart.  They are also bursting with folate, which is particularly beneficial if you’re planning a pregnancy; and biotin, which supports skin and hair health. I like to serve this with whipped coconut or almond cream but you can use dairy cream if you wish.

INGREDIENTS

  • 5 Apples (peeled, cored & chopped)
  • 1 cup blackberries
  • 1 teaspoon ground cinnamon
  • 1 star anise
  • 50g coconut palm sugar
  • 5 tablespoons water
  • 100g raw hazelnuts
  • 100g mixed seeds
  • 100g almond flour (ground almonds)
  • 125g coconut oil
  • 1 cup dates soaked in 1/2 cup hot water

INSTRUCTIONS

  1. Preheat oven to 180C.
  2. Place the apples, cinnamon, star anise, coconut sugar and water into a saucepan and cook on a medium heat for 10 minutes until the apples begin to soften.
  3. Remove from the heat and stir in the blackberries.
  4. Pour the mixture into a deep oven proof dish and dust with a little almond flour.
  5. To prepare the crumble blitz the hazelnuts and seeds in a food processor until coarse. Transfer to a bowl and add the almond flour.
  6. Use a hand blender to blend the dates & hot water to make a paste, add the coconut oil and mix.
  7. Combine the nut and seed mixture with the date paste and coconut oil and combine.
  8. Pour the mixture over the apple and blackberries. Cover with a sheet of tinfoil to prevent the nuts from burning, and bake in the oven for 45 minutes (remove the foil after 30 minutes to allow the crumble to brown).
  9. Remove from the oven and allow to cool before serving warm with coconut or almond cream.

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist