Health Planner Monitor What Is Important to You
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NAME HEALTH PLANNER MONITOR WHAT IS IMPORTANT TO YOU HEALTH WELLBEING RECOVERY BEAUTY CONTENTS Click on the links below for easy access to the health topic of your choice. PLANNING GOOD HEALTH 3 HOW TO USE YOUR HEALTH PLANNER 4 MY HEALTH TARGETS 5 MY CONFESSIONS 6 BE CONFIDENT ABOUT THE MEDICINES you ARE TAKING 7 DO you HAVE A COLD OR THE FLU? 9 REDUCE THE SEVERITY OF COLD AND FLU sympTOMS 10 AM I AT RISK OF DEVELOPING DIABETES? 11 How TO BRING youR BLOOD PRESSURE dowN 13 QUIT SMOKING 15 MANAGING LIFE WITH AsTHMA 17 How MUCH SHOULD WE EAT? 19 HYDRATION 20 BE SUN SMART AND ENJoy THE OUTDOORS 21 GETTING A GOOD NIGHT'S SLEEP 23 HEALTHY BONES AND JOINTS 25 MANAGING PAIN NATURALLY 27 BUILD youR owN FIRST AID KIT 29 TRAVEL WELL 30 WHY VITAMINS ARE IMPORTANT TO youR HEALTH 31 NATURAL WAYS TO MAINTAIN A STRONG IMMUNE sysTEM 33 How CAN I GET MORE ACTIVE? 35 STRETCHING PROGRAM 36 MOTHER AND BABY 37 COMPRESSION THERApy 39 WE WISH you A SPEEdy RECOVERY 40 PREPARING youR SKIN BEFORE MAKEUP 41 CHALLENGE YOURSELF TO GOOD HEALTH 43 2 Back to Back to PLANNING GOOD HEALTH contents HOW TO USE YOUR contents HEALTH PLANNER The Slade Pharmacy Health Planner has been designed to help you keep track of When you first start using your planner set yourself MY WEEKLY HEALTH CHART Date // your health goals and establish healthy habits. We understand that everyone is some realistic goals and record them on the next page. MTWTFSS Blood pressure /////// different, so what you focus on will be what is important to you. Also, think about what bad habits you have that you Steps per day Mins spent seriously want to change or do differently. exercising Daily fruit Using this planner, alongside popular electronic health devices, you can track a intake Daily vegies intake number of important good health markers such as how much water you drink, Throughout the planner there are weekly health Glasses of water per day No. of naughty your sleep patterns, what you have eaten, and how much exercise you are doing. charts to monitor your progress. If you need more foods No smoking days health charts, simply photocopy one and store them Glasses of alcohol per day The planner is split into four key areas and covers a range of topics. Quality in the pocket at the back. of sleep Medication adherence HEALTH At the end of each month record on page 4 how 7 The condition of your body. Good physical health is when your body many days that month you achieved your target. Weekly charts is functioning as it was designed to function. As your healthy habits start to kick in, you will hopefully improve on the good things and decrease MY HealtH Date // WELLBEING the bad things. targets My Pharmacist Use 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. The state of feeling good about ourselves and the way our lives are My targets are Monthly blood average hours of Throughout this booklet there are great vouchers pressure. / exercise per week. hours Ideal weight. Hours sleep going. We experience wellbeing when we are physically and mentally kg per day. hours to use at Slade Pharmacy Richmond, Camberwell, average calories well, spiritually aware or connected, and feel that our life is worthwhile, per day. cal Clarendon Street, Victoria Parade and Geelong. My MontHly Progress Month Blood and has purpose. Wellbeing is influenced by our culture, values, social / / / / / / pressure Weight context and our general state of health. And there is a pocket to store any scripts, your health kgs exercise* reports or additional health information. sleep* BEAUTY *record how many days each month you achieved your target. So simply pick up a pen, turn the page and start Looking and feeling food, inside and out. 4 by setting your health targets. Remember, a Slade Pharmacist is always here to support My Health Targets you on your journey. RE COVERY ARM YOUR IMMUNE SYSTEM With ViraForce® Take ViraForce® at the first sign of infection to reduce the severity and duration of cold and flu. This high potency formula contains Always read the label. Use only as directed. If symptoms persist see standardised Andrographis and Olive leaf. With the addition of The process of getting back to good health after surgery or an 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 your healthcare professional. Vitamin supplements may be of assistance congestion, fever, headache and inflammation – especially when illness is best taken with care and surety. A helping hand and sound taken at the first sign of infection. if dietary intake is inadequate. advice can bring confidence to the journey. At Slade Pharmacy we are passionate about helping our customers achieve BUY 1 ViraForce® 60 CApS ANd RECEIVE a healthy, balanced lifestyle. We hope you find the Health Planner a great 50% OFF ASTRAgAlUS 8 IMMUNE TONIC® companion on your everyday journey to good health. Valid to 31/12/2016. Present at cashier. One voucher per customer. Vouchers 3 4 Date // Back to MY HEALTH MY CONFESSIONS contents My Pharmacist TARGETS What are four of your bad habits that you would like to change? Secrets Use 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 1 yourself higher targets. MY TARGETS ARE Monthly blood Average hours of pressure. / exercise per week. hours 2 Ideal weight. Hours sleep kg per day. hours A verage calories 3 per day. cal MY MONTHLY PROGRESS 4 Month Blood / / / / / / What are you prepared to do differently? pressure Resolutions Weight kgs 1 Exercise* 2 Sleep* *Record how many days each month you achieved your target. 3 4 5 6 MY WEEKLY HEALTH CHART Date // BE CONFIDENT ABOUT THE Back to MEDICINES you ARE TAKING contents M T W T F S S A Medication Check offers one-on-one time with your Slade Pharmacist to review and discuss the best ways to manage your medicines. Blood /////// A Medication Check will: pressure FREE improve your understanding of medicines you are taking Steps per day make you feel confident that you are taking the right Mins spent medicines at the right time exercising ensure that your medicines are working for you Daily fruit intake provide you with a written “Medication Action Plan” Daily vegies intake 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 Glasses Slade Pharmacist about a medication check. of water per day Return of Unwanted Medicines No. of A medicine cabinet can be a health hazard. While we need most medicines in naughty our medicine cabinet, there can be times when older medications go out of date, foods jars lose their labels or we forget what a cream or tablet was for. It is important to No dispose of old medicines to avoid poisoning or incorrect use. smoking days Medicines can contaminate the environment when discarded via landfill sites Glasses and sewerage facilities, so we encourage you to bring your old medicines back of alcohol to a Slade Pharmacy where we can dispose of them for you at no cost. per day Quality of sleep DID YOU KNOW E very year up to 210,000 Australians are Medication admitted to hospital due to medication problems. adherence At least 50% of these admissions could be avoided by better medicine management* 7 *The Pharmacy Guild of Australia. 8 DO you HAVE A COLD Back to REDUCE THE SEVERITY OF Back to OR THE FLU? contents COLD AND FLU SYMPTOMS contents It is often hard to tell whether you have a cold or the flu. When you have a cold, If you catch the flu you often feel lousy, even if you are on prescription medication the symptoms often build up over 48 hours. A runny nose, watery eyes and from your doctor. 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 Here are some helpful tips to help reduce the misery caused from by the rhinovirus and usually do not require antibiotics. the symptoms of the flu. Flu symptoms however can come on fast, with more severe symptoms such as Keeping your fluids up is important. The flu can leave you dehydrated. fever, chills, body aches and pains. When you have the flu you will feel weak and Water, fruit juice or an electrolyte beverage are good. Just avoid caffeinated lethargic. The symptoms will often last 7–14 days, or up to 21 days if untreated. drinks because caffeine is a diuretic which increases urine output. It is recommended that you see your doctor who will determine if you have a Herbal tea with honey helps with your fluids and can also soothe a sore bacterial infection which may require antibiotics. throat at the same time. Listen to your body. If it is telling you not to exercise, don’t. If it is urging Z ZZ you to spend all day in bed, do. Bedrest is another way to help your body fight the infection. COLD FLU Humidify. Breathing moist air helps ease nasal congestion and sore throat pain.