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• Ensure an adequate intake of vitamins B, C and D. “\\\\\\\\\\\\\\\[Vitamins\\\\\\\\\\\\\\\] B5 and C in particular are used by the adrenal glands when stressed. Vitamin D helps manage mood.” • Increase your intake of calcium, magnesium and zinc, and avoid copper. “Having a hot cup of milk to relax isn’t just an old wives’ tale – it’s a good idea! Calcium and magnesium are relaxing minerals and when taken at night may help you to drift off to sleep. A well absorbed, high quality form of calcium is calcium citrate, and high quality forms of magnesium include magnesium citrate and magnesium amino acid chelate. A therapeutic dose of calcium is 500mg of elemental calcium, and there should be at least a two-to- one ratio of calcium to magnesium. Calcium supplements should contain vitamin K2 to help direct calcium into bones and out of the arteries. Ask a naturopath, nutritionist \\\\\\\\\\\\\\\[or other healthcare professional\\\\\\\\\\\\\\\] to check your zinc and copper levels. Zinc is required to make serotonin, a neurotransmitter that is depleted under long-term stress. High copper levels are associated with heightened anxiety.” • Sleep well. “Sleep is so important for our mental health and wellbeing, so seven to eight hours is a priority. Invest in blackout curtains, keep a window open at night for ventilation, read a book before bed rather than a screen, and keep the lights low for a few hours before bed to promote the production of melatonin. Go to bed and get up at the same times each day.” • Buy more time. “If you never seem to have enough time, \\\\\\\\\\\\\\\[if possible\\\\\\\\\\\\\\\] start outsourcing the mundane tasks that zap your time and energy. Get a cleaner, get a tutor to help your kids with their homework, find kids in your neighbourhood who want to earn some pocket money and get them to do your gardening, wash the car and \\\\\\\\\\\\\\\[do\\\\\\\\\\\\\\\] any other task you don’t enjoy.” In addition to following these tips, Ms El-miski, suggests avoiding excessive caffeine and alcohol consumption, “managing your time with to-do lists and a stress diary”, and “talking to someone and opening up about your concerns”. “We know there is heightened stress in the community,” she said. “We work very closely with GPs and other health professionals to encourage our customers to seek professional advice on all aspects of their health, particularly mental health.” WHAT’S TRENDING 9 “Sleep is so important for our mental health and wellbeing, so seven to eight hours is a priority.” If you find yourself or someone you know struggling with mental health, please seek advice from your healthcare professionals or reach out to Beyond Blue, Headspace or Lifeline. COUGHING? Oriental Botanicals Bronchelix contains Chinese licorice, which is traditionally used to relieve mild coughs and bronchial congestion, soothe the bronchial airways and support healthy lung function in Chinese medicine. NO ADDED SUGAR Always read the label. Follow the directions for use. If symptoms persist, worsen or change unexpectedly, talk to your health professional. RETAIL PHARMACY ASSISTANTS • AUG 2020