Sep 30

Sleep – it’s quantity and quality that counts

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Counting sheep may help some people get to sleep, but for most of us applying numbers to woolly jumpers is not the most relaxing of pastimes.

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However, getting to sleep or staying asleep for a reasonable time is a pretty common problem. If you feel more weary than wide awake each morning, you’re not alone. Around 30% of Australians suffer sleep problems. And these are problems that Sleep Disorders Australia tries to address during National Sleep Awareness Week – this year 4-10 October.

Sometimes there is a particular and easily identifiable problem – perhaps pain – that causes your sleep to be less than ideal and if this is the case, the underlying cause needs to be addressed. Snoring, restless legs syndrome, night-time cramps and sleep apnoea are also conditions which prevent restful, rejuvenating sleep and cause us to be drowsy when we should be wide awake and alert.

Often, however, your body clock just gets out of “sync” – maybe because of shift work or jet lag. It becomes a vicious cycle. It seems the less you sleep, the harder it is to get to sleep.

The question is, what to do about it? So-called hypnotics and sedatives certainly have a place in treating insomnia – where insomnia is defined as more than very occasional sleep disturbance. Nevertheless, there is no doubt all these medicines are best taken for the short term only. It seems likely a habit forming tolerance will develop when continued use exceeds a few weeks.

If you have chronic, (that is long term), sleep problems, there may be some simple ways you can get into a regular sleep pattern more easily. The newly revised Fact Card entitled Sleeping Problems gives some valuable tips. This card is available from pharmacies around Australia providing the Pharmaceutical Society’s Self Care health information.

It’s most important to establish a routine. Try to get up out of bed at the same time every day; and once you’re up, stay up. It helps your body maintain that natural waking and sleeping rhythm that makes sleep easier.

Avoid caffeine-containing drinks (tea, coffee, cola, chocolate) in the evening. As well as being a mild stimulant, caffeine also causes us to pass water more often; so our sleep can be disturbed by the need to visit the bathroom during the night. If you can’t go without your tea or coffee at night, try the ‘decaf’ varieties.

Exercise is important too, but late evening sport and strenuous work-outs can stimulate the system and make sleep difficult. Afternoon exercise, probably after work and before dinner, seems to be best.

Mental exercise close to bed time can also be problematic, so reading in bed is not recommended; unless it’s an unexciting book that’s bound to send you to sleep. If you are determined to watch late night TV, don’t watch a thriller or a horror story. Dreams are important, but nightmares don’t make for a good sleep.

We should be aware that night caps are for keeping the head warm. The alcoholic variety really don’t do anything for normalising our sleep pattern. Alcohol can actually disturb the balance between the various stages of sleep and we tend to wake up still a little hung over. And just like coffee, alcohol can also encourage those extra trips to the bathroom.

As well, some prescription and over-the-counter medicines can disturb your sleep. Ask your pharmacist for advice about the possibility of this occurring. If you need a cold and flu remedy the so-called day-time/night-time formulas are worth considering.

Remember that persistent sleep disorders, especially those involving pain or breathing difficulties need to be investigated by your doctor; you can get more information from Sleep Disorders Australia – www.sleepoz.org.au

And for the nearest location for your Self Care pharmacy to pick up your Sleeping Problems Fact Card, phone the Pharmaceutical Society on 1300 369 772 or visit the website: www.psa.org.au

©2009 Pharmaceutical Society of Australia

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Sep 23

Moving mental health to front of mind

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Sport should be a relaxing pastime, but elite sport can be quite stressful. During the recent visit to England of the Australian cricket team, it was clear physical and emotional stress was experienced by players on both teams. And no doubt some spectators, whether they were there at the grounds or watching back home on TV, had some tense moments too.

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Locally, the A League Soccer has just begun again, but for the other football codes, it’s finals time; and for every winner there’ll be thousands of disappointed fans.

Even if you supported the top team, there will often be an emotional letdown after the event. Nothing unusual about that; these feelings are quite normal. We all have these emotional highs and lows – times of elation and times of disappointment.

It’s also normal to feel anxious now and again. We’ve all had that experience of butterflies in our stomach maybe before an exam or a job interview. Anxiety is actually a normal and reasonable response to danger or stress; it’s an emotion that triggers our body’s nervous system to be able to make quick, and hopefully, correct decisions.

We certainly don’t need to be reminded about stress, but perhaps we do need to be reminded about how best to manage it. And this is one of the messages to come from World Mental Health Day (10 October). Each year, World Mental Health Day aims to promote good mental health and aims to raise public awareness of mental health issues.

Some studies suggest that we inherit the tendency to feel more stress. Other studies describe stress as a response that is learned over a lifetime. In any event, people who experience high levels of stress, tend to hold beliefs which make them feel threatened, ultra vigilant and out of control.

There is no doubt too much stress can be a health hazard; so the first important step in stress management involves being aware of when our stress levels become unhealthy. Once stress overload is recognised there is a range of simple stress management skills available to address the problem.

If you feel tense or “stressed out” almost all the time, and anxiety is affecting your everyday activities, then it’s time to have a chat with your GP. You might also benefit from the top ten Stress Less Tips from your state Mental Health Association. Check out the website at: www.mentalhealth.asn.au

For instance: go for a regular walk, or maybe a bike ride; delegate some of your work; schedule in some quiet time for yourself; relax with a good book or a movie; take regular tea breaks; catch up with friends or family; accept a compliment and give one back; cook yourself a healthy meal; book your next holiday; and don’t take life too seriously – “reduce tears, increase cheers.”

Your pharmacist can help too. There is a series of mental health information cards available from pharmacies around Australia as part of the Pharmaceutical Society’s Self Care Program. Developed with the assistance of the Department of Veterans Affairs, they cover a number of topics such as Anxiety, Depression and Post Traumatic Stress Disorder. Whether you have been on the winning or losing side recently, it’s important to be able to manage those tense times during and after the event.

And throughout life – not just sporting life – there’ll be plenty of stressful situations for us to cope with. Just how we cope will determine how healthy we stay. For a little extra help on how to stress less, ask your Self Care Pharmacist for the fact card titled Anxiety. There are also useful cards on subjects such as Relaxation Techniques and Sleeping Problems. Phone 1300 369 772 for the location of the nearest pharmacy providing the Self Care information or log on to the Pharmaceutical Society website at www.psa.org.au

©2009 Pharmaceutical Society of Australia

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Sep 16

Keeping blood pressure under control

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Blood pressure – we all need some. Blood pressure is what keeps those life sustaining, oxygenated red blood cells circulating around our body.

But too much blood pressure can result in a catastrophic outcome – just like a pressure cooker on high heat without an escape valve.

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Hypertension (the medical term for abnormally high blood pressure) is considered by the World Health Organization (WHO) as one of the most serious risk factors for death worldwide. It is estimated that about 30% of Australian adults have hypertension; and most of these people are receiving no treatment.

What makes hypertension so serious is that, well before the explosive heart attack or stroke occurs, there is underlying, sometimes irreparable damage done to the cardiovascular system, the kidneys and the brain. Also, hypertension, especially when combined with diabetes, significantly increases the risk of blindness.

In most cases the actual cause of high blood pressure can’t be identified, but we do know what groups of people are most at risk of developing hypertension; and we do know ways whereby we can reduce the risk.

There are usually no symptoms of hypertension; at least generally not until the blood pressure reaches a sustained dangerous level. So, if there is a history in the family of heart disease, kidney disease or diabetes, a regular – at least yearly – check up with your GP is essential.

For most of us, lifestyle behaviour changes will help prevent high blood pressure problems occurring and certainly help control high blood pressure if it does occur. This involves effective weight management strategies (being over weight or obese is a major risk factor), adequate exercise, moderation in alcohol consumption and becoming (if not already) a non-smoker.

If we do have hypertension, regular and long term treatment with medication will most likely be a necessity. Understanding how these blood pressure medicines work is helpful; and your pharmacist can provide you with so-called Consumer Medicines Information (CMI) which explains the benefits and the occasional problems you may encounter. Uncomfortable side effects with anti-hypertensive therapy can sometimes be experienced, especially in the early stages of treatment, so it’s nice to know what to expect.

For more information about hypertension ask for the Blood Pressure fact card at one of the 2,000 pharmacies around Australia providing the Pharmaceutical Society’s Self Care health information. There are also cards on Weight and Health, Exercise and the Heart, and Staying a Non-Smoker.

Taking ownership of a medical condition will often help improve outcomes. With hypertension this can sometimes be achieved by the use of home blood pressure measuring devices. The modern machines are simple and easy to use. Check with your doctor whether one of these could be an advantage. And if you have trouble remembering to take your blood pressure tablets, a ‘dose administration aid’ or medication blister pack could help.

It’s as well to remember that there are some medicines – both prescription and non-prescription medicines – which can cause or worsen hypertension. This includes some pain relievers, anti-depressants oral contraceptives, cough and cold products and various herbal preparations. If you have high blood pressure, always check first with your pharmacist before self selecting another medicine.

Meanwhile, for the location of the nearest pharmacy where you can pick up those Self Care fact cards, phone the Pharmaceutical Society on 1 300 369 772 or log on to the website at www.psa.org.au and click on Self Care Pharmacy Finder.

©2009 Pharmaceutical Society of Australia

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Sep 09

Sneezing our way through September

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Hay fever, known medically as allergic rhinitis is a common condition in Australia affecting about 40% of the population at least to some degree.

Despite this fact, or maybe even because of it, hay fever is thought to be a comparatively trivial condition – just a minor inconvenience.

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However, if you suffer from hay fever and are forced to endure the sniffles and sneezes, the running nose and watery eyes, the frequently blocked nose and occasional sinus headache, you’ll know that it’s anything but a trivial complaint.

The symptoms of hay fever develop as the result of a super active immune system. That is: substances which in most people would cause no reaction, actually cause a severe allergic reaction in the really sensitive ones amongst us. These substances, generally called allergens or trigger factors, include wind borne pollen from grasses, weeds and trees – more likely to be troublesome around this time of year, spring and summertime.

But hay fever can occur all year round. When it does, the most common trigger factor is exposure to dust mite – these microscopic animals live with us in their millions in our pillows, blankets, bedspreads, doonas, cushions, curtains and carpets. Rather hard to avoid!

Perhaps not such a pleasant thing to think about, but it’s probably no surprise so many of us get sneezy and wheezy when we breathe in the little creatures, dead or alive, or even their droppings.

Similar year round symptoms can be caused by animal dander – the dead skin cells from our pets especially our cats. Mould and mould spores can cause the same sort of problems.

Exposure to cigarette smoke – your own or someone else’s – may increase sensitivity to allergens; and occupational exposure may lead to a greater likelihood of developing hay fever. For instance, if you work with wood dust, seed dust, textile dust, rubber latex, some chemicals and certain foods and spices, you may also have to work with hay fever.

Amongst all this doom and gloom there is some good news. Hay fever symptoms can often be prevented and almost always well controlled.

Of course, avoiding trigger factors altogether is the best option. But, when that is not possible, appropriate use of medication can work very well.

Which medication we choose will depend largely on the severity and frequency of symptoms. Mild symptoms occurring less than four days a week or less then four weeks at a time respond well to oral antihistamines. The new non-sedating antihistamines will be the best choice.

If your symptoms adversely affect your sleep or your work, school or leisure activities; or the symptoms persist for more than four days a week or more than four weeks at a time, then the so-called intranasal corticosteroid sprays (Rhinocort, Telnase or Beconase) will be the most appropriate treatment. When symptoms are severe a combination of antihistamine and nasal spray might be required.

There are other options too; depending on which symptoms are causing the most trouble. For watery, itchy eyes Zaditen or Eyzep eye drops will give fast relief.

You can get some really good advice on how to manage even the toughest forms of allergic rhinitis on the Hay fever Fact Card. It’s available from pharmacies around Australia providing the Self Care health information. Call the Pharmaceutical Society on 1300 369 772 for the nearest location or log on to the website www.psa.org.au and click on Self Care Pharmacy Finder.

©2009 Pharmaceutical Society of Australia

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Sep 02

Old dogs, new health tricks

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While it may be considered difficult for old dogs to learn new skills, there’s general acceptance that, for humans, life long learning is of enormous benefit to our health and well-being.

So much so that the first week in September is now celebrated internationally as Adult Learners Week (ALW).

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When in 1990 governments met in Thailand for the World Conference on Education for All, among the goals set were universal access to, and completion of, primary education; as well as the reduction in the adult illiteracy rate to half its then level by the year 2000. But whilst progress has been made, even today, more than 800 million adults, the majority of them women, are illiterate.

It’s against this background that Adult Learners Week takes place.

ALW began in the UK in 1992; and, based on the success there, the first Australian ALW was organised in 1995. Now the event is held in around 50 countries on five continents.

International ALW is supported by UNESCO – the United Nations Educational Scientific and Cultural Organization – with the aim to provide environments which enable learning to occur and to establish adult learning as a right.

Adult Learning Australia (ALA) is the national peak body representing organizations and individuals in the adult learning field. You can get information about ALA and the extensive range of opportunities to either begin or continue the learning process from the association’s website www.ala.asn.au

There are many structured learning programs available, however, a great deal of adult learning takes place outside the formal environment of the classroom.

This year the Pharmaceutical Society of Australia is partnering with ALA to deliver up-to-date and objective health information. Studies show that many adult Australians have very little knowledge about their health.

The Australian Bureau of Statistics figures indicate that while health literacy increases from the 15-19 year age group to the 35-39 age group, from 40 onwards an understanding of health issues actually decreases.

As part of Adult Learners Week, the Pharmaceutical Society is highlighting Australia’s national Quality Use of Medicines (QUM) program. QUM means: selecting health management options wisely, choosing a suitable medicine if a medicine is considered necessary, and using medicines safely and effectively; and the term “medicine” includes prescription, non-prescription and complementary medicines.

QUM recognises that many people maintain their health without using medicines; while for others, medicines play a vital role in maintaining health, preventing illness and curing disease.

One tool which helps us gain relevant information about the medicines we are taking is the so-called Consumer Medicines Information (CMI). This information is specifically designed to inform us about prescription and pharmacist-only medicines. CMI is produced by the pharmaceutical company that make a particular medicine. It can be printed out for you by your pharmacist at the time you have your medicine dispensed; and your pharmacist can identify the specific information which is most relevant to you as an individual.

The pharmacy Self Care fact cards are another useful resource for learning about your health. Available from around 2,000 pharmacies throughout Australia, they cover more than 80 of the most frequently asked-about health topics.

The topics are arranged in 14 categories: child health; women’s health; men’s health; gastrointestinal; skin care; eye care; ear, nose and throat; mental health; exercise, nutrition and so on – and they include conditions such as asthma, arthritis, Alzheimer’s disease, diabetes, high blood pressure, osteoporosis and pain relief.

For more information about consumer medicines information, the fact cards and where to find the nearest Self Care pharmacy, log onto the Pharmaceutical Society’s website at www.psa.org.au or phone 1300 369 772.

©2009 Pharmaceutical Society of Australia

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