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Make a FEEL-GOOD Plan

It pays to make habits to boost our immunity and resilience. As the days get shorter and nights get chillier, you may start wondering how you can strengthen your immune system to help your body fight off illnesses. We’ve all heard that eating fresh wholefoods, exercising, getting a good night’s sleep, and good hygiene practices are ways to keep our immune system strong – but why?

1. Nourish yourself:

The body needs fuel to fight illness, recover quicker and defend you against reinfection. Eat a variety of brightly coloured fruit & vegetables.

2. Keep Moving:

Schedule a walk catch-up with friends 3 times a week or You can tone your arms with a set of dumbbells or water-filled bottles while sitting at your desk.

3. Understand your conditions:

Understanding your health condition is the first step to feeling better. Learning about your condition will help you take control of your health and allow you to choose treatments that suit you. It will also help you ask the right questions of your doctor or Chemist King Pharmacists. Being active in managing your condition and helping treat the symptoms can improve your quality of life.

4. Understand your medications:

When you take a prescription, do you know exactly what you’re taking and why? Medication plays an important role in managing disease, but it can also be quite harmful if taken incorrectly. It’s not enough to know that you take a blue capsule and a yellow tablet twice a day. You need to know the names of your prescriptions and understand the important details about how they work. For example, some medicines may interact badly with certain foods, other medications, or even food supplements, and can make you very ill. Take the time to learn about the treatment prescribed for you. Your doctor or your Chemist King pharmacist can help answer these questions — don’t hesitate to ask!

5. Update your vaccinations:

The South Australian Government has introduced COVID-19 vaccination requirements for certain workers. The requirements apply to:

  • Workers within the South Australian quarantine system (including in airports, medi-hotels, health-care settings, and transportation).

  • Workers in residential aged care facilities.

  • Some ‘essential travellers’ arriving into South Australia;

  • Workers on certain commercial vessels arriving into South Australia; and

  • Workers in healthcare settings from 1 November 2021.

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6. Sleep Well:

Many factors can interfere with a good night's sleep — from work stress and family responsibilities to illnesses. You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips. 


​1. Stick to a sleep schedule

  • Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to be well rested.

  • Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.

  • If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed but continue to maintain your sleep schedule and wake-up time.

2. Pay attention to what you eat and drink

  • Don't go to bed hungry or stuffed. Avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.

  • Nicotine, caffeine, and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

3. Create a restful environment

  • Keep your room cool, dark, and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime.

  • Consider using room-darkening shades, earplugs, a fan, or other devices to create an environment that suits your needs.

  • Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

4. Limit daytime naps

  • Long daytime naps can interfere with night-time sleep. Limit naps to no more than one hour and avoid napping late in the day.

  • However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.

5. Include physical activity in your daily routine

  • Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.

  • Spending time outside every day might be helpful, too.

6. Manage worries

  • Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.

  • Stress management might help. Start with the basics, such as getting organized, setting priorities, and delegating tasks. Meditation also can ease anxiety.

7. Speed Dial:

Easy access, better health. When it comes to your health, you need someone you can count on. Waiting weeks to see your doctor and then not having the opportunity to talk to them isn’t good for your health. Keeping your doctor or Chemist King Pharmacist on speed dial is a better way to do health care. It allows you to get answers to your health questions right away, benefitting you, your health, and your patient-doctor/pharmacists relationship. Chemist King will give you a chance to really focus on helping you create the lifestyle habits that can ultimately lead to wellness. 

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