How to Correctly Wear a Mask

How to Correctly Wear a Mask

Some members of the public may choose to wear a mask in situations where it is not feasible to maintain physical distancing e.g. on public transport and/or if they are at increased risk of severe illness if infected (e.g. because of their age or a chronic medical condition). Should you choose to wear a mask, it is important to do so safely to avoid increasing the risk of infection to yourself and others.

How to put on a disposable face mask:

  • Wash your hands before putting on the mask
  • Make sure it covers your nose and mouth and fits snugly under your chin, over the bridge of your nose and against the sides of your face.
  • Do not touch the front of the mask while it is on or when removing it (and if you do so accidentally, wash or clean your hands immediately)
  • Wash your hands after removing the mask

There are different types of masks – which one should I use?

The term ‘face mask’ includes cloth masks and single-use face masks (commonly called surgical masks). Both masks are suitable for use to prevent the spread of coronavirus (COVID-19).

Cloth masks are any nose and mouth covering made of washable fabric. We recommend a cloth mask made of three layers of a mix of breathable fabrics to ensure adequate protection. It does not need to be surgical quality to be effective.

Surgical masks are made with a non-woven meltblown polypropylene layer and available in various levels of protection. These are single use masks only so can’t be washed and used again.

Remember, a face mask is not a substitute for other precautions to prevent the spread of COVID-19:

  • staying at home when unwell, with even mild respiratory symptoms
  • physical distancing (staying >1.5 m away from others)
  • hand hygiene (and avoidance of touching potentially contaminated surfaces)
  • cough etiquette and respiratory hygiene

Inappropriate use of masks is associated with risk, such as;

  • they provide a false sense of security and may result in neglect of more important measures
  • the use of a mask, alone, will not prevent infection
  • touching the mask during use or when removing it can contaminate the hands
  • risks are compounded if masks are pulled down or removed to consume food or drink
  • single-use masks should not be reused, and discarded immediately after use
  • masks will be less effective if they become damp or damaged
  • many commercially available masks are of low quality and likely to be ineffective
  • P2 or N95 masks should not be used as they are difficult to put on and take off safely

People with chronic respiratory conditions should seek medical advice before using a mask.


The Difference Between Prebiotics & Probiotics

The Difference Between Prebiotics & Probiotics

The diffrence between prebiotics & probiotics… You may have heard the terms prebiotic and probiotic but what do they really mean and what is the difference between them? They both play vital roles in keeping the body healthy and functioning optimally.


What are probiotics?

Probiotics are live microorganisms (good bacteria) that reside in the gut, where there is an ecosystem of bacteria working to help your body stay well. This delicate ecosystem in commonly referred to as your gut flora or microbiome.

Probiotics play an integral role in maintaining healthy gut function by supporting out immune system, aiding digestion, assisting with nutrient absorption into the bloodstream and preventing the invasion of harmful microbes.

The benefits of taking probiotics are there ability to restore the natural balance of gut bacteria. An imbalance happens when there are too many bad bacteria and not enough good bacteria. This can happen from a multitude of reasons including taking antibiotics, poor diet and illness.

You can find probiotics in yogurt (with live cultures), some cheeses, some fermented foods and of course a good quality supplement. You can chat with our in-store pharmacists or naturopath to find the perfect probiotic supplement for yourself.

What are prebiotics?


Prebiotics are the fibres that feed the healthy gut bacteria and are important in maintaining a balanced gut. Essentially, they give the probiotics the nutrients they need to flourish.

 Prebiotics are found in a variety of plant-based foods including wholegrains, Jerusalem artichoke, garlic, leeks, asparagus, onions, bananas, whole oats and flaxseeds. You can also find prebiotic supplements at WholeLife.

Overall, the combination of prebiotic and probiotics in your diet can be beneficial to your health and wellbeing.

Follow us on Instagram @wholelifepharmacyandhealthfoods

Read our Food Is Medicine blog

June Top 10 Vitamins

June Top 10 Vitamins

We have collated our top 10 selling vitamins to inspire those of you that are looking to include more vitamins in your diet. We know, just as well as anyone that the vitamin wall in the pharmacy can be a little overwhelming, what’s what? What does this do? Fear no more, we’ve the answers right here, and in store! Don’t see what you’re looking for in our top 10? Just ask our friendly staff when you visit the store!

1. Vital Organic Greens Powder


A power packed combination of 6 nutrient rich, green superfoods to support energy, immunity and overall health. This organic blend is rich in antioxidants and nutrients that help ensure you’re feeling at your best.

2. Ethical Nutrients Immuzorb Immune Defence


A combination of Echinacea and Andrographis for daily immune support and to help fight 7 symptoms of cold & flu including runny rose, coughs, sore throat, headache, earache, fever and fatigue.

3. Fusion Magnesium Advanced


Supports healthy muscle, nerve and cardiovascular function, as well as energy and exercise performance. Magnesium is required for a large number of body functions, including supporting healthy muscle function, where it plays an important role in facilitating normal muscle relaxation and contraction.

4. Innerhealth Plus Gut health & restoration


A live probiotic that may aid in the maintenance of a normal healthy gastrointestinal system and digestive function, aids in maintaining a healthy immune system and may be useful for bloating.

5. Nutra Organics Collagen Beauty


Collagen Beauty with VERISOL® and vitamin C is a natural formulation to reduce skin wrinkles and smooth fine lines, increase skin hydration and elasticity, and support healthy hair & nails.


Dosage: 12g scoop daily

6. Nutra-Life Bio-Curcumin


Nutra-Life Curcumin offers temporary relief of mild osteoarthritic pain. Made with Meriva® curcumin. This product can reduce joint inflammation and swelling and increases joint mobility associated with mild arthritis.


Dosage: 2 capsules daily, or take as directed by a healthcare professional

7. Elevit Pregnancy Multivitamin


Elevit is a pregnancy multivitamin and mineral supplement that has been specially formulated to help meet the increased nutritional needs of women who are trying to conceive, are pregnant or are breastfeeding.


Dosage: 1 tablet daily

8. Blackmores Bio C 1000


A potent one-a-day formula to give you a boost of vitamin C to reduce the severity and duration of common cold symptoms. Vitamin C helps due to its ability to support a healthy immune function, it is also an antioxidant.


Dosage: 1 tablet daily, or a professionally prescribed

9. Floradix Floravital Herbal Liquid Iron Extract


Taking an iron supplement can help you restore your iron levels when your dietary intake is inadequate, maintaining energy, vitality and general well-being. Floravital is also a yeast, wheat and gluten free formula.


Dosage: 10ml twice daily

10. Goli Apple Cider Vinegar Gummies


Packed with powerful antioxidants and infused with superfoods. 2 gummies are equal to 1 apple cider vinegar shot. Apple cider vinegar offers many benefits thanks to its high concentration of acetic acid, including supporting healthy digestion, improving complexion, boosting immunity and enhancing energy.


Dosage: 2 gummies daily

All dosage measurements are for adults, please check with your healthcare professional to see if this medication and dosage is right for you. Some of these vitamins may not be suitable for children, please check with your healthcare professional.

Follow us on Instagram @wholelifepharmacyandhealthfood

Shop vitamins in our latest catalogue 

Men’s Health Week Interview

Men’s Health Week Interview

For Men’s Health Week we interviewed one of our founders of WholeLife Pharmacy & Healthfoods, Vince Pappalardo.

The top reason for reduced lifespan in men is Cardiovascular Disease (Men’s Health Week 2020). What is your advice for maintaining a healthy heart?

As Cardiovascular Disease is the leading causes for reduced lifespan in men, the aim would be to focus on modifiable factors that contribute to heart health in order to minimise your overall cardiac risk. The importance not only lies within making these changes to your lifestyle, but being able to maintain and impement these changes for the near and distant future. Adjustment of modifiable risk factors can take form among the individual and within the community such as walkability of the built environment and having access to these walking facilities. Individual risk factors relate mostly to the consistent maintainence of adequate physical activity, ensuring a balanced and healthy diet, treating both heart related and other health conditions and adjustment of social behaviours such as drinking, smoking and minimisation intake processed foods while sticking to intake of natural sugars. Consulting your GP about quitting smoking and limiting alcohol as well as addressing health conditions such as cholesterol, diabetes, blood pressure and depression as these conditions all have huge impacts on maintaining that healthy heart.

Only 30% of a man’s overall health is determined by genetics, 70% is determined by lifestyle (Men’s Health Week, 2020). What is your top tip for maintaining a healthy lifestyle?  

Maintaining a healthy lifestyle can be challenging, given the added pressures relating to finances, work, friends and family. My top tip is therefore to prioritise some of the adjustments made above into your daily living and view those changes as a repetitive behaviour like waking up every morning. Changes that need to be made should start small and be realisitic, whilst continuing to grow over time, mirroring your usual lifesyle as much as possible. Engaging a positive mindset and understanding things can become more achievable and maintained when tackled in bite sized chunks until they become routine will be key. Its also important to remember to give yourself time and space to make adjustments within your lifestyle but every step, big or small brings you closer to maintaining a healthier and more enjoyable lifestyle!

What are the benefits of taking a Men’s Health multi-vitamin? 

The benefits of a men’s multivitamin enable the addition of a variety of vitamins and minerals that contribute to your general well being, immunity, energy and stress levels, while addressing key issues relating to mens health such as maintaining healthy hair, liver, prostate, sexual and reproductive health. A men’s mutivitamin may act as an important adjunct to all a healthy and balanced diet, to help assist the optimal functioning of the body 

Follow us on Instagram @wholelifepharmacyandhealthfood

Read our blog on the importance of getting your blood pressure tested here

Let’s Talk About Magnesium

Let’s Talk About Magnesium


Your body needs magnesium for many tasks. It is the fourth most abundant

mineral in the human body and it’s involved in more than 300 chemical reactions in the body. Muscles need this mineral to contract; nerves need it to send and receive messages. It keeps your heart beating steadily and your immune system strong.



  •  General relaxation. Magnesium is vital in hormone regulation, including releasing serotonin (the happy hormone), improving relaxation, and calming the mind.


  •  Improved digestion. Muscles within the digestive tract, including the intestinal wall are calmed by magnesium, which improves digestion.


  • Better sleep. Taking magnesium can help slow your heart rate, relax your muscles and calm your mind.


  • Reduce muscle pain. Magnesium is absolutely necessary for proper muscle function. It works with other essential minerals in your body to keep the muscles loose and fexible.


  • Control Migraines. Research points to the fact that people that suffer from migraines may have lower level of magnesium in the body. It plays a role in the circulation and neurotransmitter functions & can help control pain by releasing pain-reducing hormones.


  • Increased energy. Magnesium helps convert food into energy and create new proteins.


  • Insomnia
  • Osteoporosis
  • Migraines & headaches
  • Low energy
  • Muscle tension
  • Nausea or digestive issues


  • Pumpkin seeds
  • Spinach
  • Dark chocolate (70-85% cocoa)
  • Black beans
  • Quinoa
  • Almonds
  • Cashews
  • Mackerel
  • Avocado
  • Salmon


Supplements are a great way to increase your magnesium level easily. Talk to your local WholeLife Pharmacist for suggestions on the type and quantity of magnesium you should be taking. If you have a medical condition, check in with your doctor before taking magnesium supplements. Although they are usually well-tolerated, they may not be safe for people who take certain diuretics, heart medication or antibiotics.


If you suffer from sore and aching muscles a great way to take magnesium is actually in the form of an oil. Apply the oil on to the skin directly where the pain is & massage it in. You may experience an itching, tingling or stinging sensation when using topical magnesium. You’re not alone! This could actually be a sign that you’re magnesium defcient!


Let us know your magnesium experiences in the comments!

Follow us on Instagram @wholelifepharmacyandhealthfood

If you liked this blog you might like our blog about Elderberry

Feeling Overwhelmed?

Feeling Overwhelmed?

What a start we’ve had to 2020. From devasting bushfires that ravaged through our country to a global pandemic of wide-spread virus and everything else in between.

The large influx of information, media updates and conversation circulating about the events that are unfolding around us can be overwhelming. Not just for us, but for children too.

Stress means different things to different people. What causes stress in one person may be of little concern to another.


We have come up with some tips that can help us with the feelings of being overwhelmed and stress. Although these feelings stem from our thoughts, our bodies can definitely feel a physical impact too.


 When we are stressed or overwhelmed, our bodies respond by releasing hormones to overcompensate and cope with that stress. This extra release of hormones can cause muscles to tighten, blood pressure to rise and also cause breathing difficulty for some.

Source – Healthline

To harness the power of our thoughts that lead to feelings of overwhelm and stress, we can follow some simple practices –


  1. Identify the root cause  
    Sometimes our thoughts are often associated with negative connotations and we can often find ourselves preparing to expect the worst. Find a moment to really pinpoint what you are thinking about. Investigate your thoughts and keep asking “Why am I feeling this way?” until you uncover the real truth behind your feelings. 


  1. Identify how you release stress
    Do you take time to release your stress? For some people it’s by exercising, cooking, taking a bath, meditating – find your unique way to release it and get the angst out of your body. 

Unpacking our thoughts and destressing sometimes isn’t as straightforward as expected. Herbal teas and essential oils are a great way to help the relaxation process. One of the most commonly used ingredients in these products are lavender. Lavender is commonly used in aromatherapy and is known for its ability to calm the nervous system.

If you find that stress is effecting your sleep you can read more about ways of managing this here.

  1. Boundaries
    A lot of what we see on social media can be consuming. If you can, try to eliminate or reduce what you read (and especially what you re-read) about all the events happening in the world at the moment. After a certain point, our brains don’t know how to process an overload of information. Try to spend less time on your phone away from news updates. Our phones are attached to us more than ever and can be ever consuming. If you do read articles, it’s always good to consider the news source. Quantity of news isn’t always quality! 

If you are continuously affected by the feeling of being overwhelmed and stressed, you should seek medical advice. Everyone feels the impacts of stress differently!

Follow us on Instagram @wholelifepharmacyandhealthfood