October 2010 Magazine by Peoples Drug Mart

People First Health Magazine

Vol. 10 No. 9

What You Need To Know About

The Seasonal Flu Dr. Art Hister On

Prostate Health Transcending Trans Fats Great Savings On Vitamins & Supplements Company’s Coming Recipe

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People First contents

Prostate Health Dr. Hister on benign prostate enlargement, a common, but troublesome condition for middle aged men.

15 5

Great Savings On Vitamins Healthy savings on brand name vitamins and supplements.

The Flu Peoples Pharmacist Ian Lloyd provides helpful tips on how to fight the flu.

Great selection of products to help you fight colds and the flu.

Cold & Flu Supplies

Pharmacist Recommended Health news on the possible link between Vitamin D difficiency and some autoimmune diseases. Advice on a natural way to lower your blood cholesterol.

Transcending Trans Fats Darlene Booth on the perils of trans fats and where and what to look for.

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Prostate Health This article is supposed to be about “prostate health” but it occurred to me as I sat down to write it that no one ever actually talks about their healthy prostate (and here I’m referring, of course, to men only, although the way science is going, it wouldn’t at all surprise me if before too long some idiot researcher somewhere will claim he has been able to grow prostate tissue in women, although why any sane woman would ever agree to harbouring that trouble-only gland is a question best left to philosophers, or perhaps old-line feminists). Rather, what prostate owners mostly talk about, and only after they’ve reached a maturity and an age when they are no longer embarrassed to admit that they indeed do have a prostate, generally around an average age of 79, is their unhealthy prostate, and they nearly always focus on two conditions that clearly stand out from the many pitfalls that can befall the prostate: 1) benign prostate enlargement, aka benign prostatic hyperplasia or BPH, and 2) (the elephant, hippopotamus and rhinoceros in the room), prostate cancer (a topic that unfortunately I have to leave for another article). So let’s discuss BPH, a “condition” that is clearly God’s little joke on aging men, so that although God could have put the prostate anywhere – under the armpit, for example, or on the ankles or feet –

Dr. Hister

locations where the prostate would have been easy to reach and consequently where it would have been easy to detect when the prostate was beginning to cause problems, God and (this is of course the best evidence for arguing that God must be female) decided to put the prostate in an area that God must have giggled over many, many times, a location so hidden from view that it’s notoriously difficult to reach, especially (this is the even funnier bit) in men, a gender that hates any foreign person, even a doctor, putting even a finger on them, never mind in them. The other huge, prostate-related joke that God played on men is that although God ensured that most men will grow their store of wisdom with age, God balanced that growth at one end with growth at the other end, so that as a man’s wisdom and experience grow, so will his prostate, and indeed, any man who lives long enough will eventually suffer some symptoms attributable to BPH (although BPH symptoms are rare at age 40, roughly 50 % of men in their sixties suffer some prostate-related symptoms, and by age 80, that’s up to 90 % of men, and we can guess that it’s 100 % at 100). But wait, God had yet one more joke in mind in inventing the prostate: She designed it so that it surrounds the urethra, the tube through which we Continued On Page 11

People First

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People First

The Seasonal Flu It is still early to be concerned about the cold and flu season. But now is a good time to prepare and stay healthy over the winter months. Pharmacists hear endless stories about personal maladies. We are sort of like bartenders, only we hear stories about phlegm, sniffles and hacks. Our recommendations are well rehearsed; lots of rest, plenty of fluids and some choices from the vast selection in the cough and cold product aisle. Now there is a new aisle in most drug stores dedicated to herbals, vitamins and homeopathy. I receive many questions concerning the complementary therapies for colds and flu's: "Do these things really work?" and "Are they safe?" Many are effective and just as many can be harmful. Here are some examples of the most common complementary therapies available for colds. Perhaps we need a little background about this winter illness. Another common question is the difference between a cold and a flu? This chart describes the differences: Symptoms

Cold

Flu

Fever

Sometimes

Often and over 38.5C for 2-4 days

Headache/body ache

Slight but not severe

Severe

Fatigue

Mild

Prominent and can last 2-3 weeks

Stuffy nose/sore throat

Common

Occasional

Cough

Hacking

Can be severe

Onset

Slower (over 1-2 days)

Rapid (over 1-2 hours)

It does not matter so much about the difference between the two, because the treatments are the same. The best treatment for colds and flus is rest. Other options include:

People First

Ian Lloyd

Pharmacist, Peoples Pharmacy

• Eat healthy, and drink plenty of fluids. Warm fluids, like tea or chicken soups, may help relieve congestion. • Gargle with salt water to help a sore throat. • Take acetaminophen to help relieve the aches and fever. • Humidify the bedroom or take hot showers to relieve a stuffy nose. You could also try using a saline nasal spray to clear your nose. • Avoid decongestant nose sprays. Sometimes these products can cause a ‘rebound’ stuffiness, which can be worse than before. Ask your Peoples Pharmacist for more information. • Rest is best. This will not only allow you time to get better, but it will also help avoid exposing others to your cold. Should you get vaccinated against influenza? It is recommended that people get a yearly influenza vaccination if: they are over 65, have a chronic illness such as asthma, heart disease or diabetes, or work/live with these individuals. You can get a free “flu-shot” from your local public health centre if you meet these requirements. Many Peoples Drug Mart Pharmacies conduct in-store influenza vaccination clinics for the general public. Ask your Peoples Pharmacist for more information about influenza vaccinations or in-store clinics. It is important to mention again that viruses, not bacteria, cause colds and flus. Antibiotics will not help to cure a cold or flu. This is why your Doctor might not give you a prescription when you have cold or flu symptoms. I feel that, in most cases, this is a good idea. There is a growing concern that the Continued On Page 8

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People First

Ian Lloyd...Continued From Page 6

medical profession has overused antibiotics in the past. This has lead to “superbugs”; bacteria that are resistant to antibiotics. Perhaps the natural health product most associated with fighting off colds is Echinacea. One report in The Lancet Infectious Diseases found that taking Echinacea decreased the odds of developing the common cold by 58%. It is best to start taking Echinacea at the earliest sign of a cold or flu. One of the most studied Echinacea products is a E. purpurea extract called Echinilin®. In one study using this product, cold symptoms were reduced by 23%. People also felt 50% better after 4 days of using theproduct. Echinacea is generally well tolerated but may not be safe for everyone. Side effects may include gastrointestinal upset, tingling sensation and numbness of the tongue, as well as allergic reactions possibly resulting in a skin rash. This supplement can stimulate the immune system. As a result, individuals with autoimmune diseases, HIV/AIDS and those taking immunosuppressant drugs should use Echinacea with caution.

What about vitamin C? If you are a fan of Linus Pauling like I am, you are most likely taking extra vitamin C. Does it really work? I was surprised that there is no evidence that taking extra vitamin C during an acute cold will reduce symptoms or severity. There is slight evidence that regular supplementation of at least 200mg of vitamin C can reduce cold duration of 8% in adults and 13.6% in children. If you are a marathon runner the benefit is even greater. There is early evidence to suggest that elderberry juice can also reduce the duration of flu symptoms. In one small study, subjects who took 15ml of elderberry extract (Sambucol) four times a day for five days experienced a reduction in the duration of symptoms by about 56%. Their symptoms were relieved four days earlier compared to those who received placebo. While the evidence is small, elderberry is relatively inexpensive and safe. Zinc lozenges are also a popular treatment for colds and flus. When taken every two hours, they can reduce the severity and duration of cold symptoms. These lozenges shouldn’t be taken continuously for more than one week. Be warned that these lozenges Continued On Page 10

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Health News Vitamin D May Influence Genes for Cancer, Autoimmune Disease Scientists have discovered a link between vitamin D and genes related to autoimmune diseases and cancer. The finding may explain why vitamin D deficiency is a risk factor for a number of serious illnesses, including multiple sclerosis, type 1 diabetes and rheumatoid arthritis, according to researchers from the United Kingdom and Canada. The study noted there is a growing amount of evidence that vitamin D deficiency is a risk factor for a wide range of diseases, but it's not known exactly how vitamin D is involved. It has been suspected that genetics may contribute to this connection. Vitamin D has an effect on genes through the vitamin D receptor, which binds to specific locations on the human genome to influence gene expression (the process by which a gene's information is converted into the structures operating in a cell). In this study, the researchers mapped sites of vitamin D receptor binding -- information that can be used to identify disease-related genes that might be influenced by vitamin D. The investigators found that vitamin D receptor binding is significantly enhanced in regions of the human genome associated with several common autoimmune diseases, such as multiple sclerosis, type 1 diabetes and Crohn's disease, and in regions associated with cancers such as leukemia and colorectal cancer. The findings, published in the journal Genome Research, highlight the serious risks associated with vitamin D deficiency, especially for people who may be genetically predisposed to be sensitive to vitamin D deficiency. Exposure to sunlight triggers the body to naturally produce vitamin D, although it can be hard to get enough in some regions during certain parts of the year. Vitamin D is also found in certain foods, such as fish, cheese, egg yolks and fortified milk and breakfast cereals.

A Natural Way to Lower Your Blood Cholesterol Many people can lower their blood cholesterol by making changes to their diet and by altering some lifestyle habits. A daily intake of foods from each of the four food groups in Canada's Food Guide to Healthy Eating - emphasizing cereals, breads, other grain products, vegetables and fruit can promote better cholesterol health. One particular natural source product that can lower blood cholesterol is Psyllium fibre. Psyllium is a natural, soluble fiber derived from the husks of psyllium seeds. It is the active ingredient in laxatives and may be used to enrich foods, such as ready-to-eat cereal. For decades, psyllium has been prescribed by doctors to prevent constipation. However, in recent years, psyllium has been shown to lower blood cholesterol; it is thought to stimulate the conversion of cholesterol into bile acid and then increase bile acid excretion. It may also decrease the intestinal absorption of cholesterol. Psyllium capsules can be taken every day as a dietary fiber supplement. If you are considering use of Psyllium capsules as part of a cholesterol-lowering program, consult a doctor before using.

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Ian Lloyd...Continued From Page 8

might not taste very good. It is hard to mask the taste of zinc. What about prevention? I know there are some people who always seem to catch every bug that is going around. There are two proven supplements to help prevent colds and flus:zinc and Cold-Fx. A recent study followed people who took 45mg of zinc (gluconate) or a placebo for 1 year. Only 7 people in the zinc group while 35 people in the placebo group experienced an infection that year. Another interesting finding was that 8 people who took zinc compared to 48 people who received the placebo received antibiotics that year. Also the people who took zinc had only one infection per year; whereas the people who received placebo had multiple infections over the year. Another interesting finding was that approximately 35% of the elderly subjects were considered to be zinc-deficient. Almost every drugstore in Canada sells proprietary ginseng extract CVT-E002. You might know it better as Cold-Fx. There is some evidence which shows that it can reduce the frequency of colds and flus. To date, the largest study followed 323 people who took Cold-Fx over four months. People who took Cold-Fx noticed a 25% reduction in the number of colds over the four month period. Cold-Fx also reduced the duration of colds (10.8 days Cold-Fx vs. 16.5 days placebo). This supplement has demonstrated the abil-

ity to reduce the severity of symptoms by 31%. It was also interesting to note that there were more side effects reported in the placebo group than from those who took Cold-Fx. The usual dosage is 200mg twice a day. Cold-Fx is helpful for prevention but there is no evidence to suggest that it will treat an acute cold or flu. Whenever you feel your throat getting sore, relax and take care of yourself. Don’t forget to drink lots of water; the most underappreciated cold remedy. The extra water will help to loosen phlegm and allow you to clear it easier. I also feel that rest should always be encouraged. Cold symptoms are an indication that our body is under attack and we should allow our bodies time to heal. I feel that many of the complications due to the flu could be avoided if people only slowed down and rested. Cold and flu symptoms can be the best reason - I hate to use the word excuse - to take a day out from our fast paced culture. Don't forget to wash your hands frequently to prevent spreading your cold to others. Written By Ian Lloyd, Pharmacist & Chartered Herbalist Peoples Pharmacy

Pharmacists Now Have The Authority To Give Flu Vaccinations. For your best protection against the seasonal flu, you should try to get the influenza vaccine as soon as possible. This gives your body enough time - about two weeks - to build immunity before the influenza season starts. This will also help your body maintain its immunity during the peak of the influenza season, usually between November and April. The influenza vaccine can still provide protection if given at any time during the season, while seasonal influenza viruses are still circulating. Pharmacists Providing Vaccinations Pharmacists who have successfully completed a comprehensive training program on administering injections, including vaccinations, receive authorization from the College of Pharmacists of B.C.. Authorized pharmacists can then provide vaccination services to the public. Please contact the pharmacies on the right for more information on flu vaccinations.

People First

PEOPLES DRUG MART ASHCROFT • 403 Railway Ave. 453-2553 SALMO • 107 - 4th St. 357-9444

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Dr. Hister...Continued From Page 4

urinate, which means that as the prostate grows, it tightens and narrows the urethra, leading to all those symptoms that keep men up and running to the toilet: more frequent urination, smaller and weaker streams, dribbling (and it’s not Steve Nashtype dribbling, either), inability to completely empty the bladder, the need to get up one, two, or even several times a night to urinate (this is a very big hazard, by the way, since the risk of falling increases with the number of visits a sleepy gent makes to the loo), and when the urethra gets really narrowed, more frequent infections (in the prostate and bladder) and even a sudden and complete inability to empty the bladder. This latter very painful condition is known as acute urinary retention and every aging male should note this terrifically important fact: acute urinary retention can be brought on through the use of some medications, most notoriously, perhaps, some over-the-counter cold and allergy remedies, another reason why I strongly urge everyone, but perhaps especially, every middleaged and older gent, to always consult his or her pharmacist before using any drug, even an OTC product. The interesting thing, however, is that prostate size is not a very good measure of prostate symptoms, so that some men with “small” prostates can have symptoms they can’t live with comfortably while some men with huge prostates seem to get along nicely without the need for intervention. Three big questions emerge right away from all that: 1) Is there anything you can do to prevent your prostate from growing? 2) Does BPH predispose to a higher risk of prostate cancer? 3) What can I do for treatment? So, starting with “can I prevent this?”, the short answer is “no”, because we don’t know of any lifestyle-related factors – diet, alcohol intake, smoking, exercise, even the frequency of intercourse (or lack of same, of course) – that impact the growth of the prostate. (Actually, there is one thing that can be done to prevent BPH, namely to get castrated before puberty, but that’s not a strategy that anyone would suggest adopting).

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Pharmacists Now Have The Authority To Give Vaccinations. Certain Peoples Pharmacists can provide shots for the seasonal flu or for travel vaccinations. Talk to your local Peoples Pharmacist and ask if they provide this health service.

Carolyn Ross

Pharmacist,Trail

Dr. Hister...Continued on Page 13

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Dr. Hister...Continued From Page 11

As to the relation of BPH to prostate cancer, the consensus is that the former does not “cause” the latter, meaning that men with BPH need not be screened any more often for prostate cancer than men without BPH, but since BPH and prostate cancer are both so common, I think it’s really impossible as yet to say what the full relationship between the two conditions might turn out to be. It must also be noted that although the symptoms mentioned earlier are generally due to BPH, they can also be due to prostate cancer, so that the onset of any new prostate-related symptom should be checked with a doctor. As always, treatment of BPH can be divided into medical and surgical treatments. The former means drugs, and there are several drugs currently on the market for that condition (you likely know the names of some of them if you watch TV; those are the ads in which some happy, peppy announcer tells the audience that the men you see getting up to go pee so often during a hockey game or some similar event would be able to sit through an entire period of hockey if they just took this drug the announcer is telling you about, and then the announcer hurriedly runs through a long list of potential side effects including breast enlargement and impotence). Bottom line, though: these drugs do work and are generally well-tolerated, but it’s always an individual decision as to what to take and when to take it. Surgical intervention for BPH is a growth industry (no pun intended) meaning that they’re coming up nearly daily with new ways to shrink prostate tissue away from the urethra, so currently you can choose (depending on lots of factors that you must discuss with your urologist) at least among microwaving, radiofrequency energy ablation, heated water therapy, ultrasound therapy, laser therapy, and of course, the old standard Roto-rooter job. Dr. Art Hister can be heard on CKNW and other Corus Radio Network stations on House Calls on Saturdays at 10 AM, as well as seen on Global TV news on Saturday mornings at 9:20.

PEOPLES PHARMACISTS Helping People Live Better Lives We Help With Thorough Consultations. Peoples Pharmacists take the time to properly consult and advise you on your best course of action for your medications and health concerns.

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People First

Transcending Trans Fats We can trace our love of fatty foods back to our huntergatherer days when it was essential to seek out high calorie foods to ensure our survival as a species; we needed those foods to fuel all the energy it took to run around and find them! Today, in North America, there are few of us who have to expend that much energy foraging for our next meal and yet fatty foods are still a big seller at the supermarket. Fat adds a richness to food that tantalizes our taste buds and we are drawn to them like a moth to a flame. And we do need some healthy fat in our diet – in moderation. Trouble is, much of the fat in our food chain these days has been robbed of all healthful benefits by the process of hydrogenation. Fat has long been a hot nutritional topic. A few decades ago saturated fats were deemed evil and food manufacturers started to wean them out of the processed food chain. They replaced them with unsaturated vegetable oils and promoted them as heart smart. Unfortunately, these oils were subject to rancidity in a short period of time and needed to be hydrogenated to have a more stable shelf life. While this practice results in less spoilage on the supermarket shelves it also creates trans fatty acids, which have a detrimental effect on our overall health! Thankfully in recent years the subject of trans fats has become a media buzz and studies are now linking trans fat consumption with contributing to cholesterol imbalances, elevated risk of heart disease, metabolic syndrome and type 2 diabetes. They may also contribute to allergies and increased risks for pregnant women and their babies. With this awareness, foods containing trans fatty acids are becoming less popular but they are still out there and the wise consumer will shop with discernment. Trans fats are naturally found in small amounts in some animal based foods, but the majority of them line our supermarket shelves hiding in margarine, shortening, snack foods, junk foods, crackers, breads, pastries, breakfast foods, supplements, fried foods and much more. The trans fats lurk mainly in partially hydrogenated fats but fully hydrogenated products come with their own health risks. Hydrogenation is a process that takes oil’s natural form and

People First

Darlene Booth R.N.H

manipulates the atoms so the liquid becomes a solid. This is not a natural food. Basically, if the label lists shortening, hydrogenated or partially hydrogenated oil it is likely unhealthy. Historically speaking, trans fats are rampant in processed food and particularly within the fast food industry. The trend toward a fresher approach to fast food is a welcome one and yet the desire for donuts, french fries and fried chicken still lures people in the door. Many restaurants have switched over to oils without trans fats but the consumer still needs to be wary. Each and every time oil is heated it changes in character and can become unhealthy over time. This is just another reason to avoid or limit your intake of all fried foods. Reading labels before you buy a product is a great practice but you have to learn how to read between the lines. Just because a label states it is trans fat free, does not necessarily mean it is. If a product contains less than .05 grams of trans fats per serving, the manufacturer can make the trans-fat-free claim. The operative word here is “per serving” and that .05 can add up quickly if you are not conscientious about sticking to the serving sizes. It is recommended that we eat no more than 2 grams of trans fats per day but I feel that there really is no healthy dose of trans fats. In 2009, B.C. passed regulations to limit the amount of trans fats that food vendors can use in preparation of food. While this is a step in the right direction it does not completely ban use of trans fats in food preparation. Ask questions at your favourite eateries and choose menu items that use fresh and wholesome ingredients. When it comes to our health, Hippocrates said it so well, so long ago: “Let food be thy medicine and medicine be thy food”. Making fresh wholesome food a priority in our menu plans can support optimal health. Know that many degenerative processes that we attribute to a natural byproduct of aging can be linked to an imbalanced diet too high in processed and refined foods. We really need to stop the consumer treadmill and start opting for healthier food choices. Good Health to You!

pellini Health f CaGood range BeeFor ORecipes orange twist in this Asian flavour takes an Dress this dish up eal. stir-fried one-dish m of chopped parsley ish rn by adding a ga ents. and fresh orange segm 8 cups Water 1 tsp. Salt 8 oz. Capellini pasta 2 tsp. oil la) Sesame (or cano 1 lb. Beef stir-fry strips 6 cups , les tab ge ve y -fr Fresh mixed stir er larger pieces cut small 2 Garlic cloves, minced er) (or 1⁄2 tsp., 2 mL, powd ot 2 tsp. Finely grated gingerro ginger) d 1 (or 1⁄2 tsp., 2 mL, groun ⁄2 cup Prepared beef broth 3 tbsp. Hoisin sauce 3 tbsp. 1 Soy sauce ⁄4 cup ce jui e ng Frozen concentrated ora 1 tsp. Cornstarch 1 tsp. ur) Sesame oil (for flavo

2L 5 mL 225 g 10 mL 454 g 1.5 L 2 10 mL 125 mL 50 mL 50 mL 60 mL 5 mL 5 mL

n. Bring large saucepan or Dutch ove Combine water and salt in utes, stirring min 6 to 4 for , red ove unc to a boil. Add pasta. Boil, e pot. firm. Drain. Return to sam occasionally, until tender but Cover to keep warm. ng pan on t of sesame oil in large fryi Meanwhile, heat first amoun for 1 minute. Add next 3 ingredi-fry medium-high. Add beef. Stir s until vegetables start to soften. ute ents. Stir-fry for about 5 min ts in small bowl. Add to beef mixredien Combine remaining 6 ing until sauce is utes, stirring occasionally, min 2 ut ture. Cook for abo -crisp. der ed and vegetables are ten boiling and slightly thicken Serves 4. L). (2 s cup 8 ut . Makes abo Add pasta. Toss until coated no, 1.8 g

Recipes For Good Health

OrangeBeefCapellini 30-Minute Diabetic Cooking Cookbooks

are available at participating

7 g Total Fat (4.0 g Mo 1 serving: 580 Calories; 12. ;3g olesterol; 76 g Carbohydrate Poly, 3.4 g Sat); 43 mg Ch Sodium Fibre; 38 g Protein; 1815 mg

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