People First
Helping People Live Better Lives
The Benefits Of
A Fibre Rich Diet What You Need To Know About
Hypertension Dr. Hister On
Gum Disease & Your Health Vitamin Dollars For ALS See Inside For Details
Vol. 11 No. 4
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People15 First
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Dr. Hister looks at how daily flossing and brushing can make a positive impact on your health.
contents 5
Assorted dental products for proper oral care and the resulting benefits of good overall health.
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It’s Worth Checking Page 7 If you have hypertension, it’s important to monitor your blood pressure as hypertension is a condition that you can’t leave untreated.
Healthy Choices Great selection of products for your health and wellness.
Clean & Fresh Page 5
Gum Disease
6
High Blood Pressure Peoples Pharmacist Ian Lloyd offers insight into managing and preventing hypertension.
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Quality Health Products Great selection of sale priced health and wellness products from Peoples Pharmacy.
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Pharmacist Recommended Information on the cardiovascular benefits of omega fatty acids.
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Peoples Walk For ALS Check out when your community is having a Peoples Walk for ALS. A fun fundraiser for the ALS Society of BC.
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A Fibre Rich Diet Darlene Booth on how your body greatly benefits from including fibre in your daily diet.
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Beef Mushroom Lasagna Brand new feature recipe From Company’s Coming Healthy Slow Cooker.
Helping People Live Better Lives
Dr. Hister
Managing Gum Disease Menopause Because of my body’s many varied quirks (my wife often complains that she’s married to the only guy in the world made of spare parts, and that woman is not a kidder), I have a close affinity and great personal interest in many of the items my editor chooses for these columns because chances are that I happen to have the particular condition my editor wants me to write about, and this month’s item - the importance of “dental health” - is alas, no exception. You see, for many years now, no matter how hard I’ve tried and no matter how attentive I’ve been to the recurrent and unchanging refrain I get from my dentist - “floss more often, Art, brush more often, Art, and yes, we take VISA” - and no matter how often I get my teeth cleaned and my inflamed gums looked after (I am certain that I have already paid for at least 2 of my dentist’s children to attend the finest American university), my gums have stayed in what can only be called “poor shape,” and the consequence is that I continue to regularly undergo the not-so-painful but still tedious process of getting dental implants put in. In fact, as I write this, I can, if I chose to, jiggle a pretty loose upper pre-molar that’s on its way out, what you might call an implant-in-waiting. Joking aside, however, gum disease is a very serious business and not just because it produces pain
and more dental problems. Rather, dental disease is a very serious business because poor dental health and particularly gum disease has been linked to a higher rate of many negative health consequences including diabetes, strokes, heart disease, even miscarriages in pregnancy. So how could the very common problem of “bad gums” be linked to a higher risk of all those other conditions? To explain that, we have to go back to some basics: gum disease begins as an inflammation of the gums. Risk factors include (of course) smoking, poor overall general health, your genetic background (as with all my other problems, I often also blame this one on my mom, to which she invariably responds by telling me to “grow up, Arthur, and stop complaining,” which is pretty good advice, I must admit), the use of certain drugs and medications, poor nutrition, increasing age, and of course, poor dental habits and care. In its early stages, gum disease is called gingivitis and the common but generally mild symptoms include reddening of the gums, and perhaps a bit of discomfort and a bit of bleeding upon brushing one’s teeth. When gum disease progresses and the inflammaContinued On Page 11
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Ian Lloyd
Pharmacist, Peoples Pharmacy
High Blood Pressure What exactly is high blood pressure and why are your Doctor and Pharmacist so worried about it? In many cases, people don’t feel any different when they have high blood pressure. If left untreated it can cause significant problems with your heart, arteries and entire cardiovascular system. You should have your blood pressure checked regularly. Many Peoples Drug Marts have a self-serve blood pressure machine that you can use free of charge. Blood pressure readings are expressed as a ratio of your systolic over diastolic pressures. Let’s compare your cardiovascular system to a garden hose; they are more similar than you might think. When your heart contracts it forces blood into your arteries, or when you quickly turn on the faucet water rushes into the hose, causing the pressure to rise. This systolic pressure will normally range from 150-120. When you turn off the water supply, or your heart relaxes, the pressure will drop. This diastolic pressure will normally range from 95-80. These two readings will provide you with your blood pressure, which is ideally 120/80. According to the Canadian Hypertension Society, a blood pressure reading of 140/90 indicates blood pressure that is too high. If you have diabetes or kidney disease, your blood pressure should be under 130/80. Unlike a garden hose, your arteries are very fragile. Too much pressure can cause them to harden (arteriosclerosis), or narrow (atherosclerosis). Under extreme pressure arteries can stretch and form ‘bulbs’ (aneurysm) or burst (haemorrhage). These conditions can take years to develop and usually have no symptoms until they are well developed. This is why it is very important to check your blood pressure regularly. What causes high blood pressure? There are many things that can raise your blood pressure; stress, smoking, obesity, diet and other factors. Sometimes high blood pressure can be caused by kidney disease or other
disorders. If you find that your blood pressure is high, you should check with your Doctor. The two of you can determine what is causing your high blood pressure. Once you know what is causing it, you can determine the best form of treatment. What can you do to help lower your blood pressure? Perhaps the best thing one can do is to exercise regularly. It can help to lower blood pressure in several ways. Regular exercise can help you lose weight and being overweight is known to elevate blood pressure. So what is considered regular exercise? It should be between 3060 minutes, 4-7 days a week. This exercise should be vigorous enough to raise your heart rate and you are breathing heavier, but not so much that you are unable to have a conversation. Remember to speak to your Doctor before beginning any new exercise program. Exercise can also help people better cope with stress, another major cause of high blood pressure. When your body is experiencing a stressful situation, it releases hormones (adrenaline, noradrenaline and cortisol), to help the body respond to and overcome this stress. This is very helpful when we need to run away from a hungry grizzly bear, but it is not useful for normal day-to-day activities. Unfortunately, your body responds to all stressors (traffic, deadlines, arguments, expensive phone bills) in the same way. Day after day, this can be very taxing on your system. Exercise can help to reduce the amount of stress hormones in your body. This is why even a 10minute walk every day can be very helpful. Your diet can also affect your blood pressure. Processed foods, foods high in sodium (salt), sugary snacks, caffeine, animal products, fatty foods, and excessive alcohol intake (more that 2 per day) have all been associated with raising blood pressure. While fruits, vegetables, high-fibre, low-fat foods, and fish have been Continued On Page 8
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Ian Lloyd...Continued From Page 6
shown to lower blood pressure. Drinking green tea has also been shown to reduce one’s risk of developing high blood pressure. This doesn’t mean that you need to avoid the foods you love completely; you should just save them for special occasions. The Canadian food guide has some excellent recommendations to help improve your diet. I don’t usually recommend diets promoted by nutrition or fitness ‘gurus’, because their books are expensive and may be complicated. I do recommend one called the DASH diet. In one study, people who followed this diet were able to significantly lower their blood pressure. A copy of this diet can be found free on the Internet at http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/. Remember to consult your Doctor or Nutritionist before making any major changes to your diet. A recent study found that people who regularly ate blueberries had a 10% lower risk of developing hypertension. Berries (and other deeply coloured fruits and veggies) are a rich source of anthocyanins, a bioactive plant compound and antioxidant. Regular consumption was considered as once a week or more. It is hard to ignore this headline, “Whole-grain foods
as effective as medications for high blood pressure.” Before stopping your diuretics and eating a bran muffin, you should read a little further. Researchers at the University of Aberdeen, gave healthy volunteers three servings of whole-grain foods daily. These individuals experienced a drop in systolic blood pressure of 5-6mm Hg, which is similar to the reduction which happens when you start a medication for blood pressure. This is very promising and another good reason to incorporate more fibre and whole-grains into one's diet. Reducing one's intake of salt is also a great way to help lower blood pressure. Sadly, added salt is everywhere in our diet. You can safely assume any food in a can, box or restaurant has added salt. So read those labels carefully. People with hypertension should consume less than 1,500mg (1 tsp) of salt per day. Even a can of soup broth can have 650mg of salt. There are several supplements that can help to lower your blood pressure. Garlic is the product most commonly taken to help lower blood pressure. In some studies, it has been shown to help reduce blood pressure by about 10%. The doses recommended vary. I recommend taking the equivalent of 4 garlic cloves a day and most Continued On Page 10
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pharmacist recommended Health & Wellness Information From Your Peoples Pharmacist
The Benefits Of Omega 3 Fatty Acids Heart disease is the leading cause of death in Canada, accounting for at least 36% of total mortality. The American Heart Association recommends that those who have cardiovascular disease, as well as those who are at high risk for cardiovascular disease, take Omega-3 fatty acids for heart health. Flaxseed oil is high in alpha-linolenic acid, the primary Omega-3 which can be converted into either DHA or EPA. Omega-3 from fish is a ready source of EPA and DHA oil. The Omega-3s provides some ability to lower cholesterol. They also have a beneficial anti-inflammatory effect on the lining of the coronary arteries of the heart, decreasing the production of the chemical responsible
for the inflammation. Coronary inflammation is considered to be a central factor in heart disease risk. A chronic pro-inflammatory state in the coronary arteries drives the formation of plaque buildup or atherosclerosis. Omega-3s also have a beneficial blood thinning effect that lower the risk of inappropriate blood clotting. When essential Omega-3 fatty acids are chronically lacking in the cardiovascular system, a pro-thrombotic state can emerge, significantly raising the risk for heart attack and stroke.
health news
Turn Off The Technology For Better Sleep Dependence on televisions, cellphones and laptops may be costing people dearly - in lack of sleep.Watching television every evening before going to sleep, playing video games late into the night or checking emails and text messages before turning off the lights could be interfering with people's sleep habits. Cell phones and computers, which make our lives more productive and enjoyable, may be abused to the point that they contribute to getting less sleep at night leaving millions of people functioning poorly the next day. Nearly 95 percent of people questioned in a National Sleep Foundation (NSF) study said they used some type of electronics in the hour before going to bed, and about twothirds admitted they do not get enough sleep during the week. Exposure to artificial light before going to bed can in-
crease alertness and suppress the release of melatonin, a sleep-promoting hormone. Alerting technologies into the bedroom may contribute to the high proportion of respondents who reported they routinely get less sleep than they need. Baby boomers, were the biggest offenders of watching television every night before going to sleep, while more than a third of 13-18 year-olds and 28 percent of young adults 1929 year olds played video games before bedtime. And a propensity to stay in touch means that even people who have managed to fall asleep, are being woken up by cellphones, texts and emails during the night. The lack of sleep is negatively impacting people’s work, mood, family, driving habits, sex lives and health, according to the NSF. Parents should get these technologies out of the bedrooms of kids if they want them to do well. peoplesdrugmart.com People First 9
Ian Lloyd...Continued From Page 8
supplements will state how much raw garlic each tablet contains. I don’t recommend using garlic oil capsules for lowering blood pressure as they tend to not be as effective. Generally, there are few side effects associated with garlic supplements. The most common side effects are heartburn, indigestion, dizziness, nausea and bad breath. This bad breath and skin odour can even occur when one takes an “odourless” form of garlic. The most noted drug interaction with garlic involves its ability to enhance the effectiveness of anti-coagulants (blood thinners). People taking blood-thinning medications should consult their Doctor or Pharmacist before taking this product. Coenzyme Q10 (CoQ10) is another supplement that has been shown to be helpful to reduce blood pressure. One small study demonstrated that men who took 120mg of CoQ10 had lowered their blood pressure by 9% after 8 weeks of therapy. There have been no known side effects seen with CoQ10 use. However, this supplement can lower blood glucose levels, so people with diabetes should use this supplement with caution. CoQ10 can also interact with warfarin, a prescription blood-thinner. If you have any questions about CoQ10 ask your Peoples Pharmacist, they may be able to help.
Even my favorite supplement, Vitamin C, has been shown to be helpful for treating high blood pressure. One 30-day study of 39 individuals, taking medications for hypertension, who received 500 mg of vitamin C daily showed a reduction of their blood pressure by about 10%. There is some evidence that the minerals magnesium, calcium and potassium may be associated with high blood pressure. These three minerals work together to help regulate blood pressure in the body. Some studies have shown that people who have high blood pressure may be deficient in these minerals. Perhaps this is why taking these minerals, and thus correcting this nutrient deficiency, can help reduce blood pressure. Ask your Peoples Pharmacist if these supplements would be right for you. So have your blood pressure checked regularly at your local Peoples Drug Mart. Your Peoples Pharmacist can also be a wealth of information about how you can lower your blood pressure. The more you know, the healthier you can be. Written By Ian Lloyd, Pharmacist & Chartered Herbalist, Peoples Pharmacy
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Dr. Hister...Continued From Page 4
tion begins to turn into a bacterial infection known as periodontitis, the bleeding starts happening more easily (sometimes even when eating certain foods), the gums become more swollen (red and “puffy”), and they likely ache with pressure. As the infection progresses, the bacteria attack the tissues that anchor the teeth to the jaw which leads to affected teeth eventually loosening, and ultimately, if gum disease is untreated or (as in my case) is relentless even when regularly treated, the loose teeth have to be removed (I suppose you can wait till a loose tooth falls out on its own, but I’ve never done that mainly because I have the fear that it might happen during a talk I’m giving or on TV – although that would no doubt spike the ratings of my segment). But here’s the key thing: for reasons that are still fairly unclear, all chronic inflammatory conditions including gum disease have been tied to higher risks of heart attacks, strokes, diabetes, even some cancers. In other words, if your gums remain chronically inflamed, you will likely not only eventually end up having to gum your way through life (or having to spend your kids’ inheritance on your own dental implants) but you may also eventually suffer a stroke or a heart attack as a direct consequence of your poor dental health. So how do you treat gum disease, many of you are no doubt now worriedly asking as you think back on your bleeding gums and begin to wonder if that niggling pain in your chest is really an imminent heart attack (I sincerely doubt it). Well, clearly, it helps a lot if you start life by picking your parents properly, but since that’s too late for most of us, the next best thing is to do your best at reducing those other risk factors I mentioned ear-
Helping People Live Better Lives We Can Help Manage Your Daily Medications. Talk to your Peoples Pharmacist about Med Manager compliance packaging and how it can safely organize your daily medications.
Navi Kandola
Pharmacist & Owner, Kelowna
A Trusted Health & Wellness Source. Besides being your community’s medication expert, your local Peoples Pharmacist is a trusted source on a wide variety of health and wellness issues and other health concerns.
Jay Ross
Pharmacist & Owner, Trail
A Partner In Your Community. Peoples Pharmacies are locally owned and operated by members of your community. Our focus is personal health care and community support that builds strong and healthy communities.
Chris Dreyer
Pharmacist & Owner, Lytton
Dr. Hister...Continued on Page 13
peoplesdrugmart.com People First 11
The Peoples Drug Mart Walks For ALS are scheduled from April to September and are being held in fourteen communities throughout B.C. Peoples Drug Mart is proud to be the presenting sponsor of the BC Walks for ALS. Peoples is very appreciative of the hard work performed by the volunteers and are thankful for the contributions given by the walk participants. To register for an ALS walk in your community, go to:
www.walkforals.ca
Don’t Play A Guessing Game With Your Daily Medications Peoples Drug Mart and Peoples Pharmacy offer a medication compliance program called “Med Manager.” The Med Manager is a medication compliance card that conveniently organizes your medications for a full week and helps you easily identify what medications are to be taken at what time of the day. Talk to your Peoples Pharmacist about the convenient Med Manager program.
12 People First peoplesdrugmart.com
Dr. Hister...Continued From Page 11
lier – don’t smoke, eat a healthy diet, etc (although not growing older is not a good option, I suggest). Then, there’s the need to follow good dental practice and care, which means, of course, starting with the habit of brushing your teeth regularly. The common advice is to brush twice a day for 2 minutes at a time, although one of the guys who operates regularly on my mouth believes that time spent doing the job matters way more than the frequency with which you do it, so he believes that brushing once a day for 4 minutes is easier for most people to manage and is probably just as good for your teeth and gums as brushing twice a day for 2 minutes, not that most of us brush for 2 minutes at a stretch but that’s another story. Then there’s the need to floss regularly, and equally important, to do a good job of it, along with the practice of seeing your dentist on a regular basis, too. Dentists strongly recommend that you get your gums and teeth checked at least twice a year; and although I’m not nearly as convinced as they all are that that guideline applies equally to everyone, I’m afraid that if I don’t repeat that mantra, one of my several dental practitioners may take revenge on my mouth the next time I see him, so I’ll stick with that advice in this article. But as I can attest only too unhappily, even if you follow all those guidelines, your gums may still regularly become inflamed (and stay that way for a long time) so my last piece of advice is that now that you’ve undoubtedly taken care of the basics for retirement – RRSP, TFSA, etc – start setting aside a special fund for your dental needs. And if my dentist happens to read, this, I was just joking about all that money spent. I’m actually smiling happily with all my implants as I write this. Honest.
PEOPLES PHARMACISTS Helping People Live Better Lives We Can Help If You Have Tired, Achy Legs. Select Peoples locations offer compression stocking and fitting services which help treat painful venous leg disorders. Check with your local Peoples for this health service.
Mario Bruno Bossio
Pharmacy Manager, Victoria
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.
Ranbir Heir
Pharmacist & Owner, Sparwood
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.
Nik Goel
Pharmacist, West Kelowna 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.
peoplesdrugmart.com People First 13
Darlene Booth R.H.N
A Fibre Rich Diet The awareness around the importance of fibre in our diet is not a new one. It began in the late 1970’s and has been the subject of much research and debate ever since. The bottom line is that dietary fibre is essential to good health and while awareness is indeed growing, it is still an often-overlooked component of menu planning in the standard western diet. Fibre is an indigestible complex carbohydrate that makes up the basic structure of plant-based foods; it contributes to optimal health by promoting regularity and healthy digestion. It also helps to reduce the risk of some chronic diseases and can aid in blood sugar regulation and weight management. There are two types of fibre and while both are beneficial, they do differ in characteristics and how they work in the body. Soluble fibre is found throughout the plant kingdom in legumes, beans, berries, fruit, vegetables, grains and seeds like chia, flax and psyllium. It dissolves in water and forms a gel like substance in the digestive tract that helps to slow digestion down; this can ensure better absorption of nutrients and can also aid in weight loss by helping you feel satisfied for longer. There is evidence that eating more soluble fibre may lower the risk of some cancers, help to lower cholesterol and can help stabilize blood glucose levels. Insoluble fibre forms the necessary roughage in our diet and while it does not dissolve in water, it does absorb it. This creates a softened bulk, which promotes movement of waste material through the digestive tract and helps create a healthy ecosystem in the colon. Adequate intake of insoluble fibre promotes overall health by moving toxins out quickly and lowers the risk of developing hemorrhoids and diverticulitis. Oat bran, wheat bran, whole grains, dried beans, fruit and vegetable skin, nuts and seeds are excellent sources for insoluble fibre. The average adult should aim for about 25 to 30 grams of fibre daily. Those who sustain themselves primarily on a diet of refined and processed food are often chronically fibre deficient and many are consuming less than half of the recommended daily fibre requirement. Even if you read the labels and opt for the higher fibre choice, refined foods also lack many other health promoting nutrients. The good news is
14 People First peoplesdrugmart.com
that by building your menu plan around whole grains, fruits, vegetables, legumes, nuts and seeds it is fairly easy to achieve the RDA without resorting to fibre supplements. If you have been eating a low fibre diet and want to adopt a high fibre approach, go slow. Fibre, more than other nutrients, takes some time for the system to adjust to. Here are some tips for gradually bringing your fibre intake up: 1. Many popular breakfast cereals are now fibre conscious. Choose one that has 4-5g per serving. Better yet cook up a whole grain hot cereal or steel cut oats, which are full of unprocessed nutrients. Sprinkle ground flax on your cereal for an added bonus. 2. Eat more dried beans and legumes. Studies consistently confirm that people who eat more plant-based foods are healthier overall. These foods not only have high fibre profiles but they are excellent sources for vegetarian protein. I have recently discovered fava beans, which weigh in at almost 5g fibre and over 6g of protein per half cup serving. 3. Change your snacking habits. While a bran muffin may be a good source of fibre, it may also be high in fat and sugar. Veggies and hummus, fresh or dried fruit, plain popcorn, a small handful of almonds, or whole grain rye crackers with veggie pate are more sensible fibre rich choices. 4. Wean off white flour products. Nowadays you can buy whole grain alternatives to the pasta, breads, crackers and baked goods you are used to buying. Once you kick the white flour habit, you will be amazed at how much better their whole grain alternatives taste. Try spelt, kamut and other grains for variety. Occasional use of fibre supplements can be beneficial but be aware to stick to the recommended dose. Too much fibre can leach nutrients out of the body and cause abdominal bloating and intestinal gas. More is not better. Aim for the RDA and give yourself a good month or two to build up and let your intestinal flora adjust to the changes. As always, it is important to drink plenty of water to keep things hydrated and moving on through. Good Health to You!
Beef Mushroom Lasagna
de tter tasting lasagna ma You couldn’t find a be d it’s nutritious too! Unlike in the slow cooker—ans, this doesn’t make a huge regular lasagna recipe eating leftovers all week! batch—so you won’t be 5 mL 1 tsp.
1 225 g Canola oil ⁄2 lb. 750 mL Lean ground beef s cup 3 mushrooms 250 mL Chopped fresh white 1 cup 500 mL Chopped onion 2 cups 1 60 mL Chopped tomato ⁄4 cup 30 mL Orange juice p. tbs 2 , below) 5 mL Tomato paste (see tip 1 tsp. Dried thyme 2 Garlic cloves, minced er) 1 1 mL (or 1⁄2 tsp., 2 mL, powd ⁄4 tsp. 1 2 mL Salt ⁄2 tsp. 1 Pepper 1 en 750 m Large egg, fork-beat s cup 3 , ves ch lea Chopped fresh spina 250 mL lightly packed 1 cup 9 2% cottage cheese 9 s dle noo a gn 3 175 mL Cooked whole-wheat lasa nd 4 cup ⁄ ble Grated Italian cheese beef. ng pan on medium. Add Heat canola oil in large fryi utes until no longer pink. Drain. min 5 Scramble-fry for about utes, stirring on. Cook for about 8 min Add mushrooms and oni d. often, until onion is softene t and stir until boiling. Add next 7 ingredients. Hea in small bowl. ts Combine next 3 ingredien 5 to 7 quart (5 to 7 L) slow cooker as d ase gre in ts ien red ing Layer follows: 5. 3 noodles ture 1. 1/3 beef mixture 6. Remaining spinach mix s dle noo 2. 3 noodles ing 7. Remain 3. Half spinach mixture 8. Remaining beef mixture 4. 1/3 beef mixture Low for 4 blend. Cook, covered, on Sprinkle with Italian cheese to 2 1/2 hours. Let stand, uncovered, 2 to 5 hours or on High for for 10 minutes. Serves 6. no, 0.4 g 2.8 g Total Fat (0.7 g Mo 1 Serving: 84 Calories; olesterol; 13 g Carbohydrate; 1 g Ch Poly, 1.1 g Sat); 8 mg Sodium mg 63 ; tein Pro g 2 re; Fib
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HE ALS SO T C RT
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Y OF BC IET
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