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TRAVEL VACCINATIONS DR. HISTER ON
LOWERING YOUR RISK OF CANCER FAD DIETS: SHORT-TERM RELIEF
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People First contents
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Lower Your Risk of Cancer Dr. Art Hister discusses the most common causes of cancer, with advice on lowering your risk.
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Healthy Choices Take charge of your health with smoking cessation and weight management products.
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Travel Vaccinations Peoples Pharmacist Ian Lloyd looks at travel vaccinations and provides tips on healthy travels.
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Travel Safe Selection of travel products to help you have a safe and healthy trip.
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Fad Diets: Short-term Relief Darlene Booth looks at the ups and downs of fad diets and their impact on your health.
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LOWER YOUR Dr. Art Hister RISK OF CANCER I get a lot of emails from my fans (those 3 guys in Burnaby are very prolific writers) and most of them are a pleasure to read. But (and you knew that a “but” was coming, right?), two particular kinds of emails frustrate me to no end. The first kind is those anonymous “angry” emails that question my parentage (and yes, in case you’ve also ever wondered, my mom and dad were indeed married when I was born, or at least that’s what they’ve always told me) and which often end with the sender’s furious declaration that he (it’s nearly always a he, of course, because only a certain kind of male can get so frothing-at-the-mouth upset at an opinion they don’t agree with) is “certain” that I happen to have a particular point of view (one that doesn’t, of course, jibe with the emailer’s much more knowledgeable position on the same matter) only because I’m a completely biased idiot (or worse) and no doubt a member of some secret medical/pharmacological/media conspiracy. And in case you’ve also wondered about that, I’m not a member of any conspiracy (maybe because I’ve never been invited to join one), not even a golf club. The other kind of emails that frustrate me unduly are those from people greatly concerned about the chances of “getting cancer” (or any life-threatening chronic health problem) from something relatively insignificant in their lives,
drinking from plastic bottles, for example, inhaling gas fumes from filling up their car once a week, or eating GMO-engineered products. Why do those kind of emails bother me? Because when I write back to answer them (I answer nearly every serious email I get), many if not most of those writers - who are, it must be said, justifiably concerned about their water, their food sources, the chemicals in their environment, and so on - also admit (somewhat reluctantly) that they are not doing many and often none of the simple things under their own control that are way more likely to have a much larger impact on their overall cancer risk than the more obscure factors they have fixated on. Thus, depending on which group of cancer experts you choose to believe, anywhere from 33 % to 50 % of our overall risk of cancer can be directly related to some of our most common lifestyle practices. So how can you lower your risk of cancer? In lots of ways, but because of space limitations, I can only focus on some of the more common cancer-related lifestyle practices, a list that I’ll divide for simplicity’s sake into “to-do” and “not-to-do” categories. So, among the common “to-do” habits that we should all adopt to lower our risk of cancer (not to mention nearly every chronic disease, as well), I’d start with 1) Eating a healthy diet, which basically means inContinued On Page 11
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TRAVEL VACCINATIONS
All you need for traveling is your passport, change of underwear and toothbrush, right? This may be true if you are going to Grandma’s house. Travelling to exotic destinations might take a little more planning. While it is important to think about your wardrobe choices, donJt forget about your inner health. Will there be new diseases where you are going? Are your vaccinations up to date? Think of the following steps as insurance for your body. At home we are protected from certain diseases by the principle of herd immunity. Essentially, this means that if a significant amount of those around you are vaccinated or immune to a disease, you are most likely protected. When diseases are spread from person to person, a vaccinated person will stop the spread of the disease. This has been the primary goal of wide spread vaccination public health policy. Suppose, for whatever reason, your body has no immunity to measles. At home this is not a problem, almost everyone around you is immune to this disease. However if you travel to a foreign land where no one has been vaccinated, you might be at risk if there is an outbreak of measles. This is why getting vaccinated before travelling is a good idea. If you have any questions about vaccinations or medications needed for travelling, the best person to ask is your Peoples Pharmacist. They may have knowledge about the items you might need for a safe journey. A visit to your doctor and a subsequent visit to a Peoples Pharmacist that is trained and certified to provide travel vaccinations can help 6 People First peoplesdrugmart.com
Ian Lloyd Peoples Pharmacist
you with that planning. /ou have spent so much time insuring your plane ticket and luggage, why not take the time to insure your body? Perhaps the simplest vaccine to get is your yearly influenza vaccine. While influenza is only a minor inconvenience for most people, it can be particularly troublesome for people who are travelling. At home, you are able to rest and fight off the infection from the comfort of your couch. While on vacation, you might not have that luxury. And who wants to spend their vacation time in bed? If you have significant nasal congestion, it can make air travel painful. The excessive mucus production might block your eustachian tube a small passage connecting your middle ear and throat. This tube is responsible for maintaining normal air pressure in the middle ear. If this tube gets plugged, you can experience a build up of air pressure in your ear as the airplane climbs or descends. This can cause a serious amount of ear pain. Cholera and travellers diarrhea are two stomach bugs that can really ruin a vacation. Cholera is caused by an infection of the bacteria Vibrio cholerae. This unpleasant bacteria is found in contaminated water and food. Travellers diarrhea goes by many names, some are unspeakable, but health care professionals call it enterotoxigenic E. coli. This bug is also found in unsanitary water and contaminated food. Symptoms for both diseases are similar: fever, watery diarrhea, vomiting, stomach pain and fatigue. With adequate rehydration, people usually recover in 3- days. The key phrase here is Continued On Page 8
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Ian Lloyd...Continued From Page 6
3-4 days, that is a lot of vacation time lost. You will also not want to be too far from a bathroom during this time. Luckily, there is an oral vaccine that you can get without a prescription from your Peoples Pharmacist that is effective against cholera and travelers diarrhea. It is called Dukoral速 and only needs to be taken a few weeks before your trip. It seems all traveling diseases affect your stomach; typhoid is no exception. Typhoid is caused by ingesting food or water contaminated with the bacteria Salmonella Typhi. The symptoms of typhoid are slightly different from other stomach bugs you might pick up. Typhoid causes a high fever, stomach pains, fatigue, headaches and a rash of flat, rose-coloured spots. Luckily there is an oral vaccine that can protect you from the typhoid causing bacteria. Ask your Peoples Pharmacist for more information. Another important thing to remember about avoiding stomach bugs while travelling is to be aware of what you put in your mouth. Don't forget the old phrase: Boil it, Peel it, Cook it or Forget it. Also be wary of using tap
water to brush your teeth or washing your face. Avoidance works well with vaccination. Hepatitis A is a viral disease that you can get by travelling abroad or staying at home. Hepatitis A is caused by a viral infection that leads to liver inflammation. Again it is usually transmitted by ingesting contaminated food or water. Symptoms include nausea, fever, yellow skin or eyes, diarrhea and lack of appetite. People can fight this infection off without treatment, but these symptoms can sometimes persist for up to nine months. This is an infection that you can catch at home. In 2011, there was an outbreak of hepatitis A on Vancouver Island that affected over 90 people. Normally, the Vancouver Island Health Authority sees about one or two cases a week. Luckily this disease is preventable with a short course of injectable vaccinations. A related liver disease is caused by the hepatitis B virus. This is not normally a concern with travelling because it is spread through sexual contact or infected blood products. Symptoms and disease proContinued On Page 10
Travel Vaccinations At Peoples Pharmacy Most Peoples Pharmacists can now administer travel vaccinations on-site A visit to your doctor, and a subsequent visit to a Peoples Pharmacist that is trained and certified to provide travel vaccinations, can help you with travel health. Besides travel vaccinations, a Peoples Pharmacist can also recommend medications for stomach troubles and motion sickness. Talk to a Peoples Pharmacist for advice on staying healthy while you travel.
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pharmacist recommended Health & Wellness Information From Your Peoples Pharmacist
Medication Compounding Medication compounding is the process of preparing personalized medications for patients. Compounded medications are custom prepared from individual ingredients which are mixed together in the exact strength and dosage form as required by the patient. This method allows the compounding pharmacist to work with the patient and the prescriber to customize a medication to meet the patient’s specific needs. There are several reasons why prescribers and pharmacists provide compounded medications for patients. The primary reason for compounding is to avoid patient non-compliance, which means the patient is either unable or unwilling to use the medication as directed. Many patients are allergic to preservatives or dyes, or require a dosage that is different from the standard drug strengths. With a physician’s consent, a compounding pharmacist can: • Adjust the strength of a medication. • Avoid unwanted ingredients, such as dyes, preservatives, lactose, or gluten. • Add flavor to make the medication more palatable. • Prepare medications using unique delivery systems.
For patients who find it difficult to swallow a capsule, a compounding pharmacist may prepare the drug as a flavored liquid suspension instead. Other medication forms include topical gels or creams that can be absorbed through the skin, suppositories, sublingual troches, or even lollipops. A compounding pharmacist may be able to provide patients anti-inflammatory or pain-relieving medications with topical preparations that can be absorbed through the skin. This targeted approach can provide high local concentrations at the site of application, or in a base that will allow a slower systemic absorption. Some arthritic patients cannot take certain medications due to gastrointestinal side effects. Side effects associated with oral administration can often be avoided when medications are used topically. Medication compounding can also include hormone replacement therapy for menopause and veterinary compounding for your pets. Talk to a Peoples Pharmacist about medication compounding and how it can help your specific health needs.
health news Grapefruit-Meds Warning Expanded: More Drugs Could Pose Deadly Risks People know that drugs react with drugs, but fewer are aware of drug-food interactions. It has long been known that grapefruit juice can pose dangerous - and even deadly - risks when taken along with certain medications. Now, experts warn the list of medications that can result in these interactions is longer than many may have believed. In a report released in the Canadian Medical Association Journal, researchers said that while 17 drugs were identified in 2008 as having the potential to cause serious problems when taken with grapefruit, this number has now grown to 43 drugs. So how does a common breakfast fruit cause these problems? Grapefruits contain chemicals called furanocoumarins that interfere with how your body breaks down drugs before they enter the bloodstream. By preventing this normal break-
down of a drug, these chemicals in grapefruit can effectively cause a drug overdose and more severe side-effects. Among the side effects sometimes seen with grapefruit-induced overdoses are heart rhythm problems, kidney failure, muscle breakdown, difficulty with breathing and blood clots. Atorvastatin - commonly known by the brand name Lipitor and taken by millions of North Americans - is one of the drugs that have been linked to serious cases of drug toxicity when combined with grapefruit products. Other common heart medications - including verapamil and amiodarone - have also led to serious interactions when consumed with grapefruit or grapefruit juice. For consumers, the best advice may be to ask a doctor or pharmacist when they are prescribed a new drug whether there are foods or other medicines that they should avoid.
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gression are very similar to hepatitis A. It is often mentioned with travel because there is a combination hepatitis A and B vaccine. If you are going to get vaccinated, you might as well get vaccinated forboth diseases. Other possible vaccinations needed for travel are often linked together: tetanus, diphtheria and pertussis (whooping cough). Tetanus is caused by the bacteria Clostridium tetani, diphtheria by Corynebacterium diphtheriae and pertussis by Bordetella pertussis. Some of these infections are potentially fatal while others are not. Most of us have been vaccinated against these diseases, but protection only lasts about 5-10 years. Also, vaccination is not routine in certain areas of the developing world. Another major concern with travelling is the possibility that you might catch a virus on a long plane ride. One major barrier against catching a cold or flu is a moist nasal passage. The air in a plane is often dry and can dry out your nose. This can make you
more susceptible to catching a Jbug.J Here are a few simple ways to help keep your nose moist. Whenever your nose feels dry, use a saline nasal spray to help rehydrate your nasal passages. Another idea is to use some sort of ointment or nasal gel. A favourite preparation of many Compounding Pharmacies is a “Safe "ourney� nasal cream. We take a long acting nasal moisturizer and add an anti-viral medication for further protection. It is one of the best sellers at my store. Drinking lots of water during the flight is also a good idea. This is by no means a complete list of vaccinations or medications that you will need while travelling. Ask your Peoples Pharmacist for more information about the medications you might need on your travels. /ou might also wish to visit a travel medicine clinic before you leave. With a little planning, your well deserved vacation can be truly relaxing. Written By Ian Lloyd, Pharmacist & Chartered Herbalist, Peoples Pharmacy
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Dr. Hister...Continued From Page 4
gesting lots of veggies, fruits, legumes, fiber, healthy oils, and fish, in other words, by following any form (Italian, French, Spanish, Greek, etc) you like of a “Mediterranean” diet (the other side of eating a healthy diet, of course, is that the pattern of eating means that you also greatly limit your intake of a typical western diet with its ridiculously high concentration of salt, sugar, harmful fats, meat-meat-meat-meat, and fried foods, some of which undoubtedly promote cancer as well). 2) Getting regular exercise, a lifestyle practice that will reduce your risk of many cancers, even, and this will surprise many of you, I’m sure, breast cancer in women. 3) Maintaining as close to a healthy weight as you can manage (way easier said than done, of course, although easier to achieve on a Mediterranean diet than a typical western diet) and 4) Getting recommended immunizations such as, for example, hepatitis B vaccine and the vaccine against human papilloma virus or HPV. The most important general “not-to-do” things I’d advise if you want to significantly reduce your risk of cancer (other commentators would unoubtedly come up with a different list) are 1) Don’t smoke (duh!), but if for some obscure reason, some of you still need to be told why that’s so, the World Cancer Research Fund has estimated that smoking causes 1/3 of all the world’s cancers, not only lung cancer, but also many other cancers, including bladder cancer, throat cancer, laryngeal cancer, esophageal cancer, cervical cancer, even breast cancer. 2) Avoid tanning beds and excess sun exposure, although make sure to get enough sun to keep your vitamin D levels up, because higher vitamin D levels are important in lowering cancer risk, 3) Avoid risky unprotected sex in order to minimize the chance of getting sexually transmitted diseases, and 4) Avoid excess alcohol intake. This last bit of advice – namely, watching how much alcohol you drink - bears special attention because I think very few people seem to know that
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Dr. Hister...Continued on Page 13
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Dr. Hister...Continued From Page 11
the World Health Organization lists alcohol as a Group 1 carcinogen right alongside such notorious bad cancer boys as asbestos, formaldehyde, and (yikes!) plutonium. And as with smoking-related cancers, it’s a very long list of cancers that are known to be affected by excess alcohol intake, including cancers of the oral cavity (larynx, pharynx, mouth), esophagus, liver, colon, even some kinds of skin cancer, although the one that I think most readers will want to note carefully is that alcohol intake raises the risk of breast cancer. In fact, several large studies including the massive Million Women Study in the UK (which unsurprisingly includes, I’m sure you guessed, over one million women) have found a direct line between alcohol intake and breast cancer in women, that is the more alcohol a woman drinks over her lifetime, the higher her risk of breast cancer. Does that mean that women shouldn’t drink any alcohol at all? No, because as with everything else in medicine, one has to balance the potential benefits of moderate alcohol consumption (such as lower rates of several key chronic conditions including cardiovascular illness, dementia, diabetes, as well as maybe lower stress levels and perhaps more enjoyment in life) against the potential risks of moderate alcohol intake (higher risk of breast cancer). And every woman has to make that calculation for herself. However, for those women who decide that after making this calculation the risks of alcohol are too great for them, if you have some spare bottles of chardonnay and particularly cabernet that you want to rid yourself of, as a public service, I’ll be happy to take them off your hands. I’ll even pay for my own gas when I come to pick them up. 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.
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We Can Help Manage Your Diabetes.
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FAD DIETS: SHORT-TERM RELIEF B
There are two kinds of people in this world those who eat to live and those who live to eat. I fall into the latter category. I love food and I love to eat it. I eat when I am alone and I eat socially I eat to reward myself, soothe myself, entertain myself and just because I can. In a world where so many people know real hunger, I am acutely aware of my privileged status. It is a blessing that in this life I have never gone hungry without choosing to do so and even that is rare. Ultimately, it was my passion for food that eventually contributed to my interest in holistic nutrition. My overarching objective has been to figure out how to create a healthy relationship with food so I can live in my physical body without expandng fully into my aura. Long before the awareness of healthy eating entered my psyche, the miraculous claims of trending fad diets would often seduce me there are few that I have not tried. Fad diets appeal because they promise quick results with little investment in time and effort. I have counted calories, grams and fibre I have subsisted on soup, eliminated fat, eaten low carb and high carb, tried switching to raw food, fasted, cleansed, prayed and even tried to visualize myself at a more desirable weight. This is the conclusion that I eventually arrived at unless there is an underlying health issue inhibiting your weight loss you can pretty much choose a “diet de jour” and you will lose some weight. How much you lose totally depends on how long you can endure eating cabbage soup for six meals a day combined with how much self-control you can muster up during the numerous holiday seasons. One of the real challenges to will power and endurance is that you no sooner get on a roll and it will be Easter, Thanksgiving or Christmas! We are a society that celebrates with food and the opportunities we create to practice this ritual are endless! The bottom line is that fad diets can work and they may offer some short-term relief but you also may pay a price: 1. Dehydration – The body can only burn so many calories in a day. If you experience a rapid loss of pounds, some of
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that is likely attributed to water weight. 2. Muscle atrophy - Muscle maintenance needs a balanced diet with adequate calories and protein. 3. Malnutrition - When we limit a food group or eat a mono diet, we run the risk of nutritional deficiencies. We are meant to eat a wide variety of healthy foods so that we can get all the macro and micronutrients we need to support our health. . Slow metabolism - Calorie restriction can lead to an altered metabolism when the body senses food is scarce it will go into “famine” mode and begin to conserve calories at a more efficient rate. The effect being that you will gain weight on even fewer calories than you used to once you stop dieting. The other problem with the fad diet is that whether you lose 5 pounds or 50 pounds you can count on your old friends catching up with you again. That is the problem with the overall concept of diets and dieting they are not a permanent solution. As soon as we return to our old habits, the body morphs back to its old form – most often bringing a few new pounds along for the ride. /ou will likely find these new pounds hanging out in the love handles and thighs and they love company – the more the merrier as far as they are concerned. Long-term weight loss does not happen overnight healthy weight loss will be the result of a series of dietary and lifestyle strategies that you adopt until you achieve the simple formula of burning more calories than you take in. /ou can take this journey alone or find a community or online group to keep you inspired. Inform yourself on how many calories your body actually needs and be accountable to what you put in your mouth keeping a food diary can serve as a visual “conscience.” Educate yourself about realistic portion sizes and weed out inferior high calorie junk food and drink. Lastly and most importantly, it is important to move your body every day a brisk 1-hour walk can do wonders to keep a metabolism revved up. Good Health to /ou!
Mango Peach Pie A very pretty pie with a ginger-accented fruit filling. The crust uses canola oil, which helps to drastically reduce the amount of saturated fat. WHOLE-WHEAT PASTRY Whole-wheat flour Granulated sugar Salt Cold butter, cut up Canola oil Ice water MANGO PEACH FILLING Cans of sliced peaches in juice (14 oz., 398 mL, each), drained Frozen mango pieces, thawed and drained Brown sugar, packed Ginger marmalade Minute tapioca Large egg, fork-beaten
2 1⁄2 cups 1 tbsp. 1 ⁄8 tsp. 1 ⁄3 cup 1 ⁄3 cup 1 ⁄3 cup
625 mL 15 mL 0.5 mL 75 mL 75 mL 75 mL
2
2
3 cups
750 mL
⁄3 cup ⁄3 cup 2 tbsp. 1
75 mL 75 mL 30 mL 1
1 1
Mango Peach Pie
Whole-Wheat Pastry: Combine first 3 ingredients in large bowl. Cut in butter until mixture resembles coarse crumbs. Add canola oil. Toss with fork to combine. Slowly add water, stirring with fork until mixture starts to come together. Do not overmix. Turn out pastry onto work surface. Shape into slightly flattened disc. Wrap with plastic wrap. Chill for 30 minutes. Divide pastry into 2 portions, making 1 portion slightly larger than the other. Roll out larger portion on lightly floured surface to about 1/8 inch (3 mm) thickness. Line 9 inch (23 cm) pie plate. Mango Peach Filling: Combine first 5 ingredients in medium bowl. Fill pie shell. Roll remaining pastry on lightly floured surface to about 1/8 inch (3 mm) thickness. Brush edge of bottom pie shell with egg. Cover with remaining pastry. Trim and crimp decorative edge to seal. Brush with remaining egg. Cut several small vents in top of pastry to allow steam to escape. Bake on bottom rack in 425ºF (220ºC) oven for 15 minutes. Reduce heat to 375ºF (190ºC). Bake for about 40 minutes until pastry is golden. Cuts into 8 wedges. BEFORE: 1 wedge: 610 Calories; 35 g Total Fat (15 g Sat); 3 g Fibre; 356 mg Sodium AFTER: 1 wedge: 446 Calories; 18 g Total Fat (8 g Mono, 3 g Poly, 6 g Sat); 27 mg Cholesterol; 69 g Carbohydrate; 6 g Fibre; 6 g Protein; 119 mg Sodium
Healthy Recipe Makeovers Cookbooks are available at participating
PEOPLES DRUG MART & PEOPLES PHARMACY Reprinted from Healthy Recipe Makeovers © Company's Coming Publishing Limited
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PEOPLES DRUG MART & PEOPLES PHARMACY LOCATIONS LOWER MAINLAND
VANCOUVER • 7160 Kerr St. 434-2656 • 571 West 57th Ave. 324-2258 • 683 Denman Street 683-6933 BURNABY • 4218 Dawson St. 299-6677 NEW WESTMINSTER • 825 McBride Ave. 525-2474 PORT COQUITLAM • 2529 Shaughnessy 941-2413 COQUITLAM • 137-3030 Lincoln Ave. 464-1033 • 1001 Austin Ave. 936-0024 ABBOTSFORD • 1945 McCallum Rd. 859-2351
Recipes For Good Health
LOWER MAINLAND
VANCOUVER ISLAND CENTRAL NORTH
GOLD RIVER • 375 Nimpkish Drive 283-9042 UCLUELET • 1892 Peninsula Rd. 726-2733 COURTENAY VICTORIA • 102-1350 England • 3825 Cadboro Bay Rd. 334-9311 477-2131 CAMPBELL RIVER • 15-1594 Fairfield • #101-2276 S.IslandHwy. 598-9232 923-7311 • 1282 Fairfield Rd. • #984 Shoppers Row 595-5997 287-8311 • 2642 Quadra St. QUADRA ISLAND 383-1188 • 3643 Shelbourne St. • 5-654 Harper Road 285-2275 477-1881 • #102-2020 RichmondRd. PORT McNEILL 370-1166 • 1584 Broughton St. 956-3126 VANCOUVER ISLAND PORT HARDY • SOOKE • 100-8950 Granville St. 8-6716 Sooke Rd. 949-9522 642-2226 SURREY • 10212 - 152nd St. 580-7457 WHITE ROCK • 1463 Johnston Rd 531-4636
MACKENZIE • 700 Mackenzie 997-5460
THOMPSON OKANAGAN
KELOWNA • 1715 Ellis St. 712-2484 • #104 – 330 Hwy. 33 491-1999 • 200-3591 Elliot Rd. 768-7645 • 101-5315 Main St. 764-4222 PENTICTON • 166-1848 Main St. 493-7200 LYTTON • 531 Main Street 455-6685 ASHCROFT • 403 Railway Ave. E. 453-2553
THOMPSON OKANAGAN KOOTENAYS CHASE • 825 Shuswap Ave. 679-3553 SCOTCH CREEK • 3874 Squilax-Anglemont 955-0601
KOOTENAYS
REVELSTOKE • 555 Victoria Rd 837-5191 GOLDEN • 1104 -10th Ave S. 344-6821 TRAIL • 1101 Dewdney Ave. 364-1993 SALMO • 107 - 4th St. 357-9444 NELSON • 405 Hendryx St. 352-3121
SPARWOOD • 107 Centennial Sq. 425-2015 NAKUSP • 88 Broadway St. 265-2228 CRANBROOK • East Kootenay Hospital 13 -24th Ave. North 420-4133
PEACE RIVER
CHETWYND • 4733 - 51 Street 788-3393 st
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The articles published in People First are for the general information of the reader. While effort is made to reflect accepted medical practice and knowledge, articles should not be relied upon for the treatment or management of any specific medical concern or problem and People First accepts no liability for reliance on the articles. For proper diagnosis and medical care, you should always consult your family physician promptly. Opinions expressed in sponsored articles by, Dr. Art Hister, Ian Lloyd, and Darlene Booth are paid editorials and are not necessarily shared by Peoples Drug Mart stores or Peoples Drug Mart (B.C.) Ltd. Some advertised products are not available in all stores. We reserve the right to substitute products or limit quantities. Prices effective while quantities last. Sale in retail quantities only.