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HELPFUL ADVICE FOR

BACK PAIN GET THE FACTS ON

ANDROPAUSE

( MALE MENOPAUSE ) NUTRITIONAL SUPPORT FOR

ANXIETY SPOTLIGHT ON

TRAIL & ASHCROFT

PHARMACIST AWARENESS MONTH

COMPANY’S COMING RECIPE

PEOPLES DRUG MART • PEOPLES PHARMACY

Kleenex Facial Tissue Ultra or with lotion.

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PDM 407 Vol. 15 No. 3

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Helping People Live Better Lives Claritin Allergy Relief

New liquid capsules.

24 hr. non-drowsy relief.

Tablets, Sinus or Rapid Dissolve 30’s or Liquid Capsules 24's

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Travel Health

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Most Peoples locations conveniently administer travel vaccinations on-site. Talk to a Peoples Pharmacist about travel vaccinations and medications for safe travels.

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Rolaids Antacid

Gaviscon Heart Burn Relief

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Nytol will help you fall asleep and wake up feeling refreshed.

Extra Strength 20's or Quickgels 16's

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Easy to take time release tablets or fast dissolving.

10mg, 60’s or Fast Dissolve 3-5mg, 100’s

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Nicorette Quick Mist Fast relief that gets to work on cravings in 60 seconds.

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Allergy Formula

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NeilMed Nasal Rinse or Wash

Soothing therapeutic solutions that gently wash or moisturize the nasal passages.

Sinus Rinse Kit, Neti Pot Kit or Refills 70-100’s

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align Probiotic

Helps build and support a healthy digestive system and maintain your natural digestive balance.

28 Capsules

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Helps to soften stools.

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Band-Aid Bandages

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Canesten Treatment

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Docusate Sodium

Protects cuts and scrapes while it speeds healing.

Family Pack 50-60's

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TWO WEEK SALE PERIOD - Prices In Effect March 24 - April 6

People First

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March 2014

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15

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Features & Cover Articles 4 7 BACK PAIN

HEALTHY SAVINGS

14

Peoples Pharmacist Ian Lloyd provides advice on preventing and treating back pain, unfortunately, an all too common condition.

Great selection of quality health and wellness products from Peoples Pharmacy.

You are what you eat, read lifestyle and nutrition tips on lowering your stress and anxiety levels

9

5

PAIN RELIEF Wide selection of pain relief products to help you get back into your daily routine.

6

NUTRITIONAL SUPPORT FOR ANXIETY

15

SPOTLIGHT ON OUR COMMUNITIES

BUTTERNUT PESTO RISOTTO

A look at Ashcroft and Trail, two B.C. communities that Peoples is proud to be a member of.

Brand new feature recipe From Company’s Coming Vegetarian Recipes.

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ANDROPAUSE Approximately 30% of men in their 50’s will experience symptoms of andropause caused by low testosterone levels.

PHARMACIST AWARENESS March is Pharmacist Awareness month. Find out how your Peoples Pharmacist can help you better manage your health.

For pain relief.

Page 5

PEOPLES DRUG MART • PEOPLES PHARMACY Community owned and operated pharmacies, proudly serving British Columbians since 1976. Peoples Pharmacists are truly committed to helping people live better lives by providing trusted and personal health care.

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BACK PAIN

Ian Lloyd Peoples Pharmacist

Many of us have experienced back pain. It is believed The third is posture, holding the muscles in inappropriate that this is the second most common form of pain. In case positions for extended periods of time. Classic examples you were wondering, headaches are the first. The most of this include sitting in a chair that has poor support for common area for pain to be felt is in the lower back bethe lower back. Many of these stresses often combine to cause this part of the back bears the most weight and cause back pain. stress. In the past, it was mostly older people who experiSo what is one to do? The first is to avoid too much force enced back pain, but now, more children are reporting on the back. When lifting heavy objects, bend at the knees back problems. This is thought to be and use your much stronger leg caused by poor posture, sports inmuscles. Know your limitations. If Your back is a very comjuries and carrying heavy backpacks. you know it is too heavy for you to plex structure There are No matter who you are, back pain lift, don’t lift it. Find another way. can be treated and (even better) The next idea is to avoid repetition. many muscles, tendons avoided. I will discuss some of the If you find yourself doing the same and ligaments that help many ways to treat and prevent thing over and over again, such as your back straighten back pain. twisting and reaching for the phone, and twist.

It is usually best to try and prevent try to stop this. Put the phone within problems before they happen. There easy reach, or take a break and are many causes of back pain; which include, muscle gently stretch your back in the other direction. Finally, have strains, spasms, osteoarthritis, herniated disks, and good posture. Always ensure your head is directly over osteoporosis. These last three are medical conditions that your spine, and that your spine is straight up and down. may not respond well to self-treatments. If you have any The two easiest tricks to ensure proper posture I learned of these medical problems speak with your doctor or physfrom Tai Chi. The first is to keep your chin up and your iotherapist before following any of my recommendations. shoulders back, this keeps your upper back straight. Then Most back pain should start to improve within 72 hours slightly bend your knees and push your lower pelvis after injury, if not, contact a Physician. outwards, this will help to keep your lower back straight.

Your back is a very complex structure. There are many Another way to prevent back problems is to keep your muscles, tendons and ligaments that help your back back strong and flexible. If you have any back problems straighten and twist. There are three things that usually speak with your doctor or physiotherapist before trying cause muscle injuries. First is too much force for the musthese exercises. To strengthen your back you must first cle to handle, such as lifting too much. The best example strengthen your stomach muscles. These muscles help to of this is bending at the hips and lifting a box that is support your back. The best exercise is called an abdomitoo heavy. The second is frequency, doing the same nal crunch. Lie on your back, with your knees bent and movement over and over. This type of injury is often your feet flat on the floor. Something soft under your back experienced when people try to shovel too much snow. can make this exercise more comfortable. Place your hands Shoveling involves repeated twisting of the lower back. behind your head, keep your chin up and look at the 4 People First Join us on

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Your Source For Pain Relief Voltaren Pain Relief

Robax Platinum

Contains an effective muscle relaxant plus the pain relieving power of ibuprofen.

40’s

99 3 2

Clinically proven medicinal gel for jmuscle, joint or back pain 75-100g

Ea.

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Peoples Brand Heat Pad Electric pad provides soothing heat directly to stiff or sore areas.

Sponge insert allows for moist heat applications. Washable cover.

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Robax Heat Wraps

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Patented Heat Cells use controlled, deep penetrating therapeutic heat to provide pain relief for up to 16 hours.

Back & Hip 3’s or Neck & Shoulder 4's

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Dermal Therapy Heel Care

Deep penetrating moisturizing heel care cream.

90mL

TWO WEEK SALE PERIOD - Prices In Effect March 24 - April 6

25%

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Medication Interactions Talk to your Peoples Pharmacist about possible medication interactions between prescription and over-the-counter medications. It’s your health take charge.

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Apply directly to where you need relief the most.

75 - 150g, 65-150mL, Wraps or Patches 2-6’s

Made with natural ingredients, it works to relieve joint, muscle, back or arthritis pain.

30 - 88mL, 50-120’s

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Midol or Maxidol PMS Relief

Aspirin ASA 81mg

For doctor supervised long term preventative therapy for adults.

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Midol Complete 32's or Maxidol 12 Hour Liquid Gels 20’s

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Back, Knee, Heel or Pain Relief

essentiel Epsom Salt

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ANDROPAUSE OR MALE MENOPAUSE

Testosterone is the hormone responsible for deep andropause have lowered amounts of bioavailable testosvoices, muscle mass, and facial and body hair patterns terone in their blood. Therefore, tissues in the body that are found in males. As men get older, the level of testosterone stimulated by testosterone receive a lower amount of it, in the body and production of sperm gradually becomes which may cause various physical and possibly mental lower, and they experience physical and psychological changes in a person such as mood swings or fatigue. symptoms as a result of these low levels. This is part of the Symptoms and Complications natural aging process and it is estimated that testosterone Although symptoms may vary from person to person, decreases about 10 every decade common symptoms of men going after men reach the age of 30. through andropause include: Approximately 30 of Andropause is a condition that is R low sex drive men in their 50s will associated with the decrease in the R difficulties getting erections or erecmale hormone testosterone. It is tions that are not as strong as usual experience symptoms of unlike menopause in that the R lack of energy andropause caused by decrease in testosterone and the R depression low testosterone levels. development of symptoms is more R irritability and mood swings gradual than what occurs in R loss of strength or muscle mass women. Approximately 30 of R increased body fat men in their 50s will experience symptoms of andropause R hot flashes caused by low testosterone levels. A person experiencing Complications associated with andropause include an andropause may have a number of symptoms related to increased risk of cardiovascular problems and osteoporosis the condition and could be at risk of other serious health (brittle bones). conditions such as osteoporosis without proper treatment.

Making the Diagnosis Causes A doctor will ask questions about how you are feeling to The decrease in testosterone is an important factor in see if your symptoms match those of people with low men suspected of having andropause. However, as men testosterone. Then, a blood test is performed to check the age, not only does the body start making less testosterone, level of testosterone in the blood. but also the levels of another hormone called sex hormone Because there are other conditions that are associated with binding globulin (SHBG), which pulls usable testosterone low testosterone levels (e.g., hypogonadism, which causes from the blood, begins to increase. SHBG binds some of retardation of sexual growth and development; diabetes; the available testosterone circulating in the blood. The high blood pressure), your doctor will likely do tests to rule out testosterone that is not bound to the SHBG hormone is these possibilities before making a diagnosis of andropause. called bioavailable testosterone, meaning it is available for It is important to note that many of the symptoms use by the body. associated with andropause are also a normal part of aging, Men who experience symptoms associated with and they may not be reversible with treatment.

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Healthy Choices For Your Wellness Jamieson

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webber naturals

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Lutein or SuperVision

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Omega-3 180 + 30, Wild Alaskan Salmon Oil 120+60, 150’s

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With Vitamin D 120’s

Medication Reviews

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If you are on multiple medications, ask your Peoples Pharmacist about medication reviews. Reviews can help you better understand and benefit from your medication therapy.

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Stress Support

Stressease Specialized stress relief formula ensures the body is getting proper nutrients to nourish the heart and muscular systems.

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Day or Night 30’s

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webber naturals

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Vitamin D3

MultiSure

Multivitamins for meeting an adults nutritional needs.

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Collagen Promotes healthy skin and bones.

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Helps in the development and maintenance of teeth and bones.

400 IU,180 + 90’s or 1000 IU, 240 + 20’s

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Vitamin C Primary antioxidant and an important factor in immune system support.

500mg, 100's

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Andropause...Continued From Page 6

Treatment and Prevention Replacing testosterone in the blood is the most common treatment for men going through andropause. This treatment may provide relief from the symptoms and help improve the quality of life in many cases. Lifestyle changes such as increased exercise, stress reduction, and good nutrition also help. Your doctor will help you decide if testosterone treatment is right in your situation, as treatment does have risks.

Testosterone is available in a variety of different preparations including skin patches, capsules, gels, and injections. Your doctor will help determine which treatment is best for you and will often consider your lifestyle when making this decision. Follow-up visits with your doctor will be important after the initial treatment begins. At follow-up visits, your doctor will check your response to the treatment and make adjustments, if necessary.

Skin patches: People who wear a patch containing testosterone receive the hormone through the skin. The patch allows a slow, steady release of testosterone into the blood stream. It is applied once a day to a dry area of skin on the back, abdomen, upper arms, or thighs.

Testosterone gel: This treatment is also applied directly to the skin, usually on the arms. Because the gel may transfer to other individuals through skin contact, a person must take care to wash the gel from the hands after each application.

Capsules: Taken twice daily after meals, this is yet another option for testosterone replacement. Men with liver disease,

poor liver function, serious heart or kidney disease, or too much calcium in their blood should avoid testosterone capsules.

Testosterone injections: This treatment involves injections of testosterone (testosterone cypionate* and testosterone enanthate) in the muscle every 2 to 4 weeks. They may cause mood swings due to changes in testosterone levels. Men with severe heart disease, severe kidney disease, or too much calcium in their blood should avoid testosterone cypionate. Men with severe kidney disease should not take testosterone enanthate.

Testosterone should not be taken by any man with prostate or breast cancer. If you have heart disease, are taking some medications such as blood thinners, have an enlarged prostate, or have kidney or liver disease, you will need to discuss with your doctor whether or not testosterone therapy is right for you. *All medications have both common (generic) and brand names. The brand name is what a specific manufacturer calls the product (e.g., TylenolÂŽ). The common name is the medical name for the medication (e.g., acetaminophen). A medication may have many brand names, but only one common name. This article lists medications by their common names. For more information on brand names, speak with your doctor or pharmacist.

All material Š 1996-2014 MediResource Inc. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition

It is estimated that nearly 1 in 3 people will experience shingles in their lifetime and the risk increases after the age of 50

Shingles Vaccination The shingles vaccine protects against herpes zoster, more commonly referred to as shingles. Shingles is caused by the varicella zoster virus, which also causes chickenpox. The shingles vaccine is the best way to protect you from getting shingles. The vaccine has been shown to reduce the risk of getting shingles by 50%. For those who still get shingles after being immunized, the vaccine can reduce pain, including the type of pain that lingers after shingles.

Talk to your Peoples Pharmacist today to find out how to help protect yourself against shingles and if the shingles vaccination is right for you.

Peoples Locations That Administer The Shingles Vaccination ABBOTSFORD

CRANBROOK

NAKUSP

ASHCROFT

KELOWNA LYTTON MACKENZIE

CHETWYND COQUITLAM

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NELSON

REVELSTOKE SALMO

TRAIL UCLUELET

KITIMAT

SOOKE

VANCOUVER

PENTICTON

SPARWOOD

VICTORIA x 2

Spotlight

On Our Communities

Ashcroft The Village of Ashcroft is nestled in a valley where the Thompson and Bonaparte rivers meet, straddling the former. It has a population of 1628 people and is known for having one of the best climates in Canada, regularly reaching into the 30s in the summer time.

Its ‘Wellness Awaits You’ brand is well reflected by the picturesque hoodoos and beautiful Heritage and Legacy parks making it a favorite for tourists who wish to relax.

Photos courtesy PictureBC

$1000 was donated to the South Cariboo Elizabeth Fry Society (SCEFS). The SCEFS will use the funds to support a local area Family Support Worker which works with and on behalf of women and families involved in the justice system. Ashcroft Peoples Drug Mart Store Manager, Irene Dumont (left) and Victor Ikari, Store Owner (right) presenting cheque to Yoriko Susanj, Executive Director (centre).

Trail Trail is hailed as the “home of champions” for producing so many outstanding athletes and teams. Suffice to say, Trail’s sports and recreational activities are first class and feature meandering trails along the Columbia River.

In 1895, a small smelter was built to process ore from the nearby Rossland mines.

Today, Teck’s lead zinc refinery overlooks the Columbia River and is the major regional employer and is the anchor of a strong vibrant economy in the West.

Photos courtesy PictureBC

$1000 was donated to Sanctuary, an after school pre-teen care centre in Trail. Sanctuary has been open since 1998 and provides a safe and nurturing environment for children whose parents are working and are not available at home. Cheque presentation, left to right: John Lake, Trail Rotary Club, Barbara Gibson, Sanctuary President, and Pharmacist & Store Owner Jay Ross.

The Peoples Drug Mart Healthy Communities Fund (HCF) is a community support program that provides financial assistance to health related organizations in Peoples Drug Mart communities. The HFC is funded by the owner operators of Peoples Drug Mart and from the proceeds of the annual Peoples Drug Mart Golf Event. peoplesdrugmart.com People First

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Focus On Vitamin D Helps Prevent Major Disease Vitamin D, often referred to as the “sunshine vitamin," is a fat-soluble vitamin. Vitamin D is well known for the important role it plays in helping the body to absorb calcium as well as maintaining strong bones to prevent osteoporosis. New studies show that Vitamin D may also be effective in helping reduce the risk of certain cancers by almost 60 percent.

Evidence suggests that the current Vitamin D recommendations — 200 to 600 IU per day, depending on age — are too low. Many researchers now advise increasing daily Vitamin D intake to 1,000 IU. Talk to a Peoples Pharmacist about the benefits of Vitamin D.

Going On A Trip?

Peoples has everything; from travel-size essentials to travel vaccinations - find everything you need for a healthy and safe trip.

Travel Vaccination Service Most Peoples locations conveniently administer travel vaccinations on-site.

Medications for Allergy, Stomach Relief, First Aid & Pain Relief A prepared traveller is a safe traveller.

Travel-size Toiletries Bring along your daily essentials

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PEOPLES PHARMACISTS

Ian Lloyd...Continued From Page 4

ceiling and curl your shoulder blades off the ground. This exercise only requires a small movement. Don’t pull up with your hands, don’t curl your chin to your chest and focus on using your stomach muscles only. Another great back exercise requires you to be on your stomach with your arms stretched out in front of you. Gently lift your arms and chin off the floor and SLIGHTLY arch your back.

Hold this for a few seconds and lower them to the ground.

Now try it with your legs. The alternate way to perform this exercise is to simultaneously lift your left leg and right arm, hold, then lower them. Repeat this with the opposite limbs. Remember to do it gently and only arch your back slightly. The first few times you do this take it easy, don’t do too much. Remember the second cause of back injuries is too much repetition.

Prevention is fine, but how do you treat the symptoms of back pain. Pain relievers come in two general forms, topical (applied to the skin) or oral (taken by mouth). There are four main types of over the counter oral pain relievers in Canada; ASA, acetaminophen, ibuprofen and the now available naproxen. They work very similarly, but they all have their slight differences.

The most popular pain relief option is acetaminophen (Tylenol). It is known to help reduce the sensation of pain, but it does not reduce inflammation. The other over the counter pain relievers (ASA, ibuprofen and naproxen) have the benefit of reducing inflammation as well as all pain. You can also find muscle pain specific products which contain a muscle relaxant called methocarbamol. This muscle relaxant can be very effective, but can make you drowsy. Ask your Peoples Pharmacist about which pain relief option would be best for you.

The other form of pain relievers are those that are rubbed on the skin (topically). These products fall into two main categories, topical Non-Steroidal Anti-inflammatory Drugs (NSAIDs) and counter-irritants. Topical NSAIDs will seep through the skin and act similarly to their ‘by mouth’ companions, but generally they tend to act only where they are applied. These topical products are very advantageous if only a specific part of your body hurts, like a shoulder, knee or back. Most of the over the counter topical pain relievers contain a product similar to ASA. One brand of topical pain relief, which I recommend often, contains the NSAID diclofenac, which is sold under the trade name Voltaren. The product is made with a special cream that allows the pain reliever to seep into the skin quickly; this provides rapid pain relief to the applied area. The side effects and warnings for these are similar to

Helping People Live Better Lives

We Can Help With Medication Reviews.

Medication reviews are in-depth consultations that improve health outcomes by helping resolve any issues that may have arisen due to your medications.

Ask about the medication review service.

Jaz Kandola

Pharmacist & Owner, Kelowna

We Can Help Reduce the Risk Of Shingles.

Select Peoples locations administer shingles vaccinations on-site.

Talk to a Peoples Pharmacist about the shingles vaccination and how it may prevent or reduce the severity of shingles.

Donovan Walters

Pharmacy Manager, Victoria

We Can Help With Trusted Counselling.

Peoples Pharmacists take the time to explain your medication therapy so you fully understand how your medications will improve your health outcome.

Trust your health and wellness with a Peoples Pharmcist.

Henry Kwok

Pharmacist & Partner, Vancouver

Ian Lloyd...Continued on Page 13

peoplesdrugmart.com People First 11

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Your ne nearest pharmacy is likkely just minutes away aw ay aand many ny aare open evenin venings and weekends. ke ointment to talk You also al don’t need an appo to a pharmacist. Bringg us into in your lives, and we’ll help you take betterr care. ca

March 2014 PH A R M AC I ST AWA R E N E S S MON T H

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Ian Lloyd...Continued From Page 11

oral NSAIDs, but they are not as big a concern because the doses used are much lower. You can also get a much stronger version from your Peoples Pharmacist who specializes in medication compounding. Some Peoples Drug Mart or Peoples Pharmacy locations may have the facilities to compound these topical pain relievers and other specialized products.

So which is better for a sore back: heat or cold? Well, both. It is generally recommended that cold packs be applied to a muscle or tendon when it is first injured.

This helps to reduce swelling. After the first day or so, heat can be applied to help relax muscles and improve circulation. But everyone is different. If something does not feel good, don’t do it. Use whatever feels best to you. If heat helps your back, you can find skin patches that provide long lasting warmth. Simply peel off the backing and apply to the sore spots on your back.

Some of these patches can provide heat for up to 16 hours. You can also find patches that provide cooling relief if needed.

Are there any warning signs associated with a sore back? There are a several things to watch for. The pain should last no longer than 2 weeks. It should not be accompanied by a high fever. You should not experience numbness or pain in your lower limbs. Also, you should not have difficult or painful urination. Any of these symptoms should be brought to the attention of your doctor quickly.

This article would not be complete without discussing other treatment options for back pain. If back problems are an ongoing concern you may want to consider visiting a chiropractor. Many people, including myself, find regular chiropractic care to be very helpful in preventing back problems. For chronic back pain acupuncture has also been shown to be very beneficial.

Some people also find relief when they regularly use a TENS machine. This electronic machine sends small electric pulses into the painful back areas to help reduce the sensation of pain.

For more information about back pain and treatments, look in the BC Health Guide. I have found that this is the best source of free medical information. Don’t forget to make sure that your have a good, firm mattress. The back needs support while you sleep. This is also applies to your chairs, make sure that they support your lower back, and don’t slouch when you sit. Be good to your back and it will always ‘back you up.’

PEOPLES PHARMACISTS Helping People Live Better Lives

We Can Help With Medication Compounding.

Medication compounding allows pharmacists to create custom medications to suit your specific health needs. Talk to a Peoples Pharmacist about medication compounding.

Craig Plain

Pharmacy Manager, Surrey

We Can Help With The B.C. Smoking Cessation Program.

Free nicotine replacement therapy is available to B.C. residents covered

by Pharmacare. For information on how to enroll, talk to a Peoples Pharmacist.

Ranbir Heir

Pharmacist & Owner, Sparwood

We Help Support Our Communities The Peoples Healthy Communities Fund (HCF) provides financial assistance to health related organizations in our communities.

The HFC is funded by the owner operators of Peoples and from the proceeds of the annual Peoples Drug Mart Golf Event.

Colleen Hogg

Pharmacist &Owner,Quadra Island Written By Ian Lloyd, Pharmacist & Chartered Herbalist, Peoples Pharmacy

peoplesdrugmart.com People First 13

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Darlene Booth R.H.N, B.S.W.

NUTRITIONAL SUPPORT FOR AN3IETY

Do you ever feel nervous before a big event or meeting some- price. Low quality food is usually high in calorie and low in benefione for the first time? Perhaps you get those familiar butterflies cial nutrients; this contributes to nutritional deficits. Processed food in your stomach or have trouble falling asleep due to occasional is often high in fat, sugar and other additives, which can place a circumstantial events that come and go? If so, don’t worry burden on digestion and contribute to inflammation, inadequate Anxiety is a natural response to stress and usually passes once life nutrient absorption and lowered immune response. Do you ever returns to a normal equilibrium. However, for some people, feel jittery after that candy fix? Refined sugars are like putting rocket anxiety is not just an occasional visitor, it seems to be a constant fuel in a lawnmower; it will do more damage than good and you companion. If anxiety prevents you from participating in the life might just burn out the motor Transition to a whole foods diet you want to lead it is wise to seek out a health professional for sup- and choose nutrient dense food over inferior convenience food. port. In the meantime, there are some A severe food allergy is easy to recognutritional strategies than can help you nize when the body responds with anaphyWhat we eat can have a feel more comfortable in your body. lactic shock but a food sensitivity or subtle Often, we think of anxiety as a mental allergy may not be so black and white. The direct impact on our state of mind and it certainly can be relationship between allergies and anxiety physical mental emoexperienced as a thought loop or comis rather interdependent and complicated. pulsion affect. However, on a deeper Stress can aggravate allergies and allergies tional comfort and clarity level, anxiety is triggered by the nervcan ramp up stress both physically and of thought. ous system’s response to a perceived emotionally. The relationship between the threat. This may be felt in a myriad of brain and the gut is not a simple one to ways such as heat, chills, tremors, tease out but getting an allergy test and shortness of breath, dizziness, numbness, tingling, nausea, a eliminating offending foods is a good place to start. After racing heart and so much more. These physical symptoms may eliminating the suspected allergen for a month or two, challenge be exacerbated by stimulants, poor food choices, allergies and it by eating a small amount and see if you notice a reaction.

If we are eating poorly or not digesting our food well, then nutritional deficiencies. Simply put - what we eat can have a direct impact on our physical mental emotional comfort and we are likely not getting all the nutrients we need to support optimal health. Deficiency of a vitamin or mineral can have a diclarity of thought.

My first recommendation on the dietary level is to abstain rect impact on our mental and physical health. The dichotomy from alcohol and other stimulants; this includes chocolate, here is that when we are under stress, we actually deplete our recreational drugs, nicotine, caffeinated teas and ginseng. Your bodies of some beneficial stress support vitamins faster; this creanxiety may be directly related to your stimulant consumption. ates a spiral effect in our overall health. Some of the beneficial I can personally attest to my love hate relationship with coffee. supplements that support a healthy nervous system during times Every time I go into denial mode and bring the bean back into of stress include: vitamin B complex, vitamin D, omega 3 fatty my life, my anxiety levels skyrocket and my sleep quality acids, calcium, magnesium and vitamin C. I would recommend plunges. Not a good combination. Decaf options are okay in a good quality daily multivitamin mineral complex as well.

Remember that we all have complex individual needs. The moderation but I would suggest detoxing from all stimulants before making that choice. Once you experience your nervous spectrum of anxiety is a condition that manifests along a system without any stimulants you can begin to find your continuum with a variety of root causes. An anti anxiety dietary stimulant anxiety threshold. Some people are so sensitive that approach can help support you on your healing journey but I would always suggest consulting with your health care provider even decaf is too much caffeine.

Weed out the processed food and junk food; the empty before making any changes to your current regimen.

Good Health to You calories may provide emotional comfort but they come at a high

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Butternut Pesto Risotto The butternut squash breaks down a bit as the risotto cooks, lending this dish a lovely golden colour. Extra punches are provided by red pepper, parsley and pine nuts. For a finishing touch, garnish with a bit of fresh basil and a sprinkle of extra Parmesan cheese.

Butternut Pesto Risotto

Prepared vegetable broth 4 cups 1L Olive oil 1 tsp.

5 mL Chopped celery 1 cup 250 mL Chopped onion 1 cup 250 mL Pepper 1/4 tsp.

1 mL Garlic cloves, minced 2 2 Diced butternut squash 2 cups 500 mL Arborio rice 1 cup 250 mL Dry (or alcohol-free) white wine 1/2 cup 125 mL Diced red pepper 1 cup 250 mL Grated Parmesan cheese 1/2 cup 125 mL Basil pesto 2 tbsp.

30 mL Pine nuts, toasted (see Tip below) 2 tbsp.

30 mL Chopped fresh parsley 1 tbsp.

15 mL Lemon juice 1 tbsp.

15 mL Bring broth to a boil in small saucepan. Reduce heat to low. Cover to keep warm.

Heat olive oil in large saucepan on medium. Add next 4 ingredients. Cook for about 8 minutes, stirring often, until celery is softened.

Add squash and rice. Heat and stir for 1 minute. Add wine. Heat and stir for about 1 minute until liquid is evaporated. Add 1 cup (250 mL) hot broth, stirring constantly until broth is almost absorbed. Repeat 2 more times, adding broth 1 cup (250 mL) at a time.

Add red pepper and remaining cup of broth, stirring constantly until broth is absorbed and rice is tender and creamy.

Stir in remaining 5 ingredients. Makes about 52⁄3 cups (1.4 L).

1 cup (250 mL): 260 Calories; 7 g Total Fat (1.5 g Mono, 1 g Poly, 1.5 g Sat); 5 mg Cholesterol; 41 g Carbohydrate; 3 g Fibre; 7 g Protein; 570 mg Sodium TIP: To toast nuts, seeds or coconut, place them in an ungreased frying pan. Heat on medium for 3 to 5 minutes, stirring often, until golden. To bake, spread them evenly in an ungreased shallow pan. Bake in a 350ºF (175ºC) oven for 5to10 minutes, stirring or shaking often, until golden.

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