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Helping People Live Better Lives

WOMEN’S SUPPLEMENTS

WHAT YOU NEED TO KNOW ABOUT

OVERACTIVE BLADDER SPOTLIGHT ON

ABBOTSFORD & GOLDEN TIPS ON AVOIDING

EVENING SNACKING

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PEOPLES DRUG MART • PEOPLES PHARMACY

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People First

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May 2014

15

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Features & Cover Articles 4 9

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Find out about vitamins and supplements that address female health concerns.

Darlene Booth provides helpful tips on avoiding that late night trip to the kitchen.

WOMEN’S SUPPLEMENTS

SPOTLIGHT ON OUR COMMUNITIES A look at Golden and Abbotsford, two B.C. communities that Peoples is proud to be a member of.

6

10

OVERACTIVE BLADDER Advice on overactive bladder, a common medical condition that affects approximately 15% of North Americans.

EVENING SNACKING

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HEALTHY CHOICES Great selection of sale priced vitamins and supplements for men and women.

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

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

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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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WOMEN’S SUPPLEMENTS

Ian Lloyd

no evidence than any of them work. The nail is Women have unique health-care needs. Some only composed of 0.03% calcium, so there is not of my male patients ask why there are more supenough present to be a factor in improving nail plements aimed at women. It is certainly not that strength. The only supplement that has been women have more health issues than men, but shown to help improve nail strength is biotin. women do tend to take charge of their health Medical science learned about the usefulness of bimore than men. They also choose products to help otin from veterinarians. Giving with both their outer and inner extra biotin to pigs and cows beauty. This month, I will dishelps to harden and strengthen cuss some of the health issues Omega 3 EFAs have been their hoofs. The same is true for and supplements that I feel are shown to be helpful in people. Studies have shown the most helpful for women. treating many diseases; that taking 1,000 to 3,000mcg There are many causes of heart disease, lupus, of biotin a day will provide brittle nails. The most common arthritis, and eczema. enough to help improve brittle is dehydration; your nails are nails. There have been few reabout 18% water. Inadequate ported side effects with taking biotin in these water intake or dry environments may lead to britquantities. tle nails. Frequent hand washing, exposure to solWhat about hair loss? Despite all the ads on TV vents and use of acetone-based nail polish remover and in magazines, there are few products that recan also cause the nails to lose their moisture and ally help with hair loss. Hair loss or alopecia can be become brittle. Certain nutritional deficiencies can caused by many things: advancing age, diabetes, also weaken nails; the most notable are a lack of vifungal infections of the scalp, certain prescription tamin A, C and/or B6 and an inadequate intake of drugs, nutritional deficiencies, hair perms, high protein. Advanced age has also been associated heat or hair dyes. The only supplements that are with decreased nail strength. It is thought that this thought to be helpful are the B vitamins, biotin is due to atherosclerosis occurring in the small arand zinc. An essential oil hair rub with thyme, teries of the nail bed, resulting in a decrease in lavender, rosemary, and cedarwood has been blood flow and a slowing of nail growth. shown to help hair growth in one small study. If Sadly, there are few supplements that help proyou are experiencing significant hair loss, check mote healthy nails. Calcium, zinc, gelatin, silica, with your Doctor. Unexplained hair loss may be a and the plant horsetail, have all been recomsymptom of an underlying medical condition. mended to help improve nail health, but there is 4 People First Join us on

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OVERACTIVE BLADDER

A person who has been diagnosed with the medsymptoms of OAB may vary between people. Some ical condition known as overactive bladder, or OAB, people may have accidental loss of small amounts has sudden urges to empty their bladder. In fact, of urine, while others may need to get up many most people with OAB visit the bathroom eight or times during the night to urinate. Emotional probmore times a day. This medical condition is very lems can occur when a person with OAB doesn't common, affecting approxiseek help and lets their condition mately 15% of North Americans. affect their work and social life.

It is very important to see When OAB is accompanied by OAB may affect your self-esteem, involuntary loss of urine, the professional life, sleep, and sexual your doctor as studies condition is sometimes called relations. If you think you might have shown that treaturge incontinence. have OAB, it is very important to ment may greatly improve OAB is caused by sudden insee your doctor as studies have your quality of life. voluntary contractions of the shown that treatment may detrusor muscle, which is in the greatly improve your quality of wall of the bladder. Although OAB is more likely to life. occur as a person ages, it shouldn't be passed off Making the Diagnosis as a normal part of growing older.

To make a diagnosis of OAB, the doctor needs to Causes first take a full medical history and rule out other Many medical conditions can increase the risk for possible causes of your symptoms. Other condiOAB. These include dementia, diabetes, multiple tions, such as urinary tract infections or UTIs, certain sclerosis, Parkinson's disease, spinal injury, and inflammations of the vagina, multiple sclerosis, stroke. The risk for OAB can also be increased by bladder stones, and diabetes, may cause symptoms excess intake of caffeine, alcohol, or fluid in gensimilar to OAB. The doctor needs to rule these out eral. Constipation and certain medications can also by ordering laboratory tests to check for such things increase your risk for OAB. Medications which inas increased blood sugar levels or signs of infection crease the risk for OAB include diuretics (water pills) in the urine. and certain medications used to treat psychiatric If the doctor suspects you have OAB, you may be conditions such as depression. asked to keep a diary over at least a three-day peSymptoms and Complications riod to determine how many times a day you Although all people with OAB have sudden inempty your bladder. Your doctor will diagnose you tense urges to empty their bladder and usually visit with OAB when all other possible causes of your the bathroom at least eight times a day, other symptoms are ruled out and OAB is the most likely 6 People First Join us on

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Protection And Peace of Mind Depend Seat or Bed Protectors

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Overactive Bladder...Continued From Page 6

explanation.

Treatment and Prevention There are many effective treatments for OAB. Non-medication treatment options include: • Kegel or pelvic floor retraining exercises - These exercises teach you how to strengthen the muscles of the pelvic floor. By contracting the muscles that support the bladder, you strengthen and tighten the bladder outlet. These exercises need to be done on a regular basis and as discussed with your health professional in order for them to be successful.

• Bladder training or bladder drill - By gradually increasing the time between each visit to the bathroom you may be able to train your bladder so that the urge to urinate does not occur as often. Your doctor will provide education on this technique and how to schedule your bathroom visits. While you are doing this, your doctor may ask you to reduce your fluid intake. Always discuss any change of fluid intake with your doctor.

• Surgery - Those who don't experience relief from OAB with medications or other treatments may benefit from surgery. Surgery may be aimed at reducing the nerve stimulation that causes the involuntary contractions of the bladder, increasing the size of the bladder, or creating a different pathway for urine to be drained.

Medications* for OAB include: • Antimuscarinic (antispasomodic) medications - Antimuscarinic medications are the first choice for medication treatment of OAB. These medications reduce the number of involuntary bladder contractions by preventing spasm of the detrusor muscle that causes them. In general, these medications can reduce leakage of urine caused by OAB by 60% to 75%.

Examples of antimuscarinic medications include: - darifenacin - oxybutynin - solifenacin - tolterodine - trospium The most common side effects of antimuscarinic medications are dry mouth and constipation. Be sure to tell your doctor about all of the medications you are taking and all of your medical conditions, as there are some people who should not take antimuscarinic medications.

• Other medications - Medications known as tricyclic antidepressants (e.g., amitriptyline, imipramine) and calcium channel blockers (e.g., nifedipine, diltiazem) have been used with mixed results in the treatment of OAB. Prevention Prevention of OAB is based on making certain changes in your lifestyle. Eating a healthy high-fibre diet, which reduces risk for constipation, and limiting intake of caffeine and alcohol will reduce the risk of Continued On Page 10 OAB. If you find that certain medications have increased your urge to empty your bladder, you should discuss this with your doctor. Do not stop taking any medications without talking to your doctor. *All medications have both common (generic) and brand names. The brand name is what a specific manufacturer calls the product (e.g., Tylenol®). 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 © 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

Be safe, take the guesswork out of your daily medications.

Peoples Drug Mart offers 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 and safe Med Manager program 8 People First Join us on

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Spotlight

On Our Communities

Golden Nestled between the Selkirk, Purcell and Rocky Mountains, and home to the confluence of the Columbia and Kicking Horse River, Golden is situated in the heart of six national parks. It is a beautiful place to visit, with breathtaking views and plenty for the outdoor enthusiast to do.

For the soft adventurer and cultural explorer, Golden offers a delightful museum, art gallery, and Civic Centre and performing arts venue. During the summer months, stroll the in-town perimeter trail system or hop the gondola at Kicking Horse Mountain Resort to the highest restaurant in Canada. If your timing is right, you can visit the weekly bazaar by the local Farmers Market and experience an outdoor summer music concert held in Spirit Square.

Photos courtesy William Pitcher/PictureBC

Abbotsford It’s the city in the country. Head down to Mighty Fraser Country where snow-capped mountains meet dairy farms and berry fields amidst the perfection of urban living. Abbotsford is in the heart of the Fraser Valley and has something for everyone. You’ll find all the amenities and attractions of a modern urban coreOright in the middle of one of the most beautiful and bountiful agricultural areas in Canada.

Just 50 minutes from Vancouver and under the awesome shadow of Mount Baker, there’s a whole lot going on in one of the fastest growing economies of B.C. Abbotsford is a gateway to an endless list of outdoor adventures.

Photo courtesy Josh McCulloch/PictureBC

Photo courtesy Josh McCulloch/PictureBC

1000 was donated to the Kidney Foundation. The Kidney Foundation provides support and services for patients and their families as well as encouraging living donations with the Living Organ Donor Expense Reimbursement program. John Leung, Store Owner presenting cheque to Lois Wilson, Fraser Valley Regional Director.

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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Healthy Choices For Women

Ian Lloyd...Continued From Page 8

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PEOPLES PHARMACISTS

Ian Lloyd...Continued From Page 4

It is not known what causes the symptoms associated with PMS; which include cramps, irritability and weight gain. Fluctuating hormone levels are thought to be behind the majority of these symptoms. Fortunately, there are a few herbal products that can help. The most effective, and most popular, product to help treat PMS is Evening Primrose Oil (EPO). EPO is a good source of gamma linoleic acid (GLA). GLA is used by the body to make a hormone called prostaglandin E1. A deficiency of this hormone has been observed in women who suffer from PMS. It is thought that EPO may help to increase prostaglandin E1 in the body; at least this is the theory. EPO has been shown to reduce the breast pain associated with PMS, but it hasn’t been shown to be very effective in relieving the other symptoms. Despite these findings, I have some patients who say that they find relief when they take EPO just before and after their monthly periods. Others need to take it on a regular basis for several months before they notice a benefit.

Potential side effects of Evening Primrose Oil (EPO) use include stomach upset and headaches.

People who take prescription blood thinning medication should avoid taking EPO. Also, people with schizophrenia, who have been taking phenothiazine drugs, have reported seizures while using evening primrose oil. The usual dose is 4-6 grams of the oil daily. Ask your Peoples Pharmacist if evening primrose oil is right for you.

Regular supplementation with calcium can reduce the symptoms of premenstrual syndrome (PMS). In one study, women were given calcium carbonate (TUMS) 1200mg daily for three months. After this time, their self reported PMS symptoms were reduced by almost 50%. It did take several cycles before a benefit was noted. If not helpful for PMS symptoms, it is still a good idea to help with the prevention of osteoporosis, a major health concern for many women.

The omega 3 essential fatty acids (EFA) are a great topic for discussion. I feel this is one of the most overlooked areas of nutrition. Omega 3 EFAs have been shown to be helpful in treating

Helping People Live Better Lives

We Can Help Reduce Everyday Strain On Your Busy Legs.

Select Peoples Drug Mart and Peoples Pharmacy locations offer compression stocking and fitting services, which help treat painful venous leg disorders.

Check with your local Peoples for this health service.

Jack Ran

Pharmacy Manager, Ashcroft

We Can Help with Trusted Vitamin And Supplement Advice.

Pharmacists are professionally trained to provide supplement advice that best suits your health needs. Your Peoples pharmacist is most qualified to advise on possible interactions between supplements and medications.

Navi Kandola

Pharmacist & Owner, Kelowna

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.

Richard Hartlock

Pharmacy Manager, Cranbrook

Ian Lloyd...Continued on Page 13

peoplesdrugmart.com People First 11

Focus On Psyllium Fibre Helps Lower Cholesterol Studies have shown that eating psyllium fibre can lower mildly to moderately elevated levels of cholesterol in adults when taken with a low-fat diet. Psyllium fibre is thought to stimulate the conversion of cholesterol into bile acid and then increase bile acid excretion. It may also decrease the intestinal absorption of cholesterol. By lowering your cholesterol, you can dramatically reduce your risk of heart disease and stroke.

Fibre can be divided into two major types: soluble and insoluble. Psyllium seed husk is a soluble fibre and is the most common dietary fibre supplement. Talk to a Peoples Pharmacist about the health benefits of natural source psyllium fibre.

peoplesdrugmart.com Online Magazine Health Articles Health Guides Online Flyer Online Coupons Prescription Refills Pharmacy Information

Taking Your Health To Heart Lifesource Blood Pressure Monitor

Fully automated operation that alternates the display of pressure and pulse.

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Ian Lloyd...Continued From Page 11

many diseases; heart disease, lupus, arthritis, and eczema. Most, not all, of the fats in our diets come from cooking oils, processed/convenience foods and meats. Therefore, you may be missing the good fats in your diet. People generally don’t get enough omega-3 fatty acids (ALA, EPA and DHA) and GLA. It may not be that they are not getting enough omega-3s, but that they are consuming too many omega-6 fatty acids. It is all about the proper balance. It is recommended that we consume an omega-6 to omega-3 ratio of 4:1; the usual North American diet is between 10:1 and 25:1. This is why supplementing the diet with omega-3 EFA can help general health.

Taking extra omega 3 fatty acids may not be for everyone. There may be some side effects seen when taking fish oil capsules; mainly upset stomach, nausea, diarrhea and ‘fishy burps’. To lessen the chances of a fishy aftertaste, look for enteric coated supplements or those made from plant sources. Doses of 3 grams, or less, appear to be safe. People who are taking prescription medications to thin their blood, such as warfarin, should speak with their Doctor before taking EFAs supplements. These supplements can thin your blood and may cause bleeding complications. Ask your Peoples Pharmacist if taking a fish oil supplements is right for you.

Not all supplements are right for all people. I find that people may be taking too many supplements and they are often not sure why they are taking them. Talk to your Peoples Pharmacist.

They are an excellent resource for what steps you need to take to improve your health. While you are there, ask about having a medication review.

This is a great chance to see if your supplements are conflicting with your prescriptions or whether your prescriptions are changing your nutritional needs. The more you know about your health, the healthier you will be. This also applies to men.

Written By Ian Lloyd, Pharmacist & Chartered Herbalist

PEOPLES PHARMACISTS Helping People Live Better Lives

We Can Help With 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.

Matthew Chong

Pharmacist & Owner, Vancouver

We Can Help Make Your Travels Healthy And Safe.

For travel medications and travel vaccinations, make Peoples your first travel destination.

Most Peoples locations offer convenient on-site travel vaccination services.

Sheri Ukrainetz

Pharmacy Manager, Mackenzie

We Can Help Take The Confusion Out Of Daily Medications.

The Peoples Med Manager program 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.

Dave Young

Pharmacist & Owner, Surrey

peoplesdrugmart.com People First 13

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Darlene Booth

EVENING SNACKING

Stand in front of the nutritional section of your local book store and you will soon deduce that healthy nutrition is anything but a one-size-fits-all science. For each book touting an ideal healthy eating strategy there seems to be an exact opposite theory claiming supremacy. This is certainly the case when it comes to night time snacking. There are those who promote it and those who passionately advise against it. Perhaps the real issue with snacking is not so much when we snack but what we are snacking on and how much of it we eat?

You’ve just eaten a satisfying dinner and you may even have gone back for a second helping. Within minutes of putting the last plate in the dishwasher, you find yourself rummaging around the kitchen for something else to nosh on. The celery looks limp and baby carrots just can’t compete with a bag of chips or bowl of caramel swirl. HeckRon a good night you may even have both Sound familiar? Evening is a time when we are physically and metabolically winding down and yet for many, it is also a time when the munchies are ramping up. When we nosh well into the evening hours, it is rarely because we need the caloric value of food to make it through the night. This mindless eating can add up and contribute to weight gain and sleep disturbances.

Night time eating is often fuelled by boredom, stress, emotion, fatigue, hormonal fluctuation, mindless habit or auto suggestion. Food is a convenient substitute for social connection, recreational activity and therapeutic intervention. It is no accident that fast food commercials on TV really do target evening viewers. The advertisers know they have a captive audience and they are working subliminally to override even the most steadfast willpower. What did we do before they invented the “mute” button? Better yet O before they invented TV? If night time snacking has become a habit that you would like to break, here are some interventions that will help back up your resolve: 1. Don’t skip meals throughout the day. When we skip meals we create a psychological deficit that helps us justify eating nutritionally inferior food later in the day. I call this the “I did not eat breakfast so eating half a cheesecake is not a problem”

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

syndrome. Don’t do it.

2. Plan out your meals and factor in a couple healthy, balanced snacks for mid afternoon and early evening. A balanced snack would include a complex carbohydrate, a protein and a healthy fat. Try a 1/2 cup of plain yogurt with some berries and a few almonds; an ounce or 2 of sliced turkey breast, salad greens and a dash of lemon juice with 1 tsp. of olive oil or 1/4 cup of cottage cheese, sliced tomato with a couple slices of avocado. The trick is to plan the snack and then stick to it.

3. Don’t buy that which tempts you If a bag of chips is your kryptonite then leave it on the supermarket shelf. Find other ways to satisfy the craving. Popcorn is better than chips but only if you don’t eat the whole bag drowned in butter. Keep some crunchy vegetables and a low calorie dip on hand for emergencies.

4. Change up your evening routine. If eating is an answer to boredom, turn off the tube and take up a new interest or hobby.

Get out of the house for an evening walk, write the book that you are always talking about, research the family tree or take up knitting. If you long for social connection then find a club that interests you and join it.

5. Reach for a glass of water or warming cup of tea before a snack. Often we mistake thirst for hunger. Tea can be a lovely ritual in itself; find a few tempting blends to sip when you feel like munching. If sleep is an issue, then stick to herbal blends without caffeine.

6. If eating has an emotional trigger, try finding a more positive outlet for your emotions. Journaling, exercise, reading an uplifting book, or talking with a trusted friend or professional are great examples of self care that can shift the focus away from food.

Digestive issues induced by overeating can wreak havoc on a good night’s sleep. It’s hard to sleep when you feel bloated and uncomfortable. Let your body shift naturally into a lower gear by having a small balanced snack 3 hours before your regular bedtime. Take a hot bath, put on some relaxing music and drift away. Good Health to You

Mushroom Salad Rolls A filling of mushrooms, bamboo shoots and Thai condiments wrapped in rice paper. Rice paper rounds are available in the Asian section of grocery stores or in specialty Asian stores. If you cannot find shiitake or oyster mushrooms, substitute equal amounts of brown mushrooms.

Mushroom Salad Rolls

Cooking oil 1 tsp.

5 mL Thinly sliced fresh shiitake mushrooms 1 cup 250 mL Thinly sliced fresh oyster mushrooms 1 cup 250 mL Canned shoestring-style bamboo shoots, 1⁄2 cup 125 mL drained 1 Finely chopped onion ⁄4 cup 60 mL 1 Sliced green onion ⁄4 cup 60 mL Finely grated ginger root 2 tsp.

10 mL (or 1⁄2 tsp., 2 mL, ground ginger) Garlic clove, minced 1 1 (or 1⁄4 tsp., 1 mL, powder) Hoisin sauce 2 tbsp.

30 mL Lime juice 1 tbsp.

15 mL Soy sauce 1 tbsp.

15 mL 1 ⁄2 tsp.

2 mL Chili paste (sambal oelek) Rice paper rounds 6 6 (6 inch, 15 cm, diameter) Small butter lettuce leaves 6 6 Heat cooking oil in large frying pan on medium. Add next 7 ingredients. Cook for about 5 minutes, stirring occasionally, until mushrooms release their liquid.

Add next 4 ingredients. Heat and stir for 1 minute. Remove from heat. Let stand for 10 minutes.

Place 1 rice paper round in pie plate or shallow bowl of hot water until just softened. Place on work surface. Place 1 lettuce leaf on round. Spoon about 1/4 cup (60 mL) mushroom mixture over lettuce. Fold sides over filling. Roll up tightly from bottom to enclose filling. Place on plate. Cover with damp paper towel. Repeat with remaining rounds, lettuce and mushroom mixture. Makes 6 rolls.

1 roll: 35 Calories; 1g Total Fat (0.5 g Mono, 0 g Poly, 0 g Sat); 0 mg Cholesterol; 5 g Carbohydrate; trace Fibre; 2 g Protein; 250 mg Sodium

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Reprinted from Vegetarian Recipes© Company's Coming Publishing Limited

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