Peoples Health Magazine Volume 16, Number 7. PDM515 Until July 26 by Peoples Drug Mart

PEOPLES Health NOURISHING RELATIONSHIPS

Helping People Live Better Lives

SUPPLEMENTS FOR SENIORS HELPFUL ADVICE ON

SUNBURN THE FACTS ABOUT

ASHCROFT & PENTICTON SPOTLIGHT ON

COMPANY’S COMING RECIPE STUFFED BAKED SALMON

TERRACE

NOW OPEN!

PEOPLES PHARMACY

CLOVERDALE

PEOPLES PHARMACY

PEOPLES DRUG MART • PEOPLES PHARMACY Biomedic Suncare

SPF30-50 Continuous Spray Easy to apply protection against UVA and UVB rays. 177mL

PDM 515 Vol. 16 No. 7

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Works fast to combat joint wear and tear and ease the debilitating complaints of joint pain and inflammation. 30 - 60's

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Prices In Effect July 13 - 26

Summer Health & Wellness

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Helping People Live Better Lives Peoples Pharmacists provide a wide range of health services. Ask about disease state management, on-site vaccinations, and in-depth medication reviews.

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TYLENOL Pain Relief Ultra 80's, Muscle & Body 72's, Back 18's or Body Night 18's

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ICY HOT PAIN RELIEF Patches or Sleeves 3-5â&#x20AC;&#x2122;s Cream 85g $4.99

BIOMEDIC FIBRE THERAPY Psyllium Capsules 160's or Fiber Laxative72 Dose. 114 Dose $12.99

GEORGE'S

Dry Skin Care Daily moisturizing lotion or OFF dry skin cream. Regular Retail 360mL, 90-450g

Footcare All Types

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Biomedic Allergy Relief

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Benadryl Allergy Relief Fast effective relief of major allergy symptoms. 25mg, 36's

NYTOL SLEEP AID

Helps you fall asleep and wake up feeling refreshed. Ea. Extra Strength 20's or Quickgels 16's

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GAVISCON

Long lasting relief for heart burn relief. 60 - 100's, 600mL

POLYSPORIN Eczema Care Anti-Itch Cream 28g, Moisturizing Cream 165mL or Body Wash 295mL

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CANESORAL Convenient oral treatment. Single or Combi Pack

TROJAN CONDOMS Enhance intimacy while providing protection. 10 - 12's

ESSENTIEL Protective Underwear Extra absorbent for increased protection 16 - 20's

TWO WEEK SALE PERIOD - Prices In Effect July 13 - 26 Some advertised products may not be available at select stores

PEOPLES Health

July 2015

Features & Cover Articles 4 7 SUPPLEMENTS FOR SENIORS

HEALTHY SAVINGS

As we age, so do our nutritional needs. Find out the optimal vitamins and supplements for older adults.

VITAMINS & SUPPLEMENTS Sale priced vitamins and supplements for your health & wellness.

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

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

NOURISHING RELATIONSHIPS Darlene Booth provides advice on the core elements that help build a healthy relationship.

STUFFED BAKED SALMON

Brand new feature recipe From Company’s Coming 400-calorie Mains.

SUNBURN Read about the facts behind a sunburn and helpful tips on sun safety.

Healthy Choices Page 7

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.

SUPPLEMENTS FOR SENIORS Unlike fine wine, not all things improve with age. As the body matures, some things do improve. Knowledge, experiences and leadership are qualities that increase with age. However maintenance of the body that showcases these qualities can be a difficult undertaking. It is not for the faint of heart. Many of the health concerns faced by seniors today didnâ&#x20AC;&#x2122;t begin last week. Heart disease develops slowly over years, and the acute symptoms may take dozens of years to show up. An active lifestyle and proper nutrition are the best ways to maintaining a healthy body. Supplements can also assist in keeping our bodies healthy. My favourite supplement for everything and everyone, both young and old, is a good multi-vitamin. If you only do one thing for your health, make sure you take a multi-vitamin. The cost per day is less than most people pay for car insurance and its health benefits are too numerous to mention. I could go on and on about how people who take multivitamins have lower rates of infection, heart disease and cancer, but I wonâ&#x20AC;&#x2122;t. I only have one page to fill. In fact, a study in the Journal of Nutrition found that women who regularly took a multivitamin had a lower risk of developing cardiovascular disease. Sometimes we think of sleep as a trivial matter. However, lack of quality sleep, and its consequences (such as daytime sedation), have a great impact on society. It has been reported that sleepy and/or fatigued drivers are responsible for 4% of the fatal car 4 PEOPLES Health

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Ian Lloyd Pharmacist

crashes and about 20% of the non-fatal car crashes. Seniors often, and even some youngsters, have occasional bouts of insomnia. There are many nonprescription and herbal options to help with sleep at your Peoples Pharmacy. One of the most popular, and effective, natural sleep remedies is melatonin. Melatonin is a hormone that is produced by the pineal gland as the evening approaches.This hormone is produced as light decreases, but is blocked when things become brighter. The role of melatonin is to lower body temperature and chemically produce sleepiness. For some people, melatonin can be very helpful to produce a good nights rest. Melatonin might not be for everyone. You should talk to your doctor or Peoples Pharmacist before starting melatonin. This supplement can interfere with blood thinners, sedatives, antidepressants, and immunosuppressants. Most of us recognize the spice turmeric, it provides the bright yellow colour of curry. However there is also much interest in this root for its medicinal and therapeutic properties. There is some evidence that this member of the ginger family can help treat arthritis, depression, digestive disorders and Alzheimer's disease. One study found that a standardized extract of turmeric was as effective as ibuprofen in treating symptoms of osteoarthritis. However, patients taking anticoagulants should be cautious as this botanical might affect blood clotting. This interest in turmeric started because it's a Continued On Page 11

Trusted Products & Advice

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Glucosamine Chondroitin Double strength support Ea. for joints. 120 + BONUS 24’s

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JAMIESON PROBIOTIC Advanced 4-Strain Help to maintain intestinal balance. 60's

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Calcium Carbonate Essential for maintaining Ea. healthy bones. With Vitamin D. 80’s

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Multisure 50+

Multivitamins for adults 50+ Men’s or Women’s 50+ 60 + BONUS 20’s

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Coenzyme Q10 Support for preventing Ea. migraines. 200mg 60 + 60’s

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JAMIESON Vitamin C or Magnesium A refreshing way to take Vitamin C or Magnesium. 10 Tablets

Medication Reviews

Peoples Pharmacists not only have years of training for medications, but also about the conditions they treat. Talk to a Peoples Pharmacist about your health and wellness.

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WEBBER NATURALS

Omega 3-6-9 90+60’s, Salmon & Fish 150+30, Alaskan Salmon 120+60 or Wild Salmon 120+30

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WEBBER NATURALS Coenzyme Q10 Important for heart health support. 100mg 30 + 30’s

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JAMIESON Digestive Care Healthy bacteria to help aid and manage digestion. 60-100’s

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JAMIESON Vitamin C Immune system support. 500mg, 100 + BONUS 20

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Eye Health Multivitamin Helps against developing Ea. AMD. Time Release 50’s

TWO WEEK SALE PERIOD - Prices In Effect July 13 - 26 Some advertised products may not be available at select stores

SIERRASIL

Joint Formula 14 Reduces inflammation and Ea. the breakdown of cartilage. 180’s

CENTRUM

Multivitamins New Gummies are a great Ea. tasting easy-to-take multi. 90 -120's, Gummies 150’s

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SUNBURN

What Is Sunburn or Solar Erythema Sunburn is a kind of radiation damage done by the sun. It's by far the most common form of radiation damage. While most people know that radiation is dangerous, they voluntarily expose themselves to the harmful ultraviolet (UV) light of the sun on a regular basis. Radiation can provoke cancer, and the popularity of sunbathing has brought a steady climb in new cases of skin cancer and actinic keratosis, a precursor to skin cancer. Actinic keratosis and all types of skin cancer, particularly non-melanoma types (basal and squamous cell cancer), are directly linked to sun exposure. Exposure in early life is especially relevant. Many people get the bulk of their sun exposure during childhood, and it has been shown that even one childhood sunburn increases the risk of developing skin cancer later in life. However, sunburn is not required to damage skin. A tan is also clear evidence of UV skin damage. Sun exposure and sunburn in particular also contribute to photoaging, or the appearance of aging and wrinkled skin. Most of the wrinkles and pigmentation problems seen in the elderly are a direct result of cumulative sun exposure. Skin cancer is the most common form of cancer in Canada. If it weren't for skin cancer, sunburn would be a minor health problem, with only the most extreme cases requiring hospital treatment. 6 PEOPLES Health Join us on

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As it is, any sun or other UV exposure, including a gentle tan, increases the risk of skin cancer. Causes The Sun, like any star, emits vast quantities of energy across a range of wavelengths. The light that's visible to us is only a small fraction of this energy. The human eye can only perceive electromagnetic radiation with wavelengths between 400 and 700 nanometres (nm), which is called visible light. Violet light, at 400 nm wavelength, and red light, at 700 nm, are the upper and lower boundaries of our ability to see radiation. The smaller the wavelength, the higher the frequency, resulting in greater power and damage. Long-wavelength, low-frequency emissions that are beyond the visible spectrum, such as radio waves, are felt to be harmless, although longer wavelengths generally have greater penetrating power (for instance, radio waves pass through things light can't pass through). This is the same as with sound waves you can hear the low, rumbling and thumping parts of the sound from your neighbour's stereo, and not the high notes, but it's the high, shrill notes that can hurt your ears. Much of the energy emitted by the Sun is shorter-wave, more powerful radiation, most of it in the form of ultraviolet (UV) light. UV light's place on the electromagnetic spectrum is immediately above the most energetic form of visible light, which is violet. Continued On Page

Protect Yourself This Summer Biomedic Sunscreen Spray

Protection against both UVA & UVB rays in an easy to apply spray. SPF 30-50, 177mL

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GASTRO OR PEDIATRIC Electrolyte Helps restore fluids. 8 X 4.9g, 1 Litre or 16's

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CHAMPION CSX WRIST WRAP Thumb hole maintains support in position. Easy one-hand application. Suitable for sprains, strains, carpal tunnel or arthritis. *Special order item in some locations

AFTER BITE Insect Bite Treatment Relief for insect bites. Kids, gel or outdoor. 20g

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BAND-AID BANDAGES Plastic or Fabric 80’s, Wet-Flex 45-60's or Advanced 6-10’s

Provides even compression while helping to permit continued activity and preventing re-injury. *Special order item in some locations

Some advertised products may not be available at select stores

Skin Care or First Aid First aid relief for sunEa. burned or injured skin. 115g, 110 - 220mL

Make Peoples Pharmacy your first travel destination. Most locations offer convenient on-site travel vaccinations and medications for healthy travels.

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CSX X731 ELBOW SUPPORT

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Liquid Bandage Antiseptic bandage helps prevent infection. Spray 28.5g or Liquid 30mL

JOHNSON & JOHNSON

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First Aid Kit All purpose kit is ideal for the home, car or outdoors.

CSX KNEE SLEEVE A flexible opening over the kneecap helps maintain its correct position at all times. Special materials wick away moisture. *Special order at some locations

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Sunburn..Continued From Page 6

UV is classified into 3 degrees of energy: UVA, UVB, and UVC. UVC has the shortest wavelength and the most energy, but it doesn't reach the Earth's surface because it's stopped by ozone in the Earth's atmosphere. UVA has the longest wavelength, the least energy, and the most penetrating power of the 3 types. UVB light is between the UVA and UVC in wavelength and energy. Of all the UV light that reaches the Earth, about 95% of it is UVA. Because it has the least energy, it's less likely to burn skin than UVB, but because there's so much UVA, it plays a part in most sunburns. Just as UVA penetrates the atmosphere better than more potent UVB and UVC, it also penetrates deeper into the skin. On a microscopic scale, UVA light is more likely than UVB to penetrate the upper skin layers and be absorbed by the basal skin layer. Although it's 1,000 times less potent than UVB, UVA exposure is believed by many experts to be more relevant to wrinkling and aging of the skin, and possibly to skin cancer. Symptoms and Complications When UV radiation strikes the body, the skin cells react immediately. Specialized cells produce melanin, the body's defense against UV radiation. People with naturally dark skin have more melanin and more melanin-producing cells. When lightskinned people are damaged by UV radiation, these cells produce more of this dark substance, creating a tan. Since they have fewer pigment-producing cells, the total amount of pigment (melanin) is low and thus the protection against further UV light is

poor. So further exposure leads to sunburn and sun damage even if there is some tanning. With higher levels of exposure, there's also an inflammatory reaction. Histamine, the chemical involved in most allergic reactions, is released in the skin, along with other inflammatory substances. Blood flow is increased and the skin turns red and warm to the touch. This occurs during sun exposure, but rapidly fades. It then comes back 2 to 6 hours later, with pain, as a sunburn. Typically, it's at its worst about 12 to 24 hours after sun exposure, and the soreness lasts about 3 days. After 4 to 7 days, the outer layers of skin peel off and the redness fades. Any sunburn is a real burn caused by real heat, delivered over time in tiny packets too small to notice. With extremely high doses, sunburn can result in second-degree burns, with severe blistering of the skin, dehydration, fever, and nausea. Actinic keratosis (AK) is a rough, scaly skin lesion that appears on sun-exposed areas of the skin. AKs are caused by exposure to UV light. They are not cancerous, but may lead to skin cancer if not treated. AKs are usually pink and scaly. Making the Diagnosis People experiencing sunburn often have skin that is red, swollen, or sore to touch. Have a doctor or health care professional look at the sunburn if you notice a rash, itching, or fever, or if blisters appear. Darker skin tones may not appear red; however, people with dark skin can still get a sunburn. Treatment and Prevention There's no quick fix for sunburn. Like any burn, it Continued On Page 10

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Spotlight

On Our Communities

Ashcroft Historic Ashcroft rests in a valley along the steep banks of the Thompson River. Its unique desert setting and rolling hills create a dry, sunny and arid climate. Summers often bring high temperatures and the winters are very mild with very little precipitation falling in the valley throughout the year. Ashcroft is a hiker's paradise all year round with its trails and many nearby provincial parks, but the fall season in particular brings out an assortment of beautiful colours against the brown sagebrush-dotted hills. Mild temperatures last well into late October and sometimes November, perfect for long hikes or short nature-viewing excursions. Photos courtesy Province of BC

Penticton Penticton is ideally located in the heart of wine country in the Okanagan Valley, bordered to the north and south by two beautiful fresh water lakes and surrounded mountains. Penticton is graced by the leafy streets of a well-established city. Downtown and facing Okanagan Beach on Lakeshore Drive, large historic homes reflect the prosperity of Kettle Valley Railway executives. The city has a semi-arid climate and receives more than 2,000 hours of sunshine per year making it ideal for growing almost anything, playing on the more than 20 acres of golden sandy beaches, hiking and biking on trails and skiing fresh powder on blue-bird sunny days in the winter.

Photos courtesy Melissa Barnes/Tourism Penticton

1000 was donated to the Pathways Addiction Resource Centre. Pathways Addiction Resource Centre promotes the well-being of people affected by, or at risk of developing alcohol, drug or related problems in the Penticton area. Cheque presentation, Daryl Meyers, Pathways Addiction Resource Centre receiving cheque from Pharmacist & Store Owner Anthony Rage. 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 Peoples Drug Mart corporate fundraising. peoplesdrugmart.com People First

Sunburn...Continued From Page 8

takes time to heal. ASA*, nonsteroidal anti-inflammatory drugs (NSAIDs), cold water compresses, and cool baths can help with symptoms. Skin hydrating and moisturizing creams may also temporarily relieve pain. Many people believe these can also reduce eventual peeling, but this isn't proven. Butter, an old sunburn remedy, is inappropriate, as it increases the risk of infection. Soap should be kept clear of burned areas as it's an irritant. Anaesthetic sprays or creams should also be avoided unless recommended by a doctor. In extreme cases, with blistering and large areas of second-degree burns, the sunburn victim is admitted to a burn unit at the hospital. Treatment is identical to that received by other burn patients, including steroids and fluid replacement. The best advice for sunburn is to avoid it completely. The recommendations given by public health experts on sun exposure generally consist of this: • Avoid the sun completely between 10 am and 4 pm, when the sun's rays are most intense (you know the sun's rays are most intense when your shadow is shorter than you are).

• Wear sunblock with sun protection factor (SPF) of 30 or higher whenever you are outdoors, and reapply every 2 hours. • Don't rely just on sunblock - clothes and hats provide even better protection. • Don't just worry about the sun in summer - UV exposure is a year-round problem. Snow reflects 80% of UV light, compared to only 20% by sand - that's why skiers get sunburn. If you notice any skin changes, including new growths or moles, see your doctor. In spite of what is known about the risks of sunburn, many Canadians still prefer the look of a "healthy" tan. As an alternative, many self-tanning products are available today that produce the appearance of a tan without the damaging effects of UV rays. *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.

350,000 Canadian kids have taken prescription medications NOT prescribed to them.1

In other words, 12% of Canadian teenagers have admitted to taking opioid prescription drugs (painkillers) to get high, and 70% of them say they stole the pills from home. 2

Bring your unused or expired prescription medications to Peoples Pharmacy for environmentally responsible disposal and help keep your family safe.

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1Source – PDFC estimate 2 Source - CAMH – Ontario Student Drug Use and Health Survey (2013 OSDUHS)

PEOPLES PHARMACISTS

Ian Lloyd...Continued From Page 4

spice unique to South East Asian cooking and this area of the world has a lower incidence of Alzheimer's disease than the rest of the world. There is some interesting evidence that turmeric can, in theory, help protect brain function. It is still a little premature to recommend this spice as a reliable way to prevent or treat Alzheimer's disease. This will not discourage me from enjoying a good curry any chance I can get. Glucosamine (GLS) is helpful to treat the symptoms associated with osteoarthritis. GLS has been shown to help osteoarthritis in the knee, but my customers tell me it also helps their shoulders and back. The recommended dosage for GLS is 500mg three times a day. With this supplement, at least 4-6 weeks of continuous use may be needed to see positive effects. The most common side effect appears to be mild stomach upset. A common question I get asked about GLS, and a similar product called chondroitin, is “which product is better and should they be taken together?” I feel that GLS is a better choice because of its lower cost and equal effectiveness. I usually recommend starting with 500mg of GLS three times a day for at least a month. If after that time, no or little benefit is seen, I recommend adding 400mg of chondroitin three times a day. If a further month produces no results, I don’t recommend continuing use unless the patient feels otherwise. Usually some results are observed within the first two months. Sometimes when a patient stops using GLS and/or chondroitin, after about a week they begin to notice that the stiffness in their joints has increased. In this case, a continuation of GLS/ chondroitin use may be a good idea. What if one day you couldn’t see; or even worse, what if the vision loss was gradual, so you knew it was coming? This is the reality of macular degeneration, the progressive damage of the part of the eye which is responsible for sharp, central vision. After years of wear and tear, seniors often have issues with eye health. There is a supplement that has been shown to help prevent AMD. A high potency

Helping People Live Better Lives

We Are Community Owned & Operated. Being locally owned, the owner operators of Peoples Drug Mart and Peoples Pharmacy take great pride in living in and helping contribute to a healthy community.

NEW PHARMACY Skeena Mall, Terrace

Johanne Chaine

Pharmacist & Owner, Terrace

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 medication. Ask about the medication review service.

Colleen Hogg

Pharmacist &Owner,Quadra Island

We Can Help With Medication Blister Packaging. The Med Manager blister pack program takes the guesswork out of your daily medications. This convenient and easy to use blister card is ideal if you are on multiple medications.

Kenny Kim

Pharmacist, New Westminster

Ian Lloyd...Continued on Page 13

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Focus On Eye Health Multivitamins Helps Reduce the Risk Of AMD There is evidence that improving your diet may also improve the health of your eyes and slow the progression of age-related macular degeneration (AMD), or reduce your risk of developing the disease. By eating a diet rich in antioxidants, omega-3 fatty acids, and lutein and zeaxanthin you will be eating the nutrients thought to be most important for eye health. A study conducted by the Age-Related Eye Disease Study (AREDS) Research Group in the U.S. concluded that patients older than 55 should consider taking a supplement of antioxidants plus zinc. This may help slow the progression of macular degeneration and help maintain healthy vision. Talk to a Peoples Pharmacist about the benefits of eye health multivitamins.

Make Peoples Your First Travel Destination Travelling to an exotic country can be one of lifeâ&#x20AC;&#x2122;s great adventures. But you want to make appropriate travel preparations in order to have a safe and healthy trip. Most Peoples Pharmacists can advise you on the medications, vaccinations and health supplies that you'll need for your trip. Talk to a Peoples Pharmacist about convenient on-site travel vaccinations and medications for a safe and healthy trip.

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PEOPLES PHARMACISTS

Ian Lloyd...Continued From Page 11

multivitamin was shown to help AMD in the National Eye Institute’s Age-Related Eye Disease Study (AREDS). In this large study, people with and without AMD took a multivitamin containing zinc, beta-carotene, vitamin C, and vitamin E. What the researchers found was that there was a risk reduction of 27% for vision loss in people who had advanced AMD, and a risk reduction of 25% for the progression of AMD to a more advanced stage of this disease. In people with no or early AMD there appeared to be no benefit. Two other important supplements for eye health are lutein and zeaxanthin. They are the primary pigments found in the macula and are thought to protect the retina from ultraviolet sunlight. Studies have shown that people with a higher dietary intake of lutein and zeaxanthin, have a lower risk of developing macular degeneration. Ask you eye care specialist or your Peoples Drug Mart Pharmacist if these supplements would be right for you. Ginseng is something people talk about to help increase mental alertness, reduce the effects of stress and increase athletic performance. For some people this supplement can be somewhat energizing. There are several kinds of ginseng; Asian, Canadian and Siberian. If you are mainly looking to increase your energy choose Siberian or Asian. If you want to help cope with stress, you want Canadian ginseng. But ginseng may not be for everyone. The most common side effect with ginseng use is insomnia. Less commonly reported are symptoms of nervousness, increased blood pressure and stomach upset. All of the ginsengs may lower blood glucose and interact with several medications, including blood thinners. It may be best to talk to your Peoples Pharmacist to see if ginseng is right for you. The “Golden Years” can be a glorious time filled with such activities as spoiling grandchildren, travelling and volunteering. It can also be a time of greater health concerns. For young and old, the same general health advice always applies; get lost of rest, eat well, exercise regularly and laugh a lot. Oh! I almost forgot. Don’t forget to take your multivitamin.

Helping People Live Better Lives

We Can Help You Easily Transfer Prescriptions. Transfer your prescriptions today – simply speak with a member of our Pharmacy Team and we’ll take care of the rest.*

NEW PHARMACY 115-6363 168th St.,Cloverdale

Purak Patel

Pharmacist & Owner

*By law, not all prescriptions can be transferred.

We Can Help With Menopausal Hormone Therapy. Select Peoples locations provide menopausal hormone therapy to help people transition through menopause more comfortably. Talk to a Peoples Pharmacist about this health service.

Chris Dreyer

Pharmacist & Owner, Lytton

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.

Louisa Balbi

Pharmacy Manager, Golden

Written By Ian Lloyd, Pharmacist & Chartered Herbalist

peoplesdrugmart.com PEOPLES Health 13

NOURISHING RELATIONSHIPS According to psychologist Abraham Maslow, the intrinsic need for belonging is almost as fundamental to human survival as food or water and we are hardwired to seek connections. Had our early ancestors not succeeded in building community, we would not be here; social isolation would have equated to a shortened lifespan and little likelihood of procreation. Unfortunately, this primal need to connect does not automatically come with a program of discernment. The desire for connection will often override our need for safety which is why it is hard for some individuals to break free from abusive or dysfunctional relationships. Our current media culture of feeding off and creating relational drama and chaos in movies, magazines and on television only serves to fuel confusion. Building and maintaining healthy relationships may not come naturally to everyone, but with practice and awareness, sustaining nourishing relationships can become a reality. One of the greatest gifts a parent can give to an infant is a secure and consistent relational environment. John Bowlby and Mary Ainsworth were early pioneers in developmental psychology who brought Attachment Theory into the child rearing conversation. According to this theory, responding appropriately to an infant's needs will nurture healthy attachment and bonding with caregivers. The quality of this early parent/child nurturing relationship will set the stage for all future relationships. A securely attached infant is more likely to navigate their future with more trust, resiliency, autonomy and self esteem than an infant with insecure attachment. Chances are, your school curriculum did not include a relationships 101 course nor did anyone formally set out to teach you about relationships. Even if you did have exposure to a formal discourse, much of what is learned comes through experience and observing the relationships around us. Parents are the first real teachers but if family dynamics are less than ideal, we look outside our tribe for clues and cues. Consequently, we often acquire relational skills through a process of trial and error. This was certainly true for myself. While I do not consider myself to be an expert in relationships, I have honed a few skills in my years on the planet. The following are some core elements needed for healthy relationships to flourish 1. Be your own best friend. In order to fully show up for another person, you have to honour yourself first. Practice compassion for the

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

perfectly imperfect human that you are. Don't sacrifice your self care at someone else's expense. Learning how to set healthy boundaries around work and play is an essential piece of the work. 2. Be clear. Open, honest communication means not being afraid to initiate a challenging conversation but if emotions are charged, do wait for things to settle before your opening line. Avoid victimization and blame by owning your feelings rather than projecting them. Allow the other person to be heard without judgement. More often than not, clarification can clear the air even if the issue remains a stalemate. 3. Be trustworthy. Make sure your words and your actions align. Transparency and honesty go hand in hand with dependability and loyalty. Nothing can undermine a relationship faster than a trust issue. 4. Be generous. This is less about money and more about your words and actions. Generosity is kind, thoughtful and about going the extra mile without expectation of reward. Do for others as you would have done for you; your example will create a climate ripe for reciprocity. . Be unconditional. To accept another without trying to change them is core to this principle. There will always be differences in how people navigate life. Unconditional regard for another requires empathy, understanding and openness. Diversity should create curiosity not conflict. 6. Be patient. Relationships often break down during trying times because people give up and think the grass will be greener in another pasture. These pivotal challenges can bring people closer together if people cultivate patience and are willing to grow through the process. Some relationships are not meant to last forever and we also have to learn to let go. People move out of our lives for a wide variety of reasons; perhaps they relocate or there is a gradual erosion of fundamental values. When we can embrace that the only thing we can truly count on in life is change, we see this less as failure and more as evolution. It is time to move on. Recognizing when it is time to part ways with another is about having compassion for the human condition and a willingness to embrace impermanence. Good Health to You!

Stuffed Baked Salmon Everyone loves a good stuffed salmon—and there’s plenty of stuffing here! We’ve baked an extra packet of stuffing alongside the salmon to satisfy everyone’s cravings.

Stuffed Baked Salmon

⁄3 cup (75 mL) butter ⁄2 cup (125 mL) chopped celery ⁄2 cup (125 mL) chopped onion

1 1 1

⁄2 cup (125 mL) diced peeled sweet potato

9 cups (2.25 L) cubed whole-wheat bread (1 inch, 2.5 cm, pieces) 2 tsp (10 mL) dried parsley 1 tsp (5 mL) dried thyme 1 tsp (5 mL) lemon pepper 21⁄2–3 lbs (1.1–1.4 kg) whole salmon, pan ready ⁄2 tsp (2 mL) lemon pepper

Melt butter in large frying pan on medium. Add celery and onion. Cook for about 5 minutes, stirring occasionally, until celery is tender-crisp. Add sweet potato. Cook for about 3 minutes, stirring occasionally, until sweet potato starts to soften. Add next 4 ingredients. Remove from heat. Stir until bread is coated. Arrange half of bread mixture on greased foil sheet. Wrap loosely. Stuff remaining bread mixture into fish cavity. Tie with butcher’s string or secure with metal skewers to enclose filling. Sprinkle outside of fish with second amount of lemon pepper. Place on baking sheet lined with greased foil. Place foil-wrapped stuffing on same baking sheet. Bake in 350°F (175°C) oven for about 40 minutes until fish flakes easily when tested with fork. 1 serving: 370 Calories; 18 g Total Fat (4.5 g Mono, 4 g Poly, 6 g Sat); 100 mg Cholesterol; 23 g Carbohydrate (4 g Fibre, 4 g Sugar); 33 g Protein; 380 mg Sodium

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Reprinted from 400-calorie Mains Company's Coming Publishing Limited

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