Peoples Health Magazine Volume 17, Number 1. Until January 17. PDM601

PEOPLES Health WINTER SUPPLEMENTS

Helping People Live Better Lives

REDUCE YOUR RISK OF CANCER RESOLUTIONS: MAKE IT OR BREAK IT 12 MONTHLY TIPS TO

KITIMAT & NAKUSP SPOTLIGHT ON

COMPANY’S COMING RECIPE

PEOPLES DRUG MART • PEOPLES PHARMACY HOT BUY!

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Helping People Live Better Lives

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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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Everything For A Healthy New Year

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PEOPLES Health

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January 2016

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Features & Cover Articles 4 7

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WINTER SUPPLEMENTS

HEALTHY SAVINGS

To help you survive the winter season, read about the natural supplements that can improve your winter health and wellness.

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

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VITAMIN SAVINGS Sale priced vitamins and supplements for optimal health & wellness.

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MAKE IT OR BREAK IT

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Helpful advice on new year resolutions and tips on being successful.

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THAI TURKEY STEAKS

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

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

12 MONTHLY TIPS TO REDUCE YOUR RISK OF CANCER

Changing habits is easier when you do it gradually. Discover 12 easy to implement monthly tips.

Healthy Choices 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.

WINTER SUPPLEMENTS No other season requires more preparations than winter. We make sure our homes and cars are ready for the cold weather. Heavy coats and mittens are dug out of storage. You give the rock salt container a quick shake to ensure it is full. But how much time do you spend preparing your body for winter? This should be the most important job for winter preparedness, getting your family ready. You can round out your yearly list by stocking up on echinacea, kleenex, skin moisturizer, and zinc lozenges for your health.

Perhaps the most overlooked part of the human body is the skin. It protects us from the elements and takes the most abuse. Our skin has a tendency to get dry in the winter months. There are a few reasons for this. First, heating the house usually makes the air drier. We also tend to take warmer showers and baths to ward off the winter chill.

These, and other factors, can make one's skin dry. If your skin does become dry in the winter, remember to apply moisturizer after you shower or bathe. This will help to keep the moisture in your skin. When choosing a skin cream, pick one that has the fewest number of ingredients and does not contain added perfumes. If your skin gets excessively dry, ask you Peoples Pharmacist to help you choose a cream with extra moisturizers. Another good tip is to lower the water temperature in the shower or bath. You might also want to consider taking an omega-3 fatty acid supplement. Some people find that taking extra fish or flax seed oils can help relieve their dry skin.

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Ian Lloyd Pharmacist

Speaking of dry body parts, what about your eyes? It is common to experience dry eyes in the winter time. Perhaps the reasons for developing dry eyes are warmer houses, dry and cold winds and moving between cold and warm places. When choosing an eye drop look for one that is not medicated. Ask your Peoples Drug Mart Pharmacist to help you find the right, non-medicated eye drop.

Whichever eye drop you choose, remember to discard it 6-8 weeks after opening. After this time, the risk of bacterial contamination is greater and could lead to eye infections. If eye dryness at night is an issue, you might consider using an eye gel or ointment. These thicker preparations offer longer relief of symptoms, but can make your vision a bit blurry. At night this shouldn't be an issue because you will be asleep. Persistent, or painfully, dry eyes should be brought to the attention of your eye doctor.

I haven't forgotten about the curse of winter: colds and flus. Elderberry juice is an often overlooked supplement to help treat colds and flus.

There is early evidence to suggest that elderberry juice can help reduce the duration of flu symptoms.

In one small study, subjects who took 15ml of elderberry extract (Sambucol), four times a day for five days, experienced a reduction in the duration of symptoms by about 56%. Their symptoms were relieved four days earlier compared to those who received a placebo. While the evidence is small, elderberry is relatively inexpensive and safe.

Zinc is an essential mineral with numerous Continued On Page 11

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

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Healthy Sleep Natural support to help Ea. fall and stay asleep.

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peoplesdrugmart.com PEOPLES Health 5

12 MONTHLY TIPS TO REDUCE YOUR RISK OF CANCER Changing habits is easier when you do it gradually. This guide provides 12 simple suggestions for reducing your risk of cancer by eating right and being active.

About 1/3 of all cancers can be prevented by eating well, being active and maintaining a healthy body weight. That’s pretty good. All the advice here is based on current research. Chances are you’ve heard much of it.

Maybe you’ve even tried making these changes in the past. If so, you know that 12 habits is a lot of change to make – when you try it all at once.

Instead, try making the changes gradually. Add one each month, knowing you can’t always be perfect. Use this guide to chart your progress. It could add years to your life.

Month 1 Eat more vegetables.

Enjoying a variety of vegetables and fruit instead of higher-fat, higher-calorie foods helps you have a healthy body weight. This is good because being overweight or obese increases your risk of cancer.

Think of veg and fruit as natural convenience foods.

Bananas, apples and oranges all come in their own packaging and can be eaten on the go. So can most raw vegetables.

Month 2 Eat less red meat and avoid processed meat.

Red meats are beef, pork, lamb and goat. Processed meats include ham, bacon, salami, hot dogs and sausages. If your diet includes processed meat or is 6 PEOPLES Health Join us on

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high in red meat, your risk of colorectal cancer goes up. It also makes it hard to have a healthy body weight, increasing your overall cancer risk.

Month 3 Eats lots of fibre.

Fibre – it’s about more than just your breakfast cereal. Fibre is the part of vegetables, fruit and plants (like whole grains and legumes) that your body cannot digest. It helps your digestive system work well. A high-fibre diet protects against colorectal cancer. It also reduces your risk of many other cancers because it helps you have a healthy body weight.

Month 4 Move more.

Aim for 30 minutes of moderate daily activity that gets your heart going. It reduces your risk of colorectal cancer and may reduce your risk of other types too. You’ll also feel less stressed, more productive and relaxed. Try walking briskly, raking leaves or shovelling snow. Strength activities are important too. They help your muscles and bones stay strong. It could be lifting weights, groceries or your kids (or grandkids) up to bed!

Month 5 Limit alcohol.

Drinking any alcohol – beer, wine or spirits – raises your risk of cancer. The less you drink, the more you reduce your risk. Keep it to less than 1 drink a day for women and less than 2 drinks a day for men.

Continued On Page 8

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peoplesdrugmart.com PEOPLES Health 7

Reducing Cancer Risks....Continued From Page 6

One drink is: • 350 mL (12 oz) bottle of beer (5% alcohol) • 145 mL (5 oz) glass of wine (12% alcohol) • 45 mL (1.5 oz) shot of spirits (40% alcohol) Month 6 Have a healthy body weight.

You’re halfway through your year of change. As you’ve changed your eating habits and started to move more, has your weight started to change for the better? Being overweight or obese increases your risk of cancer. So reducing your weight can reduce your risk. It sounds simple – but ask anyone who’s ever tried. It’s not easy. Try adding one of these tips each week this month.

Month 7 Sit less.

Even if you exercise regularly, sitting for long periods may increase your risk of cancer. Do you work at a desk? You may feel you can’t do much about this risk – but there are ways around it. The

key, again, is to build it into your regular routine.

Month 8 Avoid processed foods as much as possible.

We all end up choosing them now and then.

Processed foods are everywhere! Sure, packaging and processing can help preserve foods and keep them safe to eat, but watch for hidden fat, calories, sugar and salt.

Month 9 Limit Salt and sugar.

Eating too much salt and salty food may increase your risk of stomach cancer. Our bodies need salt but Canadians generally get too much! Eating sugary foods makes it more likely you’ll put on weight, which increases your risk of cancer. Read nutrition labels carefully. You’ll find extra sugar all over, including in some sauces and condiments like ketchup and relish. Salt is nearly everywhere too.

Even breakfast cereals have it.

Continued On Page 10

PEOPLES

Medication Manager We can help you know exactly when to take your daily medications.

Many people today are on more than one medication, and when you combine this with a busy and active life, it can lead to the confusion of properly taking your medications. Medication non-compliance is a serious concern and can be harmful to your health.

Peoples offers a medication compliance program called “Med Manager.” This medication compliance card 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.

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Spotlight

On Our Communities

Kitimat A marvel of nature and industry, Kitimat is the gateway to Western Canada’s Pacific inland coast. Kitimat features a rich tradition of First Nations. Historically populated by Haisla First Nation, today the coast Tsimshian and Kwakiutl people share the valley.

In one day, you can hike Mount Elizabeth and watch an ocean sunset from the top of a mountain or Hospital Beach in town. Spend a few hours cross-country skiing at the Onion Lake Ski Trails then warm up by the woodstove in the chalet. Fish in the ocean during the day; catch some crab and cook it over the fire while fishing the Kitimat River in the evening.

Photo Courtesy Andreas Handl

Photo Courtesy Michele Parsons

Photo Courtesy Tourism Kitimat

Nakusp Flanked by the Selkirk and Monashee mountain ranges, Nakusp is the product of a rich history dating back to the Silvery Slocan mining boom of the 1890s. Today Nakusp is a great place for rejuvenating body and mind, hiking among the cedars, lounging on the beach, soaking in hot springs, or relaxing at a spa.

Winter sports abound in Nakusp. Cross-country ski out your back door to trails at an old rail bed or by the beach, or traverse the groomed trails at Wensley Creek and Nakusp Hot Springs.

It's also a snowshoeing and skidooing paradise while you can go vertical with heli-skiing and downhill skiing at Summit Lake Ski Hill.

Photos courtesy Province of BC

1000 was donated to the Arrow Lakes Hospital Foundation. The Foundation is a non-profit organization that promotes projects and funds purchases that benefit the healthcare field in the Arrow Lakes communities.

Cheque presentation: Joyce Manarin Pharmacy Manager, Bea Anton, Representative from Arrow Lakes Hospital Foundation, and Shannon Huyber, Pharmacist.

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 PEOPLES Health

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Reducing Cancer Risks....Continued From Page

Month 10 Be careful of fat.

High-fat foods can increase weight, and being overweight increases your risk of cancer. Unsaturated fat is a healthier fat. It’s in avocados, nuts, seeds, non-hydrogenated soft margarines and oils like olive oil. Saturated and trans fats are less healthy.

Saturated fats are in animal sources of food, like meat, poultry, butter and cheese, plus tropical oils like coconut, palm and palm kernel. Trans fats are in foods made with or cooked in partially hydrogenated fat.

Month 11 Limit BBQ, broiling and frying.

This suggestion is hard for a lot of us to hear. However, research shows that cooking meat, poultry and fish at high temperatures (by frying, broiling or barbecuing – especially when well done or charred) creates chemicals that may increase your risk of cancer.

Month 12 Be a smart consumer.

Evidence about connections between certain foods and cancer is still emerging. Meaning? Don’t trust all you hear or see. Advertisers are trying to sell you their products just as the media is trying to sell you a story. One study may link a certain food to reducing your risk for cancer, while others don’t.

Bonus Tip: Go back to month one and repeat.

This is general information developed by the Canadian Cancer Society. It is not intended to replace the advice of a qualified healthcare provider. The material in this publication may be copied or reproduced without permission; however, the following citation must be used: Finding Cancer Early: What Women Need to Know. Canadian Cancer Society 2012.

PEOPLES

Medication Review Peoples Medication Review Make sure the medications you're taking are working together for your best health outcome.

The Peoples medication review service was created to ensure medication therapy is appropriate and effective for those taking multiple medications.

A Peoples medication review provides an opportunity for you to sit down one-on-one with your Peoples Pharmacist to help identify and resolve common medication-related issues so you can get the most benefit from your medication. This medication review can help you better understand your medication therapy and ensure that medications are being taken as prescribed so you can achieve your optimal health outcome.

Speak to a Peoples Pharmacist today about scheduling a medication review.

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Ian Lloyd...Continued From Page 4

functions within the body: proper functioning of the immune system, growth, blood clotting, thyroid function, and normal taste perception. Zinc lozenges are also a popular treatment for colds and flus. When taken every two hours, they can reduce the severity and duration of cold symptoms. In another study, patients took one zinc lozenge every two hours for as long as they had cold symptoms.

Each lozenge contained 13.3mg zinc (as zinc gluconate). The zinc group experienced significantly fewer days of coughing, headache, nasal congestion and sore throat. Another study used unflavoured 23mg zinc (gluconate) tablets dissolved under the tongue every two hours. This study also included children under the age of 11. After seven days of treatment, 90% of zinc patient and 49% of placebo patient reported no cold symptoms. Be warned that these lozenges might not taste very good. It is hard to mask the taste of zinc.

There is also evidence that shows that zinc can help prevent colds and flus. In another study involving 50 people, people took 45mg of zinc (gluconate) or a placebo for 1 year. Only 7 people in the zinc group while 35 people in the placebo group experienced an infection that year. Furthermore, people who took zinc had only one infection per year; whereas the people who received placebo had multiple infections over the year. Also only 8 people who took zinc compared to 48 people who took the placebo received antibiotics that year. Another interesting finding was that approximately 35% of the elderly subjects were considered to be zincdeficient.

Yes, Yes, Yes, I know you have heard it all before; you need to take your vitamin D in the winter time.

There is less sunshine, we spend more time indoors, blah, blah, blah.. But this time I have something new: vitamin D can help your immune system.

Recently, Danish researchers determined exactly how vitamin D helps the immune system work. A specialized white blood cell, called a T cell, floats around in your blood looking for foreign invaders.

If they come into contact with a possible disease causing pathogen, these T cells send a signal and they are put into action. What activates them is

Helping People Live Better Lives

We Can Help With Travel Vaccinations.

Make Peoples your first destination for travel health. Most Peoples locations provide convenient on-site vaccination services so you can have a worry free and safe vacation.

Troy Clark

Pharmacist & Owner, Nakusp

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.

Purak Patel

Pharmacist & Owner

We Can Help You Easily Transfer Prescriptions.

Transfer your prescription today simply speak with a member of our pharmacy team and we will take care of the rest.

Vladi Stevanovic

Pharmacist & Owner, Victoria

Ian Lloyd...Continued on Page 13

peoplesdrugmart.com PEOPLES Health 11

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 life’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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Ian Lloyd...Continued From Page 11

vitamin D. Once activated by vitamin D, these T cells begin the process of ridding the body of these infectious agents. However, if there is not enough vitamin D, these cells will not be able to mount this important immune system response.

No article about winter supplements is complete without mentioning ginseng. Perhaps the most popular supplement for preventing colds and flus is a special ginseng extract called Cold-Fx. There are a few good studies which have shown that Cold-Fx can reduce the severity of cold and flu symptoms.

In one study, people who took 400mg of Cold-Fx daily for 4 months had 25% fewer colds and flus.

These same people also had over a 30% reduction in severity and length of their colds or flus. There have been few reported side effects with Cold-Fx use. In theory, ginseng products can interfere with prescription blood thinning medications (warfarin).

Therefore,people who take warfarin should avoid using Cold-Fx. I am a big fan of aromatic oils for cold remedies.

Is there anything more soothing than the pleasantly medicinal aroma of mint or eucalyptus? No winter remedy kit should be without either eucalyptus oil, Friars balsam, Vicks Vaporub or Tiger Balm. They have so many uses. You can put a little Vaporub or Tiger Balm under your nose to help with nasal congestion. Vicks is also great to rub on the chest to help with chest tightness due to colds. Friars balsam and eucalyptus oil are helpful to relieve nasal congestion when dropped into a is bowl of warm water and inhaled. Tiger Balm can help with headaches, rub a small amount on the temples and just above the eye brows. The list goes on and on.

Perhaps the best advice to stay healthy in the winter months is to wash your hands. The next best thing to washing your hands is to have some alcohol based hand sanitizer near by. This is also good advice for any season. Try not to think of winter time as cold, being stuck indoors and having to shovel snow. Put a positive spin on it. There is time to reflect, read a good book, spend time with loved ones (indoors) and you don't have to mow the lawn. That is unless your lawn is in Victoria.

PEOPLES PHARMACISTS Helping People Live Better Lives

We Can Help With Shingles Vaccinations.

About 1 in 3 people will get shingles in their lifetime.

Select Peoples locations offer convenient on-site shingles vaccinations that can prevent or reduce the severity of shingles.

Johanne Chaine

Pharmacist & Owner, Terrace

We Can Help You Quit Smoking.

The B.C. Smoking Cessation Program helps eligible B.C. residents stop smoking by assisting them with the cost of smoking cessation aids such as nicotine replacement therapy products (nicotine gum or patches).

Paul Sherman

Pharmacist & Partner, Kitimat

We Can Help With Trusted Counselling.

Your local Peoples Pharmacist provides personal counselling so you fully understand and benefit from your medication therapy.

Frank Qi

Pharmacist & Owner, Vancouver

Written By Ian Lloyd, Pharmacist & Chartered Herbalist

peoplesdrugmart.com PEOPLES Health 13

Darlene Booth

MAKE IT OR BREAK IT From my heart, I would like to wish everyone a Happy New Year! It seems a tad cliché but I honestly do not know where last year went. 2015 sped by so fast I had yet to commit it to memory. There must be a part of my inner psyche resisting the passage of time; quite recently I gapped out and found myself writing 1999! Shaking my head, it was an opportunity to wonder if this was my brain’s response to chronic sleep depravation or a harbinger of early dementia. Only time will tell but for now I’ll choose door number one, cross my fingers, and learn how to make better use of my snooze button.

Like it or not, 2016 has arrived. While it is neither magical nor mystical, the first day of January still brings with it the hope and promise of a cosmic reboot. Long held ancient traditions used to mark the beginning of the new annual cycle with offerings and promises made to Gods and leaders. Present day resolutions are somewhat more narcissistic in nature. We tend toward making vows to lose weight, save money, exercise more often, quit smoking, be more organized, find the perfect job and a host of other goals aimed at improving how we walk in this world. Trouble is that most often the resolve wanes before the new calendars even hit the discount rack.

It is estimated that only about 8% of resolutions made will actually be successful. Does this mean that for the other 92% we are just greatly lacking in will power? Not really. All the willpower in the world will never be enough if the goal is unrealistic or undefined. If you want to shift gears on resolutions this year the following tips will help ensure you can stay the course: 1. Make it all about you. While it is true that the basis of a good relationship involves plenty of give and take, the motivation to change should not come from somebody else’s need to modify you. Intrinsic motivation is a deep well you can draw from to fuel the process of transformation. But that is not to say you are without external supports; enlist a coach, inform loved ones of your desires and let them be your cheerleaders.

2. Keep it simple and doable. Pick one overarching objective but break it down into manageable chapters. If your goal is to

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

improve your health this year you can set that intention but you will also need a step-by-step plan. While the long-term goal might be feeling better in your body, chapter one could be to connect with a health coach to begin to educate yourself on specific strategies. Chapter two is when you begin to gradually implement change. This way success is measured in achievable increments.

3. Use a journal to record your intention and track your progress. It is a great idea to formulate some sort of mission statement that you can connect with when you need an infusion of motivation. When writing your statement focus on using positive language. For example: “I love waking up and not craving cigarettes anymore” rather than “I hate the way I feel when I smoke”. Feel free to use your creative licence with your journal and let it be a connection to your inner self.

4. Lose the language of perfection and set your inner critic free.

All change takes practice and you will have days when your default will be to resort to the “old” pattern. Instead of focussing on your one bad day and letting that define you, hold fast onto the overall progress you have made and keep going.

This is when you may want to use your mission statement as a flint to reignite the transformational fires that initially motivated you.

5. Celebrate yourself! Nowhere is it written that the process of change is all work and no play. Take your new outlook and colour it with new experiences to support change. A few pounds lost may inspire a new favourite sweater, a love of hiking or taking dance lessons. Play!

My time travel to 1999 was a metaphorical wake up call.

These past 6 years have been very much about going back to school and establishing a new career path. While doing so, my sleep patterns have become compromised. I truly would love to spend some down time indulging my shadow sloth. 2016 is the year I resolve to make vacation planning a priority and chapter one begins with a savings account!

Good Health to You!

Thai Turkey Steaks Both sweet and spicy, as well as creamy and crunchy, this dish offers gorgeous visual elements with a colourful carrot, cucumber and mango topping.

Thai Turkey Steaks

1 Tbsp (15 mL) lime juice 1 tsp (5 mL) sugar 1 ⁄2 cup (125 mL) julienned carrot 1 ⁄2 cup (125 mL) julienned English cucumber 1 ⁄2 cup (125 mL) julienned fresh mango 2 boneless, skinless turkey breast steaks (about 1 inch, 2.5 cm, thick), cut in half 1 Tbsp (15 mL) olive oil salt, sprinkle pepper, sprinkle 1 cup (250 mL) coconut milk 1 tsp (5 mL) Thai green curry paste 3 ⁄4 tsp (4 mL) sugar 1 ⁄4 tsp (1 mL) salt 1 Tbsp (15 mL) lime juice 1 tsp (5 mL) cornstarch 1 ⁄4 cup (60 mL) chopped fresh basil 1 ⁄4 cup (60 mL) chopped fresh cilantro 1 ⁄4 cup (60 mL) coarsely chopped salted peanuts 2 Tbsp (30 mL) flaked coconut Stir first amount of lime juice and sugar together in a bowl until sugar is dissolved. Add next 3 ingredients and toss until coated. Chill.

Brush turkey with olive oil and sprinkle with salt and pepper. Grill on direct medium-high heat for about 4 minutes per side until internal temperature reaches 170°F (75°C). Rotate meat after 2 minutes of cooking to create attractive grill marks.

Remove to a plate. Tent with foil. Let stand for 5 minutes.

Combine next 4 ingredients in a saucepan. Bring to a boil, stirring occasionally.

Stir second amount of lime juice into cornstarch. Stir into curry mixture. Heat and stir until boiling and thickened. Remove from heat.

Stir in 2 Tbsp (30 mL) of basil and 2 Tbsp (30 mL) of cilantro. Spoon onto 4 serving plates, placing steaks over sauce. Stir carrot mixture and spoon over steaks. Sprinkle with remaining basil, cilantro, peanuts and coconut.

1 serving: 360 Calories; 22 g Total Fat (5 g Mono, 2 g Poly, 13 g Sat); 60 mg Cholesterol; 14 g Carbohydrate (2 g Fibre, 7 g Sugar); 28 g Protein; 350 mg Sodium

20

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