Peoples Health Magazine February 2016, Volume 17, No. 2 PDM603

PEOPLES Health Helping People Live Better Lives

WOMEN AND HEART DISEASE VITAMIN D?

ARE YOU GETTING ENOUGH

FIGHTING INSOMNIA

HELPFUL ADVICE ON

WEST KELOWNA & UCLUELET SPOTLIGHT ON

COMPANY’S COMING RECIPE

LONSDALE PEOPLES PHARMACY NOW OPEN!

PEOPLES DRUG MART • PEOPLES PHARMACY

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JAMIESON Vitamin D An essential vitamin for overall health.

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BOOST Nutritional Drink Great-tasting nutritional drink or mini-meal.

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Healthy Savings & Selection align Probiotic

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BIOMEDIC Senna Laxative Effective natural source relief of constipation.

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DAYQUIL/NYQUIL Cold & Flu Relief Multi-symptom relief for cold and flu symptoms.

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February 2016

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Features & Cover Articles 4 7 WOMEN AND HEART DISEASE

HEALTH & WELLNESS

Cardiovascular disease (heart disease and stroke) is a leading cause of death for Canadian women, and yet many are not aware of this threat.

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

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SPOTLIGHT ON OUR COMMUNITIES

Sale priced vitamins and supplements for optimal health & wellness.

A look at West Kelowna and Ucluelet, two B.C. communities that Peoples is proud to be a member of.

SAVE ON SUPPLEMENTS

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VITAMIN D – ARE YOU GETTING ENOUGH? Read about the many health and wellness benefits of Vitamin D and discover what are good sources for this important vitamin.

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GARLIC HERB-CRUSTED STEAKS

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

FIGHTING INSOMNIA Insomnia is very common – about 30% to 40% of adults will experience insomnia in any given year.

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.

WOMEN AND HEART DISEASE Many still believe that heart disease primarily affects men and women are unaffected. This is simply not true. Cardiovascular disease is a leading cause of death for Canadian women. Only cancer touches more lives, but not by much. Don't believe me, think about how many women around you are taking medication for high blood pressure. This indicates an increased risk of cardiovascular disease. A notable study in the September 2004 issue of the medical journal Lancet, listed all the modifiable risk factors for heart disease. These include: abnormal lipids, smoking, hypertension, abdominal obesity, consumption of fruits, vegetables and alcohol and regular exercise. In this issue of the Peoples Health Magazine, I shall mention ways to help reduce these risks.

The first, and has the greatest impact, way to reduce your risk of heart disease is to quit smoking. If you do, stop. If others do, tell them to stop. One of the best things the BC Government has done is to sponsor the QuitNow smoking cessation program.

This program provides you with medications, nicotine patches or chewing gum to help you quit. If you call the free HealthLinkBC phone number (8-11), you will be connected with a quit smoking counsellor who can provide an authorization for smoking cessation products. Take this authorization to your local Peoples Pharmacist to get your free supply or nicotine patches or chewing gum. The health benefits of smoking cessation are too numerous to mention, so make that choice today.

The next modifiable risk factor for cardiovascular 4 PEOPLES Health

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Ian Lloyd Pharmacist

disease is abnormal lipids. A better explanation for this is high cholesterol or triglycerides. There are two main types of cholesterol, low-density lipoprotein (LDL) and high-density lipoprotein (HDL). The LDL, or bad cholesterol, carries cholesterol throughout your body to the cells that need it. The problem with LDL, is that if you have too much, it just keeps floating around. After a while, these LDL pieces get smaller and are more likely to enter the walls of blood vessels. Deposits of bad cholesterol particles are called plaques. Eventually, these plaques can build up and narrow the space in blood vessels leading to impaired blood flow. This is referred to as atherosclerosis, which is a major risk factor for heart disease. In contrast HDL, or good cholesterol, travels around your body and picks up extra cholesterol. It then takes the extra cholesterol back to the liver for disposal. Generally, the more 'good' cholesterol you have, the less 'bad' cholesterol is present in your arteries.

There are many great way to help you improve your bodies cholesterol levels. Visit the Peoples Drug Mart website for past issues of this magazine. There is a great article about natural solutions for high cholesterol in the February 2014 issue. Check out www.peoplesdrugmart.com.

Triglycerides are another form of fat that circulates through your body. Your body stores all unused calories into triglycerides to use for energy between meals. The problem with triglycerides is that they are associated with hardening of the blood vessels. You can help your body lower triglycerides Continued On Page 11

Health & Wellness Solutions Jamieson Omega Super Krill

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JAMIESON COQ10 Supports cardiovascular health and brain function.

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JAMIESON Omega-3 Gummies Great tasting alternative to capsules.

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Lifesource Blood Pressure Monitor

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WEBBER NATURALS Coenzyme Q10 For heart health.

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WEBBER NATURALS Omega’s Omega 3-6-9 90+60’s, Wild Alaskan Salmon Oil 120+ 60’s or Omega-3 180+30’s

One-button fully automatic operation that can detect irregular heartbeats. The monitor stores the last 90 readings in memory and also calculates and displays the “average” of the total readings stored in memory. An AC adapter is included.

Deluxe One Step Model UA-767PLUS

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Health & Wellness 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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FIGHTING INSOMNIA Insomnia is a sleep disorder that is characterized by difficulty falling and/or staying asleep. It is one of the most common sleep disorders. Most people will have sleep problems now and then because of temporary stress, worry, or an irregular schedule.

But when you have trouble sleeping for weeks or months, it can lead to health problems. Worrying about it only makes it worse. People with insomnia can feel dissatisfied with their sleep and usually experience one or more of the following: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school.

Insomnia may be characterized based on its duration. Acute insomnia is brief and often happens because of life circumstances (for example, when you can't fall asleep the night before an exam, or after receiving stressful or bad news). Many people may have experienced this type of passing sleep disruption, and it tends to resolve without any treatment.

Chronic insomnia is disrupted sleep that occurs at least three nights per week and lasts at least three months. Chronic insomnia disorders can have many causes. Changes in the environment, unhealthy sleep habits, shift work, other clinical disorders, and certain medications could lead to a long-term pattern of insufficient sleep.

The following tips may help you sleep more soundly and wake up feeling more refreshed. It 6 PEOPLES Health Join us on

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would be best to pick one thing to change, and see if that change affects your sleep. After a week or two, add another change. As you make changes, you might want to use a sleep journal to figure out what things help you to sleep better and what things hinder a good night's sleep. Hopefully, your sleep should improve. If it doesn't, talk to your doctor.

Healthy sleep habits • Avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.

• Get regular daily exercise. Don't exercise within 3 to 4 hours of bedtime, because the activity can make it difficult to get to sleep.

• Go to bed at a set time every night. Wake up at the same time each morning, including weekends, even if you haven't slept well. Sleeping in may give you the additional sleep you crave, but it will throw off the sleep schedule that you are trying to establish.

• Don't go to bed thinking about work or other stressful matters. Keep a notepad by your bed to write down any thoughts or concerns that may keep you up or wake you up during the night.

• Try to not use phones, or tablet devices at bedtime. The light from these devices and the possible problems that can result from checking emails or social media sites can make it difficult to fall asleep.

Continued On Page 8

For Occasional Sleeplessness

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Fighting Insomnia.Continued From Page 6

• Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety.

• Minimize the use of medications that may affect your sleep, such as diuretics and appetite suppressants – if you must take them, don't take them before going to bed.

While In bed • Reserve the bed for sleep. A bit of light reading may help you fall asleep. But if it doesn't, do your reading elsewhere in the house.

• Use earplugs if your partner's snoring keeps you awake. Check your room for noises or other distractions. Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices.

• Keep the room cool and dark. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees.

• If watching the clock makes you anxious about sleep, turn the clock so you can't see it.

• Use a pillow and mattress that are comfortable for you.

• Don't lie in bed awake for too long. If you can't fall asleep, or if you wake up in the middle of the night and can't get back to sleep within 15 minutes or so, get out of bed and go to another room until you feel sleepy.

Food and drink • Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a light snack 45 minutes before bed if you’re still hungry.

• Limit caffeine (coffee, tea, caffeinated pops) during the day, and don't consume any for at least 4 to 6 hours before bedtime.

• Don't drink alcohol late in the evening. Alcohol may help you fall asleep, but drinking alcohol before bed can wake you up later in the night.

If you have trouble sleeping on a regular basis, it's a good idea to review your health and think about whether any underlying medical issues or sleep disorders could be contributing to your sleep problems.

Your Peoples Pharmacist can offer advice on sleep tips, short term sleep medications and natural supplements.

In some cases, the tips above can be taken to improve sleep, while in other cases, it's important to talk to your doctor to figure out a course of action.

A general medical examination and history may provide clues about other conditions, such as depression, anxiety, or arthritis, which may be contributing to or causing insomnia. In addition, blood tests might be ordered to check for underlying medical conditions. You should not simply accept poor sleep as a way of life—talk to your doctor or a sleep specialist for help.

TRUFORM COMPRESSION SOCKS

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THE SUPPORT YOU NEED, THE LOOK YOU WANT Helps counter pressure inside the leg veins to help promote healthy circulation, a reduction in ankle swelling, relief of general fatigue, and reduced leg discomfort. Trouser or Dress Socks Special order at some locations

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Spotlight

On Our Communities

West Kelowna West Kelowna or the Westside (as the locals like to call it) has always been appreciated for its quiet beaches, rolling hills of orchards, and fantastic outdoor activities. The people here are proud of their rich history in agriculture, of the feisty Fur Brigade Traders and of their relationship with the Okanagan People.

The small sleepy town that once was, has grown into a thriving independent municipality that has a ‘rural sophistication’ feel to it with vineyards, wineries, summer concerts, trails, agricultural pursuits, along with shops that offer the familiar comforts of home.

Photo Courtesy City of West Kelowna

Photo Courtesy City of West Kelowna

Photo Courtesy City of West Kelowna

Ucluelet

Photo courtesy District of Ucluelet

Photo courtesy Province of BC

Ucluelet is situated on the edge of the Wild Pacific Ocean. A true west coast working harbour, Ucluelet is a place rich in tradition and natural beauty.

The District of Ucluelet asked community members what made them proud to live in Ukee. Some of the most common responses were: Proud to be able to run along the edge of the world everyday on the Wild Pacific Trail, proud to breathe clean air, proud to be surrounded by wilderness, proud to be able to watch the sunsets that can only be seen from the edge, proud be able to frolic along the beach with my dog all year round and the most resounding answer of all…proud of our strong sense of community.

Photo courtesy District of Ucluelet

$1000 was donated to the Food Bank On The Edge. Food Bank On The Edge co-ordinates donations of food and ensures food is distributed quickly and efficiently to people in need in both Ucluelet and Tofino. The Food Bank is a group of dedicated volunteers committed to keeping the region's food needs met. Mervin Banting, Pharmacist & Partner presenting cheque to Cris Martin, Executive Director, Food Bank On The Edge Society.

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

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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.

Speak to a Peoples Pharmacist today about the convenient and safe Med Manager program.

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Ian Lloyd...Continued From Page 4

a few ways: lose weight, exercise regularly, avoid sugary foods and choose healthier fats. Another good way to help reduce triglycerides is to take an essential fatty acid supplement. Taking 1-5 grams daily of fish oils can help to reduce triglycerides by up to 20%.

Let me discuss the next three related items together, namely hypertension, abdominal obesity and regular exercise. If you think about, they are interlinked. If you don't exercise, your tummy gets bigger and your blood pressure goes up. This might not apply to everyone, but it does highlight the fact that we should all be getting regular exercise. The Canadian Heart and Stroke Foundation recommends that you get 150 minutes of moderate to vigorous exercise per week, in bouts of 10 minutes or more. Moderate exercises raises your heart rate and gets you breathing heavier. I will leave the rest up to you. How can you work 10 minutes of moderate exercise into your day?

Another important thing about blood pressure is monitoring. If you are concerned about your blood pressure, visit your local Peoples Pharmacist to have it checked. Blood pressure readings are expressed as a ratio of your systolic over diastolic pressures. Let's compare your cardiovascular system to a garden hose; they are more similar than you might think.

When your heart contracts it forces blood into your arteries, or when you quickly turn on the faucet water rushes into the hose, causing the pressure to rise. This systolic pressure will normally range from 150-120 mmHg. When you turn off the water supply, or your heart relaxes, the pressure will drop.

This diastolic pressure will normally range from 9580 mmHg. These two readings will provide you with your blood pressure, which is ideally 120/80 mmHg. The ideal blood pressure reading various with your age or medical condition. Check with your doctor or Peoples Pharmacist for more information.

There is a big connection between diet, blood pressure and heart disease. Perhaps the easiest way to lower your blood pressure is to follow the DASH diet plan. The Dietary Approaches to Stopping Hypertension (DASH) diet is one that focuses on eat-

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 will take care of the rest.*

NEW PHARMACY 1200 Lonsdale Avenue North Vancouver

Sam Abouassi

Pharmacist, North Vancouver

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.

Jack Ran

Pharmacy Manager, West Kelowna

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.

Mervin Banting

Pharmacist & Partner, Ucluelet

Ian Lloyd...Continued on Page 13

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Focus On Calcium & Vitamin D Helps Reduce Risk Of Osteoporosis Osteoporosis is a disease that causes bones to lose mass and become thin and brittle. Weaker bones mean there is more risk of breaks, which can result in pain, deformity, and other serious consequences. As people age their bodies start to re-absorb calcium from their bones, leading to some loss in bone density.

Osteoporosis affects about one in four women over the age of 50 and one in eight men over 50.

You can reduce your risk of osteoporosis by quitting smoking, limiting daily alcohol to two beverages or less, reducing caffeine intake and getting enough calcium, getting enough vitamin D, and staying physically active.

Talk to a Peoples Pharmacist about the benefits of calcium and vitamin D supplements.

Going Away For Spring Break?

Some immunizations for international travel require a series of vaccinations that are administered over a 2-3 month period.

Make Peoples Your First Destination For Travel Health Most Peoples locations conveniently administer travel vaccinations on-site. Talk to a People Pharmacist if you're travelling to a tropical destination and discuss the following common illnesses: cholera, hepatitis A, hepatitis B malaria, traveller's diarrhea typhoid fever Talk to a Peoples Pharmacist who can advise you on the medications, vaccinations and health supplies that you'll need for a safe and healthy trip.

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Ian Lloyd...Continued From Page 11

ing more fruits and veggies, while reducing salt intake and meat products. This diet is not really new, Canada's Food Guide has been making the same recommendations for years. However, the Dash diet is getting a lot of scientific attention. Some studies are finding that after following this diet for 30 days, people with hypertension can lower their blood pressure by up to 11mmHg. There are also benefits seen with a lowering of high cholesterol and triglycerides. The little quiz I like to ask people about their fruit and veggie intake is, “When was the last time you ate a piece of fruit?” If you are like most people, you might not remember. To follow the DASH diet, you must eat between 4 to 5 servings of fruit a day.

Alcohol consumption is a tricky recommendation. By no means should you start consuming alcoholic beverages to promote heart health.

However, we are a social animal and libations are a part of the social fabric. The next question is how much and which beverage is best? Current research suggests that for men, three standard drinks a day is the upper limit. For women, that number drops to two drinks a day. One standard drink equals one small bottle of beer or cider (5% ABV), ½ cup of wine or 1.5 ounces of spirits. Which beverage is best? Red wine slightly nudges beer for top spot followed distantly by white wine and spirits. Red wine and beer tend to have more antioxidants than other alcoholic beverages. As always, everything is moderation and enjoy responsibly.

I find it odd that people spend more time maintaining their homes and cars than their body. At a recent health conference, the crowd was asked to name their most important or valuable asset. People replied that it was their house or retirement savings. The presenter questioned why the most valuable asset was not their health. It is the only thing you cannot replace or easily repair. So take care of your body and heart; it does not take much.

Walk 20 minutes a day, get plenty of rest, watch what you eat and take a multi-vitamin. As always, if you have any questions about your health or medications, ask your Peoples Pharmacist.

Written By Ian Lloyd, Pharmacist & Chartered Herbalist

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.

Nick Gandhi

Pharmacist, Port Hardy

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.

Nathan McLean

Pharmacy Manager, Chetwynd

We Can Help Make Your Home Safe With Medication Disposal.

Bring your unused or expired medications to Peoples for environmentally safe disposal. This can help avoid accidental poisonings or potential medication drug abuse.

Ellen Bovair

Pharmacy Manager, Chase

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

VITAMIN D – ARE YOU GETTING ENOUGH? It is my intention to live the best life possible and an important contribution to this plan is to operate from a foundation of optimal health. This practice includes support from both alternative and allopathic health practitioners. It also includes a healthy dose of curiosity and that is where I was operating from when my doctor asked to include testing for Vitamin D levels in an annual check up. She explained that there would be an extra charge for this test so my first reaction was to pass. My wholesome diet includes a daily multi-vitamin and it was the end of a gloriously golden never-ending summer. I had spent the good part of each day outdoors so Vitamin D deficiency was not a prevalent concern. However, she had engaged my inquiring mind so I heard myself saying, “go for it.” How surprised was I when the testing showed my vitamin D levels were deemed less than optimal?

Delving into current research, I discovered that this is not uncommon. According to Statistics Canada, between 32% and 40% of Canadians test for less than optimal vitamin D levels especially in the winter. Other studies report much higher numbers in people living at high latitude and low altitude areas. Inadequate levels of vitamin D are especially a concern for breastfed babies, people over 50, those with darker skin and individuals with chronic health conditions. A deficiency in this vitamin increases risk factors for many conditions including depression, metabolic disorders, skeletal problems, heart disease, cancer, autoimmune disease and cognitive decline.

Vitamin D is called the sunshine vitamin because it is made in the skin when we are exposed to the sun. This is good news for those who live in the warm climates close to the equator but not so wonderful for us Northern folk who spend a great part of the year either indoor or bundled up to keep warm. City dwellers who live in areas where air quality is a concern may also be challenged as air pollution blocks the essential UVB rays needed for vitamin D production. Just how easily your skin can produce this vitamin depends on how much melanin you have.

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Fair skinned people have less melanin than those with darker skin so as little as 15 minutes of daily sun bathing can keep their vitamin D levels healthy. Those with more melanin may need up to 6 times more sunshine for the same benefit.

While it is always best to try to meet our nutritional requirements through dietary sources, as foods naturally high in vitamin D are limited. The best food sources come from certain fish like salmon, snapper, mackerel, herring, trout and other seafood. Sun dried shitake mushrooms are also said to be a rich source and if you aren’t sure if your mushrooms have been dried in the sun, you can leave them on a sunny windowsill to boost their vitamin D content. Think of it like charging a battery. Eggs are another good source and then the next best on the list are fortified dairy products, cereals and orange juice.

Can you see how it might be hard for a person to meet their vitamin D needs through diet alone?

The general recommendation for most Canadians is to take a Vitamin D supplement. Now, before running out and selfdosing, it is always best to check with a health professional first.

Remember that more is not always better and this is especially true for the fat-soluble vitamins like vitamin D. The fat-soluble vitamins are stored in body tissues and can accumulate to adverse levels over time. The good news is that it is highly unlikely you will max out your vitamin D levels from sunshine and food sources. Even with supplementation, it could take a few months of very high doses to reach a toxic level.

Vitamin D comes in two forms; D2 and D3. While both offer benefits, D3 is the more bio available of the two and the same form as what we get from the sun. D3 is also the same form found in fish and cod liver oil. When it comes to supplementation, the general guidelines for the minimum RDA is 400 iu for infants up to 1 year, 600 iu for most adults and 800 iu for adults over 70. If you are deficient, you may need to take higher doses for a period of time to reach optimal levels. Take a supplement or fly south for the winter. Either way, make vitamin D a priority this year and Good Health to You!

Garlic Herb-Crusted Steaks Delicious steaks with a crisp, seasoned topping and tasty Dijon flavour. This special steak dinner is ideal for winter days because it requires the oven.

Garlic Herb-Crusted Steaks

2 tsp (10 mL) cooking oil 1 lb (454 g) beef rib-eye steak, cut into 4 equal portions salt, sprinkle 1/2 tsp (2 mL) pepper 3/4 cup (175 mL) fresh bread crumbs 2 Tbsp (30 mL) grated onion 1 tsp (5 mL) chopped fresh rosemary 1 tsp (5 mL) chopped fresh thyme 2 cloves garlic, minced 4 tsp (20 mL) butter, melted 4 tsp (20 mL) Dijon mustard Heat cooking oil in large frying pan on medium-high. Sprinkle both sides of steaks with salt and pepper. Add to frying pan. Cook for about 2 minutes per side until browned. Transfer to greased wire rack set in large baking sheet with sides. Let stand for 5 minutes.

Combine next 5 ingredients in small bowl. Drizzle with butter. Toss.

Brush tops of steaks with mustard. Press bread crumb mixture onto mustard.

Cook on centre rack in 400°F (200°C) oven for about 15 minutes until internal temperature reaches 160°F (70°C) for medium or until steaks reach desired doneness. Cover loosely with foil. Let stand for 10 minutes before serving.

1 serving: 390 Calories; 24 g Total Fat (11 g Mono, 1.5 g Poly, 10 g Sat); 90 mg Cholesterol; 19 g Carbohydrate (less than 1 g Fibre, less than 1 g Sugar); 26 g Protein; 410 mg Sodium

20

%

400-calorie Mains Cookbook

SAVE

are available at participating

PEOPLES DRUG MART & PEOPLES PHARMACY

gested Off Sug rice Retail P

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

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