Peoples Health Magazine Volume 17, Number 7 Until August 7 PDM616

PEOPLES Health Helping People Live Better Lives

SPORTS INJURIES HOW TO TREAT & MANAGE

DIABETIC FOOT CARE SUN AND SENSIBILITY HELPFUL ADVICE ON

REVELSTOKE & SPARWOOD SPOTLIGHT ON

COMPANY’S COMING RECIPE

PEOPLES PHARMACY

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#10, 45955 Yale Rd.

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OMBRELLE SPF15-60 SUNSCREEN Cream, lotion, body milk spray, lip balm or stick.

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PDM 616 Vol. 17 No. 7

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DEPEND Underwear or Bed Protectors Silhouette or Real Fit 10-12's, Protector 8’s

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IBUPROFEN Liquid capsules for rapid relief.

200mg 72's, 400mg 50's or Nighttime 40’s

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TUMS ANTACID Heartburn and upset stomach relief.

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Prices In Effect July 25 - Aug. 7

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Community Owned & Operated Peoples are proud to be community owned and community focused pharmacies. We are committed to the communities that we work and live in.

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Benefibre Fibre Therapy Easy to add powder makes taking fibre easier. 100% natural, taste-free, dissolves completely in beverages and soft foods, and won't thicken.

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Anti-Nauseant Helps prevent and relieve nausea and motion sickness.

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NASACORT Allergy 24HR Multi-symptom nasal allergy relief that’s non-drowsy.

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Electrolyte Helps restore fluids.

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MULTI-PURPOSE SOLUTION Contact lens care.

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POLYSPORIN Antibiotic Eye Drop Pink Eye or Plus Pain.

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SUNKIST Vitamin C Gummies Antioxidant support.

125mg, 60 Gummies

NICORETTE Stop Smoking Aid Helping smokers quit, one craving at a time.

Gum 2-4mg,105’s

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Multivitamin Gummies A complete range of vitamins and minerals.

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GOLD BOND

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Medicated Skin Care Medicated Cream, Anti-Itch, Lotion, Powder or Spray Assorted Selection

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SPECTRO Skin Cleansers Jel or Derm 500mL or Acne Care 170g, 140-500mL

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JAMIESON MULTI 50+

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TROJAN CONDOMS

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10 - 12's H2OLubricant163mL $12.99

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July 2016

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Features & Cover Articles 4 6 TREATING SPORTS INJURIES AND SORE JOINTS

Summertime means more outdoor activities and unfortunately more activity related injuries. Read about tips on treatment and support.

FOOT CARE AND DIABETES

HEALTHY SAVINGS Save on a wide selection of supports and products to help you get back feeling like yourself.

SUN AND SENSIBILITY

Proper foot care is essential if you have diabetes. Helpful advice on maintaining daily foot health.

Skin cancer is a growing concern, so read about possible indications that you are at risk.

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

Brand new feature recipe From Company’s Coming 400-Calorie Slow Cooker

CHIPOTLE CHICKEN LOAF

SAVE AT PEOPLES

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

For Active Living 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.

TREATING SPORTS INJURIES We all want to be active. Our family, friends, Physicians and this writer recommend that regular exercise is good for us. Walking is good, swimming is good and even gardening can be a good form of exercise. However, for most people, it is human nature to push ourselves to go faster and perform better than we are prepared for. This may lead to injuries. It might seem a stretch to call a gardening or walking injury a sports injury, but treatments are essentially the same. This month we shall look at ways to treat sport or exercise related injuries.

The first thing we have to discuss with first aid for any sort of joint injury is immediate or acute treatment. With all joint injuries, sprains and strains, you must remember the phrase R.I.C.E. This stands for Rest, Ice, Comfortable support and Elevation. Rest might seem obvious, but people are tempted to ignore this stage. The overexertion or over-extension of a joint might seem like nothing and you are tempted to carry on. At this point, it would be best to stop what you are doing and take it easy. Further use of the joint or muscle will only lead to further damage and more inflammation later.

The next step is to cool the area. Applying a cold pack or frozen bag of peas will help to reduce swelling, bruising and pain. Do not apply very cold items directly to the skin (place them on top of a cloth) and don't apply for more than ten 4 PEOPLES Health

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Ian Lloyd Pharmacist

minutes at a time. Next step is called comfortable support. It used to be called compression, but wrapping a joint too tight might further aggravate the area. You can wrap the area with a tensor bandage or use a joint brace, as long as it is not too tight. Finally, it is helpful to elevate the injured joint. This might be hard for sore backs, hips or shoulders, but try your best. This will comfort the sore area and try to minimize further injury.

Next is the possibility of wearing a brace over an injured joint. Naturally, your thoughts might conjure up an image of this bulky brace with many buckets and straps.

These types of braces do exist and should be used for more serious injuries. For common injures and sore joints, which are suitable for home treatment, the smaller and more comfortable braces at your local Peoples Pharmacy would work well. I generally don't recommend wearing these braces at all times or to social events, this will reduce the likelihood that you will actually wear them.

Wear them when you are at home and especially when you are sleeping. To be honest, I am currently wearing a wrist brace. I aggravated by wrist playing rugby with my tween on the weekend. Rarely does the brace go on at work.

Why is a joint brace a good idea to wear? The first benefit is that it offers comfortable support to the injured joint. It will not offer a great deal of Continued On Page 11

Your Choice

CSX,OTC or Champion Performance Supports Select Types

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Trusted Counselling

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Elbow or Knee Supports or Knee Sleeve

OTC Professional

The Orthotex Knee Support with stabilizer pad is made from a stretch knit that provides even compression and stabilization. BandIT relieves pain from tennis elbow and carpal tunnel syndrome.

Count on Peoples Pharmacists to take the time to properly counsel you so you can truly benefit from your medication therapy.

Champion Knee, Wrist or Elbow

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Back pain relief.

Platinum, Robaxacet, Extra Strength Robaxacet or Robaxisal, 40’s

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ROBAX BACK PAIN

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ANTISTAX LEG PAIN Helps relieve symptoms related to chronic poor blood flow in legs.

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Deep penetrating therapeutic heat provides pain OFF relief for up to 16 hours.

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Protects cuts while speeding healing.

80 - 100's

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RUB•A535 PAIN RELIEF Fast acting relief.

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NEW SKIN Liquid Bandage Antiseptic bandage helps prevent infection.

Spray 28.5gor Liquid30mL

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NAPROXEN Pain relief that lasts for up to 12 hours.

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JAMIESON BODYGUARD Targeted nutrition.

Joint & Bone 30’s, Bone Builder 30's or Anti-Inflammatory 60's

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ESSENTIEL Epsom Salt Helps relieve pain and muscle cramps.

2kg

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DR. SCHOLL'S Pain Relief Orthotics Clinically proven to reduce pain.

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FLEXITOL HEEL CARE Formulated to hydrate dry, cracked heels and feet or anti-fungal treatment.

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WEBBER NATURALS MSM Nutritional support for inflammatory conditions.

1000mg, 120 + 40’s

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FOOT CARE AND DIABETES If you have diabetes, taking daily care of your feet is vital. Foot problems are more common in people with diabetes, and can become serious health issues. It is extremely important that you inspect your feet on a daily basis.

Diabetes can cause nerve damage (also known as diabetes peripheral neuropathy - DPN) and poor blood flow or circulation to the legs and feet (also known as peripheral arterial disease - PAD). Although diabetic peripheral neuropathy can occur in many places in the body, the most common symptoms are abnormal sensations in the toes and feet, including: • Sharp, shooting pains • Burning • Tingling • A feeling of being pricked with pins • Throbbing • Numbness (not able to properly feel pain, heat, or cold) Diabetic peripheral neuropathy increases the risk for foot ulcers and amputation. Due to nerve damage in their feet and toes, people with diabetes who have diabetic peripheral neuropathy often do not notice minor cuts, sores, or blisters in these areas.

If left untreated, these small wounds can easily become infected, lead to gangrene, and may eventually require amputation of the affected area.

Peripheral arterial disease (PAD) is a term used to classify all non-coronary arterial diseases. It is a buildup of plaque in the walls of arteries, which 6 PEOPLES Health Join us on

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reduces or blocks the flow of blood to your limbs and other organs. PAD is most commonly seen in the legs. People with diabetes are two to four more times likely to have PAD As a result, people with diabetes are less likely to feel a foot injury, such as a blister or cut. Diabetes can make these type of injuries more difficult to heal. Unnoticed and untreated, even small foot injuries can quickly become infected, potentially leading to serious complications. A minor foot injury could become an ulcer or develop into a serious infection. Ulcers can be found on the bottom of your feet, or on the top or bottom of your toes. However, with good foot care, most of these problems can be prevented.

How do you care for your feet?

• Examine your feet daily.

• Check your shoes for any loose objects or rough edges.

• Cutting corns or calluses yourself could lead to infections.

• Get early treatment for any foot problem, even a minor one.

• Use a handheld mirror to inspect your feet.

• Wash your feet in warm (not hot) water, using a mild soap. Don’t soak your feet, as this can dry your skin.

• Pat your skin dry; do not rub. Thoroughly dry your feet, especially between your toes.

• Thoroughly check your feet and between your toes to make sure there are no cuts, Continued On Page 8

Diabetes Support

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Deep penetrating moisturizing heel care cream. Actively restores moisture, even to very dry, cracked, flaky skin.

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webber naturals

Diabetex

Nutritional support and risk reduction for people with type 2 diabetes.

Multi Vitamin 120’s or Sleep Support Chewables 60’s

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Your Peoples Pharmacistcan provide advice on medications and lifestyle tips to help you better manage your diabetes.

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Great taste, no calories.

Packets 100’s or Granular 110g-454g Minis 200’s

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Diabetes Management

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POLYSPORIN Corn or Blister Pads Acts like a second skin to speed healing and relieve pain.5-10’s Heel Crack Cream 75mL $9.99

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LAKOTA Diabetic Foot Pain Cream Natural source pain reliever for nerve pain.

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JAMIESON Supplement Sprays B12 Energy 500mcg, Vitamin D 1000 IU or Melatonin 1mg Sleep, 58mL

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750mg, 90’s

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Foot Care And Diabetes...Continued From Page 6

cracks, ingrown toenails, blisters, etc. Use a hand mirror to see the bottom of your feet, or ask someone else to check them for you.

• Clean cuts or scratches with mild soap and water, and cover with a dry dressing suitable for sensitive skin.

• Cut toenails after bathing, when they are soft.

Trim them straight across, then smooth with a nail file. Avoid cutting into the corners of toes.

• Wear fresh clean socks and well-fitting shoes every day. Whenever possible, wear white socks – if you have a cut or sore, the drainage will be easy to see.

• Ask your doctor to examine your feet during every visit.

What To Do: • Wear well-fitting shoes. They should be supportive, have low heels (less than five centimetres high) and should not rub or pinch.

• Check if your shoes are too narrow and tight.

If you have neuropathy (nerve damage), you

may not notice that your shoes are too tight.

Use this simple test to check: - Stand on a piece of paper in bare feet. (Make sure you're standing and not sitting. You foot changes shape.)

- Trace the outline of your foot.

- Put your shoe on and stand on another piece of paper - Trace the outline of your shoe.

- Compare the tracings.

The shoe should be at least 1/2 inch longer than your longest toe and as wide as your foot.

• Wear socks that do not have seams.

• Wear socks at night if your feet get cold.

• Elevate your feet when you are sitting.

• Wiggle your toes and move your ankles around for a few minutes several times a day to improve blood flow in your feet and legs.

• Exercise regularly to improve circulation.

What Not To Do: • Smoke. Smoking decreases circulation and Continued On Page 10

A big thank you to all the walkers who participated in the first 10 of 15 Peoples Drug Mart Walks for ALS held in 2016. Over $325,000 has been raised for the ALS Society of BC. The owners and staff of Peoples Drug Mart are proud to support the local ALS walks which help raise awareness and funds for people living with ALS.

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Spotlight

On Our Communities

Sparwood Sparwood is situated in the South-Eastern corner of BC. In fact, if you're travelling from the east, Sparwood is the first community in the west (of BC, that is). Sparwood is a family-friendly Rocky Mountain community nestled in the heart of BC's Elk Valley.

Sparwood offers exceptional lifestyle opportunities just out the back door that include world-class skiing, fishing, hiking and hunting or simply spending time in the great outdoors.

The coal mining heritage that Sparwood was founded on makes it one of the world's greatest places to live and is still full of friendly folks and hard working families.

Photo courtesy Province of BC

Photo courtesy Province of BC

Photo courtesy Province of BC

Revelstoke

Photo courtesy Province of BC

Photo courtesy Province of BC

Situated at a strategic crossing of the Columbia River, and bordered by both Mount Revelstoke National Park and Revelstoke Mountain Resort, this Kootenay Rockies city (population: 7,230) is surrounded by the impressive and towering Selkirk and Monashee mountains.

The city was ultimately named in honour of Lord Revelstoke, whose London bank financed the completion of the transcontinental railway.

Revelstoke offers a healthy, active lifestyle that could include skiing, snowmobiling, crosscountry skiing, ski touring and snowshoeing.

The recently expanded Revelstoke Mountain Resort offers excellent snow conditions and the longest vertical in North America.

Photo courtesy Province of BC

$1000 was donated to the Queen Victoria Hospital Foundation. The foundation is using the funds to help purchase: an epidural positioning system, a digital pediatric scale, and an ivNow 6 fluid warmer. Photo: David Lafreniere, Pharmacist & Owner, (left) presenting cheque to Julie Lowe, QVH Administrators and Bill Shuttleworth of the Hospital Foundation 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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Foot Care And Diabetes...Continued From Page 8

healing, and significantly increases the risks of amputation.

• Wear anything tight around your legs, such as tight socks or knee-highs.

• Use over-the-counter medications to treat corns and warts. They are dangerous for people with diabetes.

• Never go barefoot, even indoors. Consider buying a pair of well-fitting shoes that are just for indoors.

• Sit or cross your legs for long periods of time.

Ask your doctor to check your feet during each visit. Your doctor may notice a foot problem you have missed. Take off your shoes and socks while you are waiting for your doctor. This will help remind your doctor to check your feet. Write down any minor problems or questions you may have about foot care, and take this with you when you visit your doctor.

Your doctor should look at your feet during each visit.

Give him a call when you notice problems such as:

- Athlete's foot (cracking between the toes) - Sores or wounds on your feet - Ingrown toenails - Increasing numbness or pain - Calluses - Redness - Blackening of skin - Bunions - Infection - Hammer toes (when the middle joint of toes is permanently bent downward) Get early treatment for foot problems. Call your doctor even for minor foot problems, unless you have already learned from your doctor how to handle these problems. Your doctor may refer you to a podiatrist or orthopedic surgeon if special treatment is needed. A serious problem can develop from what seems like a minor irritation. If a foot problem develops, you need to seek care early. *The contents of this article provides basic information, but is not a substitute for professional medical advice.

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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

support, but just enough to remind you to rest the joint. A good brace will also offer some compression to help keep swelling down. Another reason is that wearing a brace will also help warm the joint. This warmth will increase circulation and help with healing. Perhaps the best reason to wear a brace is to prevent you from re-injuring this joint. If you have a brace on, it is constant reminder to not lift with this arm, balance on that knee or lift that heavy chair. Preventing further injury is very important.

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

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

The other form of pain relievers are those that are rubbed on the skin (topically). These products fall into two main categories, topical NonSteroidal Anti-inflammatory Drugs (NSAIDs) and counter-irritants. Topical NSAIDs will seep through the skin and act similarly to their ‘by mouth’ companions, but generally they tend to act only where they are applied. These topical products are very advantageous if only a specific part of your body hurts, like a shoulder, knee or back. Most of the over the counter topical pain relievers contain a product similar to ASA. One brand of topical pain relief, which I recommend often, contains the NSAID diclofenac. The product is made with a

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.

David Lafreniere

Pharmacist & Owner, Revelstoke

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.

Ranbir Heir

Pharmacist & Owner, Sparwood

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 10 - 45955 Yale Rd.,Chilliwack

Michael Barbary

Pharmacist & Owner, Chilliwack

Ian Lloyd...Continued on Page 13

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Focus On Acid Reflux Get Back To Enjoying Food 10-20% of the western population suffers from acid reflux, a condition that can cause heartburn.

Treatment is typically via lifestyle changes, prescription and over the counter medications like: Heartburn Relief contains an alginate, which is a type of medication that’s particularly effective for relief from acid reflux. This medication works by forming a foaming protective barrier between your stomach and esophagus (throat).

Acid Reducer (Ranitidine) can reduce and control acid for up to 12 hours. It contains a histamine2 blocker that starts reducing stomach acid before it even starts.

Talk to a Peoples Pharmacist about lifestyle changes and medications that can help you manage acid reflux.

Don’t Take Risks On Your Vacation 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 an international destination and they 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

special cream that allows the pain reliever to seep into the skin quickly; this provides rapid pain relief to the applied area. The side effects and warnings for these are similar to oral NSAIDs, but they are not as big a concern because the doses used are much lower. You can also get a much stronger version from your Peoples Pharmacist who specializes in pharmaceutical compounding. Some Peoples Pharmacies may have the facilities to compound these topical pain relievers and other specialized products for you.

So which is better for sore joints: heat or cold?

Well, both. It is generally recommended that cold packs be applied to a muscle or tendon when it is first injured. This helps to reduce swelling. After the first day or so, heat can be applied to help relax muscles and improve circulation. But everyone is different. If something doesn’t feel good, don’t do it. Use whatever feels best to you. If heat helps your back, you can find skin patches that provide long lasting warmth. They work by simply peeling off the backing and apply to the sore spots on your back. Some of these patches can provide heat for up to 16 hours. You can also find patches that provide cooling relief if needed.

Once the sore joint is feeling better, it is now time to stretch the muscles and tendons. This will get them back to their previous range of motion.

It is also a little out of my area of expertise. You should visit with a health care practitioner who specializes in muscle and joint rehabilitation. Massage therapists, physiotherapists and chiropractors are all excellent choices. These professionals will demonstrate proper form and resistance to help heal sore joints and prevent further injury.

Normally, a sprained or strained joint is a temporary nuisance. However, proper treatments is required for a speedy recovery. Don't forget to ask your Peoples Pharmacist for advice on pain relievers and joint braces. Joint braces can help more than you think.

PEOPLES PHARMACISTS Helping People Live Better Lives

We Can Help Reduce Everyday Strain On Your Busy Legs.

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

Troy Clark

Pharmacist & Owner, Nakusp

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.

Purak Patel

Pharmacist & Owner Cloverdale

We Can Help You Take Medications At the Right Time The Med Manager blister pack program takes the guesswork out of knowing when to your daily medications.

This convenient and easy to use blister card is ideal if you are on multiple medications.

Written By Ian Lloyd, Pharmacist & Chartered Herbalist

Jaz Kandola

Pharmacist & Owner, Kelowna

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Darlene Booth

SUN AND SENSIBILITY Having descended from Celtic roots, my fair skin reddens with the first kiss of a sunray. Admittedly, I try to avoid the critical eye of my dermatologist during key summer months should he accuse me of “tanning”. As politically incorrect as tanning has become, I cannot hide away during summertime; it is my favourite time of the year for outdoor activities. There is something about a sunny day that makes just about everything taste better, smell better and feel better. The sun is therapy for my body, mind and spirit and yet the dermatologist would much prefer I only leave the house after dark. Understandably so, I can see his point. The Canadian Cancer Society reports that skin cancer is one of the most common forms of cancer and it is on the rise. But there is some good news. While rates have been steadily increasing over the past couple of decades, studies are also suggesting that a large percentage of skin cancer is actually preventable.

Current research suggests that 80 percent of a person’s UV exposure happens before we are 18. Nearing my sixth decade on this planet, I am in a high risk demographic. Childhood UV exposure has likely already predetermined my fate when it comes to skin cancer. Born in a time when sunscreen had yet to be popularized and kids played outdoors from sun up to sun down, I cannot even count the number of times I was a sunburned mess. Caught early, many skin cancers are curable which infers that regular check ups are advisable especially if you notice any of the following: 1. A rough scaly patch or an open sore that does not heal over within 3 weeks. Sometimes these spots appear reddish and irritated. They may itch, hurt or cause no discomfort at all.

2. A mole that increases in size or changes colour. Generally, a healthy mole will be smaller than 6mm and a consistent colour. That is not to say that a malignant mole won’t start out small. Track changes in moles and have them checked out early.

3. Irregular borders. Any smooth growth with an elevated border, an indented centre or irregular edges could be problematic.

4. Asymmetry. Benign moles are generally symmetrical. If

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

you draw a line through a mole and the two sides are different it could be an early warning sign.

5. Pretty much any change in shape, appearance or texture involving an area of skin is worthy of a professional assessment.

Prevention is truly the key and it does begin in childhood.

A good sunscreen is the first tool in a skin cancer prevention kit. It blocks out the harmful UV rays and should be rated 30 or higher. Apply sunscreen at least 15 minutes before sun exposure and then every 2 hours after. Don’t let the cloudy days fool you, they may filter out the light but the harmful UV rays can still shine through.

UV protective clothing is becoming more popular and would include a wide brimmed hat. Seek out shade between the hours of 10:00 am to 2:00 pm when the UV rays are at their peak strength. To avoid these hours of exposure greatly reduces your risk factors.

Sun protection also works from the inside out. Your skin is a hard working organ that we often take for granted. Build strong armour and a strong immune system by cleaning up the diet and weeding out the poor quality foods. Many chemicals used in modern agriculture are actually carcinogenic substances.

While it is hard to avoid environmental exposure altogether, we can do our absolute best by choosing organic whole foods whenever possible. Also high on my list of dietary priorities are fresh fruits and vegetables. The plant kingdom provides a wide variety of phyto-nutrients and antioxidants that have shown to be effective in cancer prevention.

Moderation is the key in all that we do. We often think that if something is good, then more is better! It is this kind of thinking that throws the body out of balance. The sun is good for us in small amounts; we can’t live without it. This same powerful source that can damage our DNA and increase our risk for skin cancer is also responsible for providing our bodies with essential Vitamin D. Many health professionals agree that 15 to 20 minutes of daily sunshine can do wonders for overall health. So use your common sun sense this summer, seek shade, put on your sunscreen and wear your hat!

Good Health to You!

Chipotle Chicken Loaf By using convenient pre-shredded cheese, jarred salsa and bagged bread crumbs, this family-friendly meatloaf will give you more time to loaf around!.

Large egg, fork-beaten Finely chopped onion Grated light Mexican cheese blend Fine dry bread crumbs Salsa Garlic cloves, minced (or 1/2 tsp., 2 mL, powder) Chili powder Finely chopped chipotle pepper in adobo sauce (see Tip, below) Salt Pepper Lean ground chicken Grated light Mexican cheese blend Lime wedges, for garnish

1 11⁄2 cups 1 cup 1 ⁄2 cup 1 ⁄2 cup 2

1 375 mL| 250 mL 125 mL 125 mL 2

1 tsp.

1 tsp.

5 mL 5 mL

⁄2 tsp. ⁄4 tsp.

2 lbs.

1 ⁄2 cup

2 mL 1 mL 900 g 125 mL

1 1

Chipotle Chicken Loaf

Combine first 10 ingredients in a large bowl.

Add chicken. Mix well. Press into greased 9 x 5 x 3 inch (22 x 12.5 x 7.5 cm) loaf pan.

Place loaf pan in a 6 to 7 quart (6 to 7 L) slow cooker. Cook, covered, on Low for 7 to 8 hours, or on High for 3 1/2 to 4 hours.

Sprinkle second amount of cheese evenly over loaf. Cook, covered, on High for 20 minutes. Remove from slow cooker and let stand for 10 minutes. Cut into slices.

Garnish individual servings with lime wedges. Serves 8.

1 serving: 340 Calories; 20 g Total Fat (0 g Mono, 0 g Poly, 3 g Sat); 85 mg Cholesterol; 11 g Carbohydrate (trace Fibre, 3 g Sugar); 27 g Protein; 590 mg Sodium Tip: Chipotle chili peppers in adobo sauce are smoked jalapeño peppers that are canned in a smoky red sauce. Adobo sauce is not as spicy as the chipotle pepper, but it still packs some heat. Be sure to wash your hands after handling. Store leftover chipotle chili peppers with sauce in airtight container in refrigerator for up to 1 year.

20

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Reprinted from 400-Calorie Slow Cooker Cookbook Company's Coming Publishing Limited

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