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Love Your Heart: Preventing Heart Disease

Heart disease remains one of the leading health challenges facing Canadians today—but the good news is that many risk factors can be prevented or improved with the right knowledge and support. From understanding key health numbers to making simple lifestyle changes, here’s how you can take meaningful steps to protect your heart.

1. Heart Health: Quick Facts

Heart disease is more common than most people realize. Here are a few important insights:

Over 2.6 million Canadians are living with diagnosed heart disease.
Heart disease is Canada’s second leading cause of death, after cancer.
9 in 10 Canadians have at least one risk factor for developing heart disease.
Men are typically diagnosed 10 years earlier than women.
Many risk factors are preventable, and early screening can significantly reduce your risk.

2. Know Your Numbers: Key Indicators for Heart Health

A. Know Your Blood Pressure
High blood pressure is the most common preventable risk factor for heart disease and is linked to nearly half of cases worldwide. Hypertension Canada recommends:1. Use a validated automated blood pressure monitor

Only 45% of online‑sold monitors are validated for accuracy.
90% of monitors sold in community pharmacies, including London Drugs, meet Hypertension Canada’s validation standards.
Your pharmacist can recommend the right device and teach you proper technique.

2. Know your blood pressure target

Most adults should aim for below 130/80 mmHg (2025 Hypertension Canada Guidelines).
Your target may vary based on age, health conditions, and your doctor’s recommendations.
If your readings are consistently high, your healthcare provider may prescribe medications to help manage it.

B. Know Your Sugars (A1C)Your Hemoglobin A1C test shows your average blood sugar over the past 2–3 months.

Targets:

A1C below 6.0% for people without diabetes
A1C 7.0% or lower for most people with diabetes

People with diabetes are 2–4 times more likely to develop heart disease.

Screening:

Adults over 40 should have glucose screening every 3 years.
Those at higher risk may need more frequent tests.

C. Know Your Cholesterol

Cholesterol is essential for many body functions, but too much can contribute to plaque buildup and block blood flow to the heart and brain.

Two types: LDL (“bad”) and HDL (“good”)
Chronic high cholesterol increases the risk of heart attack and stroke
Regular screening begins at age 40, or earlier if you’re high-risk

If medication is needed, your provider may prescribe treatments that reduce cholesterol production or absorption.

3. Know Your Risks: Steps to Lower Heart Disease Risk

Some risk factors can’t be changed, like age or family history—but many can. Here’s what you can focus on:

✓ Eat a balanced, heart‑healthy diet

Follow Canada’s Food Guide
Diets like Mediterranean or DASH help lower heart disease risk

✓ Move your body regularly

Aim for 150 minutes of activity per week
Include muscle‑strengthening exercises
Reduce long periods of sitting

✓ Maintain a healthy weight

Being over‑ or under‑weight increases heart disease risk. Balanced nutrition and movement help you stay within a healthy range.

✓ Prioritize sleep

Poor sleep affects blood pressure, weight, and blood sugar.
Aim for 7–9 hours nightly.

Tips:

Keep your room cool, dark, quiet
Maintain a consistent schedule
Avoid screens before bed

✓ Quit smoking

Smoking damages blood vessels and accelerates plaque buildup. Your London Drugs pharmacist can:

Help identify triggers
Build a personalized quit plan
Provide nicotine replacement and other treatments
Offer ongoing support

✓ Limit alcohol

Health Canada’s guidance states:

No amount of alcohol is risk‑free
More than 3 drinks/week increases cancer risk
More than 7 drinks/week increases heart disease and stroke risk

Reducing intake lowers your risk.

4. Know Your Team

Your heart health journey doesn’t have to be one you take alone. London Drugs pharmacists partner with doctors, specialists, and other healthcare professionals to help you:

Understand your risk factors
Monitor key health numbers
Choose validated health devices
Access medications and treatment options
Stay motivated and supported

Speak with your pharmacist today to learn how we can help you protect your heart and achieve your long-term health goals.

How to Measure Your Blood Pressure at Home Accurately

Stay on top of your heart health by staying on top of your blood pressure. Monitoring at home can be easy, reliable, and incredibly helpful for you and your healthcare team. With the right device and a few simple habits, you can get consistent results that give a true picture of your heart health. Let’s break down how you can measure blood pressure accurately in the comfort of your home!

Below, we break down everything you need to know — from choosing a validated monitor to setting up the perfect testing routine.

Simple Steps for More Accurate Readings

1. Choose the Right Blood Pressure Monitor

Using a validated device is the foundation of accurate home measurements.

Pick an upper‑arm, fully automated monitor
These provide the most reliable readings and are simple to use.

Ask your pharmacist for help selecting a device
They can guide you toward models that fit your needs.

Look for the Hypertension Canada Recommended Equipment Seal
This ensures the monitor meets accuracy standards. You can also browse approved models on the Hypertension Canada website.

2. Make Sure the Cuff Fits Properly

A poorly fitted cuff can lead to inaccurate results.

Check the cuff size
Most devices include a standard medium cuff, but small, large, and extra‑large cuffs are available.

Use the markings on the cuff
They’ll help confirm if the cuff is the right size for your upper arm (not too loose or too tight).

3. Measure Blood Pressure at Consistent Times Each Day

Routine matters — try to take readings at the same time daily.

Every morning:
After using the bathroom, before breakfast, and before taking morning medications.

Every evening:
Either before dinner or a few hours afterward.

Before measuring:
Avoid smoking or tobacco products, eating, or drinking alcohol for at least 30 minutes.
Wait 1 hour after intense exercise.

4. Set Up the Right Testing Environment

Choose a quiet place where you can sit comfortably at a table.

Before you start:

Rest quietly for at least 5 minutes
Do not talk
Sit with your back supported and both feet flat on the floor
Avoid crossing your legs

Prepare your arm:

Rest it on a table, bare (no tight sleeves)
Position the cuff 2–3 cm (1 inch) above your elbow crease
Ensure the tubing runs down the inside of your arm toward the monitor
Some cuffs include a guide to align with the brachial artery
The cuff should allow two fingers to fit snugly beneath the edge
Keep the middle of the cuff at heart level (use a pillow under your arm if needed)

5. Take Your Reading

If you’ve done all the above, then you’re ready to measure blood pressure …

Start your monitor
Press the ON button and remain still.

During measurement:
Breathe normally and avoid talking.

Take two readings
Wait 1 minute between them.

Track your results
Record both readings with date and time, or use a Bluetooth‑enabled monitor with an app for automatic tracking.

Share your results regularly with your healthcare provider.

Blood Pressure Targets

For most adults, the recommended overall target is below 130/80 mmHg, based on the 2025 Hypertension Canada Guidelines.
Ask your healthcare provider what goal is appropriate for you.

Need Help Choosing a Monitor or Measuring Correctly?

Your London Drugs pharmacist can help you pick the right device, explain how to use it, and support you in managing hypertension with medications or lifestyle changes.

Winter Skin Care Tips: How to Protect Dry, Sensitive, and Eczema-Prone Skin

As the year moves on, the weather changes, and our skin care routine must change along with it. Colder weather and drier air can have a significant effect on your skin that may lead to dry, cracked skin and lips. Without proper care, this dryness can cause itching, flaking, and irritation.

The good news? You don’t have to change your entire routine or switch out every skin care product you currently use. A few simple changes can make a big difference. Here are some winter guidelines that will help you adjust your routine to be more in line with what your skin needs in the colder months.

Getting clean

Wash your face morning and night every day and after sweating, but don’t over wash it. Depending on your skin, washing once a day in the evening may be enough. Over-washing can dry out your skin. If your skin feels tight or dry right after you’ve washed your face, it could be a sign that you’re washing it too often or using the wrong product. Choose gentle, fragrance-free cleansers that are designed for the face.

Consider washing your body every other day and only using soap on key areas like groin, underarms, and feet. Limit bathing sessions to 5 to 10 minutes and use warm (not hot) water. Even though your skin is in contact with water, long hot showers and baths can draw moisture out of your skin and wash away natural oils.

Use a moisturizer

When you get out of the bath or shower, gently pat your skin dry and apply moisturizer and other products right away. This is the most effective time for your skin to absorb moisture and seal it in. You can duplicate this effect at other times by applying a thermal water spray before your other products.

Apply any medicated products or sunscreen to the skin first, directly onto clean skin; then apply a moisturizer. This ensures that active ingredients are properly absorbed and not blocked or diluted by the moisturizer.

Consider using a thicker moisturizer during cold weather, if your skin type can tolerate it. Creams, ointments, and oils are generally more moisturizing than lotions, as they form a protective barrier that helps prevent moisture loss.

The Canadian Dermatology Association recommends using moisturizers that contain ingredients such as lactic acid, urea, hyaluronic acid, dimethicone, glycerin, lanolin, mineral oil, petrolatum, or natural oils (e.g., sunflower seed oil or virgin coconut oil). However, for some people, these heavier products can increase the risk of acne breakouts or fungal infections. For help choosing skin care products that are suitable for your skin type, speak with a London Drugs pharmacist or beauty advisor.

Additional tips

Drink plenty of water to keep your body hydrated from the inside out.
Protect skin from cold and wind with a hat, scarf, and gloves.
Use gentle, fragrance-free soaps and cleansers for skin and laundry products.
Wear latex-free gloves for wet work or chemical exposure.
Moisturize hands after every hand wash.
Choose clothing with non-irritating fabrics made from natural fibers such as cotton or silk.
Consider using a humidifier to restore moisture in the air that is lost due to indoor heating.

Is it eczema?

Eczema, also known as atopic dermatitis, is a very common chronic condition that causes itchy, red, dry, or inflamed skin. People who have this condition have patches of very dry or cracked skin on their body that can be extremely itchy, especially at night. Commonly affected areas include the face, neck, inside of the elbows, behind the knees, and on the hands and feet.

Eczema is not contagious. Its cause may be linked to genetic factors (such as family history) or to environmental triggers like weather changes, stress, allergies, or contact with irritants.

Most cases of eczema can be managed with a routine of moisturizing consistently and using medications during flareups. Creams or ointments containing hydrocortisone or betamethasone are commonly applied to the skin to reduce inflammation. Antihistamines or allergy medications may help relieve itching. For severe cases, prescription medications can be used to suppress an overactive immune response and prevent flare-ups.

Expert advice

Speak to your doctor or pharmacist if you have persistent or long-standing dry skin. They can assess whether it may be due to your environment, a side effect from a medication, eczema, or another skin condition and recommend treatments.

In most provinces, pharmacists are now authorized to prescribe medications and treatments for eczema and can offer advice to manage your symptoms.

To learn more about pharmacist prescribing services in your province, visit londondrugs.com/prescribing or speak with a London Drugs pharmacist at any time.

Increase Your Success of Quitting Smoking Once and For All

I am often asked why I became a Certified Tobacco Educator. As a pharmacist with additional specialized training in smoking cessation, my answer is simple: the right support can help in one’s journey for quitting smoking.

I learned that nearly two-thirds of people who smoke want to quit within the next 6 months. The remaining one-third are ready to quit now if they have the right support. Knowing this motivated me to help provide the tools, education, and encouragement to people who need support on their journey.

My top recommendations for being successful when quitting smoking

Support when you need it

Without support, quitting smoking can seem overwhelming for many. Studies show that attempting to quit “cold turkey” with no additional support may only have a 3 to 7% success rate at six months. However, there are proven tools and techniques that can significantly increase your chances of success.

Meeting with a healthcare professional or participating in individual or group counselling can significantly increase your chances of quitting and staying smoke-free. One study suggests that meeting one-on-one with a healthcare professional trained in smoking cessation can triple or quadruple your chances at becoming smoke-free, even without the use of medications.

Medications

Using the right combination of evidence-based products to help you quit smoking can make the process more manageable and increase your chances of success. Your pharmacist or doctor can help you navigate the choices available.

The most common option that people are aware of is Nicotine Replacement Therapy (NRT). NRT includes a variety of dosage forms – such as patches, gum, lozenges, inhalers, and sprays – that are supported by extensive safety data and are approved for use as smoking cessation aids. Other nicotine products like vaping and nicotine pouches may be less harmful than smoking cigarettes, but currently lack sufficient evidence as effective smoking cessation aids. However, speak to your pharmacist to learn what NRT choices are best for you.

Using NRT can double or triple your chances of quitting smoking while helping you change smoking-related habits. One of the most effective approaches is to use a combination of NRT products. This involves using a long-acting nicotine patch to provide a steady level of nicotine throughout the day to control most cravings, along with a fast-acting nicotine option like gum, lozenges, spray, or inhaler to manage strong cravings as they arise.

Be sure to read the package instructions carefully or speak with a pharmacist to ensure proper use of NRT to minimize side effects. For example, nicotine gum is not chewed like regular gum. It should be chewed a few times until the taste is strong, indicating that some nicotine has been released, then rest the gum in your cheek until the taste has faded, then chew it again. Each NRT gum is meant to be used over a 30-minute period. Chewing it faster will release more nicotine and can commonly lead to hiccups or an upset stomach.

Varenicline (Champix®) and bupropion (Zyban®) are oral prescription medications that are usually taken twice a day for smoking cessation. They work by reducing cravings for nicotine or making smoking feel less satisfying. Varenicline has evidence to increase quit success to 27% versus “cold turkey”. I hear many myths around these medications, and your pharmacist is a great person to address your concerns or the information you have heard from friends or online. In many provinces in Canada, pharmacists can also prescribe these effective medications without a visit to a doctor.

Most medications used for quitting smoking are used for 3 to 6 months. Don’t rush it. Smoking has likely been a part of your life for years, if not decades, and making sustainable changes will take time.

Consider the cost of quitting smoking

Quitting smoking can really help your wallet! In Canada, a pack of cigarettes typically costs between $15 and $25, while NRT or prescription options usually range from just $1 to $5 per day.

Additionally, most provinces offer government programs to help cover the cost of NRT, medications, or smoking cessation programs. Many private insurance plans also provide coverage for medications, and some even include counselling sessions. Ask your pharmacist or insurance provider for more information.

Are you ready to quit? Or want to reduce your smoking?

Successfully quitting smoking requires a complete change in your habits and lifestyle, so starting with small changes can help you build momentum.

Even small changes can make a difference to your overall health. Try something and see how it goes!

Tobacco Tracker

Keep track of how many cigarettes you smoke and when you smoke them. This can help you notice patterns and triggers.

Change the habit

If your desire to smoke is linked to a routine, like drinking coffee, try separating the two activities.

Reduce to quit

Try giving up one cigarette at a time. Then gradually decrease the number of cigarettes you smoke per day over a period of time.

Nicotine Replacement Therapy

NRT products can be used to help you reduce your tobacco use even if you haven’t completely quit yet. Experiment with different types and flavours until you find one that works for you. For example, try using a piece of NRT gum to delay your next cigarette.

Remember:
Quitting smoking is not a test of willpower; it is a lifestyle change that requires support and tools to make it last. Your London Drugs pharmacist is a good place to start. We can help you with a personalized Quit Plan and support you with further advice whenever you need it. We’re here to help you on your quit journey.

Written by: Madellyn Pauls, London Drugs Pharmacist and Certified Tobacco Educator in Lethbridge, AB

Are you looking for more tips on quitting smoking from a pharmacist?

Asthma: Not Just a Childhood Condition

Asthma remains a common and often under-recognized respiratory condition, affecting people of all ages. It affects about 4.6 million Canadians, including 900,000 children under 19 years old. In Canada, more than 300 people are diagnosed with asthma every day and about 300 asthma-related deaths are reported annually.

Adults may experience symptoms throughout their lives or develop them for the first time in adulthood. Factors such as exposure to certain fumes, hormonal changes, and obesity may contribute to who develops asthma later in life.

What is asthma?

Asthma is a chronic lung disease that causes inflammation and narrowing of the airways, leading to symptoms such as shortness of breath, chest tightness, coughing, and wheezing. This is known as an asthma exacerbation, or more commonly, an asthma attack.

An asthma attack can last from minutes to days and is a leading cause of hospital visits and missed time from school or work. If left untreated, severe attacks can be life threatening. Although there is no cure for asthma yet, it can be managed with proper treatment.

Asthma attacks can be triggered by allergies such as dust mites, pollen, mold, or pet dander. They may also be caused by smoke, cold air, pollution, chemicals, intense emotions, or exercise.

Who is at risk of asthma?

Researchers have not determined an exact cause of asthma, but there are several risk factors that can lead to the disease. Many patients are first diagnosed in childhood, but it is also common to be diagnosed as an adult.

Some known risk factors for asthma include:

Family history: Kids of parents with asthma are 2.5 to 3 times more likely to have it.
Allergies: Certain allergies that affect the nose and eyes increase asthma risk.
Premature birth: Being born before 36 weeks increases risk of developing asthma later in life.
Childhood lung infections: Certain lung infections at an early age increase risk of asthma.
Occupational exposures: Chemicals, dust, and fumes can cause adult-onset asthma.
Hormones: Women are more prone to asthma after menopause.
Air Quality: Smoking, exhaust fumes, and pollution can trigger asthma.
Obesity: Extra weight around the chest and inflammation can worsen asthma risk.

Exercise-Induced Asthma (EIA)

Some people experience asthma symptoms such as coughing, wheezing, and shortness of breath within 5 to 10 minutes of exercising, forcing them to stop.

Our airways function best with warm, moist air. Typically, air enters our body through the nose where it is warmed and moistened before it reaches the lungs. However, during exercise with heavy breathing, cold and dry air can enter the airways through the mouth which can trigger asthma attacks. Allergens and air pollution can also worsen symptoms in people with asthma.

For those who experience exercise-induced asthma, doctors may prescribe inhalers to use before or during exercise to help open the airways and reduce inflammation. Warming up before exercise, cooling down afterwards, and choosing indoor exercise when its cold outside or if air quality is poor can also help prevent symptoms.

How can we help?

Your London Drugs pharmacist can help identify symptoms consistent with asthma, answer your questions and concerns, and can recommend follow up with a doctor if needed. They can also assist you in managing prescribed medications, teach you how to use inhaled medications correctly, and provide advice on preventing and treating asthma attacks. Ask us about simple to use peak flow meters to monitor how well your lungs are working, or spacer devices to help deliver inhaled medications more effectively to your lungs.

Don’t be left without medication. Talk to your pharmacist if you have run out of medication or if it is expired. They can often conveniently extend or refill your prescription without contacting your doctor.

Older Adults with Diabetes – Tips for Healthy Living

Nearly half of all Canadians who are living with a diagnosis of diabetes are over age 65. Older adults with diabetes may face numerous health challenges. Among these difficulties are movement and balance issues that make it harder to lead an active lifestyle, dietary restrictions that complicate meal planning, and age-related health problems like reduced vision or memory. Combined, these factors present obstacles to managing blood sugar levels and preventing diabetes complications.

The good news is that there are actions older adults and their caregivers can take to create a routine for living a better, healthier life with diabetes.

HEALTHY LIVING TIPS

Although it is important for all those living with diabetes to work with their diabetes care team to create a plan that will help manage the condition, it is especially important for older adults to create an individualized care plan that meets their personal needs. Here are some tips that may help.

Involving your health team:

Visit your doctor regularly to monitor your health and address any health concerns before they become serious. Physical exams, regular lab tests, and education about preventative health strategies will all be part of your care.
Schedule a medication review with your pharmacist once or twice a year to learn about each of your medications and address any problems you may have.
If you have concerns about the costs of your medications, tell your pharmacist. They can help you understand government and insurance coverage or recommend medication changes to your prescriber.
Keep up with recommended vaccines like influenza, COVID-19, pneumococcal, RSV, and shingles. They will reduce your risk of illness and serious complications.
Work with a dietitian to create a customized meal plan that won’t interfere with any health conditions you have or with the medications you take for them.
Get regular dental checkups to prevent problems that can interfere with getting proper nutrition.
Visit an optometrist yearly for a dilated eye exam to monitor your eye health and prevent vision problems.

Being proactive:

Engage in regular physical activity that includes balance, strength training, and cardio exercises to help you be as fit as possible.
Use assistive devices such as walkers or canes to help you be more active if you have problems with balance.
Check your blood glucose level frequently to make sure you are within your goal target range. Alert your doctor right away if your results are out of range.
Watch for hypoglycemia (low blood glucose levels), because this tends to be a greater risk in older adults.
Monitor your blood pressure regularly using an in-store kiosk or home blood pressure device. High blood pressure can affect your heart, eyes, and kidney health.
Perform daily checks on your skin and feet so any problems can be identified and treated early, preventing serious complications.
Get enough sleep. Aim for 7 to 9 hours. This is important for your general health and will help you regulate your blood sugar better.
Attend a diabetes education program. Free sessions are usually included in public health plans. They provide assessment and education to help you manage your diabetes.

Your London Drugs Pharmacists including Certified Diabetes Educators are here to assist you. Ask us if you have questions or concerns about your health. If you need blood glucose testing supplies or other diabetes devices, we can guide you to the right products and help you understand how to use them. Just let us know how we can help.

Respiratory Illnesses & Vaccines: What You Need to Know

As we approach the autumn and winter, it is important to remember that these are the peak seasons for infectious respiratory illnesses, which affect millions of Canadians every year. It’s also the time when people tend to spend more time in doors with friends and relatives, where the bacteria and viruses that causes these diseases spread more easily from person to person.

What are these respiratory illnesses? Common ones include:

Coronavirus disease (COVID-19)
Influenza (the flu)
Pneumococcal disease (including pneumonia)
Respiratory syncytial virus (RSV)

The best way to protect yourself from these infections is to get vaccinated against them. Not only will this help keep you safe and healthy, but if enough people are vaccinated, there will be less chance of the diseases spreading through the community and fewer people will suffer from them.

While anyone who gets one of these respiratory diseases can experience uncomfortable symptoms, some people are at risk of developing serious complications. People in this group include:

Adults age 65 and older
Babies and very young children
Indigenous community members
People with chronic conditions such as COPD and asthma
People living in nursing homes and other chronic care facilities
People with compromised immune systems
Pregnant women

How Vaccines Work

While vaccines don’t completely eliminate the chances of getting an illness, they do reduce your risk. In addition, if you do get the disease after being vaccinated against it, you will be less likely to develop severe complications.

There are a number of vaccines used to immunize against these diseases, and not every vaccine is right for every person, so it is important to consult with your healthcare team about which immunizations you should have. Your doctor or pharmacist can recommend the vaccines for you based on factors such as your age and any health conditions you may have. Some London Drugs pharmacists are also certified to administer the injections conveniently right in the pharmacy.

Vaccine Safety

In recent years there has been a lot of false information circulating about vaccines not being safe. Before a vaccine can be approved for use in Canada, it must be approved for safety, efficacy, and quality according to strict standards established by Health Canada. So, the short answer is: Yes, vaccines are safe. While it is possible to have a reaction to a vaccine, common reactions cause symptoms less severe than the symptoms of the illness the vaccine is preventing.

A vaccine does not cause the illness it is immunizing against. If you develop side effects, it means your immune system is working to create antibodies. Antibodies are protective proteins that attach to foreign substances such as viruses and bacteria remove them from your body.

Once you get vaccinated, it is important to keep a record of which vaccines you have gotten and when you received them. Your London Drugs pharmacists can advise you about what vaccines are right for you and how to track them properly.

While respiratory illnesses are most common in the fall and winter, they can occur at other times of the year as well. Talk to us to make sure you get the right vaccinations at the right times. Protect your lungs, protect yourself, protect your family.