Did you make a New Year’s resolution to live healthier and be more physically active this year? Setting a goal for healthy living is often the most popular New Year’s resolution among adults. A 2023 national survey revealed that about 41% of Canadians who made a New Year’s resolution focused on improving their physical health.

The benefits of regular physical activity go far beyond simply building muscles. Exercise can have beneficial effects on your physical, mental, and emotional health. As we age, having an active life becomes more and more important. Especially if you want to keep a high level of mobility well into your 80’s and beyond. Your efforts today will contribute to your wellbeing in the future.

BENEFITS OF EXERCISE

Weight control: Being physically active burns calories. The more intense and/or longer the activity, the more calories you burn.

Mood improvement: Physical activity stimulates brain chemicals that can make you less anxious and more relaxed, leaving you feeling happier.

Sleep booster: Being physically active can help you fall asleep faster and sleep deeper. But don’t exercise too close to bedtime, or you may feel too energized to fall asleep.

Brain function improvement: It can protect memory, reduce the risk of developing dementia, and lower the risk of death from all causes.

Strength, endurance, flexibility, and balance improvements: This can reduce the risk of falls and related injuries.

Re-energize your sex life: In addition to improving your energy level and increasing your confidence in the way you look, regular physical activity may enhance arousal in women and reduce the risk of erectile dysfunction (ED) in men.

Increased socialization: Doing exercise is a great way to meet new people or spend time with friends or family. This time you dedicate yourself to exercise and being with them can also be emotionally rewarding.

Exercise helps prevent or manage many health problems.

These are some of the problems that might interest you:

• Anxiety
• Arthritis
• Certain types of cancer
• Depression
• Falls
• High blood pressure
• Metabolic syndrome
• Stroke
• Type 2 diabetes

If it has been a while since you last exercised, or if you have health concerns or physical injuries, it is a good idea to consult with a doctor before starting your new routine. Start slowly and gradually increase your activity level to reduce the risk of injury.  Finding an activity that you enjoy doing alone or with a friend will keep you motivated.

Be active, be healthy, be happy.

Canadians are fortunate to have lower rates of adults using tobacco than many other countries. In 2022, the Canadian Tobacco and Nicotine Study revealed that 12% of Canadian adults reported smoking versus a 20% worldwide rate. About 4% of Canadian kids 15-19 years old also reported smoking. That’s 3.3 million Canadian adult smokers and about 80,000 high school age kids. If quitting or reducing tobacco is part of your strategy to live healthier, we can help.

Tobacco is available in many forms such as cigarettes, cigars, pipes, e-cigarettes, chewing tobacco, snus, snuff, or dissolvable tobacco. Alternate types of nicotine like vapes or nicotine pouches may be less harmful than smoking cigarettes, but they are not completely without harm to your health.  All are very addictive and can interfere with brain development for kids.

London Drugs pharmacists help patients with their goals by recommending nicotine replacement products, writing prescriptions for smoking cessation medications, and by providing support and guidance along the way. Often your conversation might start with identifying triggers or situations where you are tempted to smoke or vape and devising a plan to avoid temptation.

Provincial smoking cessation programs are available to motivate patients to quit and your London Drugs pharmacists are ready to assist you to reach your goals. Most provinces have government-sponsored programs to improve access and affordability of treatments for their residents. A valid provincial health services card is all that is required to get started.

• BC Smoking Cessation Program
  • Up to 12 weeks of free treatment per calendar year
  • Nicotine replacement products: patches, gum, lozenges
    • Change dosage or product type each month
  • Pharmacist-prescribed medications: bupropion, varenicline
  • Get help quitting tobacco – Province of British Columbia

• AlbertaQuits Program
  • Up to $500 coverage for nicotine replacement products or medications
  • Nicotine replacement products: patches, gum, lozenge, spray
  • Pharmacist-prescribed medications: bupropion, varenicline
  • AlbertaQuits

• Saskatchewan Pharmacy Programs
  • Recommendations for nicotine replacement products
  • Pharmacist-prescribed medications: bupropion, varenicline
  • Counselling sessions to help you succeed
  • Quit Smoking – Pharmacy Association of Saskatchewan

• Manitoba Pharmacy Programs
  • Up to $100 medication subsidy
  • Pharmacist-prescribed medications: bupropion, varenicline
  • Recommendations for nicotine replacement products
  • Quit Smoking With Your Manitoba Pharmacist

If you are considering reducing or quitting tobacco or nicotine products, speak with a London Drugs pharmacist for help.  We can give you the tools to succeed and any support you need along the way.

Important signs & symptoms

Have you ever had a conversation with a health care professional and been confused when they ask you about your signs and symptoms? Not sure of the difference between the two terms? Let us explain. A sign is something that can be seen or measured by another person—such as a high blood pressure reading, or a fever temperature. A symptom, on the other hand, is something that is detected only by the person who experiences it—such as ringing in the ears, dizziness, or pain.

Symptoms fall into three categories:

• Remitting: symptoms that improve or go away completely
• Relapsing: symptoms that go away for a while but then return
• Chronic: symptoms that last for a long time

Some people see a healthcare provider when they first notice a sign or symptom. Others may wait some time or try to solve it by themselves. However, some health issues do require medical attention and not getting help quickly might complicate the treatment. Think of a small cavity, which a dentist can treat and should have no complications. But if left untreated an infection might set in, and root canal could become the only solution. So, don’t wait, if you think something might be wrong, consult a health professional to find out what your next steps should be.

Important symptoms to watch out for:

Some symptoms may point to a problem that could be more serious, so it’s important to know what they are and what they can point to. If you experience any of the following symptoms, you should not wait to seek medical attention.

• Unexplained weight loss: A loss of more than 5% of your body weight without explanation like a change in diet or exercise level, could be the result of a serious underlying health condition.
• Swelling of the legs without an injury: If your legs swell when you haven’t injured them, it could be due to something as simple as sitting too much or standing for too long, but it could also be due to something more serious, such an issue with your veins or kidney disease.
• Chest pain: Pain in your chest or upper abdomen could signal a problem with your heart, lungs, or musculoskeletal system. Also, pain that extends to your jaw or upper back may be symptoms of a heart attack and requires immediate medical attention.
• Unusual bleeding: If you notice blood where it should not appear—such as in your urine or in a bowel movement, when you vomit, or when you cough. There are a number of conditions that could cause this so do not wait to get medical attention.
• Sores or wounds that don’t heal: Any sore or wound on your skin that doesn’t heal within three months or one that continues to reappear could signal an infection or diabetes.
• Weakness, numbness, tingling, facial droop: If you experience this combination of symptoms, you could be suffering from a stroke. Seek medical help immediately.
• Difficulty breathing or shortness of breath: Shortness of breath could indicate asthma but could also be caused by something more serious like an issue related to your heart or blood clots. If your normal breathing pattern changes, it could signal a significant problem. For example, do you get short of breath easily when you climb a flight of stairs, or do you wake up in the middle of the night coughing and gasping for air? If yes, you need to see a doctor.

Know your body

Pay attention to your body and learn to recognize when something unusual is happening, because it could be a sign or symptom of a more serious health issue. It is helpful before talking to your pharmacist, doctor, or other healthcare professional, to write down some details of what you are experiencing.

Consider these questions: When did the symptoms first start? Have you experienced these symptoms before? Have you consulted a doctor about this in the past? Have you tried anything that helped or didn’t help? Then call or visit your local London Drugs pharmacist. We can help you decide what the next steps are and may recommend or prescribe treatments for many common symptoms as well. However, if you are experiencing any serious symptoms, be sure to call 911 or seek immediate medical attention.

Our weather changes throughout the year, and this can affect how our skin responds to both the air temperature and the amount of moisture in the air. Therefore, our skin care routine and the products we use must change, too. What works well during the summer months may not work well in the winter. Are you prepared for the coming winter months?

How winter affects our skin

As we move through the year, it is important to make sure our skin care routine fits with the conditions of each season.  We should be aware of how cold temperatures and dry winter air affect our skin, that harsh winter winds can strip away moisture from our skin, and how snow and ice can increase damage from the sun’s harmful UVB rays.

While it isn’t necessary to change every product we use each season, it is important to understand what effects winter weather can have on our skin and what we can do to protect our skin when it is more vulnerable. Studies have shown that colder temperatures in the winter and the decreased amount of moisture in the air cause our skin to become drier, itchier, and more easily irritated. Additionally, the increased use of indoor heaters and fireplaces can cause our skin to lose even more moisture. Our body tries to protect itself from these changes by increasing the thickness of the top layer of our skin to reduce the amount of water loss. In addition, when we are exposed to extreme cold temperatures, the blood vessels in our skin constrict, which can reduce the amount of oxygen in our skin.

While many people associate winter weather with problems such as coughs and colds, often the first place we notice the effect that cold weather has on our bodies is on our skin. Dry, chapped lips and cracked skin on exposed areas such as our hands and fingers can occur very quickly during the winter. While dry skin can vary significantly in how it affects people, common signs include cracks, flaking, itching, redness, rough patches, stinging, and being especially sensitive to touch.

Keeping skin hydrated is essential in preventing dry skin damage. Fortunately, there are steps we can take to protect our skin from these harsh winter conditions. Here are some suggestions:

• Adding moisture to your indoor air with a humidifier can help.
• Choose gentle, fragrance-free cleansers and moisturizers that don’t contain harsh chemicals.
• Using an ointment or a cream to moisturize your skin is often a better choice than a lotion, because these thicker products can be more effective and less irritating.
• Limit showers and baths to less than 15 minutes, wash in warm not hot water, and moisturize your body immediately after washing to keep the moisture on your skin.
• Wear sunscreen all year long, even in winter. Snow and ice can cause the sun’s rays to reflect back on your skin, hitting it from additional directions.
• Don’t forget to moisturize your lips.

If you need help selecting appropriate products or understanding how to use them, speak with our London Drugs Pharmacists. Or if shopping in the cosmetics department, ask one of our Beauty Advisors for assistance. We are here to help you.

With the holiday season right around the corner, for many people that means parties, festive dinners, and more rich food, caffeine, and alcohol than they normally consume. Then, after all the celebrating, many people relax on the couch—and that creates the perfect recipe for heartburn and indigestion. Heartburn (sometimes called GERD or gastroesophageal reflux disease) is a burning sensation in the chest that occurs when stomach acid flows back up the esophagus, the tube that carries food to the stomach. Indigestion (also known as dyspepsia) refers to a cluster of symptoms that occur together, causing pain in the upper abdomen, an uncomfortable feeling after eating, or feeling full after not eating much. Fortunately, with a little planning you can prevent these problems from spoiling your holiday.

Heartburn

Heartburn can result from a number of factors including stress levels, the type and amount of food you eat, the quantity of alcoholic beverages consumed, and even lying down too soon after eating.

If you are prone to heartburn, try the following tips:

• Avoid spicy foods, foods that are fatty and fried, mustard, tomato products, citrus fruits, peppermint, chocolate, and other foods that you notice trigger your heartburn symptoms.
• When you are thirsty, choose water and avoid (or at least limit) alcohol, liquids that contain caffeine, and fizzy beverages such as soda pop.
• Pay attention to portion sizes. Eat smaller amounts spaced apart rather than filling a large plate with food and eating it all at once. This will help prevent stomach acid from building up and flowing back up into your esophagus.
• Don’t nap right after eating. Lying down soon after eating can increase heartburn symptoms.
• Try to eat at least two or three hours before bedtime, and elevate the head of your bed 15 to 20 cm (6 to 8 inches) to prevent stomach acid from flowing back up. Simply piling up pillows under your head is not enough. It is important to actually raise up the top of the bed frame.
• Ask your London Drugs pharmacist for help. We can check if your other medications might be causing your symptoms. We can also recommend or prescribe medications to prevent and treat your heartburn or upset stomach, too.

Indigestion

Indigestion is the name for a type of upset stomach that causes a variety of symptoms in your upper abdomen. Each person who experiences indigestion may have slightly different symptoms, but common ones include:

• Feeling full after eating only a small portion of your meal.
• A feeling of uncomfortable fullness that lasts longer than it should after a meal.
• Mild to severe pain or a burning sensation in the area between the bottom of the breastbone and the bellybutton.
• Nausea, the feeling that you need to vomit.
• Less common symptoms include belching and actually vomiting.

The steps that can help prevent heartburn can also help prevent indigestion. It can also help to wear loose clothing around your middle.

There are medications available to relieve indigestion. Some are available over the counter, but others require a prescription. These include antacids, H2-receptor antagonists (H2-RAs), proton pump inhibitors (PPIs), or Helicobacter pylori therapy antacids, H2-receptor antagonists (H2-RAs), proton pump inhibitors (PPIs), or Helicobacter pylori therapy.

During these busy holiday times you do not have to line up for a walk-in clinic or wait for a family doctor appointment.  Visit your local London Drugs pharmacist to assess your symptoms. Your pharmacist can offer tips for prevention, recommend non-prescription treatments, write prescriptions for medications, or refer you to a doctor for further follow-up if your symptoms are unusual or more serious.

For more information about what pharmacist prescribing services are available in your province, visit https://pharmacy.londondrugs.com/pharmacy-services/pharmacist-prescribing-services.

And remember, your London Drugs pharmacists are always happy to answer your questions.

GLP-1 agonists & diabetes

Some people with type 2 diabetes can manage their condition and reach their target blood glucose levels through healthy eating and being physically active, but most also need either insulin or other medications to help lower their blood glucose to their target levels.

The first medication doctors often prescribe to control blood glucose, along with healthy lifestyle habits, is metformin. But for some people metformin does not work well enough to lower their blood sugar, or they are not able to take it because of side effects or other reasons.

Among the categories of other glucose-lowering medications for type 2 diabetes are GLP-1 agonists, also known as glucagon-like peptide-1 receptor agonists, and these drugs differ in the way they are administered, including a daily oral tablet, a daily injection, or a weekly injection. Examples you may have heard of for diabetes management in Canada are semaglutide (Ozempic®, Rybelsus®), dulaglutide (Trulicity®), tirzepatide (Mounjaro®), or liraglutide (Victoza®). There are also GLP-1 agonist products available in Canada that are designed specifically for weight loss, including liraglutide (Saxenda®) and semaglutide (Wegovy®).

GLP-1 agonists generally work by increasing your body’s response to blood sugar in the foods you eat. They affect two hormones created in your pancreas. They increase insulin release (a hormone that helps lower blood glucose by moving it out of your blood stream and into your cells to be used for energy), and they decrease glucagon release (a hormone that raises blood sugar). These medications also slow the emptying of your stomach into your intestines, so you feel full longer, less glucose is released from the foods you eat, and your appetite is suppressed.

Drugs in this category have gained a lot of attention, because of their side effect of relatively fast weight loss. Some sources claim up to 20% body weight loss per year. But all medications have potential side effects. Read on to learn more.

WHO SHOULD TAKE GLP-1 AGONISTS?

The decision about which diabetes medications are best for you depends on a number of factors, including your blood glucose readings, your symptoms, and other health problems you may have.

While GLP-1 agonists are generally considered safe and effective, they are not right for everyone. Your doctor may recommend a GLP-1 agonist for you if:

• Metformin isn’t reducing your blood glucose level enough, or if it unsafe for you to use it.
• Your A1C level is higher than your target level.
• You haven’t reached your A1C goal (a measure of your three-month average blood sugar level)

and you have additional health conditions such as atherosclerosis (a buildup of fats, cholesterol, and other substances on your artery walls), heart failure, or kidney disease.

BENEFITS AND SIDE EFFECTS

Like all medications, GLP-1 agonists can have both benefits and side effects. In addition to helping you manage your blood glucose, they may:

• Help you lose weight, which can help you manage your blood glucose
• Reduce your risk of heart disease and kidney disease
• Lower your blood pressure
• Improve the levels of cholesterol and triglyceride in your blood
• Improve fatty liver disease
• Delay the progression of diabetes-related nephropathy (nerve damage)

When you begin the medication or your dose increases, the most common side effects are mild to moderate nausea, diarrhea, constipation, abdominal pain, or vomiting. Starting on a low dose and increasing slowly can help with this. Other side effects may include dizziness, headache, indigestion, and infections. Some rare, but serious, side effects are also possible, such as inflammation of your pancreas, vision changes, hypoglycemia (low blood sugar), kidney problems, gallbladder problems, possible thyroid tumours, or serious allergic reactions.

Taking other diabetes medications along with a GLP-1 agonist may raise your risk of hypoglycemia. It is important to understand that the weight loss effects are usually only sustained while taking the medication, and the weight can return when the medication is stopped.

While taking a GLP-1 agonist, you should see your healthcare provider regularly to assess how well the medication is working. You should also contact your provider if you:

• Develop bothersome symptoms
• Don’t think it is working to manage your diabetes
• Are thinking about stopping the medication
• Become pregnant or are thinking about getting pregnant

ARE GLP-1 AGONIST MEDICATIONS RIGHT FOR YOU?

Managing diabetes is not a one-size-fits-all plan. Treatment will vary from person to person depending on many factors. If you are considering a GLP-1 agonist medication, like Ozempic, you may want to discuss the following with your healthcare team:

• How close am I to reaching my A1c goal? Could a GLP-1 agonist help me meet that goal?
• How does a GLP-1 agonist differ from the medicines I am currently taking to manage my diabetes?
• What kind of benefits and side effects can I expect?
• What dosage form is right for me? Injection or tablets? Weekly or daily?
• Am I covered on a provincial or private insurance plan for this type of medication?

If you have any questions about managing your diabetes or about any of the medicines you take, your London Drugs pharmacists are available to guide you.

If you’ve ever travelled to a distant country, chances are you suffered from jet lag. Jet lag makes it hard to sleep when traveling across time zones, especially when going east. The more time zones you cross, the worse jet lag can be. Everyone has an internal body clock that keeps track of day and night. When this clock doesn’t match your destination time, you might feel sleepy during the day or have trouble sleeping at night. This is jet lag.

Studies show that about 70% of international travelers experience jet lag either “fairly often” or “always”. While there’s no clear link between gender and age, older adults might have fewer problems with jet lag. Several treatments can help people adjust faster to their destination time; these are listed below.

1. Melatonin – This natural sleep aid is available over the counter. A dose of 3mg to 5mg taken 30 minutes before bed usually works well, and regular tablets might work better than slow-release ones. You can take it for up to 5 days after arrival. While it has few side effects, check with a doctor before giving it to anyone under 18 years old. Consult with a pharmacist to make sure it is safe for you if you take other medications or have medical conditions.
2. Prescription drugs – While sleep medications are available, we don’t recommend them for most people. They can cause daytime drowsiness, be addictive, and affect memory.
3. Light therapy – This helps you feel more awake. You can spend time outdoors in bright sunlight or use a light box (SAD Light). For light boxes, 3000-5000 lux is usually enough. Natural sunlight is usually over 10,000 lux.
4. Caffeine, either in tablets or coffee, can help an adult stay awake when needed. Check with a pharmacist to determine if caffeine tablets are safe for you, especially if you take other medications or have medical conditions.

Here are some tips to manage jet lag.  Mobile apps can also help you time these treatments.

• Try to eat meals at local times, like having dinner at night in your new time zone. Avoid exercise right before bedtime.
• For trips less than 3 days, there isn’t much time to adjust. You might want to stay on your home time instead of changing to the local time, but this isn’t always possible if there is a large time difference.
• For trips longer than 3 days, try to stay awake and sleep at specific times. For example, if you are:
  • Flying East up to seven time zones (like Vancouver to London), try getting up one hour earlier and going to bed one hour earlier each day, starting 3 days before leaving. After arrival, take melatonin 30 minutes before bedtime. Speak to a pharmacist or doctor to make sure melatonin is safe for you.
  • Flying east more than seven time zones (like Vancouver to Paris), seek morning light at your destination and avoid bright light in late afternoon or evening for the first few days.
  • Flying west, try to stay awake using bright light until bedtime, but no later than 11pm. Melatonin isn’t usually needed unless you cross more than 12 time zones (like Vancouver to Mumbai).

If you use insulin, you might need to adjust your mealtime and bedtime doses. This depends on your type of insulin. Talk to your doctor or diabetes educator about this. Remember to check your blood sugar levels more often, as your diet will likely change while traveling.

Before starting any new medication or supplement, even if it’s natural, consult your doctor or pharmacist to ensure the product and dosage are safe and suitable for you. You can also reach out to your London Drugs pharmacist by phone if you have any questions while you’re away.

Enjoy your trip!

1. Diabetes Canada. (n.d.). Air travel. Retrieved November 17, 2024, from https://www.diabetes.ca/learn-about-diabetes/your-rights/air-travel

2. Cathy A. Goldstein. MD. (n.d.). Jet lag. UpToDate. Retrieved November 17, 2024, from https://www.uptodate.com/contents/jet-lag