What is Menopause?

Menopause is when a woman is no longer biologically able to ovulate and is essentially the end of the child-bearing phase of a woman’s life. This is confirmed when a woman has no vaginal bleeding for 12 consecutive months. When women are transitioning into menopause, it is called perimenopause, and this phase is generally around 45 and 55 years of age. In North America, on average, 50% of women reach menopause at 52 years of age and 90% of women have reached menopause by 55 years of age.

During perimenopause, many changes happen that can affect a woman physically and emotionally. Symptoms such as hot flashes, night sweats, mood swings, difficulty in concentrating or memory problems, weight gain, and vaginal dryness may start to develop, and the severity of each symptom is different for everyone. Frequency of periods also start to change and become irregular, with some periods heavier or lighter than others, and it may be harder to predict when the next period will happen.

Reproduction:

A woman is born with about 1 to 2 million immature eggs and as she ages, that number declines. During a woman’s lifespan, only about 400 to 500 eggs become mature and are released from the ovaries (called ovulation), where they can be fertilized and produce babies. However, not all menstrual cycles will cause ovulation.

On average, women only have 300 to 400 immature eggs remaining at menopause and due to hormonal changes, the eggs eventually stop maturing and menstrual cycles stop. Therefore, if a woman is still experiencing menstrual cycles, even at irregular intervals, there is potential for pregnancy.

How do Contraceptives Work?

Contraceptives like hormonal birth control add extra estrogen and/or progesterone to a woman’s menstrual cycle, thereby preventing ovulation. It can also thicken vaginal fluids, making it difficult for sperm to move, and it thins the uterine lining, preventing a fertilized egg from attaching to the uterus.

Hormonal birth control does not delay menopause. Menopause is a natural part of aging; a woman’s eggs will still deteriorate, and the number of eggs will still decline, even if birth control is preventing ovulation each month.

Non-hormonal birth control, like condoms or diaphragms, prevent sperm from meeting an egg and copper IUDs make the uterus too acidic for sperm or eggs to survive.

Withdrawal Bleed vs. Menstrual Bleed

True menstrual bleeding occurs if an egg is released from the ovary, but it does not get fertilized by a sperm. Hormonal changes then cause the lining of the uterus to shed, and the woman experiences bleeding that lasts between 2 to 7 days.

Withdrawal bleeding occurs when a woman takes a break during short-acting hormonal birth control (like tablets, the patch, or the vaginal ring), resulting in a drop in estrogen and progesterone levels, causing the uterus to shed and bleeding occurs. For this reason, a woman taking hormonal birth control cannot use the presence of a withdrawal bleed to confirm if she is still fertile because ovulation did not occur, and bleeding is the result of a drop in hormone levels.

Hormone Replacement Therapy (HRT)

HRT is different than birth control as it contains much lower levels of estrogen and progesterone and is used to replenish what the body no longer makes for itself at menopause.

HRT dosing is based on symptom improvement, not bloodwork, with close monitoring and follow-up with healthcare providers. Typically, treatment is started at a low dose and increased slowly to the lowest effective dose that will manage menopausal symptoms while minimizing the risk of side effects.

Switching from Birth Control to Hormone Replacement Therapy

If a woman is sexually active, stopping birth control too soon may result in an unintended pregnancy and irregular bleeding. The Center for Disease Control (CDC), the American College of Obstetricians and Gynecologists, and the Menopause Society recommend that hormonal contraceptives be used until the average age of menopause (52 to 55 years old). If a woman decides to stop birth control, barrier methods, like condoms, should be used to prevent pregnancy until menopause is confirmed.

Some women may want or need to take HRT to manage menopausal symptoms or maintain bone health. Each woman’s experience with HRT is different: some find that it works wonderfully, while others complain of severe mood swings. A 12-week trial should help determine if the chosen method is effective. Non-hormonal prescription medications and non-prescription products are also available to help manage symptoms.

Making a Decision

There is no right or wrong answer on when to stop birth control and transition to HRT and it is different for everyone. Your healthcare provider or London Drugs pharmacist can explain the risks and benefits of different options and a thorough discussion should occur before any treatment options are decided.

Anyone can fall, but some people have a higher risk of falling than others. One of the factors that increases that risk is getting older. In fact, in Canada, about 20% to 30% of people aged 65 years and older experience a fall each year. The Public Health Agency of Canada (PHAC) reports that about 85% of all injury-related hospitalizations for older adults are due to falls, some of which are fatal.

As we age, we have a higher risk of falling for a number of reasons:

• Older people tend to have more problems with balance and muscle weakness than younger people do.
• Many health conditions linked to aging and falls include dementia, heart disease, low blood pressure, shortness of breath, numbness in the legs or feet, and vision problems.
• Seniors are more likely to be taking medications that can have an impact on their thinking, make them drowsy or confused, affect their vision or balance, or cause dizziness.

While not all falls cause serious injuries, it is important to remember that some do and to take precautions to prevent them. Among the problems falls can cause are cuts and bruises, sprains, pulled muscles, broken bones, like hip, ankles and wrists, or head injury.

PREVENTION

There are several precautions that can be taken to reduce your risk of falling. The first step is to discuss the medicines you take with your doctor or London Drugs pharmacist. Ask them if your medications have side effects that could increase your risk of falling. It may be possible to reduce your risks by adjusting doses, changing medications, rearranging what time you take them, or switching to other medications with less risks of drowsiness or dizziness.

Eating at regular intervals and nutritious foods is is another way to help safeguard your overall health, which, in turn, will help you stay strong and make it less likely that you will fall. Fluctuations in blood sugar (high or low) can also make you unsteady on your feet. Talk to your doctor about testing.

Another important step is to be physically active. There are exercises especially designed to help improve strength, balance, and the ability to walk steadily. Before starting any new exercise program see your doctor for an evaluation. If appropriate, the doctor may recommend that you see a physical therapist who can develop a program to meet your personal needs.

The next step is to look around your home and identify potential situations that could cause you to trip and fall. Then make any necessary changes to reduce your risk. Here are some suggestions that can help:

• Keep boxes, newspapers, electrical and phone cords, and other tripping hazards out of walkways.
• Keep high traffic areas clear of things such as small tables, plant stands, and magazine racks.
• Make sure rugs are secured to the floor.
• Insall sturdy handrails on stairways, and use them every time you go up or down.
• Store necessities where they are easy to reach so you won’t have to climb up or get into an awkward position to access hem.
• Keep your floors dry. Clean up any spills immediately.
• Place non-slip mats in your bathtub or shower, and a bath mat to avoid drips on the bathroom floor.

When you are outside, try to walk in well-lit areas, use handrails where available and avoid rushing. Be especially careful when stepping over curbs or when walking on uneven surfaces.

Other things you can do to help protect yourself include:

• Wear low-heeled shoes that provide proper support.
• Get regular eye exams to ensure that your vision is sharp so you won’t trip over things you don’t see clearly.

ASSISTIVE DEVICES

There are a group of products called assistive devices that can help prevent falls and injuries. Here are some examples of the types of devices that are available and how they can help:

• Assistive devices such as canes, crutches, and walkers can provide support and improve balance.
• A bath seat and a handheld shower nozzle can allow you to sit while showering.
• Safety grab bars and raised toilet seats can make it easier to get in and out of a tub and onto and off a toilet without falling.
• Hip protectors can be worn to protect the hip bone from injury in the event of a fall.
• There are also devices that can extend your reach and have “claws” at the end to help you grasp something that you can’t reach by yourself.
• Fall detection devices, smart watches or phones can be worn to automatically dial for emergency help if a fall is detected, preventing a minor injury from becoming more serious.

London Drugs carries a wide range of assistive devices, and your pharmacists can help you decide which ones would be right for you and how to use them properly.

Winter is fading away and spring will soon be here. That means the temperature is getting warmer, the weather is getting nicer, the days are getting longer, and the flowers are starting to bloom. And it’s time for spring cleaning. So much to be happy about! What? Happy about spring cleaning? Surprisingly, the answer is yes. Spring cleaning can benefit our health in many ways. These benefits fall into two categories: benefits to our physical health and benefits to our mental and emotional health.

Benefits to Physical Health

Spring cleaning will get you moving more, and that can benefit your general health. It can help you burn more calories, bend, stretch, and engage your muscles. Tasks such as vacuuming and gardening can burn as much as 150 to 300 calories in an hour. While it isn’t a substitute for exercise, it will help you be more physically active, without you even thinking about it.

Cleaning can also help you breathe easier. Hundreds of thousands of dust mites can make their home in upholstered furniture, bedding, mattresses, carpets, and curtains, triggering allergies and asthma. Your spring cleaning can eliminate these mites. It will also help clear out pollen that can trigger seasonal allergies even inside your home. Decluttering can reduce home hazards, resulting in fewer trips and falls and less chance of injuring yourself. Cleaning the your bedroom will create a calmer environment that will help you sleep more soundly.

Mental Health Benefits

Spring cleaning can reduce your stress and boost your productivity. People who find themselves in a disorganized space often feel more stress and are distracted and, therefore, less productive. As little as 20 minutes of cleaning can reduce your stress and anxiety level by as much as 20%. And getting rid of clutter can clear your mind, allowing you to focus on the tasks you want to accomplish.

Research has shown that every hour of cleaning you do each week can boost your happiness by 53%. People who describe their homes as cluttered or filled with unfinished projects are more likely to suffer from depression, but you can help prevent depression by tackling any clutter and unfinished projects surrounding you. Finishing off a task makes people feel good, reduces tension, makes us feel accomplished, and gives us a sense of being in control.

Tips for Effective Cleaning

Spring cleaning can seem overwhelming. Where should you begin? What should you clean first? What should you keep and what should you give away? How long should you plan to spend on the project? Start by setting a limit on the amount of time you will devote to the job. For example, you could set aside one hour each day or one day a week when you will focus only on your spring cleaning.

Be realistic about what you can accomplish. Set reasonable goals and create a plan on what to tackle first. For instance, you could start with your kitchen cabinets. Select one and work your way through it. Remove and donate any foods that are not wanted. Dispose of any foods past their expiry date. Then perhaps move on to cooking utensils and sort out ones you no longer use and put them aside to give away. Make your way through the whole kitchen, one specific spot after another, until you are happy with the way it is organized. Once you are satisfied with that job, you can start on the next room.

Try to make your spring cleaning less boring. Play your favourite music while you are working, or invite someone to join you. You can help each other make decisions on what to keep or get rid of and pass the time with good conversation. There are many good reasons to tackle your spring cleaning, so why not start now?

Your Medicine Cabinet

One area that is important not to overlook when doing your spring cleaning is your supply of medications. You may keep this in a medicine cabinet, a drawer, or in other places. Start by gathering all items in one place. Check the expiry dates on all of your medicines and set aside any items that are expired. Also remove any medicines that have changed colour, are damaged, or if the smell or taste has changed, and anything that has been removed from its original container.

Don’t put old medicines in the trash, pour them down the drain or flush them down the toilet. All have the potential to contaminate the water supply or harm wildlife if not disposed properly. Gather all unwanted medications and return them for free to your local London Drugs pharmacy. We can help you discard old medicines in a safe and environmentally friendly manner and help you replace any that you still wish to use.

When you are ready to put your medications away, choose a location that is cool and dry, not in the bathroom or near a cooking area of the kitchen. Your medications should be easily accessible by you but out of reach of children. You might choose a drawer or other cabinet in your home. For safety it is best to keep medicines in childproof containers, but you can ask your pharmacist for easy open lids if needed.

London Drugs is proud to be a Gold Partner and the Official Pharmacy Partner of the 2025 Invictus Games Vancouver Whistler, February 8 to 16.  This year’s Invictus Games will bring together over 500 recovering wounded, injured, or sick service personnel and Veterans from over 23 Nations to compete in 11 traditional and winter adaptive sports. It will be a spectacular showcase of courage and resilience.

During the Games our team of London Drugs Pharmacists will be onsite in Vancouver and Whistler, working in collaboration with the Invictus Medical Team to provide pharmacy services and medications for competitors and their support teams.  We are very honoured to be a part of the Games.

Additionally, London Drugs supplied items for several Quiet Rooms throughout the Games venues for competitors to use. Each private space will be stocked with a special collection of products to help competitors decompress and take a break from the busy public spaces during the Games.

Everyday care for our communities

Community connection is at the heart of every London Drugs Pharmacy. Our team of dedicated pharmacists, technicians, nurses, and assistants help people every day at the pharmacy, but we do more than fill prescriptions. Our pharmacists love to get out into the community to share expert health advice at special events, health fairs, sporting events, community and special interest group presentations, public or employer group vaccination or health screening clinics, and more.  We care about the communities where we live and work.

Visit us instore to experience our wide variety of pharmacy services such as minor ailments and contraception prescribing, medication reviews, vaccinations and medication injections, advice on non-prescription products and medications, travel health, diabetes and disease management, health technology coaching, pill packaging, and more.  We carry an extensive selection of athletic wraps, supports, walkers, and canes too. If you can’t find what you’re looking for, just ask us.

We’re here to support everyone striving for their big and small health and wellness goals.

Wishing the best of luck and good health to all the Invictus Games competitors and to all of you too!

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.

• 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.
• 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.
• Visit an optometrist yearly for a dilated eye exam to monitor your eye health and prevent vision problems.
• 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.

When the weather starts to get nicer and the temperature rises, people tend to engage in more outdoor activities. That can be pleasant, but it can also have a downside if we’re not careful. Exercising in warmer weather increases the amount of body fluid we lose through sweating, and that means we need to take steps to ensure our bodies get enough fluids to keep us well hydrated.

Water makes up a large percentage of our bodies. In fact, 60% of our total body weight is water and 75% of our muscles are made up of water. In addition, bodies need fluids for many essential functions, including:

• Controlling body temperature
• Keeping blood pressure at a healthy level
• Lowering the risk of dehydration and heat stroke
• Moving nutrients and waste through the body
• Cushioning and protecting organs and joints

When we lose more fluids than we take in, our body can become dehydrated, and that can cause minor to severe consequences:

• Breakdown of skeletal muscle
• Confusion
• Dry nasal passages
• Dry or cracked lips
• Dark-colored urine
• Fatigue
• Hallucinations
• Headaches
• Heat exhaustion and heat stroke
• Mood changes
• Muscle cramps
• Slow reaction times
• Weakness

If we become dehydrated and don’t replace the fluid we’ve lost, it is likely to affect our physical and mental performance.

Preventing Dehydration

So how do we prevent dehydration? Simple, we drink more fluids. But how much should we drink? That depends. Everyone is different, but there are some signs we can watch for that point to the possibility of dehydration. Although thirst is a symptom of dehydration, we should not wait until we are thirsty before getting something to drink. By the time that happens, we’re likely already experiencing the beginning stages of dehydration.

Other signs of dehydration include:

• Chills
• Clammy skin
• Dizziness
• Dry mouth
• Elevated heart rate
• Headache
• Nausea
• Shortness of breath

Drinking smaller amounts of liquids throughout the day is better than drinking large quantities a couple of times a day. Choose water most often; it is natural, contains no calories, and is readily available. Try to avoid soft drinks, and limit beverages with caffeine to a maximum of three cups a day.

Drinking to prevent dehydration is always important, but it is particularly important when we are being physically active, especially in warm weather. A general recommendation is to drink as much liquid as you can comfortably manage before exercising, while you are being physically active, and after you are through finished exercising. The chart below outlines a common guideline for fluid intake that can be adjusted based on your activity level.

Here are some other tips that can help you avoid becoming dehydrated.

• Drink plenty of water every day, not just when you plan to be physically active.
• Make sure you will have access to water while you are exercising. You may have to bring your water with you.
• Avoid drinking alcohol, which can increase dehydration.
• Do not take salt tablets.
• Stop exercising if you become light-headed or dizzy.
• When the temperature is very hot or the air is very dry, exercise early in the day or later in the evening, when it is cooler.
• Consider beverages that include electrolytes if your exercise is vigorous.

Electrolytes

Electrolytes are minerals with an electrical charge. Our bodies require small electric currents, which electrolytes provide, to conduct many body functions. Some people can maintain a healthy electrolyte balance through a nutritious diet. Others, including high-performance athletes and people who are ill and dehydrated, may need more.

Among the minerals classified as electrolytes are calcium, chloride, magnesium, phosphate, potassium, and sodium. Some beverages are natural sources of electrolytes, and others have electrolytes added to them when they are processed.

Sports drinks are common electrolyte beverages. They are a convenient way for high-endurance athletes to stay hydrated and replace the electrolytes they lose through sweating. But they tend to contain more electrolytes than an average person needs.

Another type of commercially available electrolyte drink is known as an oral electrolyte solution, or oral rehydration salts. These drinks are typically formulated with the right balance of electrolytes and sugar to help people recover from dehydration. They are available in convenient premeasured sachets or effervescent tablets to add to water, or ready to drink formulations.

Your healthcare team can help you create a plan to exercise safely and avoid becoming dehydrated. Exercise can improve your health, and preventing dehydration is an important part of that. Your London Drugs pharmacists can advise you of the different types of electrolyte replacement products available to help you stay well hydrated.

Regular movement is beneficial for everyone from young children to older adults. It’s never too late to start a more active lifestyle and improve your health outcomes. The benefits of regular physical activity go far beyond simply building muscles and include positive effects on your physical, mental, and emotional health. Exercise may also boost your immune system.

BENEFITS OF EXERCISE

For Children (under 18 years):

• Improves academic performance, attention, and memory
• Builds strong muscles and endurance
• Reduces risk of depression
• Helps maintain normal blood sugar levels
• Strengthens bones
• Improves heart and lung health
• Reduces risk of chronic diseases later in life

For Adults (18-64 years):

• Reduces risk of chronic health conditions such as dementia, depression, heart disease, stroke, type 2 diabetes, and several types of cancers
• Improves sleep quality
• Reduces feelings of anxiety
• Reduces blood pressure
• Improves bone health
• Helps maintain a healthy weight
• Improves balance and coordination

Additional Benefits for Older Adults (65 years and older):

• Reduces the rate of bone loss and osteoporosis
• Reduces risk of falls by improving balance, strength, flexibility, coordination
• Prolongs good health and independent living

HOW MUCH IS ENOUGH?

Any amount of physical activity is better than none, but the amount of exercise and the type of physical activity you should engage in depends on several factors including your age. Your healthcare team can advise you on the right amount of physical activity you should get, but the following chart provides general guidance from Health Canada.

Be active, be healthy, be happy.

References:

• https://www.heartandstroke.ca/-/media/pdf-files/healthy-living/csep_guidelines_handbook.pdf?rev=-1
• Publications – Healthy living – Canada.ca
• Health Benefits of Physical Activity | Physical Activity Basics | CDC