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

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.