Children with Asthma: School Checklist for Parents

According to Asthma Canada, Canadian researchers see a large spike in hospitalizations for children with asthma during the September back-to-school period. In fact, this period is now referred to as the ‘September Asthma Peak’. If you are a parent of a child with asthma, our pharmacists recommend taking a few extra precautions to ensure your child and their school are equipped to manage their asthma and respond quickly to an asthma emergency.

Parents of Children with Asthma London Drugs Blog

Know how to identify and reduce triggers

Children with asthma face increased exposure to all kinds of triggers, from viral infections to allergens like dust mites, mould and even seasonal allergens like ragweed when they head back to school. Colds are the most frequent asthma triggers in young children, causing up to 85 per cent of exacerbations. Help your child understand their asthma triggers and help identify ways you can actively work to reduce the likelihood of an asthma attack at school.

Develop an asthma management plan and action plan

Ensure your child’s medications are listed on the plan. Emergency contact numbers and instructions should also be listed and available for caretakers like grandparents, babysitters and school staff. In the case of an emergency, it’s important you and your child also have a plan in place for how to respond.

Talk to school teachers, nurses and coaches

Ask for any required forms, details on school’s procedure for an asthma emergency, how to ensure immediate access to asthma medication, and discuss how to reduce your child’s triggers while at school. The school should also have the details of your asthma management/action plan, including emergency contact numbers and medication instructions. It’s also important to speak with coaches or physical education teachers about your child’s ability to participate in physical activities.

Manage allergies and exposure to influenza

Seasonal allergies and other allergens can trigger your child’s asthma symptoms. Be proactive and treat their allergies with the proper allergy medication. Even though “flu season” is commonly known as a winter phenomenon, contagious viral infections are spread and shared just as much in September in schools. It might sound obvious, but making sure your child is washing their hands correctly and frequently can really help. Your child, along with the rest of your household, should also receive an influenza vaccination to reduce their risk of developing flu symptoms, which can trigger their asthma.

Have your medication reviewed by your pharmacist

During your visit, have your child’s asthma medication reviewed and, if necessary, ask for a refresher on how to use the medication correctly. Pharmacists can remind children how to hold the inhaler and offer tips on improving inhalation technique.Sometimes pharmacists will recommend aids to help manage asthma in children. As an example, they may advise the use of a valved holding chamber which can help ensure your child is receiving a proper dosage. The chamber traps and holds the medication, giving the child time to inhale it entirely.

Pharmacists also recommend having a prescription for two inhalers, so that you are able to keep one at home and one at school. This way, your child doesn’t need to worry about remembering to take their inhaler with them to school each day, and risk forgetting it at home.


Visit your local London Drugs Pharmacy, speak with a pharmacist while picking up your children’s medications, or call ahead to book an appointment with a pharmacist.

5 Useful Tips to Raise Your Energy at Work

Skyrocket Your Energy Levels at Your Job London Drugs Blog

Maintaining positive mental and physical wellbeing at work allows us to stay at the top of our game and succeed at our job. Of course, trying to balance our busy lives with work can get in the way of self-care and leave us feeling run down and lacking energy. The Mental Health Commission of Canada explains that decreased wellbeing at work can lead to a loss of productivity, absenteeism, and presenteeism, too (that’s working while sick). This is why it’s important to try simple tricks that boost our daily vitality.

Don’t worry! Whether you’re managing stressful deadlines, long hours, or physical demands, we’ve got five simple self-care steps to keep you healthy and energized at work.

Step 1: Stay hydrated

Staying hydrated at work helps us to feel alert and think clearly. A common recommendation by HealthLink BC suggests consuming six to eight 250 mL (8 fl oz) glasses of water each day. Buying a funky new water bottle, trying a new tea, or setting an alarm on your phone are great ways to remind yourself to drink more! You can also check out this video for 4 ways to trick yourself into drinking more water.

Step 2: Perfect your posture

Improving your posture involves a bit of mindfulness practice, but the rewards offer renewed, sustainable energy throughout your day—as well as long-term health benefits. Start by trying a new seating position, or a laptop stand to go on your desk. The Canadian Centre for Occupational Health and Safety has great guidelines for good body position, and what to avoid.

Office furniture also impacts your posture. If you’re sitting at a desk all day, try using an office chair with different ergonomics or a standing desk to increase your circulation and decrease fatigue. 

Raise Your Energy Levels at Work London Drugs Blog

Step 3: Quick office desk makeover

Whether you work from home or in an office, your environment can affect your vitality, productivity, and wellbeing. Get creative and give your desk a makeover! Spruce up your workspace with positive quotes, plants, and pictures. Aromatherapy products are great too—try a diffuser, salt lamp, or blend of essential oils from London Drugs, which help to boost energy and mood, and relax the mind.

Step 4: Take time to stretch or walk the block

Rest breaks, stretching, and movement all help combat the 3pm afternoon slump. Try setting an alarm each day to complete a few new desk stretches, or take a short walk around the block. Exercise is a golden way to recharge, increase stamina, and promote brain health at work—read more and discover 6 ways exercise benefits your mental health.

Steps to Stay Energized at Work London Drugs Blog

Step 5: Treat yourself (and a coworker!) to lunch

What better way to boost your energy than great food and great company? Break up your workday by taking a coworker out for lunch or treating yourself to a new healthy spot. Social breaks can take your mind off of work and allow you to return refreshed and rejuvenated. Eating healthy food can also increase energy levels—you can create your own food guide to make healthier menu choices, as well as gain inspiration for future lunch recipes.


Self-care requires commitment and time, so it’s ok to go slow and try one new tip a week. Little steps make a difference, and patience and persistence are key! You’ll be on top of your game, sustaining your energy, and doing backflips around the office in no time. Stay well! 

How to Cope With Travel Anxiety on Your Next Vacation

How to Deal with Travel Anxiety London Drugs Blog

Travel offers a host of health benefits for your mind, body, and soul. It relieves stress, boosts happiness, strengthens mental resilience, and increases cognitive flexibility. Vacations break the cycle of stress which permeates our daily lives, allowing us some time out from usual routines—and it allows us to gain a new perspective on our problems. After a successful trip, we feel energized and refreshed, ready to take on the world again.

Travel can also lead to an improved connection to ourselves and others. Research shows that when we go beyond our social comfort zone and immerse ourselves into different cultures, we strengthen our personal identity and increase our confidence.  Vacations also promote “shared experience” with others by fostering connections. Shared memories and time spent together, outside of usual mundane routines, help to promote these positive ties with family and friends.

Dealing with Travel Anxiety London Drugs Blog

All that said, when leaving your usual routine and surroundings, challenges might come up. One challenge is that traveling may cause symptoms of a mental health condition to flare. Regardless of whatever idyllic and peaceful location you are headed to, most people experience some level of stress both before and/or during any trip.

Research has found that the most common stressful travel experiences are related to pre-travel issues such as planning, financial concerns, packing, making travel arrangements, and developing the itinerary. But some people also have stressful experiences during the trip, such as coping with weather conditions, traffic jams, flight delays, conflict with travel partners, and transportation.

The good news, however, is that in many cases, there are ways to prevent travel anxiety from ruining our vacations!

Plan ahead:

  • Research your destination, especially if you might experience cultural and linguistic differences
  • Learn a few common phrases to help you get by in the local language, if needed
  • Find out where to exchange currency for the best rate
  • Know what kind of electrical outlets people use so you can recharge your phone, tablet or use your curling irons!

Be organized:

  • Ensure that your passport is current and you have the necessary visas
  • Book your hotel before you arrive and keep a copy of your confirmation with you
  • Check in for your flight online the day before and leave extra time at the airport to get through security

Be prepared for emergencies:

  • Look up the local emergency number so that you have it, just in case
  • Don’t leave home without travel insurance!

Know the rules when it comes to medications:

If you are travelling with prescription medication for a mental health condition, it’s important to research your destination country’s drug importation laws to see if your medication is regulated. Many medications for treating mental health conditions are highly regulated and countries impose restrictions on the amount and type of medication that can be imported.

  • Know whether you can travel with it to your destination
  • Carry your medications in their original containers
  • Bring a letter from the prescribing physician indicating that the medicines have been prescribed for medical reasons (including health condition, and the dosage prescribed)

Coping with Travel Stress and Anxiety on Vacation London Drugs Blog

Try to relax and don’t feel guilty:

  • Do remember that you are not indispensable to your workplace—they will manage without you
  • Don’t check work emails
  • Do remember that recharging is just as important as working
  • Remind yourself that you deserve this time off
  • If you’re a caregiver and feel guilty leaving your charge with someone else, try to focus on the reality vs. your anxieties and worst case scenarios

Be mindful of how you’re feeling:

  • Don’t be afraid to take a break from your planned activities if you need to relax and recharge
  • Keep up routines that make you feel stable
  • Pack a few items to help you relax at the end of a challenging day, such as a journal, music or your running shoes
  • Music is great for reducing anxiety when travel becomes stressful—listening to your favourite songs can have a huge difference on your mood

Stay healthy:


Written by Lorna Allen, CMHA BC

Reminder: Widely-used medications can make skin vulnerable to sunlight, may cause severe sunburn or rashes

Before heading outdoors this summer, our pharmacists are reminding you to be aware of sun-sensitizing drugs. Widely-used over-the-counter and prescription medicationssuch as antibiotics, sulfa-containing medications, and acne treatmentscan make skin more vulnerable to sunlight, increasing the risk of sunburn, and in some cases, make the skin photosensitive. This photosensitivity can cause photoallergic or phototoxic reactions to the sun’s UV rays, in the form of painful and itchy rashes, or even blisters and sunburns.

Phototoxic reactions are the most common and result in a sunburn-like rash within minutes or hours of the medication interacting with UV rays. Meanwhile, photoallergic reactions can develop days after sun exposure. They occur when UV rays trigger chemical changes, resulting in the body reacting to the medication as if it is an allergen. Side effects include a red, itchy, scaly rash and in severe cases, blisters. Reactions are somewhat unpredictable and can be a one-time occurrence, or it can happen each time the drug is taken and sun exposure occurs.

Be Proactive About Sun Protection

Everyone should be proactive about protecting themselves from the sun, but for those on sun-sensitizing drugs, it’s even more critical. Wearing protective clothing and applying sunscreen regularly are two important measures. 

If you’re taking sun-sensitizing medications, you can also reduce your likelihood of a reaction by planning sun exposure for earlier or later in the day to avoid the sun’s rays when they are strongest.

For advice on sun safety and sun-sensitizing medications, visit us at any London Drugs location to speak with a pharmacist.

6 Ways Exercise Benefits Your Mental Health

We all know the physical benefits of exercise. It helps keep excess pounds at bay, increases stamina, strengthens our heart, keeps arteries clear, and wards off illness. But did you know that exercise can improve the structure and functionality of our brains, as well as improving our overall mental health?

There’s no denying exercise should be a key part of any strategy to combat depression, anxiety, and the general stress of daily life, but “green exercise” in particular, such as cycling, brings with it added psychological health benefits compared to exercising in synthetic environments such as gyms!

Recent studies suggest that exercising in nature gives a quick and significant boost to our mental health. Researchers analyzed studies encompassing more than 1,200 participants involved in outdoor activities such as cycling, walking, horseback riding, and fishing. They found that outdoor exercise improved mood and self-esteem significantly, with the biggest effects coming within just five minutes. The study also found that the trials also showed an improvement in mental well-being.

Compared with exercising indoors, exercising in natural environments is associated with greater feelings of revitalization, increased energy and enjoyment, together with decreases in tension, confusion, anger, and depression. Here are six interesting ways exercise can positively affect our brains.

1. Improves cognitive functioning

The overlooked cousin of “grey matter,” white matter is comprised of millions of bundles of nerve fibers acting as the computer cables that connect various parts of the brain. Research has shown than exercise enhances white matter integrity and improves conductivity resulting in better cognitive functioning.

2. Promotes brain health

Intense exercise results in elevated levels of brain-derived neurotropic factor (BDNF) – an important protein that that promotes brain health and memory. BDNF prevents the death of existing brain cells and supports cognitive function. Low levels of BDNF have been linked to obesity, depression and even schizophrenia. Therefore maintaining satisfactory levels of BDNF results in optimal neurotransmission and potentially prevents a myriad of physical as well as mental diseases.

3. Improves memory and reasoning

Exercise acts directly on the body by stimulating physiological changes such as reductions in insulin resistance and inflammation and by encouraging production of chemicals that affect the growth of new blood vessels in the brain, and the overall health of new brain cells. Studies show that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don’t. Exercise also boosts memory and thinking indirectly by improving mood and sleep.

4. Reduces anxiety and stress

Exercise is a natural and effective anti-anxiety treatment. It produced endorphins—chemicals in the brain that act as natural painkillers. Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood. Even five minutes of aerobic exercise can stimulate anti-anxiety effects. Physical activity helps to relax muscles and relieve tension in the body and also improves the ability to sleep, which in turn reduces stress.

5. Acts as a natural antidepressant

Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication—but without the side-effects.  It promotes changes in the brain, including neural growth, reduced inflammation and new activity patterns that promote feelings of calm and well-being. It also increases blood flow to the brain, releases endorphins and other neurotransmitters, like serotonin, which makes you feel good.

6. Increases self-esteem

Regular activity is an investment in YOU. When it becomes habit, it increases feelings of self-worth, achievement and make you feel stronger. It also helps you feel more confident in your physical appearance too!

And if you still aren’t convinced that getting outside is worth the effort then consider this: Science also suggests that mental health may be an even stronger predictor of life expectancy than physical health or even heavy smoking. If we’ve got you motivated, throw on some shoes and head outside this summer!


Written by Lorna Allen, CMHA BC

Introducing the Elvie Trainer

So, you’ve heard of the pelvic floor but still have no idea what it does? Or maybe you’ve never heard of it at all? Well, looks like we’ve got some work to do.

Introducing the elusive pelvic floor
The pelvic floor is a powerful set of muscles that sits like a hammock between your tailbone and pubic bone. It supports your central organs, including your bladder, uterus and bowel, and keeps them all where they should be. A strong pelvic floor is an important part of women’s health, including sexual and emotional well-being.

But did you know that pelvic floor weakness affects 1 in 3 women as a result of genetics, high-impact sports (even squats and running), pregnancy, childbirth and aging? Symptoms of a weak pelvic floor can range from a little leakage when you sneeze to unexpected accidents before you get to a loo in time, and in rare cases organ prolapse. Yikes! But don’t worry, we come to you with the tools for a healthy, happy pelvic floor.

Kegels are a girl’s best friend
The good news is that it is possible to strengthen and tone your pelvic floor with targeted exercises, aka pelvic floor or Kegel exercises. From a young age, many women are told to do Kegels by squeezing as if you’re stopping your pee mid-stream. This can help you identify the muscles, and just like any muscle, they need to be exercised (but not while you pee please, as this can be problematic long-term).

While Kegels are especially important after pregnancy, keeping a strong pelvic floor isn’t just for mums or older women. In addition to improving bladder control, back pain and reducing the risk of prolapse, they also help build core strength, improve control during sex and can lead to stronger orgasms! You’ll be glad you did your Kegels 😉

Getting the most out of your pelvic floor exercises
Kegels are easy enough in theory: simply contract your pelvic floor muscles for 5-10 seconds, rest and repeat several times a day. But pelvic floor exercises need to be performed regularly and correctly to be effective.

With ordinary Kegels it’s impossible to know how well you’re doing or if you’ve gotten stronger. Most of us get bored and give up. A lot of women also perform their Kegels incorrectly, with 30% of women pushing doing instead of lifting, which can cause more damage to the pelvic floor.

Meet the world’s smallest and smartest Kegel trainer
Designed to cut out all of the guesswork, Elvie Trainer is an easy, fun and effective way to strengthen and tone your pelvic floor. The small pebble-shaped pod is inserted like a tampon and connects to an app on your smartphone. The app visualizes your technique and muscle movements in real time, while guiding you through fun, five-minute workouts. You can also view your workout history and progress over time. It’ll even alert you if you’re exercising incorrectly!

Elvie Trainer is transforming the way women take care of their pelvic floor. Think of it as your most personal trainer, encouraging you and challenging you to get stronger!

So, when should you start?
It’s never too late to start exercising your pelvic floor, but the sooner you get started the better! Pelvic floor health often gets overlooked until pregnancy or health issues arise, due to the taboo around women’s intimate health issues. But a regular and effective Kegel exercise routine can keep the pelvic floor strong so that you can avoid complications later in life – time to get squeezing!

Changing Destructive Thoughts

Everyone has bouts of low mood and excessive worrying. Thankfully, these are often temporary. For some, however, the feelings don’t go away on their own and more structured help is needed.

One very effective treatment is cognitive-behavioural therapy (CBT). CBT is a form of psychotherapy that helps treat problems by modifying our unhealthy thoughts, emotions and behaviors and has been shown to be as effective as medication in the treatment of anxiety and depression in some people.

Whether it’s a job interview, a date or just walking into a meeting, many of us carry our own negative inner voice amplifying small feelings of self-doubt into full on landslides.

Here are a couple of accessible CBT tips which you can employ the next time you are feeling stressed or anxious:

Focus on how these feelings will pass

It can be very calming to remember that feelings, and fears, are fluid and transitory. So when you feel yourself starting to feel overwhelmed by news or an event, try focusing on how you will feel once this initial sense of panic passes.

Write down those expected changes in a few words. For example, if you are a nervous wreck about an impending job interview or an exam, think about how calm and relieved and accomplished you will feel when you walk out the door afterwards! How you will have the rest of your day ahead of you and the anxiety will have dissipated.

Trick anxiety by “acting normal”

Anxiety is a survival response which kicks in when you sense a perceived threat. The key word here is “perceived”, because anxiety can be a little over-protective and tends to over-react! Let’s think of it like a protective lioness – determined to protect her cubs at any cost.

One way to train anxiety to be selective and not pounce into action at the slightest sound or movement is to calmly give it feedback to let it know that its help isn’t currently required and that “you got this”.

If you try and act calmly and without responding physically, anxiety will not be further roused and will follow your example and begin to fade. Talk to yourself softly and calmly, salivate, breathe deeply and try to smile (not always easy, we know!).

By behaving this way we alter the feedback to our fear response system. We are sending our anxiety a message that things aren’t as bad or as scary as they seem so they can “stand down” and this helps dial back the feeling of stress.

The Canadian Mental Health Association’s Bounce Back® program is founded on CBT principles provides and teaches effective skills to help individuals (aged 15+) overcome symptoms of mild to moderate depression or anxiety, and improve their mental health. Participants can learn skills to help combat unhelpful thinking, manage worry and anxiety, and become more active and assertive.

Available for free across BC, Bounce Back® has been shown to help reduce symptoms of depression and anxiety by half, and over 90% say they would recommend it to a friend or family member. Bounce Back® is also available in regions of Ontario and Manitoba.

 

For more information on Bounce Back®: https://cmha.bc.ca/programs-services/bounce-back/

 

 

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