Pharmacy Archives - Page 23 of 40

How to Practice Self-Care for Your Mental Health

Practicing self-care is so important for the maintenance of our personal health and wellness. It’s like how airline attendants instruct passengers to put on their own oxygen masks before assisting others—if you’re not taking care of yourself, you’re affecting your ability to take care of the people around you. Not only that, but neglecting yourself can take a toll on your physical and emotional well-being.

It’s always a good time to identify some everyday things you can do to practice self-care to help your mind and body. Here are some tips on how to take care of yourself without breaking the bank.

Reconnect with your inner self

When life gets chaotic, it can help to slow down for a minute and listen to your inner dialogue. For some this might involve a creative outlet like drawing, painting or writing, while for others it might be a physical outlet like taking up yoga, going for a jog, or enrolling in a fitness class. When you are listening to your mind and body, you feel healthy and more productive, and your self-esteem gets a boost.

Pamper yourself

You may not have the time for a spa day, but you can still indulge yourself at home by taking a long bath with your favourite essential oils. You could apply a deep-clean conditioner to your hair or nourish your skin with your favourite lotion. When you’re stressed or overwhelmed, self-care is usually the first thing to go. We may feel guilty or indulgent taking some time to ourselves when we already have so much on our plates, but it’s crucial to look after ourselves if we want to avoid feeling burned out.

Unplug and disconnect

In this digital era, many of us are permanently plugged into the outside world. We’re constantly checking our emails and social media feeds, but now and then stepping away from it all can make a world of difference—even if it’s for an hour or two. Put down the phone, close the lid on your computer, and read a book that’s on your shelf, walk through the park, or meet a friend for coffee.

Consult with an expert

Most of us feel intense pressure to be perfect. We want to excel at work and be good parents to our children. But while we’re focusing all our energy on others we forget to take care of ourselves. If you’re looking for more ways to support your self-care journey, our London Drugs advisors are happy to talk to you about other ways to practice self-care.

Feeling stressed or burnt out? Find out how to simplify your life, get support, and use relaxation techniques to fight stress from our London Drugs Pharmacy.

8 Natural Remedies to Relieve Your Allergies

Achoo! The seasonal battle has begun against sneezing fits, sinus problems, hay fever, and eyes that itch. Yes, you know it well: allergy season. With spring flowers comes a sensitivity to the environment—pollen, grass, dust, mold, bug bites, and more. We know they can be annoying to deal with, but how can we properly equip ourselves naturally against allergy symptoms?

While there may not be one secret weapon to eliminate every allergy symptom, there are a number of natural tools you can use to help you fight your seasonal allergies. Here are a few ways to naturally relieve your allergies.

1. Schedule any outdoor exercise in the evening

If you love taking spring time strolls, waiting to do so until after midday may help to lessen your allergy symptoms. Because most trees release their pollen early in the morning, waiting until the proverbial dust settles (and isn’t swirling around in the air you breathe) can make your time outdoors more bearable.

2. Change your clothes when you come home

When you come home from work, school, or errands, change into other clothing when you return to your house. Pollen likes to hitchhike on your clothing and stick to it like tiny sea urchins, so toss your outside clothes into the wash to prevent pollen from infiltrating the stronghold of your home.

3. Use a Neti Pot to decongest

If you’ve never used a Neti Pot before, you may be a little bit intimidated by the thought of pouring water up your nose. It’s actually not that uncomfortable (really!). It takes a little getting used to, but once you get the hang of it it’s quite effective, and will become a staple in your allergy-fighting regimen. Rinsing with a saline solution up to twice a day for short periods of time can help to clear out your nasal passages and help to lessen the effects of allergies on your sinuses. Learn more about the Neti Pot on our Pharmacy website.

4. Eat local raw honey

Many an allergy-sufferer claims that eating local honey helps them battle seasonal symptoms. It needs to be local because it will contain a wide sampling of different pollen carried on the bees who made it. By gradually exposing themselves to small amounts of local pollen, many people report it noticeably helping them build up a pollen tolerance and overall decreasing their allergy symptoms.

5. Purify the air in your home

HEPA (high-efficiency particulate air) filters in your appliances—like vacuum cleaners—can help ensure that allergens are taken out of the air in your home, instead of being stirred up and dispersed when you clean. There are also free-standing HEPA towers that you can put in high-traffic areas that will work to keep the air in your home as clear as possible.

6. Use essential oils for support

There are many essential oils that can help to support your immune system while it battles allergies. Add them to a homemade all-purpose cleaner, mix with water in a diffuser, or dilute and apply directly to your pulse points. Especially effective against hay fever, some favourites are lavender, eucalyptus, rose, and peppermint.

7. Put turmeric on everything

This vibrant spice, belonging to the ginger family, is about to become your new best friend. Turmeric contains curcumin, which acts as a decongestant and is a natural antihistamine. If you’re not sure what kinds of dishes you can add this superhero of a spice to, try making this golden turmeric tea recipe in under five minutes. It’s also perfect for curries and stir-fry.

8. Eat allergy-fighting foods

Mother Nature provides many kinds of foods that contain antihistamines, and incorporating as many as you can into your diet can help naturally ward off allergy symptoms. Naturopaths often recommend eating a lot of cruciferous vegetables, onions, garlic, ginger, cayenne, and deep yellow and orange vegetables as often as possible.

So there you have it: your natural weapons against allergies! If you’d like more information on allergy support and managing your symptoms, talk to one of our London Drugs Pharmacists or read more on our Pharmacy website.

Take Time for Tea: Support Mental Health with CMHA and London Drugs

The Canadian Mental Health Association BC is thrilled that locally-based mental health services will be made stronger this Mental Health Week, through a new “Take Time for Tea” campaign being offered at all 80 London Drugs stores across Western Canada.

“After sponsoring our suicide prevention work last fall, it is pretty amazing that London Drugs is with us again with this unique awareness and support campaign,” said Bev Gutray, the CEO of the Canadian Mental Health Association BC Division. “Pick-up a tea card at London Drugs, learn about our top tips for mental health, and make a donation if you wish. All proceeds from this campaign will go toward mental health services assisting people in need, right in our local communities.”

Raise awareness and support mental health services

The “Take Time For Tea” campaign for local Canadian Mental Health Association branches runs this Mental Health Week May 7 to 13, at London Drugs stores from BC to Manitoba. Along with a stress-busting tea bag, the card contains tips for wellness and self-care from the Canadian Mental Health Association. The card reminds people, “Whether it’s tea, a good book, or a walk in the park, remember to enjoy a cup of mental health today—and share it with someone you care about.”

This campaign follows a suicide prevention awareness campaign for World Suicide Prevention Day September 2017 funded by London Drugs, and an in-store initiative where London Drugs pharmacists received critical suicide prevention training, and mental health and suicide prevention information was displayed at pharmacy counters. Donations received through “Take Time for Tea” will facilitate access to resources individuals and their families require to maintain and improve mental health, as well as support recovery from mental illness.

“London Drugs is proud to continue our partnership with CMHA across Western Canada with this important “Take Time for Tea” awareness campaign,” said Chris Chiew, general manager, pharmacy, London Drugs. “Mental health affects everyone and pharmacists are in an important position to reduce stigma and get people talking about it.”

Chiew added, “Let’s get everyone talking about mental wellness and self-care. Our London Drugs pharmacists are here to listen and here to help; we are encouraging everyone to get behind the theme of Mental Health Week, and #GetLoud.”

In support of Mental Health Week, London Drugs and the CMHA also hosted a Facebook Live conversation about post-natal health and wellness on May 2. The video is available on the London Drugs Facebook page. For questions regarding post-natal health and wellness, London Drugs pharmacists are available to speak with patients.

Pharmacy Awareness Month: Pharmacists are Medication Experts and So Much More

As the most accessible health care providers in Canada, pharmacists collaborate with patients, their families and other health care providers to deliver a range of innovative services.

During Pharmacy Awareness Month this March, London Drugs pharmacists are reminding patients of the expanded role they play in health care and are encouraging Canadians to take advantage of the valuable health services offered conveniently at London Drugs pharmacies.

LD Pharmacist Leah Sarich on BT Calgary

London Drugs Pharmacist, Agusia McGrath, sat down with Breakfast Television Calgary’s Health Specialist, Leah Sarich, to talk about the range of wellness services pharmacists can provide. To watch, just click here.

Services offered at London Drugs pharmacies include:

Medication reviews to ensure drug therapy is appropriate and effective. Pharmacists are trained and knowledgeable about medication issues and chronic illness management.
Vaccinations and immunizations administered by Certified Injection Pharmacists, including those for pneumonia and shingles.
Travel & Immunization Clinics
Osteoporosis Screening Clinics
Flu Immunization Clinics
Diabetes Management Clinics with Certified Diabetes Educators
Prescribing for minor ailments/conditions (in some provinces)
Assisting patients in finding solutions to everyday health issues around allergy, cough & cold, pain management, stomach health and eye care
Compression stocking fittings

Discover more about the services at your local London Drugs pharmacy by talking to a pharmacist in-store, or reading more information online.

How to Manage Stress at Work

Life can be stressful. We all know that, right? While money remains the biggest stressor for most Canadians, work comes in a close second. In fact, Statistics Canada figures state that 27% of Canadian workers claim to have high to extreme levels of stress on a daily basis and 46% admitted that they felt “a bit” of stress on a day-to-day basis.

Causes of this stress cover a range of issues including low salaries, excessive workloads, few opportunities for growth or advancement, conflicting demands or unclear performance expectations, and work that isn’t engaging or challenging.

The impact of stress on your health

Feeling stressed in today’s society is pretty much inevitable. Unfortunately work-related stress doesn’t just disappear when we leave the workplace at the end of the day and daily or prolonged stress can have a detrimental impact on our mental and physical health. Initially this can manifest as headaches, sleep disturbances, and difficulty concentrating, but if it becomes chronic it significantly increases our susceptibility to developing depression, heart disease, and/or substance use disorders.

However, the good news is that, believe it or not, you have some control over how stressed you get and how you cope with it. And that calls for a trifecta approach involving mind, body and soul!

The Trifecta Approach

Mind

Establish work-life boundaries. Disconnect from work in the evenings. Don’t check your emails from home in the evenings or at weekends (unless you have to!).
Cultivate gratitude. Research has shown that reduces a multitude of toxic emotions such as stress, resentment, frustration and regret. Multiple studies on the link between gratitude and well-being confirms that gratitude effectively increases happiness and reduces depression.
Learn how to relax. Techniques such as meditation, deep breathing exercises and mindfulness can help melt away stress.
Take your lunch breaks. Wolfing down your lunch quickly at your desk will only add to your stress. Go outside, relax somewhere peaceful and enjoy your food. The break will help you clear your head and help you focus when you return to your work.

Body

Make healthy eating choices. You can’t fight stress with cake, wine or french fries. A few simple dietary changes may boost cognitive function and reduce symptoms of anxiety and depression.
Keep fighting fit. Pick an activity you enjoy and practice it regularly. This will improve your body’s ability to use oxygen and improve blood flow and help lower your overall stress levels and improve your quality of life, both mentally and physically. Exercise also increases your brain’s production of endorphins – the “feel-good” neurotransmitters that are responsible for “runner’s high” and help you get a better night’s sleep!
Get your required rest. Sleep and mood are directly related. During sleep your brain repairs your body physically and mentally, so good-quality sleep is vital for effective stress management. Stick to a sleep schedule and try to incorporate a relaxing bedtime ritual.

Soul

Reconnect with your whole self. With all the things competing for our attention it is easy to lose sight of what make you YOU. Each of us is more than the work we do. When our life is full of nothing but work and obligations, we begin to feel bitter, resentful, depressed, and even angry. Take time to reflect and remember what your core values are spend time nurturing your relationship with yourself.
Spend time with those you love. Positive relationships with close friends and family can buffer stress and facilitate physical health. Social connections like these not only give us pleasure, they also influence our long-term health in ways every bit as powerful as adequate sleep, a good diet, and not smoking.
Make time for hobbies and favourite activities. Think about what gets you excited and makes you have and dedicate regular time to enjoying that pastime – from reading a book to pottery to trainspotting! This is valuable YOU time. Few things relieve stress and energize you like an activity you love doing.

Move forward on managing stress

Now you should be all set to make some positive changes and manage that stress.

However, if your workplace issues are more serious and can’t be managed alone, for example, in the case of harassment or bullying, then it’s a good idea to talk to your supervisor at your earliest convenience. Happy employees are productive employees so it is in your employer’s interests to provide you with support.

Your employer may also have stress management resources available through an employee assistance program (EAP), including online information, available counselling, and referral to mental health professionals.

For some great resources on mental health at work, check out Great West Life’s Workplace Strategies for Mental Health.

By Lorna Allen, CMHA BC

What’s Your Risk of Heart Disease? London Drugs Now Offering Critical Screening Tests

The statistics are staggering: heart disease is the second leading cause of death in Canada^[1], and the leading cause of premature death among women^[2]. Otherwise known as the ‘silent killer’, heart disease often has no symptoms, until the underlying disease has progressed. When signs are present, they are easily missed or dismissed.

As one of the most accessible health care providers available to Canadians, our pharmacists are stepping up their efforts to help in the prevention of heart disease by providing critical screening tests conveniently in the pharmacy.

The benefits of screening tests

London Drugs Pharmacist Agusha McGrath recently visited Breakfast Television in Calgary to explain how the screening tests work, and how you can recognize the early signs of heart disease. Click here to watch.

Pharmacists like Agusha now play a key role in the prevention of heart attacks and other cardiovascular problems: helping patients understand their risk factors, emphasizing the importance of medication adherence and offering counselling to make important lifestyle changes.

Sit down with a London Drugs Pharmacist

To help you take control of your own heart health and learn about heart disease prevention, our pharmacists are offering Healthy Heart Clinics, running now until April 26^th at 68 London Drugs locations.

During the one-on-one 45 minute Healthy Heart clinics, patients will have the opportunity to sit down with a London Drugs Patient Care Pharmacist for a customized screening and evaluation. The pharmacist screens for total cholesterol, HDL cholesterol, random glucose and blood pressure, and can determine a 10-year cardiovascular risk factor based on those measurements.

They also discuss with the patient how to lower their risk and improve heart health, which includes recommendations for changes to diet, fitness routines or lifestyle. As a collaborative health care provider, the pharmacist may also contact a physician, in order to recommend changes to the patient’s medications, or further medical intervention.

To book a Healthy Heart Clinic appointment visit: http://www.londondrugs.com/healthyheart

[1] Public Health Agency of Canada
[2] Heart and Stroke Foundation of Canada, 2018 Heart Report

Baby Feeding and Nutrition Facebook Live Event with Carley Mendes and Beaba

Introducing solid foods to your little one should be a fun and exciting adventure, but there are often many questions on how and when to take this step. By the time baby is ready for solid food, new parents have already researched so many other things…. strollers, car seats, sleep!

Earlier this month I partnered with London Drugs and Beaba to host a Facebook Live event and answer viewers questions about first foods for baby. I’m a holistic nutritionist and founder of Oh Baby Nutrition. I specialize in naturally nourishing pregnancy, postpartum, and starting solids with your baby. I love talking about feeding babies because you have such an amazing opportunity to help little ones establish healthy eating habits right from the beginning.

We covered quite a bit of important information in the Facebook event, such as…

When to start solids

During the event, I recommended to introduce first foods when baby is around 6 months, but also waiting until a few key developmental milestones have been met. Specifically that your baby can sit up unassisted, has lost the tongue-thrust reflex (does not automatically push solids out of their mouth with their tongue), and is ready and willing to chew.

Different methods of introducing solids

The two primary methods of introduction are spoon-feeding purees vs baby-led weaning. With baby-led weaning, you skip the purees and start with finger foods right away. These two methods do not have to be done exclusively and you can try a mix of both feeding styles with your little one. I’ve created a comprehensive guide to starting solids called Baby Knows Best that helps parents make an educated decision about the method that feels right for them and their babies. The Beaba Babycook that was featured in our Facebook event cooks both purees and finger foods.

Finger foods: shape, size & texture

Whether starting with finger foods or introducing them after purees, it’s critical to understand the proper shape, size & texture for safety. Stick or finger shaped foods allows your baby to firmly hold the food in the palm of their hand and bite off little pieces, with or without teeth. It helps them learn how to chew, and learn how much food they can safely manage in their mouths. I’ve written more extensively about this here.

Best flavors to offer baby: sweet vs savoury

Parents are often concerned that offering sweet before savoury will cause babies to develop a sweet tooth. However, humans are naturally drawn to sweet flavours because in nature they represent energy dense, safe foods that are less likely to carry foodborne illness. Plus, breast milk (formula) is very sweet so they already have a taste for it. Initial introduction isn’t as important as making sure to include a variety of flavours in baby’s diet once they’ve started solids. Offering variety in a baby’s diet is also the best ways to avoid picky eating habits in toddlers.

How much food to feed baby

Each baby is different and the age at which they’ll be ready for more food will vary. So it’s recommended to watch your baby’s cues and follow their lead. Its best not to rush into things and only offer 1 serving a day for the first month or so, then build slowly from there.

We also had some fantastic questions from viewers of our Facebook Live event, such as…

When you start to introduce solids does it take the place of a nursing feed?

When solid food is initially introduced, servings will be tiny and baby’s intake of breast milk should remain the same. As food intake slowly increases over time, breast milk consumption will naturally decrease and mother’s supply will adapt to the lessened demand. This exchange of breast milk for food should happen very gradually.

What would you recommend as a good first food to start your baby on?

I prefer fresh foods over packaged foods, and nutrient-dense foods over fortified foods. Some important nutrients for babies are iron, calcium, and DHA. In my guide to starting solids, I list all of my favorite foods, along with recipes and meal plans for various ages.

Is it ok to start babies on a full variety of mixed food from the very start or should you start with individual foods and then combine once we are sure they are ok to eat?

It was previously recommended to introduce new foods one at a time, waiting a few days between. However this advice has changed and now only applies to highly allergenic foods, such as cow’s milk, hen’s eggs, soy, wheat, nuts, sesame, shellfish and fish.

I have a very, very big baby so is it better to add water as opposed to breast milk to my baby food?

Breast milk is the most nutrient-dense sustenance for babies, so it’s not recommended to limit intake. However feel free to mix up the liquid you use to make purees, such as the water used to steam baby food, bone broth, coconut water, or even non-medicinal herbal tea.

My baby is 8 months (I started solids at 6 months) and he still does not seem very interested in food. Is this uncommon?

Some babies take to solids right away, but it can definitely take others some time to show an interest. Let your baby lead the way and set the pace. It’s best not to try enticing them to consume more than they’re inclined too, so they can preserve their innate ability to self-regulate their appetite. However, I suggest talking with your health care provider if your baby isn’t taking to solids and is also exhibiting other developmental delays.

Is your little one ready to begin the adventure of first foods? My guide, Baby Knows Best includes a 4-part video series and 4 part-eBook series that will show you exactly how and when to take this exciting step. Baby Knows Best will answer all of your questions, eliminate your doubts, and allow you to start solids with confidence.

Carley Mendes, Holistic Nutritionist

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