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.

Important signs & symptoms

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

Symptoms fall into three categories:

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

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

Important symptoms to watch out for:

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

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

Know your body

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

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

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

How winter affects our skin

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

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

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

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

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

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

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

Heartburn

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

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

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

Indigestion

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

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

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

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

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

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

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