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Tips for heart-healthy living

Did you know that heart-healthy living could prevent up to 80% of the cases of premature heart disease and stroke? Sounds great, but just what does heart-healthy living mean? Heart-healthy living involves understanding your risk, making healthy choices, and taking steps to reduce your chances of developing heart disease.

Understanding your risks

Factors that raise your risk of heart disease include:

• high blood pressure

• high cholesterol

• having diabetes or prediabetes

• being overweight or obese

• smoking

• being physically inactive

• unhealthy eating habits

• being 45 or older for males or being 55 or older for females

• family history of early heart disease (a father or brother diagnosed before age 55 or a mother or sister diagnosed before age 65)

• history of preeclampsia (sudden rise in blood pressure along with too much protein in the urine during pregnancy) Each risk factor increases the chance of developing heart disease. The more risk factors a person has, the higher the risk. Some risk factors—such as our age and family medical history—are beyond our control, so it is particularly important to control the ones we can.

Heart-healthy eating

Here are some tips that will help you make healthier food choices:

• Limit the amount of processed foods you eat.

• Select brightly coloured fruits and vegetables, and include a variety of them in every meal.

• Eat protein-rich foods such as fish, lean meats, eggs, nuts, seeds, soy products, and legumes.

• Pick oils and foods that are high in monounsaturated and polyunsaturated fats, such as vegetable oils (not coconut or palm), nuts (almonds, walnuts, pine nuts), avocados, tofu.

• Choose whole grains more often.

• Choose fat-free or low-fat dairy products.

• Pick healthy plant-based fats, such as olive oil or canola oil, instead of animal fats, such as butter.

• Fill half your plate with vegetables and/or fruits, one-quarter of your plate with whole grain foods, and one-quarter of your plate with protein foods.

Heart-healthy activity

There are four main types of physical activity: aerobic, stretching, muscle-strengthening, and bone-strengthening. Aerobic activity is the type that provides the greatest benefit to your heart and lungs. Any level of aerobic activity—light, moderate, or vigorous— can benefit your heart, but moderate and vigorous-intensity aerobic activity done on a regular basis strengthens your heart muscle and improves your heart’s ability to pump blood to your lungs and throughout your body. This delivers greater blood flow to your muscles and raises the oxygen level in your blood. Examples of aerobic activities include:

• aerobic dancing and ballroom dancing

• bicycling, skateboarding, rollerblading, and jumping rope

• gardening, such as digging and hoeing

• hiking, walking, jogging, and running

• hockey, basketball, soccer, and tennis

• pushing a grocery cart around a store

Maintaining a healthy weight

Eating a healthy diet and being physically active will help you achieve and maintain a healthy weight, but it may not be enough. Even at a healthy weight, excess fat around the waist can increase your risk of high blood pressure, high cholesterol, and diabetes—health issues that contribute to your risk of developing heart disease.

Smoking and health

Smoking and exposure to second-hand smoke increases the risk of developing heart disease. You can find more information on how smoking affects health and the benefits of quitting in the article “Tobacco: What you need to know” on page 19. If you smoke and want to stop, your London Drugs pharmacists can advise you on products and strategies that can increase your chances of quitting successfully.

Managing stress

Stress can increase the risk of heart disease, as well as leading to anxiety and depression. But practicing relaxation techniques such as yoga and tai chi for just a few minutes each day can help you manage your stress in a healthy manner.

Heart disease is a very common problem, but you have the power to reduce your risk by making some heart-healthy choices. If you have any questions about heart health, your London Drugs pharmacists will be happy to answer them.

Read other health-related articles in our BetterCare Magazine here.

Lifestyle choices & blood glucose

The most important aspect of diabetes management is controlling blood glucose (blood sugar) levels, and making healthy lifestyle choices plays a major role in achieving that goal. These healthy lifestyle choices fall into six main categories:

Healthy eating

While there is no single diet that is right for everyone with diabetes, there are a number of different eating plans that can help you manage your blood glucose levels, your blood pressure, your cholesterol, and your weight—all of which will help reduce your risk of developing diabetes-related complications such as heart attack and stroke. A registered dietitian can help you develop a meal plan that is best suited to meeting your personal needs, but here are some general guidelines to get you started:

• Diabetes Canada recommends choosing foods lower in fat, sodium (salt), and sugar. Fat adds extra calories, and saturated fats and trans fats increase the risk of heart disease. Salt and salty foods can lead to high blood pressure. Sugar adds extra calories and can make it more difficult to control cholesterol and manage blood glucose.

• How much you eat is just as important as what you eat, and your diabetes care team can guide you regarding portion sizes that are right for you. Canada’s Food Guide recommends filling half of your plate with vegetables and fruits. (People with diabetes should choose more vegetables than fruits because vegetables generally contain less sugar than fruits.) Separate the remaining half of your plate into two equal parts and fill one with protein food and the other with whole grain food.

• Making water your primary beverage choice will also help, because it is a sugar-free and calorie-free way of quenching your thirst.

• If you use alcohol at all—and you should check with your doctor to make sure it is safe for you before consuming alcohol—do so in moderation.

Physical activity

Adding physical activity to your day is an important part of managing your diabetes as well as your overall health. You can start becoming more active by limiting the length of time you sit. Get up every 20 or 30 minutes and stand or move around. There are two types of exercise that are particularly important for people with diabetes:
aerobic exercise and resistance exercise.

• Aerobic exercise involves continuous movement that increases heart rate and breathing. Examples of aerobic exercise include walking, jogging, and riding a bicycle. In addition to helping you become more fit, the benefits of aerobic exercise include helping you achieve healthier levels of blood glucose, blood fat, and blood pressure.

• Resistance exercise involves brief, repetitive exercises with weights, weight machines, resistance bands, or your own body weight. The benefits of resistance exercise include maintaining or increasing lean muscle mass, burning calories even while at rest, and weight control.

Getting started on your physical activity program will require some preparation, especially if you have been inactive for a while. Speak with your doctor before beginning any new exercise program to make sure that the activities you are planning to engage in are appropriate for you. Wear comfortable clothing and proper-fitting shoes that are right for the activity. Monitor your blood glucose level before starting to exercise and carry a fast-acting carbohydrate with you in case your blood glucose drops too low.

A healthy weight

Maintaining a healthy weight should be part of your diabetes management plan. Eating healthy and being physically active will help you control your weight, but even if your weight is in a healthy range, excess fat carried around the waist can raise your risk of high blood pressure, high cholesterol, and heart disease. The best way to determine if your waist is causing a problem for your health is to measure it. To get an accurate measurement, stand upright and place the measuring tape around your waist. Exhale normally and read the tape. Unless your healthcare provider advises differently, women should aim for a waist circumference of no more than 88 cm (36 inches), and men should aim for a measurement no greater than 102 cm (40 inches).

Your treatment plan

Along with following your meal and activity plans, if your doctor has prescribed medication or insulin for you, it is critical to take it exactly according to the directions—every dose, every time.

Don’t smoke

Smoking and exposure to second-hand smoke increase a person’s risk of developing heart disease and stroke. Because the risk of heart disease is already higher in people with diabetes, it is especially important for them
to avoid smoking. If you smoke and want to stop, your London Drugs pharmacists can advise you on products and strategies that can increase your chances of quitting successfully.

Blood glucose monitoring

Your diabetes care plan is focused on managing your blood glucose levels to keep you as healthy as possible and prevent complications. Monitoring your blood glucose will provide the information your healthcare team needs to guide you in making lifestyle and medication changes to improve your diabetes management. If you are newly diagnosed, it is important to receive training on how to use your meter properly. You will have to learn:

• how to get a blood sample

• where to take the sample from

• how to use and dispose of the lancets you use to pierce your skin to get the sample

• the size of the blood sample you will need

• the type of blood glucose strips to use

• how to check your meter to ensure that it is accurate

• how to clean and maintain your meter

There are newer types of glucose meters that don’t require you to draw a blood sample. A flash glucose meter uses a sensor that is inserted under the skin, usually in the upper arm, that measures blood glucose. A hand-held scanner swiped over the sensor enables the user to read the blood glucose level. A continuous glucose monitor (CGM) is a device that also uses a sensor inserted under the skin to check blood glucose. A CGM monitors blood glucose continuously throughout the day and displays the readings. These monitors also provide alarms that alert users to high and low blood glucose levels, and they can be integrated with insulin pumps. Your diabetes care team can help you find the glucose monitoring system that best matches your personal needs.

Target blood glucose levels vary depending on a number of factors including age, medical condition, and other risk factors a person has. For example, targets can be different for pregnant women, seniors, and children 12 years of age and younger. Your healthcare provider will be able to tell you what your personal target range should be.

Read other health-related articles in our Living With Diabetes Magazine here.

Healthy eyes protect vision

Keeping your eyes healthy is an important factor in protecting your eyesight. Some eye diseases can lead to vision loss. Fortunately, there are steps you can take to keep your eyes healthy and protect your vision. The first step is to have your eyes checked as often as your healthcare provider recommends or as soon as you develop any new vision problem.

Many of the lifestyle choices that contribute to your overall health will also have a beneficial effect on your eye health. Unfortunately, sometimes even making healthy lifestyle choices and taking precautions doesn’t prevent all vision problems. Just getting older can bring changes that can weaken our eyes and affect our vision. Age-related macular degeneration (AMD) is one of the most common causes of vision loss in people over the age of 60. According to the Canadian Ophthalmological Society, AMD affects nearly two million Canadians and accounts for 90% of the new cases of legal blindness in Canada. If not diagnosed until the condition is advanced, there is no cure for AMD, but laser surgery and injection of medication directly into the eye may help.

You can browse our selection of eye care products, from eye drops to contact lens solution in-store and online at londondrugs.com and read other health-related articles in our BetterCare magazine here.

Diabetes and Heart Health

People with diabetes are more likely to develop heart disease or have a stroke than people without diabetes, and they are more likely to develop these problems at a younger age.

This is due, at least in part, to the fact that high blood glucose (blood sugar) levels can damage blood vessels as well as the nerves that control the heart and blood vessels. Additionally, people with diabetes often have a number of other risk factors that increase the chances of developing heart disease. These risk factors include being overweight (especially if the excess fat is found around the waist), high blood pressure, high cholesterol, being inactive, and smoking or using other tobacco products. Having a family history of heart disease or stroke also increases the risk. Because there is nothing we can do about our family history, it is even more important to take actions to minimize those risk factors that we can control.

Reducing your risk

Fortunately, you can reduce your risk of developing heart disease or having a stroke by taking steps to manage your blood glucose, monitoring your health, and making wise lifestyle choices. Here are some guidelines that will help.

• Alcohol intake: If you consume alcohol, check with your doctor to make sure it is all right for you to do so. Alcohol raises blood pressure by interfering with blood flow to and from the heart, and it can affect blood glucose levels. If your doctor says it is okay for you to drink alcohol, do so in moderation.

• Blood glucose: Aim for an A1C level of 7% or less by following your diabetes management plan.

• Blood pressure: Test your blood pressure regularly to make sure it is within the range your healthcare team has established for you, and have it professionally checked every time you visit your healthcare provider.

• Cholesterol: LDL cholesterol (sometimes called “bad” cholesterol) increases the risk of heart problems. Aim to keep yours below 2.0 mmol/L. To limit your LDL cholesterol and raise your HDL (“good”) cholesterol, limit the amount of animal fats you consume and eat more plant-based foods. Triglycerides, another type of blood fat related to cholesterol, can also raise heart disease risk. Check with your healthcare team to find out what range your triglycerides should be in and have your triglyceride levels checked periodically to make sure they are in that range.

• Smoking: The nicotine in tobacco causes blood vessels to narrow, which raises blood pressure. Smoking also makes blood pressure medications less effective. If you are a smoker and need help quitting, your London Drugs pharmacists can help with tips and smoking cessation products that can help you quit successfully.

• Stress: Stress can affect both blood pressure and blood glucose. Learn to manage stress in a healthy manner. Some options include socializing, being physically active, listening to soothing music, and engaging in a hobby you enjoy. Practicing relaxation techniques for just a few minutes each day can also help you manage your stress in a healthy manner.

Helpful relaxation techniques include:

• Yoga and tai chi are ancient arts that combine rhythmic breathing with postures or flowing movements. They provide a mental focus that is calming and can distract you from distressing thoughts.

• Mindful meditation involves sitting comfortably and focusing your attention on your breathing and on the present moment. Don’t let your mind drift to another time or place or to things you are concerned about. Research shows that mindful meditation may be helpful in relieving anxiety, depression, and pain.

• Guided imagery involves calling to mind images of places or experiences that you find soothing to help you relax.

• Breath focus is a simple technique in which you focus on taking long, slow, deep breaths and try to distance your mind from distracting thoughts.

• Body scan combines progressive muscle relaxation with breath focus. After a few minutes of deep breathing, focus your mind on one part of your body or one muscle group at a time and mentally release any physical tension you feel there. When the tension in that spot eases, shift your focus to another part of your body, moving your attention methodically until you have relaxed your entire body.

• Weight: Being overweight can make it more difficult to manage diabetes and can raise the risk for many health problems including high blood pressure and heart disease. A healthy eating plan and more physical activity often help. Excess fat carried around the waist can raise the risk of heart disease even in people who are not overweight. Ask your healthcare team to assess your waist circumference to see if your belly fat is in the healthy range.

When lifestyle changes aren’t enough to reduce your risk, your doctor may prescribe medication. It is important to take the medicine exactly as prescribed in order to get the most benefit from it. If you have any questions about your medicines or how to take them, your London Drugs pharmacists will be happy to answer them. Learn more about the Diabetes Management Clinics offered at London Drugs.

Managing your heart health

Coronary artery disease is the most common form of heart disease for people living with diabetes. This is caused by a buildup of plaque, or cholesterol deposits in the coronary artery walls. These arteries serve to supply oxygen and blood to the heart. When the plaque narrows or blocks the arteries, it decreases the blood flow to the heart, which can then cause a heart attack. If the blood flow to the brain is decreased, a stroke can occur. 1

Adults with diabetes are nearly twice as likely to have heart disease or stroke as adults without diabetes. 2 Gradually, high blood sugar can cause damage to your blood vessels and nerves. When your blood vessels are weak, they can become leaky and susceptible to cholesterol buildup. 3 However, you can make changes today to lower your risk of a heart attack or stroke by knowing you ABCDEsss 4*.

A – A1C of 7.0% or less
This lab test is done every 3 to 6 months measures your blood sugar control.

B – Blood pressure (BP) of less than 130/80 mmHg
Systolic is your top number. Diastolic is your bottom number.

C – Cholesterol (LDL cholesterol) less than 2.0 mmol/L
Buildup of LDL (low-density lipoprotein) and low HDL (high-density lipoprotein) increases the risk of heart attack and stroke.

Drugs
Speak to your health care team about medication to lower your risk of a heart attack or stroke.

Exercise and healthy eating.
See below for some tips.

Self-management support
People with diabetes should set personalized goals to manage their diabetes.

Screening for diabetes complications
Most people with diabetes will need a yearly foot exam, kidney evaluation and an eye exam.

Smoking increases your risk of heart attack and stroke
If you smoke, you should quit.

How to reduce your risk of a heart attack and stroke*

Maintain a healthy plate. 6

• Cook at home. Try to limit highly processed food and restaurant food that are high in salt, fat, and sugar. 7

• Read food labels. Look for foods with a % daily value (%DV) of less than 5% for fat, sodium, sugars. 8

• Make a grocery list. This helps to prevent impulse buys, helps you stay on budget and reduces food waste. 9

Exercise: Keeping active helps your diabetes and your heart

Experts recommend that keeping active can have major benefits for your diabetes, heart, and your weight. It is recommended that you should try to get 5*:

• 150 minutes of aerobic exercise per week. Aerobic is exercise that makes you breathe faster and raises your heart rate. e.g. brisk walking, swimming, dancing, and riding a bike.

• Lifting weights 2 to 3 times per week.

Symptoms of heart disease. 10

The symptoms of heart disease may differ between men and women. Signs may include:

• Chest pain, including a burning sensation, heaviness or pressure/discomfort in the chest

• Upper body discomfort in your arms, neck, shoulders, back or jaw

• Shortness of breath

• Lightheadedness/fainting

• Sweating

• Nausea

If you experience any of these symptoms, immediately call 911 or your local emergency number.

TM see www.ascensiadiabetes.ca/tm-mc. All other trademarks are the property of their respective owners © 2021 Ascensia Diabetes Care Canada Inc.
* Patient should consult with their health care provider about taking medications and prior to making any changes to treatment regimen. 1. Centers for Disease Control and Prevention (2021). Diabetes and Your Heart. https://www.cdc.gov/diabetges/library/features/diabetes-and-heart.html. 2. National Institute of Diabetes and Digestive and Kidney Diseases (2020 NIDDK). Diabetes, Heart Disease, and Stroke. https://www.niddk.nih.gov/health-information/diabetes/overview/preventingproblems/heart-disease-stroke. 3. Heart and Stroke Foundation. Diabetes and heart disease: your top 3 questions answered. https://www.heartandstroke.ca/articles/diabetes-and-heart-disease-your-top-3-questions-answered. 4. Diabetes Canada (2020 Canadian Diabetes Association). Staying healthy with diabetes. https://www.diabetes.ca/DiabetesCanadaWebsite/media/Managing-My-Diabetes/Tools%20and%20Resources/staying-healthy-with-diabetes.pdf?ext=.pdf. 5. Diabetes Canada (2020 Canadian Diabetes Association). Physical activity and diabetes. http://guidelines.diabetes.ca/docs/patient-resources/physical-activityand-diabetes.pdf. 6. Canada’s Food Guide (2019 Government of Canada). Food guide snapshot. https://food-guide.canada.ca/en/food-guide-snapshot. 7. Canada’s Food Guide (2019 Government of Canada). Cook more often. https://food-guide.canada.ca/en/healthy-eating-recommendations/cook-more-often. 8. Canada’s Food Guide (2019 Government of Canada). Use food labels. https://food-guide.canada.ca/en/healthy-eatingrecommendations/using-food-labels. 9. Canada’s Food Guide (2019 Government of Canada). Meal planning. https://food-guide.canada.ca/en/tips-for-healthy-eating/meal-planning. 10. Heart and Stroke Foundation. Emergency Signs. https://www.heartandstroke.ca/heart-disease/emergency-signs.

Vaccination: the healthy choice

Vaccines save lives. In fact, in the last 50 years, vaccines have saved more Canadian lives than any other medical intervention.

While vaccines have made many diseases rare in Canada, the organisms that cause them are still out there. If vaccination rates drop, we could see outbreaks of diseases such as measles, mumps, and pertussis (whooping cough) return. And diseases that are rarely seen in Canada are still prevalent in other countries, only a plane ride away, and it’s not possible to know where every person you come in contact with has been. When you get vaccinated you are not only protecting yourself, you are also protecting the people you are around—including babies who are too young to be vaccinated and people who cannot receive vaccines for medical reasons (such as undergoing cancer treatment or having a weak immune system).

Childhood immunization

Babies’ immune systems can fight off many germs, but there are some deadly diseases that they can’t handle. Children are exposed to thousands of germs every day through the food they eat, the air they breathe, and the items they touch. This is why childhood vaccinations are so important. Vaccines use tiny amounts of substances that help a child’s immune system learn to recognize and fight off serious diseases.

The Canadian Paediatric Society and the National Advisory Committee on Immunization currently recommend the following vaccines for children.

• 5-in-1 (DTaP-IPV-Hib) or 6-in-1 vaccine (DTaP-HB-IPV-Hib) protects against diphtheria, tetanus, pertussis, polio, and Hib disease; 6-in-1 vaccine also protects against hepatitis B.

• Rotavirus vaccine protects infants against rotavirus, the most common cause of serious diarrhea in babies and young children.

• Pneumococcal vaccine protects against infections caused by Streptococcus pneumoniae, including meningitis (a brain infection), pneumonia, and ear infections.

• Meningococcal vaccine protects against diseases caused by the meningococcus bacteria, including meningitis and septicemia, a serious blood infection.

• MMR vaccine protects against measles, mumps, and rubella.

• Varicella vaccine protects against chickenpox, a very uncomfortable and sometimes serious infection.

• Hepatitis B vaccine protects against hepatitis B, a serious infection of the liver.

• dTap vaccine protects adolescents against diphtheria, tetanus, and pertussis (whooping cough).

• HPV vaccine protects against the human papillomavirus, the cause of a variety of cancers (anus, cervix, penis, vagina, vulva, mouth, and throat) and genital warts.

Your child’s healthcare provider can advise you on which vaccines your child should have and when to have them.

Not just kid stuff

Vaccines aren’t just for children. Adults need vaccines, too. The vaccinations you may need can vary depending on what vaccines you have had in the past, whether you are pregnant or planning to become pregnant, the type of work you do, if you are planning to travel, and if you have any health conditions.

Commonly recommended vaccines for immunization of healthy adults include:

• Td (diphtheria, tetanus): for adults who haven’t previously received the vaccine, plus a booster dose every ten years

• Herpes zoster (shingles): adults 50 years and older

• Human papillomavirus (HPV): women up to 45 years old and men up to 26 years of age (or older if at risk)

• Influenza (the flu): annually

• Measles, mumps: susceptible adults born in 1970 or later

• Meningococcal conjugate: adults up to and including 24 years of age who were not immunized in adolescence

• Pertussis: one dose of pertussis-containing vaccine in adulthood; adults who will be in close contact with young infants should be immunized as early as possible; one dose of Tdap vaccine should be administered in every pregnancy, ideally between 27 and 32 weeks of gestation

• Pneumococcal polysaccharide 23-valent: adults 65 years of age and older should receive one dose

• Pneumococcal conjugate 13-valent: adults at high risk

• Polio: Previously unimmunized adults

• Rubella: susceptible adults should receive one dose; if vaccine is indicated, pregnant women should be immunized after delivery (or one month before pregnancy)

• Varicella (chickenpox): susceptible adults up to and including 49 years of age should receive two doses

In addition to routinely recommended immunization, certain vaccines are recommended for adults in specific
risk situations. As an added benefit, some vaccines can lower your chances of getting other diseases in addition to protecting you from the diseases they are designed to prevent, for example:

• Hepatitis B vaccine lowers the risk of liver cancer.

• HPV vaccine lowers the risk of cervical and anal cancers.

• Flu vaccine lowers the risk of flu-related heart attacks and other flu-related complications from existing health conditions

Vaccine misinformation

Some people are afraid to get vaccinated, because they believe false stories about vaccines that they have heard from friends or have read in the media. Don’t be fooled by this misinformation and let it lead you to putting your health and that of your family at risk. Here are the facts that help clear up some of this misinformation:

• The MMR (measles, mumps, rubella) vaccine does not cause autism. This story began 20 years ago when a British doctor published an article that supposedly made the connection. It was later discovered that his research was seriously flawed and that he had a financial interest in a company that was going to come out with a competing vaccine. The doctor lost his license to practice medicine, and many studies have disproved any link between autism and the vaccine.

• Vaccines are safe. In Canada, there are very strict guidelines governing the way vaccines are made. As with other medicines, vaccines are tested thoroughly before Health Canada approves them for use. Even after vaccines are in use, Health Canada continues to monitor them to see if any side effects appear.

• Vaccines do work. The fact that some people get the disease after being vaccinated doesn’t mean that vaccines are ineffective. Like just about everything else in life, vaccines are not absolutely 100% effective, so there is a chance that some people will not develop immunity to the disease after receiving the vaccine. However, even if a person does contract the disease, it is likely to be less severe than if the person had not been vaccinated.

Talk to your pharmacist about what vaccines are right for you and your family, and take the necessary steps to safeguard your health against preventable diseases. You can also learn more about what vaccines are offered at London Drugs here.

Tobacco: What you need to know

People use tobacco in a variety of ways—from traditional cigarettes, cigars, pipes, and chewing to e-cigarettes and vaping. But how much do they really know about the product they are introducing into their bodies? Tobacco contains nicotine, an addictive substance that makes it difficult to stop using tobacco. But nicotine isn’t the only troublesome ingredient. Tobacco contains over 7,000 chemicals, more than 70 of which are known to cause cancer. Smoking harms nearly every organ in the body.

How Tobacco affects the body

• When nicotine enters the blood, it triggers the adrenal glands to release epinephrine, which stimulates the central nervous system, raises blood pressure, and increases breathing and heart rate.

Smoking tobacco has been linked to:

• a variety of cancers including lung and mouth cancer

• chronic bronchitis

• emphysema

• increased risk of heart disease, which can lead to heart attack or stroke

• cataracts

• type 2 diabetes

• pneumonia

• poor blood circulation to the hands and feet

• rheumatoid arthritis

• weakened immune system

• gum disease

• reduced senses of taste and smell

• irritation of the stomach and intestines

• reduced bone density

• fertility problems

• erectile dysfunction

• Pregnant women who smoke risk miscarriage, stillborn or premature baby, low birth weight infant

• Smoking can also affect a person’s appearance including prematurely aged, wrinkled skin and teeth that are stained yellow or brown

Many of the problems caused by tobacco smoke don’t only affect the people who smoke; the second-hand smoke can also have a significant effect on the health of the people around the smoker. For example, children exposed to second-hand smoke during their first year of life are more likely to have health problems, including sudden unexpected death.

E-Cigarettes and Vaping

Electronic cigarettes—also known as e-cigarettes, e-cigs, and vapes among other names—are battery-powered devices that heat and aerosolize liquids so they can be inhaled in an attempt to recreate the feeling of smoking. The liquids vary in content. Some contain nicotine, THC (the main mind-altering ingredient in marijuana), or flavourings; others contain unknown chemicals or other substances. Some research indicates that vaping nicotine may be somewhat less harmful than smoking traditional cigarettes, but that doesn’t mean it is safe; recent reports have linked e-cigarettes and vaping with lung injury and death. And people who smoke or vape may have a higher risk of complications from COVID-19 due to the lung damage they cause.

When it’s time to quit

According to Health Canada, there are five stages to quitting:

Stage 1

Not being ready. During this stage, the person isn’t even thinking about quitting. If challenged about smoking, the person will probably defend the behaviour.

Stage 2

When the person begins to consider quitting but isn’t quite ready to do it. During this stage, a person is more willing to receive information about smoking and thinks about what barriers might stand in the way of quitting.

Stage 3

Preparation. At this point, the smoker has made the decision to quit and may even begin smoking less. This is the time to create a quit plan and begin preparations.

Stage 4

The action stage. This is when people commit to quitting and take action. They may turn to family and friends to provide encouragement. This stage usually lasts up to six months, and it is when the former smoker needs the most help and support.

Stage 5

Maintenance. This is the stage where former smokers have learned to anticipate and deal with the temptation to begin smoking again. They have learned strategies to cope with the urge to smoke and they develop a sense of control and the ability to remain smoke-free.

Developing a quit plan

The first step in developing a successful quit plan is to select a quit date. It should be close enough so that you won’t lose your motivation to quit but far enough in advance to give you time to prepare. There are some things you should do as you wait for your quit date to arrive.

• Write down a clear statement about why you want to stop smoking—for example: “I want to quit smoking to set a good example for my children.” Post it someplace where you will see it to act as a reminder.

• You will have to decide if you want to quit abruptly or to gradually reduce your tobacco use up to your quite date and then stop.

• Another decision you will have to make is whether you want to use a smoking cessation aid such as a nicotine replacement therapy (NRT) product or a prescription medication. While some people try to quit “cold turkey,” only about 6% of these quit attempts are successful. If you decide that an NRT product is right for you, your London Drugs pharmacists can help you select one that will work best for you.

• Dispose of all your tobacco products and ashtrays.

• Prepare for withdrawal. Have a plan for how to deal with withdrawal symptoms. Write down one or two strategies to try to deal with each withdrawal symptom.

• Stock up on oral substitutes such as sugarless gum, hard candies, and raw carrots.

• Set up a support system. Tell your friends, family, and coworkers that you will be quitting, and ask them to encourage you to succeed. Ask the smokers among them not to smoke around you.

• Think about the places and activities that trigger you to want to smoke, and try to make alternate plans. For example, if you always smoke after lunch, try making a phone call or scheduling a quick errand for that time. If going out for a drink with friends triggers your smoking, suggest going to a movie instead.

Benefits of quitting

Quitting may not be easy, but it will be worth it. It is likely that quitting will help you live a longer, healthier life.

• 20 minutes after quitting, your blood pressure starts to lower

• 8 hours after quitting, the level of carbon monoxide (a dangerous chemical) in your blood drops to a normal level

• 24 hours after quitting, your risk of having a heart attack begins to decline

• 2 weeks to 3 months after quitting, the airways in your lungs relax and breathing becomes easier

• 1 to 9 months after quitting, your lungs are stronger and you cough less

• 1 year after quitting, your risk of coronary heart disease drops to half of that of a smoker

• 5 years after quitting, your risk of having a stroke drops to that of a non-smoker

• 10 years after quitting, your risk of dying from lung cancer is much lower, and your risk of getting cancer
of the mouth, throat, esophagus, bladder, kidney, or pancreas decreases

• 15 years after quitting, your risk of coronary heart disease is as low as that of a non-smoker

The bottom line

Is it time for you to think about becoming a non-smoker for your health and the health of your family and friends? Speak with your London Drugs pharmacists for more information on smoking cessation. They will be happy to provide tips to help you achieve your goal of becoming smoke-free.

Blood Glucose Monitoring

Self-monitoring of blood glucose (blood sugar) levels is a critical part of managing
diabetes, because it provides a picture of how well blood glucose is being controlled. In addition to providing an indication of long-term control, it helps identify impending problems, and this allows people to make necessary adjustments to prevent highs and lows. For example, if blood glucose drops, the person can eat something; if it rises, a medication adjustment may be necessary.

Traditionally, blood glucose self-monitoring has been done using a blood sample obtained by pricking part of the body—usually a finger—with a lancet and applying the sample to a special strip that is read by a glucose testing device.

Continuous glucose monitoring

Another testing option is also available. Called continuous glucose monitoring (CGM), it involves a small, disposable sensor that is worn under the skin (commonly on the arm or stomach) and tests blood glucose every few minutes all day and night. The readings are sent to a transmitter and usually to a separate device as well, allowing the data to be read by the patient, caregiver, or healthcare provider. The CGM can also be paired with an insulin pump, which is called integrated CGM.

CGM is a good option for some patients, because:

• It allows people to see their blood glucose reading 24 hours a day with few—or
sometimes even no—finger prick tests.

• It improves the ability to identify glucose patterns, so daily management decisions can be made in a timely manner.

• Because CGM monitors blood glucose continually, it can be particularly helpful overnight when regular testing is not likely to be done. Alarms and alerts can warn users when blood glucose drops too low.

• It provides more information than sporadic finger prick tests. The device shows the current glucose reading, a graph of glucose readings over the previous hours, and
the rate of change in the levels.

• The ease of use and greater information provided can lead to improved glycemic control.

According to Diabetes Canada, there is evidence to suggest that CGM may be beneficial for both adults and children with type 1 diabetes who have not achieved their blood glucose targets or who have difficulty with hypoglycemia.

Diabetes apps

Apps that help manage blood glucose have been shown to be beneficial in improving the health of people with diabetes. Many diabetes devices—including glucose meters, continuous monitors, and insulin pumps—come with integrated apps that sync the device to a mobile phone. A diabetes educator can help you learn how they work.

The bottom line

Diabetes management must be individualized. People living with diabetes should work with their healthcare team to determine the meal plan, activity program, blood glucose monitoring device and schedule, and the diabetes supplies that will best meet their personal needs.

Your London Drugs pharmacists are always happy to answer your questions and counsel you on products to help you manage your diabetes and lead a healthy life.

Tips for heart-healthy living

Understanding your risks

Heart-healthy eating

Heart-healthy activity

Maintaining a healthy weight

Smoking and health

Managing stress

Lifestyle choices & blood glucose

Healthy eating

Physical activity

A healthy weight

Your treatment plan

Don’t smoke

Blood glucose monitoring

Healthy eyes protect vision

Diabetes and Heart Health

Reducing your risk

Managing your heart health

How to reduce your risk of a heart attack and stroke*

Vaccination: the healthy choice

Childhood immunization

Not just kid stuff

Vaccine misinformation

Tobacco: What you need to know

How Tobacco affects the body

E-Cigarettes and Vaping

When it’s time to quit

Developing a quit plan

Benefits of quitting

The bottom line

Blood Glucose Monitoring

Continuous glucose monitoring

Diabetes apps

The bottom line

Archive

Categories

Pages

Newsletter

Tips for heart-healthy living

Understanding your risks

Heart-healthy eating

Heart-healthy activity

Maintaining a healthy weight

Smoking and health

Managing stress

Lifestyle choices & blood glucose

Healthy eating

Physical activity

A healthy weight

Your treatment plan

Don’t smoke

Blood glucose monitoring

Healthy eyes protect vision

Diabetes and Heart Health

Reducing your risk

Managing your heart health

How to reduce your risk of a heart attack and stroke*

Vaccination: the healthy choice

Childhood immunization

Not just kid stuff

Vaccine misinformation

Tobacco: What you need to know

How Tobacco affects the body

E-Cigarettes and Vaping

When it’s time to quit

Developing a quit plan

Benefits of quitting

The bottom line

Blood Glucose Monitoring

Continuous glucose monitoring

Diabetes apps

The bottom line

Archive

Categories

Pages

Newsletter

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