Screentime before bed can negatively affect your sleep

Screentime, or using an electronic device such as cell phones and tablets, before going to bed can negatively impact both the quality and duration of your sleep. Although a popular way to unwind at the end of the day, this pre-sleep activity has been shown to delay bedtime, cause sleep loss, contribute to irregular sleep-wake patterns, and lead to daytime fatigue and later rise times the next morning. Studies have shown that you are more likely to experience a poor sleep when you use your phone for more than 60 minutes before bedtime.

Sleep loss has also been associated with other negative physical effects. Insomnia (trouble falling asleep or staying asleep) and sleep loss have been linked to an increase in blood pressure and, therefore, an increased risk of developing a chronic problem with high blood pressure (hypertension). Poor sleep quality has also been connected to accelerated skin aging, including wrinkles, sagging, and skin conditions like eczema… Sleep loss can lead to anxiety and depression, and many studies have shown that insomnia can impair brain functions such as thought processes, memory, and concentration. The use of screens before bedtime can have a snowball effect that adversely affects you into the next day and can continue as an ongoing cycle.

The good news is that help is readily available from your community pharmacist to tackle your sleep problems. Your pharmacist can work with you to adjust your sleep medication timing or dose to better suit your needs or can help you develop a plan to gradually stop sleep medications altogether. The pharmacist can review your full list of medications and medical conditions to determine if anything else is contributing to your sleep troubles and can also suggest non-drug options and advise you on the use of natural remedies like melatonin. It can be helpful to maintain a sleep log and share the details with your healthcare team–include how long it takes you to fall asleep, how long you sleep, and if you ever wake up after initially falling asleep. Include notes about what may have contributed to your sleep quality. Throughout your sleep journey, your pharmacist can be there to provide support and help you adjust your care plan as needed.

If you need extra help, you can work with a specialty pharmacist or physician trained in non-medication therapy for insomnia (NMTi) to help improve your bedtime routine to achieve quality sleep. Care plans include identifying and changing habits and thoughts contributing to the problems you have with sleep. Common non-drug suggestions include using the bedroom only for sleeping and intimacy, keeping the bedroom free from light and noise, waking at the same time every morning, avoiding daytime napping, and changing behaviours that contribute to causing sleep problems. Relaxation strategies such as progressive muscle relaxation and breathing techniques can be helpful before bed. Some techniques have even been proven to be more effective than sleep medications for long-term insomnia. These ideas may seem like they require a large commitment at first, but great results can be accomplished as soon as two to four weeks.

Even though screen use before bed seems like a good way to relax, it can have multiple negative effects on your quality of sleep and overall wellbeing. Talk to your London Drugs pharmacist today to learn more about how to get the good sleep your body needs.

Don’t let these common diseases take your breath away.

Asthma and COPD are two common breathing disorders. While both problems may seem similar in some ways, they are very different conditions. If you find that you are having trouble breathing when you aren’t suffering from a cold or the flu, it is important to see your doctor to discover what is causing the problem—is it asthma, COPD, or something else? Without a proper diagnosis, you won’t be able to treat it and relieve the symptoms. So, take a deep breath and read on.

ASTHMA

Asthma is a condition that happens when the tubes that carry air in and out of your lungs become swollen, making it harder for air to flow through them. It is a serious problem that doesn’t go away. Once you develop asthma, you are likely to have it for the rest of your life. Even when it isn’t producing any symptoms, it’s still there in the background.

Symptoms can vary from person to person, but common symptoms include:

• chest tightness or pain
• coughing
• shortness of breath
• wheezing (a whistling or squeaky sound when breathing)

There is no cure for asthma, but it can be managed and the symptoms reduced. Treatment usually begins with learning to recognize the things that trigger your asthma attacks and avoiding those triggers. It is also important to keep track of how well you breathe to make sure the medications you take are keeping your symptoms under control.

There are two main types of asthma medications. One type is long-term asthma control medications such as corticosteroids that are usually taken daily and help prevent asthma symptoms on a day-to-day basis and reduce the likelihood that you’ll have an asthma attack. The other type is quick relief (rescue) medications called bronchodilators like salbutamol or ipratropium bronchodilators that open up your airways for rapid relief of symptoms during an asthma attack. If your asthma is triggered by allergies, medicines like antihistamines may also be part of your treatment plan.

It is important to follow your asthma treatment plan carefully and to take all of your medicines exactly as instructed, because uncontrolled asthma can have serious implications for your health. Over time, it can do much harm, including damaging your lungs, increasing your risk of developing pneumonia, or leading to complications during pregnancy.

COPD

Chronic obstructive pulmonary disease (COPD) is an inflammatory lung disease that interferes with air flow from the lungs. Symptoms include:

• chest tightness
• cough
• difficulty breathing
• frequent respiratory infections
• lack of energy
• mucus production
• shortness of breath
• swelling in the ankles, legs, or feet
• unintended weight loss
• wheezing

It is typically caused by long-term exposure to irritating gases, dusts or chemicals including tobacco smoke as the most significant risk factor. If you smoke, the best thing you can do to treat your COPD is to quit. Your London Drugs pharmacists can advise you on products and tips that can help you quit smoking successfully.

Medications are also available to help control the symptoms, slow the progression of the disease, and reduce your risk of complications from COPD. Some of these medicines are inhaled; others are taken by mouth.

Uncontrolled COPD, can lead to many serious complications, including:

• depression
• heart problems like heart disease or heart attacks
• high blood pressure in the arteries that carry blood to your lungs
• lung cancer
• respiratory infections
• chronic bronchitis
• emphysema

MEDICINES & VACCINES

While some medicines used to treat asthma and COPD are taken by mouth, others are inhaled.

Many of these medications are breathed in using a small hand-held device called an inhaler. Some inhalers have dry powder to inhale using the power of your own inhaled breath, others utilize a propellant gas to spray the medication into the mouth to be inhaled into the lungs. One problem with spray-type inhalers is that they require the user to spray the device while at the same time inhaling the medication. This takes coordination to be effective. A tube-like spacer device is an effective way to simply deliver spray-type inhaled medications to your lungs. The inhaler attaches to one end of the spacer and a dose is sprayed into the tube. Then the user takes a couple of slow deep breaths from the opposite end of the tube to carry the medication to the lungs. Spacers are available in a variety of sizes and can include a face mask if needed. They are covered by most insurance plans. Ask your pharmacist to show you one.

Respiratory infections can cause special problems for people with asthma and COPD, so being vaccinated against these diseases is particularly important. Vaccines are available to provide protection against preventable respiratory diseases such as influenza (the flu), pneumonia, and COVID-19. And now a new vaccine has recently become available to provide protection against respiratory syncytial virus (RSV), a major cause of lower respiratory tract illness. RSV vaccines are indicated for adults 60 years and over and for pregnant individuals during weeks 32 to 36 of pregnancy to pass immunity to their unborn babies

If you have asthma or COPD, speak with your doctor or London Drugs pharmacist about how to ensure you are getting the full medication dose from your inhalers and about which vaccinations you should have to help prevent serious illness. You can also try our free online vaccination quiz at londondrugs.com/vaccine-screening to find out what other vaccines you should consider.

Many people use the term flu to refer to any illness caused by a virus, such as the common cold or stomach flu, and this can lead to confusion. However, the influenza virus causes a respiratory illness that tends to be more severe than these viruses and is more likely to cause complications. So, lets discuss some concerns that are common, information currently available and the recommendations that Health Canada provides about the flu vaccine.

“Influenza is not a serious illness. I’ll be okay if I get the flu.”

In years when influenza is widespread in Canada, people may die from influenza or its complications, such as pneumonia. Influenza can lead to serious illness in seniors 65 years and older and in other high-risk groups.  Getting a flu shot protects not only you, but also helps to limit the spread of flu to people around you. You might have mild symptoms that feel like a cold but someone more vulnerable may suffer serious consequences. Older adults, young children, pregnant women at any stage of pregnancy, and those with immune system problems or other medical conditions can become very ill from the flu. When you get the flu shot it helps to protect them as well.

“I have never had influenza, so I do not need to get a Flu shot.”

Symptoms of influenza can vary from mild to severe. Most people likely get sick with influenza several times during their lives. The influenza virus is always evolving so this makes it important to get the updated vaccine each year. The vaccine is designed to protect you against the most harmful strains that caused pandemics in the past such as H1N1 or H2N2.  If you do get the flu, the symptoms will be less severe than if you were not vaccinated at all.
 

“I got the flu after my flu shot”

Flu shots cannot cause influenza illness. Most flu shots contain inactivated or killed influenza viruses. An exception is the nasal spray flu vaccine which contains live weakened strains of influenza, but it cannot cause influenza infection either.  However, during the fall and winter there are many different types of viruses that can cause influenza-like symptoms like colds, COVID-19 and RSV. No vaccines can ensure 100% protection from catching a virus, and they take about 2 weeks to gain their full effectiveness. If you do get influenza, the vaccine is designed to decrease how bad the symptoms are and the risk of severe illness, complications, hospitalization, and even death.

“Getting an influenza vaccine every year weakens my immune system.”

Each year the influenza vaccines are updated to try to match the strains of influenza circulating.  When you get your annual flu shot it ensures you are getting the best protection against the new strains. The flu shot does not overwork your immune system, it trains your immune system to be able to attack the virus quickly when it enters your body.

We hope you have discovered new information, have resolved common concerns that many people have about the Flu virus and the vaccine and that helps you make the best decision for you and your loved ones. We can’t wait to welcome you to our pharmacy!

As the weather gets colder, we tend to spend more time indoors and closer to other people, making it easier for respiratory infections to spread. In addition to catching coughs and colds, we also face the possibility of getting a more serious infection such as the flu, COVID, or RSV.

Even though the risk is higher as we approach winter, getting sick is not inevitable. There are ways we can protect ourselves. The most important step we can take is to get the proper vaccinations. While there is no vaccine against the common cold, there are vaccines that provide protection against other respiratory diseases. One very important vaccine is the flu shot.

It is best to get your flu shot each year as soon as possible after the new influenza vaccine becomes available–usually in October. It takes about two weeks after being vaccinated for your body to produce the antibodies that will protect you from the flu. Unless there are medical reasons why a person should not receive the vaccine, the Canadian National Advisory Committee on Immunization (NACI) recommends that everyone six months of age and older should be vaccinated.

Since the outbreak of COVID-19 several years ago, new strains of the COVID virus have appeared, and new vaccines have been developed in response. Another new COVID vaccine will become available this fall. Make sure your COVID shots are up to date.

Other vaccines commonly recommended for adults include pneumococcal and RSV vaccines. Pneumococcal vaccine protects against bacteria that can cause pneumonia, a lung infection characterized by severe cough and chest pain. Vulnerable people can get so sick from pneumonia that it can lead to hospitalization or even death.

RSV (respiratory syncytial virus) is a viral infection affecting the lungs and respiratory tract and causes mild to severe cold-like symptoms such as cough and fever. New single dose vaccines are now available to protect vulnerable groups.

There are guidelines indicating who should receive each vaccine, but the recommendations are general, and they can vary depending on the person’s age and other health factors. Your doctor and London Drugs pharmacist can explain your vaccine options and explain which ones would be right for you. Your London Drugs pharmacist can also administer the vaccines conveniently right in the pharmacy.

Do you really have a cold?

Because a number of respiratory infections spread during the same time of the year as colds, how do you know if what you have is actually a cold? While symptoms and warning signs tend to vary from person to person and from one disease to another, the following are typical signs of a cold:

• Symptoms come on gradually.
• Fever is rare.
• Body aches are mild.
• Chills are uncommon.
• Fatigue and weakness may occur.
• Sneezing, stuffy nose, and sore throat are common.
• Cough and chest congestion are mild to moderate.
• Headaches are rare.

When to see a doctor

Because cold symptoms can be similar to those of more serious illnesses, you should speak with your doctor if:

• Your cold symptoms are severe or unusual.
• You have a fever that lasts for more than four days.
• You have difficulty breathing or are breathing fast.
• Your cold symptoms worsen any chronic medical condition you may have.

If you have any questions about colds or other respiratory illnesses, your London Drugs pharmacists are available to answer them. Ask us. We’re here for you.

These common infections can involve any part of your urinary system.

The urinary tract consists of several parts including a pair of kidneys and ureters, a bladder, and a urethra. Your kidneys filter water and waste products from your blood, and this becomes your urine (pee). Your ureters are tubes that carry the urine from your kidneys to your bladder. Your bladder stores the urine before it leaves your body through your urethra.

Most urinary tract infections (UTIs) affect the bladder. As long as you get prompt treatment for a bladder infection, it generally won’t be a serious problem, and most can be cured with antibiotics in less than a week. However, if treatment is delayed, the infection can spread to your kidneys and may cause lasting damage.

Who gets UTIs?

UTIs can affect anyone, at any age. Male babies tend to have more UTIs than female babies, but once past infancy, more females are affected than males. The chance of a male getting a UTI rises after age 65, when the prostate is more likely to be enlarged.

Someone who develops one UTI is more likely to get another one. About 20% to 30% of people who get one UTI will experience a recurrence.

Starting treatment early is very important to prevent complications, so it is vital to be able to recognize the warning signs. UTIs don’t always cause symptoms, but when they do, they may include:

• A burning feeling when you urinate
• Pain or pressure in the pelvic area
• Frequent urges to urinate
• Awakening two or more times during the night needing to urinate
• Inability to fully empty your bladder
• Blood in your urine, making it look bright pink or red
• Urine that looks cloudy
• Strong smelling urine

When a UTI spreads beyond the bladder, it requires immediate medical attention. See a doctor if you develop symptoms such as:

• Chills
• Fever
• Nausea or vomiting
• Pain in the abdomen, sides, or lower back

It can be difficult to know when children get a urinary tract infection, because they may not be able to explain clearly what they are experiencing, or they may be too young to tell you anything about the problem. If you suspect that something may be wrong, watch to see if they cry when urinating, if they suddenly need to go to the bathroom more often but little urine comes out, or if their urine or diapers have a bad odour.

Treating UTIs

On the bright side, UTIs usually respond well to treatment and can often be cured within a few days.

The usual treatment for a UTI in the bladder is an oral antibiotic that will kill the bacteria causing the infection. Pharmacists can often prescribe antibiotics to treat uncomplicated UTIs. Your doctor or pharmacist can also recommend prescription or over-the-counter pain relievers if needed. It is important to take all of the prescribed antibiotic, even if you start to feel better in a day or two. If the infection has progressed to the kidneys, a doctor may prescribe stronger oral or intravenously (IV) antibiotics.

To reduce the risk of UTI infections and repeated infections:

• Drink more water to help flush bacteria out of your urinary tract.
• Empty your bladder as much as possible when you urinate.
• Women: When you wipe yourself after using the toilet, wipe from the front to the back to
• avoid spreading bacteria from your anus to your urinary tract.
• Women: Urinate immediately following sexual intercourse. Use of spermicide or
• diaphragms may increase your risk of repeat UTIs. Ask your pharmacist or doctor for
• alternative birth control recommendations if you get recurrent UTIs.
• Men: Keep the tip of your penis clean, especially if you aren’t circumcised, because the
• foreskin can trap bacteria that can get into your urinary tract.

Your London Drugs pharmacists are here to help you. If you have more questions about urinary tract infections, your risks of complications, or about the medication that has been prescribed for you, ask us.

What’s behind the exotic name?

Chikungunya is a virus that can be found in many regions of the world, including Asia, Africa, and the Americas. While we are quite safe from this virus in Canada, people who are travelling to other countries should be aware of this disease. Like Malaria and West Nile virus, it is usually spread to humans through mosquito bites. The name “Chikungunya” means “to become contorted” in a Tanzanian language, where it was first identified in 1952.

Chikungunya often occurs in warm and rainy regions, as these provide good conditions for the type of mosquitoes that spread the disease. These mosquitoes typically bite during the day and near water sources. Chikungunya first appeared in the Caribbean in late 2013. By the end of 2017, there had been more than 2.9 million cases. During outbreaks, the virus can spread very quickly, affecting up to 75% of the local population. Many countries have also experienced outbreaks in the past five years, including popular destinations such as Mexico, Thailand, The Maldives, and Nigeria.

People who are sick from the Chikungunya virus do not usually die from the disease, but it can often leave some long-term issues. Up to 30% of infected people show no symptoms, but those who do often experience high fever and severe joint pain in the hands and feet. Rash and eye problems can also occur. Babies, older adults, and people with certain medical conditions may be at higher risk for developing severe disease. Although most people recover in seven to ten days, joint pain and tiredness can last for years. People suffering from long-term effects of Chikungunya infections are often unable to stand upright without difficulty and pain, frequently adopting a “contorted” posture that gives rise to the disease’s name.

There is no treatment for the Chikungunya virus aside from rest, fluids, and pain relievers; therefore, prevention is the best approach. Proper use of mosquito protection measures—such as mosquito repellant sprays, long-sleeved clothing, and mosquito nets—is important to provide protection against Chikungunya. These measures can also prevent other mosquito-borne diseases such as Malaria, Dengue Fever, and Zika virus. Recently, a new Chikungunya vaccine that provides excellent protection against the virus has been approved in Canada for people who are at risk of exposure to the disease. It will be available in late 2024.

If you’re planning a trip, talk to a physician or schedule an appointment with a healthcare provider who specializes in travel medicine. It is best to schedule an appointment at least four to six weeks before your travel, because some vaccines require multiple doses for full protection. Travellers with shorter timelines should also seek advice. All of our Travel Clinic pharmacists are certified by the International Society of Travel Medicine (ISTM). They can provide you with comprehensive travel advice, plus vaccines and medicines to help keep you safe on your trip. Visit ldtravelclinics.ca for more information about our London Drugs Travel Clinics and for a list of locations.

As summer turns to fall and fall to winter, it is important to protect ourselves from the flu.

Influenza (the flu) is an illness that affects the whole world and reaches Canada every fall, making many people sick. While most cases of the flu occur in January and February, flu season can begin as early as November and stretch into April. While it doesn’t usually last more than a couple of weeks in most people, it can cause serious complications for some.

PREVENTION

The best way to prevent the flu is through vaccination. The virus that causes the flu is called influenza, and it changes from year to year, so the vaccines must change as well. Scientists around the world study the new strains of the virus, and they work to develop new vaccines that are effective against these new strains. There are a number of different flu vaccines available in Canada, and some are designed especially for people in certain age groups. Your healthcare provider will determine which vaccine you should receive.

It is best to get your flu shot each year as soon as possible after the new influenza vaccine becomes available–usually in October. It takes about two weeks after being vaccinated for your body to produce the antibodies that will protect you from the flu. Unless there are medical reasons why a person should not receive the vaccine, the Canadian National Advisory Committee on Immunization (NACI) recommends that everyone six months of age and older should be vaccinated. Vaccination is particularly important in people who have a higher risk of developing serious complications. Among the groups that are considered to be at high risk are people with chronic health conditions, adults over age 65, anyone living in a long-term care facility, Indigenous peoples, and pregnant women.

Not only will being vaccinated help keep you healthy, it will also help others, because if you don’t catch the flu, you can’t pass the flu virus along to others. Some people cannot receive the vaccine due to health issues, and some of them have a high risk of developing serious complications from the flu. If everyone who could get a flu shot did get one, there would be fewer people in the community spreading the virus. By taking this step to prevent your own suffering from the flu, you could be saving someone else from a serious health problem.

In addition to getting vaccinated, other precautions you can take include:

• Avoid close contact with anyone who appears to be sick.
• Wash your hands frequently with soap and warm water or use an alcohol-based cleanser.
• Cough or sneeze into a tissue or into your sleeve, dispose of the tissue properly, and wash
• your hands as soon as possible.
• Don’t touch your eyes, nose, or mouth.
• Don’t share food, utensils, or personal items.
• Disinfect commonly touched surfaces such as doorknobs and light switches.
• Practice healthy habits: eat nutritious foods, be physically active, drink plenty of fluids, get
• enough sleep, and manage your stress.

NOT JUST THE FLU

Since the outbreak of COVID-19 several years ago, new strains of the COVID virus have appeared, and new vaccines have been developed in response. Another new COVID vaccine will become available this fall. Make sure your COVID shots are up to date.

Other vaccines commonly recommended for adults are:

• Shingles vaccine: Shingles is a viral infection caused by re-activation of the varicella-zoster virus, the same virus that causes chickenpox. After exposure to chickenpox, the virus lays dormant in the body and can be reactivated later in life due to a stimulus such as stress or illness. Shingles often causes a painful blistering rash that appears in a line on one side of the body and is often accompanied by nerve pain. The pain can last for several months after the rash disappears. Some people can even experience a loss of hearing or vision or other complications. The shingles vaccine is recommended for adults 50 years and older and for immunocompromised individuals 18 years and older. The vaccine series requires a total of two doses spread over two to six months, and it is important to get both doses.
• Pneumococcal vaccines: Pneumococcal vaccines protect against bacteria that can cause pneumonia, a lung infection characterized by severe cough and chest pain. Vulnerable people including older adults can get so sick that it can lead to hospitalization or even death. Pneumococcal vaccines are recommended for all adults 65 years and older, for adults 50 to 64 years of age with chronic medical conditions or other risk factors, and for adults 18 to 49 years of age with risk factors. Long-lasting protection is usually achieved with a single dose of vaccine.
• MMR vaccine: Measles, mumps, and rubella (MMR) are conditions caused by highly contagious viruses. Measles can result in symptoms of fever, red eyes, cough, and a rash. Mumps often causes painful swollen glands, and rubella can cause a fever and a rash as well. Individuals born before 1970 are assumed immune because of widespread disease before an effective vaccine was widely available in 1971. If you were exposed to someone who had measles or if you had measles yourself, you likely have natural immunity now. MMR vaccine is now part of routine childhood immunization programs, and it is less common for kids to get these illnesses. For adults, a single dose of the vaccine is recommended for people born after 1970, healthcare workers, travelers, and for other individuals at risk.
• HPV vaccine: Human papillomavirus (HPV), is a virus that can cause genital and common warts. It is also the most common sexually transmitted infection in Canada, infecting over 70% of sexually active adults in their lifetime. HPV is responsible for almost all cases of cervical cancer as well as head and neck cancers and other genital cancers. Not all HPV infections lead to cancer, but the there is an effective vaccine that can help prevent HPV infections and reduce your risk of developing these cancers. School age children are offered this vaccine as part of routine vaccination programs. It is also recommended for unimmunized adults up to age 45 and sometimes for older adults who are at continued risk, such as having new or multiple sexual partners. Speak to a healthcare professional about whether HPV vaccine would be appropriate you. For adults, the vaccine series requires a total of three doses spread over a six-month timeframe.
• Tetanus vaccine: Tetanus is a disease of the nervous system caused by a bacteria called Clostridium tetani and results in painful tightening of muscles over the body. People can be exposed to this bacterium through cuts, scrapes, and puncture wounds. Tetanus vaccines are provided as part of routine childhood vaccine programs. A single booster dose of the vaccine is recommended for all adults over the age of 18 and for pregnant women between 27 and 32 weeks of each pregnancy to protect their babies. Additionally, everyone should get booster doses every ten years for ongoing protection and after certain injuries or animal bites. The vaccine is available in two formulations, tetanus-diphtheria (Td) or tetanus-diphtheria-pertussis (Tdap).

Take our quick one-minute quiz to see which vaccines are recommended for you. The quiz is available at londondrugs.com/vaccine-screening. Then speak to your pharmacist for more information about each vaccine and to learn about public (free) vaccine programs or insurance coverage.