align ProbioticRelieves & managessymptoms ofirritable bowelsyndrome. 28 Capsules

Muscle & BackPain ReliefExtra Strength50 Caplets

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BACK PAINGET THE FACTS ON

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TWO WEEK SALE PERIOD - Prices In Effect March 24 - April 62 People First Join us on acebook.com/peoplesdrugmart

Travel HealthMost Peoples locations conve-niently administer travel vac-cinations on-site. Talk to aPeoples Pharmacist abouttravel vaccinations and med-ications for safe travels.

Helping People Live Better Lives

DocusateSodiumRelief of occasionalconstipation.Helps to softenstools.100's

align ProbioticHelps build andsupport ahealthy digestivesystem andmaintain yournatural digestivebalance. 28 Capsules

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GavisconHeart BurnReliefLong lasting reliefin chewabletablets or fast acting liquid. 60 -100's,600mL

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JamiesonMelatoninNaturally promotesa restful sleep.Easy to take timerelease tablets orfast dissolving.10mg, 60’s orFast Dissolve3-5mg, 100’s

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NeilMedNasal Rinseor WashSoothing thera-peutic solutionsthat gently washor moisturize thenasal passages.Sinus Rinse Kit,Neti Pot Kit orRefills 70-100’s

1499Ea.Canesten TreatmentConvenient touse with fastand effective relief. 1 or 3 Day Combi Pak

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Lifestyles Condoms Protection thatheightensintimacy.12-14's

Skyn’s 12’s$9.99

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Band-Aid BandagesProtects cutsand scrapeswhile it speedshealing.Family Pack50-60's

399Ea.

Nasal-CEASEBleedingAidAll natural, firstaid treatment forcuts and bloodynoses, for adultsor kids.5 Pack

899Ea.

Rolaids AntacidNew Ultra’s neu-tralize more than100 times its ownweight in excessstomach acid.72-150s

499Ea.

Nytol Sleep AidNytol will helpyou fall asleepand wake up feeling refreshed.Extra Strength20's or Quickgels16's

599Ea.

Nicorette Quick Mist Fast relief thatgets to work oncravings�in 60seconds.

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Helping People Live Better Lives

Allergy FormulaRelief for hayfever and itch

from allergic reactions.25mg, 24 caplets

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For pain relief.Page 5

People First

Community owned and operated pharmacies, proudly servingBritish Columbians since 1976. Peoples Pharmacists are trulycommitted to helping people live better lives by providingtrusted and personal health care.

4BACK PAINPeoples Pharmacist Ian Lloyd pro-vides advice on preventing andtreating back pain, unfortunately,an all too common condition.

5PAIN RELIEFWide selection of pain relief prod-ucts to help you get back into yourdaily routine.

6ANDROPAUSEApproximately 30% of men in their50’s will experience symptoms ofandropause caused by low testos-terone levels.

7HEALTHY SAVINGSGreat selection of quality health and wellness products from Peoples Pharmacy.

9SPOTLIGHT ON OURCOMMUNITIESA look at Ashcroft and Trail, two B.C.communities that Peoples is proud tobe a member of.

12PHARMACIST AWARENESSMarch is Pharmacist Awarenessmonth. Find out how your PeoplesPharmacist can help you better man-age your health.

14NUTRITIONAL SUPPORTFOR ANXIETYYou are what you eat, read lifestyleand nutrition tips on lowering yourstress and anxiety levels

15BUTTERNUT PESTO RISOTTOBrand new feature recipeFrom Company’s ComingVegetarian Recipes.

9 6 15 14

March 2014

Features & Cover Articles

PEOPLES DRUG MART • PEOPLES PHARMACY

For pain relief.Page 5

PEOPLES PHARMACY

Continued On Page 11

Ian LloydPeoples Pharmacist

BACK PAIN

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>Many of us have experienced back pain. It is believedthat this is the second most common form of pain. In caseyou were wondering, headaches are the first. The mostcommon area for pain to be felt is in the lower back be-cause this part of the back bears the most weight andstress. In the past, it was mostly older people who experi-enced back pain, but now, more children are reportingback problems. This is thought to becaused by poor posture, sports in-juries and carrying heavy backpacks.No matter who you are, back paincan be treated and (even better)avoided. I will discuss some of themany ways to treat and preventback pain.

It is usually best to try and preventproblems before they happen. Thereare many causes of back pain; which include, musclestrains, spasms, osteoarthritis, herniated disks, and osteoporosis. These last three are medical conditions thatmay not respond well to self-treatments. If you have anyof these medical problems speak with your doctor or phys-iotherapist before following any of my recommendations.Most back pain should start to improve within 72 hoursafter injury, if not, contact a Physician.

Your back is a very complex structure. There are manymuscles, tendons and ligaments that help your backstraighten and twist. There are three things that usuallycause muscle injuries. First is too much force for the mus-cle to handle, such as lifting too much. The best exampleof this is bending at the hips and lifting a box that istoo heavy. The second is frequency, doing the samemovement over and over. This type of injury is oftenexperienced when people try to shovel too much snow.Shoveling involves repeated twisting of the lower back.

The third is posture, holding the muscles in inappropriatepositions for extended periods of time. Classic examplesof this include sitting in a chair that has poor support forthe lower back. Many of these stresses often combine tocause back pain.

So what is one to do? The first is to avoid too much forceon the back. When lifting heavy objects, bend at the knees

and use your much stronger legmuscles. Know your limitations. Ifyou know it is too heavy for you tolift, don’t lift it. Find another way.The next idea is to avoid repetition.If you find yourself doing the samething over and over again, such astwisting and reaching for the phone,try to stop this. Put the phone withineasy reach, or take a break and

gently stretch your back in the other direction. Finally, havegood posture. Always ensure your head is directly overyour spine, and that your spine is straight up and down.The two easiest tricks to ensure proper posture I learnedfrom Tai Chi. The first is to keep your chin up and yourshoulders back, this keeps your upper back straight. Thenslightly bend your knees and push your lower pelvisoutwards, this will help to keep your lower back straight.

Another way to prevent back problems is to keep yourback strong and flexible. If you have any back problemsspeak with your doctor or physiotherapist before tryingthese exercises. To strengthen your back you must firststrengthen your stomach muscles. These muscles help tosupport your back. The best exercise is called an abdomi-nal crunch. Lie on your back, with your knees bent andyour feet flat on the floor. Something soft under your backcan make this exercise more comfortable. Place your handsbehind your head, keep your chin up and look at the

Your back is a very com-plex structure There aremany muscles, tendonsand ligaments that helpyour back straightenand twist.

MedicationInteractions

Talk to your Peoples Pharma-cist about possible medicationinteractions between prescrip-tion and over-the-countermedications. It’s your health -take charge.

TWO WEEK SALE PERIOD - Prices In Effect March 24 - April 6 peoplesdrugmart.com People First 5

Your Source For Pain Relief

25%OFFRegular Retail3499Ea.

899Ea.

899Ea. 25%OFFRegular Retail 449Ea.

1599Ea. 699Ea.

Rub•A535 Pain Relief Apply directly to whereyou need relief themost.75 -150g, 65-150mL,Wraps or Patches 2-6’s

Lakota Pain ReliefMade with naturalingredients, it worksto relieve joint, muscle,back or arthritis pain.30 - 88mL, 50-120’s

Peoples BrandHeat PadElectric pad providessoothing heat directlyto stiff or sore areas.Sponge insert allowsfor moist heat applica-tions. Washable cover.

Robax Heat Wraps Patented Heat Cellsuse controlled, deeppenetrating therapeuticheat to provide painrelief for up to 16hours.Back & Hip 3’s orNeck & Shoulder 4's

Dermal TherapyHeel CareDeep penetratingmoisturizing heelcare cream.90mL

Dr. Scholl's Pain Relief OrthoticsClinically proven toreduce pain.Back, Knee, Heel orPain Relief

essentielEpsom Salt For a relaxing mineral bath.2 kg

AspirinASA 81mg For doctor supervisedlong term preventativetherapy for adults.180 Tablets

Midol or MaxidolPMS ReliefRelief from cramps,headache and pain.Midol Complete 32'sor Maxidol 12 HourLiquid Gels 20’s

Your Source For Pain Relief

25%OFFRegular Retail25

Voltaren Pain Relief Clinically provenmedicinal gel forjmuscle, joint orback pain75-100g

Your Source For Pain ReliefYour Source For Pain ReliefYour Source For Pain Relief

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Robax Platinum

Contains an effectivemuscle relaxant plus

the pain relievingpower of ibuprofen.

40’s

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Continued On Page �

Testosterone is the hormone responsible for deepvoices, muscle mass, and facial and body hair patternsfound in males. As men get older, the level of testosteronein the body and production of sperm gradually becomeslower, and they experience physical and psychologicalsymptoms as a result of these low levels. This is part of thenatural aging process and it is estimated that testosteronedecreases about 10� every decadeafter men reach the age of 30.

Andropause is a condition that isassociated with the decrease in themale hormone testosterone. It isunlike menopause in that the decrease in testosterone and thedevelopment of symptoms is moregradual than what occurs inwomen. Approximately 30� ofmen in their 50s will experience symptoms of andropausecaused by low testosterone levels. A person experiencingandropause may have a number of symptoms related tothe condition and could be at risk of other serious healthconditions such as osteoporosis without proper treatment.Causes

The decrease in testosterone is an important factor inmen suspected of having andropause. However, as menage, not only does the body start making less testosterone,but also the levels of another hormone called sex hormonebinding globulin (SHBG), which pulls usable testosteronefrom the blood, begins to increase. SHBG binds some ofthe available testosterone circulating in the blood. Thetestosterone that is not bound to the SHBG hormone iscalled bioavailable testosterone, meaning it is available foruse by the body.Men who experience symptoms associated with

andropause have lowered amounts of bioavailable testos-terone in their blood. Therefore, tissues in the body that arestimulated by testosterone receive a lower amount of it,which may cause various physical and possibly mentalchanges in a person such as mood swings or fatigue.Symptoms and Complications

Although symptoms may vary from person to person,common symptoms of men goingthrough andropause include:R low sex driveR difficulties getting erections or erec-tions that are not as strong as usual

R lack of energyR depressionR irritability and mood swingsR loss of strength or muscle massR increased body fat

R hot flashesComplications associated with andropause include an

increased risk of cardiovascular problems and osteoporosis(brittle bones).Making the Diagnosis

A doctor will ask questions about how you are feeling tosee if your symptoms match those of people with lowtestosterone. Then, a blood test is performed to check thelevel of testosterone in the blood.

Because there are other conditions that are associated withlow testosterone levels (e.g., hypogonadism, which causesretardation of sexual growth and development; diabetes;high blood pressure), your doctor will likely do tests to rule outthese possibilities before making a diagnosis of andropause.

It is important to note that many of the symptoms associated with andropause are also a normal part of aging,and they may not be reversible with treatment.

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ANDROPAUSE ORMALE MENOPAUSE>

Approximately 30� ofmen in their 50s willexperience symptoms ofandropause caused bylow testosterone levels.

MedicationReviews

If you are on multiple medica-tions, ask your Peoples Phar-macist about medicationreviews. Reviews can help youbetter understand and benefitfrom your medication ther-apy.

Healthy Choices For Your WellnessHealthy Choices For Your WellnessHealthy Choices For Your Wellness

GlucosamineSulfateNutritional support thattargets joints and bones.Natural Source500mg, 250’s

Healthy Choices For Your WellnessHealthy Choices For Your Wellness

GlucosamineSulfateNutritional support thattargets joints and bones.Natural Source500mg, 250’s500mg, 250’s

999Ea.

JamiesonB100

Complex Helps the body in

energy production. Alsohelps metabolize fats

proteins and carbohydrates.

90 + BONUS 30

1699Ea.

TWO WEEK SALE PERIOD - Prices In Effect March 24 - April 6TWO WEEK SALE PERIOD - Prices In Effect March 24 - April 6 peoplesdrugmart.com People First 7

JamiesonStresseaseSpecialized stressrelief formula ensures the bodyis getting propernutrients tonourish the heartand muscularsystems. 90's

Jamieson Stress SupportHelps to reducestress.Day or Night30’s

1299Ea. 1299

Ea.1799Ea.

X99Ea.

JamiesonMagnesiumSupports muscle,bone and hearthealth.250mg90 Tablets

999Ea.

webber naturalsOmegasFor hearthealth.Omega-3 180 + 30, Wild AlaskanSalmon Oil120+60, 150’s

899Ea.

Calciumor WithMagnesiumPlays an importantrole in buildingstronger bones.With Vitamin D120’s

599Ea.

Collagen Promotes healthyskin and bones.400mg, 90's

899Ea.

Vitamin C Primary antioxi-dant and an important factorin immunesystemsupport.500mg,100's

499Ea.

webber naturalsMultiSureMultivitaminsfor meeting anadults nutritionalneeds.50+, Men’s orWomen’s60+BONUS 20’s

999Ea.

webber naturalsVitamin D3Helps in the developmentand maintenanceof teeth andbones.400 IU,180+90’sor 1000 IU,240+20’s

499Ea.

Jamieson B50 ComplexContains essentialB vitamins thathelp promote energy productionand stress relief.90 + BONUS 30

1299Ea.

webber naturalsLutein or SuperVisionNutritional supportfor vision.WithZeaxanthin10mg, 60’s or 20mg, 30 + 15’sor SuperVision60-90’s

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Flintstones MultivitaminsSupport forgrowing bodiesorwith immunitysupport.50 - 60's

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Treatment and PreventionReplacing testosterone in the blood is the most commontreatment for men going through andropause. This treatmentmay provide relief from the symptoms and help improve thequality of life in many cases. Lifestyle changes such as increased exercise, stress reduction, and good nutrition alsohelp. Your doctor will help you decide if testosterone treat-ment is right in your situation, as treatment does have risks.Testosterone is available in a variety of different preparationsincluding skin patches, capsules, gels, and injections. Yourdoctor will help determine which treatment is best for youand will often consider your lifestyle when making this deci-sion. Follow-up visits with your doctor will be important afterthe initial treatment begins. At follow-up visits, your doctorwill check your response to the treatment and make adjustments, if necessary.Skin patches: People who wear a patch containing testos-terone receive the hormone through the skin. The patchallows a slow, steady release of testosterone into the bloodstream. It is applied once a day to a dry area of skin on theback, abdomen, upper arms, or thighs.Testosterone gel: This treatment is also applied directly tothe skin, usually on the arms. Because the gel may transfer toother individuals through skin contact, a person must takecare to wash the gel from the hands after each application.Capsules: Taken twice daily after meals, this is yet another option for testosterone replacement. Men with liver disease,

poor liver function, serious heart or kidney disease, or too muchcalcium in their blood should avoid testosterone capsules.Testosterone injections: This treatment involves injectionsof testosterone (testosterone cypionate* and testosteroneenanthate) in the muscle every 2 to 4 weeks. They may causemood swings due to changes in testosterone levels. Men withsevere heart disease, severe kidney disease, or too much calciumin their blood should avoid testosterone cypionate. Men with severe kidney disease should not take testosterone enanthate.

Testosterone should not be taken by any man withprostate or breast cancer. If you have heart disease, aretaking some medications such as blood thinners, have anenlarged prostate, or have kidney or liver disease, you willneed to discuss with your doctor whether or not testosteronetherapy is right for you.

*All medications have both common (generic) and brandnames. The brand name is what a specific manufacturer callsthe product (e.g., Tylenol®). The common name is the medicalname for the medication (e.g., acetaminophen). A medicationmay have many brand names, but only one common name. Thisarticle lists medications by their common names. For more infor-mation on brand names, speak with your doctor or pharmacist.

All material © 1996-2014 MediResource Inc. The contents herein are for informa-tional purposes only. Always seek the advice of your physician or other qualifiedhealth provider with any questions you may have regarding a medical condition

Andropause...Continued From Page 6

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ABBOTSFORD

ASHCROFT

CHETWYND

COQUITLAM

CRANBROOK

KELOWNALYTTONMACKENZIE

NAKUSP

NELSON

KITIMAT

PENTICTON

REVELSTOKESALMO

SOOKE

SPARWOOD

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VANCOUVER

VICTORIA x 2

It is estimated that nearly 1 in 3 people will experience shinglesin their lifetime and the risk increases after the age of 50

Shingles VaccinationThe shingles vaccine protects against herpes zoster, more commonly referredto as shingles. Shingles is caused by the varicella zoster virus, which alsocauses chickenpox. The shingles vaccine is the best way to protect you fromgetting shingles. The vaccine has been shown to reduce the risk of gettingshingles by 50%. For those who still get shingles after being immunized, thevaccine can reduce pain, including the type of pain that lingers after shingles. Talk to your Peoples Pharmacist today to find out how to help protect yourselfagainst shingles and if the shingles vaccination is right for you.

Peoples Locations That Administer The Shingles Vaccination

peoplesdrugmart.com People First 9

The Village of Ashcroft is nestled in a valleywhere the Thompson and Bonaparte riversmeet, straddling the former. It has a popula-tion of 1628 people and is known for havingone of the best climates in Canada, regularlyreaching into the 30s in the summer time.

Its ‘Wellness Awaits You’ brand is wellreflected by the picturesque hoodoos andbeautiful Heritage and Legacy parks makingit a favorite for tourists who wish to relax.

$1000 was donated to the South Cariboo Elizabeth Fry Society (SCEFS). The SCEFS will use the fundsto support a local area Family Support Worker which works with and on behalf of women and fam-ilies involved in the justice system. Ashcroft Peoples Drug Mart Store Manager, Irene Dumont (left)and Victor Ikari, Store Owner (right) presenting cheque to Yoriko Susanj, Executive Director (centre).

On Our Communities

Ashcroft

Spotlight

$1000 was donated to Sanctuary, an after school pre-teen care centre in Trail. Sanctuary has been opensince 1998 and provides a safe and nurturing environment for children whose parents are working andare not available at home. Cheque presentation, left to right: John Lake, Trail Rotary Club, Barbara Gib-son, Sanctuary President, and Pharmacist & Store Owner Jay Ross.

Trail

The Peoples Drug Mart Healthy Communities Fund (HCF) is a community support program that provides finan-cial assistance to health related organizations in Peoples Drug Mart communities. The HFC is funded by the owneroperators of Peoples Drug Mart and from the proceeds of theannual Peoples Drug Mart Golf Event.

Photos courtesy PictureBC

Photos courtesy PictureBC

Trail is hailed as the “home of champions”for producing so many outstanding athletesand teams. Suffice to say, Trail’s sports andrecreational activities are first class and featuremeandering trails along the Columbia River.

In 1895, a small smelter was built toprocess ore from the nearby Rossland mines.Today, Teck’s lead zinc refinery overlooks theColumbia River and is the major regional em-ployer and is the anchor of a strong vibranteconomy in the West.

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Peoples has everything; from travel-size essentials totravel vaccinations - find everything you need for ahealthy and safe trip.

Travel Vaccination ServiceMost Peoples locations conveniently administer travelvaccinations on-site.

Medications for Allergy, Stomach Relief,First Aid & Pain Relief

A prepared traveller is a safe traveller.

Travel-size ToiletriesBring along your daily essentials

Travel-size ToiletriesBring along your daily essentials

Medications for Allergy, Stomach Relief,

Travel-size Toiletries

Join us on acebook.com/peoplesdrugmart

Travel-size ToiletriesBring along your daily essentialsBring along your daily essentialsBring along your daily essentialsBring along your daily essentialsBring along your daily essentials

Peoples has everything; from travel-size essentials toPeoples has everything; from travel-size essentials toPeoples has everything; from travel-size essentials totravel vaccinations - find everything you need for atravel vaccinations - find everything you need for atravel vaccinations - find everything you need for a

Going On A Trip?

Focus On Vitamin DHelps Prevent Major DiseaseVitamin D, often referred to as the “sunshine vitamin,"is a fat-soluble vitamin. Vitamin D is well known for theimportant role it plays in helping the body to absorbcalcium as well as maintaining strong bones to preventosteoporosis. New studies show that Vitamin D may alsobe effective in helping reduce the risk of certain cancersby almost 60 percent.

Evidence suggests that the current Vitamin D recom-mendations — 200 to 600 IU per day, depending onage — are too low. Many researchers now advise in-creasing daily Vitamin D intake to 1,000 IU. Talk to aPeoples Pharmacist about the benefits of Vitamin D.

Ian Lloyd...Continued on Page 13

Ian Lloyd...Continued From Page 4

ceiling and curl your shoulder blades off the ground. Thisexercise only requires a small movement. Don’t pull upwith your hands, don’t curl your chin to your chest andfocus on using your stomach muscles only. Another greatback exercise requires you to be on your stomach withyour arms stretched out in front of you. Gently lift yourarms and chin off the floor and SLIGHTLY arch your back.Hold this for a few seconds and lower them to the ground.Now try it with your legs. The alternate way to performthis exercise is to simultaneously lift your left leg and rightarm, hold, then lower them. Repeat this with the oppositelimbs. Remember to do it gently and only arch your backslightly. The first few times you do this take it easy, don’tdo too much. Remember the second cause of back injuriesis too much repetition.

Prevention is fine, but how do you treat the symp-toms of back pain. Pain relievers come in two generalforms, topical (applied to the skin) or oral (taken bymouth). There are four main types of over the counteroral pain relievers in Canada; ASA, acetaminophen,ibuprofen and the now available naproxen. They workvery similarly, but they all have their slight differences.The most popular pain relief option is acetaminophen(Tylenol). It is known to help reduce the sensation ofpain, but it does not reduce inflammation. The otherover the counter pain relievers (ASA, ibuprofen andnaproxen) have the benefit of reducing inflammationas well as all pain. You can also find muscle pain specificproducts which contain a muscle relaxant calledmethocarbamol. This muscle relaxant can be very effective, but can make you drowsy. Ask your PeoplesPharmacist about which pain relief optionwould be best for you.

The other form of pain relievers are those that arerubbed on the skin (topically). These products fall into twomain categories, topical Non-Steroidal Anti-inflammatoryDrugs (NSAIDs) and counter-irritants. Topical NSAIDs willseep through the skin and act similarly to their ‘by mouth’companions, but generally they tend to act only wherethey are applied. These topical products are very advantageous if only a specific part of your body hurts,like a shoulder, knee or back. Most of the over thecounter topical pain relievers contain a product similar toASA. One brand of topical pain relief, which I recommendoften, contains the NSAID diclofenac, which is sold underthe trade name Voltaren. The product is made with a spe-cial cream that allows the pain reliever to seep into theskin quickly; this provides rapid pain relief to the appliedarea. The side effects and warnings for these are similar to

PEOPLES PHARMACISTSHelping People Live Better Lives

We Can Help WithMedication Reviews.Medication reviews are in-depthconsultations that improve healthoutcomes by helping resolve anyissues that may have arisen dueto your medications.Ask about the medicationreview service.

Jaz KandolaPharmacist & Owner, Kelowna

We Can HelpReduce the RiskOf Shingles.Select Peoples locations adminis-ter shingles vaccinations on-site.Talk to a Peoples Pharmacistabout the shingles vaccinationand how it may prevent or reducethe severity of shingles.

Donovan WaltersPharmacy Manager, Victoria

We Can Help WithTrusted Counselling.Peoples Pharmacists take the timeto explain your medication therapyso you fully understand how yourmedications will improve yourhealth outcome.

Trust your health and wellnesswith a Peoples Pharmcist.

Henry KwokPharmacist & Partner, Vancouver

peoplesdrugmart.com People First 11

12 People First

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Peoples Pharmacists - Helping People Live Better Lives

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Ian Lloyd...Continued From Page 11

oral NSAIDs, but they are not as big a concern becausethe doses used are much lower. You can also get a muchstronger version from your Peoples Pharmacist who spe-cializes in medication compounding. Some PeoplesDrug Mart or Peoples Pharmacy locations may havethefacilities to compound these topical pain relievers andother specialized products.

So which is better for a sore back: heat or cold? Well,both. It is generally recommended that cold packs beapplied to a muscle or tendon when it is first injured.This helps to reduce swelling. After the first day or so,heat can be applied to help relax muscles and improvecirculation. But everyone is different. If something doesnot feel good, don’t do it. Use whatever feels best toyou. If heat helps your back, you can find skin patchesthat provide long lasting warmth. Simply peel off thebacking and apply to the sore spots on your back.Some of these patches can provide heat for up to 16hours. You can also find patches that provide coolingrelief if needed.

Are there any warning signs associated with a soreback? There are a several things to watch for. The painshould last no longer than 2 weeks. It should not be accompanied by a high fever. You should not experi-ence numbness or pain in your lower limbs. Also, youshould not have difficult or painful urination. Any ofthese symptoms should be brought to the attention ofyour doctor quickly.

This article would not be complete without dis-cussing other treatment options for back pain. If backproblems are an ongoing concern you may want toconsider visiting a chiropractor. Many people, includingmyself, find regular chiropractic care to be very helpfulin preventing back problems. For chronic back painacupuncture has also been shown to be very beneficial.Some people also find relief when they regularly use aTENS machine. This electronic machine sends smallelectric pulses into the painful back areas to help re-duce the sensation of pain.

For more information about back pain and treat-ments, look in the BC Health Guide. I have found thatthis is the best source of free medical information. Don’tforget to make sure that your have a good, firm mat-tress. The back needs support while you sleep. This isalso applies to your chairs, make sure that they supportyour lower back, and don’t slouch when you sit. Begood to your back and it will always ‘back you up.’

Written By Ian Lloyd, Pharmacist & Chartered Herbalist, Peoples Pharmacy

PEOPLES PHARMACISTSHelping People Live Better Lives

We Can HelpWith MedicationCompounding.Medication compounding allowspharmacists to create custom med-ications to suit your specific healthneeds. Talk to a PeoplesPharmacist about medicationcompounding.

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Craig PlainPharmacy Manager, Surrey

We Can Help WithThe B.C. SmokingCessation Program.Free nicotine replacement therapy isavailable to B.C. residents coveredby Pharmacare. For informationon how to enroll, talk to aPeoples Pharmacist.

Ranbir HeirPharmacist & Owner, Sparwood

We Help SupportOur CommunitiesThe Peoples Healthy Communi-ties Fund (HCF) provides finan-cial assistance to health relatedorganizations in our communities.The HFC is funded by the owneroperators of Peoples and fromthe proceeds of the annualPeoples Drug Mart Golf Event.

Colleen HoggPharmacist&Owner,Quadra Island

Darlene BoothR.H.N, B.S.W.

Do you ever feel nervous before a big event or meeting some-one for the first time? Perhaps you get those familiar butterfliesin your stomach or have trouble falling asleep due to occasionalcircumstantial events that come and go? If so, don’t worry� Anxiety is a natural response to stress and usually passes once lifereturns to a normal equilibrium. However, for some people, anxiety is not just an occasional visitor, it seems to be a constantcompanion. If anxiety prevents you from participating in the lifeyou want to lead it is wise to seek out a health professional for sup-port. In the meantime, there are somenutritional strategies than can help youfeel more comfortable in your body.

Often, we think of anxiety as a mentalstate of mind and it certainly can beexperienced as a thought loop or com-pulsion affect. However, on a deeperlevel, anxiety is triggered by the nerv-ous system’s response to a perceivedthreat. This may be felt in a myriad ofways such as heat, chills, tremors,shortness of breath, dizziness, numbness, tingling, nausea, a racing heart and so much more. These physical symptoms maybe exacerbated by stimulants, poor food choices, allergies andnutritional deficiencies. Simply put - what we eat can have adirect impact on our physical�mental�emotional comfort andclarity of thought.

My first recommendation on the dietary level is to abstainfrom alcohol and other stimulants; this includes chocolate,recreational drugs, nicotine, caffeinated teas and ginseng. Youranxiety may be directly related to your stimulant consumption.I can personally attest to my love hate relationship with coffee.Every time I go into denial mode and bring the bean back intomy life, my anxiety levels skyrocket and my sleep qualityplunges. Not a good combination. Decaf options are okay inmoderation but I would suggest detoxing from all stimulantsbefore making that choice. Once you experience your nervoussystem without any stimulants you can begin to find yourstimulant�anxiety threshold. Some people are so sensitive that even decaf is too much caffeine.

Weed out the processed food and junk food; the empty calories may provide emotional comfort but they come at a high

price. Low quality food is usually high in calorie and low in benefi-cial nutrients; this contributes to nutritional deficits. Processed foodis often high in fat, sugar and other additives, which can place aburden on digestion and contribute to inflammation, inadequate nutrient absorption and lowered immune response. Do you everfeel jittery after that candy fix? Refined sugars are like putting rocketfuel in a lawnmower; it will do more damage than good and youmight just burn out the motor� Transition to a whole foods dietand choose nutrient dense food over inferior convenience food.

A severe food allergy is easy to recog-nize when the body responds with anaphy-lactic shock but a food sensitivity or subtleallergy may not be so black and white. Therelationship between allergies and anxietyis rather interdependent and complicated.Stress can aggravate allergies and allergiescan ramp up stress both physically andemotionally. The relationship between thebrain and the gut is not a simple one totease out but getting an allergy test and

eliminating offending foods is a good place to start. After eliminating the suspected allergen for a month or two, challengeit by eating a small amount and see if you notice a reaction.

If we are eating poorly or not digesting our food well, thenwe are likely not getting all the nutrients we need to supportoptimal health. Deficiency of a vitamin or mineral can have a di-rect impact on our mental and physical health. The dichotomyhere is that when we are under stress, we actually deplete ourbodies of some beneficial stress support vitamins faster; this cre-ates a spiral effect in our overall health. Some of the beneficialsupplements that support a healthy nervous system during timesof stress include: vitamin B complex, vitamin D, omega 3 fattyacids, calcium, magnesium and vitamin C. I would recommenda good quality daily multivitamin mineral complex as well.

Remember that we all have complex individual needs. Thespectrum of anxiety is a condition that manifests along a continuum with a variety of root causes. An anti anxiety dietaryapproach can help support you on your healing journey but Iwould always suggest consulting with your health care providerbefore making any changes to your current regimen.

Good Health to You�

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NUTRITIONAL SUPPORT FOR AN3IETY>

What we eat can have adirect impact on ourphysical�mental�emo-tional comfort and clarityof thought.

Recipes For Good Health LOWER MAINLANDVANCOUVER• 7160 Kerr St.

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477-1881• #102-2020 RichmondRd.

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VANCOUVER ISLAND• SOOKE

8-6716 Sooke Rd.642-2226

VANCOUVER ISLANDGOLD RIVER• 375 Nimpkish Drive

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726-2733COURTENAY• 102-1350 England

334-9311CAMPBELL RIVER• #101-2276 S. IslandHwy.

923-7311• #984 Shoppers Row

287-8311QUADRA ISLAND• 5-654 Harper Road

285-2275PORT McNEILL• 1584 Broughton St.

956-3126PORT HARDY• 100-8950 Granville St.

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THOMPSON OKANAGANLYTTON• 531 Main Street

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The articles published in People First are for the general information of thereader. While effort is made to reflect accepted medical practice and knowl-edge, articles should not be relied upon for the treatment or managementof any specific medical concern or problem and People First accepts no li-ability for reliance on the articles. For proper diagnosis and medical care,you should always consult your family physician promptly. Opinions ex-pressed in sponsored articles by, MediResource Inc., Ian Lloyd, and Darlene Booth are paid editorials and are not necessarily shared by Peo-ples Drug Mart stores or Peoples Drug Mart (B.C.) Ltd.Some advertised products are not available in all stores. We reserve the rightto substitute products or limit quantities. Prices effective while quantities last.Sale in retail quantities only.

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Bring broth to a boil in small saucepan. Reduce heat to low. Cover to keepwarm.Heat olive oil in large saucepan on medium. Add next 4 ingredients. Cook for about 8minutes, stirring often, until celery is softened.Add squash and rice. Heat and stir for 1minute. Add wine. Heat and stir for about 1minute until liquid is evaporated. Add1cup (250 mL) hot broth, stirring constantly untilbroth is almost absorbed. Repeat 2 more times, adding broth 1cup (250 mL) at a time.Add red pepper and remaining cup of broth, stirring constantly until broth is absorbedand rice is tender and creamy. Stir in remaining 5 ingredients. Makes about 52⁄3 cups (1.4 L).1 cup (250 mL): 260 Calories; 7 g Total Fat (1.5 g Mono, 1 g Poly, 1.5 g Sat); 5 mgCholesterol; 41 g Carbohydrate; 3 g Fibre; 7 g Protein; 570 mg Sodium

TIP: To toast nuts, seeds or coconut, place them in an ungreased frying pan. Heat onmedium for 3 to 5 minutes, stirring often, until golden. To bake, spread them evenly inan ungreased shallow pan. Bake in a 350ºF (175ºC) oven for 5to10 minutes, stirring orshaking often, until golden.

Butternut Pesto Risotto

shaking often, until golden.

Vegetarian Recipes Cookbooksare available at participating

PEOPLES DRUG MART & PEOPLES PHARMACYReprinted from Vegetarian Recipes©Company's Coming Publishing Limited

Butternut Pesto Risotto

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The butternut squash breaks down a bit as the risotto cooks, lending thisdish a lovely golden colour. Extra punches are provided by red pepper,parsley and pine nuts. For a finishing touch, garnish with a bit of fresh basiland a sprinkle of extra Parmesan cheese.

Prepared vegetable broth 4 cups 1 LOlive oil 1 tsp. 5 mLChopped celery 1 cup 250 mLChopped onion 1 cup 250 mLPepper 1/4 tsp. 1 mLGarlic cloves, minced 2 2Diced butternut squash 2 cups 500 mLArborio rice 1 cup 250 mLDry (or alcohol-free) white wine 1/2 cup 125 mLDiced red pepper 1 cup 250 mLGrated Parmesan cheese 1/2 cup 125 mLBasil pesto 2 tbsp. 30 mLPine nuts, toasted (see Tip below) 2 tbsp. 30 mLChopped fresh parsley 1 tbsp. 15 mLLemon juice 1 tbsp. 15 mL