PDM220 Peoples Magazine Vol. 12, No. 8

PeopleFirst pleFi Helping People Live Better Lives

Dr. Hister On Managing

Midlife Health The Dangers Of Processed Foods What You Need To Know About

Hypertension Save On Health Items Company’s Coming Recipe

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Dr. Art Hister on how changing your lifestyle in midlife can possibly add years to your life.

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Hypertension Peoples Pharmacist Ian Lloyd on managing hypertension and offers advice on complimentary supplements.

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Omega 3 fatty acids support cardiovascular health by reducing serum triglyceride levels.

Healthy Choices Save on vitamins and supplements that can help you live a better life.

Baby Boomers Your nutritional needs change as you age, Vitamins and supplements can help you maintain good health.

Midlife Health

9

Pharmacist Recommended Do you need custom medications? Medication compounding can help. Health news on untreated heartburn.

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Processed Foods Darlene Booth on the perils of processed foods and the many benefits of a healthy diet.

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Managing Midlife Health Menopause Here’s some recent health news that should grab your attention: a great little study has shown that health risks attributed to “environmental damage” in an individual can be passed along for several generations.

In other words, if, for example, your grandma was exposed to an environmental toxin that somehow damaged her DNA (well, hey, she was a bit of an odd bird, wasn’t she?), then this study claims that she may have passed that damaged DNA on to you, or even, here’s the really scary bit, to your kids and perhaps even to their kids.

“Yah,” you say, “I did see that report on the news, Art, because I make sure to watch your Health Headlines every day”.

“You are one smart dude, “I answer.

“But,” you continue while ignoring my interruption, “that study was done on mice, so I didn’t worry about it much because no man is a mouse, right?”

“Not quite because what happens in mice can sometimes happen in humans.”

“But there’s also this”, you say, “my grandma may have been a bit weird but she was also a pretty smart lady (after all, she allowed grandpa to think he was the boss even though she ran the show entirely, and he died without ever catching on) and because she lived in a simpler world, she probably didn’t get exposed to too many environmental toxins.”

“True enough,” I say, “but let me ask you this.

Was she fat?”

“All grandmas are fat.”

“Well, that’s a problem, you see, because the same study (and others) indicates that some metabolic changes from inappropriate lifestyle – yes, like from becoming too fat, or from smoking – can produce DNA damage that can also be passed on for several generations.”

“OMG And yikes ” But before you all freak out because you remember that both your grandparents were heavy smokers, they both ate tons of saturated fats, (remember when bacon and fried eggs was the healthiest breakfast you could eat, except in Jewish families like mine, where we substituted that instant artery-clogger known as rendered chicken fat for bacon), they were both overweight and they certainly never did any active exercise (the word “exercise” was invented in the 1980’s by some new-agers in California), here’s the counter-balancing good news.

We now have a ton of evidence that you can largely mitigate many of your negative genetic tendencies by following a healthy lifestyle.

For example, in people who are at high risk of ending up with high blood pressure because both their parents had high blood pressure, a recent study found that doing enough aerobic exercise can significantly offset that risk.

Continued On Page 11

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Ian Lloyd

Pharmacist, Peoples Pharmacy

Hypertension Hypertension (elevated blood pressure) is one of the “silent killer” diseases. People may not be aware that they have hypertension because this condition might not produce noticeable symptoms. If hypertension is left untreated, it can cause significant problems with your heart, arteries and entire cardiovascular system. But statistics do not lie – well, not often. Every 7 minutes someone in Canada dies from heart disease or stroke. It is thought that heart disease costs the Canadian economy 20.9 billion dollars every year.

This amount is almost as big as the GDP of the nation of Paraguay. You should have your blood pressure checked regularly. Many Peoples Drug Mart stores have a self-serve blood pressure machine that you can use free of charge.

Blood pressure readings are expressed as a ratio of your systolic over diastolic pressures. Let's compare your cardiovascular system to a garden hose; they are more similar than you might think. When your heart contracts it forces blood into your arteries, or when you quickly turn on the faucet water rushes into the hose, causing the pressure to rise. This systolic pressure will normally range from 150-120 mmHg. When you turn off the water supply, or your heart relaxes, the pressure will drop. This diastolic pressure will normally range from 95-80 mmHg. These two readings will provide you with your blood pressure, which is ideally 120 80 mmHg. According to the Canadian Hypertension Society, a blood pressure reading of 140 90 mmHg indicates blood pressure that is too high. If you have diabetes or kidney disease, your blood pressure should be under 130 80 mmHg. What causes high blood pressure? There are many 6 People First peoplesdrugmart.com - NEW!

things that can raise your blood pressure: stress, smoking, obesity, diet and other factors. Sometimes high blood pressure can be caused by kidney disease or other disorders. If you find that your blood pressure is high, check with your doctor. The two of you can determine what is causing your high blood pressure.

Once you know what is causing it, you can determine the best form of treatment.

People often ask me what natural options are available to lower blood pressure? What supplements can I take? I rarely recommend a supplement to help lower blood pressure. Perhaps the best thing one can do is to exercise regularly. It can help to lower blood pressure in several ways. Regular exercise can help you lose weight and being overweight is known to elevate blood pressure. Even losing 5kg (10lbs) can have a significant impact on lowering your blood pressure.

So what is considered regular exercise? It should be between 30-60 minutes, 4-7 days a week. This exercise should be vigorous enough to raise your heart rate and cause you to breathe heavier, but not so much that you are unable to have a conversation. Remember to speak with your doctor before beginning any new exercise program.

Diet can also affect your blood pressure. Processed foods, foods high in sodium (salt), sugary snacks, caffeine, animal products, fatty foods and excessive alcohol intake (more that 2 per day) have all been associated with raising blood pressure. While fruits, vegetables, high-fibre, low-fat foods and fish have been shown to lower blood pressure. Drinking green tea has also been shown to reduce one’s risk of developing high blood pressure. This doesn’t mean that Continued On Page 8

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you need to avoid the foods you love completely; you should just save them for special occasions. The Canadian food guide has some excellent recommendations to help improve your diet. I don’t usually recommend diets promoted by nutrition or fitness 5gurus,’ because their books are expensive and may be complicated. I do recommend one called the DASH diet. In one study, people who followed this diet were able to significantly lower their blood pressure. A copy of this diet can be found free on the Internet at http: www.nhlbi.nih.gov health public heart hbp das h . Remember to consult your Doctor or Nutritionist before making any major changes to your diet.

A recent study demonstrated that eating pistachios can help lower blood pressure. People who ate around 11P2 ounces of pistachios a day experienced a 4.8 mmHg drop in blood pressure. Oddly, it did not matter if the pistachios were salted or not. Don't take this information as validation for eating poorly, then munching on a few pistachios to protect your heart. The people in this study were provided with a diet rich in fruit, vegetables, lean meats and whole grains. But it does

demonstrate that incorporating healthy food options into one's diet can help lower blood pressure.

While on the topic of diet, salt intake is a significant risk factor for developing high blood pressure. Sadly, added salt is everywhere in our diet. You can safely assume any food in a can, box or restaurant has added salt. So read those labels carefully. People with hypertension should consume less than 1,500mg (1 tsp) of salt per day. Even a can of soup broth can have as much as 650mg of salt. Be sure to take the salt shaker off the table; the days of adding salt to your meal before your first bite are over. Be wary of bread, it can also be a hidden source of salt.

If diet and exercise are unable to lower blood pressure, there are some supplements that can help. Coenzyme ,10 (Co,10) is a supplement that has been shown to be helpful to reduce blood pressure. One small study demonstrated that men who took 120mg of Co,10 had lowered their blood pressure by 9 after eight weeks of therapy. There have been no known side effects seen with Co,10 use. However, this supplement can lower blood glucose levels, so people with diabetes Continued On Page 10

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pharmacist recommended Health & Wellness Information From Your Peoples Pharmacist

Medication Compounding Medication compounding is the process of preparing personalized medications for patients.

Compounded medications are custom prepared from individual ingredients which are mixed together in the exact strength and dosage form as required by the patient. This method allows the compounding pharmacist to work with the patient and the prescriber to customize a medication to meet the patient’s specific needs.

There are several reasons why prescribers and pharmacists provide compounded medications for patients. The primary reason for compounding is to avoid patient non-compliance, which means the patient is either unable or unwilling to use the medication as directed. Many patients are allergic to preservatives or dyes, or require a dosage that is different from the standard drug strengths.

With a physician’s consent, a compounding pharmacist can: • Adjust the strength of a medication.

• Avoid unwanted ingredients, such as dyes, preservatives, lactose, or gluten.

• Add flavor to make the medication more palatable.

• Prepare medications using unique delivery systems. For patients who find it difficult to swallow a capsule, a compounding pharmacist may prepare the drug as a flavored liquid suspension instead.

Other medication forms include topical gels or creams that can be absorbed through the skin, suppositories, sublingual troches, or even lollipops.

Compounding pharmacists can also help patients who experience chronic pain. For example, some arthritic patients cannot take certain medications due to gastrointestinal side effects. Side effects associated with oral administration can often be avoided when medications are used topically.

Talk to a Peoples Pharmacist about medication compounding and how it can help your specific health needs.

health news Untreated Heartburn May Raise Risk for Esophageal Cancer Rates of esophageal cancer have surged due to a lack of awareness about what causes the disease and how it can be prevented, experts say.

The esophagus is the muscular tube that carries food and liquid from the mouth to the stomach. There were six times as many cases of esophageal cancer in 2001 as there were in 1975, according to a recent study. The researchers noted that one key way people can reduce their risk for the disease is by managing heartburn and acid reflux, often called gastroesophageal reflux disease, or GERD. If left untreated, GERD can cause stomach acid to wash repeatedly into the esophagus, causing changes in the tissue lining. This condition is called Barrett's esophagus, and people diagnosed with Barrett's may be up to 40 times more likely to develop esophageal cancer, the experts explained.

Complicating matters, people with esophageal cancer may not experience any symptoms other than heartburn, which could prevent early detection of the disease.

Tips on acid reflux or heartburn and how to reduce the risks associated with these conditions: • Anyone experiencing heartburn more than once a week should visit their doctor to manage the condition.

• Lose weight. Being overweight can make acid reflux and

heartburn worse.

• Avoid eating too much at one time, and keep upright after eating. Reclining with a full stomach can make symptoms worse.

• Engage in light physical activity after eating; exercise can help digestion.

• Anyone who takes medications for acid reflux -- such as Prilosec, Nexium, Prevacid, Zantac or Pepcid -- should take their medication regularly to reduce the level of acid in their stomach.

• Get screened for esophageal cancer. White men aged 50 or older who have been affected by acid reflux for more than 10 to 15 years should consider being screened for Barrett's esophagus. If caught early, the changes in the esophagus lining can be treated.

• Don't smoke.

• Avoid caffeine, alcohol and fatty foods, which can increase the risk for acid reflux.

• People taking certain heart and blood-pressure drugs, such as calcium channel blockers and nitrates, may be at greater risk for acid reflux. These patients should discuss their risk factors and treatment options with their doctor.

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should use this supplement with caution.

Co,10 can also interact with warfarin, a prescription blood-thinner. If you have any questions about Co,10 ask your Peoples Pharmacist.

Even my favorite supplement, vitamin C, has been shown to be helpful for treating high blood pressure. One thirty day study of thirty-nine individuals, taking medications for hypertension, who received 500 mg of vitamin C daily showed a reduction of their blood pressure by about 10 .

Drinking hibiscus tea can also help to lower blood pressure. In one small study, subjects with mild hypertension drank a cup of hibiscus tea three times a day.

After six weeks, their blood pressure dropped significantly compared to those subjects who did not drink the tea. In fact, these reductions in blood pressure were similar to those experienced by people who adopted the DASH diet.

There is some evidence that the minerals magnesium, calcium and potassium may be associated with

high blood pressure. These three minerals work together to help regulate blood pressure in the body. Some studies have shown that people who have high blood pressure may be deficient in these minerals. Perhaps this is why taking these minerals, and thus correcting this nutrient deficiency, can help reduce blood pressure.

Ask your Peoples Pharmacist if these supplements would be right for you.

If you have, or think you might have, high blood pressure, visit you doctor regularly. You can even have your blood pressure checked regularly at your local Peoples Drug Mart. Your Peoples Pharmacist can also be a wealth of information about how you can lower your blood pressure. Learn about your health and find ways to help improve it.

Watching your diet, getting regular exercise and avoiding salty foods can help to lower blood pressure. The more you know, the healthier you can be.

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

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Dr. Hister...Continued From Page 4

“That’s great news for my kids,” you say, “Or perhaps they’ll see it as bad news because I’m going to make them do lots more exercise now.

But this news doesn’t affect me because I’m too old to offset any risks my grandparents and parents may have passed on to me.”

So here’s the really good news for you, dude, or perhaps you’ll see it as bad news: you’re never too old to start making healthy lifestyle changes.

Rather, no matter how old you are, no matter what shape you’re in, no matter how many chronic health problems you may already have, if you change your unhealthy ways for healthier ones, you improve your odds of living longer in better health.

And if I had to pick a single stage of life during which I would say you get the biggest bang for your buck by adopting a healthier lifestyle, I’d pick midlife, which I define as that period between becoming independent of your parents and independent of your kids, roughly from 30-60.

For example, a study that followed over two thousand Swedish men from the time they turned 50 till their early 80’s found that those men who were able to change their sedentary lifestyle by starting to exercise in middle age significantly improved their risk of living to age 82 in good health.

In fact, within less than a decade, those men who had changed their couch potato lives into becoming more fit had the same life expectancy as men who’d been exercising since young adulthood.

Another study that followed over 8000 American men of Japanese descent for about 40 years found that men who took care of themselves at midlife – the usual stuff of not smoking, eating a healthy diet, doing some exercise, etc, – had an excellent chance of living to age 85 in good health.

On the other hand, if you don’t take care of yourself in midlife, better make sure for the sake of your inheritors that your life insurance policy is paid up. Thus, a study that looked at nearly twenty thousand men determined that midlifers who hit

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Dr. Hister...Continued on Page 13

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Are your medications working effectively for you?

Medication Review Service The Peoples Drug Mart medication review service was created to ensure medication therapy is appropriate and effective for those taking multiple medications. Your Peoples Pharmacist will ensure all your medications are compatible with each other and working optimally.

Medication review includes: • Detailed analysis of all medications (prescription and over-the-counter), vitamins and supplements, to ensure safe and effective use. • In-depth consultation to improve health outcomes by helping resolve any issues that have arisen due to your medications.

A Peoples Drug Mart medication review provides an opportunity for you to sit down one-on-one with your Peoples Pharmacist to help identify and resolve common medication-related issues, so you can get the most benefit from your medication. This medication review can help you better understand your medication therapy, and ensure that medications are being taken as prescribed.

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Dr. Hister...Continued From Page 11

what you may call “the bad lifestyle trifecta” – they smoked and had high blood pressure and high cholesterol levels - were likely to die 10 years earlier on average than men who had none of those risks. And if the folks with those 3 health risks were also overweight, their life expectancy plunged by 15 years compared to their peers with none of those risk factors.

The bottom line is pretty simple: based on current life expectancy tables, people who follow healthy lifestyle practices in midlife have an excellent chance of living well into their 80’s, but people who don’t are much more likely to die in their early seventies or even sooner.

Now, I know, sadly, that many of you reading this will smirk that you really don’t care to live into your 80’s (who wants to end up like grandma, eh?)

But that kind of attitude, I suggest, is really just an indication of the arrogance and stupidity of the young because the one thing I can assure you, children, is that the older you get, that is, the closer you get to age 85, the more you’re going to do everything in your power to reach that milestone. You will one day care a lot about living into your 80’s, believe me, but only if you make it out of your seventies.

And finally, let me close with this happy note: the message that living right in midlife is important seems to be getting through to a lot more people because a recent study found that people over the age of 55 are doing significantly more exercise than people aged 18-25.

In other words, most midlifers have realized that despite what they once thought, they do indeed want to live long enough to see their grandkids get married and to see the Canucks finally win the Stanley Cup (although sadly, for most people, the former wish is much more likely to come true than that latter one).

Dr. Art Hister can be heard on CKNW and other Corus Radio Network stations on House Calls on Saturdays at 10 AM, as well as seen on Global TV news on Saturday mornings at 9:20.

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Processed Foods As an advocate for preventative health, I believe that making better food choices can greatly enhance our longevity and quality of life. This is not just new age thinking. Back in the days when the year had only three digits, a Greek physician by the name of Hippocrates coined the term “you are what you eat.” With this philosophy, he was linking the quality of our diet to the state of our overall health.

Back in Hippocrates’ day, many good citizens were attributing disease to punishment by the Gods; it is far more likely that foodborne illness was the actual demon to be reckoned with. Fast forward to present day, and the connection between our diet and ill health is not quite as linear. The advent of industrialization begat food manufacturing processes that make food safer with longer shelf lives, but we pay a steep price for the convenience. Processed food may tantalize our taste buds and look pretty, but it is nutritionally inferior to its wholesome counterparts – wholesome food is the kind that you find more often in the outside perimeter of the supermarket than in the middle aisles. Wholesome food is the stuff that good health is built on.

Yes, the middle aisles are where all the boxes, bags, cans and cartons of processed foods live. Processed foods have been stripped of many vital nutrients and transformed into shelf stable products. “Foodstuffs” may be a more appropriate term for these items given that highly processed food is often full of chemicals, dyes and a host of additives to stave off spoilage and enhance flavour. Foodstuffs fool you into thinking they are real food – but they are not.

Your risk of chronic degenerative disease may be subtly correlated to the amount of processed food you consume in your diet. Whereas botulism, salmonella and other foodborne illnesses come on swiftly and suddenly, processed food gradually erodes your health slowly and over time. A diet high in processed food has been implicated in the escalating rates of obesity, heart disease, diabetes and various cancers. The really scary thing is that with each new generation born into the processed food chain, degenerative diseases that were once the domain of the elders are now being diagnosed in youth.

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There is a growing awareness around the chemicals in processed food, which has spurred a movement toward health food and organic alternatives. I suppose this is a step in the right direction as we are eliminating the pesticides, many chemical additives and other non-foods; but we have now given birth to a whole new processed food industry. Processed health food is still processed food. Just because it has organic on the label, does not necessarily mean it is the best choice for your diet plan.

The best strategy for building and maintaining optimal health is to centre menu plans around whole foods which are as close to their natural state as possible. This includes a wide variety of quality proteins, healthy fats, fresh fruit and vegetables, whole grains, beans, legumes, nuts and seeds. These foods are vital sources of proteins, carbohydrates, fats, vitamins, minerals, enzymes, fibre, phytonutrients, and antioxidants. They contain only what nature provided and are not full of artificial anything. Some of the immediate benefits of eating more healthful foods include increased energy, easier weight management, clear skin, better digestion and brighter eyes.

The downside of these foods is that they often take more time to prepare than their processed cousins. You can get around this by planning ahead, learning how to use a slow cooker and incorporating more raw foods into your menus.

If you are used to a predominately processed food diet, it may also take some time for your taste buds to adjust to the new eating plan. It is more likely to become a way of life if you go slow and make the change in gradual increments.

Shift from white bread to whole grain then move away from flour products altogether and opt for fibre rich whole grains like quinoa and brown rice.

I may have chosen to live a preventive lifestyle, but I am certainly not a purist. What I have learned over the years is that if the mainstay of my diet is based on wholesome foods, the odd treat does not have a debilitating impact on my health. Every now and then I have to test that theory as something pretty and delicious beckons me from the bakery or the snack food aisle.

Everything in moderation – even health food.

Good Health to You

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Cooking salmon ca to , since you don’t have healthier than frying th . They are packed wi add any additional oil lots of nutrients. vegetables that add 250 mL 1 cup rinsed Canned navy beans, and drained 1 125 mL ⁄2 cup Chopped carrot 1 125 mL 2 cup ⁄ Chopped celery 1 125 mL 2 cup ⁄ Chopped onion 1 60 mL ⁄4 cup Chopped fresh parsley kes) (or 1 tbsp., 15 mL fla 1 tbsp. 15 mL d Dried dillwee 1 tbsp. 15 mL Lemon juice 5 mL 1 tsp.

Grated lemon zest 1 2 mL . ⁄2 tsp Salt 1 ⁄2 tsp. 2 mL Pepper 454 g y small 1 lb.

Salmon fillet, skin and an chopped bones removed, coarsely 1 60 mL ⁄4 cup Yellow cornmeal Cooking spray rsely in food processor until coa Process first 10 ingredients chopped. and salmon is coarsely ground Add salmon. Process until wl. bo m nsfer to mediu mixture comes together. Tra ) for ng about 1/4 cup (60 mL Usi ll. we x Mi d Add cornmeal. ase gre on e ang Arr es. cak cm) each, shape into 2 inch (5 baking sheet with sides. oven spray. Broil on top rack in Spray patties with cooking re atu per tem al ern e until int for about 3 minutes per sid about 13 salmon cakes. kes Ma . ºC) (71 0ºF reaches 16 2.3 g 1g Total Fat (5.0 g Mono, 1serving: 319 Calories; 15. e; 9 rat hyd rbo Ca olesterol; 48 g Poly, 3.0 g Sat); 10 mg Ch Sodium g Fibre; 6 g Protein; 38 mg

Recipes For Good Health

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The articles published in People First are for the general information of the reader. While effort is made to reflect accepted medical practice and knowledge, articles should not be relied upon for the treatment or management of any specific medical concern or problem and People First accepts no liability for reliance on the articles. For proper diagnosis and medical care, you should always consult your family physician promptly. Opinions expressed in sponsored articles by, Dr. Art Hister, Ian Lloyd, and Darlene Booth are paid editorials and are not necessarily shared by Peoples Drug Mart stores or Peoples Drug Mart (B.C.) Ltd. Some advertised products are not available in all stores. We reserve the right to substitute products or limit quantities. Prices effective while quantities last. Sale in retail quantities only.

12

Helps relieve occasional constipation. Works with the water in your body to help control your irregularity.

99

238g, 14 Day

ea.

19

Dissolves completely in water, coffee, tea, juice or soft drinks, leaving no additional taste or colour.

99

510g, 30 Day

ea.