Month: July 2017

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Uncategorized

Why I blog…

I hope you are enjoying your summer! I’m just back from a vacation in Miscou Island that included mackerel fishing and spending time with extended family, some of whom I hadn’t seen for over ten years. I’ve also had some special events with neighbours that included a fabulous lunch with 9 great women who live on my street. Not surprisingly, I’ve had no time to research a health blog for this week. This is how to take a vacation from retirement, I guess! I hope your summer is including similar activities…

So, instead of a health blog, this week, I thought I’d tell you a little about me – why I blog and how I got started writing.

I’ve been writing for a long time – probably over 20 years – usually volunteering to write an article for a local newspaper or a pharmacy journal. I have always liked sharing what I know, with the hopes that my knowledge may help someone. I quickly discovered that I enjoy writing and that I continually learn as I research new information for my articles.

But when I owned my pharmacy, it was also a great way to promote my business at the same time. As a pharmacist, I certainly preferred having clients, new and old, come to my store because they were looking for help with a health problem, rather than just to pick up something that was on sale (especially non-pharmacy items!).

When I first started my pharmacy in the mid-90s, a good friend and mentor, who already owned her own business, suggested I host a short seminar at my pharmacy. I had already spoken to a support group of parents with children who had asthma, so my first talk was already prepared.

The asthma talk was a great success, and afterward I was able to help one attendee, who was being treated for asthma, to learn that he actually had an incorrect diagnosis. He had asked me about the difference between asthma and a condition called Sarcoidosis, which he had been diagnosed with 10 years earlier. The symptoms are similar but the treatment is different. It was very rewarding to know I played a part in the dramatic recovery he experienced once he started taking the correct medication. Now, 20 years later, most pharmacists are compensated by Medicare to do this type of work, and it’s called a Medication Assessment.

I decided to host an event once a month, researching and writing presentations on many different topics. I learned a lot in the process, as I organized what I already knew and learned more with each presentation. It was also another effective way to promote my pharmacy as a place to learn about medications and the diseases they treat. I began receiving invitations to speak to various groups and, as they say, the rest is history… as my husband and I built a successful pharmacy business together.

I found I really enjoyed writing so, when I retired from active pharmacy practice, I decided to continue. In addition to writing articles for a national pharmacy journal, Pharmacy Practice Plus, I have been working on a book based on the specialized hormone work I did for clients for over 10 years. I hope that my book will help to inform women about how their reproductive systems work, how hormones function in the body, and what options are available to treat hormone imbalances. Through my work with women, I learned that greater understanding can help women communicate their hormonal issues more effectively with their physicians.

One recommendation for writers is to develop a “platform” – a way to reach potential readers. Hosting a blog and developing a list of subscribers is one suggested component of a good platform, as well as developing a following on social media, such as Facebook, Pinterest and LinkedIn. This was my inspiration to start my blog, as well as to set up a Facebook page and social media accounts. This gives me several ways to share the link to my weekly blog and reach out to people who are interested in learning about health issues.

“Likes” and “shares” on social media are positive parts of a writer’s platform, but a list of subscribers is the most helpful when talking to publishers. So, if you enjoy my blog, can you please subscribe to it, as this will help me to find a publisher for my book! I promise I will never share your email address – I use my list only to send a link to my weekly blog and, eventually, to tell you when my book is available.

As well as clicking the pop-up window (sorry about that irritating function, but blogging experts say they do work!) I also have a “Join my mailing list” box on the right side of my blog page. On a phone or tablet, scroll to the bottom to find the box.

And if you know someone who might also appreciate the information I share, please pass along my link: http://jeanniebeaudin.wixsite.com/author or just tell them to Google “Jeannie Beaudin blog” to find me! I really appreciate it, and you just might help me to get my book published sometime in the (hopefully) near future!

Thank you for your support!

Categories
Environment

How clean is the water you swim in?

Would you boil your lobster in ocean water these days? Might want to think twice about that…

Water quality at beaches in our area is being questioned, with beach closures more than once already this summer due to excessive fecal bacterial counts. Some types of pollution can be less obvious than the photo above. How clean is the water your kids are swimming in? Is it even being tested so you know?

The factors that contribute to increased bacteria in our coastal waters, rivers and lakes are not all known. However, it seems likely that the more crowded and popular an area is, the greater the likelihood of a problem developing. Population density, surface water run-off, and aging septic systems are all suspected contributors to high fecal bacteria counts. These bacteria put swimmers at risk of illness and infections…

Adding to the problem, is that government water testing requires 48 hours – water samples are being taken on the weekend and results are only announced on Monday, after many have spent the weekend swimming in potentially polluted water. Government officials insist that results cannot be provided in a more timely manner.

A quick internet search found a do-it-yourself test, Aquavial, developed and manufactured at University of Waterloo in Ontario that detects several bacteria (including E.coli, Pseudomonas, Salmonella, and Staphylococci), biofilm and fungi, even when levels are very low. It can be used for testing drinking water as well as any fresh water you plan to swim in, and gives results in 15-30 minutes. Check it out at https://aquabsafe.com if you want to check the river or lake you swim in – a single kit costs $20 and they sell a 6-pack for $100…enough to do weekly testing for the rest of the summer!

Unfortunately, it is the presence of enterococci that confirm fecal matter in salt water as E. coli grown only in fresh water so, to my knowledge, this test could not be used in ocean waters to detect fecal contamination. Currently the only fast test is for E. coli DNA, requiring only 4 hours, but this test is very costly and not widely available.

Much of the economy in coastal areas – especially tourism and fisheries – is tied to the environment. Our shores and coastal waters need to be kept clean to ensure these industries remain healthy. Those who use coastal areas for recreation or commerce need to be educated in how to preserve important wetlands and prevent damage to sensitive coastal areas. It is much easier (and less expensive!) to prevent damage than it is to try to repair the damage later.

Coastal areas, with their dunes and wetlands, are an ecosystem that serves many functions:

  • Filtration

    • Run-off water flows slowly through a marsh, allowing sediments to settle.

    • Wetland plants consume excess nutrients (including heavy metals) preventing accumulation in lakes, rivers and oceans.

    • Wetlands filter out and absorb bacteria from surface run-off water. Marshes can filter out up to 90% of bacteria.

  • Storage of water

    • Slowed water flow allows ground water to be replenished

  • Biological productivity

    • Because they absorb nutrients, wetlands are highly biologically productive. Freshwater wetlands compare to tropical rainforest in plant productivity.

  • Wildlife habitat

    • 95% of commercially and recreationally harvested fish are wetland dependant. Many bird, animal and insect species also rely on wetlands.

  • Erosion protection

    • Dunes and wetlands protect the coastline against storms, erosion and rising sea levels.

What can we do to help protect our dunes and wetlands?

  • Stay out of the dunes

    • Use only designated walkways when crossing dunes and wetlands.

    • Beach grass and dune vegetation protect against loss of dune sand and dunes provide habitat for animals and birds, and protect wetlands during storms. Simply stepping on beach grass can kill the plant.

  • Leash your dog

    • Leashing keeps dogs out of dunes where they can damage plants and disturb wildlife, and away from other people who may not love dogs as you do.

  • “Carry in, carry out”

    • Be sure to take everything you brought with you when you leave (including doggie do-do!)

    • Litter can take years to decompose (even when it’s out of sight in the ocean) and it can be a health hazard to birds, wild life and sea creatures.

  • No open fires

    • Using driftwood for fires removes a valuable natural resource that can trap sand and stabilize dunes.

Pollution of coastal waters is tied to destruction of wetlands along the coast. We all need to do what we can to preserve these natural filtering structures so everyone can enjoy our beaches and oceans for generations to come.

In eastern Canada, several environmental groups have sprung up demanding a governmental moratorium on further commercial development within 500 meters of wetlands until the sources of current problems are identified and corrected. Meanwhile, simple testing with confirmation of the more complex government testing later may be an effective way to protect your family from unnecessary exposure to bacteria and fungi while enjoying your favourite summer water activities in an area that is at risk.

Educate yourself and others who use coastal areas about how to prevent damage to natural structures that protect the health of our coastal areas and the people and wildlife who use them!

Categories
Health

Waking up with a stiff one in the morning???

Of course, I’m talking about a stiff neck, back or, heaven forbid, a Charley-horse! What causes those awful muscle spasms and can you prevent them?

Skeletal muscles are the muscles attached to our bones that are generally under our conscious control. We use these muscles to move parts of our bodies and to make facial expressions, such as smiling.

A muscle spasm, or muscle cramp, is an involuntary contraction of a skeletal muscle. Spasms of the skeletal muscles are often caused by overuse and muscle fatigue, by electrolyte imbalances or can be associated with a previous injury. Usually they occur abruptly and don’t last long. If they are extremely painful and don’t resolve on their own, you should seek a medical assessment to look for possible underlying causes.

Causes

Although the precise cause of a muscle spasm is not always known, electrolyte imbalances are believed to contribute. Spasms occur more frequently when exercising or doing physical work in hot weather, when dehydration and electrolyte loss occurs due to sweating. Muscles require enough water, glucose, sodium, potassium, calcium and magnesium to allow the muscle proteins to develop an organized contraction. A lack of any of these elements can cause the muscle to become irritable and develop spasm. The muscle soreness and increased risk of spasm that occur after new or increased exercise is thought to be due to a lack of electrolytes. With continued exercise, blood flow capability increases, bringing increased electrolytes, nutrients and oxygen to the muscle, and soreness no longer occurs.

Other causes of muscle spasms include:

  • decreased blood supply to the muscle, due to narrowing or disease of the arteries,

  • arthritis or other injury of a joint (where muscles spasm to try to support the damaged joint),

  • obesity, where increased weight can cause stress and strain of the core muscles of the trunk, leading to spasms of the neck and upper or lower back

  • diseases like diabetes, anemia, kidney disease and thyroid or other hormone issues (can potentially disrupt electrolyte balance)

  • diseases of the nervous system, such as amyotrophic lateral sclerosis (ALS), multiple sclerosis (MS), or spinal cord injury

Treatment

If a skeletal muscle goes into spasm, the initial treatment is to gently stretch the muscle lengthwise to break the spasm and resolve the acute situation. A physiotherapist or massage therapist can teach you exercises to stretch less obvious muscles, relieving spasm and pain. Heat and anti-inflammatory medications, such as ibuprofen (Motrin, Advil) or diclofenac (Voltaren Gel) can also be helpful for short-term pain relief. Your doctor may prescribe stronger pain medication and/or a muscle relaxant in more severe situations when the spasm does not readily subside. In Canada, the muscle relaxant, methocarbamol (Robaxicet and generic versions) can be bought without a prescription.

Quinine, an anti-malaria drug, is a very effective medication for nocturnal leg spasms and was used for many years for prevention of the nighttime “Charley-horse”. However, quinine was found to have serious side effects (vision problems and abnormal bleeding) and is only used now in severe cases where other medications do not help.

Trigger Points

A “trigger point” is a small area of contraction in a muscle, that shortens and weakens it, creating pain where the muscle attaches. The trigger point is often not located where the muscle pain is perceived. In medical terms, this is described as “referred pain”, much like the way a heart attack (damage in the heart muscle) is often felt in the left shoulder or arm. A trigger point is defined as a “highly irritable localized spot of exquisite tenderness in a nodule in a palpable taut band of muscle tissue” — so it’s an area that is painful when pressed and can be felt as a lump under the skin in the muscle. Drs. Travell and Simons wrote extensively about trigger points starting in the 1940s, mapping out common muscle trigger points and the areas where pain from each is commonly felt. Their work is the basis for today’s therapeutic massage and for some physiotherapy.

Massage, either by a professional or self-massage, can be helpful for muscle spasm. Massage can increase circulation to the muscle, bringing nutrients and removing breakdown products. Pressure on the trigger point of a muscle can also help to relax a spasm and trigger points are sometimes used as the site for acupuncture or accupressure. If you are interested in learning self-massage for relief of pain from chronic muscle spasms, I could suggest The Trigger Point Therapy Workbook, by Clair Davies, an excellent self-treatment guide that I have used with my clients (and myself!) for many years.

Conclusion…

So, if you are exercising or doing physical work, especially in a hot environment, be sure to drink extra water to replace fluids you are losing. If you are prone to muscle spasms, consider also replacing minerals, for example, by consuming a supplement or electrolyte containing foods or drink during activities on warm days. Ensure your diet contains adequate minerals: calcium, magnesium, sodium and potassium. If the spasm lasts more than a few days and is not due to an obvious overuse of the muscle or dehydration, see your doctor or physical/massage therapist and, together, look for an underlying cause.

Categories
Menopause

Vaginal Dryness…Ouch!

Vaginal dryness, part of a condition known as Vulvovaginal atrophy (VVA), is a common and progressive problem that can affect the health and quality of life of many post-menopausal women.

Vaginal tissues require estrogen – as estrogen levels decline after menopause, women can experience dryness, itching, irritation, soreness, and pain during sex and afterward. They may also have associated urinary problems, needing to go frequently or urgently. Almost 50% of women will experience these symptoms, but often don’t discuss them their physician because they may feel the symptoms are not important enough or are too embarrassed to bring up the subject.

As the vaginal lining thins, fewer cells are shed from the surface, leading to lower production of lactic acid and higher pH (or less acidic environment). This decrease in acidity can make women more vulnerable to bacterial infection.

As well, decreased estrogen results in less vaginal blood flow and a decrease in vaginal lubrication. Muscles also respond to estrogen including those that support the bladder and uterus, so low estrogen can result in decreased support in the pelvic floor. Several effects of low estrogen can lead to a variety of vaginal problem for women.

What can women do if this happens? Well, depending on the severity of symptoms, there are several options…

If the main symptom is mild vaginal dryness, a basic sterile lubricant can be helpful – KY Jelly is one brand name, and many generics are available. This can be very effective if the main problem is discomfort during sex, and can simply be applied by either partner as needed.

The next “step” up, is an adhesive lubricant, such as Replens. This moisturizer is designed to adhere to the lining of the vagina, staying there for 2 to 3 days, providing ongoing moisture and lubrication. It’s designed to be inserted with the provided applicator 2 to 3 times a week.

If neither of these options are sufficient, or if there are associated urinary problems, then it makes sense to discuss the possibility of replacing estrogen with your doctor to help these tissues become healthier. But there are different choices when it comes to estrogen replacement too…

Some estrogens have stronger action in the body than others, and estrogen replacements come in different forms and milligram strengths. If the only problems are in the vaginal area, it makes sense to just replace estrogen in that area. Using a suppository or inserting a cream into the vagina would be preferred to taking an estrogen tablet by mouth or using an estrogen patch, where estrogen would be supplied to the entire body.

Of course, estrogen stimulates the growth of many cells in the body, not just the ones in the vagina. This group of hormones attaches to receptors and stimulates growth of cells in the breast, uterus, bone, skin, hair, muscles, brain and blood vessels – almost every part of the body.

There are 3 main estrogens in the body: estriol, estradiol and estrone, and the actions of these are not all the same throughout the body.

Estradiol is considered the main and most active form of estrogen, and it’s produced by the ovaries as the egg develops and after it is released at ovulation. It’s the estrogen used in most supplements.

Estrone is thought to be a less favourable form of estrogen, as it is more readily stored and can be converted into more active estrogen later. Estrone and estradiol can be converted back and forth, and estradiol that is swallowed is mostly converted to estrone before it reaches the circulation. After menopause, estrone becomes the dominant estrogen and is created by conversion of male hormones produced in the ovaries and adrenal glands by enzymes in fat and muscle.

Estriol is a weaker estrogen that does not stimulate breast cells or lining of the uterus and only weakly improves hot flashes. It is the end product of the breakdown of other stronger estrogens and, when administered, is not changed. It is very effective in improving vaginal tissues, making it a useful estrogen for women with only vulvovaginal atrophy who wish to avoid any stimulation of breast tissue or uterus. It is not absorbed when swallowed and, perhaps for this reason, it has never been commercially manufactured. However, compounding pharmacists regularly prepare it in cream form for vaginal use. Estriol 0.5 mg inserted twice a week is often enough, although most women will use more initially to speed healing (up to 1mg daily, at bedtime for about 2 weeks, then reducing amount and frequency).

If you don’t have a compounding pharmacist in your area, vaginal estradiol would be my next choice. Be aware that it comes in various strengths, though, and only a small amount of estrogen is needed when it is being applied inside the vagina. Using larger amounts increases the likelihood of estrogen activity in other parts of the body.

To compare available products containing estradiol:

Premarin vaginal cream contains 0.625mg of estrogens per gram (about half is estradiol and the other half is equine estrogens that are also active), making it one of the stronger versions of vaginal estrogen on the market now.

In comparison, Vagifem is a suppository that contains only 10mcg (0.01mg) of estradiol per suppository – a huge difference! It is recommended to be used nightly until improvement (generally 2 weeks) then reduced to twice a week. It is interesting that Vagifem initially was sold as a 25mcg suppository, but the dose was reduced to 10mcg after further research. When using hormones in any form, it is recommended to use the lowest dose that will give satisfactory improvement.

Of course, estrogen is available in tablets and patches, but these are only recommended when additional intolerable symptoms occur in other areas of the body – hot flashes that interrupt sleep multiple times a night, for example. This type of hormone supplementation would help vaginal and bladder problems along with the other estrogen related symptoms, but the estrogen should always be balanced with progesterone to prevent over-stimulation of estrogen sensitive tissues and increased risk of cancer.

Lastly, due to a history of problems with hormones that are different than what our bodies produce, I always recommend using “bioidentical” hormones – those that are identical to what our bodies produce. And, although progesterone is thought to be unnecessary in those who do not have a uterus (since it was originally introduced to therapy to avoid an increased risk of uterine cancer), it makes sense to me after years of studying hormones to maintain the balance between estrogen and progesterone that nature provides whenever hormone replacement is being administered to the entire body, again using the same progesterone molecule that our bodies make.

Whatever therapy you and your doctor choose, however, remember that you always want to use the lowest level of treatment that will give sufficient improvement of your symptoms and to use it for the shortest time necessary.

If you have any questions, you can email me privately using the “Questions/Comments” button on the right side of the screen…