Categories
Health

Autumn: Time for harvest, giving thanks and flu shots!

I’m late getting to my blog this week… a busy week making 18 bottles of salsa and 18 jars of grape jam. I even tried out a recipe for “scoops” corn chips (the best way to eat salsa…) and I’ll be making them again! I guess that’s part of fall and carrying the benefit of the harvest of fresh vegetables and fruits into winter. It’s even more wonderful if you get to participate in the harvest, as we did in Miscou Island in northern New Brunswick, helping family pick the grapes growing in their backyard and cut the vines down to the old growth. It was an amazing way to spend a sunny autumn afternoon.

The best parts of making your own food, including preserves, is that you know what they contain and even where the ingredients came from. You also get a relatively unique product to enjoy and share, something different than you might find in the grocery store. I’m thinking my preserves might make great Christmas gifts, something consumable for those of us in my generation looking at downsizing or those of a younger generation living in an apartment with limited space. I’ve always felt that a hand made gift is truly a gift from the heart… something special, whether it was made by the giver or someone I don’t even know.

But, aside from thoughts of harvest, Thanksgiving and preparing for winter, fall also makes me think of getting my flu shot. I suppose that’s part of preparing for winter, the season when we see so many cases of influenza. I gave flu immunizations for many years at pharmacies and clinics, even visiting seniors’ homes to bring the service to them.

I never liked hurting people, though, so I read everything I could to learn how to make the injection less painful. And my patients have often told me that they hardly felt the needle at all – one elderly gentleman, who was chatting with one of the nurses working with me, insisted that I hadn’t given him his injection when I told him he was ready to go to the waiting area. Distraction is one of the best “pain relievers”!

Here are some tips I learned to decrease pain from injections. Ask the person giving you your flu shot if they use these techniques:

  • Let the alcohol dry before giving the needle

    • Wet alcohol stings

  • Apply slight pressure to the top or sides of the arm with the free hand

    • The brain registers pressure instead of the pain from the needle

  • Insert and remove the needle quickly

    • Like a paper cut you don’t notice until it bleeds, a quick needle is felt less. I routinely completed the injection part of a flu shot in about 2 seconds!

  • Use distraction

    • As with the elderly gentleman I described earlier, you will experience less pain if you focus on something else. Even taking a deep breath just before the needle helps you to focus on your breathing instead of the injection.

    • I used to use my iPad to distract children – it was so effective, especially when iPads were new… I set them up with a drawing program to try out while I prepared their flu shot. Etch-a-sketch was my favorite. Some parents had played with the original toy, and this would start a conversation. After the injection (when I wasn’t quite so popular with the child) I would offer to send their drawing to Mommy or Daddy’s computer. Most children would instantly forget the needle when they realized they could keep their drawing!

  • Rewards for children are discouraged

    • One parent mistakenly offered to buy a toy for their child if it hurt. So, of course the child screamed bloody murder after his shot and cried for 5 long minutes to make sure he got the toy!

    • However, planning an enjoyable activity afterward can help. “After we’re finished at the pharmacy (or doctor’s office) we’ll go to the park (or any place they enjoy)”. What the heck…I think grownups deserve a little fun, too, after doing a good deed for their community and family!

There has been some controversy over vaccines in recent years and it’s important to keep a healthy perspective. While there are always some who will react to any medication, the overall benefit of vaccines to the general population outweighs the potential harm from the illnesses they prevent. All practitioners who give vaccines are trained to ensure they are given safely and to refer those at risk of a reaction to the safest location to receive them, even if it’s a hospital for those at high risk. Getting a vaccine helps to protect those who can’t get immunized (or don’t respond to vaccines because of a medical condition or medication) by preventing the spread of the illness.

Here are two earlier blogs I wrote about flu shots and other vaccines, in case you missed them:

Flu season? Who Cares…

The Vaccine Debate

So, if you are able to take the flu shot, I hope you will do it. It only takes a half hour or so, including the waiting period afterward to make sure everything is fine!

Categories
Health

The dirtiest places in your home…

There are microbes everywhere in our homes and most are OK or even good for us… but some organisms can make us sick. Where are we most likely to find the dangerous ones?

Bathroom

Yes, we all know there are disgusting germs in our toilets, and most of us clean and sanitize these regularly. But did you know that water (and bacteria!) are aerosolized when you flush and, according to microbiologist, Charles Gerba (aka Dr. Germ) at University of Arizona, they can easily spread 6 feet from the toilet each time you push that flush handle? Of course, if it’s your own bacteria, it won’t harm you (disgusting as it sounds). But you may be sharing your bathroom (and bacteria) with your visitors and family… Also, damp towels are a great place for all that bacteria to grow, waiting to be deposited on your clean hands and face when you dry them off. Here are some things you can do to reduce your exposure to fecal bacteria:

  1. Always put the lid down before you flush.

  2. Store your toothbrush in a cupboard or drawer or more than 6 feet from the flush.

  3. Change towels regularly, at least twice a week.

  4. Consider a liquid soap dispenser that can be cleaned, instead of bar soap that provides a nice bacteria growth medium.

Kitchen

Despite what was discussed above, the kitchen usually has even more dangerous bacteria than the bathroom. We prepare raw foods there and they often carry bad bacteria like salmonella and E. Coli that are killed in the cooking process, making the food safe to eat. But if you handle raw meat then touch other surfaces (like the fridge door handle or sink taps) without washing your hands first, you are depositing these potentially dangerous bacteria around your kitchen. And simply running water to clean the sink after rinsing raw meat doesn’t effectively remove bacteria. Here are some recommendations:

  1. Use a kitchen cleaner with bleach to clean the kitchen sink, counters and cutting boards that have been in contact with raw meat or their juices. Dr. Germ suggests 1 tablespoonful of bleach in a gallon of water (or about 1 tsp in 1 liter) will work as well. Or a solution of 1 part vinegar plus 3 parts water has been recommended to sterilize home medical equipment (like aerosol face masks), so should work for kitchen sanitizing as well.

  2. Wash your hands well immediately after handling raw meat.

  3. Use a separate cutting board for raw meat and foods that will be eaten raw (like salad ingredients)

  4. Clean fridge handles often (e.g. every time you clean your counters) and don’t forget to clean fridge storage drawers too, especially when you notice leakage of raw meat juices.

  5. When cleaning, spray surfaces thoroughly and let sit for a few minutes before wiping to let the spray do its work. Dr. Gerba also suggests sanitizing wipes, as they leave a germ-killing residue behind to slowly dry.

  6. Get rid of kitchen sponges or replace at least weekly, as wet sponges provide an excellent place for all kinds of bacteria to grow.

  7. Don’t forget to change kitchen hand towels often too.

  8. Can openers, pizza cutters and blender blade assemblies can also trap food particles and bacteria. Be sure to thoroughly clean and sanitize these as well.

Your best bet in the kitchen, is to change dish cloths and hand towels daily. I keep a bucket of dilute bleach and water solution in the laundry room sink and toss kitchen wash cloths in there to soak until laundry day.

Here’s a recipe for a sanitizing kitchen spray you may find useful:

1 ¼ c water

¼ c white vinegar

¼ c vodka or rubbing alcohol

15 drops each of peppermint and lemon essential oils (for scent)

Ideally, spray and let sit for 10 minutes to disinfect surface before wiping. Do not use on marble or granite surfaces, as it may etch the surface.

References:

The germiest place in your home and the best way to combat those microbes – CNN

Natural Disinfecting

Categories
Environment

Backyard Birds are Disappearing

The population of backyard birds in Canada and US has decreased by nearly 3 billion since 1970… that’s a huge loss of 1 in 4 birds.

This is an alarming number. Birds are the “canary in the mine”, more sensitive to the environment than humans and a signal of environmental problems. Birds act as pollinators, seed spreaders, predators (often eating bothersome insects) and prey for other animals in the wild. They are also beautiful to watch and their songs are part of the enjoyment of being outside.

Researchers tell us that there is no single reason for the decrease in bird populations, calling it “death by a thousand cuts”. The American Birding Conservancy cites pesticides, domestic cats, habitat loss, and collisions with glass as being the greatest causes of bird deaths.

What can we do?

Protection of habitat is often in the hands of lawmakers, but there is a lot we can do as individuals. Thousands of people making small changes can actually help. Here are some ideas to consider:

  1. Windows – Six hundred thousand to 1 billion birds die after hitting windows in Canada and US. Birds can’t tell the difference between reflections of trees and sky, and the real thing. Lights in windows at night draw birds, especially in high-rise glass buildings, and simply turning off lights at night can make a difference. But homes and smaller buildings are a problem too. Almost half of birds that die from these collisions involve windows in homes. Here are some things you can do:

    1. In a new construction, ask for bird-friendly glass.

    2. Horizontal or vertical stripes, decals or a random design on windows can make a difference. These can be added using opaque or translucent tape, mesh on the outside of windows, or even tempera paint (non-toxic, long-lasting and easily removed with a damp cloth or sponge). If you’re artistically inclined, a seasonal design could be considered and stencils could be used to make this easy and fun.

    3. Screens are usually enough to help birds avoid windows.

    4. See some other ideas for quick and affordable ways to protect birds from your windows here.

  2. Pesticides and herbicides – Avoid using these on your lawn.

    1. Try natural treatments for weeds.

      1. Household vinegar mixed with Epsom salts and a little dish soap can be used as a spray for weeds growing between walkway stones. Click here for an article about this.

      2. Mulch around plants can prevent weeds from growing in the first place.

      3. Good old hand weeding is good exercise and safe for the environment. Gardening gloves and a kneeling pad can make this more comfortable!

    2. Try a lawn of thyme plants instead of grass. A few plants of low-growing thyme planted on a lawn will usually take over grass and weeds. It doesn’t need to be mowed as often as grass and has a pretty purple bloom in late summer. Be sure to choose the low-growing variety.

  3. Cats – We love our cats, but dogs aren’t allowed to run loose in our neighbourhoods, and we shouldn’t let cats either. Keeping cats indoors or walking them on a leash, as you would a pet dog, could save many birds and help species recover. Alternatively, a bell around the cat’s neck could help alert birds to their presence in time to escape.

It’s interesting that populations of water birds are on the increase due to conservation measures that were started several years ago. It’s time to do the same for our common backyard birds, or we could be seeing quiet parks and forests in the future…

References: (click to see original articles)

Birds are dying off at an alarming rate – CNN

Quick and affordable ways to protect birds your windows

Stop birds hitting windows

Categories
Menopause

Hot flashes, heart attacks and memory loss: is there a connection?

This week I read about a study that linked a history of hot flashes to increased risk for heart disease and decline in brain function. But, to me, this seemed like a strange announcement.

It certainly doesn’t make sense that feeling hot and sweaty could directly increase a person’s risk of heart problems or chances of losing the ability to think and remember. We get hot and sweaty when we exercise, but all experts assure us that exercise lowers the risk for many types of chronic disease, including heart disease.

Presumably, if they’re seeing an association between hot flashes and heart/brain diseases, there must be a common factor that increases the risk of both – in other words, some underlying factor that causes hot flashes must also put you at risk for heart and brain disease.

It surprises me, though, that the researchers paused at such an early phase of their research and made a big, exciting announcement since it doesn’t tell us what the underlying cause is or what we should change to lower the risk. It’s as though they didn’t finish their project… Hopefully, this research isn’t suggesting that simply treating hot flashes could lower risk of heart and brain diseases!

I believe we should find and treat the cause of health problems whenever possible, rather than just trying to erase the symptoms. My interpretation of this new information is that there must be some factor that increases both hot flashes, and the risk of heart and brain diseases. So, what could this be?

Well, I studied every bit of information I could find about hormones for over 10 years so let me share some thoughts of what I think might (or might not) explain this association:

  1. Diet – We know that eating a plant-based diet can help reduce hot flashes. Many plant foods contain weak estrogen-like hormones and these can be a mild substitute for our own hormones when they are low, and can block some of the action of our hormones when they are too high. This helps to “even out” our hormone levels. Hot flashes occur when our estrogen levels are dropping so smoothing out the effects of estrogen can help reduce hot flashes and other menopause and peri-menopause symptoms. Eating more vegetables, fruit, and other plant-based foods is also recommended to reduce the risk of heart disease (and many other health problems).

  2. Exercise – Being inactive is a well-established risk factor for heart disease (in fact, as I write this, my hubby is at his cardio rehab program, being put through the paces on several different exercise machines!) but what about hot flashes? A small study (with only 21 women) suggests that regular, more intense workouts that make you sweat can reduce the intensity and frequency of hot flashes. But hot flashes can also be triggered by stress and exercise can help prevent this trigger by lowering stress hormones. Some exercises, like yoga and tai chi, also help reduce your response to stress by inducing a state of relaxation where lower amounts of stress hormones are produced. So, certain types of exercise can help avoid both hot flashes and heart disease.

  3. Smoking – Smoking is an established risk factor for heart disease. But does it also increase hot flashes? Yes. And can quitting smoking help? Also, yes. Women who smoke have more frequent and severe hot flashes. Quitting reduces these but former smokers will still have more than women who never smoked.

  4. Alcohol? – I don’t think so. Consuming a small amount of alcohol has been shown to slightly reduce risk of heart disease, probably by inducing relaxation and relieving stress (Interheart Study). However, alcohol generally increases the chance of having hot flashes, so this would not be a common factor. Alcohol slows the breakdown of estrogens, allowing them to build up in the bloodstream. When the alcohol is cleared from the system a few hours after that nice glass of red wine, estrogen will then be metabolized more quickly, bringing on a hot flash (often interrupting sleep after a drink in the evening).

  5. Body weight? – Having too many extra inches, especially around the waist (an “apple” shape), is associated with increased risk of heart disease compared to a “pear” shape where more weight is carried on the hips. The ratio of waist to hip measurements is considered more important than the actual body weight – if the waist measurement divided by the hip measurement is greater than 0.85 for women or 1 for men (or thereabouts, depending on which reference you read), you are at greater risk of heart disease regardless of what the actual measurements are. However, fatty tissue produces a small amount of estrogen by conversion from other hormones so, having a little extra weight at menopause time may mean you have fewer hot flashes since you have a consistent (if small) supply of estrogen from an alternative source. Perhaps this is why Mother Nature tends to make it so easy to gain a few pounds at mid-life! However, adding an extra 10 pounds or so is thought to increase your resilience to illness as you age, so perhaps it’s not a bad thing…

So, I guess I’ll be watching to see how these researchers continue their studies and, hopefully, they will eventually provide some practical recommendations. I wonder whether the connection might turn out to be diet, exercise or being a non-smoker (or all 3!), as I suspect… At any rate, this research gives another reason to work at having a healthy lifestyle!

References:

Hot flashes connected to heart attacks and cognitive decline – CNN

Exercise May Ease Hot Flashes – NY Times

Waist to Hip Ratio – Wikipedia

Does quitting smoking decrease the risk of mid-life hot flashes?

Perimenopause: The Ovary’s Frustrating Grand Finale (a discussion of hormone levels during the menopause change)

Categories
Health

Shift Happens… Take time now to think about your future health

Shifting to healthier habits is often hard to do. In fact, many of us don’t even think about our health… until something bad happens to us or someone we know. Your family doctor used to be the person who urged you to make healthy changes – telling you it’s time to quit smoking, exercise more or shed a few extra pounds – but, with the health care system today, often they only have time to look after the immediate problem that prompted your visit. You need to take charge of your future health yourself…

So how do you make change happen before a shift in your health happens?

Change in habits occurs in stages. When you’re aware of these stages, sometimes you can move things along and make the change happen faster. Here is how we progress when we try to change, regardless of what new habit we are trying to form (or what bad habit we are trying to break!):

  • Pre-contemplation – We are blissfully living our lives, not aware that we are doing something that could harm our health in the future or at least not consciously thinking about what we should be doing to be healthier. Life is busy, and sometimes we need something to grab our attention and make us realize we should be changing some habits that are less than ideal for our health. We feel fine. We just aren’t interested. Besides, habits are hard to change. It’s easy to say, “I don’t need to do anything right now…I’ll think about it later”.

    • One of my goals in writing this blog, is to encourage people to think about making changes that will improve their health…and help them live longer and happier lives! Don’t wait for something bad to happen to realize you need to change to improve your health in the future.

  • Contemplation – Then we face a crisis in our health or a serious illness in someone close to us. This starts us thinking about being healthier. Or maybe we read something or hear a speaker that catches our attention. My husband finally quit smoking years ago after hearing David Suzuki explain that you can’t keep dumping poison (for example, cigarette smoke) into your body for years, then expect to be able to do the things you want to do when you’re older – your body can only handle so much abuse. What he said struck a chord with my hubby and he made up his mind that it was really time to quit.

    • Think about what you should change that will make a difference in how you feel and what you are able to do in the future? What is one habit you could you improve to increase your chance of staying healthy and active well into old age? What could you change to be able to do more things you enjoy right now?

  • Preparation – Habits are hard to change. Preparing yourself can help make it easier, and there are strategies to increase the likelihood that you’ll stick to your new way of living.

    • Find someone who will join you in your new habit. Sign up for a class that will help get you started. Research exactly what you need to do to make the change easier.

      • For example, if quitting smoking, there are medications like nicotine replacement that can reduce cravings. To increase exercise, choose a convenient time of day then set a recurring alarm on your phone or computer to remind you it’s time for your walk. Want to eat healthier? Sign up for a food delivery service like Hello Fresh or Good Food to make it easier to start cooking better meals. Want a better outlook on life? Sign up for a yoga or meditation class or download an app on your tablet and use it every day. You get the idea…

  • Action – Pick a date that is not too far in the future. Give yourself a deadline to start. Giving yourself little rewards helps too – challenge yourself to stick to your habit and plan something special on the weekend to celebrate your success. Even something simple like an “X” on each day of a calendar can be encouraging as the X’s add up. Find a way to make yourself committed to change.

    • Set a date to start your new healthy habit and mark it on your calendar. Tell someone who will join you or support you with your plan and be accountable to them. Track your progress and decide what you will do to celebrate your success! Keep in mind that small rewards given often work better than large ones off in the future.

  • Maintenance – It’s easy to slip back into old habits or get busy and forget about your plan for a healthier life. But, if you do, remember that if you did it once you can go back and do it again! It takes a while for a new change to become a habit and relapses are normal. So, don’t beat yourself up about it and don’t give up!

    • Expect slip-ups…they almost always happen. But keep working to make your new healthy habit part of your life. If you practice your healthy change even for 1 day, you can make it a regular activity!

Realize that it takes time to make a habit of a new healthy activity – longer for some than for others. But keep your goal of enjoying life as you get older in mind. Every little change can help. Take time now to decide how you can improve your enjoyment of life in the future by keeping your body and mind healthy and active!

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Uncategorized

Psoriasis – Can hemp seed help?

I love to answer questions from readers… A reader asked me whether using hemp seed or its oil could help improve psoriasis?

The quick answer is – yes! Hemp seed contains oil that is rich in omega-3 fatty acids and these can reduce inflammation associated with psoriasis. Fish oils are also rich in these fats and would be equally useful (but not as tasty and definitely worse smelling…). Hemp seeds have a nutty flavour and can be sprinkled on cereal or salads. Hemp seed oil can be consumed, as is, or rubbed directly on the area of psoriasis. If a large area is affected, taking by mouth would certainly be easier. Hemp seeds are available in the natural food section of most large grocery stores and in some pharmacies.

But I thought I’d expand this article to include information about the disease and other things you can do for yourself if you are affected. So, here it goes…

What is psoriasis?

Psoriasis is a skin condition that is thought to be related to a problem with the immune system – an autoimmune condition. The immune system’s T cells mistakenly attack healthy skin cells. This causes them to over produce, building up in thick, scaly patches on the skin’s surface. It isn’t clear what causes T cells to malfunction, but both genetics and environment appear to play a role.

What can you do to prevent it?

Anyone can develop psoriasis, but your risk is higher if you have a parent who is affected, and higher still if both have it.

Psoriasis is typically started (or worsened) by triggers that you can avoid. These can include:

  • Infections of the skin or strep throat

  • Injury to the skin, like a cut, scrape, insect bite or severe sunburn

  • Stress

  • Smoking

  • Heavy alcohol use

  • Vitamin D deficiency

  • Certain medications, such as lithium, beta blockers (medications used for blood pressure), antimalarial drugs and iodides (iodine compounds, sometimes used in surgery prep)

So, obviously, avoiding these triggers or correcting them as soon as possible can result in improvement for many who suffer from psoriasis. Treat skin injuries with soothing creams that prevent infection, such as Polysporin Cream, to speed healing. Try a stress-reducing activity, like yoga or meditation, to reduce the effects of stress you can’t avoid. Don’t smoke and use alcohol in moderation. Get a controlled amount of sun exposure so you will produce your own vitamin D but avoid sunburn as the resulting skin damage can worsen psoriasis. Take a vitamin D supplement in the winter, if you live in a northern climate. Check with your pharmacist to find out whether any of your medications could be triggering your psoriasis.

Other non-prescription treatments

Besides the omega-3 supplements and topical oils mentioned above, there are several non-prescription treatments you could consider in mild cases of psoriasis. For severe psoriasis that causes you discomfort and pain, makes routine activities difficult, causes you concern about your skin’s appearance or is associated with painful, swollen joints, it is recommended to talk to your doctor. Be aware that there are more potent treatments that your doctor can prescribe.

Steroid creams and ointments are a mainstay of psoriasis treatment. Steroids block inflammation very effectively, reducing redness and plaque formation. Ointments are usually more effective than creams, as they provide occlusion and moisturize better than creams. True occlusion would be covering the area with a non-breathable material, like plastic wrap. This traps the medication in and makes it more potent. Ointment bases (like Vaseline) have a similar effect to covering the area, although not quite as efficient as plastic, and generally ointments are more potent than creams with the same strength of steroid. Ointment bases also trap moisture in more effectively than creams so are usually more moisturizing but greasy… less “cosmetically appealing”. Hydrocortisone cream up to 1% is available in many countries without a prescription now.

Salicylic acid, in creams and shampoos, helps to loosen and remove psoriasis skin scales. However, it can irritate the skin. Often, it’s combined with a steroid that will reduce the irritation and inflammation caused by both the salicylic and the psoriasis itself. Pharmacists will sometimes add this ingredient to an existing cream on a doctor’s order, but you can request them to do this for you too, as the ingredient doesn’t require a prescription.

Coal tar has been available in shampoo form for decades and is a common treatment for scalp psoriasis. Coal tar slows the division of skin cells, reducing the formation of plaques. As a pharmacist, I often added coal tar solution and salicylic acid to existing shampoos for clients, although they needed to be shaken well before use to remix the ingredients and had a strong smell. The combination is commercially available now, however. You would find is in the medicated shampoo section of the pharmacy.

Light therapy doesn’t actually require a prescription, although some forms are more potent and would only be administered by a therapist. A standard UV lamp could be used at home, but it’s recommended to discuss this with your doctor first to ensure you are using it safely.

Moisturizers alone won’t heal psoriasis, but they can reduce the symptoms of itching, scaling and dryness that accompany it. Apply immediately after a bath or shower, when the skin is more hydrated. Moisturizers with aloe vera and/or barberry (Oregon grape) may work better, as these ingredients can help reduce skin inflammation, redness, scaling and itching. Avoid scented products as these may be more likely to irritate the skin.

Prescriptions for psoriasis

Steroids that are much more potent than non-prescription hydrocortisone. There is a range of steroids of different strengths and in varying bases that can be tried. They generally have fewer side effects than other treatments so usually are the first prescription choice. The most common side effect is thinning of the skin, especially of concern in areas where the skin is already thinner (for example, the face), allowing the blood vessels to show through the skin. Loss of pigment from the skin at the application area can also be a side effect. As the drugs are absorbed through the skin, suppression of the immune system can occur when high-strength steroids are used on larger areas for a longer time, and especially if occluded (covered with a non-breathable dressing). Children are more susceptible to side effects because of their thinner skin and smaller body weight.

Retinoids, drugs that are similar to vitamin A, can improve psoriasis but have severe side effects, such as inflamed lips and hair loss. Pregnancy must be avoided in women taking these drugs and for 3 years afterward, as they can cause severe birth defects.

Methotrexate is a prescription drug that decreases the production of skin cells and reduces inflammation. It is used in high doses to treat some forms of cancer but, for psoriasis, it’s used in very low doses. Side effects of upset stomach, appetite loss and fatigue are related to the dose used and are generally not bothersome at the low doses used for psoriasis. Long-term use can cause more serious side effects, such as liver damage and decreased production of platelets and red and white blood cells.

Drugs that alter the immune system

  • Cyclosporin is a drug used mostly to prevent rejection of transplanted organs, but it can be used short-term to suppress the immune system, the underlying problem in psoriasis.

  • Biologics are a group of newer drugs that work by altering the immune system. They include expensive medications we see advertised on TV, such as Enbrel, Humira, Remicade, Otezla, Cosentyx and others. Because they have strong effects on the immune system that may result in life-threatening infections, they are used with caution and generally only after traditional treatments have failed.

Keep in mind that a healthy immune system is aided by a good diet, healthy lifestyle, a well-functioning digestive system and exercise (especially outdoors, where you are exposed to healthy bacteria in the environment). Eliminating chronic, low-grade infections can also help the immune system by decreasing its workload.

Which treatments are used for psoriasis depends on how severe it is, and how much it bothers you. Because of the side effects, generally the safest treatments are tried first. But keep in mind that trigger control and simple strategies like moisturizers to control dryness and itching will usually not interfere with prescription treatments you may need to try. However, always discuss any non-prescription or alternative medications you are using with your doctor.

References:

Psoriasis Symptoms and Causes Mayo Clinic

National Psoriasis Foundation

Can Hemp Oil Help My Psoriasis?

Side -effects of topical steroids

Categories
Uncategorized

What’s this blog really about?

Three years of blogs…

I’ve been writing my health blog for over 3 years now (this is my 140th article!) and it’s evolved over time as many projects do. Originally, I planned to write about hormones, a rather narrow topic but, when several men subscribed, I expanded to general health topics that would interest everyone. Often I wrote about information I was asked when working in a pharmacy or about questions that readers suggested by email, using the “Questions/Comments?” button on my webpage. Over time, I started writing more about health-related topics that I found interesting as I read emails from pharmacy websites, or that I thought would interest people who joined my mail list or who followed me on Facebook, Linkedin or Pinterest.

Sometimes the topic was something I knew plenty about from my pharmacist experience, but I also based blogs on new research or unusual ideas… subjects I learned about and then shared if I think others would be interested as well. The questions I’ve received from readers were often on subjects I knew nothing about too, so I read about them and shared what I learned.

But this week I realized something…

I had read an article about “how to improve your blog” that suggested a writer really should know why she blogs and exactly what she is blogging about – what the purpose is. And with the contents of that article rumbling around my brain, I then read the introduction to a book about curiosity. It struck me that my blog is really about curiosity – my curiosity about ways to stay healthy, controversies in the health world, and what’s being discovered in health research. It’s also about your curiosity around health matters you want to understand better.

So, while I initially started blogging to improve my writing and to connect with others who might be interested in learning how to stay healthier, I began to follow my curiosity – learning about new treatments and ideas to maintain health, reading about controversies that questioned beliefs I had held for years, learning more about how the mind and body work and how we can help both to function ideally until old age.

I guess I’ve always had a curious mind but, now that I’m retired, I can really indulge my curiosity. Curiosity is what pushes us to learn more and try new things: Could I learn to do that? How does that work? Why does that happen?

As children, we are curious about everything in the world around us, asking questions that sometimes frustrate grownups caring for them. But sometimes as adults (especially if we’re busy or don’t know the answer), we discourage children’s curiosity or don’t bother to pursue answers to questions, theirs or ours. Many adults have lost their curious nature.

Curiosity is an excellent cure for boredom…

I used my curiosity to make my work more interesting, researching subjects that interested me, whether for myself or for a client, and trying new activities to see if they worked in a pharmacy setting. Curiosity is what led me to learn about hormones and, eventually, as I shared what I’d learned with women who were looking for this information, it resulted in the development of a specialty hormone consulting service in my pharmacy – one of the first of its kind in Canada. I guess that’s what I’m doing now with my health blog… exercising my curiosity, trying out new ideas and sharing them with you!

So, what are you curious about?

If it’s health related, I’d love to help satisfy your curiosity and expand your horizons! Click on the “Questions/Comments?” button to email me your burning questions related to your health! (Please note that the identity of those who pose questions is always kept confidential…)

Categories
Public Health

Is plastic making us gain weight?

Increasing evidence suggests that plastic is making us gain weight. A common ingredient in plastic, Bisphenol A (BPA), is the suspected culprit…it disrupts the normal actions of our hormones leading to a hormone imbalance that can cause an increase in body weight.

BPA has been identified as an “obesogen”… a chemical that can inappropriately change stability of fat metabolism (or fat homeostasis) and fat storage, change setpoints of metabolism, disrupt energy balance or change the regulation of appetite and feeling of satiety (or fullness) to promote fat accumulation and obesity.

A study in 2012 found that children and teenagers who had higher levels of BPA in their urine were more likely to be overweight. Similar results were found in studies of adults. Data from the American Centers for Disease Control (CDC) show that 92.6% of people age 6 and over have detectable levels of BPA in their urine.

Worries about BPA toxicity have led to BPA-free products being produced, using BPS and BPF instead. But are these products safer?

They may not be. A new study, published in the Journal of the Endocrine Society in July 2019, suggests that all of the biphenols are linked with obesity and weight gain. Although diet and exercise are still considered the main factors in controlling weight, these chemicals may also be a factor.

Researchers point out that an association between bisphenols and obesity doesn’t necessarily prove they cause weight gain. They say more research is needed. However, this is just another reason to avoid use of plastic, and especially to ensure that it doesn’t come in contact with our food and drinks. Transfer of chemicals from plastic to food is more likely to occur when the food is hot or contains fats or oils, since these hormone-disrupting chemicals tend to dissolve in fats and oils, just like our own hormones do.

So,whenever possible, choose foods that are sold in paper, cloth or metal containers or, better yet, are sold in bulk with no packaging. Aim to buy drinks that are packaged in glass bottles. If you must use plastic items, the American Academy of Pediatrics recommends washing them by hand as dishwashers can break down plastic more quickly, increasing the chance of chemicals leaking in future use. Don’t reuse plastic containers, like yogurt containers, that are designed for single use. Never microwave food in any plastic container that is not labelled “microwave safe”. Plastics labelled with 3, 6 or 7 in a triangle contain chemicals that should not come in contact with food (phthalates, styrene and bisphenols).

Avoiding plastic containers helps to reduce plastic waste and protect the environment. But, at the same time, you may also be improving your health and your waistline!

Interested in learning more about hormone disruptors? Check out my recently published book:

“Can I Speak to the Hormone Lady? Managing Menopause and Hormone Imbalances”. As well as discussing menopause problems, I also talk about what hormones do in the body and how chemicals in the environment can interfere with your hormones.

References:

Definition of “obesogen” (Wikipedia)

Chemical in Plastic Linked to Childhood Obesity

BPA-Free But Still Dangerous? Replacement Chemicals Linked to Childhood Obesity

You Shouldn’t Microwave Food in Plastic Containers or Put Them in the Dishwasher, Says New Research

Microwaving Food in Plastic: Dangerous or Not? Harvard Health

Can I Speak to the Hormone Lady? E-Book: Universal Book Link to several book services or Print: Amazon Canada Amazon US

Categories
Health

Laughter – good medicine!

We love to laugh, but have you noticed how much better you feel after a good belly laugh? Studies tell us that it actually improves our health in several ways.

Laughter is a way to connect with people and communicate. We actually laugh differently when we’re with people we like than when we’re alone. Laughter is a means of communicating. It says we understand and agree with the person we are talking to, and that we like or love them.

Laughter is contagious, especially laughter that is a reaction to something we find truly funny.

We have two basic types of laughter:

  • Involuntary laughter is:

    • Longer and higher pitched

    • A reaction to tickling, play or something you find really funny.

      • Sometimes results in the type of laughter you just can’t stop no matter how hard you try. Some call this a “good belly laugh”.

    • Influenced by the environment and how funny you perceive a situation.

      • Something you found uncontrollably hilarious on one occasion might be only mildly funny much later, leaving you wondering what happened…

  • Social or posed laughter is:

    • More “nasal” than involuntary laughter

    • Polite laughter used in a conversation that shows you agree and appreciate what the person you are talking to is saying

    • Used to communicate, a way of regulating emotions and forming bonds with people

    • Shows that you like the other person and that you want to make them happy, or other underlying meanings

Laughter is very nuanced. Its interpretation is universal – anyone can identify whether laughter is social or involuntary whether it’s from someone in their culture or country, or from the other side of the globe.

And it’s not just humans who laugh – monkeys and rats have also been observed laughing. Monkeys also have two types of laughter, just as humans do.

We also learn how to interpret laughter as we grow. We are best at interpreting what a laugh means in our 30s and early 40s, having learned through experience. As children, we are more likely to just want to join into the laughter we encounter, even if we don’t understand why people are laughing. As we get older, laughing becomes less contagious, perhaps because we are understanding the meaning better and less likely to feel we have to join in the mirth.

But the best part, is that laughter has been found to be good for our health.

Right away, laughter can:

  • Stimulate the lungs, heart and muscles

  • Ease tension by stimulating circulation and relaxing muscles

  • After a good laugh, it can reduce heart rate and blood pressure

Over the long term, laughing can:

  • Improve the immune system

    • Negative thoughts lead to increased stress

    • Positive thoughts and laughter trigger release of body chemicals that fight stress and potentially reduce the risk of serious illnesses

  • Relieve pain

    • Laughing stimulates the body to produce pain-relieving substances called endorphins that relieve pain, sometimes called our natural opioids

  • Make it easier to cope with difficult situations and connect to other people

  • Improve your mood

    • Laughter can help lessen depression and anxiety, and can make you feel happier

My mom loved to tell a story that she had read in the newspaper. It told of a man who was diagnosed with incurable cancer and told nothing could be done to help him. Instead of getting sad and depressed, he booked a room in a hotel and watched every funny movie their service offered. When he next returned to the doctor, the article claimed, they could find no trace of the cancer! Whether this is true or not, I can’t say, but the story described the man as laughing his way to health…one of those rare cases of spontaneous healing, facilitated by laughter. Perhaps the lesson here is that creating opportunities for laughter and enjoyment of life is good for us!

Here are some things you can do to take advantage of the benefits of laughter:

  1. Hang up jokes or cartoons that make you laugh in your home or office. Keep funny books, movies, videos, or subscribe to joke websites and look at them when you need a humor boost.

  2. Keep a sense of humor and find a way to laugh about your own situation. I actually found a book written by a breast cancer survivor about the funny side of having cancer. She said her sense of humor helped her get through it and she hoped her little cartoons might help someone else in the same situation.

  3. Spend time with people who make you laugh. Share funny jokes and stories with those around you.

  4. Know what is funny and appropriate. Don’t laugh at the expense of others.

Jokes are always funnier when you read them out loud with other people around. I learned this the hard way when I was giving my early presentations. Hardly anyone laughed when I put a cartoon up on the screen, but when I read the caption out loud, everyone laughed! Share the joy when the timing is right…

So, here is a dirty joke to start off your weekend on the “right foot”…and read it out loud to whoever is nearby!

“Why did the dirty chicken cross the road twice???

She was a dirty double-crosser!”

If you are interested in learning more about the science of laughter, watch the 15-minute TED Talk in the references below.

References:

Ted Talk – Why we laugh

Stress management – Mayo Clinic

Categories
Health

Could sunshine be good for you?

There is no question that sun exposure ages the skin and increases risk of skin cancer… but research suggests that we may live longer if we get some sunshine every day.

Dermatologists recommend that our skin should always be protected from the sun. Of course, because they’re specialized, most only look at the sun’s effect on the skin rather than its effect on overall health. Although malignant melanoma is a dangerous type of skin cancer, 99% of skin cancers are non-melanoma, and 80% of these are basal cell cancers that are almost never fatal.

But some dermatologists have noticed that their patients with skin cancer are more likely to be in excellent health while those with beautiful skin preserved by avoiding sun were often low-energy and had multiple health problems. This observation motivated Dr. Matt Zirwas, an Ohio dermatologist, to investigate studies that examined this issue. What he found, he says, suggests that completely avoiding sun could have the same effect on your mortality as deciding to smoke a pack of cigarettes a day. Note that an ideal study will always look at increases in overall survival, not just decreased death from one disease.

The science…

A 2014 Swedish study found that the risk of dying from all causes was approximately doubled in those with little or no sun exposure compared to those with the most time in the sun. The main benefit was a decrease in risk of cardiovascular disease – heart attacks and strokes – that reduced risk of death despite an increase in risk of skin cancer. A Denmark study published in 2013 found that people who had been diagnosed with skin cancer actually had lower rates of heart disease and death compared to the general population.

Statistics from US can help us to understand why this could happen. The American Academy of Dermatology estimates that about 7,000 people in US will die of malignant melanoma this year and that less than 5,000 will die of other skin cancers. However, cardiovascular disease kills about 650,000 Americans yearly. It is easy to see that any factor which causes even a modest reduction in cardiovascular disease could quickly outweigh the risk of harm it causes to the skin.

It’s been noted for decades that heart disease increases in the winter and decreases in the summer. This “winter cardiovascular disease phenomenon” could be a result of cold weather causing blood vessels to narrow. But it’s also suspected that the nitric oxide produced by sunshine on the skin could be helping prevent heart disease by dilating blood vessels, lowering blood pressure and keeping arteries smooth and supple. Vitamin D, produced when the sun shines on the skin, is also a factor in promoting health, improving the immune system and reducing heart disease.

Evolution…

We evolved spending a lot of time outdoors in the sun and our skin pigmentation has adapted through evolution to protect us from excessive sun damage. However, when a person with a fair complexion adapted to the north moves to a hot sunny climate, their risk of skin cancer is increased. Those with darker skin adapted to more intense sun are at risk of a lack of vitamin D when they move north. It makes sense that sun precautions should be based on skin type and the climate where the person lives for optimum health and benefit.

But still be cautious!

My motto is “everything in moderation” and this includes sun habits. Considering the benefits of sun exposure as well as the risks, it makes sense to enjoy the sun but avoid sunburn, and to check skin regularly for any sign of possible skin cancer.

Here is what to watch for:

  • The ABCDE rule

    • Asymmetry – one part of a mole or birthmark doesn’t match the other

    • Border – the edges are irregular or blurred

    • Colour – brown, black sometimes with patches of pink, red, white or blue. Not the same all over.

    • Diameter – larger than 6mm or ¼ inch (about the size of a pencil eraser)

    • Evolving – the mole is changing in size, shape or colour

  • Any new spot that is different from others on your body, or is itchy painful, tender, oozing, scaly or bleeding and doesn’t heal, is something to show your doctor.

  • Check out this article from cancer.org for photos

References: (note that all underlined words are links to websites)

Journal of Internal Medicine

International Journal of Epidemiology

How to Spot Skin Cancer – American Cancer Society

Vitamin D Deficiency and Risk for Cardiovascular Disease