By Stephanie Simons, Head Pharmacist, Lindo’s Pharmacy in Devonshire
How are you today? We’re asked this question all the time,
but sometimes it’s hard to give an honest answer – especially when we’re not
feeling our best.
Approximately one in four people experience problems with
mental health every year. Contemporary life places burdens on us all, from
family issues to financial problems, and these concerns can lead to stress,
anxiety and depression. Though most of us know what do when our bodies aren’t
working properly, worryingly few of us take action when it’s our mental health
at stake.
Our bodies and minds do not work independently of each
other. If we’re experiencing anxiety or low mood this can have an adverse
effect on our physical health and lead to a greater risk of certain illnesses
or conditions. Similarly, if we’re ill or injured, that can impact our mental
health too.
However, there are many things we can do to help our
bodies and minds work together. Exercise is known for its positive physical
benefits, but it’s also proven to be a great way to improve symptoms of
depression or anxiety. Whether you favour yoga, running, or simply a short
walk, exercise encourages the release of chemicals called endorphins, which
increase mental alertness, energy levels and positive mood. It also helps to
improve your sleep cycle, helping you wake up refreshed and ready to face the
day.
A healthy balanced diet not only keeps you feeling
strong and energetic – it can also help manage and even prevent numerous mental
conditions. B vitamins are particularly important. Found in whole grains, meat,
green leafy vegetables and more, B vitamins play a key role in producing
important chemicals in the brain. Vitamin B12, for instance, helps to maintain
the healthy production of serotonin, which balances mood and improves sleep.
Older people, vegetarians and vegans, and those with celiac disease or Crohn’s
disease, may be deficient in Vitamin B12 and could benefit from a supplement
such as Nature’s Bounty B Complex + B-12 or Vitamin B-12 on its own in
strengths from 500mcg to 5000mcg. B-12 is also an ingredient in the
multivitamin supplements like Centrum, One-A-Day and Rainbow Light.
That said, issues like depression and anxiety can affect
anyone at any time, even the fittest of us all, and there is no shame in
seeking help. If you’re unsure what to do, the pharmacy can be a great place to
start. Pharmacists can talk through your symptoms and advise on the next steps
to take. They can also suggest a range of options that may help you.
In addition to nutritional supplements such as Vitamin
B12, herbal remedies can be very useful. St John’s Wort by Nature’s Bounty, (Hypericum
perforatum), is a botanical compound known to help depression, seasonal
affective disorder (SAD), mild anxiety and sleep problems. Valerian root can
also be helpful. Usually taken before bed to help with sleep, it can also be
used during the day to manage symptoms of anxiety or stress. Valerian can be
found on its own in the vitamin section Nature’s Bounty) and also in Kalms – a
supplement that is great for sleeplessness, stress and anxiety.
Many women find their mental health can suffer the week
before their period. Evening Primrose Oil which is also in the vitamin section
by Nature’s Bounty is a great way to balance your pre-menstrual hormones, helping
to alleviate sadness and irritability – as well as other unpleasant symptoms
such as breast pain and bloating.
Of course, if you are having mental health difficulties,
you should always consult your doctor. However serious your symptoms, they can
advise on the best course of action, whether that is a lifestyle change or a
prescribed medication. Sometimes it just helps to talk through your experiences.
Similarly, if you are
worried about a colleague, friend or loved one, your doctor can offer advice on
how you can encourage them to seek help themselves. In the meantime,
be sure to ask how they’re feeling. You never know if they might need someone
to talk to.
Stephanie Simons is the head pharmacist at Lindo’s Pharmacy in Devonshire. She earned her Bachelor of Science in Pharmacy at Massachusetts College of Pharmacy and has been practicing for over 20 years. She is a registered pharmacist with the Bermuda Pharmacy Council and is a member of the Bermuda Pharmaceutical Association.
Now in its 22nd year, the Friends of Hospice Rubber Duck Derby, generously sponsored by Lindo’s Group of Companies, will be held – rain, blow, or shine – at Ordnance Island and King’s Square in the Historic Town of St. George on Sunday, June 23rd from 1 p.m. until 5 p.m.
This year’s event will again focus on the family with Kiddie Land, a fantastic line-up of live entertainment and, of course, the main attraction, the Rubber Duck Races. Ducks are adopted and then raced in several different categories with winners receiving fantastic prizes. This is a fantastic opportunity to join us for what has become a much-anticipated, well-attended, family-friendly community event providing visitors and residents with the opportunity to enjoy the duck races and explore Bermuda’s beautiful UNESCO World Heritage site.
2019 Rubber Duck Derby Ticket Booths
Purchase your raffle tickets at any of these locations:
Now that people are avoiding red meat and other animal products many are low in precious B vitamins which play important roles in energy production and food metabolism. Vitamin B12 is only present in animal products so if you do avoid red meat you can still obtain through poultry, eggs and dairy.
The body doesn’t store B vitamins well and the need increases with stress, as well as if you smoke, use alcohol or drugs, or make poor lifestyle choices (aka stress), etc.
This recipe is so quick and easy there is no excuse not to make it! The chickpea pasta is higher in protein, iron, and fiber than regular pasta and the nutritional yeast contains a hefty dose of B vitamins. Pair this with a good quality tomato sauce and throw in a little garlic for an anti-inflammatory boost to create a delicious and nutritious meal.
By Stephanie Simons, Head Pharmacist, Lindo’s Pharmacy in Devonshire
Summer’s
finally here! Whether it’s beaches, barbecues or just spending a bit more time
outdoors, there’s something for everyone to look forward to. But summer is not
only good for the soul – it’s also great for your health.
As
the summer draws in, so does the sunshine. In the months of April, May and June
the hours of sunshine begin to increase, peaking in July, and with the sunlight
comes a variety of incredible health benefits.
The
main advantages come from Vitamin D, which is synthesised by the body when our
skin is exposed to sunlight. As the weather improves and we spend more time outside,
our Vitamin D levels rise due to this increased exposure.
Vitamin
D is crucial for the development and maintenance of your bones and teeth. It helps
the absorption of calcium from the intestines, ensures correct renewal of bone
tissue, and maintains phosphorus levels in the blood – all of which contribute to
strong, healthy bones. This can reduce the risk of osteoporosis and aid the treatment
of the condition.
Vitamin
D is also known to have a positive effect on the immune system, the brain and the
nervous system. Building up a healthy supply of Vitamin D during the summer can
therefore stand you in good stead come the winter months, helping you ward off
viruses like cold and flu.
It
can play a role in more serious health problems too. Research shows that
Vitamin D can reduce the risk of cardiovascular disease, rheumatoid arthritis
and severe asthma, and is also thought to help those managing diabetes to regulate
their insulin levels.
However,
it’s not just Vitamin D levels that improve during the summer. Greater exposure
to sunlight can increase the release of a hormone called serotonin, which helps
to maintain a balanced mood, a healthy appetite and a regular sleep cycle. When
you’re out and about in the sunshine, the resulting increase in serotonin can
help you feel calm, focussed and ready to tackle the day.
Ever
noticed you or someone close to you experiences more sadness or lethargy during
the winter months? This can be because of the reduced sunlight and the lowers
levels of serotonin, a condition known as Seasonal Affective Disorder (SAD). If
you’re worried about your mental health or that of a loved-one, it’s always a
good idea to check in with your GP – at any time of year.
And
let’s not forget, sunlight has its risks too, especially in the hot
climate we enjoy here in Bermuda. To ensure that you’re keeping yourself safe
from sun damage, it’s important to apply sun protection products like Sol
Rx, Blue Lizard, Coppertone, Aveeno and others throughout the day. It’s
also essential that you stay hydrated when spending a lot of time in the heat,
so be sure to drink plenty of water. The best advice is to plan ahead – when
heading out for a day in the sun, make sure you’re prepared.
Of course, not
everyone loves the sun. If you’re struggling to get enough Vitamin D then
taking a supplement such as Nature’s Bounty or Nature Made Vitamin D or
a good multivitamin tablet (or gummy) that contains at least 800 IU (50mcg) of
vitamin D can make all the difference. Meanwhile, visit your pharmacist
or GP if you have any concerns about your health. We’re here to help – come
rain or shine.
Stephanie Simons is the head pharmacist at Lindo’s Pharmacy in Devonshire. She earned her Bachelor of Science in Pharmacy at Massachusetts College of Pharmacy and has been practicing for over 20 years. She is a registered pharmacist with the Bermuda Pharmacy Council and is a member of the Bermuda Pharmaceutical Association.
