By Stephanie Simons, Head Pharmacist, Lindo’s Pharmacy in Devonshire
January is always a great time to reset and look forward to the year ahead. However, we can sometimes go about this the wrong way. After the holiday season – the champagne, the chocolate, the mince pies… – it’s tempting to turn to dieting and ‘detox’ measures in a bid to get back in shape. But while our intentions are good, these quick-fire measures reap very few results – and some could actually damage your health.
We all indulge over the holidays, and the accumulation of alcohol, sugar and fat can leave us feeling sluggish and a bit heavier than usual. We often look to quick diets to shed those extra holiday pounds, but such methods are simply types of fasting, which can have serious repercussions.
When your body doesn’t get the calories it needs, it starts to build up ketones, chemicals that cause nausea, dizziness and dehydration. You may indeed lose weight, but will be from the loss of water, glycogen (carbohydrate stores) and muscle, a process that weakens your body and your immune system. Such diets can also escalate into eating disorders, leading to years of mental and physical issues.
Other trends focus on ‘detoxing’ – attempts to purge your body of the ‘toxins’ incurred over the holidays. However, while extreme alcohol use can lead to alcohol poisoning, the average intake of food and drink at Christmas is nowhere near enough to fill us with ‘toxins’. Our bodies, moreover, are resilient. Your liver and kidneys are mighty organs that cleanse detoxify the blood, removing any impurities and keeping the body clean.
Juice ‘cleanses’ are a common culprit. It’s great to pack in more fruit and veg, but this regime denies your body many of the essential vitamins, minerals, carbohydrates and fatty acids it needs to function. A juice cleanse also reduces your protein intake, causing your body to take it from other sources, like your muscles, organs and bones. Your body ends up in a much worse state than when you started!
That said, there are still safe and healthy routes to that January boost. Ease up on the sugar and processed foods and add in more fruit and veg, whole grains like brown rice and oats, and plenty of protein. Rather than eradicating food groups, aim for variety instead – and don’t deny yourself the odd treat!
Making small changes to your breakfast habits can make a big difference. For example:
Bananas are great source of energy and help you stay fuller for longer so you can resist the biscuits later in the day. Mix them into pancakes, scatter them on your cereal or grab one on the way out the door.
Nut butters can increase your protein intake and regulate your blood sugar levels throughout the morning. Spread on toast or dollop on your porridge for an easy, healthy treat.
Smoothies can be a nutritious breakfast or an energy boosting snack. Just blend frozen fruit, yogurt, nut butter and/or leafy greens with your milk of choice. You can tailor your smoothie to your individual needs by blending in protein powders like Pure Protein, Sun Warrior or Kos or supplements like Primal Kitchen Collagen powder.
With some good nights’ sleep, exercise and healthy meals, your body will easily bounce back from last year’s festivities. In the meantime, try some skin-loving body treats like Cerave Hydrating Cleanser, or St. Ives Oatmeal Scrub which can double as a face mask to brighten your day. You’ll soon be feeling better and ready for whatever 2021 has in store!
If you have concerns about your health after the holiday season, do contact your GP or pharmacy as soon as possible.
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.
By Stephanie Simons, Head Pharmacist, Lindo’s Pharmacy in Devonshire
Tis the season to be jolly and this year – we’ve definitely earned it. But for many this can be a stressful time too and, with the pandemic still casting a shadow over us all, this holiday season could be more challenging than usual.
Stress can be very detrimental to our mental and physical health. More than 40% of adults suffer adverse health effects from stress and nearly three quarters of all GP appointments are stress-related. However, if we can recognise the symptoms, there are ways to ease the strain and enjoy the festivities.
Stress is an evolutionary response. It occurs when a situation triggers your ‘fight or flight’ response, preparing you to defend yourself, or run for it! The hypothalamus causes stress hormones like adrenaline to surge through the body, causing your heart rate to soar, your breath to quicken and your muscles to tense – ready for action. In the case of danger, this gives us the best chance of survival. However, it becomes a problem in modern life when this reaction causes more problems than it solves.
The fortunate among us are rarely faced with life-threatening situations that require ‘fight or flight’. Instead we’re anxious about our jobs or family – or Christmas! If our anxieties continue, so does the stress response, which can have long term effects on our health.
Ever noticed you come down with a cold when you’re stressed? That’s because it weakens the immune system, leaving you more vulnerable to the bugs circulating during the winter months. Stress can also cause headaches and tension in the neck and shoulders, while the build up of stomach acid can cause or exacerbate heart burn.
Longer term, the impact is more serious. Chronic stress can break down your emotional defences leading to depression, while excess adrenaline and cortisol can disrupt your sleep. The liver secretes more glucose, heightening your blood sugar levels and increasing your risk of Type 2 diabetes, while the narrowing of blood vessels can lead to high blood pressure – and even heart problems further down the road.
Chances are – this blog itself is making you stressed! But that’s not what we’re here for. The truth is, there are plenty of ways to find calm, even amongst the festive madness.
Serotonin is our happy hormone that can counterbalance stressors like cortisol. You can boost your levels by getting plenty of sunlight (even in the cold) and eating complex carbohydrates like oatmeal. Vitamin C is also known to help reduce stress, so stock up on oranges and broccoli in your next grocery shop or pop by your local pharmacy for a supplement like Berocca, Redoxon or Vitamin B complex formulas.
Exercise is also a great way to combat stress. It releases endorphins that improve your mood, while lowering your blood pressure – and giving you the chance for some alone time if the kids get a bit crazy!
Meditation, mindfulness and yoga are popular practices for calming the mind and body. Take a look online for quick and easy videos that you can slot in between the family Zooms! Aromatherapy products like Nature’s Truth Oils or room sprays can create a calm atmosphere, while soothing drinks like Chamomile or other herbal tea blends can help you wind down on an evening.
Stress can often feel outside of your control, but you do have the power to recognise and tackle the symptoms before they escalate. You can always talk to your pharmacist about how to best ease your stress or visit your GP if you’re at all worried about your health. We’re here for you throughout the holiday season – and always. Happy holidays from Lindo’s Pharmacy!
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.
By Stephanie Simons, Head Pharmacist, Lindo’s Pharmacy in Devonshire
Asthma is a well-known condition, yet there are still many of us who know very little about it. As this strange year comes to an end and the cold weather draws in, it’s important to get know asthma a bit better and how we can help people to manage it.
A lifelong condition in most cases, asthma causes the airways to react to certain triggers, such as pollution or weather. The muscles surrounding the airways tighten, the lining swells and sticky phlegm can build up – all of which cause the airways to narrow. Common symptoms include coughing, wheezing and breathlessness.
Severe asthma attacks prevent enough oxygen reaching the lungs, and three people die from this every day. However, research shows two thirds of these deaths could be avoided and, with the right treatment, most asthmatics can manage their symptoms and live full lives.
Everyone with asthma is different and requires tailored care to manage their symptoms. Most commonly, asthmatics use inhalers which get medicine directly into their airways so it can work as fast as possible. Patients are usually prescribed two inhalers: a preventative inhaler which is taken regularly to stop symptoms before they begin, and a reliever inhaler which is used if and when symptoms occur.
Another key part of treatment involves avoiding, or else managing, triggers – the circumstances which cause the airways to react. Again, triggers are unique to each asthmatic and can vary from allergies like pollen, to thunderstorms. Winter, however, sees the return of a very common trigger – cold weather.
When we breathe in cold air, especially on leaving a warm environment, it can cause the airways to spasm. While unpleasant for all, this can trigger severe symptoms and difficulty breathing in asthmatics. Experts recommend wearing a scarf over your nose and mouth for a few minutes before leaving the house, which lessens the shock of the cold air. Breathing through the nose instead of the mouth can also warm the air before it reaches the airways.
This year, of course, there is the added risk of Covid-19. Those with any underlying health condition are at greater risk of falling seriously ill from the virus, especially if they are older and/or have a weakened immune system. As a respiratory infection, Covid-19 is particularly dangerous for those with asthma, whose airways are already compromised.
That said, by following the expert guidance, you can give yourself the best chance of staying safe and well. Wash your hands regularly, stay at least two metres apart from those outside your household, and wear a mask in indoor public spaces like supermarkets. Asthmatics should be able to wear masks without difficulty, as oxygen supply isn’t compromised, but if you’re concerned about wearing one, do discuss this with a healthcare professional like your GP.
Your pharmacist is also great resource for navigating these strange times. There’s no need for an appointment and we’re open at times when you often can’t access your GP. If you or a loved one has asthma, we can help get you through the winter by discussing your medications, addressing any side effects, and/or answering any questions you may have. We can also assist with inhaler technique to make sure your medications have the best possible impact. These are difficult times for us all, but with the right guidance and treatment, there’s no reason asthmatics should struggle through the winter months. Emergency services are still operating as usual and, if you are experiencing unusual or distressing symptoms, do contact your GP or pharmacist as soon as possible.
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.
By Stephanie Simons, Head Pharmacist, Lindo’s Pharmacy in Devonshire
While we’re all on the lookout for symptoms of coronavirus, other health issues can still arise. October is Breast Cancer Awareness Month and it’s important to take the time to learn about this life-threatening disease, no matter what else is going on. After all, the earlier it’s diagnosed, the better chance of survival.
Approximately 1 in 8 women will be diagnosed with breast cancer in their lifetime. Between 5 and 10% of these cancers are genetically determined, while lifestyle factors like smoking, alcohol and diet can also play a role. Though men get breast cancer too, women are much more likely to do so, especially as they get older.
When caught early, breast cancer is easily treated and very often cured. It’s therefore critical that women check their breasts regularly. Get to know what is normal for you – every woman’s breasts are different sizes, shapes and consistency – and then do regular checks for any changes.
It is quick and easy to check your breasts at home. Start by looking at your breasts in a mirror, first with your arms by your sides, then with them raised above your head. Next, feel each breast and armpit all the way to the collarbone, applying a firm pressure.
A lump, thickening or bumpy area is the most well-known sign. However, you also need to look for changes in the size, shape or feel of the breast, and check the nipple for discharge, bleeding, rashes or other skin changes. If ANY of these symptoms appear, and/or if you experience a new, ongoing pain in one or both breasts, it’s important to raise this with your GP as soon as possible.
While symptoms are not always visible, mammograms (x-rays of the breast) can detect tumours long before they become apparent. That’s why women undergo breast cancer screening. You are encouraged to start screening from the age of 40, and from 45 women should have a mammogram every year. If you missed your appointment due to lockdown or the consequent reduction in services, don’t panic – simply contact your GP to discuss your next screening.
So, what happens if you are diagnosed? A cancer diagnosis is frightening at any point, let alone in the midst of a pandemic, but rest assured treatments are still going ahead. Cancer is always treated urgently and your healthcare team will assess the risks posed by coronavirus against your treatment needs.
As with all urgent care, health services are working tirelessly to deliver the treatment needed while keeping patients and staff as safe as possible. Strict infection control measures are in place, and many services are reducing the number of hospital visits and/or the time patients spend within the hospital building. Many cancer treatments like chemotherapy can severely weaken the immune system, and changes are being made to keep such patients away from high-risk facilities like large hospitals.
It’s also critical that you can access support. If your immune system is compromised due to breast cancer treatment, it’s important to limit your close contact to the one or two people you need most like your parent or partner. Those helping you should also keep their social interaction to a minimum. Avoid crowded areas and public transport, wear your mask and follow your healthcare team’s advice.
From screening information to supporting a loved one through breast cancer, your local pharmacy is here to help – remotely or in person. We can provide lifestyle support to lower your risk (such as Nicorette gum, patches or lozenges, or Nicotinell patches) to help you to quit smoking , as well as simple remedies for the side effects of cancer treatment (mild, unscented soaps like Dr. Bronner’s or Nesti Dante unscented bar soaps can soothe skin irritated from chemotherapy and feel very luxurious too!). Most of all, we can listen and answer any questions. Awareness could save your life.
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.
By Stephanie Simons, Head Pharmacist, Lindo’s Pharmacy in Devonshire
The world has changed more than anyone thought possible. Face masks are the norm, holidays abroad a distant memory, and many of us are still separated from loved ones. But while there are plenty of things we can’t do right now, we can learn how to take care of our health.
Health care has changed perhaps more than anything, and it continues to evolve. The simplest things, from a routine check-up to a repeat prescription, are suddenly very confusing and many don’t know where to start. But fear not. Pharmacies are here to help you navigate the new normal of health care.
Pharmacies play a key role in supporting everyone through this pandemic. We’ve stayed open throughout, providing an essential contact point for your worries and concerns. We can help demystify public health guidance to prevent the spread of infection, while also offering advice on supporting your immune system, and managing long-term conditions like diabetes, cancer and asthma during this difficult time.
One of our most important jobs is helping you assess new and ongoing conditions and the next steps to take. If you need to see a doctor, this can be done through telemedicine. Available at almost all GPs, telemedicine uses video-conferencing so you can talk to a doctor or other health care staff. Using your webcam on your PC, or a tablet or smartphone, you can have appointments with medical professionals just as you would in person. This helps protect you and your doctor from infection, reduces the stress and cost of travel, and delivers the same quality of care you’d expect from your usual appointments. You can also, if required, speak to experts wherever they are in the country.
If you do arrange an appointment, it’s important to prepare. Find a quiet space where you won’t be disturbed and be ready to explain three key points – your most urgent symptom, how long it’s been going on, and any changes that have occurred in that time. If you speak to a nurse or other member of staff first, be as clear and succinct as you can – this will help your doctor prepare too. And rest assured – telemedicine appointments are entirely private and confidential.
But what to do in an emergency? If you are experiencing serious symptoms, such as chest pain, weakness in one side of the face or body, or sudden difficulty breathing – act as you would have pre-pandemic and call 911 immediately. If you have a lesser but still urgent issue, like a high fever or a minor injury, contact your GP and they will advise you on how to proceed. Many urgent care centers and walk-in clinics are also offering telemedicine, so check those out too.
Doctors can send your prescriptions to the pharmacy as normal. It is always helpful to call ahead to make sure your pharmacy has what you need before you make the trip to collect it. When you do come to visit, please be patient with staff and customers, keeping a two-metre distance and following the social distancing rules in place, such as a one-way system. There are also options for prescription delivery if you are unable to leave your home.
For more general advice, your pharmacy is ready and waiting – online and in person. We have all your supplies from multivitamins like One-A-Day, Olly and Smarty Pants and painkillers like Tylenol and Advil, to hand sanitisers (look for an ethyl alcohol content of more than 70%) and sunscreen like Coppertone, Australia Gold, Neutrogena and Banana Boat. If you have coronavirus symptoms such as a new, continuous cough, a fever and/or loss of taste and smell, do not leave home. Contact your pharmacist or GP for advice on managing your symptoms. And if you have questions at all, your pharmacy is happy to help. It’s true what they say: we’re all in this together.
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.
By Stephanie Simons, Head Pharmacist, Lindo’s Pharmacy in Devonshire
Working from home has become the ‘new normal’ for many, but there are those who are now heading back into the working world – and those who never left. From health care staff to delivery drivers, these are the people helping us return to some semblance of normality. Yet while it is becoming safer to venture out, the pandemic is far from over, and it’s vital that we all do our bit to support those working on the front lines.
For many key workers, the coronavirus has left its mark, both physically and mentally. But there are ways to ease this strain, whether you are a key worker yourself, or you are looking to support someone in your life.
It’s likely that workers in public settings may experience anxiety. Such unprecedented circumstances can cause stress and confusion which, if not tackled, can lead to even worse mental health difficulties later on. Staff like health care workers or police could be concerned about their increased proximity to the virus, while others may worry about undertaking tasks outside of their usual role.
It can be helpful, therefore, to make sure key workers have a relaxing home environment to return to. Aromatherapy scents such as lavender, bergamot or ylang ylang in products like Nature’s Truth Aromatherapy blends – Calming, Mental Clarity, Happiness or Aura Cacia oils can create a calm atmosphere, while keeping a clean home with products like Lysol, Dettol or Clorox can also reduce any fears about hygiene. Plenty of sleep is also crucial for a healthy mind, so make sure you or your loved one has a quiet place to rest. Stress can make it hard to drift off, but herbal remedies like Nytol Herbal or Kalms Night or Melatonin can help in times when sleep is just out of reach.
It’s also important that key workers can discuss their experiences and concerns – even a quick chat with a friend can make all the difference. There are services available such as the Emotional Wellbeing Hotline (543-1111) too, for those who could benefit from extra support. If you or a loved one are experiencing significant distress, make sure to seek medical advice.
It’s just as important to take care of the body. Keeping fit and healthy helps to support your immune system, boost your mood and increase your ability to weather both emotional stress and viral attack. Taking time to exercise will nourish your muscles and your mind, whether it’s a quick walk around the block, an online yoga class, or even some living room Zumba.
Hearty meals also offer comfort and improve energy levels. Look for simple recipes that pack in the nutrients, like a veggie pasta or delicious fruit smoothie. You can also take supplements like Vitamin C (Nature’s Bounty, Emergen-C) for your immune system, Vitamin B (Berocca, N.B. B-Complex) to combat tiredness or Vitamin D and Calcium (Caltrate, Citracal, Viactiv) if your bones are feeling the effects of all that hard work.
And let’s not forget the skin – it is, after all, a vital organ. Masks can irritate the skin of the face so it can be useful to rotate in a calming face wash like Cerave Hydrating Cleanser and moisturiser like Cerave Facial Moisture Lotion AM and PM formulas into your usual routine. Key workers’ hands are also taking a beating. Soothing lotions like Aveeno Stress Relief can ease dry hands and replenish moisture. Some of us are key workers – some of us are caring for them. Either way, it has never been more important to look after ourselves and others. If you are concerned about yourself or a loved one, please do seek advice from your GP or pharmacist. We are here to help everyone stay happy and healthy.
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.
