‘Tis the season to overeat, overspend, and overcommit—sound familiar? Although it’s often easier said than done, there are ways to buck these trends. Focus on health and happiness—rather than the number of gifts exchanged. That can bring priceless payoffs to you and your family. Here are a few simple ideas to consider.

1. Eat well, but don’t deprive yourself. Do you have diabetes, high blood pressure, or another health condition that requires healthy eating choices? Or are you simply among the crowd that packs on extra pounds during the holidays? If so, plan ahead.

Have one or two strategies that make it possible to enjoy yourself without hurting your health. Here are a few examples: Bring a healthy dish to share at potlucks. Go easy on the liquid calories, especially alcohol. Treat yourself, but set limits—maybe limit sweet treats to once a week.

2. Do some healthcare “housekeeping.” The flu or other illness is sure to put a big damper on anyone’s holiday. Take steps to make this less likely for you and those around you. Wash your hands often to help prevent the spread of germs. Get your annual vaccines, if you haven’t already.

The end of the year is also a good time to check if you need any exams and to sign up for insurance, unless you’ve done so already. Also, take advantage of family time to flesh out your family’s medical history. If you or someone you know is making multiple trips a month to pickup medication, talk to our pharmacist about consolidating those trips and even set up automatic refills so your medication is always ready.

3. Focus on experiences, not things. Studies have shown that helping others can increase your own levels of happiness. This could be anything from volunteering at a local food bank to simply picking up prescriptions for a neighbor. There is no shortage of ways to get involved during the holidays—and all year long.

Here’s another way to focus on experiences: Create your own holiday traditions. Try some caroling with your family or friends. So what if your Uncle Charles is tone deaf? Just have some fun. And there’s another bonus: singing lowers stress.

Or maybe you’d enjoy cutting down your own tree, taking in a high school performance of the Nutcracker, or turning your holiday cards into gratitude cards. By adding personal notes that express your appreciation, you can boost your own happiness as well.

4. Turn down the “doer dial.” Does it feel as though everything speeds up during the holidays? That can be really stressful. This is not a race. And no matter the messages you’re receiving, you don’t need to do it all. Take breaks when you need them. (Introverts, this especially applies to you!) Put another log on the fire, take a bubble bath, snuggle up with your sweetie, or sleep in—guilt free. Remember: if you take good care of yourself, you can be more present for the people you love. And after all, isn’t that what it’s all about?

Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice.  You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.

What To Do If You Get the Flu

The flu isn’t on your top-10 wish list, right? But just in case you get sick this flu season, here’s a list of 10 things you can do to help ease your symptoms—and to stop the flu in its tracks and protect others.

1. Stock up. A few supplies may make it a bit easier to manage the flu. It’s best to have these on hand before you get sick. Otherwise, send a healthy member of your family out on an errand, if you can.

• Acetaminophen, ibuprofen, or naproxen for reducing fevers and easing achiness

• A thermometer

• Cough syrup or cough drops

• Saline nose drops or sprays

• Drinks such as fruit juices or tea (avoid caffeine)

• Easy-to-eat foods such as clear soups, crackers, or applesauce

2. Stay home! The first day you have symptoms, you may be tempted to venture out to work or school. Please don’t! Not only do you need the rest, but this is also when you’re most contagious. Try to nap—and read or binge-watch your favorite television episodes.

3. Prevent the spread. In addition to staying home, wash your hands often and cover your cough and sneeze into your sleeve.

4. Drink fluids, breathe steam. This is a great way to thin your mucus, making it easier to cough up. This may help prevent a lung infection. Using a humidifier (a cool mist) or breathing in steam from a hot shower may also help ease congestion.

5. Calm your cough. It can be exhausting, I know. Try over-the-counter (OTC) cough medicines—an expectorant helps thin mucus. Do not give a child under age 4 any type of cough medicine. Sucking on lozenges may also help your cough or scratchy throat.

6. Ease nose woes. You—or your kids—can try saline nose drops or sprays to ease nasal congestion. First, put a few drops into one nostril. Then gently blow the mucus and saline out. Repeat on the other side.

7. Treat other symptoms. Sure, a fever—along with chills and achiness—is a sign your body is fighting off the virus. But that doesn’t mean you need to suffer in silence. Ask our pharmacist if you have any questions about which fever reducer to take. But don’t forget: Never give aspirin to someone younger than 19—it can lead to a serious illness.

8. Ask about antivirals. Your health care provider may advise you to take one. If you do this within 48 hours of when symptoms begin, you have a fighting chance of reducing their impact.

9. Know when to seek medical help. If you or a loved one has any of these symptoms, call the doctor:

• Dark urine

• Dizziness

• Fever of 100 degrees F for 3 or more days

• Returning fever or sore throat after feeling better

More serious symptoms require immediate medical care:

• Wheezing or shortness of breath

• Coughing up blood

• Chest pain or pressure

• Balance problems or confusion

10. Talk to our pharmacist! And of course it goes without saying: If you need guidance about any products—or any questions whatsoever—let us know, and we’ll try to steer you in the right direction.

Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice. You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.

Overweight? All Is Not Lost!

Need to shed 15 or 25 pounds? Try this trick: Pick up a 15- or 25-pound turkey in the grocery store (or a bag of soil at the nursery). Then carry it around for a few minutes. Did you find it tough to do? Extra pounds take a toll, don’t they? But weight gain is often such a gradual process that you might not even realize it’s happening.

Sadly, more and more people are dying from weight-related health problems. This includes high blood pressure, cardiovascular disease, cancer, and other conditions. In 2015, 40 percent of 4 million deaths linked to weight were in people who weren’t even considered obese, just overweight. And for those who gain more, the risks are even greater. For example, 44 extra pounds in midlife increases your risk of type 2 diabetes by 10 times. There’s an emotional toll as well. A recent study found that heavy kids faced three times the risk of depression in adulthood.

Okay, enough of the scary statistics. Even small changes can make a big difference. For example, did you know that losing just 7 percent of your body weight can cut your risk of diabetes by 60 percent?

So what can you do? As I’m sure you’re aware, there’s no shortage of weight-loss tips out there. Here are a few backed by recent research:

• Weigh yourself regularly, especially during times of life transition, such as pregnancy or marriage. See the number going up? Nip that trend in the bud before it gets even harder to do.
• Down water instead of other drinks. Following 16,000 adults, researchers found that drinking a glass of water instead of a beer every day reduced the risk of obesity by 20 percent. Substituting water for sugar-sweetened drinks lowered the risk by 15 percent.
• Be wary of artificially sweetened drinks, though. Among 1,000 subjects in seven clinical trials, aspartame, saccharin, and sucralose showed no major weight-loss benefits. In fact, data from 30 observational studies involving 400,000 people showed a link between artificial sweeteners and obesity. These kinds of studies, however, can’t prove a cause-and-effect relationship.
• “Keep on walking, keep on walking,” to paraphrase Dory from Finding Nemo. A global study looked at “activity gaps” and found that waistlines have widened in places where walking rates have declined. The great thing about this activity is that nearly everyone can do it. And it doesn’t cost much, just the price of a good pair of shoes. On your walks, you can also try a few quick bursts of fast walking or running to burn extra calories.
• Get enough sleep. This link might be something you don’t think much about. But studies have shown a lack of sleep may contribute to obesity.

Of course, it goes without saying that you need to focus on healthy food choices, too. Eat more vegetables, fruits, lean meats, fish, and nonfat dairy products. And don’t tempt fate. Keep sugary, starchy foods out of your house, if you can.

If lifestyle changes aren’t quite enough to be effective, your doctor may prescribe a medication or other measures. Ask one of our pharmacists if you have any questions!

Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice.  You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.

“You don’t know what you got till it’s gone.” Depending upon your age, these words may recall the lyrics of a 1970s folk song by Joni Mitchell. But you might want to listen up and consider these words another kind of warning—especially if you’re a man.

More people with hearing loss. Today, twice as many people have hearing loss as in the 1980s. And sadly the trend isn’t improving. A recent report predicted that the number of U.S. adults with hearing loss will rise to nearly a quarter of the population in the next 40 years. Perhaps we’ve adapted just a bit too well to all the noise in our environment—from rock shows and subways to motorcycles and kids’ toys.

The story is even more sobering for men. That’s because hearing loss may be more common and severe in men than in women. One likely reason is that more men than women are exposed to sustained loud noises.

Links to other health issues. Increasingly, researchers are seeing links between hearing loss and other health issues—problems that often affect men. These include sleep apnea, diabetes, cardiovascular disease, depression, and dementia. Consider this:

• Sleep apnea is strongly linked to hearing loss at both high and low frequencies.
• The inner ear is so sensitive to blood flow that it could be the “canary in the coal mine” for cardiovascular disease. In other words, blood vessel blockages might show up here first.
• Hearing loss is twice as common in people with diabetes.
• Research also shows a link between hearing loss and dementia.
• In people with both depression and hearing loss, use of hearing aids reduces symptoms of depression.

Protect your hearing. You may have already experienced some hearing loss. But that doesn’t mean you can’t protect what’s left. Start here:

• Get earplugs for loud events—and wear them! Even the simple foam plugs you can buy in our store can help protect your ears.
• Let’s talk painkillers. A study in men found that taking painkillers like aspirin, nonsteroidal anti-inflammatories (NSAIDs), or acetaminophen only two times a week significantly increased the risk of hearing loss. These drugs may do this by reducing blood flow to the inner ear. If you’re concerned, let’s discuss this.
• Consider an iron test. By contrast, iron helps carry blood to the inner ear. That may be why low levels have been linked to hearing problems.
• Check the volume. It’s really tempting to turn up the volume, especially for your favorite tunes. Resist!

Of course, your doctor should first rule out a medical problem that could be causing any hearing loss. Then, let me know if you would like any guidance about specialists who can help evaluate your hearing or help you choose a hearing device. Just remember: these are not your father’s hearing aids. Today’s hearing aids are nearly invisible, can adjust to different environments, and benefit from many high-tech features.

Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice.  You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.

Like a surprise visit from your least favorite relative, aging can bring more than you’d bargained for: a few more wrinkles, a little less stamina, floppy arms, baggy kneecaps…. Sound familiar? Worse, though, are the big health changes that may accompany aging. Many of these you can’t even see. Here are some tips to point you in a healthier direction.

Where’s the fat? As it turns out, not all fat is created equal. Where you carry your fat can make a big difference, especially as you age. A recent study of women in their seventh decade of life found that being overweight or obese didn’t shorten their lives, unless the weight was carried at their waists. The risk of death was consistently higher in women with waists measuring more than 31.5 inches. However, there was an exception: Compared with white or black women, Latinas had lower death rates at any waist measurement or body mass index (BMI).

A second study also found that pockets of fat near the heart can be a hazard for women as estrogen levels drop after menopause. For the first time, researchers have shown a link between this type of fat and the risk of calcium build-up in the heart’s blood vessels. Bottom line? As you age, healthy diet and physical exercise are more important than ever to reduce your risk of heart disease.

The new smoking: sitting. When it comes to activity, your cells apparently don’t lie. Each day, do you sit for more than 10 hours and get fewer than 40 minutes of moderate-to-vigorous physical activity? If so, your cells might be eight years older than your actual age! That’s what a recent research study found when assessing nearly 1,500 women, aged 64 to 95. A second small study of 70 women also found that walking briskly at least 150 minutes a week can improve weight, blood pressure, and cholesterol levels in as little as 10 weeks. Moral of the story? Enjoy that retirement, but keep moving!

Medications for older women. As you age, you’re more likely to take medication. And, in general, women are more likely to take more drugs than men. Over age 65, 9 in 10 take at least one drug a week and more than four in 10 take at least five different drugs a week. Twelve percent take 10 or more drugs per week.

But as you age, your body changes. It contains less water and more fat, which changes how your body processes medication. Also, your kidneys and liver may be less able to rid your body of drugs.

What does this all mean for you? It means taking medications over age 65 is more likely to cause side effects and drug interactions. And that means that our teamwork is more important than ever. Let’s stay in touch to be sure you are on the right type and dose of medications.

Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice.  You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.