Could a Plant-Based Diet Help Control Your Cholesterol?

The verdict is in: There is a strong link between eating a plant-based diet and lower cholesterol, a type of fat in your blood. In 2017, researchers reviewed nearly 50 dietary studies. They found that eating plant-based diets could greatly lower total cholesterol. Excluding meat, poultry, and fish, as well as egg and dairy products, vegan diets were the most effective.

In the studies, vegetarians fared better than people who simply cut back on calories and ate a variety of foods that were low in fat. They also did better at lowering cholesterol than those on a conventional diabetes diet.

What’s the secret “sauce” of a plant-based diet? The study authors suspect that many factors may come into play. For example, those who eat plant-based diets often weigh less. They also tend to eat less saturated fat and more foods rich in substances known to reduce cholesterol, such as fiber and plant sterols. In addition, foods from soybeans – a plant-based source of protein – may help lower “bad” cholesterol, or low-density lipoprotein (LDL).

Plant sterols. Plants contain sterols, which compete with dietary cholesterol for absorption by your intestines. So that helps lower blood cholesterol levels. They don’t seem to change levels of triglycerides or “good” cholesterol, known as high-density lipoprotein (HDL), however.
In addition to eating more plant-based foods, you can try foods supplemented with plant sterols, such as margarine or orange juice. Adding just two grams each day can lower LDL by up to 15 percent.

Soluble fiber. This is a type of fiber that attracts water and turns to gel during digestion. Just five to 10 grams of soluble fiber each day can decrease your LDL. Oatmeal is a well-known example of a food high in soluble fiber. It has about 3-4 grams per serving. Here are other examples:
• Apples
• Brussels sprouts
• Pears
• Barley
• Nuts
• Seeds
• Beans
• Lentils
• Peas
• Flax seeds
A special note about nuts: They not only are packed in fiber, but also plant sterols, unsaturated fats, and omega-3 fatty acids – all great for your heart. Just be careful you don’t overdo. They’re also very high in calories. So make it a small handful, not a bagful!

Substitutions. Not all fats are created equal – even if they come from plants. For example, coconut oil may be popular and plant-based, but it is high in saturated fat. By limiting saturated fats to less than seven percent of your total daily calories, you can reduce your LDL by up to 10 percent. Instead, choose olive oil and foods high in monounsaturated fatty acids, such as avocados, which you can add to salads and sandwiches. And instead of dipping high-fat corn chips into your guacamole, try veggies instead.

Want to learn more? Our pharmacists are here to help. Not quite ready to become a vegetarian? That’s okay. Just by adding more plants to your diet you can lower your cholesterol and boost your health. And that’s a pretty sweet deal – even without the chocolate cake.

Flu season usually starts in October, and that may feel like a long way off. But why not get prepared? Plus, be honest – how many times have you made it halfway through flu season without managing to get your flu shot?

Here’s a little tip sheet. Learn how to lower your risk of getting the flu, which affects 1 to 2 out of 10 Americans each year—some seriously. And review the checklist below to make sure you have supplies on hand, just in case you do get sick.

Prevent the Spread
Follow these tips to help prevent the spread of flu. When appropriate, teach children these tips as well.

1. Get vaccinated for seasonal flu in September or whenever the vaccine becomes available. The Centers for Disease Control and Prevention (CDC) recommends a flu vaccine for everyone 6 months and older.
2. Whenever possible, stay away from people who are sick.
3. Cover your mouth and nose with a tissue when sneezing or coughing, and then throw it away. If you don’t have a tissue, cough or sneeze into your sleeve.
4. Wash hands regularly with soap and water, especially after coughing or sneezing. You can also use an alcohol-based hand rub.
5. Using a household disinfectant, regularly wipe down surfaces you touch often – doorknobs, counters, telephones, and remotes, for example.
6. If you get sick, stay home for at least 24 hours after your fever or signs of fever end.
7. Know your company’s policy for sick days, and make sure you have a bank of days you can depend upon. Also have a backup plan for childcare.
8. If you can, keep the sick person in a separate room. Have games, coloring books, or movies on hand for entertainment in the sick ward!

Stock Up on Supplies

No time like the present! (And it’s not much fun to make a run to the drug store when you’re sick, is it?) Here’s what you can do to prepare:

1. Check your medicine cabinet. Do you have a pain reliever, fever reducer, decongestant, lozenges, and cough syrup on hand? Double check expiration dates and review doses for the different members of your family.
2. If you take a prescription medication or have a chronic illness, make sure you have the medicines you need.
3. Make sure your thermometer and humidifier are in working order.
4. Also, buy a few extra boxes of tissues, hand sanitizer, and paper towels. When flu season starts, put a bottle of hand sanitizer with 60% alcohol in every room.
5. Freeze some leftovers or purchase some easy-to-make and easy-to-digest foods. Don’t forget to include lots of fluids – so important for a speedier recovery.
6. And what about Fido or Bella? Don’t let pet food or cat litter run out.

What happens when your kid doesn’t get enough sleep? Does he turn into Oscar the Grouch? Not a surprise, really. But moodiness isn’t the only downside of a lack of shuteye.

Sleep is critical for mental and physical development. In fact, a lack of sleep can lead to serious health problems such as high blood pressure, injuries, diabetes, and obesity in kids, as well as depression in teens (and adults).

Sleep guidelines for kids. About a year ago, the American Academy of Pediatrics came out with new sleep guidelines for kids. In case you missed it, here’s what they now recommend:

• Infants 4 to 12 months: 12 to 16 hours (including naps)
• Kids 1 to 2 years: 11 to 14 hours (including naps)
• Kids 3 to 5 years: 10 to 13 hours (including naps)
• Kids 6 to 12 years: 9 to 12 hours
• Teens: 8 to 10 hours

Guidelines are more challenging to devise for infants younger than four months. That’s because there is so much variation among young infants as they begin to develop regular sleep-wake cycles.

Signs of sleeplessness. How can you tell if your child isn’t getting enough sleep? Here are some telltale signs. Your child may:

• Have trouble waking up and getting moving within 15 minutes.
• Sleep at least two hours longer during weekends or vacations than during the school week.
• Fall asleep during short car trips or at school.
• Have trouble remembering, paying attention, and learning.
• Be irritable or hyperactive.

About that hyperactivity—that’s counterintuitive and can really throw parents. When you’re tired, you probably slow down. But kids can really wind up when they haven’t gotten enough sleep, and will resist going bedtime, even if they’re bone-tired. This sign can look a lot like attention deficit-hyperactivity disorder.

What you can do. Yes, I know: Getting kids to bed at night is easier said than done. But it’s worth the effort, because quality sleep is not a luxury. You can make a difference in a number of ways.

For example, help your child learn how to prioritize and focus on the activities he or she really enjoys—maybe not three sports all at the same time! Limit your child’s access to caffeine—remember it’s in chocolate, too. Make sure the bedroom is cool and dark. Set a regular, relaxing nighttime routine. Most important, keep TV and computers out of the bedroom, and turn off all screens at least 30 minutes before bedtime. Whether it comes from a bulb or a smartphone, light promotes wakefulness.

If your child isn’t getting enough sleep, it’s also important to rule out a sleep disorder or other medical condition. Snoring can be a sign of sleep apnea in kids, not just in adults. Our pharmacist will be glad to talk over your concerns or maybe its time to make an appointment with the pediatrician.

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.

 

 

Melanoma: Prevention and Detection Can Be Lifesavers
Because it can spread quickly, melanoma is the most serious type of skin cancer. It can be deadly, but it doesn’t have to be. You can take steps to protect yourself and detect this skin cancer before it makes its move

    Protect your skin. Sunscreen is an equal-opportunity provider. It doesn’t matter the color of your skin, it doesn’t matter how easily you tan. You still need it to protect yourself. In our pharmacies, you can find a wide array of sunscreens. Each carries a sun protection factor (SPF). The higher the SPF, the more you are protected from skin damage and skin cancer. Also look for a broad-spectrum sunscreen. That’s one that protects against both ultraviolet A and ultraviolet B—rays that can increase your chances of skin cancer. If you have questions about any of this, be sure to check in with our pharmacist

    Know the signs. Here’s an easy way to remember what to look for—the ABCDEs of melanoma:
• Asymmetry. One-half the mole is different from the other half.
• Border. The edges are poorly defined, irregular, or scalloped.
• Color. The color varies from one area to another. It might be white, red, or blue. Or it might have shades of tan, brown, or black.
• Diameter. When first diagnosed, melanoma is often larger than the size of a pencil eraser.
• Evolving. Moles or skin lesions often look different from other moles. Or they may be changing in size, shape, or color.

Skin cancer may show up in other ways too: You might have a slowly growing thick patch of skin that looks like a scar. You might have spots that are bleeding, painful, or itchy. Or you might have a band of dark skin around a toenail or fingernail or a dark streak under a nail.

Do you find it hard to keep track of skin changes like these? Try using the Body Mole Map available at the website of the American Academy of Dermatology.

    Examine your skin. Look for warning signs of melanoma. The point is to check all areas of your body. So you don’t miss any areas, try to check in the same order each time. Look in a mirror and check your front, back, and sides. Check forearms, underarms, palms, legs, and feet. Don’t miss the soles and spaces between your toes. Use a hand mirror to check areas you can’t otherwise see, like your scalp, the back of your neck, and your buttocks.

Better yet? Have your spouse or partner get trained in spotting skin cancer. A recent study showed how effective this can be. This approach could be even more important for those at highest risk. That includes people with many moles or a previous history or family history of melanoma.

    See your doctor. If you have any of signs of melanoma or other skin cancer, do not wait. See a dermatologist right away. This special skin doctor is best trained in diagnosing skin cancer. Remember: At some point in their lives, one in five Americans will develop skin cancer. Seem like the odds are stacked against you? Not necessarily. If you catch it early, skin cancer—even melanoma—is very treatable.

Lasting three months or longer, a chronic condition affects half of all adults in the U.S. By 2020, about 157 million Americans will have a chronic condition. Half will grapple with more than one.

Pain, fatigue, and a wide array of other symptoms…. medication management…. multiple doctor appointments…. uncertainty about the future…. A chronic condition can really take a toll, and even change how you see yourself. If you have a chronic condition, learn what you can do to regain a sense of control over your life, so you can live it to the fullest.

 Experiment with stress busters. Find ways to decrease your stress levels:

• Listen to relaxing music.
• Take a walk in nature.
• Call a friend.
• Sign up for an art class.
• Try meditation or qigong.
• Sit quietly in a garden. Take in the beauty of the flowers, birds, and bees.

 Go easy on yourself. Are you feeling overwhelmed? Do you find yourself more sad, angry, or fearful than in the past? Feelings like these are common with a chronic illness. Managing a chronic illness may take a lot of energy, focus, and time. And you may face new limits on what you can do or be really worried about your future or that of your family.

Give yourself time to adjust to a new diagnosis and lifestyle. Set realistic goals and let go of activities you don’t need to do. At the same time, know that facing your diagnosis head on is better than pretending it never happened.

Watch for signs of depression. Temporary sadness is expected. But if symptoms like these last more than a couple of weeks, you may have depression and need professional help:

• Feeling worthless, hopeless, guilty, or empty
• Not enjoying activities you did in the past
• Having trouble focusing, remembering details, or making decisions
• Trouble sleeping or sleeping more than usual
• Thoughts of death or suicide

 Seek support. You don’t have to do this alone. Even if it’s hard for you to get out and about, there are still resources you can take advantage of.

• Find health care providers who are knowledgeable about your condition and also empathetic!
• See a therapist, especially if you may be depressed. Research suggests that depression combined with a chronic illness can magnify the symptoms of both illnesses. So treatment is more important than ever.
• Find support and information online or in your community. Places to start are the library, social networks, national organizations, and local hospitals. You may be able to connect with others online who have the same condition as you. This may be especially helpful when you feel too ill to go out.

Know that you can also come to any of our pharmacists for support. Of course, we can advise you best about your medications. But we may also be able to point you to other resources. Just remember: We’re here with you for the long haul.