Wellness Corner Archives

DECEMBER 2019: Healthy Blood Pressure

11/28/2019

With the holidays, many people experience an increase in their blood pressure while dealing with an overloaded schedule and rushing around. Aside from the recommended ways to decrease blood pressure, such as exercising regularly, weight loss, quitting smoking, decreasing stress, cutting back on processed foods, salt, caffeine and alcohol, the foods you eat throughout the day and during meals can play an important role in helping to keep your blood pressure in check.

Foods that can help with lowering blood pressure

Broccoli, bananas, white beans, tilapia, kiwifruit, peaches, apricots, oranges, nectarines, red bell pepper, sweet potato, quinoa, avocado, and leafy greens are high in potassium. The potassium helps lower blood pressure by helping the kidneys remove more sodium. Some examples of leafy greens are spinach, romaine lettuce, beet greens, collard greens, kale, arugula, turnip greens, and swiss chard. Use these foods in salads, smoothies, soups, or side dishes.

Dark chocolate and berries have flavonoids. Flavonoids have been shown to lower risk of cardiovascular disease, particularly hypertension. Try adding blueberries, strawberries, or raspberries to cereal, yogurt, granola, or make a healthy dessert with them.

Yogurt is a good source of calcium, magnesium, and potassium. Use yogurt to make desserts with fresh berries and dark chocolate, salad dressings, or use in sauces.

Oatmeal is high in fiber which helps lower blood pressure. Use to make a hot breakfast or overnight oats with berries and nuts.

Red beets are high in nitric oxide, which helps open the blood vessels. This in turn lowers the blood pressure. Roast them and add them to stew, stir-fries, salads, smoothies, or make baked chips. Garlic can also increase the amount of nitric oxide in the body, use garlic to make salad dressings or to season food.

Olive oil contains polyphenols that help fight inflammation helping reduce blood pressure. Use as a salad dressing, dipping oils for bread, or an alternative for canola oil.

Salmon or fish high in Omega-3 and flaxseed can help lower blood pressure, inflammation, and triglycerides.

Unsalted pistachios decrease blood vessel tightening and heart rate causing a decrease in blood pressure. Eat them by themselves for a snack, add them to salads, or make pesto sauces.

Pomegranates have been shown to lower blood pressure. Sprinkle on salads or try pomegranate juice and add it to smoothies.

Sources: Healthline.com, Prevention.com, WebMD.com, and Mayo Clinic.com

About Shima: Shima graduated from the University of Arkansas with a BS in Microbiology in 1997 and worked at the University of Arkansas for Medical Sciences with the Infectious Disease Department on clinical trials for over 4 years. She then pursued a career change and graduated with her Doctorate degree from St. Louis College of Pharmacy in 2007. During her years enrolled in pharmacy school she worked part-time at St. Louis University, where she helped design a laboratory protocol for the BCG Vaccine Study, which received full funding in 2011.

Shima joined Sinks and Medley Pharmacy in September of 2014 as a pharmacist. She continually strives to focus on improving outcomes and raising the quality of life for patients with all types of medical ailments and conditions.

NOVEMBER 2019: Lowering Your Cholesterol

10/31/2019

9 tips to naturally lower your cholesterol:

If you have high cholesterol, you might be wondering where to start and what changes to make in your diet and lifestyle. Here are a few helpful tips to help you lower your “bad” LDL and total cholesterol and raise the “good” HDL cholesterol.

1. Avoid trans fats, also known as trans unsaturated fatty acid, which rise overall cholesterol levels. Trans fats are margarine, vegetable shortening, partially hydrogenated vegetable oils and soybean oils, and are found in fried foods, baked foods, and in many processed and prepackaged foods. Make sure to check the ingredients on any prepackaged food.

2. Try reducing saturated fats such as red meat, chicken with skin on, pork, butter, cooking oils such as palm oil and coconut oil, cheese and other dairy products. Saturated fats can increase LDL cholesterol. You might be wondering what foods you can eat.

3. Start incorporating foods that are high in omega-3 fatty acids in your diet such as salmon, deep sea tuna, trout, mackerel, herring, walnuts and flaxseeds. Omega-3 helps reduce LDL cholesterol and decrease the risk of heart disease.

4. Consume foods rich in monounsaturated fats such as avocados, tree nuts such as walnuts and almonds. Keep in mind to look at the ingredients and pay attention to what the nuts were roasted in. Better to eat them non roasted. Try using olive oil, sesame, and sunflower oils to cook with. Monounsaturated fats help reduce LDL and increase HDL.

5. Increasing soluble fiber in your diet can reduce the absorption of cholesterol into the bloodstream. Gradually increase soluble fiber over time to decrease constipation, bloating, and stomach pain. Good sources of soluble fiber are found in vegetables, fruits, whole grains such as oatmeal and brown rice, legumes, and beans.

6. Exercising regularly can lower the bad cholesterol and increase the good cholesterol. Get your doctor’s approval before starting any physical activity. The Department of Health and Human Services recommends adults get at least 150 to 300 minutes of moderate exercise, or 75 to 150 minutes of vigorous aerobic activity per week. Start with trying to incorporate regular exercise into your life by walking, hiking, jogging, swimming, cycling, playing a favorite sport, or resistance training with light weights.

7. Smoking can raise LDL and lower HDL. Once the smoking has stopped the HDL cholesterol level can improve.

8. When used in moderation alcohol can help increase HDL. The benefits are not strong enough to recommend alcohol for anyone who does not already drink. For healthy adults, one drink a day for women of all ages and men older than 65 years, and for men 65 years and younger up to two drinks a day.

9. Supplements such as coenzyme Q10, fish oil with omega-3 DHA and EPA, and psyllium have evidence to improve cholesterol levels.

Sources: Healthline, WebMD, MedicalNewsToday, and Mayo Clinic

OCTOBER 2019: American Pharmacists Month

10/01/2019

Did you know that October is American Pharmacists Month? This is the month that celebrates the importance of pharmacists and recognizes the impact pharmacists have in the health care system and patient care. Pharmacists are easy to reach and ready to help without an appointment and their advice is free. According to NACDS (National Association of Chain Drug Stores), research showed roughly 9 out of 10 Americans live within 5 miles of a community pharmacy and in metropolitan areas the average distance is 1.83 miles. By being accessible, pharmacists are able to build relationships with patients.

In addition to the accessibility, pharmacists are considered to be one of the most highly trusted professionals. Pharmacists enjoy interacting with patients and help provide them with tools or advice to best achieve their goals and success. Pharmacists are compassionate, caring individuals that play an important part in their communities and patients lives. Pharmacists pride themselves in the lifetime of service to others and provide the best possible patient care and experience.

Reasons why pharmacists are trusted healthcare professionals:

Pharmacists dispense medications with a provider’s orders following federal and state regulations.
Pharmacists manage and monitor medications including allergies, drug interactions, contradictions, adverse reactions, and ensure that the medication is safe before dispensing to a patient.
Pharmacists advise and answer any of the patients questions regarding their medications.
Pharmacists answer health related question regarding prescription medications including over the counter medications, vitamins and supplements.
Pharmacists answer questions regarding prescription insurance drug coverage.
Pharmacists assure the effectiveness and safety of prescribed medication.
Pharmacists provide information and guidance to physicians, insurance companies, and other health care professionals regarding medications.
Pharmacists prepare and oversee production and preparation of medications, including compounds, and diabetic shoes.
Pharmacist administer immunizations and injectable medications.
Pharmacists manage pharmacy and staff.

Pharmacists have much more to offer than the safe distribution of medication. They provide a general wellness in educating patients with medications, vaccinations, life style changes to help patients manage diabetes, high blood pressure, high cholesterol, osteoporosis, asthma & COPD, smoking cessation, reducing stress, increasing regular exercises, healthy diets, and many other health conditions.

In addition, October the 15th is a special day – Pharmacy Technician Day! Behind every great pharmacist is a dedicated team of technicians that provided the best patient care and experience.

Pharmacists are here so you can feel safe and confident about your health.

SEPTEMBER 2019: Healthy Aging

09/02/2019

September is healthy aging month encouraging healthy aging including personal responsibility for ones’s health, physically, socially, mentally, and financially.

Here are a few tips to help you feel and look younger:

1. Get more sleep. The average person needs about 8 hours to help heal and repair the body physically and mentally.

2. Try to stay physically active and strong. Physical activity and strengthening exercises can help keep off excess weight gain and prevent physical injury. Maintaining a healthy weight can decrease risk for serious conditions like heart disease, stroke, diabetes, and cancer.

3. Stay hydrated with water and water rich foods such as fresh fruits and vegetables to help your skin look young. Try drinking less caffeine beverages and alcohol to help your body stay hydrated.

4. Decrease your sugar intake. Some research has shown sugar to contribute to the loss of firm skin and collagen production.

5. Smoking is another aging factor that interferes with carrying nutrients to the skin and speeds up the breakdown of collagen.

6. Take sun damage seriously and wear sunscreen SPF 30 broad-spectrum daily and avoid tanning beds.

7. Use a gentle cleanser for your skin and moisturize with lotions or creams containing vitamin A, C, and E.

8.Eating foods or adding supplements such as Omega 3, Vitamin C, and antioxidants will help the skin stay youthful in the long run.

9. Try to promote relaxation and reduce the stress in your life on a daily basis. Stress can cause physical changes in the body that can increase aging.

10. Stay social with your family and friends who will help you in difficult times to cope with hardship and stress.

11. Increase cognitive training and challenges, such as crossword puzzles or Sudoku. This will keep the mind active while helping improve memory.

12. Increase lutein and zeaxanthin in your diet to help keep your eyes healthy through supplements or diet. Try eating foods that are colorful or green such as spinach, kale, broccoli, winter squash, pumpkin, sweet potatoes, and carrots.

Sources: Readers Digest Magazine, Eat This Not That, Web MD, Very Well Health, Shape.com, and Healthline.com

AUGUST 2019: Melanoma

08/07/2019

With summer peaking, many people might not be aware of the length of time they spend outdoors, or the damage the sun’s rays can be doing to their skin. Melanoma is the most dangerous form of skin cancer. When found early it can be cured. It is important to notice skin changes and get treatment early. Tell a health care provider about them right away. If left untreated or caught at an advanced stage, it can spread to other organs and become difficult to treat.

Melanoma usually appears as a pigmented patch or bump. It may look like a mole that has an irregular appearance. An important tool to use is the “ABCDE” rule to help you recognize the common signs of melanoma.

Asymmetry – the shape of one-half doesn’t match the other side

Border – the edges are irregular, ragged, notched, or blurred

Color – not the same all over and may include shades of brown, tan, or black, sometimes with patches of pink, red, white, or blue

Diameter – being larger than 1/4 inch across, although melanomas can form smaller than this

Evolution – it changes size, shape, and color

UV light is the number one cause of skin cancer.

Some steps you can take to prevent melanoma are as follows:

1. Use a broad spectrum sunscreen SPF 30 or higher, 30 minutes before sun exposure and reapply every few hours.

2. Wear sunglasses with total UV protection and protective clothing and hats.

3. Avoid direct sun at UV peak hours between 10:30 am to 3:30 pm.

4. Seek shade when the sun is at its peak hours.

5. Do not use indoor sunlamps and tanning beds.

6. Check your skin regularly for the ABCDE signs.

Sources: Cleveland clinic.org, American Cancer Society, and Cancer.org