The importance of getting enough quality sleep cannot be overstated. It may be just as important as diet and exercise, if not more. Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance. In addition to all of this, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults.
Do you have trouble sleeping at night? Here’s a tip: Avoid Bright Lights Before Bed! When we’re exposed to bright lights in the evening, this disrupts production of the hormone melatonin. An interesting “hack” is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening. This allows melatonin to be produced as if it were completely dark, helping you sleep better.
Cayman Pharmacy Group
Taking Care of Your Health!
Drinking enough water can have numerous benefits. One important factor is that it can help boost the number of calories you burn. According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 litres (67 oz) of water per day. The best time to drink water is half an hour before meals. One study showed that half a litre of water, 30 minutes before each meal, increased weight loss by 44%.
Avoid that sugary drink – sugary drinks are the most fattening things you can put into your body. This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods. For this reason, when you drink soda, you end up eating more total calories. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems.
Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar. Simply put…just drink more water!
Cayman Pharmacy Group
Taking Care of Your Health!
If dealing with multiple medications is a daily challenge for you or a loved one, you’re not alone. Nearly 40 percent of older adults take five or more prescription drugs. These strategies can make managing multiple medications easier, and safer.
Fill your prescriptions at one pharmacy.
This makes getting prescription refills simpler – so you’re more likely to take medications as directed. It also helps your pharmacist protect you from drug interactions. Jessica Merrey, PharmD, Clinical Pharmacy Specialist at The Johns Hopkins Hospital and Certified Geriatric Pharmacist explains: “The risk for side effects and drug interactions rises with each additional medication you take. Using one pharmacy keeps your medication records in one place, so the pharmacist can evaluate your risk and work with your doctor to avoid potential problems.”
Use a pill dispenser or other reminder system.
“A pill box with compartments for each day of the week – and for morning, noon and night if you take medications several times a day – lets you know at a glance whether you’ve taken your medicines yet,” Merrey says. “Your pharmacist may be able to fill your pill dispenser for you.”
You can also keep a medication schedule to remind you what to take, and when. (Post it on your refrigerator or inside a kitchen cabinet door.) “Make taking your medications part of your daily routine. Try setting a timer on your phone, watch or alarm clock,” suggests Merrey. “You might always take them after you brush your teeth in the morning, for example.”
Get prescriptions refilled early.
Running out could allow health conditions to worsen. Check expiration dates frequently and discard any medicines that are out of date. Your pharmacist may even be able to help you get multiple medications on the same refill schedule so that you can make fewer trips to the drugstore.
Make a list—and update it regularly.
Keep a list of the medications you take – with the name of the drug, the dose, how often you take it and why. Put a copy in your medical files at home, carry one in your wallet to show your doctor, and give a copy to a loved one or friend in case you have a medical emergency. “Don’t assume all of your health care providers know about all of your medications,” Merrey says. “A list is essential. It can also help your doctor look for the sources of any side effects or interactions you may be having.”
Get a yearly “brown bag” review.
Toss everything you take (prescriptions, over-the-counter remedies and supplements) into a bag and take it to your annual check-up for a review. “With age, the body absorbs and breaks down medications differently. Your doctor may change the dose of something you’ve used for a long time,” she says.
If you have any other questions or concerns about your medication, speak to your physician, or stop by one of our three locations and speak to one of our Pharmacists. Remember: we are here to help you!
You’ll be amazed at the benefits from this quick and easy routine.
From helping you lose weight and de-stress to lowering your blood pressure and reducing your risk of many chronic diseases—going for regular walks is one of the best and easiest things you can do for your health, says Melina B. Jampolis, MD, author of the new book The Doctor on Demand Diet. “Walking is the number one exercise I recommend to most of my patients because it is very easy to do, requires nothing but a pair of tennis shoes, and has tremendous mental and physical benefits,” she says.
Here’s what you can expect when you start walking for just 30 minutes every day, most days of the week.
1. Your mood will improve.
You know how sometimes it takes a glass of wine or a square (or three) of dark chocolate to blunt the edge of a rough day? Well, going for a walk is a zero-calorie strategy with the same benefits, says Jampolis. “Research shows that regular walking actually modifies your nervous system so much that you’ll experience a decrease in anger and hostility,” she says. What’s more, when you make your walks social—you stride with, say, your partner, a neighbour, or a good friend—that interaction helps you feel connected, says Jampolis, which boosts mood.
2. Your creative juices will start flowing.
Whether you’re feeling stuck at work or you’ve been searching for a solution to a tricky problem, research shows it’s a good idea to get moving: According to a 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition, going for a walk can spark creativity. “Researchers administered creative-thinking tests to subjects while seated and while walking and found that the walkers thought more creatively than the sitters,” says Jampolis.
3. Your jeans will get a little looser.
This one may seem obvious, but it’s certainly a happy benefit for those who start walking regularly, says Jampolis. “As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn’t moving much,” she says. “That’s because regular walking can help improve your body’s response to insulin, which can help reduce belly fat.” Ariel Iasevoli, a personal trainer at Crunch gyms in New York City, adds that walking every day is one of the most effective low-impact ways to mobilize fat and positively alter body composition. “Daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older,” says Iasevoli.
4. You’ll slash your risk of chronic disease.
The statistics are impressive: The American Diabetes Association says walking lowers your blood sugar levels and your overall risk for diabetes. Researchers at the University of Boulder Colorado and the University of Tennessee found that regular walking lowered blood pressure by as much as 11 points and may reduce the risk of stroke by 20% to 40%. One of the most cited studies on walking and health, published in the New England Journal of Medicinein 2002, found that those who walked enough to meet physical activity guidelines (30 or more minutes of moderate activity on 5 or more days per week) had a 30% lower risk of cardiovascular disease, compared with those who did not walk regularly.
5. You’ll keep your legs looking great.
As we age, our risk of unsightly varicose veins increases—it’s just not fair. However, walking is a proven way to prevent those unsightly lines from developing, says Luis Navarro, MD, founder, and director of The Vein Treatment Center in New York City. “The venous system includes a circulatory section known as ‘the second heart,’ which is formed by muscles, veins, and valves located in our calf and foot,” he explains. “This system works to push blood back up to the heart and lungs—and walking strengthens this secondary circulatory system by strengthening and preserving leg muscle, which boosts healthy blood flow.” If you already suffer from varicose veins, daily walking can help ease related swelling and restlessness in your legs, says Navarro. “Also, if you are genetically predisposed to have varicose and/or spider veins, walking daily can help delay the onset.”
6. You’ll start to get more “regular.”
If you currently praise coffee for keeping your digestive system going strong, get ready to start thanking your morning walk instead. That’s because a regular walking routine can greatly improve gastric mobility, says Tara Alaichamy, DPT, a physical therapist at Cancer Treatment Centers of America. “One of the very first things an abdominal surgery patient is required to do is to walk because it utilizes core and abdominal muscles, encouraging movement in our GI system,” she says.
7. Your other goals will start to seem more reachable.
When you become a regular walker, you will have established a regular routine—and when you have a routine, you are more likely to continue with the activity and take on new healthy behaviours. “I firmly believe that walking regularly can help you to accomplish other goals you set your mind to,” says Kim Evans, a personal trainer, and daily walker.
It’s important for each of us to take the time to take care of ourselves – physically, mentally, and emotionally. Walking 30 minutes a day is a great way to take care of yourself. It doesn’t have to be a gruelling experience – here are some tips to enjoy your daily walks:
- Don’t Cling To the Gym: You don’t like the gym…no problem! Walk around your neighbourhood, walk to work, walk to the store, just walk!
- Walking Partner: Take a friend or family member with you – chances are, you will enjoy spending time together, and forget that you’re exercising.
- Listen to some Music: Listen to some music while you walk, something that motivates you if you’re walking in the morning, or something that helps you to de-stress if you’re walking in the evening. Music helps make any ‘chore’ more enjoyable.
- Audio Books: Don’t like listening to music while walking? Well, how about a great audio book? Catch up on all that ‘reading’ and self-improvement that you’ve been putting off – all while walking.
- Change It Up: Do you get bored easily… then change it up! Don’t cling to your treadmill – go walking in different areas. Go for a drive and find another location to walk each evening. Walk at the beach, go for a hike, walk at the track, then go walk at another beach, and another, and another! Take advantage of our amazing beaches in Cayman.
- Enjoy the Scenery: Finish up your evening beach walk by watching the sun set.
Summer is here, the time where everyone wants to hit the beach, have fun swimming, play volleyball, party, and hang out with friends and family. It’s the time where most people want to stay fit and keep or achieve a “summer body”.
Nevertheless, there’s just too much sugary and junky temptations so what does it really take to stay healthy as summer is coming up? Here are a few tips to help you stay fit for the upcoming summer.
Drinking water is very important because your body depends on water to carry out a lot of things including helping your cells and tissues to work properly, lubricate your joints, regulate your body temperature, and keep your skin hydrated. Its no doubt that you’ll at some point be in the sun and keeping your skin well-hydrated makes it more resistant to sun burns. You can have fun, stay fit and stay hydrated!
Hit the gym, play some sports, or go for a jog. There’s so many ways that you can stay active don’t just sit at home doing nothing, get up and go out, get active. Being active will continuously push your body to be better and can have present and long-term benefits, just staying active can improve the quality of not only your summer but your life. Exercising will boost your energy and makes your body work more efficiently so that you can tackle summer head on!
Eating healthy is essential to developing and keeping your body in good shape, by mixing eating healthy and being active you can maintain a healthy weight and fit body for the summer. By eating healthy stuff like fruits and vegetables your body maintains its strength so that you can have fun in the summer!
Sleeping is very important to staying healthy and fit, sleep is the time where your body gets to repair itself including repairing tissues and blood vessels, in addition to growing muscle. Lack of sleep can affect how you function during the day, your appetite and immune system so overall make sure to get that rest.
Protect yourself from the sun
Make sure to wear sunglasses, hats, and sunscreen to prevent sunburns, which are not just painful but also bad for your health.
You have been working hard and it’s time for you to slow the pace a little and enjoy the season and allow your body to rest.
Above all, it is the time to give yourself the opportunity to relish in the season all while maintaining your health and fitness.
A few months ago we discussed the importance of drinking water. Following up on the importance of water and staying hydrated it is equally as important to not become overhydrated. Yes – it’s possible to drink too much water.
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Earth Day serves as an important reminder of our responsibility to our planet, but the occasion also presents health care providers with the opportunity to better understand how environmental issues can impact patient health. As Earth Day approaches it’s a great time to rethink how you can reduce, reuse and recycle at the pharmacy and in your everyday lives. Here are a few quick switches to consider for not just earth day but every day:
- E-prescriptions: Order your prescription online and we’ll have it ready for pick up. You can ask your doctor to email them to us as well – cutting down on the use of paper.
- Avoid plastic bags: Bring in a reusable bag to carry your items.
- Walk or Ride: If you live nearby then walk on over or ride a bike and save the environment from some fuel emissions.
- Recycle what you buy: many of the products you buy can be stripped down to recyclable parts such as plastic, paper, aluminum or cardboard. Divide them and put them in the recycling bins found around our island such as the Camana Bay Recycling Centre and all supermarkets. A full list of recycling locations can be found here.
- Reusable mugs and bottles: Check out the gift section for some great travel mugs and tumblers and use them when you go to buy coffee – or even better – when you up that water intake!
- Supporting local companies that use local products such as Couxcoux Cayman, found on our pharmacy shelves, that uses locally sourced coconuts for their products. Buying from local vendors for food and handmade products reduces the impact of shipping from the packaging as well as fuel emissions.
St. Patricks’ Day is known for green beer, leprechauns and pots of gold but why not take an even more green approach to celebrating. There are many options that don’t involve processed foods and alcoholic beverages that my raise your blood pressure. Try one of these healthier substitutes for the traditional St. Patrick’s Day festivities. read more →
Designer bottles are everywhere. They have catchy sayings, are eco-friendly and have cool features to keep your water cold for longer. But are you drinking enough? Everyone has heard the ‘8 glasses a day’ rule. There is more to it than just the number of glasses you drink because mom says so. read more →
The holiday season can be a really tough time to stay on top of your exercise routine. It’s cold out, and there are fun places to go and friends to see. Plus, managing your already-busy schedule can get tricky as you try to fit in holiday shopping, parties and family visits.
But considering the amount of rich and sugary food that are so common around this time of year — cookies, candies, eggnog, you name it — it’s especially important to keep moving. Here are some things I recommend this time of year to keep you going, even when all you want to do is curl up with more hot chocolate:
- Look for every opportunity to squeeze exercise in
You may feel like you don’t have time to manage your normal workout routine in between travel, shopping, family visits and friends’ parties. But you don’t necessarily need to carve out a full 30 minutes every day. Instead, take any spare moment as a chance to squeeze in a few crunches or planks. Take an extra lap around the mall on your next shopping trip, or walk home from a party with your friends instead of taking a cab. Even if you can only get a 10 minute brisk walk in twice a day, that’s better than nothing!
- Fire yourself up
This is something that I do to get me excited and motivated for the day ahead. It’s really simple — I make a checklist in the morning of the 10 things I want to accomplish that day. It’s amazing how gratifying it is to check tasks off that list as you get things done. Make your workout part of that list and don’t let yourself end the day without marking off that box.
- Follow through
Recruit others to help you stay accountable. Talk with a friend or your partner about your holiday fitness goals, and have them help you stay on track. Maybe you’ll get a workout buddy in the process, or just someone to text you reminders and motivation. Knowing that there’s someone else out there keeping tabs on your progress may spur you to keep up!