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STOP! Are you prepared for the fall season? We don’t just mean having your coats and boots ready for cold weather – we’re talking about the sniffle season! The fever festivities! The cough-and-wheeze pre-winter blues! 

 

Cook’s Pharmacy has compiled everything you need to know about the flu, COVID-19, and RSV vaccinations ahead of the chilly 2024 season. No need for formal introductions, let’s just dive right in: 

 

The Flu Vaccine 

Health Canada’s National Advisory Committee on Immunization (NACI) recommends that everyone in Canada who is six months of age and older get a flu vaccine. Protect yourself and your loved ones this flu season by keeping up with your vaccinations. 

 

It’s ideal to get your flu shot by Halloween (October 31, 2024) to help ensure you're protected throughout the fall and winter. 

 

It’s perfectly safe to get the vaccine even if you’re pregnant to help protect your baby in their first six months of life before they’re able to get their own flu vaccine. 

 

This year, both trivalent and quadrivalent vaccines are available. A trivalent vaccine protects against three strains of the flu, while a quadrivalent vaccine protects against four. 

 

Lucky for you, Cook’s Pharmacy has your back. Call us or book an appointment online today. 

 

The COVID-19 Vaccine 

As with the flu shot, Health Canada’s NACI recommends that everyone six months of age and older stay up-to-date with their COVID-19 vaccinations. This fall’s doses have been updated to include the most recent COVID-19 strain. 

 

The COVID-19 vaccine can both restore and enhance your protection against the current variants of the virus causing most infections and possible hospitalizations.  

 

This is beneficial not only for you, but the people around you as well. Health Canada adds that vaccination reduces your chances of suffering the effects of “Long COVID”, which can develop during or following infection and last for a long period of time. 

 

You can get your COVID-19 vaccine at the same time as your flu shot or at any other time. Remember, COVID-19 and influenza are two different viruses, so getting one vaccine won't protect you from the other. 

 

Q: I’ve just had COVID-19 in the last few months… when should I update the dose of the vaccine? 

 

A: It’s safe to receive a COVID-19 vaccine after you’ve had COVID-19. Evidence indicates that waiting a period of time after infection with COVID-19 before getting the vaccine can help improve your immune response. 

 

The RSV Vaccination - Infants and Babies 

NACI recommends that all infants entering or born during their first RSV season receive an RSV vaccine. Infants who have an ongoing increased risk (immunocompromised) may also be eligible for vaccination during their second RSV season.  

 

NACI also recommends RSV immunization for adults:  

 

• 75 years of age and older, particularly those at increased risk of severe RSV disease.  

• 60 years of age and older who live in nursing homes or other chronic care facilities.  

• Adults aged 60 to 74 may also consider RSV vaccination after consulting with their healthcare provider.  

 

Pregnant individuals may also consider getting the vaccine to protect their babies.  

 

It's important to consult with your healthcare provider to discuss the best options for you and your family. 

 

How to Prevent Illness During the Fall Season 

To be clear, the best way to reduce your risk of illness is to receive seasonal vaccines each year. However, there are additional preventive actions that can help you prevent illness. 

 

These can be simple things like avoiding people who are actively sick, covering your mouth when you cough, and regularly washing your hands, which helps stop the spread of germs.  

 

This can also include things you may have not considered before - such as taking steps to have cleaner air in your home as well as additional hygiene practices. 

 

Step 1 - Get Vaccinated 

 

Seasonal flu vaccines and keeping up to date with your COVID-19 shots is the most common and effective way to avoid getting sick. There are several options to receive said vaccines, including booking an appointment with your trusted and local pharmacy. 

 

 

 

These extra tips can further guide you on how to protect yourself and your loved ones from illness. 

 

Step 2 - Avoid Close Contact with Others 

 

One of the best ways to avoid getting sick is to keep your distance from those who already are. This may not be easy if someone in your household is sick but having them stay in a designated room or wear a mask can help prevent illness. 

 

If you’re the one who is sick, keep your distance from others to help reduce the spread of said illness. By putting physical distance between you and other people, you can help lower the risk of spreading disease.  

 

Step 3 - Stay at Home When You’re Sick 

 

We understand that work and school are important, but so is your health. If you can, stay home from work, school, and personal errands when you're not feeling well.   

  

Realistically, you should only return to normal activities provided you're not running a fever, and your symptoms have subsided for more than a day. 

 

Provided that these two things are true, you should be safe to resume work, school and errands. However, you can still take additional steps to be safe, such as wearing a mask and/or gloves. See the following link for more information on avoiding spreading respiratory illnesses while you’re sick. 

 

Step 4 - Cover Your Mouth and Nose 

 

When you are experiencing early symptoms, such as coughing or sneezing, it’s vital to keep your mouth and nose covered. It can help prevent you from making others around you sick. 

 

Flu-like viruses are believed to be spread primarily through droplets spread via coughs, sneezing, or even speaking. The best way to prevent this is to wear a mask over your mouth and nose and wash your hands regularly. 

 

When an infected person wears a mask properly, they can reduce the spread of illness to others. Masks can also protect the person wearing it from breathing in infectious particles from other sick individuals around them.  

 

Step 5 - Keep Your Hands Clean 

 

Washing your hands often can help protect you from germs and spreading germs. If you don’t have access to soap and water (the quintessential hand-washing combo) you can use an alcohol-based hand sanitizer. However, washing your hands thoroughly is ideal overall.  

 

This not only prevents you from spreading germs, but it’s also a good practice in general. 

 

 

Step 6 - Don’t Touch Your Eyes, Nose, or Mouth 

 

Germs often spread when someone touches something contaminated with germs and then transfers them by touching their eyes, nose, and mouth. 

 

A study published previously on hand hygiene and the global spread of disease via air travel revealed that if travelers washed their hands at the airport, pandemic transmission could be reduced by up to 69 percent. The same research group previously estimated that only about 20 percent of people at airports have clean hands. 

 

Avoiding touching your eyes, nose, and mouth and keeping your hands clean is essential to avoiding the spread of most diseases, including the flu and COVID-19. 

 

Step 7 - Improve Air Quality 

You can improve the air quality of your home by allowing fresh outside air in, by opening your windows and/or doors. Or you can purify indoor air with an air purifier. Cleaner air = reduced risk of exposure to viruses. This is also a good for your overall mental well-being, as fresh air has been proven to improve mood.  

 

Step 8 - Practice Good Hygiene and Healthy Habits 

 

There are a lot of good habits you can practice to help reduce your likelihood of illnesses: cleaning commonly touched surfaces like countertops, doorknobs, and hand railings regularly can help prevent the spread of certain illnesses. 

 

However, it’s also beneficial to maintain your overall health by getting lots of sleep, exercising, managing your stress levels, drinking plenty of hydrating fluids (water is supreme), and eating plenty of healthy, tasty, nutritious food.  

 

Trust Cook’s Pharmacy When It Comes to Your Health 

You can count on Cook’s Pharmacy, where we know your name and care about your well-being. When you come to Cook’s Pharmacy, you can trust we know your health history and will always go above and beyond to ensure you’re cared for. 

 

Unlike other pharmacies, Cook Pharmacy is not a chain – we’re your friendly neighbourhood pharmaceutical provider! And we offer the best care above anything else. Our mission isn’t just to offer services, but also to provide education to empower you to live a healthier life.  

 

Book an appointment with Cook’s Pharmacy today.

 

 

 

 

There are few topics more personal than talking to someone about their health, especially when it comes to medication. And just like that unique conversation, medications should be tailored to each patient - that’s why we compound prescription medication in necessary cases. 

 

Compounding medications is a process of creating customized prescriptions tailored to the specific needs of each patient. This practice is performed by pharmacists or registered pharmacy technicians. 

 

Compounded prescriptions meet the patients unique need by:  

• Delivering specific strength not commercially available 

• Offering various routes of administration such as liquid, dissolvable/chewable tablets, suppositories 

• Adding flavours to improve adherence 

 

However, approaching a patient to make these suggestions can seem daunting, as addressing someone’s unique health position is a very personal conversation; even if it’s a necessary one. Fortunately, the professionals at Cook’s Pharmacy are here to help. 

 

In this blog, we’ll explain to you how to talk to your patients about compounding prescription medication, the benefits of said medication, and how to maintain patient wellbeing during these conversations. 

 

As a medical or pharmacy professional, it’s essential for you to always speak with your patients about their medication options - especially when it comes to compounding. This process is designed to be very customizable because these prescriptions are tailored to meet the unique needs of each patient. 

 

When it comes to considering compounded medication for your patient, it's essential that you reassure them that they're receiving the best possible care. 
 

Here’s what you need to know about communicating to your patient about compounded medication.  

 

Understanding Compounded Medication 

Research on the benefits and risks of compounding prescription medication can raise a lot of questions; as a professional, you should be prepared to answer a list of questions and concerns ahead of time.  

 

Regardless of the situation, whether it’s imperative or simply a recommendation, you must ensure patient safety is at the forefront. 

 

Here’s a list of examples, including their purpose/applications.  

 

1. Pediatric Medications: Creating flavoured liquid formulations from pills or capsules for children who find commercially available formulation not palatable. 

2. Hormone Replacement Therapy (HRT): Customizing hormones like estrogen or testosterone to match a patient’s specific hormonal needs. 

3. Pain Management Creams: Combining multiple pain-relieving ingredients into a single topical cream or gel for localized treatment. 

4. Allergy-Free Medications: Formulating drugs without common allergens like dyes, gluten, or preservatives for sensitive patients. 

5. Medication for Dysphagia Patients: Converting oral tablets into liquid suspensions or dissolvable forms for those with swallowing difficulties. 

6. Dermatological Preparations: Creating custom creams or ointments for specific skin conditions. 

A healthcare provider may prescribe a compounded medication when a specific combination of drugs is not available commercially. For further example, a compounded topical cream for treatment-resistant neuropathic pain might include a mixture of: 

 

• Amitriptyline: A tricyclic antidepressant often used in lower doses to manage chronic pain, including neuropathic pain. 

• Baclofen: A muscle relaxant that helps reduce muscle spasms and stiffness associated with nerve pain. 

• Bupivacaine: A local anesthetic that provides long-lasting pain relief by blocking nerve signals. 

• Clonidine: An alpha-agonist that can help reduce pain by lowering nerve signal transmission and blood pressure. 

• Gabapentin: An anticonvulsant that is commonly used to treat nerve pain by stabilizing electrical activity in the brain. 

• Ketamine: An NMDA receptor antagonist that can help manage severe pain by blocking pain receptors in the brain and spinal cord. 

 

A combination of these medications in a compounded topical cream can provide targeted relief for treatment-resistant neuropathic pain, addressing different aspects of the pain pathway. 

 

However, there are some additional considerations when it comes to approaching your patient with compounding medication:  

 

 

Querying About Allergies and Potential Sensitivities 

 

It’s imperative to avoid including any substances that could trigger your patient based on allergy or possible adverse effect.  

 

Conduct Thorough Research into Current Medications, Including Over-The-Counter-Drugs, Supplements, and Herbal Medicines 

 

Pharmacists are medication interaction experts. Providing the pharmacist with medication history (including supplements and over the counter medications) can help them further refine the compound recipe to avoid any unwanted interactions. 

 

What to Recommend to Your Patient When Considering Compounding Prescriptions 

 

A crucial part of patient success is having open dialogue for your patient in terms of what is required to develop a care plan. Having clear and concise expectations can help not only determine the best care for your patient, but it can also ease the patient’s mind by clarifying what is required of them. Here are some examples of questions/requirements you can present your patient with:  

 

• Is the prescribed medication strength not commercially available? 

• Could difficulty or aversion to swallowing be alleviated by compounding the medication into dissolvable/chewable tablets, liquid/suspension, or suppositories? 

• Can allergies or intolerances to commercially available products, such as those containing allergens, lactose, gluten, bovine, fish, or pork derivatives, be mitigated with compounded medication? 

• How can patient care be maintained during medication backorders or shortages? 

• Has the cost of compounded medications been discussed, considering they are often more expensive than comparable commercial products due to material costs, professional mixing fees, and overhead? 

• What is the coverage for compounded medications under the patient’s private plan? Will it require prior authorization, partial coverage, upfront payment with manual claim submission, or is it not covered at all? 

 

Make Sure to Ask Questions

 

As the professional, the more questions you ask - the better you get to know your patient’s unique circumstance. This helps you and your patient to make informed decisions about the care plan and ensure that you provide the best possible treatment.  

 

Emphasize the Importance of Following Instructions 

 

You need to emphasize that your patient needs to follow their care plan carefully, including instructions and dosages for use. Make sure your patient knows that if your patient has concerns or questions, that they can come to you freely and without concern.  

 

Be Open to Hearing Feedback 

 

As a professional, you can dispel and ease the anxieties and concerns of your patient with your knowledge and experience.  

 

This ensures a healthy and communicative relationship between you and your patient. This also helps your patient take a more active role in their care plan, including being involved in any medication adjustments that may be required as they continue in your care. Empowering your patient ensures they take their health seriously.  

 

For more information, contact Cook’s Pharmacy today. Cook’s Pharmacy is a compounding pharmacy capable of providing personalized medicine for patients.  

 

At Cook’s Pharmacy, we focus on patient-centric care. The health and safety of our patients is what comes first, so we hope that you found this guide helpful. For more information about us and what we do, see our website for more details.

 

 

 

Ah, back to school. Fresh off the heels of summer break, it's both exciting and nerve-racking. Kids are going back to elementary school, and they are moving up to high school, college, and university—but one thing can make this a very trying time, and it's a lack of sleep.   

  

The call of summertime fun means there's rarely a set bedtime, but this can pose an issue if your kiddos and young adults aren't getting enough sleep. Sleep is imperative to maximize ideal health, so the professionals at Cook's Pharmacy have tips and tricks to get your sleep schedule on track. 

 

Why Is Sleep So Important? 

Sleep doesn't just provide the body with energy; it does much more than you might think. Sleep serves several beneficial functions that improve your overall physical and mental health. 

 

Understanding some of the ways sleep benefits your functionality might shine a bit of light on why you (and your kids) need to make sure your sleep schedule is on point:   

 

Improved Cognitive Function: Sleep is absolutely essential for maintaining cognitive processes such as memory, problem-solving, and overall decision-making. It makes it easier for you to learn (vital for young students) and helps you maintain optimal brain function. 

 

Improved Mood Regulation: A good night's sleep can improve your overall mood and emotional stability. Being well-rested has been proven to reduce irritability, anxiety, and stress and promote better emotional resilience.   

 

Improved Immune Function: Good sleep is essential for maintaining a healthy immune system. During sleep, your body makes cytokines (tiny proteins essential for regulating the growth and function of immune system cells and blood cells) that can combat infections and inflammation. A lack of sleep can also make you less susceptible to illness.  

 

Improved Physical Health: Sleep plays a major role in several of your body’s physiological processes, including imperative functions like muscle repair, tissue growth, and hormone regulation. It contributes to your overall physical health and can help support the healthy growth and development of young ones.  

 

Improved Cardiovascular Health: Good sleep has been associated with a lower risk of cardiovascular diseases, such as heart disease and stroke. It helps maintain the body’s blood pressure and reduces inflammation, both of which are essential for heart health.  

 

Improved Weight Management: Sleep directly influences certain hormones that regulate hunger (known as ghrelin) and fullness (known as lectin). Lack of sleep is linked to an imbalance in these hormones, which can increase appetite, which subsequently can result in weight gain. 

 

Enhanced Mental Health: Quality sleep is crucial for mental health and well-being. It can help prevent or alleviate symptoms of depression and anxiety disorders; deprivation of sleep has been shown to exacerbate mental illness. However, it's important to note that if you are struggling with your mental well-being, you should also consult a professional on top of practicing healthy habits. 

 

How to Improve Your Sleep for Back-to-School 

There are going to be factors that may interfere with your sleep that you can't entirely control. Having very young children, working late shifts, or suffering from insomnia or other sleep-related disorders. However, there are still things you can do to try and encourage better sleep: 

 

 

Establish and Stick to a Back-to-School Sleep Schedule 

 

If you’re well-known for not going to bed at the same time, let alone a good time, then you need to establish a back-to-school sleep schedule and begin consistently going to bed at the same time.  

 

You need to set aside at least eight hours of sleep, as the recommended healthy daily amount of sleep for the average adult is about seven hours. Most people don't need more than eight hours to be well rested, but of course, there can be instances where this varies. 

 

When it comes to younger individuals, the average amount of sleep required is as follows:  

• Toddlers (1–2 years old): Need 11–14 hours of sleep, including naps. 

• Preschoolers (3–5 years old): Need 10–13 hours of sleep, including naps. 

• School-age children (6–13 years old): Need 9–12 hours of sleep. 

Try to go to bed at the same time every evening and wake up at the same time every day. If you struggle with this, give yourself a 30-minute window for wiggle room in case you can’t get up. Being consistent is going to reinforce your body’s internal sleep schedule. 

 

If you aren't able to fall asleep within 20-30 minutes of your head hitting the pillow, find something relaxing you can do to help ease you into sleep. Try reading a chapter of a book or listening to soothing music (or the more popular ASMR) until you're able to get to sleep. Regardless, maintain that pre-determined sleep schedule and wake-up time.    

 

Whatever you do, don’t turn on the TV or begin scrolling on your phone! 

 

Consider Your Diet and Nutrition 

 

Never allow yourself to go to bed hungry or too full – the discomfort could end up keeping you awake or causing you stomach issues. Nicotine, caffeine, and alcohol need to be approached with serious caution as well.  

 

Not only are these things not good for your health, but their stimulating effects of nicotine and caffeine can take hours to wear off and can disrupt your sleep. And while alcohol could make you feel tired at first, it also disrupts your sleep schedule later in the night. 

 

Creating a Relaxing and Calming Environment to Sleep In 

 

Keep your sleeping space tidy, cool, dim, and quiet. Have objects that bring you comfort and consider investing in a humidifier or an essential oil diffuser. These can also add an extra layer of comfort.  

  

Exposure to light in the evening can make it more difficult to fall asleep, so even if you fancy yourself the type to need a movie or show to sleep, it could be a good idea to cut off screens once it's time to lay your head down.   

  

You can use darkening curtains to keep outside lights out of your room, such as passing cars or streetlights, earplugs, or a fan or other device that emits white noise to help ease you back into a more restful sleep.  

  

You can also participate in calming activities before you go to bed – a nice bath, a relaxing healthy skincare routine, or meditation – all of which could help your sleep schedule. 

 

Keep Daytime Naps to a Minimum (DEPENDING) 

 

Now, for elementary school kids and younger, there’s little reason to be concerned about a nap as long as said naps are on a proper schedule. Kids are growing and need the extra sleep to help promote their physical well-being. 

 

However, if you’re a high schooler or college-age adult, limiting daytime naps to no more than an hour a day could be beneficial. It's also important not to nap too late in the day; it could throw off your sleep schedule to the point where you can't get to bed. 

 

HOWEVER! If you work nights/have long shifts (we see you, healthcare workers!), you may need to take a nap late in the day before work to help catch up on your sleep debt. Do not deprive yourself of sleep just to stick to a schedule – you need to make sure you’re getting your 7-8 hours a day, if you can. If you can’t, feel free to take a nap the following day when you can.  

 

Include Physical Activity in Your Daily, Healthy Routine 

 

Regular physical activity can promote better sleep by expending extra energy, allowing you to feel more tired. However, exercising too close to bedtime can increase your adrenaline and make it more difficult to sleep, so try to incorporate activity well before bedtime.  

 

 

Quick Fire Back-to-School Sleep Schedule Tips 

1. Schedule Studying and Homework Hours: Listen, we understand that tests, projects, and homework are important – but if you've learned anything, sleep deprivation does nothing to improve your academic performance. Believe it or not, it might be better to go to bed having not finished studying than it is to force yourself to stay up until the wee hours of the morning. By that point, you may not be retaining the information. Instead, you should carefully schedule your studying and homework hours to ensure you have enough time to finish what you need to finish BEFORE you have to go to bed.    

 

2. Manage Your Back-to-School Stress: Many educational institutions have resources to help you adjust to your new normal when returning to or starting school. Take advantage of these resources if you find yourself stressed and struggling to manage your school responsibilities.  

 

3. Maintain Your Energy Throughout the School Day: While getting to sleep is important, so is avoiding a mid-day crash in the middle of the day. If you don’t maintain your energy throughout the day, you could be tempted to indulge in caffeine and additional naps to compensate for your lack of daily energy. To do this, you should maintain a good sleep schedule (that’s what the article is about), eat 3 healthy square meals a day, along with snacks, maintain a good healthy routine, and take regular breaks when you can. Part of keeping your sleep schedule on track is to not burn out before it’s time to lay your head down to sleep. 

 

4. Seek Medical Intervention: As we mentioned, there can be medical reasons and conditions that disrupt your sleep. If you're suffering chronically from being unable to sleep, seek out medical intervention. You may require a sleep aid such as over-the-counter or prescription medication to induce sleep. However, you should never take these medicines without consulting a doctor.    

 

Choose Cook’s Pharmacy 

With Cook’s Pharmacy, you can trust we have your best interest at heart. Getting to know you and your health history is an essential part of us offering you specialized care.  

 

Cook’s Pharmacy isn’t chain – we’re your neighbourhood pharmaceutical provider who keep your care at the top of mind. If you’re struggling with sleeping and maintaining your energy levels, we may be able to help.  

 

We want you to live a long and healthy life and hope to give you a bit of education along the way! 

 

 

Travelling is an adventure like no other, filled with new cultures, experiences, and food to inspire your palette. However, as fun as travelling the world is, it can also disrupt your daily wellness routine – making it not only hard to maintain a healthy lifestyle, but it can also lead to possible health complications.  

 

While most travel-related illnesses aren’t serious, they can still put a damper on your trip and overall health, so the experts here at Cook’s Pharmacy created this comprehensive guide to help you keep yourself healthy as you travel.  

 

If you already find it a little challenging to maintain a healthy lifestyle at home, you may find it even harder to do so on a trip. Even seasoned health professionals can fall out of practice when faced with the stress and excitement of travelling the world.  

 

Staying healthy while traveling the world is easier than you think. We've put together practical tips and strategies to help you stay healthy while you travel the world.  

 

Before You Travel, PREP! 

Pre-travel preparation is key to maintaining wellness on the road. Research your destination's climate, local cuisine, and available travel friendly healthcare facilities beforehand.  

 

If you have specific dietary requirements or medical conditions, identify suitable restaurants and pharmacies in advance.  

 

Being prepared ensures a smoother and healthier travel experience, allowing you to focus on savouring the journey without worry. 

 

Keeping Your Doctor in The Loop Before You Travel 

You should always keep your General Practioner (GP) in the loop when you decide to travel. They’re going to be an essential part of judging whether you’re healthy enough to make the trip, as there are several considerations you need to consider before you take off.  

 

Before you travel, talk to your GP if you experience:  

 

Chronic Illness 

 

Chronic illnesses such as heart disease, diabetes, asthma, or other chronic conditions may require careful management and consideration before you decide to travel. Changes in your environment, altitude, or access to medical care could impact these conditions, so check in with your doctor before you book your trip.  

 

Mobility Issues 

 

Limited mobility due to conditions such as injury, arthritis, or other physical disabilities could make certain modes of travel or destinations inaccessible, so do your research and make sure you're prepared for the trip.  

 

Mental Health Conditions 

 

Anxiety disorders, depression, PTSD (or CPTSD), or other mental health conditions could require you to take additional precautions and arrange for extra support/accommodations during travel. Check with your GP and other mental health professionals for a second opinion or to ensure you have the necessary medication/support.  

 

Pregnancy 

 

Individuals may face restrictions on travel, especially during certain stages of pregnancy or to regions with increased health risks. Before travelling while pregnant, check in with your medical team to make sure you’re physically capable of making the trip and will have adequate access to the care you need, especially in case of an emergency. 

 

Additional Considerations 

 

Ensure that your vaccinations are up to date before you leave, especially if you're travelling to places with certain health concerns. Always consult your GP about additional vaccinations and extra precautions you should take before your getaway. A pre-trip health check-up can also preemptively address any concerns before you take off, especially for longer trips. 

 

 

Pack a Travel Healthcare Kit 

Having a well-packed travel healthcare kit could very literally save your life, or at the very least be a great convenience. Always include essentials such as:  

• Prescription medications 

• Pain relievers 

• Antihistamines 

• First-aid supplies 

• EPI-pen, if necessary 

All these things can be paramount should you run into minor medical emergencies whilst on your trip. Also, don’t forget other essentials such as sunscreen, hand sanitizer, insect repellant, and aloe vera in case you get burned. Anti-nauseants could be great too if you plan on travelling by boat or by car.  

 

Also, if you’re travelling where you can’t guarantee the drinking water is safe, you can also bring water purification tablets.  

 

Enjoy Your Food, But Keep Dietary Health in Mind 

Sampling the local cuisine is great – it’s one of the very best reasons to take an international trip! However, like anything in life, it’s good to maintain balance. While you can definitely treat yourself, there are a few additional considerations to keep in mind to help keep things in focus:  

 

Prioritize Fresh and Local Foods 

• Make sure that, if you have the option, to prioritize fresh produce like fruits and vegetables whenever possible. Not only are these healthy options, but they offer a very unfiltered and authentic taste of the destination. It’s good to be relatively careful when it comes to street food – this is an easy way to get sick, so make sure if you sample street food, that it appears to have been prepared in a clean and safe environment. A tour guide can point you in the right direction.  

Keep Yourself Properly Hydrated 

• Dehydration is a very common issue for travellers – especially those in hot climates or travelling via long flights. Always keep a reusable water bottle that you refill regularly. As well, if you experience traveller’s diarrhea, water is even more essential.  

Keep Your Alcohol and Caffeine Intake Moderate 

• We get it – it’s tempting to delve into exotic cocktails or several forms of caffeine while you travel, but it’s important to remember that, for your health, moderation is crucial. Excessive alcohol and caffeine intake can disrupt sleep patterns and cause dehydration, impacting your overall health and well-being.  

Prioritize Physical Activity 

Listen, we want you to relax! But if you’re already planning on travelling the world, you may as well get those steps in as a part of your itinerary. Here are some easy ways to incorporate more physical activity during your trip:  

 

See The Sights on a Bicycle or Foot! 

• Cycling or walking is a perfect way to discover the stunning sights of a new city. You not only get to see the local culture up close, but you also add time to your recommended 150 minutes of cardio per week! That’s a heart-healthy way to keep yourself in shape while you travel. As well, a lot of destinations have a guided walking or cycling tour you can take to both educate yourself while you exercise.  

Select Adventures That Keep You Active 

• Any adventure can be active if you include activities like swimming, hiking, and kayaking as a part of your travel itinerary. Not only does this help keep you fit, but it also allows you to experience a destination in several different ways, all while enjoying nature as a part of the process. Just make sure you have the right gear and check the local regulations before you proceed.  

 

 

Prioritize Your Sleep! 

Sleep is NOT for the weak! In fact, sleeping well on your vacation can pretty much ensure that you have the energy necessary to do all of the things scheduled into your itinerary.  

 

Jet lag, unfamiliar beds, and a busy schedule can really mess with your sleep, but making sure you’re well rested is paramount to maintaining good health. Luckily, Cook’s Pharmacy has some tips on how to maximize your sleep:  

 

Stick to a Sleeping Schedule 

• Do your best to try and keep a relatively consistent sleep schedule, even if you’re travelling across time zones. You may have to make some incremental adjustments to your sleep schedule a few days before you depart to help with the transition, but it will help you in the long run. You can also use ear plus and an eye mask to help create a more restful environment.  

Crafting a Cozy Sleep Setting  

• Opt for accommodations that boast stellar reviews, ensuring comfort and cleanliness are top-notch. Don't forget to pack sleep aids like a travel pillow, cozy blanket, or a touch of soothing lavender essential oil to enhance your snooze experience. 

 

How Cook’s Pharmacy Can Help You Make the Most of Your Trip 

Cook's Pharmacy is your local expert on wellness. We’re dedicated to providing you with the maximum amount of patient care to ensure that you not only feel good during your daily life, but your next big adventure, too! 

 

Expert Medical Guidance 

 

With our team's expertise in travel medicine, you can trust that you're receiving the highest standard of care. From destination-specific recommendations to personalized vaccination plans, your health is our top priority.  

 

Convenient Vaccination Services 

 

Say goodbye to long wait times and complicated booking processes. At Cook's Pharmacy, our team will work with you to schedule your vaccinations at a time that fits your busy schedule. Plus, our comfortable and welcoming environment will put you at ease throughout the process.  

 

Comprehensive Travel Health Solutions 

 

Whether you're embarking on a tropical getaway, a backpacking adventure, or a business trip abroad, we've got you covered. From routine vaccines to specialized travel immunizations, we offer a full range of services to meet your needs.  

 

Flexible Appointment Options 

 

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Did you know that the average person isn’t able to meet all of their vitamin requirements through diet alone? The results are in, most people simply aren’t meeting their nutrient needs, and that includes essential vitamins like vitamin D.

 

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A report by Health Canada called "Are Canadian Adults Meeting Their Nutrient Needs Solely Through Food?" revealed that 10-35% of adult Canadians exhibited nutrient levels below the estimated average requirement for various micronutrients, including vitamins A, B6, B12, folate, C, D, as well as calcium, magnesium, and zinc.

 

While there are plenty of foods that contain vitamin D: salmon, swordfish, tuna, orange juice fortified with vitamin D, fortified milk and plant milk, sardines, and beef liver, to name a few. You can also take a cod liver oil supplement.

 

Today, we will go through the benefits of vitamin D, where you can obtain it, and how you can optimize your health this spring.

 

If you’re in need of help dealing with your overall well-being, consider coming down to Cook’s Pharmacy - your independent supplier of medicine, supplements, health management, and more.

 

With that in mind, let’s explore a little more about vitamin D.

 

 

The Functionality of Vitamin D In the Body

First and foremost: vitamin D is an essential nutrient that your body requires to maintain healthy bones. It’s essential because your body is only able to absorb calcium (the primary component of bones) when vitamin D is present in the body. However, vitamin D also serves several other purposes, particularly in cellular function. Vitamin serves as an anti-inflammatory, an antioxidant, and even has neuroprotective properties that can help support your immune health, muscle function, and brain cell activity.

 

As we mentioned, vitamin D is primarily available in several fortified foods and many varieties of fish, but your body can also make it through your skin and direct sunlight. This process creates a chemical in your skin into an active form of vitamin D known as calciferol. However, due to concerns and issues caused by sun exposure, it’s recommended to spend some time outside for sure, but not too much.

 

The amount of vitamin D your skin makes depends on several things, such as the time of day, the season, the pigment of your skin, and latitude. This very literally means that your body’s ability to create vitamin D can decrease or become obsolete depending on where you live in the world. Sunscreen - an essential element of preventing skin cancer - can also decrease vitamin production.

 

Multivitamins can help improve your intake of vitamin D, with a recommended daily amount of 400 IU for children 12 months, 600 IU for people 1 to 70 years old, and 800 IU for people over 70.

 

 

According To the Research

Research into the use of vitamin D for specific conditions indicates the following:

 

• Cancer: Studies on the preventive benefits of vitamin D for cancer yield mixed results, necessitating further investigation to ascertain its potential in reducing the risk of certain cancers.
• Cognitive health: Low blood levels of vitamin D are linked to cognitive decline; however, additional research is required to determine the efficacy of vitamin D supplementation for cognitive health.
• Inherited bone disorders: Vitamin D supplements can aid in treating inherited disorders resulting from difficulties in absorbing or processing vitamin D, such as familial hypophosphatemia.
• Multiple sclerosis: Long-term supplementation with vitamin D appears to lower the risk of multiple sclerosis based on research findings.
• Osteomalacia: Adults with severe vitamin D deficiency, manifesting as bone mineral loss, bone pain, muscle weakness, and soft bones (osteomalacia), can benefit from vitamin D supplements for treatment.
• Osteoporosis: Studies suggest that individuals who obtain sufficient vitamin D and calcium through their diets can slow bone mineral loss, potentially preventing osteoporosis and reducing bone fractures. It’s important to consult your doctor regarding the necessity of calcium and vitamin D supplements for osteoporosis prevention or treatment.
• Psoriasis: Some individuals with plaque-type psoriasis may find relief by applying vitamin D or a topical preparation containing calcipotriene, a vitamin D compound, to the skin.

 

 

 

Increasing Your Vitamin D This Spring

Other than going out and getting a respectable amount of sun (ideally around midday), you can also increase the amount of fish and fortified foods in your diet.

 

If beef liver doesn’t appeal to your palette (which we totally understand), there are plenty of ways to eat and prepare several forms of fish into delicious and healthy meals. For example:

 

• Try panfrying some sardines in a spicy sauce like salsa verde. This is a creative way to make the most of this popularly canned fish. According to Boston University, sardines are a rich source of vitamin D, with one serving (3.5 ounces, approximately 5 fish) providing around 330.8 IU of vitamin D3, equivalent to approximately 66.2 IU per fish.

• For air fryer lovers, you can easily air fry some salmon with lemon or dijon to add to a nice colourful salad. For sockeye salmon in particular, 100 grams contains 526 IU of vitamin D.

• Bulk up your lunchtime with a nice tuna salad sandwich with fresh veggies and Greek yogurt instead of mayonnaise. In a 3.5-ounce (100-gram) serving, canned light tuna contains up to 269 IU of vitamin D.

• Grill some swordfish up with lemon and garlic for a nice and easy meal that pairs easily with grilled veggies. Swordfish can contain between 666 IU and 706 IU of vitamin D, making it a great source of vitamin D!

• OK, we previously had beef with beef liver in this article (get it?), but if you enjoy this rich organ meat, you can enjoy it in various forms. Fry it up with some Chinese spices for a twist or grill it along with some onions for a healthy and hearty meal. While perhaps not the most appealing option, a 3.5-ounce serving of cooked beef liver contains approximately 50 IU of vitamin D and is a source of several other nutrients.

• For an easy breakfast, have some cereal with fortified milk. Depending on the brands, on average, dairy milk can contain 120 IU of vitamin D, while non-dairy alternatives typically offer between 2.5 and 3.6 mcg per 1 cup.

• Everyone likes orange juice, don’t they? Blend it in with your smoothie to add some extra flavour and vitamin D - approximately 100 IU worth according to dietaryguidelines.gov.

 

 

 

How To Safely Enjoy the Sun This Spring and Get Some Natural Vitamin D

To maintain healthy levels of vitamin D in your blood, it's important to expose an ample amount of skin to sunlight. For lighter-skinned individuals, wearing a tank top and shorts for 10–30 minutes three times per week is typically enough, whereas individuals with darker skin may require longer exposure.

 

HOWEVER – it isn’t recommended for anyone to be in the sun for too long without sunscreen to minimize the risk of skin cancer. This is why combining enjoying the springtime sunshine along with supplementation and diet is the optimal way to get the necessary required amount of vitamin D. A combination of methods is the surefire way to ensure you’re getting enough of this essential vitamin.