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After a poor night's sleep, even writing a simple email becomes a challenge. Your mind wanders, mistakes multiply, and routine tasks feel overwhelming. This cognitive decline isn't just fatigue – it's your brain demonstrating the measurable effects of sleep deprivation. 

 

Research shows that staying awake for 18 hours affects your brain similarly to having a blood alcohol level of 0.05%. This makes drowsy driving as risky as driving after drinking. The effects go beyond just feeling tired – they impact how your brain functions at a fundamental level. 

 

Studies from the National Institutes of Health reveal that sleep serves as your brain's maintenance system, clearing out toxins that build up during the day. Yet Statistics Canada reports a troubling trend: one in three adults regularly get less than seven hours of sleep, falling short of what the brain needs for optimal function. 

 

Sleep deprivation's effects show up everywhere: from coffee orders mixed up by tired baristas to students performing poorly after all-night study sessions. Even professional athletes see their performance decline significantly without proper rest. Sleep-deprived nurses make 30% more medication errors, while tired bus drivers face twice the risk of accidents. 

 

How Sleep Cycles Support Brain Health 

During sleep, your brain moves through specific stages, each serving distinct recovery needs. The first stage starts light – you might still hear traffic outside or your partner's breathing. As you sink into deeper sleep, brain waves slow dramatically. Later comes dream sleep, bringing heightened brain activity. These 90-minute cycles repeat throughout the night, each phase essential for different aspects of brain health. 

 

Sleep's Role in Learning and Memory 

Sleep transforms today's experiences into lasting memories. A study of medical residents showed that those who slept eight hours performed 40% better in surgical simulations than those who worked extended shifts. Students who pulled all-nighters scored 20-30% lower on exams than those who slept properly. During deep sleep, the brain strengthens important neural connections while pruning away less useful information from the day. 

 

How Sleep Cleans Your Brain 

Night activates the brain's cleanup system. Research shows this maintenance process removes up to 60% more toxic proteins during deep sleep than during waking hours. Regular sleep disruption lets these proteins accumulate between brain cells. Night shift workers often show higher levels of these compounds, potentially explaining their increased risk of cognitive problems later in life. Just one night of poor sleep reduces this cleaning efficiency by half. 

 

Sleep's Impact on Mood and Emotions 

Sleep loss significantly impacts emotional control. Brain scans reveal sleep-deprived people show twice the amygdala response to stressful situations compared to well-rested individuals. This explains why missing sleep leads to snapping at coworkers over minor issues or feeling overwhelmed by routine tasks. Regular poor sleep can alter stress hormone levels for days, making people more susceptible to anxiety and mood swings. 

 

Effects of Poor Sleep 

 

How Sleep Affects Brain Aging 

Ever wonder why your brain feels "older" after a string of bad nights? There's science behind that feeling. Research shows that consistently sleeping less than six hours ages your brain faster than normal. While a few rough nights won't cause permanent damage, years of poor sleep can actually change how your brain works. Think of it like always running your car on empty - eventually, it takes a toll. 

 

Sleep's Role in Brain Protection 

Your brain needs sleep to stay strong and protected. Without enough rest, inflammation builds up, weakening the brain's protective barriers. Harvard Medical School researchers found that poor sleep triggers the same inflammatory responses that contribute to cognitive decline. It's like leaving your brain's shield down, making it more vulnerable to damage over time. 

 

Building Better Brain Connections 

Good sleep helps your brain stay sharp and adaptable. When you're well-rested, your brain builds new pathways and solves problems more effectively. According to NIH, missing sleep dramatically reduces your brain's ability to learn new skills and think creatively. That's because sleep gives your brain the downtime it needs to strengthen important connections – kind of like updating and organizing its neural network. 

 

Sleep Needs Across Life Stages 

Sleep requirements evolve throughout our lifetime. Teenagers need 8-10 hours, with their natural sleep cycle shifting later in the evening. Their developing brains benefit from consistent sleep patterns despite social and academic pressures. High school students getting proper sleep show better academic performance and emotional stability. 

 

Adults require 7-9 hours of consistent sleep for optimal brain function. During these years, work stress, family responsibilities, and digital distractions often compete with sleep needs. Yet maintaining regular sleep proves crucial for memory, focus, and decision-making abilities. 

 

Seniors experience natural changes in sleep patterns, including lighter sleep and more frequent awakenings. Creating robust sleep routines becomes essential. Many find success with earlier bedtimes and peaceful pre-sleep activities that signal rest time to their brain. 

 

Shift workers across age groups face unique challenges. Their irregular schedules can disrupt natural sleep cycles. However, maintaining consistent sleep times, even on off days, helps minimize impacts on mental clarity and overall health. 

 

Common Sleep Disruptors and How to Fix Them 

Screens and Sleep Don't Mix 

Blue light from phones and laptops cuts your sleep hormone production in half. Scrolling in bed tells your brain, "Stay awake!" rather than "time for sleep." Switch devices to night mode an hour before bed. This simple change increases sleep hormones by nearly 60%. Better yet, charge your phone in another room. Your brain will thank you. 

 

 

Racing Thoughts at Bedtime? 

Racing thoughts keeping you up? You're not alone – stress derails sleep for millions of adults. Your stressed brain fights natural sleep signals, leaving you staring at the ceiling. Instead of tossing and turning, try this: write down tomorrow's worries. Sleep research shows this simple act helps people fall asleep 15 minutes faster, letting your mind relax instead of replaying the day.

  

Watch What Goes in Your Body 

Consider your afternoon caffeine intake – it remains active for 6-8 hours, interfering with your natural sleep rhythm. Late caffeine disrupts sleep preparation. Alcohol also reduces sleep quality and causes nighttime awakening. Late carbohydrates prove similarly disruptive, triggering energy increases when your body requires a slowdown. 

 

Stick to a Sleep Schedule 

Weekend sleep-ins are tempting, but disrupt your brain's natural timing system, similar to experiencing jet lag every weekend. To optimize your sleep quality, maintain consistent sleep and wake times within a one-hour range. This regularity helps your brain release sleep hormones at appropriate times, improving your natural sleep patterns. 

 

How to Improve Sleep for a Healthier Brain 

Creating Your Sleep Environment 

Your bedroom environment significantly influences sleep patterns, with temperature playing a key role. Research indicates that 65-68°F (18-20°C) promotes optimal rest. Studies show even minimal light reduces melatonin by 40%, suggesting the importance of blackout curtains and eliminating LED displays. White noise effectively masks disruptive sounds, enhancing sleep quality. 

 

Developing Your Evening Routine 

The hour before bed profoundly influences sleep quality. High-intensity activities, including exercise or challenging work tasks, elevate cortisol levels and core body temperature. Instead, research supports calm activities like reading physical books or practising mindfulness. According to Positive Psychology, 10 minutes of gratitude journaling reduced sleep onset time by 15 minutes and improved overall sleep quality. 

 

Strategic Nutrition for Better Rest 

Certain foods naturally support sleep biochemistry. Tart cherries contain significant melatonin levels – studies show consuming them 2-3 hours before bed increases sleep duration by 42 minutes. Magnesium-rich foods like almonds and leafy greens help regulate neurotransmitters that govern sleep. Magnesium supplementation improves both sleep quality and quantity, particularly during periods of high stress. 

 

Movement, Timing, and Sleep Quality 

Regular exercise improves sleep architecture, but timing matters critically. Morning exercise can advance your sleep cycle by up to 30 minutes, while evening workouts may delay it. According to Health Magazine, morning exercises improves sleep quality and helps you lose weight compared to evening sessions. 

 

Light Exposure and Your Body Clock 

Natural morning light exposure for 30-60 minutes helps regulate your circadian rhythm. This simple habit can advance sleep timing and improve sleep efficiency. Evening light matters too - gradually dimming lights signals your brain to initiate sleep preparation, increasing melatonin production. 

 

 

Better Sleep = Better Brain 

A night of poor sleep impacts your brain: thinking becomes unclear, reactions slow, and normal tasks feel more challenging. This shows just the initial effects of sleep loss on mental performance. 

 

During deep sleep, your brain performs vital maintenance: clearing waste products, building memory connections, and preparing for upcoming tasks. Missing sleep disrupts these essential processes, similar to skipping routine car maintenance. 

 

Research shows quality sleep improves mental focus, memory formation, and emotional stability. Studies indicate regular sleep patterns protect brain function as we age. Each night of proper rest contributes to lasting cognitive health. 

 

To improve sleep tonight: maintain a cool, dark bedroom environment, follow consistent sleep schedules, and remove electronic devices. These research-supported changes enhance sleep quality significantly. 

 

Prioritizing good sleep habits now helps preserve mental function for the future. While various factors influence brain health, quality sleep remains one of our most effective tools for maintaining cognitive performance. 

 

Have questions about sleep? Our pharmacists are here to help find solutions that work for you.

 

 

Cook's Pharmacy is growing!

 

We are excited to serve you at our brand new location in Guelph: 649 Scottsdale Dr. on Tuesday February 18, 2025!

 

Please stop by and meet our wonderful, experienced and skilled staff:

 

 

 

Darshak Patel, Pharmacy Manager

 

Hey there! I'm Darshak Patel, a pharmacist weaving a tale from Nirma University to Canada. Graduating in 2014, I ventured to Canada and earned my pharmacy license in 2019, marking a pivotal career milestone. I've dedicated my career to ensuring that our community receives the best possible care when it comes to their health.   I joined Cook's Pharmacy in 2023 as pharmacy manager at our Block Line, Kitchener location, and I have not looked back!  I am excited to be part of this team and I look forward to serving you!
 

Beyond the pharmacy counter, you'll find me immersed in captivating movies, cheering for ice hockey, or exploring untouched natural beauty through travel and hiking. These adventures not only enrich my perspective but also fuel my drive to create positive change in both the world of healthcare and the great outdoors.  
 

I'm Darshak Patel – pharmacist, adventurer, and true believer in the magic of blending passions. 

 

Cameron McRitchie, Staff Pharmacist

 

I first became interested in pharmacy when a pharmacist caught a critical medication interaction for my grandfather. Since then, I studied at the University of Waterloo, completed clinical rotations in Stratford, and became  a fully licensed pharmacist since December 2023.

 

I spent my first year as a professional serving the Hamilton/Niagara region at a corporate pharmacy. And now at Cook's Pharmacy I am excited about my new journey in a independent community setting. The most rewarding part of being a pharmacist is being able to form a close working relationship with the patients. Answering questions, solving medication problems, and seeing patients improve over time fills me with joy. I also look forward to producing patient-centered medication solutions using the brand-new compounding facilities!

 

When I am not behind the pharmacy counter, I enjoy reading, playing video games, and annoying the family dog with kisses on the forehead. (The dog’s name is Lily, she’s a sheepadoodle, and she has a high tolerance for shenanigans.)

 

I look forward to meeting, and serving, you soon!

 

Michelle Kuhn, Registered Pharmacy Technician

 

Bonjour! J'espère que tout va bien! I am fully bilingual in English and French, and I am working on adding American Sign Language to my list of languages! A graduate of University of Ottawa in 2010, and with over 15 years of experience in pharmacy, including sterile compounding, I am ready to serve you as your super registered pharmacy technician! ... Did I mention  also have paramedical training?

 

Outside of work, I spend time with my husband, 2 kids, a fluffy cat named Trixie, a border collie puppy named Koda and 4 chickens!

 

Looking forward to meeting you! À bientôt!

 

Choose Cook’s Pharmacy Today 

 

At Cook’s Pharmacy, we deeply care about you and your health. As an independent pharmacy, we remember your name and your unique circumstances and work with you to find the health solutions to best serve you. If you’re struggling with nutrition or any other possible ailments, contact us today. 

 

 

 

 

Everyone wants to be healthier, especially as the new year rolls around. New year, new resolution, new cardio goals. In this blog post, we’ll explore cardio tips to improve your heart health this new year. 

 

Step 1: Get Evaluated  

The most crucial step before starting any health journey is making sure you’re getting properly evaluated. According to the Government of Canada, heart disease is the second leading cause of death in the country. It can sometimes go undetected if you aren’t looking for it.  

 

So, the best course of action before anything else is to check in with your healthcare provider and do the necessary course of testing and physical check-up to make sure your health is in order.  

 

Here are some examples of basic and more detailed testing:  

 

Basic Evaluations 

 

1. Medical History and Physical Examination 

 

• Discussion of symptoms like chest pain, shortness of breath, or fatigue. 

• Assessment of risk factors such as smoking, diet, diabetes, and lifestyle. 

• Checking heart rate and blood pressure and listening to heart sounds with a stethoscope. 

 

2. Blood Tests 

 

• Lipid Panel: Measures cholesterol levels (HDL, LDL, triglycerides). 

• C-Reactive Protein (CRP): Detects inflammation that may indicate cardiovascular risk. 

• Blood Sugar: Assesses for diabetes, a risk factor for heart disease. 

 

Non-Invasive Tests 

 

1. Electrocardiogram (ECG or EKG) 

 

• Records the electrical activity of the heart. 

• Detects arrhythmias, heart attacks, and other abnormalities.

 

2. Echocardiogram 

 

• An ultrasound of the heart to visualize structure and function. 

• Assesses heart valves, chambers, and pumping efficiency. 

 

3. Stress Test 

 

• Monitors the heart’s performance under physical stress, often using a treadmill or stationary bike. 

• Identifies problems with blood flow to the heart. 

 

4. Holter Monitor or Event Recorder 

 

• Portable devices worn for 24-48 hours (Holter) or longer (Event Recorder). 

• Detects intermittent arrhythmias or symptoms like palpitations. 

 

5. Ankle-Brachial Index (ABI) 

 

• Compares blood pressure in the arms and legs. 

• Screens for peripheral artery disease (PAD). 

 

Step Two: Move More 

While this might seem like an obvious step, many Canadians don’t get adequate exercise. On average, 45 per cent of Canadian adults meet the recommended 150 minutes per week of moderate-to-vigorous physical activity to keep the heart healthy. Moderate physical activity is defined as an activity which causes you to sweat, increasing your resting heart rate by approximately 50%, and is performed for approximately 30 minutes, with necessary breaks.  

 

However, a lot of Canadian adults struggle to get enough exercise due to their busy lifestyles. In an age where a lot of people work from home, it can be a challenge to get enough exercise. It's hard enough to motivate yourself for a walk in the freezing Canadian winter, but when darkness falls early, it feels almost impossible. 

 

         

Luckily, there are plenty of ways you can get creative to make sure you’re getting some good cardio exercise.  

 

1. Under-desk walking pad: effectively a mini treadmill, an under-desk walking pad can help you get those steps in while you work. Whether you want to crunch some emails while going for a brisk walk or spend your lunch doing steps, this is a great option for adults who need to get more exercise. 

2. At-home workouts: YouTube and other streaming services have plenty of easy at-home workouts with varying difficulty levels to help you keep in shape.  

3. Take the stairs: Live up high? Work up high? Take the stairs. Taking the stairs burns up to 530 to 835 calories per hour. One hour of going up the stairs might not seem feasible, but spaced out throughout your work weeks might be more digestible.  

4. Take the dog for a walk: We know it’s cold, but going out during peak afternoon hours and getting a brisk walk with the dog is a good way to keep the owner and pet happy and healthy. 

5. Go for a swim: Indoor swimming pools are an excellent option during the winter if you need some great exercise with a lower impact. Swimming is easier on the joints and is a good option for those with physical limitations.  

6. Take breaks from the computer: If you get a lot of screen time, it could be good to just take a break and do a little pacing throughout the day to get your steps up. Setting a timer is a great reminder to take breaks! 

7. Do some hula-hooping: If you have limited space, hula-hooping is a great way to get some great cardio. Besides, it’s also very fun and accessible.  

8. Walking in place: walking videos and walking in place is easy and can be done indoors where things are warm.  

9. Cycling: Exercise bikes offer a great opportunity to get moderate to intense cardio exercise throughout the week. They’re also relatively beginner-friendly.  

10. Do some jumping jacks: Probably one of the easiest workouts to do at home, jumping jacks are perfect if you need to get in some quick cardio. 

 

Step Three: Adjust Your Diet 

Holiday food is the best, isn’t it? Of course, it is, and it’s absolutely OK to indulge a little. However, in the new year, to keep your cardiovascular health in the green, you need to add a little more to your diet. You can refer to Canada’s Food Guide. 

 

Cut Out Fat & Salt 

 

Avoid saturated fats and highly processed, salt-laden foods. You can enjoy each in moderation, but if you regularly go for fast food or convenience foods, now is the time to cut back. Also, use more herbs and salt-free spices in your regular cooking instead of always reaching for the saltshaker, and opt for oils like avocado and olive instead of vegetable.  

 

Increase Your Fruit and Veggie Intake 

A diet rich in fruits and vegetables is essential for keeping your heart healthy. Here’s a list of some of the best fruits and veggies to eat in a heart-healthy diet.  

 

 

Heart-Healthy Fruits 

 

• Berries (Blueberries, Strawberries, Raspberries, Blackberries) 

• Apples 

• Citrus Fruits (Oranges, Grapefruits, Lemons) 

• Avocados 

• Bananas 

• Cherries 

• Pomegranates 

• Kiwi 

• Papaya 

• Grapes 

 

Heart-Healthy Vegetables 

 

• Leafy Greens (Spinach, Kale, Swiss Chard) *Consult your pharmacist if you are on an anti-coagulant treatment 
• Broccoli 
• Carrots 
• Tomatoes 
• Bell Peppers 
• Beets 
• Brussels Sprouts 
• Sweet Potatoes 
• Garlic 
• Cauliflower 

 

Choose Low-Fat Proteins 

 

Whether you eat meat or not, choosing low-fat proteins is excellent for not only keeping you full but keeping your heart happy. Here’s a list of some of the most heart-healthy, low-fat proteins:  

 

Heart-Healthy, Low-Fat Protein Sources 

 

• Skinless chicken breast 

• Turkey breast 

• Egg whites or egg substitutes 

• Fish (Salmon, Tuna, Cod, Tilapia) 

• Shellfish (Shrimp, Scallops, Crab) 

• Tofu 

• Tempeh 

• Lentils 

• Chickpeas 

• Black beans 

• Kidney beans 

• Edamame 

• Low-fat cottage cheese 

• Greek yogurt (non-fat or low-fat) 

• Quinoa 

• Seitan 

• Peas 

• Whey protein isolate (low-fat) 

• Almonds and walnuts (in moderation) 

 

Limit Alcohol 

 

It’s OK to have an occasional drink, especially something like a dry red wine that’s low in sugar. However, this needs to be an occasional occurrence rather than a regular one. If you’re finding you’re having a hard time cutting back, see the Canadian Centre on Substance Use and Addiction. 

 

In the meantime, here are some alternatives to alcoholic drinks:  

 

Non-Alcoholic Drink Alternatives 

 

• Sparkling water with fruit slices (e.g., lemon, lime, or berries) 

• Mocktails (e.g., virgin mojito, non-alcoholic piña colada) 

• Kombucha 

• Herbal teas (hot or iced) 

• Non-alcoholic beer or wine 

• Soda water with bitters 

• Freshly pressed juices (e.g., orange, apple, or carrot) 

• Coconut water 

• Flavored sparkling water 

• Iced coffee or tea 

 

Eat Whole Grains 

 

We get that it’s very trendy to do a low-carb diet, but whole grains can be a great part of a healthy diet. They keep you full and energized and are generally very healthy food options. Here’s a list of some of the healthiest grains to add to your diet:  

 

Healthiest Whole Grains 

 

• Quinoa 

• Brown rice 

• Oats 

• Barley 

• Farro 

• Bulgur 

• Millet 

• Buckwheat 

• Freekeh 

• Spelt 

• Teff 

• Whole wheat (e.g., whole wheat bread, pasta, or flour) 

• Wild rice 

• Amaranth 

• Rye 

 

When to Talk to a Professional 

If you notice you’re beginning to struggle with shortness of breath, chest pains, have experienced sudden weight gain or elevated blood pressure, it’s time to talk to a professional. We advise that any health journey begins with an evaluation – but you need to have regular check-ups with your healthcare provider every year to make sure you’re in tip-top shape. Even if you’re not experiencing obvious symptoms, regular check-ups are recommended.  

 

Also, you could benefit from meeting with a dietician if you’re struggling to stick to a healthy eating plan. Education is the best medicine when preventing illness.  

 

Choose Cook’s Pharmacy 

At Cook’s Pharmacy, we know you by name and we understand your health history and concerns. We work alongside you to make sure your health and well-being are a top priority.  

 

Unlike other chain pharmacies, Cook’s Pharmacy is your friendly neighbourhood pharmaceutical providers who invest in your well-being. We want to make sure you’re not only healthy, but all of your concerns are addressed with every single visit. We aim to educate and empower all of our patients to take control of their health. 

 

With Cook’s Pharmacy, this isn’t about the bottom line. It’s all about ensuring you’re well taken care of. And here, we’ll provide you with all of the care you need. Our philosophy is to keep patient care patient-centric.  

 

Contact us today.

 

 

 

Ah, heartburn/acid reflux. This less-than-talked-about condition is more common than you might think. In fact, at least five million Canadians experience symptoms of acid reflux, like heartburn or regurgitation, at least once a week. 

 

The good news is that acid reflux is manageable, and Cook’s Pharmacy has some recommendations to help you manage your heartburn/acid reflux. Read on for advice that’ll help you live your life a little less burpy than before.

 

Know Your Heartburn Triggers 

One of the main ways you can manage your heartburn/acid reflux is by knowing what sets it off.  

 

Oftentimes, diet is a clear indicator of what your body is sensitive to. Many people notice that their heartburn/acid reflux is worse after eating spicy foods, high-fat meals, onions, caffeine, and generally acidic foods like citrus.  

 

Here’s a list of common foods that cause heartburn:  

 

• Citrus Fruits: Oranges, lemons, grapefruits, limes 

• Tomatoes: Fresh tomatoes, tomato sauce, ketchup 

• Spicy Foods: Chili peppers, hot sauces, curry 

• Fried and Fatty Foods: Fried chicken, French fries, potato chips, fatty cuts of meat 

• Garlic and Onions: Raw garlic, raw onions, onion powder 

• Chocolate: Milk chocolate, dark chocolate, chocolate desserts 

• Caffeinated Beverages: Coffee, energy drinks, certain teas 

• Carbonated Beverages: Soda, sparkling water, beer 

• Mint: Peppermint, spearmint, mint-flavoured products 

• Alcohol: Wine, beer, liquor 

• Processed and Fatty Meats: Sausages, bacon, pepperoni, deli meats 

• Dairy: Full-fat dairy products (cheese, cream, whole milk) 

• Refined Carbs: White bread, pastries, white rice, sugary cereals 

• Acidic Foods: Vinegar, pickles, mustard 

 

If you notice particular foods set off your heartburn/acid reflux, you can avoid them altogether or take preemptive measures such as taking antacids. 

 

Don’t forget to consider your medications! Some common medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), aspirin, and certain blood pressure medications, can relax the lower esophageal sphincter (LES), which can allow stomach acid to flow back into the esophagus, causing or worsening heartburn.  

 

If this is the case, talk to your pharmacy professional and healthcare provider to find the right solution fitted to you. 

 

Adjust Your Diet and Weight Management Plan 

As mentioned, your diet plays a big role in the impact of heartburn/acid reflux. By adjusting your diet based on your triggers, you can reduce the impact heartburn/acid reflux has on your life. 

 

However, oftentimes, heartburn/acid reflux can be worsened or even triggered by your weight status. 

 

We understand that weight management is not an easy issue to address, as several causes may not be limited to just your personal choices. Stressors, emotional distress, eating disorders, and personal finances can all be elements that impact someone’s current weight struggles.  

 

Having said that, provided that diet and weight are the cause of your heartburn/acid reflux situation, healthy and sustainable weight loss can alleviate your symptoms.  

 

 

While adjusting your diet can certainly help manage heartburn, the benefits go far beyond that. Cutting back on processed, high-fat foods while adding more unprocessed, whole foods (like fresh fruits and vegetables, whole grains, nuts, beans, fish, and eggs) can do wonders for your overall health. It can help you manage a healthy weight, reduce your risk of chronic diseases, and so much more. 

 

And that doesn’t mean you can never have your “fun foods.” Rather, they can be a part of an otherwise balanced and optimized diet. 

 

Here are some examples of healthy food options you can include in your diet to help reduce weight and the presence of heartburn/acid reflux:  

 

• Fruits: Apples, bananas, berries (strawberries, blueberries, raspberries), oranges, pears, mangoes, avocados 

• Vegetables: Leafy greens (spinach, kale, arugula), broccoli, cauliflower, carrots, bell peppers, sweet potatoes, zucchini 

• Whole Grains: Brown rice, quinoa, oats, barley, farro, buckwheat, whole wheat 

• Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds, hemp seeds 

• Legumes: Lentils, chickpeas, black beans, kidney beans, edamame 

• Lean Proteins: Chicken breast, turkey, grass-fed beef, fish (salmon, trout, sardines), eggs, tofu, tempeh 

• Dairy (or Dairy Alternatives): Greek yogurt, cottage cheese, unsweetened almond milk, soy milk 

• Healthy Fats: Olive oil, coconut oil, nut butters (unsweetened), avocado oil 

• Tubers: Sweet potatoes, yams, beets 

• Herbs and Spices: Garlic, ginger, turmeric, basil, cilantro, rosemary, thyme, cinnamon 

• Beverages: Water, green tea, herbal teas (ginger, chamomile), coconut water 

 

Choose Foods that Help Prevent the Problem 

There are certain foods you can include in your diet that actually help manage the symptoms of heartburn/acid reflux.

 

• High Fibre Foods: Whole grains like oatmeal, couscous, or brown rice. Root vegetables like sweet potatoes, carrots, and beets. And green vegetables like asparagus, broccoli, and green beans.  

• Alkaline Foods: Bananas, melons, nuts, cauliflower, and fennel. 

• Water-Based Foods: Celery, watermelon, lettuce, broth-based soups, cucumber, and herbal tea. 

 

Stop Smoking/Vaping and Avoid Alcohol  

The nicotine in cigarettes and vapes can weaken the lower esophageal sphincter. This muscle is what controls the opening between the esophagus and the stomach; when closed, it keeps the acid from your stomach from coming back up. If this muscle is weakened, it can cause and even worsen heartburn/acid reflux.  

 

There are several health benefits to quitting smoking, including reducing the likelihood of disease and multiple cancers.  

 

It’s also essential to limit your intake of alcohol. Alcohol can be a major aggravator of heartburn/acid reflux, and alcohol, overall, isn’t beneficial for the body as a whole.  

 

If you find you need help managing stress at the end of a long day, you can consider alternative forms of relaxation such as exercise, meditation, journaling, going for a walk with a friend, stretching, or even going on a long walk instead.  

 

If you feel your alcohol consumption is concerning, please see the Government of Canada website for resources. 

 

Adjust Your Bedtime Routine 

Certain bedtime practices can cause or worsen the symptoms of heartburn/acid reflux. You may find that adjusting these small things help alleviate your symptoms.  

 

1. Don’t eat right before bed: Make sure you eat 2-3 hours before you plan to go to bed to avoid worsening the symptoms of heartburn/acid reflux. You should also aim to eat mindfully and slowly and avoid any trigger foods.  

2. Sit up instead of lying flat: sleeping with your head leveled above your feet has been shown to help with heartburn/acid reflux. Try to avoid putting pressure on your stomach – this can actually make heartburn worse. 

 

Talk to Your Pharmacist and Healthcare Provider 

If you find daily changes haven’t helped to ease the symptoms of your heartburn/acid reflux, it may be time to talk to the professionals. A pharmacist can help match you with the right combination of medications to manage the impact of heartburn/acid reflux or can help find alternatives to current medications that are aggravating your condition.  

 

However, you should talk to your primary care provider if any of the following symptoms occur in conjunction with heartburn: 

 

• Blackened stools 

• Recurring chest pain 

• Trouble swallowing 

• Recurring bouts of vomiting  

• Unintended weight loss  

• Notice your symptoms are not improving even with lifestyle changes 

 

Update Your Vitamin Routine 

Few of us get all of the vitamins we need in a day from food and beverages alone. You could benefit from adding a few extra vitamins to your daily routine for both your health and your heartburn/acid reflux. 

 

Make sure you speak to a pharmacist or other medical professional before stopping and starting any new vitamins to make sure you’re only taking what’s required.  

 

Here are some vitamins you can consider adding to your supplement regime that could improve your heartburn/acid reflux symptoms.  

 

• Vitamin D: This may help reduce inflammation and support the immune system, potentially alleviating reflux symptoms. 

• Vitamin B6: Can help improve digestive health and reduce nausea and acid reflux symptoms. 

• Vitamin C: Acts as an antioxidant and may help reduce inflammation in the esophagus, though it's best to choose non-acidic sources like bell peppers and broccoli. 

• Vitamin E: Known for its anti-inflammatory properties, it may help protect the esophagus lining from acid damage. 

• Vitamin A: Supports mucosal health and can aid in healing the esophagus lining, potentially reducing irritation from acid reflux. 

 

 

Consider Home Remedies 

There are several home heartburn/acid reflux remedies that people report to help ease the symptoms and occurrence of heartburn/acid reflux. Make sure to talk to your healthcare provider before making any considerations for your current condition:  

 

• Baking Soda: Just a teaspoon of baking soda dissolved in a class of water can help to neutralize stomach acid and offer some temporary relief. However, it isn’t very tasty – be forewarned.  

• Apple Cider Vinegar: Contrary to what you’d expect, diluting a tablespoon of apple cider vinegar can help balance stomach acids.  

• Ginger: A knob of fresh ginger chewed or drinking ginger tea can help reduce nausea and inflammation in the digestive tract.  

• Aloe Vera: Drinking aloe vera juice (make sure it’s actually OK to consume – not all aloe vera juice is for drinking) can help south the esophagus and reduce acid irritation.  

• Chewing Gum: Sugar-free gum increases the production of saliva, which can help neutralize acid and wash it away from the esophagus.  

• Slippery Elm: Slippery Elm is an herbal remedy that can help soothe the esophagus and digestive tract. 

 

Choose Cook’s Pharmacy 

At Cook’s Pharmacy, we remember your face and your name, and we relate to your health experience in a way that ensures you’re receiving the best care. As an independent pharmacy, we take pride in serving our community and ensuring they’re able to be their happiest, healthiest selves. 
 
If you’re struggling with heartburn/acid reflux, come on down and book an appointment. We might just be able to help you find the heartburn/acid reflux remedy that’s right for you. 

 

 

 

Once the weather turns cool, feelings of autumn bliss fill the air. However, that same air can cause serious issues for those with dry skin or eczema.  

  

So, what do you do when you’re feeling flaky, itchy, and irritated? 

  

You call Cook’s Pharmacy, that’s what! Our specialists can help you find the best solution to combat your skin issues. 

  

There are many causes for dry, flaky skin:  

  

• Heat sources 

• Environmental factors 

• Excessive bathing or scrubbing 

• Harsh soaps and detergents 

• Other skin conditions 

• Medical treatments 

• Aging 

 

As for eczema, several things can irritate the condition. There are different types of eczema, each with its own triggers that can impact your skin's barrier function. More on that later. 
 
It’s also possible to experience more than one type of eczema at the same time, meaning it’s important to receive a proper diagnosis before starting treatment.  
 
Luckily, Cook’s Pharmacy is here to help. In this post, we’ll go through the several causes of dry skin and eczema this fall and winter season. 

 

Breaking Down the Causes of Dry, Flaking Skin 

In a lot of cases, the causes of dry, flaking skin are environmental or seasonal issues that are temporary and can be treated with relative ease. However, understanding the root cause will make it easier to find the dry skin treatment that works best for you. 

  

Some symptoms of dry skin can include:  

• Skin tightness 

• Skin that looks and feels rough 

• Skin that is either slightly flaking or flaking significantly 

• Scaling or peeling of the skin 

• Cracking skin that is painful 

• Ashiness 

 

The fundamental, underlying cause of dry skin is that the skin is losing water quicker than it’s being replenished. This imbalance can be worsened by everyday habits such as the use of soaps or harsh cleaning products that strip away oils from the skin. Living in cold or dry climates also contributes to this moisture loss. 

 

Here are some other potential causes of dry, flaking skin:   

• Your moisturizer contains ingredients that may not suit your skin type, such as isopropyl alcohol, benzyl alcohol, or sulfates. 

• Over-washing your skin or using excessively hot water can cause dryness. 

• You may not be moisturizing frequently enough throughout the day. 

• The type of moisturizer you’re using may not be appropriate for your skin – try a thicker one at night and a lighter one during the day. 

• The moisturizer you’re using could be expired. 

• Your dry skin might be a sign of an underlying condition that requires treatment or management. 

 

If your skin becomes excessively dry and/or painful, then it is best to contact your healthcare provider. They can offer treatment or refer you to a dermatologist to determine the best course of action.  

 

Some treatment options include:  

• Using gentler soaps without fragrance 

• Moisturizing several times a day, especially after bathing 

• Using thicker moisturizers at night, and a lighter one in the morning 

• Ensuring you’re not using expired products including moisturizers, facial products, makeup, etc. 

• Using sunscreen and avoiding prolonged sun exposure 

• Avoiding contact with harsh cleaning products  

• Drinking lots of water 

• Taking warm baths and showers (NOT hot) 

• Using a humidifier  

Remember, it’s best to talk to a healthcare provider before applying products to the affected areas to avoid further irritation. 
 
You should reach out to a healthcare provider if your symptoms resemble any of the following:  
 

• Consistently itchy skin that negatively impacts your life 

• Appears infected (red, hot, weeping, or swollen) 

• Painful to the touch 

• Develops into a rash 

 

Breaking Down the Causes of Eczema  

Eczema is a skin condition characterized by dry and itchy patches of skin, often flaking. Symptoms of eczema often flare up, due to contact with allergens or irritants, as well as factors like stress and anxiety. 

  

Eczema can cause skin to become dry, itchy, or bumpy. It weakens the skin’s barrier function, which helps retain moisture and protect the body from the elements. In severe cases, eczema can even become infected.  

  

While there is no cure for eczema, there are many effective treatments. With proper management, those with eczema can live fulfilling lives and manage their symptoms. 

 

 

Eczema is a form of dermatitis – a group of skin conditions that cause inflammation. There are several forms of dermatitis, such as:  

 

• Atopic dermatitis 

• Contact dermatitis 

• Dyshidrotic eczema 

• Neurodermatitis 

• Nummular eczema 

• Seborrheic dermatitis 

While the exact cause of eczema isn't known, there are many reported triggers for the condition, such as: 
 

• The body's immune response to an allergen or irritant 

• Issues with the skin's barrier that release moisture and let germs/bacteria in 

• A family history of eczema, other allergies, and even asthma 

• Overactive immune system 

• Stress and anxiety 

• Environmental factors such as dry/hot climate 

 

A common concern for people with eczema is that the condition is contagious. However, eczema is not contagious at all. Still, it’s better to limit touching the skin to avoid potential infection, especially if the skin is broken.  
 

There are several treatment options for eczema, and often, treatments will be compounded to address the issue. Everyone is different, and depending on your case, some treatment options may work better than others.  
 
Having a healthcare provider along for the journey can help you find the right treatment options for you.

 

Here are some of the common treatments for those struggling with eczema:  

  

Topical Treatments 

• Topical Corticosteroids: Commonly prescribed to reduce inflammation and itching (e.g., hydrocortisone, betamethasone). 

• Topical Calcineurin Inhibitors: Non-steroidal creams that help reduce inflammation and immune responses (e.g., tacrolimus, pimecrolimus). 

• Topical PDE4 Inhibitors: Non-steroidal anti-inflammatory creams for mild to moderate eczema (e.g., crisaborole). 

 

Systemic Treatments 

• Oral Corticosteroids: For severe cases, short-term use of oral corticosteroids may be prescribed (e.g., prednisone). 

• Biologic Drugs: Injectable medications that target specific immune responses, such as dupilumab (Dupixent). 

 

Phototherapy 

• UV Light Therapy: Exposure to controlled doses of ultraviolet light can reduce symptoms in moderate to severe cases. 

 

Moisturizers 

• Emollients: Creams, ointments, or lotions to hydrate the skin and maintain the skin barrier (e.g., CeraVe, Eucerin). 

• Occlusive Moisturizers: Thick creams or ointments that lock moisture in the skin (e.g., petroleum jelly). 

 

Lifestyle Modifications

• Avoiding Triggers: Identifying and avoiding irritants like certain soaps, fragrances, or allergens. 

• Wet Wrap Therapy: Applying wet bandages over moisturizers or medicated creams to enhance absorption and reduce itching. 

 

Antihistamines 

• Oral Antihistamines: Can help control itching, especially at night (e.g., cetirizine, diphenhydramine). 

 

Other Medications 

• Antibiotics: If eczema becomes infected, oral or topical antibiotics may be prescribed. 

• Immunosuppressants: Medications that suppress the immune system, used for severe cases (e.g., methotrexate, cyclosporine). 

 

Things to Avoid When You Struggle with Dry Skin or Eczema 

There are many treatments for dry skin and eczema, but there are also common things you should try to avoid. Sometimes, the pursuit of relief can leave us searching for a quick fix. However, properly treating any condition requires time and patience to find something that works. 

  

Here are some things you should try to avoid when dealing with dry skin or eczema. 

  

Scrubbing and Over-Exfoliating 

  

It can be very tempting to scrub or exfoliate flaky skin away.  While exfoliating can be a great way to remove dead skin cells, excessive scrubbing and over-exfoliating can actually make dry skin worse. It can also make your skin irritated and raw, worsening the condition. 

  

In the case of eczema, it’s generally not recommended that you exfoliate dry patches. Exfoliating the dry patches can aggravate the area. In the case of using chemical exfoliators – this could potentially cause a flare-up.  

  

If you struggle with eczema, you’re likely sensitive to certain products and need to use gentler ones that are approved by a healthcare provider or dermatologist.  

  

Stopping and Starting Treatments 

  

When it comes to skincare, consistency is key. It’s recommended that you try treatments for at least 4-6 weeks.  If you don’t notice any improvement, then it’s time to check in with your healthcare team. 

  

For eczema, it can take several weeks depending on the severity of the flare-up before significant improvements can be seen. What’s important is that you continue to use the products or medications as prescribed. 

  

One of the worst things you can do is to stop and start treatments. This not only prevents the products or medications from working effectively but changing treatments frequently can cause further irritation and worsen the problem. 

  

Patch Testing Treatments 

  

Before you start any dry skin treatments (especially over-the-counter ones) you should always do a patch test before using consistently. The last thing you want as someone with skin troubles is potentially causing further irritation.  

  

How to Perform a Patch Test 

1. Choose a Spot: Apply the product to a small area of skin where it won’t be easily washed or rubbed off, like the inside of your arm or the bend of your elbow. 

2. Apply the Product: Use a quarter-sized amount and apply it as thickly as you would normally use it. 

3. Wait: Leave the product on for as long as you would during regular use. If it’s a wash-off product like a cleanser, keep it on for 5 minutes or as directed. 

4. Repeat: Do this twice a day for 7-10 days. Reactions might not happen immediately, so it’s important to continue for the full duration. 

5. Check for Reactions: If your skin reacts, wash off the product immediately and stop using it. You can use a cool compress or petroleum jelly to soothe the skin if needed. 

  

Also, make sure you read the instructions on the packaging carefully and apply them according to said instructions. 

 

Cook’s Pharmacy Can Help 

       

The specialists at Cook’s Pharmacy can help you find the treatment plan that works best for you. You don’t have to struggle with dry skin or eczema alone – our team is equipped to provide insight and treatments to help manage your symptoms.  

 

Cook’s Pharmacy is proudly independent and treats all of our patients as unique cases, tailoring our services to meet your needs.  

 

Book an appointment today, and get ahead of your dry, flaky skin and eczema this season.