Archive for September, 2016
September is Women’s Health Month! This blog will focus on three important supplements for women: calcium, vitamin D, and folic acid. Remember to always talk with your doctor or pharmacist before starting any new vitamins or supplements.
Calcium helps build strong bones, but do you know what else it does? Calcium helps our muscles to contract, blood to clot, and nerves to send messages. Every day, our body loses calcium, but cannot produce more. If we don’t get enough, our body takes it from our bones which can cause problems like osteoporosis.
Regardless of age, it’s important that you’re getting enough calcium. Sometimes it’s difficult to get calcium through diet (especially if you don’t eat dairy), so you may want to consider taking a supplement. Here are some recommendations for calcium:
- Pregnancy: 1,000-1,500 mg per day
- Age 50 and younger: 1,000 mg per day
- 51 and older: 1,200 mg per day
Vitamin D allows your body to absorb calcium. Without Vitamin D, calcium wouldn’t get taken up into your bones. Vitamin D is produced in response to sunlight, but did you know that a sunscreen as low as SPF 8 blocks its production by 95%? Vitamin D can be found in fatty fishes like tuna and salmon, but most people don’t get enough through diet alone. To promote healthy bones, you should get at least 600-800 IU a day. If you’re not already taking a supplement, you may want to consider adding one to your regimen. Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol) are both great options.
Folic Acid converts carbs into energy and allows our body to use fats and proteins. It is an important supplement to take if you are planning on becoming or might become pregnant. It helps prevent neural tube defects, which cause problems in the development of the baby’s spinal cord and brain. Studies show taking folic acid before conception and during the first trimester reduced this risk by 72-100%. Start taking 400-600 mcg per day at least 1-2 months before trying to become pregnant and continue at least two months after conception. If you’re taking a prenatal vitamin, it may contain more folic acid and that’s ok.
National Osteoporosis Foundation: https://www.nof.org/patients/treatment/calciumvitamin-d/
University of Maryland Medical Center (Folic Acid): http://umm.edu/health/medical/altmed/supplement/vitamin-b9-folic-acid
Most people know vitamins are important to your body, but what do they do? Vitamins help maintain healthy teeth, skin, bone, and tissues and are necessary for your body to function. Because your body is unable to make most of the vitamins you need, you may find yourself questioning if you’re getting enough.
So do you need a multivitamin?
Multivitamins are supplements that usually contain the recommended daily amount of each vitamin. They can also have extra ingredients and small amounts of minerals like calcium and magnesium.
However, you may be surprised to learn that most people (75%) get enough vitamins through the food they eat. Regularly consuming fruits, vegetables, dairy, and whole grains provides your body with the nutrients it needs.
If you’re questioning the balance and nutrition of your diet, choosemyplate.gov is a great and free resource. You can find tips for eating healthy on a budget and track your food and physical activity. Studies have shown that getting vitamins through food lowers your risk of heart disease and cancer, while multivitamins are not able to prove this lowered risk.
What’s the harm in taking unnecessary multivitamins? You could have excess intake of vitamins and experience side effects like nausea, pain, and vomiting. In serious cases, overdose of vitamins and iron can be fatal. Multivitamins can also interact with your medications, making them work less or not at all.
Is there ever a time I should consider taking a multivitamin?
If you are over the age of 50, aren’t eating a balanced diet, or are a vegan/vegetarian, you may want to talk with your physician or a registered dietician to discuss if a multivitamin is appropriate.
As you recall, multivitamins can decrease the effectiveness of some medications. But did you know that some medications can deplete vitamins in the body? If you’re taking any of these medications long-term you may experience these vitamin deficiencies:
- Vitamin D (Phenytoin, Carbamazepine)
- Vitamin B12 (Metformin)
- Vitamins A, D, E, K (Orlistat, Colestipol, Cholestyramine)
Most people do not require a multivitamin and obtaining your vitamins through diet is proven to be more beneficial in preventing chronic disease. It’s always important to follow physician, pharmacist, and registered dietician recommendations and make them aware of any supplements and medications you are taking.
If you have any questions or concerns, please stop by and talk to the friendly and knowledgeable staff here at Plain City Druggist.
Moyer VA. Vitamin, mineral, and multivitamin supplements for the primary prevention of cardiovascular disease and cancer: U.S. Preventative Services Task Force Recommendation Statement. Ann Intern Med. 2014;160(8):558-564.
Murphy SP, White KK, Park SY, Sharma S. Multivitamin-multimineral supplements’ effect on total nutrient intake. Am J Clin Nur. 2007;85:280S-284S.
Dealing with Seasonal Affective Disorder (SAD) As the Days Become Darker. By Our Student Pharmacist for September, Kelly Brookbank.
As painstakingly sad as it is to admit, daylight savings time is coming to an end. On November 6, we will be setting our clocks backwards by one hour, meaning there will be less daylight in the evening hours. As winter approaches, the days get shorter and the temperatures continue to drop, making it a greater challenge to maintain our fitness and overall health.
During the winter months, some of us get a case of the “winter blues,” leaving us less energized and depressed. The “winter blues” are in fact tied to a real condition. Seasonal Affective Disorder (SAD) is a clinical diagnoses requiring medical attention. It is not typically common or severe within the general population, but those with depressive disorders may be affected more.
SAD is a subtype of mood disorders, such as depression, that repeatedly occurs during particular seasons. It is not surprising that winter depression, which onsets in the fall and winter months and remits in the spring, is the most common type of SAD.
Treatment options for SAD include antidepressants, light therapy, and psychotherapy.
Symptoms of winter SAD:
- Sleeping more than usual
- Having a bigger appetite than usual
- Craving starchy or sweet foods
- Weight gain
- Feeling rejected
- Feeling as though your arms and legs are weighted down
Adjunctive therapy is encouraged:
- Sleep hygiene
- Daily walks outside
- Aerobic exercise
- Enhanced indoor lighting with regular lamps and fixtures
- Awakening from sleep with a light
During the winter months, it can be very challenging to continue working out, especially in natural sunlight. It is always important to uphold a healthy lifestyle, but sustaining it throughout the winter can help maintain your physical and mental health and may even keep some of those winter blues away!!
If you feel like you suffer from SAD or have thoughts of harming yourself, please contact a healthcare professional immediately.
Seasonal Affective Disorder. UpToDate. Wolters Kluwer. Waltham, MA. Accessed 9/18/2016
Seasonal Affective Disorder. Patient Education- Disease and Procedure. Lexicomp. Wolters Kluwer. Hudson, OH. Available at https://online.lexi.com. Accessed 9/21/2016
Photo copyright, Charles Schulz, “Peanuts” comic stip.
The Tenth Annual 4 Mile Run/Walk and Kid Fun Runs, held each year by UPCO, the Uptown Plain City Organization, will fall on Saturday, September 24 this year.
The main race will begin at 8 am with a Kid Fun Race starting at 9 am for those 14 years and younger. The Kid Fun Race includes both a 440 yard and a one mile race. The registration is $2 for the 440 Dash and $5 for the one mile. Both of these races stay within Pastime Park and all participants receive a Fun Run Award.
Registration the day of the race is $40 and will begin at 7 am, ending promptly at 7:45 am. The Kid Fun Run Registration will end at 8:30 am. To register in advance, go HERE.
There will be awards for the top finishers, as well as awards for age categories. For more information on all awards and event details, go HERE.
For additional information on the run/walk, go HERE.
To Like the Run/Walk on Facebook, go HERE.
We are so lucky to have a student pharmacist at Happy Druggist on Karl Road this month from The Ohio State University’s College of Pharmacy. Kelly Brookbank is a fourth year student who will graduate in May 2017 and then go on to practice as a pharmacist. In this posting, we’d like to introduce you to Kelly.
Hi! My name is Kelly Brookbank. I am a fourth year pharmacy student at The Ohio State University’s College of Pharmacy. As a fourth year student, I rotate to a different site each month. This month, September 2016, I have the privilege of working alongside Mark at Happy Druggist Pharmacy.
I was born and raised in Cincinnati, Ohio. I love the Reds, Montgomery Inn, Graeter’s Ice Cream, and Skyline Chili. However, I have been in Columbus for the past eight years.
I first came to Ohio State to complete my bachelor’s degree. I have always enjoyed math and science–and these classes and experiences led to my decision to pursue a career in pharmacy. From undergrad at OSU, I applied and was accepted (Thank Goodness!) to Ohio State’s PharmD program. I will be graduating this coming May.
After graduation, I plan on completing a hospital based residency program.
Throughout undergraduate school, I worked at Skyline Chili and Kroger Pharmacy as a technician. During pharmacy school, I have worked as a pharmacy intern at Mount Carmel St. Ann’s Hospital.
I am very excited to spend the month of September with Mark and his great staff at Happy Druggist. I am eager to learn as much as possible, as well as get to know all of the patients! I hope I have the opportunity to meet all of you!