Compounding for Your Furry Friends

A balanced combination of ingredients is key in helping your pets take their medication. Macdonald’s Prescription #3 is a compounding pharmacy that is committed to the health of your furry friends by using pet-friendly bases, natural flavours and sweetners in our compounding medications. Introducing you today some of the bases we use when compounding: 


  1. Fixed Oil Suspension 

Most animals like the taste of oils. Almond oil used in this base is neutral tasting, so is palatable for many species including dogs, cats, and ferrets. Oil bases also help coast drug chemicals, masking bitter-tasting drugs. Additional flavours such as chicken, bacon, fish, or liver can be added to enhance the flavour according to your pet’s preference. Another advantage of oil-based suspension is that it usually allows for longer expiry date than water-based suspension.  


  1. Suspendit

It is a base made with a natural sweetner derived from monk fruit. The base thickens upon standing and thins when shaken, allowing for rapid mixing of drug particles. Flavours can be added to enhance the taste of the compound.  


We are always improving and adding new ways to help owners medicate your pets. Visit Macdonald’s Prescriptions Kitsilano for more information. You can also call us between 9 to 5 pm during Monday to Friday, and 10 to 4 pm Saturday at 604-738-0733 or email us at  

A Guide To Understanding How Hypertension Is Diagnosed

High blood pressure (BP) condition is known as Hypertension, which increases an individual’s risk of having a stroke, and developing heart and kidney diseases. Blood pressure measures the pressure of blood pumped into the arteries. The heart muscle contracts to employ blood flow into the arteries to support organs and tissue that have blood rich with oxygen. According to Symbol of Statistics Canada, almost one-quarter of all Canadian men (24%) and women (25%) have a high blood pressure condition. Hypertension is one of the leading causes of early death across the world. It’s crucial to visit a health professional to learn more about BP conditions and how to maintain your health.

MacDonald’s Prescription #3 has put together a quick, comprehensive guide to understanding hypertension to keep you informed.

The Difference Between Normal Blood Pressure and Hypertension

Normal blood pressure indicates wider arteries and optimal blood flow to said arteries. According to the American College of Cardiology/American Heart Association, normal blood pressure is less than 120/80 mg Hg (millimetres of mercury.) The first number (120) represents systolic pressure, which is when the blood is pumped into arteries when the heart contracts. The second number (80) is the diastolic pressure, which is a relaxed heart that, in between strokes, becomes filled with blood. 

High blood pressure (Hypertension) is classified and separated into the following categories:

  • Elevated: 120-129 systolic pressure and less than 80 diastolic pressure.
  • Stage 1 Hypertension: 130-139 systolic and 80-89 diastolic.
  • Stage 2 Hypertension: at least 140 systolic and 90 diastolic.
  • Hypertensive crisis: When the systolic reaches over 180 as well as the diastolic reaching over 120. The patient requires immediate medication changes, and if no difference occurs, prompt hospitalization is necessary in case of organ damage. 

How Blood Pressure Is Measured

Measuring for BP is essential to check whether your blood pressure is normal or if you are at risk of or currently have a stage of Hypertension. Using a BP machine, one of our health professionals at MacDonald’s Prescription #3 will measure your BP. In a seated position with your back supported by a chair and legs uncrossed, you are fitted with a cuff that fits your arm width that will detect your measurement. To test for hypertension, the following measurement techniques are used:

  • Ambulatory BP-Monitoring (ABM): Using a digital BP machine, a belt is attached to the waist and cuff attached to one of the arms. BP measurements are recorded on the machine and measure over a 24-48 hour duration every 15-20 minutes during the day and every 30 minutes every evening.
  • Home BP Monitoring: Needs 12-14 measurements both morning and night per week on a semi automatic BP machine.
  • Office based measurements: The patient uses a BP device at the doctor’s office.

MacDonald’s Prescription #3 is your medical supply store in Vancouver to consult with you on how to care for your BP. Our healthcare professionals will guide you on what custom medication is suitable for your needs. We’re here to help make your life with hypertension easier. Send us a message to learn more about our services or stop by to speak to our pharmacists today.

Drinking Water Can Prevent Diseases

No one can deny the benefits that are associated with drinking the daily recommended amount of water. It effectively keeps your system functioning properly while helping to fend off or treat certain diseases. While how much water you’re supposed to drink depends on your activity level, overall lifestyle and other factors, it’s recommended that the average person drink about eight glasses of water (containing eight ounces of water per glass) a day. To motivate you into getting your daily dose of H2O, here are nine ways in which water can prevent or treat diseases.

Prevent Kidney Stones
Kidney stones are commonly caused by not drinking enough water. Because water is able to dissolve the matter that creates the kidney stones, drinking about 12 glasses of water per day will help to effectively treat them.

Prevents Constipation
Not enough water in your diet will result in more dense bowel movements, which can lead to hemorrhoids or diverticulosis. Eating more vegetables in addition to staying hydrated will keep your stool softer, making it easier to pass.

Treat Urinary Tract Infections
The more water you consume, the more you’re likely to urinate throughout the day. Drinking lots of water will effectively flush out the bad bacteria within your bladder and reduce your urinary tract infection symptoms.

Keeps You Feeling Energetic
When you get dehydrated, your blood actually becomes thicker than its original, hydrated state. Thicker blood makes proper circulation more difficult, resulting in your brain being less active and you feeling more fatigued. Drinking more water will easily remedy that, as well as cure any resulting headaches.

Prevents Diarrhea Resulting from Dehydration
The best way to quickly recover from a bout of diarrhea caused by dehydration is to drink this rehydration home remedy. Simply mix two teaspoons of sugar and ¼ teaspoon of salt into a glass of water. Similar to a dextrose solution you’d get from a hospital, drink as much of it as you can to soothe your symptoms.

Reduces Fever
When experiencing flu-like symptoms, it’s best to drink lots of water as it can help lower your fever. This is accomplished through simply urinating the heat and toxins from your body.

Reduces Heartburn
Taking a few gulps of water every 20 minutes or so is all it takes to flush away any stomach acid that’s creeping up. If you’re still experiencing heartburn, then try eating bananas with your water, as this is an effective alternative to consuming antacids.

Reduces Weight
Drinking about two glasses of water before each meal will lessen how much food you consume, as you’ll feel fuller faster. And since water doesn’t contain any calories, you don’t have to worry about gaining additional weight.

Improves Skin
Staying properly hydrated throughout the day, whether that means drinking six glasses of water or ten, will reduce any signs of wrinkles, dull skin and undereye bags. Increasing your water intake will allow for bright, plump and glowing skin over time.

At MacDonald’s Prescriptions, our expert staff works hard to provide the best customer service to the neighbourhood. Our Kitsilano drugstore and pharmacy, located in Vancouver, BC, has been treating the community for over 45 years. Our pharmaceutical services include specialized medication, compliance packaging, vaccinations, ostomy care, medication reviews and more. Be sure to stop by our Kitsilano drug store or call to book an appointment.

3 Best Fitness Tips Over 30

Everybody wants to stay healthy and fit; however, as we get older, especially past 30, it becomes more difficult to achieve and maintain our desired fitness level. This does not mean that staying fit after 30 is impossible, though, as this blog post will make clear. If you follow these tips, you will ensure that you can make progress towards your goal of staying healthy in a safe and efficient way.

The most important fitness tip is simple and well-known:  eat healthier. Some may be surprised at this and believe that exercise, not healthy eating, is the best way to achieve and maintain fitness. While exercise is indeed very important (and will be discussed in further detail below), it is the food we eat that reigns supreme. To see this, consider someone who exercises daily but also indulges in an unhealthy diet made up of candy and fast food. It is highly unlikely that he or she will be fit. However, by adopting a healthier diet, we can prevent excessive weight-gain, lower cholesterol, and mitigate the easier gaining of weight that seems to occur as we get older. Unfortunately, this means cutting back on pizzas and burgers, but on the other hand, you will feel so much better when you start integrating more vegetables, legumes, and similarly healthy foods into your daily diet. To make sure you eat healthy, cleanse your pantry and shelves of any unhealthy snacks and food. Occasional indulgences are ok, but staying consistent and disciplined in a healthy diet will reap plenty of fitness gains.

In conjunction with healthier eating, you should also exercise more frequently. Go on a bike ride, go for runs, try rowing, do some weightlifting, and anything else that gets you moving and your heartbeat racing. People are supposed to exercise at least 30 minutes a day; if you are not doing this, make it a goal. If you begin to eat better and start consistently working out, you will see a world of change in regards to achieving and maintaining fitness.

With this said, however, you should be careful to not injure yourself when working out. As you get older, your body becomes increasingly more fragile, so you need to make sure your exercises are not overly strenuous. In this respect, adopting and tweaking a certain gambling maxim is your best bet for avoiding injury while exercising: know your limit, and exercise within it.

Another significant tip is to cut out unhealthy habits, like smoking and drinking. These habits damage your lung and liver, respectively, and they will also counteract any progress you make when it comes to eating healthier and exercising more frequently.

For more information and tips on fitness, visit our website! Whether you want to be exposed to more tips to help with your fitness journey, need compression socks, or want a medication review, Macdonald’s Prescriptions #3 is the pharmacy for you!.

How to Avoid Hay Fever This Summer

Hay fever is never fun. Dust and pollen during allergy season wreak havoc on sufferers, causing the mucous membrane of their eyes and nose to become itchy and inflamed – leading to watery eyes and runny noses. It’s also doubly frustrating because, during the winter, hay fever sufferers can also get colds that give them the same symptoms they suffer in the summer! They just can’t catch a break! So how can hay fever sufferers protect themselves against these symptoms? Here are six hay fever hacks that should help you out!

Learn About Hay Fever

Understanding hay fever will allow you to take control of your symptoms and some of the effects that it leads to. When you ingest pollen, whether in your nose or your eyes and you have allergies, your body reacts by thinking it is under attack. If you have ailments such as asthma, this can make the situation even worse. Learning about symptoms before you get them can help you stop them.

Look Up Pollen Measurements

Nowadays, you do not just have to leave it to chance regarding whether or not the day is going to be a bad allergy day. You can look up pollen forecasts online before you go out, which will let you know if it is a good idea to take an antihistamine before you leave your house.

Get Treatment Before Allergy Season

There are a variety of treatments that you can take before allergy season that helps you combat symptoms. Immunotherapy and desensitization are both excellent methods to help you combat allergies. Whether you get injections, drops, or pills, preparing for allergy season before it happens will keep it from overwhelming you.

Avoid Allergens

While it may seem obvious, try to avoid places that have a lot of pollen. Instead of going for a run in your local park, consider going to a gym and running on the treadmill instead. If you can’t avoid going to the park or somewhere else where there will be a lot of pollen, then take an antihistamine first.

Allergy-Proof Your House

There are a few things that you can do to help keep allergens out of your home. Keep your windows and doors closed, take your clothes off and change into indoor clothes immediately upon getting home, wash your face to get any lingering pollen off, invest in an air purifier, and regularly vacuum.

Avoiding Alcohol Consumption

This is not just because during allergy season many alcoholic beverages are consumed out on patios and in backyards. Your body produces histamines when you have an allergic reaction, which causes the symptoms you get. Alcohol contains histamines, which can aggravate your symptoms, so you should maybe pick that virgin pina colada.

What to do?

If your allergies are getting to be too much for you to handle, then come into MacDonald’s Prescription #3. Our Vancouver drug store has the expertise and products that you need to take control of your allergies. Don’t let hay fever win this allergy season. Come into MacDonald’s Prescription #3, and we will get you equipped for the upcoming allergy season!

Benefits Of Wearing Compression Socks

If you are suffering from spider and varicose vein conditions, then you fully understand the frustration of dealing with itching, swelling, burning, fatigue, and leg cramps. A compression sock has been medically known to reduce the signs of painful varicose veins. Furthermore, they also help in slowing down the progression of vein diseases.

NOTE: Compression socks alone does not correct or solve the main cause of the vein problem.

Compression Socks Benefits

Prevents Swelling

Compression footwear technology has been changing for the last decade. Today, these products help users by preventing or limiting foot or leg swelling; especially to those people who spend the whole day standing. This is why this product is popular with nurses and waitresses.

Improve Venous Blood Flow

Compression socks help boost the blood flow back to the heart overcoming the effects of gravity. Medically graded compression socks have been designed stronger at the feet and it gradually decreases in pressure as it extends to the thigh. This means that a correctly designed and trim compression sock prevents blood clot, blood pooling and other leg symptoms.

Prevent Blood From Pooling and Clotting in Your Legs

If you sit down for long periods of time, either when travelling or when sitting at your desk at work, there is a risk of your blood pooling in your legs if you have bad circulation. When you wear your compression socks while sitting, a gentle pressure will be applied to your legs with allows your blood to flow back to your heart. This stops blood from pooling in your feet or ankles, and it also lowers the risk of having blot clots.

Fashion and Everyday Use

With new designs and technology for compression socks, even people with no symptoms of varicose or spider veins are starting to wear them day-to-day. Compression socks now come in various colours and styles including open/closed toe styles, sheer fabric, thigh high, knee high, and different flesh tones, meaning you can wear them to fit your own style! Athletes are also using compression socks to promote better circulation and to have better stamina while they perform their sport.
If you are looking to get a pair of compression socks, stop by MacDonald’s Prescriptions #3 in Vancouver to get fitted today! Whether you are in the market to help promote better blood circulation to stop varicose and spider veins, or you just want a stylish pair of compression socks to wear out on the town or while you are working out, our professional team will be happy to find the best option that will fit your needs.

If you are looking for compression socks for medical needs, we can prescribe a pair based on the degree of compression that you need. The most common types of compression socks will range from 15-20, 20-30, and 30-40 mmHg. Our certified and trained compression stocking fitter will measure your legs and find the best sock that will work right for you. We carry high quality compression socks and garments and they are available in a wide range of colours, shapes, and sizes that will fit both males and females of all ages. Call us at 604-738-0733 or email to book your compression sock appointment today!

How good sleep decreases your risk of cardiovascular disease

When it comes to our health, along with eating healthy and getting plenty of exercise, one of the things that we are told is to get plenty of sleep. For many of us, getting a full eight hours of sleep, is more of a pipe dream than anything. Our lives are getting busy and more interconnected than ever, making it harder for us to disconnect and get the sleep we need. This decrease in sleep can lead to an increase in cardiovascular disease.

At night, during sleep, our body naturally lowers our blood pressure and our heart rate. By lowering our blood pressure and our heart rate, our heart is able to slow down and relax. The slowing down of our heart is important to ensuring that our blood pressure remains low. Without the ability to lower our blood pressure at night, our blood pressure rises throughout the day. Higher blood pressure is not something to scoff at.

In addition to regulating your blood pressure and heart rate, our bodies also regulate our hormone levels. The hormone levels that are regulated are responsible for regulating stress, our immune system, and our appetite. This means that our mood, how we feel, and how we function are all maintained by our sleeping.

In a study done in South Korea, researchers found an alarming problem among those that they researched. In the participants that had on average five hours of sleep or less, the researchers found an increase of calcium buildup and arterial stiffness. These two symptoms are importants signs of oncoming heart disease.

In other studies done, researchers found that there were increases in risk for other cardiovascular diseases. Some of the other cardiovascular diseases that had an increased risk were: high cholesterol, diabetes, and obesity. Some of these diseases are a larger issue in that they lead to other issues that compound in more sleep problems.

All of these problems are not only symptoms of a lack of sleep but are also problems that come from people who result in too much sleep. Too much sleep can also result in health problems as our bodies need only a certain amount of sleep. By increasing the amount of sleep someone receives, their body produces an abundance of hormones and chemicals that results in a negative effect of their body. This included an increase in potential for stroke in participants.

While a day or two of missed sleep might not have an effect on our well being, prolonged periods of lacking sleep will start to have negative effects on our bodies. While much of our mental state is regulated by proper sleep, the increase in risk for cardiovascular disease is great concern. Increased blood pressure, greater calcium buildup, and arterial stiffness are huge warning signs of major cardiovascular disease. The increase in risk of stroke, heart failure, heart attack, and other cardiovascular disease are not worth missing a few hours of sleep at night.

When it comes to our health, along with eating healthy and getting plenty of exercise, one of the things that we are told is to get plenty of sleep. For many of us, getting a full eight hours of sleep, is more of a pipe dream than anything. Our lives are getting busy and more interconnected than ever, making it harder for us to disconnect and get the sleep we need. This decrease in sleep can lead to an increase in cardiovascular disease.

At night, during sleep, our body naturally lowers our blood pressure and our heart rate. By lowering our blood pressure and our heart rate, our heart is able to slow down and relax. The slowing down of our heart is important to ensuring that our blood pressure remains low. Without the ability to lower our blood pressure at night, our blood pressure rises throughout the day. Higher blood pressure is not something to scoff at.

In addition to regulating your blood pressure and heart rate, our bodies also regulate our hormone levels. The hormone levels that are regulated are responsible for regulating stress, our immune system, and our appetite. This means that our mood, how we feel, and how we function are all maintained by our sleeping.

In a study done in South Korea, researchers found an alarming problem among those that they researched. In the participants that had on average five hours of sleep or less, the researchers found an increase of calcium buildup and arterial stiffness. These two symptoms are importants signs of oncoming heart disease.

In other studies done, researchers found that there were increases in risk for other cardiovascular diseases. Some of the other cardiovascular diseases that had an increased risk were: high cholesterol, diabetes, and obesity. Some of these diseases are a larger issue in that they lead to other issues that compound in more sleep problems.

All of these problems are not only symptoms of a lack of sleep but are also problems that come from people who result in too much sleep. Too much sleep can also result in health problems as our bodies need only a certain amount of sleep. By increasing the amount of sleep someone receives, their body produces an abundance of hormones and chemicals that results in a negative effect of their body. This included an increase in potential for stroke in participants.

While a day or two of missed sleep might not have an effect on our well being, prolonged periods of lacking sleep will start to have negative effects on our bodies. While much of our mental state is regulated by proper sleep, the increase in risk for cardiovascular disease is great concern. Increased blood pressure, greater calcium buildup, and arterial stiffness are huge warning signs of major cardiovascular disease. The increase in risk of stroke, heart failure, heart attack, and other cardiovascular disease are not worth missing a few hours of sleep at night.

Do you suffer from sleep problems and exhaustion? Our Hormone Testing can help you uncover hormone balances that cause sleep difficulties.

Allergies in the Winter

You know the feeling, you are sniffling and sneezing…again. And again, you are feeling achy, exhausted and headachy.

Most people do not think about their allergies as the cause of their annoying cold-like symptoms during the cold winter months because the cause of most respiratory allergies — pollen — is not generally floating about in the cold and snowy climate.

Yet some of the most troublesome and frustrating allergies are two things found inside. Things like dust mites, mold and animal dander top the list.

What are the Allergies?

Allergies are overreactions of the immune system to foreign particles that ought to be innocuous. For reasons that scientists do not completely understand, some people have a more dramatic reaction to things like dust mites or mold spores than others. And, just as some people react worse than others, some experience, some headaches and others sinus pressure.

How Can You Tell the Difference Between Allergies and a Cold?

So how do you know if you have an allergy or a cold? Both allergies and colds are caused by a virus and an allergen that is set off your body’s immune responses. Both can lead to a runny or stuffy nose, fatigue, sinus pressure, headaches, a cough and sore throat. However, there are some symptoms that are more likely to occur with allergies. These include itchiness of the eyes, ears, and back of the throat. While symptoms like aches and fever often indicate a cold.

Another huge difference is the timeline and persistence of these symptoms. Generally, when you have a cold, you will first feel crummy, and then you will get sick before your symptoms gradually go away. Often a cold only lasts a week, maybe two at the most. Allergies, however, tend to show up on a more recurring basis, without the slow build up or gradual depleting of symptoms.

Are There Any Complications That People With Allergies Tend to Experience?

People who experience allergies throughout the winter are more likely than others to develop asthma, which is a much more serious and chronic condition.

What Can I do if I Have Indoor or Winter Allergies?

-Reduce your exposure as much as you possibly can. This can be quite challenging, however, knowing that dust mites live in bedding, upholstered furniture and carpeting means that you should be washing and changing your bedding and upholstery on a regular basis. The fact that mold grows in damp places such as bathrooms and basements means that if you suspect you might have a mold problem, you should get it checked ASAP. And well, if you have pets, you should be trying to avoid coming in contact with too much loose fur, and vacuuming either every other day or every single day depending on how serious your symptoms are.

-Cockroaches are another extremely common allergen that is found in most urban settings. When it comes to dealing with these little critters your best bet is to vacuum frequently, wash bedding in hot water every few days, and to remove mold with a bleach solution.

If you think that you might be battling winter allergies, there are a wide variety of over-the-counter products to help relieve some of your symptoms, including antihistamines and decongestants.

How to Tell If You Have the Cold or the Flu

Though some people get things mixed up when it comes to differentiating between the influenza, which is called the flu for short, and the common cold. While many others think they are the same, they are however both types of upper respiratory infections, caused by viruses, and both can actually take a week or more to clear out of your system. Both infections are highly communicable, so can easily be contracted. Also, they have similar symptoms which include, coughing, sore throat, nasal congestion, headache and fever.

Though some people are of the idea that the cold and flu are the same and treated same way, but in reality, they are not the same and the way to treat them may vary too. Below are some things you need to know when you are not sure of which ailment you are down with.


The common cold is an upper respiratory infection triggered by a virus. Although, a cold can be caught at any time of the year, it is however, more rampant during winter months. It is more during this season because most viruses that cause cold thrive in low humidity.

Colds can be spread, when someone who is infected with the virus coughs or sneezes, releasing virus-contained driblet into the air, while those present inhale the contaminated air. Another way it can be caught is, if you touch a surface, a doorknob or table, that has been earlier touched by an infected person and then touch your eyes, nose or mouth with that same hand.

The time you are most contagious is in the first two to four days after you have caught the cold virus.



The flu as it is shortly and commonly called or influenza for full, is also an upper respiratory infection. But, in contrast to the cold which can spread at any time of the year, the influenza is seasonal. The influenza season kicks off from fall to spring and reaches its peak during winter.

Just like the way a cold can be caught, the flu can be caught same way during its season. That is, by being inhaling contaminated air sneezed out by an infected person. If you catch the flu, the symptoms will be obvious after about 5-7 days, but you are contagious 1 day before you get sick till after the symptoms are obvious.

There might be a couple of similarities between the flu symptoms and that of the cold. Know how to spot the difference between them below.

If you are down with a cold, the possible symptoms include:

  • Sneezing
  • Tiredness
  • Headaches
  • Stuffy nose
  • cough
  • Sore throat

While the flu symptoms include:

  • Runny and stuffy nose
  • Nausea and vomiting, this is common in children
  • sore throat
  • Serious fatigue that may last for a week or two
  • severe muscle or body aches
  • Dry cough
  • Headaches, muscle or body aches
  • Moderate or high fever, though not common.

Colds, often times are not as serious as the flu, and they come on slowly over a couple of days. Colds will normally get better within 7-10 days, with symptoms persisting for about 2 weeks while the flu symptoms come on faster and can be severe, lasting 1-2 weeks.

The symptoms you show should be used as a guide to knowing which ailment you have. If it is the flu, ensure to see your doctor within the first 48 hours of showing symptoms.

Why We May be in for a Bad Flu Season for 2017/18

Every year, we as Canadians take measures to prevent getting the flu, and the most common of these measures is the flu shot. Each year, millions of people visit their nearest clinic or flu shot location in order to stay healthy and avoid getting sick. The 2017/2018 flu season, however, is looking to be worse than recent seasons, and here is a quick look at why this is the case.

Global flu troubles
Australia, Hong Kong, and other areas in the southern hemisphere have been dealing with particularly bad flu seasons this year, and this is a strong indication that Canada and North America as a whole could be in for a season just as troublesome. Health officials have always kept a close eye on the southern hemisphere, as the patterns in viruses that are seen there often lay the groundwork for what is to come further north.

The H3N2 strain
The strain of flu that is especially worrying health officials this season is the H3N2 strain, which is the same virus that did lots of damage just three years ago. This strain is known to affect older patients, which can easily lead to more serious complications that often see those afflicted ending up in the hospital. This season, however, the strain seems to be worse because it has started creating sub types of H3N2, and this creates difficulties when it comes to matching the vaccine with the new subtypes.

Which strains can we expect to see?
There are three different types of influenza, A, B, and C. Influenza A is typically the most worrisome of the three, and Influenza C is usually inconsequential. Influenza B is the type that usually hits children more often than adults. For these reasons the common flu shot usually protects against two strains of influenza A and one strain of Influenza B. This year, public health officials are bracing for three major strains that are based on H1N1, H3N2, and a B-strain. The problem is that this year’s vaccine is not an exact match for both the H3N2 and B strain.
Despite the worrying circumstances, health officials are still encouraging people to get the flu shot. It’s suggested that there will be an overlap between the circulating strains and the vaccine, so getting the shot is still a valid way of protecting yourself this season, and even if you do end up with the flu, people with the vaccine usually end up experiencing much more mild symptoms.

When will the flu hit?
This year, experts are predicting the flu to hit starting in November, and really pick up steam before hitting a climax by January. This strong period could last about 4 weeks before finally dying down. Though January usually sees the biggest spike in flu cases due to the increase in frigid temperatures, there is another spike in December as kids return from school with plenty of germs collected from their classmates.

Getting the flu shot is the best thing you can do for you and your family this flu season, so make sure to get vaccinated!

The Best Back to School Snacks for your Kids

School is back in session for millions of rambunctious whiz-kids across the country, and that means loads of lunches and tons of snacks are in order. Giving your kids the right nutrition is essential to helping them succeed in all the challenges the school year brings. All that mental and physical activity will burn a lot of calories, which they’ll need to replenish to avoid a midday crash. (Which usually presents as tired crankiness, so keeping Junior full is good for your own well-being too!)

It’s not just about having plenty of snacks on hand, it’s about having the right kind of nums to nosh upon. Forgo the greasy, salty, or sugar-packed junk foods for healthy snackables with these important features:


As adults, we’re always looking for the heart-healthy benefits of antioxidants. Kids can get a healthful boost from these power foods, which have been shown to improve physical coordination and memory. They can even help with stress, which makes them the go-to snack for test days! Give your kids antioxidant-rich foods, especially berries such as blueberries, raspberries, and strawberries.

Vitamin E

Another type of antioxidant, Vitamin E can protect brain cells from inflammation and other types of damage. It’s a great supplement for kids that regularly participate in physical sports, but all kids can benefit from a boost of E.

Nuts such as almonds and peanuts are an excellent source of the stuff, but if your child has a nut allergy they can still squeeze some Vitamin E out of leafy greens such as spinach or kale. Vegetable oils such as sunflower, grape seed, and safflower are also a great choice as a vitamin-packed flavor additive, and they’re much healthier than butter to boot!


Foods that are rich in choline boost brain cell production in children and maintain healthy nerve impulses and memory. It’s a complex compound that’s already produced naturally in the brain, but you can enhance it with snacks of soy and peanut butter. Egg yolks are also a source of choline, meaning there’s even more reason to start the day with a good breakfast!


There’s an excellent reason why most “health foods” brag about their Omega-3 fatty acid content! DHA acids, in particular, are essential to keep growing brains functioning productively, especially across important cells responsible for communication and memory.

Fish is the most Omega-3 rich food, particularly salmon and trout. (An added bonus: High Omega-3 oily fish are low in mercury.) If your kid is squeamish about fish, try DHA-fortified dairy such as milk, cheese, and yogurt. Some juices are enhanced with DHA too!


Iron deficiency is one of the leading causes of memory and concentration impairment in kids from preschool right through their teen years. It’s also an essential element in the formation of other important neurotransmitters, such as a form of choline called acetylcholine. Low iron can lead to behavioral problems, fatigue, and lowers the immune system’s ability to fight off infections.

In the snack department, you can boost iron naturally with whole grains, beans and nuts. Look for fortified or iron-enriched varieties for an extra leg up. Red meats for dinner and enriched cereals for breakfast are another excellent choice. Vegetarian families can seek similar benefits from some varieties of tofu!

Tips to Fight Summer Allergies

Summer is a wonderful time to get out and soak up the sun, unless you’re one of millions who suffer from seasonal allergies. Between the pollen, smog, and mould, this time of year can be as perilous as it is beautiful. Luckily, there are some things you can do to stop allergies from ruining your good time.

Try Antihistamines

This is the old standby for allergy sufferers everywhere, for a good reason too! Antihistamine allergy pills reduce or block histamines, the chemicals your body produces when it comes into contact with irritants like pollen or dust. While antihistamines fight most symptoms, your doctor may recommend a decongestant for more stubborn stuffy noses. Some tablets already combine both types for double allergy fighting power.

Improve Allergen Awareness

Before you step foot outside, check the allergen levels in the air. You can do this by visiting the National Pollen Forecast website (, or checking your local news. For more personalized allergy alerts try an app such as WebMD Allergy ( On high or very high days for your specific allergens be sure to take your meds and avoid too much outside exposure.

Take off your Shoes

When you walk inside your shoes drag in pollen, dirt, and other nasty particles too. Leave your footwear at the door to minimize trailing outside irritants all over your home, office, or any indoor space you plan to spend a lot of time in.

Filter your Air

Despite your best efforts, allergens can still find their way into your house. If you’re suffering indoors, consider setting up an air purifier. You’ll want one with a HEPA filter and at least a 350 clean air delivery rate. Another bonus to using a HEPA filter? It traps other unhealthy microbes and even viruses!

Avoid Perilous Produce

Who doesn’t enjoy some nice in-season fruit? You, if you have seasonal pollen allergens. When we think of pollen we usually picture flowers bursting with dusty particles. But pollen affects some of our favourite foods too. Fruit, especially apples and melons, cause cross-reaction in those with certain pollen allergies. Pay attention to your symptoms if you consume fruits or vegetables, if they get worse avoid those foods for the season.

Wash Frequently

Washing your hands is a great way to keep away germs as well as allergens. Avoid rubbing your eyes, nose, or mouth. If you spend extended time outside, change your clothes and wash your hair as soon as possible. Allergens cling to fabric and hair, so the longer you wait the more severe your symptoms can become.

Erase the Doubt

The sad truth is you can be allergic to more than just one irritant. If your efforts to beat summer allergies still leave you sneezing and sniffling, consider getting an allergy test. Typically tested on the skin or through blood typing, a specialist can determine which common allergens affect you most. This makes it easier to develop a treatment that will work more accurately than playing the guessing game.

Tips to Beat the Summer Heat

We look forward all winter long to the sunny summer days only to find ourselves sweltering and gasping for shade when the blazing heat hits.  Working too hard or not staying cool enough can lead you to tire more easily, sweat profusely, and sometimes can even lead to dangerous medical complications.  Summer can be such a wonderful season; we’ve got some great tips on how you can beat the summer heat and make the most of these bright, beautiful days.

Labour early or late

Avoid doing yard work or exercising during the mid day or early afternoon as this will prove to be the hottest part of a summer day. If you’re sticking to a regular exercise routine, get up just a bit earlier to fit in your workout before you head to the office, or wait until evening when the temperature is likely to have dropped again.  Exercising or doing yard work during sweltering temperatures won’t be your most productive times anyway, so wait until the heat is more tolerable before committing to any hard labour.

Dress accordingly

If you’re not comfortable or if your workplace isn’t shorts and tank top friendly, you can still beat the heat wearing summer appropriate clothing. Cotton and linen are both great choices for fabric during the hot months of the year, and opting for looser fitting clothing will also help with air movement.  Hats will help to provide you with your own portable shade, and keeping long hair tied back will keep the bulk of it off your neck.

Drink it all in

Keep water handy and make sure you’re drinking enough.  For a special treat, pop your water bottle into the freezer and grab one each time you head outside.  There’s nothing more refreshing than a super cold drink of water during the summer months.  You can also dress plain water up a bit with sprigs of mint or a splash of lime juice.

Hop in the shower

If you’re handy to one, take advantage of the feeling you’ll get stepping out from a nice cool shower or bath.  If you don’t have access during the day or don’t have enough time to grab a shower during your lunch break, a spritz bottle with cold water can be a wonderful refresher for your face and neck.   Just be sure to keep a cloth or paper towel handy to dab.

Eat right

A change in your diet can also help you to stay cool.  Instead of cooking heavy meals that are so wonderful during the colder times of year, stick to fresh veggies, fruit, and lighter meals.  Pasta can be dressed with shredded basil, bocconcini, some cherry tomatoes and a drizzle of balsamic reduction instead of pasta sauce.  Salads can be spruced up with fruit, goat cheese and a variety of fruit syrup and vinegar dressings.  Lighter, smaller meals and snacks can help keep the kitchen work to a minimum and help keep the heat levels low.

Protect Yourself from Disease when Vacationing

Nobody wants their highly-awaited vacation to be ruined by illness. Certain diseases that are not common at home can run rampant elsewhere. Protect yourself and your family this vacation season with these tips to avoid sickness.

Do your Research

When you’re looking up the best flights and fancy hotels, spare some time to read up on any health alerts for the region you are travelling to. This will help you pack necessary medicines and preventative measures like water filters or sanitizer. You don’t want to step off the plane only to learn that the area is a hotbed for malaria.

Tell your Doctor where you’re Going

Informing your primary care physician of travel plans can help them prepare you to avoid certain illnesses. Your doctor can inoculate you against certain diseases that are more prevalent abroad. They can also give you tips to boost your immune system to keep you from getting sick.

It’s important to consider your health history, too. You may have a condition that makes exposure to certain elements more harmful. Always heed your doctor’s advice when it comes to health risks during travel.

Practise good Hygiene

Hopefully you already wash your hands at home. Stay on top of cleanliness during travel. Our immune systems are weaker when dealing with different climates, so you need to be extra cautious when handling food and drink.

Be aware of Food and Drink Quality

Speaking of consumables, stick to bottled water and be wary of questionable foods. Some locales don’t have strict clean water laws, so your best bet is to drink sealed and purified bottled water.

Foreign food can be exciting, but it also carries severe risks. Be aware of the cleanliness of the food, it’s source, and those handling it. When in doubt, don’t risk it. Also consider the content of the food, especially spices. If you aren’t used to eating super spicy curry at home, you’ll be in for a nasty surprise if you eat it now.

Preventing Insect-carried Diseases

The recent news of the Zika virus in South America has had travellers on edge, but there are plenty more diseases carried by insects too. Carry insect repellent and avoid areas with large concentrations of bug activity, especially mosquitoes or ticks.

In addition to using repellent, consider sleeping under a mosquito net. Also wear long sleeves and trousers outdoors. Don’t wear perfumes or leave food exposed, as the scents tend to attract bugs and other unwanted wildlife.

Know when to seek Help

If you do get sick during your vacation, it’s important to know when you should seek help. A small flu you could sleep off at home can quickly turn into a crisis abroad. If you see any of these warning signs, make sure you get to the nearest medical professional.

  • You have diarrhea or vomiting that won’t go away.
  • You have a high fever.
  • You feel dehydrated even after rest and drinking
  • You experience uncontrolled shaking, intense headaches, or profuse sweating.


Fight the Cold and Flu Season with Probiotics

By now, many of us know that probiotics improve intestinal health. But did you also know that those “good bacteria” may have benefits that extend beyond the gut? It’s true. Research has shown that probiotics can also help fend off seasonal viruses and bacteria. If you are looking for an effective way to keep the “bad bugs” at bay, probiotics will help boost your immune system, and they could drastically reduce your risks of colds and flu.

What are probiotics?

Just like the “good” or “friendly” bacteria found naturally in the body’s digestive system, probiotics are beneficial microorganisms that can provide several health benefits, like preventing the over-growth of harmful microorganisms that can cause disease, as well as providing proper development of the immune system.

Probiotics also plays an important role in helping the body improve digestion and nutrient absorption, produce vitamins, eliminate toxins, and prevent allergies.

Why are probiotics important for the immune system?

Remember, your number one defense in fighting ALL disease, is a strong immune system. To keep your immune system in tip-top shape, you need a healthy balance of good bacteria in the gut.

But things like excess sugar, stress, and taking antibiotics can cause pathogens to outnumber the beneficial bacteria in your intestinal tract, creating an imbalance that can leave the body vulnerable to a host of infections, diseases, and viruses, including colds and flu. If you have a healthy amount of probiotic bacteria in your gut, however, it’s more difficult for the pathogenic bacteria to weaken the immune system.

How can probiotics defend against colds and flu?

Probiotics can help prevent and/or treat your cold or flu. Good bacteria form a protective barrier along your intestinal lining, neutralizing the virus, and stopping it from entering your bloodstream. If the virus does manage to pass through, the beneficial bacteria will help the body increase the production and release of immune cells, allowing the immune system to fight off pathogens before they have a chance to take hold. Supplementing with probiotics is one of the most effective ways to boost your good bacteria and maintain a robust immune system all season long.

There’s no doubt about it, probiotics can be a huge boost to a flagging immune system. But it is not going to happen overnight. It takes time to build up the numbers of good bacteria in your digestive track. So, you want to start taking probiotics as soon as possible before the cold and flu season gets into full swing.

Looking for high quality probiotics? We have all the top name brands that will get you the results you are looking for. Contact us today!

4 Tips for Back to School Health

Ready or not, it‘s back to school time again. By now you’ve probably already stocked up on notebooks, backpacks, and every other school supply under the sun. While you’re preparing for the upcoming school year, it’s also the perfect time to focus on supporting your kiddo’s immune health. After all, stronger immunity will not only lead to a more productive school year, but also keep them (and you) strong and heathy. Here are some great tips to help keep the bugs at bay this school year.


Take Back to School Multivitamins

Multivitamins should never take the place of a healthy diet. However, they are great at filling in potential nutritional gaps in your child’s diet. Because let’s be honest, kids aren’t known for their stellar eating habits. So, you will want to do all you can to ensure your children get the nutrients they could be missing out on from their diet. back to school.

When it comes to finding the “right” multivitamins, it can get a little confusing. One way to ensure you are getting a good quality brand is to choose pharmaceutical-grade supplements. They are easily absorbed and don’t contain unnecessary binders, fillers, and dyes, or any mysterious substances.

Wash Hands Often

This may seem like a no-brainer, but it really can’t be overstated. It is important that kids wash their hands as often as possible. Washing hands is one if the simplest and most effective ways to help prevent the spread of germs. It is important that they wash their hands before eating and after using the washroom. It is also a good idea that kids wash up after playing outside or when they get home from school.

Teach your children to properly wash their hands. Warm water and soap is all it takes. They should begin by lathering up their hands by rubbing them together. Make sure their also scrub the backs of the hands and between their fingers. The entire process should take about 20 seconds or about as long as it would take to sing “Happy Birthday” twice.

Eat a Healthy Diet

No matter how old you are, everyone needs a healthy diet for strong immunity. But this is especially true for children, as their bodies and minds are still growing and developing. Kids need to eat diets rich in vegetables and fruits, including carrots, broccoli, citrus fruits, berries, and leafy greens to help increase the body’s infection-fighting blood cells. Make sure they eat at least five servings of fruits and veggies each day. Also, foods rich in whole grains, fiber, and lean protein, and low in sugar will help improve concentration and memory throughout the day.

Get Enough Sleep

Getting good quality sleep is vital for a healthy immune system. Research has shown that failure to get adequate sleep can lead to a greater chance of illness. So, keep good bedtime habits on a daily basis. Limit screen time at night and make sure all electronics are turned off and stored away. You can also encourage calming activities like reading before bedtime.

If you are looking for high quality multivitamins or immune-boosting supplements, we have all the top name brands that will get you ready for the back to school season. Contact one of our pharmacists today!

Can you think of other back to school health tips? Leave us a comment, as we’d love to hear your thoughts!

What Are Pharmaceutical-Grade Supplements?

What Are Pharmaceutical-Grade Supplements?

If you’re like me, you probably take supplements (or at the very least, have thought about it). But there are literally hundreds, heck even thousands, of supplement brands to choose from. And with so much out there, how is anyone supposed to separate the good from, shall we say, the not-so-good? No need to worry. There is a way to figure out which supplements give you the biggest bang for your buck.

Perhaps you’ve heard the term “pharmaceutical-grade supplements” get tossed around from time to time. No doubt, it’s a pretty impressive sounding phrase. But do you really know what it means? Well, there is no time like the present to learn all about pharmaceutical-grade vitamins and supplements.

What Does Pharmaceutical-Grade Supplements Mean?

Pharmaceutical grade means that the supplements have been manufactured under GMP (Good Manufacturing Practices) conditions. The GMP process ensures that the products are produced and controlled with the highest quality possible, from training and equipment to raw materials and facilities. So, if you want to make sure you’re getting safe and reliable supplements, make sure they are GMP certified.

Pharmaceutical-Grade Supplements are Bioavailable

A supplement is only as good as its ability to be absorbed and utilized by the body. Otherwise, you might as well just flush your money down the toilet. When it comes to bioavailability, it can be a challenge to sort through which brands absorb easily—or at all, for that matter. Fortunately, choosing pharmaceutical-grade supplements takes all the guess work out of this equation.

Pharmaceutical-Grade Supplements are Pure

It almost goes without saying that supplements need to be pure. So, what exactly are we talking about here? The products shouldn’t contain unnecessary binders, fillers, or dyes, or any mysterious substances. But with the scores of brands flooding the market (many making outrageous claims), how can you be sure you’re not getting more than you bargained for?

Pharmaceutical-grade supplements need to follow stringent guidelines, ensuring that they are 99% pure, without additives or unknown ingredients. Why settle for anything less?

Well Worth the Price

Do pharmaceutical-grade supplements cost a little more than the average ones? They can, but they are worth it. Remember, it’s true what they say—especially when it comes to vitamins and other supplements—“you get what you pay for.” So, the next time you are in a bind trying to figure out which vitamins are the right choice, think pharmaceutical-grade.

Looking for high quality supplements? We have all the top name brands that will get you the results you are looking for. Come in to meet with our pharmacists today!

Are you taking any pharmaceutical-grade supplements? Let us know!

The Importance of Pure Supplements

The Importance of Pure Supplements

There is no denying it. We are living in the age of convenience, from online shopping and smartphones to GPS and Netflix. And thanks to all these handy innovations, we get to enjoy a ton of benefits that come from the modern world, enriching our lives and making things easier. Sounds great, right? Well, when it comes to what we put in our bodies, however, convenient doesn’t always mean better.

Is fresh and pure going out of style?

Everywhere you go, everywhere you turn, it seems like most of what we eat comes from a box or a can. It’s like fresh, natural, and pure have gone the way of the typewriter. It is really is too bad. If you don’t already know, fresh foods like fruits and vegetables are not only super healthy, but also super yummy.

Why settle for anything less?

Choosing high quality, high purity food is a must for many. So, when it comes to your supplements, why would you settle for anything less? Sure, you can pick up whatever’s on sale or buy vitamins that come with a coupon at your nearest supermarket. But if you really care about what goes into your body, make sure your supplements are as pure and healthy as the food you choose.

Why put your health at risk?

No matter what you eat or supplements you decide to take, just make sure it’s the best, purest stuff you can get. I don’t need to tell you about the dangers of all the heavily processed junk that is out there. And let’s be honest, do you really want to take supplements that have a list of ingredients that would confuse a chemist? I didn’t think so. And to make matters worse, impure products can contain unnecessary additives, impurities or contaminants that can jeopardize the efficiency of the supplements and its bioavailability, not to mention put your health at risk.

So, what is the lesson of the day? If you want the best results with the least possible health risks, use high quality, high purity supplements from reliable companies. Your body and mind will thank you.

Looking for high quality, high purity supplements? We have all the top name brands that will get you the results you are looking for. Come in to meet with our pharmacists today!





How to Choose the Highest-Quality Supplements

How to Choose the Highest-Quality Supplements

Very few things are as mind boggling as shopping for nutritional supplements. Don’t believe me? I dare you to walk into any supplement shop or browse the vitamin section of your local drugstore and not scratch your head in utter and compete confusion. With shelf after shelf stacked with so many products and brands to choose from, it’s enough to send you running to the medicine aisle for some headache relief.

To make things even more puzzling, all of these products claim to be the best, made from the highest quality ingredients, all “proven” to work—but are they really? And how would you even know? I’ve done some research, and there are several keys factors to look for in determining the difference between high-quality and low-quality nutritional supplements.

When you are looking for quality supplements, you want to make sure you get the facts straight first. Ok, so what exactly does that mean? The supplements you choose should have formulas and dosages that have been properly tested and based on human clinical trials. Don’t be fooled by outrageous claims, flashy labels, and slick marketing slogans. Choose supplements that are legit.

Just off the top of my head, I can think of several high-end supplement brands—such as Metagenics, Xymogen, Douglas Labs, and AOR—that all have the reputation and the science to back them up. Need help tracking down premium brands? A quick visit to your friendly neighborhood pharmacist can point you in the right direction.

It is also important to choose a manufacturer that uses premium raw materials, sourced from reliable countries like Canada, U.S.A., and Europe. Remember, a manufacturer who cares about their formulations will meticulously test their ingredients for identity, purity, and potency before they even consider putting them into their products. Believe me, the last thing any good manufacturer wants is to have the material they use contaminated with outside materials, microbes, or heavy metals.

Additionally, you will want to make sure the supplements you’re buying are GMP certified (Good Manufacturing Practices). This key component of quality assurance guarantees that the products that a company is selling you are produced and controlled with the highest standards possible.

If you want to save a couple of bucks buying cheap supplements from drug stores or major retail chains, remember, you get what you pay for—low-grade chemicals jam-packed with fillers that have little-to-no nutritional value.

Choosing high quality nutritional supplements is going to take a little homework. But in the end, you will be glad you did.

Looking for high quality supplements? We have all the top name brands that will get you the results you are looking for. Come in to meet with our pharmacists today!

How to Prevent Swimming Shoulder Injury

How to Prevent Swimming Shoulder Injury

The warm weather is here, and for many of us (myself included), it’s the perfect time of year to include some swimming into your fitness routine. Swimming is a super activity that has a mountain of benefits for the entire body—especially if you are looking for something that is easy on your joints. That said, swimming can take a toll on your shoulders. Improper technique and overuse often results in the ever-dreaded swimmer’s shoulder. Here is some handy advice I’ve scraped together to help you prevent shoulder injuries, or how to come back from one.

Before you get in the pool

Before you jump in the water, you should warm up your shoulders. You can begin with some band or dryland exercises to help your shoulders prepare for swimming. Boosting your heartrate and circulation will help with the range of motion in your joints, putting less strain on your shoulders when you begin swimming.


Begin warming up your shoulders with some quick and easy band exercises. Bands are extremely effective because you can do numerous stretching exercises and build your strength without straining your shoulders. When it comes to getting you ready for the pool, bands are your shoulders’ best friend.


There are several great dryland exercises that will help you prepare your shoulders for swimming. For instance, you can do some dips on a bench or bench push ups to warm up your shoulders. But keep in mind, stop doing these exercises if your shoulders start hurting.


When you are swimming, pay close attention to how your shoulders are feeling. If they start to hurt, take a break. Overdoing it can cause serious damage to your shoulders, like tendonitis and rotator cuff problems. If your pain persists, consult a healthcare provider.


One of the main causes of shoulder injury is poor technique. So, if you are experiencing shoulder pain, you might need to make some adjustments. Getting help from a coach will help you iron out your technique, and pin down your mistakes.


After your swim, it’s important to stretch your shoulders. Post-workout is crucial when it comes time to protecting your body. Your muscles are tired and are on the mend, beginning the process of repairing themselves.

See a healthcare provider

Shoulder health is not only vital for swimming, but also for day to day living. So, it’s a good idea to take care of them. If you are experiencing chronic shoulder pain, see a health care provider. They will educate you on how to properly take care of your injuries.

In need of a proper shoulder support? Come in to meet with our brace fitters today!

Have any shoulder exercises you would like to share? Let us know, as we would love to hear about it!

Don’t Let the Risk of Ankle Injuries Sideline from Playing Soccer

Don’t Let the Risk of Ankle Injuries Sideline from Playing Soccer

Soccer (or football) is hands down one of the most popular sports on the planet. And with the ever-increasing number of Vancouverites catching Whitecaps fever (myself included), interest in this world-famous sport has never been bigger. From elite athletes to weekend warriors, hordes of people are heading out to the nearest field to take part in a sport that so many people all over the world have come to embrace.

Twisting your ankle is a part of the game

Like many of you, I used to love racing of up and down the soccer field with my classmates during gym class, or on the weekends with my friends. I don’t think I ever took part in any competitive or recreational soccer league, however, without watching some of my fellow teammates get hurt.

Let’s be honest, getting hurt is part of the game. Sooner or later, someone is going to hobble off the field—or worse, get carried off. And without a doubt, one of the most common injuries from soccer is a sprained ankle. Between running nonstop on the field, weaving around players, or even being stepped on by them, it isn’t really all that shocking.

Managing your sprained ankle

Thankfully, it’s not all doom and gloom when it comes to on-field ankle injuries. If you have twisted or sprained your ankle, there are several steps you can take to speed up the healing process. The first thing you need to do is get off the field as quickly as possible—a little help getting to the sidelines from your coach or soccer buddies will help keep the pressure off your ankle. Next, you want to apply some ice to your ankle, making sure to avoid placing it directly on your skin. Then, wrap your ankle with a bandage or elastic tape and elevate it above your heart to help stop pooling in your ankle.

Getting back in the game

When you have given your ankle enough time to heal and you’re ready to get back on the horse, wearing an ankle brace will help ease the pain and prevent further injury. The added support will also stabilize your ankle, allowing you to run, kick, and change directions like a pro (ok, well at least like your old self) again.

Don’t let an ankle injury keep you off the soccer field this season. If you are looking to prevent sprains, rollovers, and minimize the risk of overextension, a quality ankle brace really is the way to go.

Before you head out to the soccer field this year, come in to meet with our brace fitters today.

Taking up soccer this season or thinking about joining a league? Let us know, we would love to hear about it!

A Hiker’s Guide to Knee Support

A Hiker’s Guide to Knee Support

The 2016 hiking season has finally arrived with the opening of the Grouse Grind. What’s that? You’ve never visited Mother Nature’s Stairmaster? Whether you are an accomplished hiker or a novice out for your first climb, the spectacular scenery at the top is well worth the challenging 2,830 steps ascent up the mountain.

As a hiker, I always try to fit in time for the Grind whenever I can. Unfortunately, however, I have suffered from knee pain for the past several years. And let me tell you, pain in your knees climbing up the Grouse Grind can make for a pretty unpleasant hike.

Knee injuries can happen doing just about anything. However, the endless pounding of hiking can really put a lot of wear and tear on your joints. The chance of a torn ligament from a twist or a fall are always a possibility on the trail, but it is your knees that are more likely to suffer if they are overworked. But if you are like me, the thought of being cooped up indoors on a gorgeous day, nursing a sore knee is simply not an option.

Here are some helpful tips to keep your knees in great hiking condition and treat your joints with the respect they deserve.

Wear high quality hiking shoes/boots

When it comes to protecting your knees, it’s all about the shoes. Take my word for it—wearing a proper fitting, well-cushioned shoe is going to make a world of difference. The right footwear will help take pressure off your knees when your heels hits the ground. If you are thinking hiking boots, make sure they have shock absorbing soles and ankle support. Quality hiking boots will help minimize the impact of shock during hikes, helping to save your knees.

Strengthen your legs

Taking on a challenging hike without being physically prepared is a sure-fire way to injury. Is it really worth crossing the Grouse Grind off your bucket list if you wind up in the hospital? Knee problems are less likely to happen when you strengthen your leg muscles.

I like to do a lot of exercises that workout my hamstrings, inner thighs, quadriceps and calves. For example, I ride my bike (or a stationary bike when the weather’s brutal) for at least 30 minutes every day. I also do a wide variety of weight-bearing exercises, including lunges, step ups, and squats. Keeping your leg muscles strong and balanced will help your knees handle the stress while hiking.

Wear knee braces

When hiking, wearing a knee brace is a great option for additional support. There are a wide variety of braces on the market for compression, stability, ligament support, tracking, and more. So, I highly recommend consulting with a physician or a qualified pharmacist to help you get a grip on what works best for you.

Don’t let the hiking season pass you by. With a little help and a little planning, you can help minimize pain and maximize your experience on the trail.

Taking up hiking this spring? Come in to meet with our brace fitters today.

Have you been up the Grouse Grind or are you thinking about it? We would love to hear all about it!











Tips for Working at a Standing Desk

Tips for Working at a Standing Desk

Like many, I work in an office. And recently, since I started to read articles on why sitting all day is horrible for your health, I have been wrestling with the idea of using a standing workstation.

I will be the first to admit it. I’m not in amazing shape, but I’m no couch potato either. I regularly go to the gym, bike every chance I get, and enjoy walking (weather permitting). But I am not entirely convinced that these activities make up for the endless hours I spend on my butt at my desk. That said, standing behind a desk for eight hours sounds a little intimidating, not to mention down right tough to do!

Isn’t sitting easy and standing hard? Well, maybe not. Standing in the same place for hours on end can be a challenge (and painful), but it doesn’t have to be. It is not enough to simply stand. You have to know what you are doing—taking the necessary steps to make the transition to a standing desk a snap.

Stand properly

Standing properly is not as easy as you might think. It takes skill and practice, especially if sitting is the main part of your daily routine. And to be clear, poor standing habits can be just as harmful as sitting all day long, so it is import to get this right.

To stand correctly, you need to balance your body over your feet. Squeeze your glutes to help align your spine over your pelvis. You don’t need to flex—you just want to keep everything engaged. While standing, make sure your weight is evenly distributed between your feet, feeling even pressure on the balls of your toes and heels.

Shoulder rolls

Computers have brought a ton of benefits, but they have also ushered in an era of hunched, slumped shoulders for millions of people. Although standing at a workstation will help alleviate this problem, it won’t entirely eliminate it. One of the best ways to say goodbye to the dreaded slumping shoulder syndrome is the shoulder roll.

Go for a short walk

Sure, standing is going to burn heaps more calories than just sitting all day. But going for the occasional walk once in while is going to loosen things up, and get the blood flowing. You don’t have to go for a full-blown hike—a five minute stroll every hour should do the trick.


Yes, that’s right. I said sit. You don’t have to be militant about standing all day. Just because you made the transition to a standing desk doesn’t mean you shouldn’t sit when you need to. Do you have a comfy chair, stool, or Swiss ball? Occasionally sitting is a good way to break up the monotony, plus it’s nice to lake a load off once in a while.

Use compression socks

Oh, and don’t forget to use compression stockings! I wear them for when I go jogging and when I’m stuck on those long flights. They make a world of difference for tired and achy legs, and getting used to long hours of standing at a workstation. If you plan on making the switch to a standing desk, I highly recommend tossing a few pairs of compression socks into your wardrobe.

Thinking about making the transition to a standing desk? Come in to meet with our compression stocking fitters today.

Are you currently using a standing workstation? We would like to hear your experiences!








4 Great Tips to Get You through a Long-Haul Flight

4 Great Tips to Get You through a Long-Haul Flight

Hearing my boss talk about his recent grueling 15-hour flight to Melbourne, Australia the other day made me think about my own long-distance haul to Japan a few years back. I don’t do well on planes (something about the idea of crashing into a big mountain), but I was feeling confident and excited. I clearly remember saying, “Four hours down, and six to go. No problem, piece of cake.”

Four long, excruciating hours later, it was a different story. My body and head felt numb. I actually caught myself reading the vomit bag.

I eventually got to Japan, but soon realized I would be back on another long flight. And if I was going to survive the next trek back home, I would to need a plan (or a lot more vomit bags) to get me through the next long journey.

Let’s face it, being imprisoned in a metal tube for hours on end can be not just mentally boring, but also physically draining. However, not all long-haul flights have to be dismal. Here are a few tips to help you stomach, or dare I say enjoy, traveling on lengthy flights.

Time to escape

Hey, you’ve got several hours to kill, so why not make the most of it. Sure, you could bring along some work, but that may actually add to the stress of a long flight. I am not saying you shouldn’t bring any along—honestly, when was the last time you had 12 hours of uninterrupted time to burn through a business proposal. You could, however, also use this time to escape. Think headphones and movies. Rock out (or mellow out) to your favorite tunes or fire up your trusty iPad, crammed with all those Hollywood blockbusters you have been meaning to see.

Come well-rested before you board

If you think a long-haul flight is a great time to catch up on sleep, think again. Coming to the airport exhausted and hoping to snooze through the entire trip sounds great in theory, but your flight is likely to include screaming children, pilot announcements, engine clamour, and cramped seating—you get the picture. My suggestion is to try to board the plane as well-rested as possible. If you do manage to grab a few extra winks on the flight, you will be ahead the game.

Don’t carry on more than you need

Baggage fees are ridiculous these days, so it’s hard to blame you for wanting to bring onboard as much as you can. But cramming stuff under your seat and in front of you is only going to limit your legroom in an already cramped seating area. Don’t box yourself in. Your legs and your fellow passengers will thank you.

Wear compression stockings

If you are like most people, your legs and feet get sore during long flights. A quick and easy way to relieve the symptoms of leg pain and swollen feet and ankles during travel is to wear compression stockings. Wearing these handy socks is also recommended to minimize the risk of developing more serious conditions, including phlebitis, deep vein thrombosis, or pulmonary embolism. Many pilots and flight crew swear by them and wouldn’t dream about leaving the ground without sporting a pair. So, do your legs a favour and wear some compression stockings before you take off.

If you’re going to be stuck inside a metal can for an entire day of flying, come in to meet with our compression stocking fitters today.

For those of you who have used compression stockings during a long-haul flight, share your experience. We want to hear all about it.