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All posts by Wellness Team

water

Hydration: Why It Matters and How to Maintain Healthy Levels

Summer is right around the corner, and in most locations in North America, it may feel like we have already hit those hot and humid temperatures. With the hotter temperatures rising, hydration is likely on the forefront of your mind, and if not, it should be.

Am I dehydrated?

First, how do you know if you are dehydrated?  You may be dehydrated if two or more of the following markers are present:

  • Dark color urine
  • Urinating less than 4 times a day
  • Leg cramps 
  • Feeling thirsty 
  • Dry mouth and/ lips
  • Feeling dizzy or lightheaded 

How much fluids do I need?

Adequate hydration is extremely crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, memory, and mood. Ideally, most people should drink 6 to 8, 8-ounce glasses of water each day or ½ their body weight (pounds) in ounces a day. For instance, a healthy person who weighs 120 pounds would likely benefit from drinking about 60 ounces of fluids a day. That’s a reasonable goal. However, different people need different amounts of water to stay hydrated. For individuals with certain chronic conditions, fewer than 6-8, 8-ounce glasses of water may be necessary. This can be determined by discussing your individual recommended intake with your health care provider and pharmacist. 

What types of fluids are best to stay hydrated? 

Ideally, water is recommended, but there are some other fluids that can quench your thirst and prove to be beneficial to your health. 

  • Herbal Tea– Herbal teas are a great option to increase your fluid intake while also providing your body with additional medicinal uses. Try our teas we carry at Avant Pharmacy & Wellness or pick up a box of tea bags on your next grocery run.  
  • Fresh fruit and fresh squeezed fruit juices– Melons, strawberries, peaches, and pineapples are packed with water and a great way to refresh. Also, fresh squeeze juices are a great alternative to purchasing sugary fruit juices that are premade. Added and artificial sugars can lead to more dehydration.
  • Infused water- Not a fan of plain water? Try infusing your water with fresh fruit and herbs. Try strawberry and mint, lime and basil, or lemon and lime infusions for some tasty, no sugar, drinks that will definitely have you feeling refreshed and recharged throughout the day. 
  • Pre or post training recovery drinks- Low sugar recovery mixes and drinks are a great way to quickly feel hydrated after exercise, excessive sweating, or long sun exposure. Avant Pharmacy and Wellness carries some great options including Liquid I.V.®, Biolyte®, Evolve Energy powder, or LMNT Hydration. All of these options can be found on our website or in our store. 
  • Intravenous (IV) Hydration- During times of excessive or frequent dehydration, intravenous (IV) hydration can be a safe and fast way to provide your body with the nutrition it needs. IV Hydration can provide your body with additional benefits beyond hydration including improved wellness, decrease recovery time, improve and boost immunity, and improve energy levels. Keep a look out for our IV hydration services coming soon!

Limit or avoid highly caffeinated drinks such as coffee and soda. Stay away from sugary drinks by checking the carbohydrate and sugar contents on the label. Be careful… many “no sugar” or “low sugar” drinks contain artificial sweeteners that may worsen dehydration and cause a host of other problems down the road. 

Check out our online shop or come by our Monroe Rd. location and we can help answer any questions you may have and help you pick out the right products for you. 

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Vitamin D

Vitamin D: One of the Most Underrated Vitamins

There are many different vitamins and supplements that our bodies use everyday. The body needs vitamins in order to properly function, help in boost your immune system, promote health, and even provide our body with energy it needs. One vitamin in particular is often overlooked: Vitamin D. Vitamin D, also known as calciferol, is what’s considered a fat-soluble vitamin (meaning that it is dissolved by fat and then stored in the body). There are two types of vitamin D, 2 and 3. Vitamin D2, also known as ergocalciferol, comes from plant sources. Vitamin D3, also known as cholecalciferol, comes from animal sources. 

 

Effect on Your Body

We may have all heard that calcium is needed for healthy bones, but without vitamin D, our body isn’t able to properly absorb calcium like it should. It also aids in absorption of other minerals like magnesium and phosphorus. Vitamin D helps our body by: 

  • Reducing cancer cell growth 
  • Reducing inflammation
  • Aiding in our immune system function 
  • Enhances the secretion and action of insulin
  • Improving overall mood 
  • Improve energy 

 

How Much Do I Need?

For both men and women, the recommended daily intake is 600 IU. For older adults (70 years and up), the recommended daily intake is 800 IU. To ensure you are getting the adequate amount of vitamin D, a lab test (bloodwork) may be ordered. Many lab ranges will suggest that vitamin D levels greater than 30 ng/mL are sufficient, but for best overall function and health, optimal levels are recommended to be in the blood range from 50-80 ng/mL. Before taking vitamin D supplements over the recommended daily amount, lab test can better help your pharmacist determine what’s best for you individually. Too little vitamin D, or vitamin D deficiency, can potentially lead to osteoporosis or bone fractures, poor immune health, fatigue, and even mood disorders. Studies show that approximately 42% of Americans are considered to be vitamin D deficient. This deficiency can come from shying away from sunlight at optimal times, not having enough skin exposed (with sunscreen) to absorb sun’s nutrients, or even strict diets that eliminate vitamin D sources altogether. This can be avoided by maintaining a healthy diet, taking supplements with vitamin D, and having adequate sun exposure (20-30 minutes, everyday). Vitamin D can be incorporated into our diets with: 

  • Fatty fish, like salmon or tuna
  • Liver
  • Mushrooms 
  • Egg yolks
  • Milk 
  • Fortified cereals (limit or avoid cereals with too many sugars)

Reading food labels can help in ensuring that you are receiving the right amounts of vitamin D with each serving. If you are vegetarian or vegan, it can be more challenging to incorporate vitamin D into your diet, therefore, you may need to add supplemental vitamin D drops to your foods or drinks. Milk replacements, such as almond milk, can be a healthy alternative to ensure vitamin D consumption. Before beginning a vitamin D supplement, be sure to consult with one of our pharmacists, to ensure you are taking the right dose. At Avant Pharmacy & Wellness we offer lab work without the hassle of scheduling an office visit. Come speak with our wellness staff and we can get you set up!

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Welcome to our Wellness Blog!

Welcome and thank you for your interest in our blog! This blog is used to share valuable wellness and health information. We hope you find these posts beneficial to maintaining and/or restoring your health.

Background

Wellness has not always been a part of our pharmacy name, but it has always been a passion of ours. Our name recently changed from Rx Clinic Pharmacy to Avant Pharmacy & Wellness in 2021, and we are excited to have our official name support our forever goals. Our pharmacists, technicians, and staff seek wellness for our patients everyday by recommending additional supplements and support to current medications when needed, contacting our patients monthly for updated medication list and refills, stocking our pharmacy with quality, safe, and effective supplements, and providing our patients with wellness tips. In addition, our Wellness Department offers wellness and weight loss programs that meet our patients where they are individually. We know that our health goals may not all be the same, and our pharmacists know that. 

Health and Wellness

I am Desiree Gaines, Pharmacist, and Health and Wellness Director at Avant Pharmacy. I struggled coping with my weight after having 3 girls, dealing with stress and… let’s face it… COVID did a number on many of us!  I tried programs in the past that were the typical “eat less, move more” or required taking medications that often made my blood pressure worsen. It was time for a change, but I needed a program that was right for me and only me. I began completing training in functional medicine, as I had heard many great things about taking a functional medicine approach to health. Through my training, I quickly understood what this meant. Functional medicine is a personalized approach to healthcare that involves understanding the prevention, management, and root cause of complex chronic diseases (i.e. diabetes, heart conditions, depression, etc). Functional medicine does not reject current conventional medicine, but instead enhances and adds to current prevention and management methods to fully understand the causes of chronic conditions. Ultimately, by understanding the cause, you have a great chance of reducing or even alleviating the damage caused by chronic conditions. 

Currently, we have several programs available for those looking to lose weight, get healthier, or improve their current medical conditions. Check out our wellness center on our website and schedule a complimentary wellness consultation or email us at wellness@avantpharmacy.com for more information.

 

We hope to see you soon!

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