Skin Cancer Prevention

Many Canadians are escaping the cold winter months by traveling to countries that have a warmer climate. It's important when enjoying your time in the sunshine to make sure you are not exposing your skin to potentially harmful UV rays, which can increase your risk of skin cancer. As children and infants are especially at risk due to having sensitive skin, precautions need to be taken.

Skin cancer is the one form of cancer that can be prevented. There are 3 types of skin cancer: basal cell carcinoma, squamous cell carcinoma and malignant carcinoma. The first two are the most prevalent forms of skin cancer found in Canadians. They tend to develop later in life on areas of the skin that have been repeatedly exposed to the sun such as the face, neck, and/or hands. They are rarely fatal as it is uncommon for this form of cancer to spread to other areas of the body. Minor surgery easily removes the affected areas of skin. Malignant melanomas on the other hand, are quite fatal as they progress very rapidly and can develop on virtually any part of the body. This form of skin cancer also occurs a lot earlier in life and accounts for 5% of people affected by skin cancer.

Everyone is at some risk of developing melanoma, but certain factors can determine if you are at an increased level of risk. These are:

• Exposure to the sun. UVA as well as UVB rays are dangerous to skin health and can induce skin cancer. Blistering sunburns in early childhood as well as cumulative exposure are factors that can increase your risk of developing skin cancer. This applies to both natural sun and tanning booths.
• Moles. Most people have small brown moles or "beauty marks" that appear in the first several decades of life. These are normal moles which are harmless. Atypical moles however, can be dangerous. Also known as dysplastic nevi, these are moles or patches of skin that are abnormally dark, or moles that are bleeding, crusting or changing in their color, size, and/or shape. These should be checked immediately by your physician. It's important to realize that regardless of type, the more moles you have, the greater your risk is for melanoma.
• Skin type. People with fairer skin are more at risk for all forms of skin cancer.
• Family history. It's estimated that one out of ten patients diagnosed with skin cancer has a family member who has also had it. Therefore, it's important to know if your parents, siblings or children have been diagnosed with melanoma, as you are in a melanoma-prone family. A person who has a first-degree relative with melanoma has a fifty percent greater chance of developing skin cancer than those with no family history of the disease. You also have a slight increase in risk if anyone such as aunts, unless, cousins, grandparents, etc. have had skin cancer.
• Your own personal medical history. Having any form of skin cancer automatically increases your risk of occurrence. People with a compromised immune system that is a result from chemotherapy, organ transplant or HIV/AIDS are also at a higher risk level for melanoma.

The main cause of skin cancer is exposure to ultraviolet radiation (UV rays). These rays cause skin cancer by directly damaging skin cells, as well as weakening the immune mechanisms in the skin. Consequently, most cases of skin cancer can be prevented by limiting your exposure to UV rays. Things you can do to minimize your exposure are:

• Try and spend time in the shade when outdoors during the hottest parts of the day
• If you're spending long periods of time in the sun, wear a broad-rimmed hat, as well as clothing that has a tight weave, and covers your skin
• Use sunscreen with a Sun Protection Factor (SPF) of at least 15 and offers both UVA and UVB protection. You should apply sunscreen 15-30 minutes before going in the sun, as well as 15-30 minutes after exposure. Make sure to reapply often after swimming, vigorous activity, or toweling off.
• Certain medications can make your skin more sensitive to UV rays, so read the labels and inserts for all your medications. If you're still unsure, consult with your physician or pharmacist.

If you are taking infants and/or children outside follow the above recommendations as well as:

• Never letting infants or young children play or sleep in the sun in a playpen, stroller, or carriage.
• Even when wearing sunscreen, do not let your children stay in direct sun for long periods of time.
• Make sure your children are wearing plenty of sunscreen, and reapply often as they are more active then most adults which can make it wear off more quickly.

Make sure to regularly check for any changes in moles on your skin, if you think there has been any sort of change, consult with your physician.

Living With Chronic Pain

Every year, millions of Canadians suffer from chronic pain. More than half of these Canadians do not receive adequate treatment to alleviate this devastating pain. A recent study actually showed that in one large Canadian medical centre the majority of patients who were in moderate to severe pain were not even asked by medical staff if they were in pain. Statistics Canada has recently released a study which showed that over 25% of Canadian seniors who live at home, and nearly 40% who reside in a institution are living with chronic pain, severe enough that it interferes with daily life.

While pain is a natural part of everyone's life, chronic pain has distinct characteristics. There are 2 basic types of pain, acute and chronic, which are very different from each other.

Acute Pain: Results usually from disease, inflammation or injury to tissues. It generally comes on quickly, i.e. after surgery or trauma. It may be accompanied by emotional distress and/or high anxiety levels. The cause of acute pain can usually be quickly diagnosed and treated. As well, the pain is usually confined to a given period of time as well as severity. Only in rare cases does acute pain become chronic.

Chronic Pain: Lasts for a much longer duration than acute pain and is more resistant to medical treatment. Chronic pain is widely believed to represent disease itself, and can be made much worse by environmental as well as psychological factors. Chronic pain can be a result of an initial accident such as sprained back, infection, or can be the result of an ongoing condition such as cancer, arthritis. Chronic pain can also occur without any previous injuries and/or evidence of body damage. Severe and frequent migraines can also fit into this category.

There is no test that tells a physician just how much pain a person is in, or how intense their pain is. The physician can ask questions about whether the pain is dull or sharp, location, burning or aching, etc, but these are only general indicators. Physicians can however, use technology to find the source of the pain. The most common are:

Electrodiagnostic Procedures: Electromyography (EMG), nerve conduction studies, and evoked potential (EP) studies can help physicians tell precisely which nerves and/or muscles are affected by pain and/or weakness. EMG consists of thin needles being inserted into the muscles so the physician can see or listen to the electrical signals displayed. Nerve conduction studies involve the use of two sets of electrodes that are placed on the skin over the muscles. The first set sends a mild shock that stimulates the nerve that runs to the muscle. The second set makes a recording of the nerve's electrical signals, from which the physician is able to detect nerve damage. EP test follow the same theory, but with the second set of electrodes set on the patient's scalp in order to determine the speed of nerve transmission to the brain.

Magnetic Resonance Imaging: A MRI provides the physician with pictures of the body's tissues and structures, which can help determine where and why pain is occurring.

Neurological Exams and X-Rays: The physician will test movement, reflexes, balance, sensation as well as coordination. X-rays will show if any bones or joints are the cause of the chronic pain.

It is important for those who suffer from chronic pain to communicate effectively with their physician in order to receive the appropriate treatment and relief. Many different people in the medical field may be helpful in pain management, includes nurse, physiotherapists, psychologists, and occupational therapists, as well as your physician. If needed, your family doctor can refer you to a pain specialist if the pain is not self-resolving. To help your physician give you the proper care, be prepared for your appointments. By keeping a daily pain diary, and recording the amount of pain, the time it occurred and what you did to alleviate this pain get be a great assistance to your doctor. Make sure to use descriptive words such as throbbing, stabbing, burning, aching, tingling, dull, sharp, deep, pressing etc as well as rating it from 1 to 10. As well, keep a list of any and all medications that you take or have taken for pain control. It can also be helpful to list any activities you participated in either just before or at the onset of the pain.

Chronic pain can be managed in different ways, depending on the individual. This can be achieved usually through the proper pain medications, as well as such therapies as acupuncture, massage and chiropractic treatment. Some of the most common ways drugs that physicians use to treat chronic pain are:

Analgesics: The class of drugs that includes most painkillers such as aspirin, acetaminophen and ibuprofen. It is used in most nonprescription medications for mild to moderate pain.

Anticonvulsants: Usually used for seizure disorders, but can be effective for pain that is associated with neuropathic origins.

Antidepressants: Depression is now being associated with chronic pain, especially back pain. Some antidepressants in the psychotropic drug class can be used for treating both conditions. Some anti-anxiety drugs also contain muscle relaxants, and can be effective as well.

Antimigraine Medications: These medications are only for people who suffer from serious and/or frequent migraine headaches. The are only available by prescription, and should only be used under a physician's care, as some do have serious side effects.

COX-2 inhibitors: Used for the treatment of arthritis pain. These drugs are relatively new to the market, and have not yet been tested for long-term side effects. They do, however, seem to lessen some of the negative side effects commonly associated with older anti-inflammatory medications (NSAIDS).

Nonsteriodal anti-inflammatory drugs (NSAIDS): These drugs are effective for relieving pain by reducing the inflammation in the affected tissues. These can however, cause some people to suffer from upset stomachs.

Opoids: The oldest class of drugs known to mankind; they derive from the poppy plant. Codeine is a very mild form of opoid; morphine is one of the strongest forms of this drug. Opiates are a narcotic, and can induce sedation as well as pain relief. Opiates are physically addictive, and should only be taken with a physician's supervision and monitoring. Opiates do have such side effects as nausea (including vomiting in some cases) and constipation.

Methods other than medication can also be an effective measure to combat chronic pain. These may be used alone, or in conjunction with pain medication, depending on the individual.

Acupuncture: Is a traditional Oriental method of healing which involves applying needles to precise parts of the body. Although some consider this method controversial, it has been a popular method to help various conditions.

Biofeedback: Used mostly for headaches and back pain. A special electronic machine is used to train the patient to become aware of and ultimately control certain body functions. By learning to control things such muscle tension, heart rate and skin temperature, the patient will be able to effect a change in their response to pain by using techniques such as relaxation exercises.

Chiropractic: This can be very effective for those with acute lower back pain and other back disorders. This involves a licensed chiropractor manually manipulating the spine.

Counseling/Therapy: Psychological help and support can help patients by giving them much need coping skills to deal with chronic pain. Support groups can be helpful for those going through multiple surgical procedures as well as diseases such as cancer.

Physical Therapy/Rehabilitation: Exercise, massage, and/or manipulation can help not only alleviate pain, but help to speed up recovery from certain injuries.

It's important to let your physician know if you are experiencing pain that doesn’t seem to go away, or appears for no particular reason, as it may be symptomatic of a serious condition. There is no one specific cure for chronic pain; one of the above methods, as well as a combination of methods may be the right choice for you.

Many individual health insurance plans, as well as employee benefits packages offer coverage for not only the prescription costs, but for non-medicinal treatments. If you do not currently have coverage for such items as chiropractic visits, you can always enquire about adding these features to your current coverage.

Seniors And Rising Prescription Costs

All Canadian seniors 65 and older are 'supposedly' covered by a provincial drug plan. However, new research shows that out of pocket costs paid by seniors for their prescriptions greatly varies between the provinces. Canadians in 2007 spent $26.9 billion dollars on prescription medication; out of that amount over $4 billion was directly out of pocket. This discrepancy in coverage means that some Canadian seniors are not able to afford much needed prescription medications.

Take, for example, a 65 year old woman on a government pension who suffers from diabetes and high blood pressure and needs 4 prescription medications in order to control her condition. If this woman lives in Ontario her out of pocket expense is eight dollars; if she lives in Manitoba she will have to pay five hundred and three dollars. A 73 year old man who needs five different medications to treat his heart failure will spend 60 dollars in New Brunswick; in Manitoba this expense soars to one thousand, three hundred and thirty two dollars.

These costs are based largely on age, level of income, marital status and your province of residence. It is estimated that the number of Canadians who are eligible for prescription reimbursement varies from 9% in Manitoba to 43% in Quebec; this can also depend on which jurisdiction the person resides in.

The income bracket of a Canadian senior can determine the amount of prescription reimbursement that they are entitled to. New Brunswick and P.E.I. are the most comprehensive provinces, offering seniors either full coverage or paying up to 35% of prescription costs, regardless of income. Ontario and Nova Scotia's reimbursement plans are based on income level. Seniors living in Quebec generally pay more for prescription costs, although there is some relief for low-income as well as those who require long-term and extensive drug treatment. When it comes to Saskatchewan, Manitoba and Newfoundland, seniors will only be covered if they qualify as having a low income status.

Most seniors lose their drug coverage which they had through employee benefits at a time when they need it most. For seniors who are living on a fixed income, these prescription costs may not be affordable, thereby putting their health in jeopardy. For most seniors, prescription coverage is essential in order to make sure that if health problems do occur, they have the means to afford the medication.

A new study has been conducted by SunLife Financial to assess how many Canadian seniors have actually saved money to cover their healthcare costs. They found that only 9% of working Canadians have actually factored in healthcare costs when calculating their retirement savings. 80% of Canadians expect these costs to be covered by their provincial health care program. 65% of Canadians say that they do realize they will have to spend some of their retirement savings on healthcare expenses, but only 37% of this group said they have actually saved for it. 36% of Canadians are under the impression that their employee benefits will provide them with health coverage in their retirement years. And while those who say they are aware that they will need to save money for healthcare costs, the majority admits that they do not know exactly how much this will cost them.

Healthcare related costs need to be correctly assessed when planning retirement. If not, many Canadians may be running the risk of not being able to afford treatments, prescriptions, etc. when it is most needed. For those who have employee benefits, it is important to thoroughly understand what, if any, coverage will be provided upon retirement. It is not feasible to rely on provincial coverage to cover all your costs; private health insurance will more than likely be a much cheaper solution.

Canadian seniors who are retiring and losing their benefits may want to consider purchasing FollowMe coverage. There is no medical exam required if applied for within 60 days of the termination date of the employee benefits coverage. For those whose group insurance expired and it is longer than 60 days, or for those who didn’t have employee benefits, guaranteed issue health insurance is available. You will have your choice of plans depending on your needs, and acceptance is automatic with no medical questionnaire.  As prescription costs can be expensive, as well as subject to being raised, health insurance premiums offer several advantages. For those on a fixed income, the cost can be budgeted for, with a set amount having to be paid. This can be financially more feasible than trying to second-guess how much needs to be saved in the event of having to suddenly require medications. Health insurance will also cover other expenses, such as vision care costs, hospital benefits and dental coverage. Having health coverage will provide the security of knowing your hard earned savings will not be spent on having to cover these expenses, or the uncertainty of not being able to afford treatment.

Canadian Weedless Wednesday

Last week was National Non-Smoking Week across Canada, with the focal point being Weedless Wednesday. Started in 1977, National Non-Smoking Week is one of the longest running Canadian public health education efforts. It's goals are to educate Canadians about the dangers of smoking, to prevent people from starting to smoke, and to help smokers quit. Coincidentally, this national event took place on the heels of Wolfville Nova Scotia's ban on smoking in vehicles in which children under 16 are present. Presently Nova Scotia, British Columbia and the Yukon have had bills or motions introduced to make this ban province-wide.

Most Canadians are unaware of just what makes smoking so lethal. Not only is the smoker as well as non-smokers who breathe in second-hand smoke exposed to nicotine, but many other toxins are in cigarettes. All of these toxins are harmful to anyone who inhales them. A sample of the toxins found in cigarettes are:

   • Tar: found in tobacco smoke. Tar is a sticky black residue that contains hundreds of chemicals, most of which are classified as carcinogenic and/or hazardous waste. Found in tar are such chemicals as polyaromatic hydrocarbons, aromatic amines and inorganic compounds
   • Nicotine: is the addictive substance in tobacco. It occurs naturally in tobacco plants and is harmful to cardiovascular and endocrine systems in humans. It causes chemical and/or biological changes in the brain. Nicotine is extremely poisonous in large amounts
   • Carbon Monoxide: is in tobacco smoke as a result of burning tobacco, and is responsible for the reduction of red blood cells delivering oxygen to human tissue. This has the greatest potential for causing damage to the heart, brain and skeletal muscles.
   • Formaldehyde: Is registered in Canada as a pesticide and causes eye, nose and throat irritation as well as other breathing problems
   • Hydrogen Cyanide: One of most toxic chemicals in tobacco smoke; frequent exposure to low concentrations of this cause weakness, headaches, vomiting, nausea, eye and skin irritations and rapid breathing.
   • Benzene: has been declared toxic by the Canadian Environmental Protection Act and is believed to be harmful at any level of exposure. It has been described as a Group 1 carcinogen.

It is obvious from this list that smoking and/or exposure to tobacco in any form is extremely harmful. Smoking is directly related to such potentially fatal diseases as:

   • Cardiovascular Disease: This includes heart attacks, strokes, hardening of the arteries and/or dilation or rupture of the aorta. Cardiovascular disease is responsible for 2 out of 5 tobacco-caused deaths. It is responsible for the death of approximately 17,500 Canadians every year.
   • Cancer: This includes lung cancer, cancer of the mouth, pharynx, larynx and/or esophagus, cancer of the pancreas, cancer of the kidneys and cancer of the bladder. Cancer is responsible for 2 out of 5 tobacco-caused deaths, and kills approximately 17,700 Canadians every year.
   • Respiratory Disease: Including pneumonia and influenza, chronic bronchitis, emphysema and chronic airways obstruction. Respiratory disease is responsible for 1 out of 5 tobacco-caused deaths with a mortality rate in Canadians of approximately 9500 per year.

Smoking is also directly related to other serious health issues. Smokers are more likely to suffer from peptic ulcer disease; the ulcers are also slower to heal and more likely to reoccur. Smoking is also a risk factor for Crohn's disease, also known as chronic bowel disease. Smoking affects oral health; as well or oral cancer, smokers are more likely to experience tooth decay and/or gum disease. As smoking reduces bone density, it can cause and/or aggravate osteoporosis. Smokers with osteoporosis have increased chances of bone fractures. Because smoking decreases blood flow in the small blood vessels in the skin smokers are more likely to experience premature aging and more skin wrinkles. For women who smoke, they can experience menopause 1 to 2 years earlier than non-smoking women. For men, smoking may cause impotence.

The statistics surrounding the life expectancy of smokers is highly alarming.  The Canadian Council for Tobacco Control estimates that for every 1000 Canadians age 20 who smoke, about 500 will die from a tobacco-caused death if they continue. Out of these 500 deaths, half will occur before the smoker turns 70. Approximately 45,000 Canadians every year die from tobacco-caused illnesses, and smoking causes the highest number of preventable illnesses, disabilities and/or deaths in Canada.

Obviously, it is vital that Canadians quit smoking in order to prevent death and/or illness. There are many different theories about the best way to quit smoking. However, it is up to the individual to choose a plan and/or method that works for them; not everyone will benefit from the same method. For smokers who wish to quit, it's important to find a method that works for you and to be prepared for what quitting smoking entails.

While there are various unproven methods such as hypnotherapy, acupuncture, etc, the 2 major smoking cessation aids are:

Prescription Medications: Your doctor can prescribe certain medications like Varenicline tartrate which may reduce the sense of satisfaction that you get when smoking. It can also help reduce the cravings and help alleviate withdrawal symptoms. This drug works by weakening the chemical reactions in the brain caused by nicotine that make smoking feel pleasurable. However these types of medication are not recommended for women who are pregnant or breastfeeding. It is also not recommended that nicotine replacement therapy products such as patches, gum or inhalers be used when taking this drug. Certain anti-depressants can also be helpful in quitting smoking. Although it is not certain how this works, studies have shown that smokers who have been treated for depression with certain prescription drugs reported that along with the symptoms of depression going away, so had their urge to smoke. These medications are only available with a prescription, so consult with your physician to see if this is an option for you.

Nicotine Replacement Therapies: Nicotine gum and the patch.

   • Nicotine Gum: Releases a dose of nicotine that when chewed helps with the withdrawal symptoms. Chewing nicotine gum can satisfy the cravings quickly and also helps to keep the mouth busy. It is available without a prescription, and can be purchased at most pharmacies. It is available in different doses for all levels of smokers.
   • Nicotine Patch: This consists of small self-adhesive patches that slowly release nicotine into the bloodstream. It can be placed anywhere on the skin between the waist and the neck. The patch allows the smoker to gradually reduce the amount of nicotine they use. It can however, cause the skin surrounding the patch to be irritated and may also cause headaches, dizziness, upset stomach and blurred vision. The 24 hour patches may cause sleep problems as well. Although this is available without a prescription, consult with your physician about using it, especially if you have angina, irregular heart, have had a heart attack, are pregnant and/or breastfeeding and if you are taking other medications.

It is important to be prepared to quit smoking. Consult with your physician; discuss the above-mentioned options to see what is right for you. You should also come up with a strategy to help avoid the pitfalls. Some good ideas for planning ahead to quit are:

   • Pick a quit day. Try and pick a date within 2 to 3 weeks of making the decision to quit. This deadline will help you decide how to handle the situations which make you want to smoke. Try and choose a time that isn’t very stressful. Remember, there’s never going to be the "perfect" time, so pick your date and stick to it.
   • For some people it can help to cut down first. You may also want to purposely leave your cigarettes at home when going out, cutting down on your cigarette breaks at work, etc.
   • Make a list of all the reasons you want to quit smoking and post them in every room of the house and/or work.
   • Get rid of all your ashtrays and make your usual smoking areas as uncomfortable as possible.
   • Plan ahead for ways to combat the urge to smoke. This can include going for a walk or working out; make sure you also have plenty of healthy snacks on hand for when the hand-to-mouth urge strikes.
   • Through the first few days, take it hour by hour. View each smoke-free hour as an accomplishment. It can be daunting when thinking of never smoking again, so break it down into manageable time frames
   • Drink lots of water to help flush the nicotine and other chemicals out of your system.
   • Change your routine for your usual times to smoke. For instance, if you smoke right after a meal, you need to replace that activity with another one.

Most relapses occur within the first three months of quitting smoking. They are usually caused by triggers, i.e. an incredibly stressful event. However, relapsing does not mean that you have to become a smoker again. If you do happen to slip and have a cigarette, don't overact, but become recommitted to being a non-smoker.

Being able to identify the symptoms of withdrawal can better prepare the smoker for what to expect, as well as how to alleviate them. Knowing what to expect and the general time taken to be rid of these symptoms can help the smoker come up with an effective quitting plan. Nicotine is physically addictive and it does take time for the body to expel itself of not only the nicotine, but the other chemicals that are being ingested with every cigarette smoked. Most smokers who quit experience physical effects such as:

   • Irritability: This generally lasts 2-4 weeks and is caused by the physical craving for nicotine. It is important to recognize that this is a withdrawal symptom and spend extra time devoted to relaxation methods such as hot baths, music, etc.
   • Lack of energy: Nicotine is a stimulant and keeps your brain active. The body generally takes 2-4 weeks to readjust to living without this boost. During this period don't push yourself too hard; if possible take naps when needed.
   • Insomnia: Nicotine affects brain waves and sleep patterns. Sleep pattern disruption usually lasts for a week. During this time try to avoid caffeine, especially at nighttime
   • Dry throat and cough: This usually only lasts a few days, and is caused by the body getting rid of trapped mucus in the airways. Make sure to drink lots of water and juice to help get rid of the mucus.
   • Dizziness: As your body is now receiving more oxygen, you may feel dizzy for 1 to 2 days. Make sure to get up slowly after sitting or lying down.
   • Difficulty concentrating: This can last for up to a few weeks and is caused by your body readjusting to not having the constant stimulation from nicotine. Reduce your workload and take a lot of breaks if possible.
   • Chest tightness: Chest muscles may be sore from excessive coughing as well as muscle tenseness from the cravings. This usually lasts for a few weeks; deep breathing can help alleviate the soreness.
   • Stomach pain, gas, and/or constipation: This can happen as bowel movement drops very briefly. When you quit smoking, make sure your diet is high in fibre as well as fruits and vegetables.
   • Hunger: Your body may confuse nicotine craving as hunger pains. As well, the hand-to-mouth action from smoking can be hard to break. This can last anywhere from 2-4 weeks. Make sure to have lots of healthy snacks such as raw vegetables, popcorn, fruit, pretzels, etc on hand so you can enjoy lots of guilt-free munchies.

The actual nicotine craving is usually the worst in the first few days of quitting, although some people can experience occasional cravings for long periods afterwards. Nicotine generally takes around 3 days to come out of the bloodstream. Recognize the cravings for what they are and try to wait them out, they tend to only last for a few minutes. Keep yourself busy with another activity during the cravings to take your mind off of it. If using nicotine gum as part of your plan, then this is the time to have a piece.

Smokers who quit before they experience irreversible heart and circulatory disease can greatly improve their health. In fact, after 20 minutes of quitting, blood pressure, pulse and body temperature all start to return to their normal state. Within 8 hours the oxygen and carbon monoxide levels in blood return to normal and smoker's breath disappears. In the first 24 hours of quitting smoking carbon monoxide will be eliminated from the body. As well the lungs will begin to clear out the smoking debris and mucus. 72 hours after quitting lung capacity begins to increase and breathing becomes easier. 3-9 months after quitting lung function increases by up to 10%. Being smoke-free for one year reduces the risk of heart disease by up to one-half of a smoker’s. Within 10 years the risk of lung cancer falls to one-half of the risks of a smoker’s, and within 15 years the risk of heart disease is about the same as someone who has never smoked.

Along with improved health, quitting smoking can be financially beneficial. The Canadian Cancer Society's website has a smoking calculator that shows just how much money you save per day, per month, per year etc. For instance, Canadians who smoke one pack per day at $8.00 per pack will save $2920 in the first year alone. Smokers who quit will also experience savings in their health and life insurance premiums. As these premiums are based on health status, the more healthy you get, the more you can save. When you quit smoking let your health and life insurance broker(s) know so that they are aware of your new and improved health status.

For more information on the effects of smoking, and advice on how to quit please visit these websites:

Canadian Cancer Society
The Lung Association
Health Canada Quit4Life

Trans Fats: What Exactly Are They?

The banning of trans fats has been big in the news for the past year. Schools and restaurants are no longer serving foods that contain trans fats. They have been linked to heart disease and other serious health risks. But what exactly are trans fats and how do they differ from the essential fats that we need in our diet?

Fat is an important factor in a healthy diet. Fat provides essential fatty acids and calories, and helps the body absorb Vitamins A, D and E.  Fats and oils are mostly made up of a combination of the four main types of fatty acids. However, most combinations usually have a higher proportion of one particular type of fatty acid. The four main types of fatty acids are:

Polyunsaturated fatty acids: found in many common vegetable oils such as soybean, corn and sunflower, as well as fatty fish such as salmon, mackerel, smelt, herring and trout. Fish oils, flaxseed, sunflower seeds, soybeans and certain nuts such as walnuts also are high in this type of fat.

Monounsaturated fatty acids: found in oils such as olive, canola and high oleic sunflower oil. Also found in avocados and nuts such as cashews, pecans, almonds and peanuts.

Saturated fatty acids: found in animal fats such as pork and beef, dairy products such as butter and cheese, and coconut, palm and palm kernel oils.

Trans fatty acids: naturally found in small amounts in foods such as dairy, beef and lamb. Small amounts are also formed during the refining of liquid vegetable oils such as canola and soybean. Trans fats are created when manufacturers use a process called partial hydrogenation, which turns liquid oil into a semi-solid form, like shortening and margarine.

Food products containing a high amount of trans fats have been popular with manufacturers because of the longer shelf life in comparison of products made with the other fatty acids. They also play a large role in making the popular flavors and textures in many bakery products and snack foods. Trans fats are the reason for the "melt in your mouth" sensations of pastries.

So which fats are good and which are harmful to your health? Polyunsaturated and monounsaturated fatty acids can actually lower your risk of heart disease. These are the fats that should be included in your daily diet for optimum health. Saturated and trans fatty acids raise your risk of heart disease. These raise blood levels of bad cholesterol and lower the blood levels of good cholesterol. Bad cholesterol increases the risk of heart disease, while good cholesterol lowers the risk.

Be aware of the types of fatty acids in your diet. Increase the amount of foods from the "good" fats groups, and lessen the amount of foods from the "bad" group. Optimal health relies on the food groups that contain good fats in order for the body to absorb essential vitamins, and to decrease the risk of heart disease and stroke.