Ask the pharmacist: Resolutions

Meet our expert panel

Our pharmacists answering your questions in this issue are:

GM: GURPREET MARJARA of Challis Pharmacy in Braintree, Essex

BD: BRIAN DEAL of Ashwell Pharmacy in Ashwell, Hertfordshire

JC: JUSMIN CHANDARIA of Egerton Pharmacy in Highbury, London

DW: DAVID WOOD of The Village Pharmacy in Macclesfield, Sheffield

Q I really want to give up smoking this year, but I've tried before and failed. How can my pharmacist help me?

A. Well done for deciding to give it another go. Depending on your lifestyle and smoking habits, your pharmacist can suggest and explain the most suitable stop-smoking medicines for you.

Your local pharmacy may also offer a stop-smoking service, where you can get help from an advisor on a one-to-one basis during your period of transition (evidence suggests smokers who receive regular support and advice are four times more likely to succeed). Your pharmacist will be able to motivate you, work with you and give you hints and tips.

Pick up more information, tips and leaflets from your local pharmacy. Or to find a participating pharmacy in your area, visit www.allabouthealth.org.uk. Good luck! GM

Q My number one New Year's resolution is to be more healthy in 2011. What should I do to keep a check on my health?

A. The most important thing is to regularly check your blood pressure, cholesterol and – if required – blood glucose. Undiagnosed high blood pressure, high cholesterol and diabetes can lead to complications if they not diagnosed at an earlier stage.

In addition to this you could also check your body mass index (BMI). An ideal body mass index should be between 20 and 25.

To find out which pharmacies in your area carries out these tests, visit the pharmacy locator and type in your postcode. JC

Q I really need to lose some weight. Can my pharmacist help me go on diet?

A. With their accessiblity, approachability and private consultation facilities, pharmacists are on hand to offer healthy eating advice alongside a total healthy lifestyle advice programme.

Pharmacists can offer advice on the importance of a balanced intake of better quality foods – that is, increasing your intake of fruit, veg and cereals and moderating your intake of meat and dairy foods. This will help you achieve steady progress, rather than the short-term weight loss offered by many quick-fix diets.

And if you need further help your pharmacist can also point you in the direction of an appropriate recognised dietary advice centre or clinic. BD

Q. I've decided to drink less alcohol in 2011. But how much is the right amount?

A. The UK government guidelines define drinking in moderation as 3-4 units a day for men and 2-3 drinks a day for women.

To cut down on the amount of alcohol you drink, here are some tips that may help:

• Start with a soft drink to quench your thirst
• Eat before or while you are drinking
• Avoid salty snacks as they make you thirsty
• Avoid 'shouts' or rounds
• Don't let people top up your drinks
• Try low-alcohol alternatives
• Have at least 2 days a week when you don't drink at all

By drinking less you'll soon see the benefits, not only physically but financially too. DW

Q Are there any weight management products to buy over the counter that might help me lose my Christmas weight?

A. Yes, there are a number of weight management products available to purchase over the counter ­– for example supplements that reduce the amount of fat that is absorbed into the body from a meal, or natural remedies that are used to aid slimming. To find out more about weight management products, including which would be the most suitable for you, simply pop into your local pharmacy. JC

Q This year, my resolution is going to be to drink more water. I'm not really sure why, though. Can you tell me?

A. Drinking plenty of water is essential to keep the body hydrated and support an overall healthy lifestyle. Water is essential since it transports nutrients and oxygen to cells. It also flushes out toxins and waste products.

Water also helps regulate your body temperature and assists with metabolism. Lack of water leads to dehydration which, among other things, can lead to tiredness, dry skin, muscle cramps and constipation.

For most people, six to eight glasses of water a day is the recommended amount. If you need any more information, ask your pharmacist. BD

Q I want to try eat more healthy this year. What are the basic principles I should follow?

A. A balanced diet means eating a variety of foods from the following food groups; carbohydrate, protein, fibre, dairy and fat.

It is the government recommendation that you eat five portions of fresh fruit and vegetables every day, along with plenty of starchy foods such as wholegrain bread, pasta and rice, some dairy foods and some protein-rich foods such as meat, fish, eggs, lentils and fish. You should aim to eat two portions of fish a week, including one portion of oily fish.

Foods should be low in fat (especially saturated fat), salt and sugar. As an example, a balanced plate of food may contain one-third vegetables, one third starchy foods and one third protein, diary and other foods low in fat or sugar.

Eat three balanced meals every day. Portion sizes are important – you should eat until you are satisfied and avoid over-eating. Limit snacking in between meals.

Your local pharmacist will be able to give you further guidance. GM

Q My whole family would like to get fit this year. What's the best way to get into exercising?

A. When the whole family is involved in physical activities together, children learn that being active is fun and makes you feel good. And it's great for busy parents who can combine family time with exercise time.

Get started by making a list of activities you'd like to do together as a family. Try to plan one or two activities a week – for example ice-skating or kite flying.

When family schedules get really busy, going for a walk may be the easiest thing you can do together. Start with short walks that everyone in the family can do and add more distance gradually. Or why not go for a bike ride together or get involved in family-friendly sports like skiing, skating, swimming, and tennis?

And while blood pressure is not always linked to fitness, it may help to pop into your local pharmacy for regular checks to see how well you're doing. DW