Courtenay Pharmacy

06/23/2026

How do I lower my blood pressure?❤️

There are lots of things you can do to help lower your blood pressure, such as:

Eat a healthy balanced diet that includes a variety of foods like fruits, vegetables, whole grains and oily fish.

Limit salt and ultra-processed foods like cakes, sweets, crisps and fried foods.

Try to be more active. For example, you could commit to walking every day at lunchtime, try a new hobby or swap a short drive for a walk or cycle.

Reduce the amount of alcohol you drink each week. For example, you could swap one drink for a non-alcoholic version.

Stop smoking. You can get support and advice from our pharmacists to help you reduce and eventually stop smoking.

06/22/2026

If you've knee pain, knee arthritis, or runner's knee, strengthening the right muscles is quite possibly the best knee pain relief you can get.

Knee pain exercises that actually work! If you have knee pain, knee arthritis, or runner's knee, strengthening the right muscles is the best knee pain relief...

06/21/2026

🧓 LOOK OUT FOR OTHERS, ESPECIALLY DURING A HEATWAVE.

Check in on elderly neighbours, friends, or anyone living alone. A quick call or visit can make all the difference.

⚠️ Signs of heat exhaustion include:

Dizziness.
Headache.
Excessive sweating and skin becoming pale and clammy or getting a heat rash.
Cramps in the arms, legs and stomach
Fast heartbeat
Thirst.

If someone has heat exhaustion:

Move them to a cool place.
Remove unnecessary clothing like a jacket or socks.
Get them to drink cold water.
Cool their skin – spray or sponge them with cool water and fan them. Cold packs, wrapped in a cloth and put under the armpits or on the neck are good too.

Stay with them until they're feeling better.

Heat exhaustion does not usually need emergency medical help if you can cool them down within 30 minutes. If it turns into heatstroke, it needs to be treated as an emergency.

06/19/2026

Everything has its wonders, even darkness and silence, and I learn whatever state I am in, therein to be content.
~ Helen Keller.

06/17/2026

In need some inspiration for a healthy meal tonight? Heart & Stroke have this delicious recipe for a chicken & vegetable stir-fry 🥘🌶️🍅🧅
https://www.heartandstroke.ca/healthy-living/recipes/poultry/chicken-and-vegetable-stirfry

The ginger and sesame flavour of this stir-fry will work well with a variety of vegetables.
🫛 Try out this recipe, today: https://bit.ly/4e2H8wE!

06/16/2026

Tuesday inspiration ✨ The to-do list 📝

06/15/2026

How much cheese should you eat a day? 🧀

Whether you prefer cheddar on toast, grated parmesan on your pasta, or a full-on cheese board, there are plenty of ways to enjoy cheese. But is this tasty dairy product good for your heart? ❤️

Cheese is a good source of nutrients like protein and calcium, which your body needs to stay healthy.

However, cheese is usually high in saturated fat and salt too. This means that eating too much could lead to raised cholesterol levels and high blood pressure, increasing your risk of having a heart attack or stroke.

And many cheeses are high in calories, so it’s important to enjoy them in moderation if you’re trying to manage your weight.

But some cheeses are a healthier choice than others. Soft, fresh cheeses like cottage cheese and ricotta tend to be lower in saturated fat and salt.

And, while reduced-fat cheeses are not completely fat free, they do contain less saturated fat than full-fat versions.

You can include some cheese in a healthy diet, but it’s important to keep an eye on your portion sizes.

The recommended daily portion of hard cheese is 30g.

06/14/2026

Ways to avoid feeling overwhelmed 🌸

Make a to-do list.
Set realistic expectations.
Write things down so they don’t stay on your mind.
Delegate where possible.
Ask for help when needed.
Cancel or reschedule when needed.
Prioritise self-care.
Get enough sleep.

What helps you the most?

06/13/2026

😍

06/12/2026

☀️ We’re here to help you stay safe and healthy this summer.

💊 CHECK YOUR MEDICATIONS.
Most medications need to be stored at temperatures below 25°C. Heat can break down the active ingredients in medicines, meaning they might not work when you need them. This can include some tablets, inhalers, hormone patches, insulin, and EpiPens. The packaging will give clear storage instructions, but not all medications come with a visible warning.

Medications that need to be kept in the fridge – such as insulin or certain liquid antibiotics – are especially vulnerable to heat.

If you’re going to be travelling, avoid leaving medications in parked vehicles. A cool bag can help if you’re going to be out all day.

It’s not just medication– some medical devices can also be affected by heat or humidity. For example, blood glucose monitors may give people managing diabetes less reliable readings if used or stored in hot conditions.

If your medication has changed colour, developed an unusual smell, changed texture, or looks different in any way, this could signal heat damage.

📍Remember, we're here for any advice or support you might need.