Fiber 101

High fiber diets are linked to improved overall health but especially heart health and is an important part of healthy digestion. The Academy of Nutrition and Dietetics recommends that women aim for 25 grams of fiber per day and men consume 38 grams. However, only 5% of the population meet those numbers.

Types of Fiber

There are two distinct types of fiber, soluble and insoluble.

Soluble fiber slows digestion by creating a gel-like substance that absorbs the water in food. This type of fiber can lead to lower cholesterol and lessen your risk of developing type 2 diabetes. Soluble fiber is found in foods like oat bran, barley, nuts, seeds, beans, lentils, peas and some fruits like apples, oranges, blackberries and raspberries, and vegetables. It is also found in psyllium, an ingredient common in fiber supplements.

Insoluble fiber doesn’t absorb water from food but instead helps move food through the digestive tract. It can help relieve constipation and lower risk of diverticulitis. Foods high in insoluble fiber are seeds, nuts, dark green leafy vegetables, wheat bran, brown rice and bulgur.

Fiber Supplements

Some people find it difficult to get enough fiber in their diets through food alone and fiber supplements can be a great way to add healthy fiber to your life. Just make sure to speak with your pharmacist and/or healthcare provider before starting a supplement in case it contraindicates with any other medications you may be currently taking.

Getting the right amount of fiber can be difficult but the health benefits are well worth it. Whether it’s reducing your LDL cholesterol, working to prevent type to diabetes by helping lower blood sugar or supporting overall heart health, getting the recommended amount is a great idea, whether from food, supplements or a combination of both.

About RevanRx

Everyone deserves to have their pharmaceutical needs met without fear or embarrassment. RevanRx is a full-service and compounding pharmacy, specializing in the unique needs of the LGBT+ community in Oklahoma, Missouri, and Kansas.

We hope to increase patient adherence and access to care for those who would otherwise not feel comfortable receiving medications or medication counseling in a public setting, avoiding embarrassing public conversations, misgendering, or refusal of service. Visit us at Revanrx.com and like us on Facebook.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/

https://medlineplus.gov/ency/article/002136.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/

How to get a better night’s rest

We’ve all been there. Staring at the clock in the middle of the night wondering if we’re ever going to get back to sleep or if we should just go ahead and get out of bed and try to be productive. Good sleep is sometimes hard to come by but it’s oh so important for your health and well-being. Following are our tips on setting yourself up for a great night’s sleep, which helps with having a great day.

Be consistent

Trying to go to bed around the same time every night is key to helping your body’s internal clock regulate itself. You want to aim for a time that gives you around seven or eight hours of sleep. Research has shown that sticking to a consistent bedtime could also help prevent daytime sleepiness.

Set the mood

Your sleep environment is almost as important as your bedtime. Setting your bedroom temperature between 60°F and 67°F works best for most people. It’s also a good idea to invest in room darkening curtains if your bedroom has a lot of windows. A good mattress and comfortable bed linens and pillows, whatever works for you, are also part of creating your best sleep environment.

 Exercise

Getting your workouts in on the reg can really make a difference in sleep quality. Don’t exercise too close to bedtime but do aim to get at least 30 minutes of cardio a day. Even a short walk can make all the difference.

Caffeine cutoff

For most people, it’s important to cut out caffeine at least 3-7 hours before bedtime. Everyone’s tolerance is different but it’s usually a good idea not to consume caffeine in the late afternoon or evening.

Make your bed a sleep and sex only zone

This tip can help your brain create the association that these are the only two things the bed is for. Try to limit TV watching or perusing your Facebook feed on your phone or tablet to other rooms in the house.

Different things will work for different people but these tips make for a great foundation to getting a good night’s sleep so you can get out there and make the world a better place during the day.

About RevanRx

Everyone deserves to have their pharmaceutical needs met without fear or embarrassment. RevanRx is a full-service and compounding pharmacy, specializing in the unique needs of the LGBT+ community in Oklahoma, Missouri, and Kansas.

We hope to increase patient adherence and access to care for those who would otherwise not feel comfortable receiving medications or medication counseling in a public setting, avoiding embarrassing public conversations, misgendering, or refusal of service. Visit us at Revanrx.com and like us on Facebook.

https://www.healthline.com/health/daytime-sleepiness/signs-to-see-a-dr

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/

https://www.healthline.com/health/sleep/best-temperature-to-sleep

https://pubmed.ncbi.nlm.nih.gov/25596964/

Do you know you need cholesterol? How to reduce the bad, increase the good kind of cholesterol.

Cholesterol is a fatty substance in your blood that is made by your body and absorbed from some of the foods you consume. Cholesterol gets a bad rap, but you do need it to make hormones and healthy cells. However, having too much of the bad kind of cholesterol can cause trouble.

Low-density lipoprotein (LDL) is the unhealthy cholesterol that clogs arteries. Levels should be below 100 mg/dL. High-density lipoprotein (HDL) is the healthy kind that helps move LDL cholesterol out of your arteries. A level of 60 mg/dL or higher is optimal. 

When you have too much bad cholesterol in your blood, it begins to build up inside your blood vessels, causing plaque deposits, which harden and constrict your arteries. This restricts blood flow. When a plaque deposit breaks, it can cause the formation of blood clots. If a clot gets stuck in a coronary artery, it can block blood flow altogether and cause a heart attack. A clot can also migrate to a blood vessel that connects to your brain. If blood flow to your brain is disrupted that can cause a stroke. High cholesterol levels are also a major risk factor for heart disease, which is one of the leading causes of death worldwide.

Reduce bad cholesterol. Increase good cholesterol.

A diet high in unsaturated fats and low in saturated fats may help reduce inflammation, lower LDL (bad cholesterol), and increase HDL (good cholesterol). Other lifestyle adjustments, even slight ones help to reduce risk factors associated with bad cholesterol like heart attack and stroke.  

Eat fiber

Adequate fiber intake may reduce your cholesterol levels by up to 10%. The American Heart Association recommends 25-30 grams per day from food (as opposed to supplements). Here’s a useful chart from the Mayo Clinic to better understand specific sources of fiber from fruits, vegetables, grains, legumes, nuts and seeds.

Check meat and dairy intake

If you have high cholesterol, the American Heart Association (AHA) recommends no more than 5–6% of your daily calories come from saturated fats from foods like meat and dairy.

Add cholesterol fighting foods to your diet

The high levels of unsaturated fat in avocado has shown to help lower LDL levels. Tuna and salmon are high in omega-3 fatty acids, which also help with cholesterol reduction.

Lose weight

Even losing as little as 5-10 pounds could be enough to improve your cholesterol levels. Find our tips on maintaining a healthy weight here.  

Quit smoking

Here’s yet one more reason to quit: the chemicals in cigarette smoke damage your blood vessels and speed the buildup of plaques inside your arteries. If you already have high cholesterol, smoking is only making the chance of having a stroke or heart

attack more likely. It’s hard to kick the habit but you can read our tips here.  

Exercise

Fitting in 30 to 60 minutes of aerobic exercise most days is ideal for lowering and regulating cholesterol levels. You can even break it into a few 10- or 15-minute sessions throughout the course of the day. Hitting your target heart rate is helpful as well. Here’s some useful information from the American Heart Association about your healthy resting heart rate, target heart rate for your age and how to take your pulse if you don’t use an activity tracker. Adding some strength training a couple of days is an even better boost.

If these lifestyle changes don’t help lower your bad cholesterol, then it may be time to ask your pharmacist and health care provider about cholesterol lowering drugs. There are several different medications that work to lower LDL, raise HDL or both. Your provider will know which is best for you.

About RevanRx

Everyone deserves to have their pharmaceutical needs met without fear or embarrassment. RevanRx is a full-service and compounding pharmacy, specializing in the unique needs of the LGBT+ community in Oklahoma, Missouri, and Kansas.

We hope to increase patient adherence and access to care for those who would otherwise not feel comfortable receiving medications or medication counseling in a public setting, avoiding embarrassing public conversations, misgendering, or refusal of service. Visit us at Revanrx.com and like us on Facebook.

https://pubmed.ncbi.nlm.nih.gov/29259181/

https://pubmed.ncbi.nlm.nih.gov/25567051/

https://www.healthline.com/nutrition/low-cholesterol-snacks#packaged

https://pubmed.ncbi.nlm.nih.gov/30202317/

Teen pregnancy and prevention

Teen pregnancy rates have steadily declined in the last few decades, but the U.S. still has one of the highest rates of teen pregnancy in the developed world. Having a child is a life-changing event, maybe even more so for teens. Infants born to teens have higher mortality rates and depending on where they’re located, it can be incredibly difficult to get the parenting support and education that’s needed to take care of a baby.

 Many factors contribute to teen pregnancy:

·      Inadequate sexual education/information

·      Lack of available contraception or inability to afford contraception

·      Embarrassment at seeking or asking for contraception

As they develop, adolescents and young adults need access to evidence-based, unbiased and

non-stigmatizing information, education and services that will support lifelong sexual and reproductive health and well-being.

According to Aletha Y. Akers of the Guttmacher institute “It is our inability to reconcile the unrealistic expectation in the U.S. that teens not have sex or get pregnant” and society has a duty to “Support all teens, including those who are sexually active, pregnant or parenting.”

To help teen pregnancy rates decline it is imperative that we invest in age appropriate comprehensive sex education that provides medically accurate, complete, inclusive information and services. At Revan Rx and Revan Health we’re also working to break those barriers to care so more teens can take charge of their sexual and reproductive health. We strive to be a safe haven for our patients and to treat them with dignity and respect no matter their age or situation.

Our partner Revan Health works closely with Take Control Initiative to get free condoms to those who need them. Tulsa residents, including teens, can get free condoms by stopping in or via mail. Take Control Initiative also offers numerous methods of birth control through various clinics throughout the Tulsa area and will even provide Lyft rides to those who need them. Take Control Initiative’s mission is “to ensure individuals have the resources and information to decide if and when they want to become pregnant in an effort to honor and support their autonomy and safety.” TCI also works to remove the systemic barriers, whether financial, transportation, language or any other logistical barriers to fulfill their mission.

About RevanRx

Everyone deserves to have their pharmaceutical needs met without fear or embarrassment. RevanRx is a full-service and compounding pharmacy, specializing in the unique needs of the LGBT+ community in Oklahoma, Missouri, and Kansas.

We hope to increase patient adherence and access to care for those who would otherwise not feel comfortable receiving medications or medication counseling in a public setting, avoiding embarrassing public conversations, misgendering, or refusal of service. Visit us at Revanrx.com and like us on Facebook.

IBS Signs and Symptoms

April is IBS Awareness Month and while it’s not always an easy subject to discuss, IBS affects 25-45 million Americans, many of whom don’t even realize they have it. Following is a look at the signs and symptoms and what you can do if you’re one of the many who suffer.

What is IBS?

IBS is a chronic disorder that affects the large intestine. It is more prevalent in those under 45 and more women experience IBS than men. It is currently the most commonly diagnosed condition by gastroenterologists and primary health care providers.

 Symptoms can include:

 ·      Abdominal pain

·      Bloating

·      Gas

·      Diarrhea

·      Cramping

·      Constipation

Treatment

Since IBS is long term, treatment usually involves a certain degree of lifestyle change for most patients. Things like learning if there are particular foods that trigger symptoms and making the required diet changes, learning how to manage stress, seeing a counselor and/or a dietician, and prescription medications can all help. You and your health care provider can work out which treatments or combinations of treatments will work best for you and your lifestyle.

While the causes of IBS are still unclear, IBS is a manageable condition. If you are experiencing any of the above symptoms or any other abdominal issues or changes in bowel habits, consult your doctor to rule out anything more serious and to get started on your road to feeling better.

About RevanRx

Everyone deserves to have their pharmaceutical needs met without fear or embarrassment. RevanRx is a full-service and compounding pharmacy, specializing in the unique needs of the LGBT+ community in Oklahoma, Missouri, and Kansas.

We hope to increase patient adherence and access to care for those who would otherwise not feel comfortable receiving medications or medication counseling in a public setting, avoiding embarrassing public conversations, misgendering, or refusal of service. Visit us at Revanrx.com and like us on Facebook.

Three Most Asked Pharmaceutical Questions Answered

Pharmacists get asked so many questions. And we love it! Here are just a few of the questions we’re asked most frequently.

Can patient age affect side effects for some medications?

Side effects of certain medications can accentuate any memory issues a person may be having so it’s especially important to pay attention to any changes in memory for an elderly patient. Some sleep aids can cause brain fog and dizziness which could affect mobility and even the ability to stand. If these side effects occur, your health care provider should be notified and dosage may need to be reduced.

Do I have to take my medication at the same time every day?

To get the most benefit from a medication, it’s important to get on as regular of a schedule as possible. This decreases the likelihood that you’ll miss a dose and ensures you’re getting the right med at the right time. For instance, it could be bad to accidentally take a medication that can cause drowsiness in the morning if you usually take it at night.

How long is a medicine good after the expiration date?

As noted in a previous blog on the subject, a study of more than 100 drugs, conducted by the FDA at the request of the military, concluded that while they may not be as effective, most over the counter and prescription medications remain safe to take past their expiration date. With the exceptions of tetracycline, nitroglycerin, insulin and liquid antibiotics, many medications are as long-lasting as the ones tested in that FDA/military study. Storing medicines in a cool, dry place will also help them last longer. It’s always best to check with your pharmacist before taking any expired drugs to be safe.

Remember that your pharmacist is a great resource when you have questions. We’re here to help!

About RevanRx

Everyone deserves to have their pharmaceutical needs met without fear or embarrassment. RevanRx is a full-service and compounding pharmacy, specializing in the unique needs of the LGBT+ community in Oklahoma, Missouri, and Kansas.

 We hope to increase patient adherence and access to care for those who would otherwise not feel comfortable receiving medications or medication counseling in a public setting, avoiding embarrassing public conversations, misgendering, or refusal of service. Visit us at Revanrx.com and like us on Facebook.

Do Drug Expiration Dates Matter?

In 1979, a law was passed requiring drug manufacturers to put an expiration date on their products. Drug expiration dates reflect the time period during which the product is known to remain stable, which means it retains its strength, quality and purity when stored according to instructions. This date is also the end point at which the manufacturer will guarantee the full efficacy and safety of that product.

A study of more than 100 drugs, conducted by the FDA at the request of the military, concluded that while they may not be as effective, most over the counter and prescription medications remain safe to take well past their expiration date.

With the exceptions of tetracycline, nitroglycerin, insulin and liquid antibiotics, most medications are as long-lasting as the ones tested in that FDA/military study. Storing medicines in a cool, dry place will also help them last longer.

So are the dates just a ploy to get you to keep buying more medicines? It’s easy to see it that way but think about it like this: while expired medications can still be somewhat efficacious, making sure you’re taking medications that haven’t expired ensures that you get the best version, giving you the best outcome.

Of course, when in doubt about expiration dates or effectiveness or any other medication questions, talk to your pharmacist*. They’re an indispensable resource when it comes to any and all information about medicines.  

About RevanRx

Everyone deserves to have their pharmaceutical needs met without fear or embarrassment. RevanRx is a full-service and compounding pharmacy, specializing in the unique needs of the LGBT+ community in Oklahoma, Missouri, and Kansas.

We hope to increase patient adherence and access to care for those who would otherwise not feel comfortable receiving medications or medication counseling in a public setting, avoiding embarrassing public conversations, misgendering, or refusal of service. Visit us at Revanrx.com and like us on Facebook.

*Patients with serious and life-threatening diseases should always consult their pharmacist and/or health care provider before taking expired or improperly stored medications.

Knowing the Signs of Intimate Partner Violence

The National Coalition Against Domestic Violence reports that there are more than 20,000 calls placed to domestic violence hotlines every day. The numbers have only gotten worse since the onset of COVID.

According to the CDC, nearly 10 million people experience intimate partner violence every year in the US. Intimate partner violence can include but is not limited to physical violence, sexual violence, and/or stalking. Results can range from injury, fearfulness, PTSD, contraction of sexually transmitted diseases and can ultimately lead to death.

Learning the signs of intimate partner violence for loved ones and for yourself could make all the difference.

Outside of physical violence, an abusive partner may try to establish power and control over the other partner. Signs include:

·      Negging or telling you that you never do anything right.

·      Showing extreme jealousy of your friends or any time you spend with them.

·      Preventing or discouraging you from spending time with friends, family members or coworkers.

·      Insulting, demeaning or shaming you, especially in front of other people.

·      Preventing you from making your own decisions. This can include decisions about working or attending school but can be as seemingly small as what you eat or wear.

·      Controlling finances in the household without discussion, including taking your money or refusing to provide money for necessary expenses.

·      Pressuring you to have sex or perform sexual acts you’re not comfortable with.

·      Pressuring you to use drugs or alcohol.

·      Intimidating you through threatening looks or actions.

·      Insulting your parenting or threatening to harm or take away your children or pets.

·      Intimidating you with weapons like guns, knives, bats or pepper spray.

·      Destroying your belongings or your home.

 It can be difficult to get out of an intimate partner violence situation, but there are resources available to help.

You can visit oklaw.org (https://oklaw.org/resource/domestic-violence-resources-and-links) to learn about resources near you.  Or, the National Domestic Violence Hotline can help you create a plan. Text START to 88788 or call 1-800-799-SAFE (7233) to reach out to them. There is also a live chat on their website (link - https://www.thehotline.org/get-help/).

If you’re in immediate danger call 911 or if you’re able to get to this or any other pharmacy, ask the pharmacist for “Mask-19” and they will call 911 for you immediately. Everyone deserves to feel safe and valued.

About RevanRx

Everyone deserves to have their pharmaceutical needs met without fear or embarrassment. RevanRx is a full-service and compounding pharmacy, specializing in the unique needs of the LGBT+ community in Oklahoma, Missouri, and Kansas.

We hope to increase patient adherence and access to care for those who would otherwise not feel comfortable receiving medications or medication counseling in a public setting, avoiding embarrassing public conversations, misgendering, or refusal of service. Visit us at Revanrx.com and like us on Facebook.