Health Library

The Common Cold

Summary: A viral infectious disease of the upper respiratory tract. Symptoms include cough, sore throat, runny nose, sneezing, headache, and fever.

Management & Tips:
  • CheckRest as much as possible.
  • CheckDrink plenty of fluids like water, juice, and warm broth.
  • CheckUse a humidifier or take a steamy shower to ease congestion.
  • CheckSoothe a sore throat with lozenges or a saltwater gargle.
  • CheckOver-the-counter pain relievers or decongestants can help manage symptoms (consult a doctor or pharmacist).
Managing Sprains and Strains (R.I.C.E.)

Summary: A sprain is a stretched or torn ligament, while a strain is a stretched or torn muscle or tendon.

Management & Tips:
  • CheckRest: Avoid activities that cause pain, swelling, or discomfort.
  • CheckIce: Apply ice immediately for 15-20 minutes, repeat every 2-3 hours while awake for the first few days.
  • CheckCompression: Wrap the area with an elastic bandage to help reduce swelling. Don not wrap it too tightly.
  • CheckElevation: Elevate the injured limb above the level of your heart, especially at night.
  • CheckConsult a doctor if pain is severe, you cannot bear weight, or if there's no improvement after a couple of days.
Stress Management Techniques

Summary: Learn effective strategies to cope with stress and improve your mental well-being.

First Aid:
  • CheckPractice deep breathing exercises: Inhale for 4 counts, hold for 4, exhale for 6.
  • CheckEngage in physical activity like walking or yoga.
  • CheckListen to calming music or nature sounds.
  • CheckTalk to a trusted friend or family member.
  • CheckPractice mindfulness or meditation for a few minutes.
Management & Tips:
  • CheckIdentify your stress triggers.
  • CheckEnsure adequate sleep (7-9 hours per night).
  • CheckMaintain a balanced diet and limit caffeine/alcohol.
  • CheckSet realistic goals and prioritize tasks.
  • CheckEngage in hobbies and activities you enjoy.
  • CheckConsider professional help if stress is overwhelming.
First Aid for Minor Burns (First-Degree)

Summary: Superficial burns affecting only the epidermis (outer layer of skin). Skin is red, painful, but no blisters.

First Aid:
  • CheckCool the burn: Hold under cool (not cold) running water for 10-15 minutes or apply a cool, wet compress.
  • CheckRemove rings or other tight items from the burned area quickly before swelling begins.
  • CheckApply an antibiotic ointment or aloe vera gel.
  • CheckCover with a sterile non-stick bandage if the area is likely to get dirty or irritated.
  • CheckConsider an over-the-counter pain reliever if needed.
  • CheckDo NOT use ice, as it can cause further damage.
  • CheckDo NOT break any small blisters that may form later (if it becomes a second-degree burn).
Basics of Healthy Eating

Summary: Understand macronutrients, micronutrients, and how to build a balanced plate for optimal health.

Management & Tips:
  • CheckFocus on whole foods: fruits, vegetables, lean proteins, whole grains.
  • CheckLimit processed foods, sugary drinks, and excessive saturated fats.
  • CheckPractice portion control.
  • CheckStay hydrated by drinking plenty of water.
  • CheckConsult a dietitian for personalized advice.
Flu Prevention Tips

Summary: Learn how to protect yourself and others from the influenza virus, especially during flu season.

Management & Tips:
  • CheckGet an annual flu vaccine.
  • CheckWash your hands frequently with soap and water for at least 20 seconds.
  • CheckUse alcohol-based hand sanitizer if soap and water are not available.
  • CheckAvoid touching your eyes, nose, and mouth.
  • CheckClean and disinfect frequently touched surfaces.
  • CheckAvoid close contact with people who are sick.
  • CheckIf you are sick, stay home to prevent spreading the flu to others.