TREATING A COMMON COLD

1. Try to have as much rest as possible. Adequate rest builds up resistance and hastens recovery.

2. Diet should be light and must include plenty of liquids like soup, water and fruit juices.

3. Have enough clothing on for warmth.

4. Keep dry and avoid exposure to the breeze.

5. Difficulty in breathing, sore throat and hoarseness accompanying a cold may usually be relieved by steam inhalation.

GET RELIEF FROM DYSMENORRHEA

Dysmenorrhea happens in a lot of women. Some even dread the days of the month when their period is due.

There are two types of dysmenorrhea.

Primary dysmenorrhea is hereditary and usually begins with the onset of menstruation (adolescence) and may lessen after pregnancy or with age. It is the cramping abdominal pain that lasts for several days during a woman's period. It may be accompanied by a number of related symptoms, including nausea, vomiting, cramps around the thighs, backaches, headache, bloating, diarrhea and even constipation.

Secondary dysmenorrhea develops later in life. Often, secondary dysmenorrhea is caused by fibroid tumors, a narrow cervix or endometriosis (the displacement of tissue from the uterine lining to areas elsewhere in the body).It is characterized by a kind of congested, dull pain that begins around two weeks before the start of your period. This kind of cramping is more common in women in their 30’s and 40’s and usually does not get better with age. It can be accompanied by bloating, weight gain, breast tenderness, headaches, lower back pain, and irritability.

Here are some tips that can help relieve some of the symptoms of dysmenorrhea:

An over the counter Ibuprofen or Mefenamic Acid. Ask tyour doctor for any contraindication if you have allergies or if you are taking other medicines.

Eat small frequent meals. Instead of eating three large meals, eat five or six small meals a day, about two and a half hours apart.

Have a low-salt diet to prevent water retention that causes bloating. Likewise, avoid alcohol to reduce headaches.

Exercise. This raises the levels of beta endorphins, which have a positive effect on mood and behavior. Try aerobic exercises like swimming, walking, bicycling, running and aerobic dance.

Take a warm bath. This relaxes the muscles and helps alleviate pain.

Relax. If possible, get a relaxing massage. Try the essence of chamomile or lavender oil.

Rest. Go to bed or curl up on the couch.

Apply a heating pad to the lower abdominal area.

Massage your lower abdomen with a very very light pressure.

Visit your doctor if excessive pain and cramping persists.

HOW TO AVOID CONSTIPATION

1. Chew your food thoroughly.

2. Increase your liquid intake. Drink lots of water and fruit juices especially after every meal.

3. Eat more fruits and vegetables. Fruits and vegetables aid digestion naturally.

4. At bedtime, eat about four or five tablespoons of scraped carrots, peanut brittle or a small bag of freshly popped corn. Dried seeds and nuts, like peanuts and raisins are also good laxative choices.

REDUCING FAT IN YOUR DIET

1. Serve moderate portions of the lean cuts of meat, or trim off excess fat from meat before cooking or before serving. Eat shellfish and organ meats in moderation because they have higher dietary cholesterol than red meats.
2. Serve more poultry or fish.
3. Boil or broil food from time to time instead of frying them to occasionally avoid unnecessary oil and fat in your diet.
4. Substitute pastries, ice cream and other sugary desserts with fruits and fruit juices.

EYE CARE 101

1. Have an eye check up by an ophthalmologist once a year.

2. Don’t be too near when watching the TV.

3. Make sure there is good lighting in the room where you read or work.

4. Protect eyes from excessive heat or glare.

5. Avoid sharp or pointed objects near your eyes.

6. Do not touch your eyes with dirty hands, hankies or towels.

7. Keep household chemicals beyond the reach of children.

8. Remove foreign object with a clean cotton buds or cloth. Wash any chemical that gets into your eyes immediately.

9. Do not rub your eyes.

10. If your work involves computers, close your eyes for at least 15 seconds every so often.

11. Do not look directly at the sun, bright lights or eclipses.

12. Always soak your contact lenses in a clean case with a good amount of solution for at least 8 hours everyday. Do not sleep with your contact lenses on.

13. Pay attention to the following danger signs: blurring of vision with or without eyeglasses or contact lens, seeing spots or light flashes, redness, tearing, sensation of foreign object, itchiness, secretion, pain, heaviness, swelling, seeing double, repeated or persistent headache or dizziness.

SOME THINGS TO REMEMBER IN CASE OF AN EMERGENCY

1. Clear the crowd. Give the stricken person as much room to breathe as possible.

2. Do not move the person who has fallen. He might have some broken bones or might be bleeding internally.

3. In case of external bleeding, put pressure on the source of the bleeding. A piece of gauze or a clean hanky is fine.

4. Don’t give the stricken person water or alcohol.

5. When a person faints, loosen his clothes especially around the chest and neck. Keep his head lower than the rest of his body.

6. Accidents often involve shock, so keep the victim as warm as possible with extra clothing or blanket. A light massage may help.

7. Clean small wounds and scratches with running water and hydrogen peroxide. Dry and paint with povidone iodine solution.

AVOIDING THE FLU

Wash Your Hands

Washing your hands will decrease your likelihood of spreading viruses and bacteria. If your immune system is strong, it should be able to fight off the virus if it does enter your body, but washing your hands provides a bit of extra protection.

Take your Vitamin C

Vitamin C helps strengthen our immune system. Citrus fruits and tomatoes are good sources of Vitamin C. You may also take Ascorbic Acid to supplement your Vitamin C needs - but ask your doctor before taking supplements.

Avoid Stress

It has been estimated that up to 90 percent of illness and disease is stress-related. If you are stressed, your immune system weakens and does not work as it should.

Exercise

Exercise improves the circulation and blood flow throughout your body. Exercising also helps your immune system to be more efficient in getting rid of viruses and diseases.

Get Enough Rest

Regular rest will keep you strong and ensure that your body has the strength to fight off any potential invaders.

Stay Indoors

If you start to feel the symptoms of flu – common cold, fever, cough, stay at home and rest. Drink plenty of liquids to keep you hydrated. Take your medicine as necessary.

HOW TO CURE A HANGOVER

Studies say that a hangover is not caused by alcohol itself, but by non-alcoholic ingredients called congeners which give the flavor and aroma of different drinks.

1. Drink a glass or two of cold water when you awake.

2. A cup of black coffee. This temporarily disguises the foul aftertaste of alcohol.

3. Take aspirin. A word of caution – make sure that you are not allergic to aspirin before you take it as it may have an adverse effect on you like palpitation and minor chest pain.

4. Lemon juice (or orange juice) and a generous measure of honey. They say this is the best and real cure for hangover as the Vitamin C in lemon and the fructose of honey hasten the rate at which your body breaks up those congeners.

THE 3-DAY DIET

IMPORTANT: This diet is not recommended and should never be used for more than 3 days. This kind of diet is often used by those who experience “yo-yo” weight - it is not a good habit to get into.

Instructions:

Drink 4 glasses of water or diet soda per day. For additional flavoring you can add herbs, salt and pepper, lemon, vinegar, worcestershire sauce, soy sauce, mustard and ketchup.




You may also use the following substitutes:

* Orange instead of Grapefruit
* Tuna instead of Cottage cheese (and vice versa)
* Frozen yogurt instead of Ice Cream
* Cauliflower instead of Broccoli (and vice versa)
* Green beans instead of Broccoli or Cauliflower
* Beets instead of Carrots
* Toast instead of 5 crackers (vice versa)

THE SWINE FLU SCARE: WHAT YOU NEED TO KNOW

What is swine influenza?

Swine influenza, or “swine flu”, is a highly contagious acute respiratory disease of pigs, caused by one of several swine influenza A viruses. Morbidity tends to be high and mortality low (1-4%). The virus is spread among pigs by aerosols, direct and indirect contact, and asymptomatic carrier pigs. Outbreaks in pigs occur year round, with an increased incidence in the fall and winter in temperate zones. Many countries routinely vaccinate swine populations against swine influenza.

Swine influenza viruses are most commonly of the H1N1 subtype, but other subtypes are also circulating in pigs (e.g., H1N2, H3N1, H3N2). Pigs can also be infected with avian influenza viruses and human seasonal influenza viruses as well as swine influenza viruses. The H3N2 swine virus was thought to have been originally introduced into pigs by humans. Sometimes pigs can be infected with more than one virus type at a time, which can allow the genes from these viruses to mix. This can result in an influenza virus containing genes from a number of sources, called a "reassortant" virus. Although swine influenza viruses are normally species specific and only infect pigs, they do sometimes cross the species barrier to cause disease in humans.

What are the implications for human health?

Outbreaks and sporadic human infection with swine influenza have been occasionally reported. Generally clinical symptoms are similar to seasonal influenza but reported clinical presentation ranges broadly from asymptomatic infection to severe pneumonia resulting in death.

Since typical clinical presentation of swine influenza infection in humans resembles seasonal influenza and other acute upper respiratory tract infections, most of the cases have been detected by chance through seasonal influenza surveillance. Mild or asymptomatic cases may have escaped from recognition; therefore the true extent of this disease among humans is unknown.

Where have human cases occurred?

Since the implementation of IHR(2005)1 in 2007, WHO has been notified of swine influenza cases from the United States and Spain.

How do people become infected?

People usually get swine influenza from infected pigs, however, some human cases lack contact history with pigs or environments where pigs have been located. Human-to-human transmission has occurred in some instances but was limited to close contacts and closed groups of people.

Is it safe to eat pork and pork products?

Yes. Swine influenza has not been shown to be transmissible to people through eating properly handled and prepared pork (pig meat) or other products derived from pigs. The swine influenza virus is killed by cooking temperatures of 160F/70C, corresponding to the general guidance for the preparation of pork and other meat.

Which countries have been affected by outbreaks in pigs?

Swine influenza is not notifiable to international animal health authorities (OIE, http://www.oie.int/), therefore its international distribution in animals is not well known. The disease is considered endemic in the United States. Outbreaks in pigs are also known to have occurred in North America, South America, Europe (including the UK, Sweden, and Italy), Africa (Kenya), and in parts of eastern Asia including China and Japan.

What about the pandemic risk?

It is likely that most of people, especially those who do not have regular contact with pigs, do not have immunity to swine influenza viruses that can prevent the virus infection. If a swine virus establishes efficient human-to human transmission, it can cause an influenza pandemic. The impact of a pandemic caused by such a virus is difficult to predict: it depends on virulence of the virus, existing immunity among people, cross protection by antibodies acquired from seasonal influenza infection and host factors.

Is there a human vaccine to protect from swine influenza?

There are no vaccines that contain the current swine influenza virus causing illness in humans. It is not known whether current human seasonal influenza vaccines can provide any protection. Influenza viruses change very quickly. It is important to develop a vaccine against the currently circulating virus strain for it to provide maximum protection to the vaccinated people. This is why WHO needs access to as many viruses as possible in order to select the most appropriate candidate vaccine virus.

What drugs are available for treatment?

There are two classes of such medicines, 1) adamantanes (amantadine and remantadine), and 2) inhibitors of influenza neuraminidase (oseltamivir and zanamivir).

Most of the previously reported swine influenza cases recovered fully from the disease without requiring medical attention and without antiviral medicines.

Some influenza viruses develop resistance to the antiviral medicines, limiting the effectiveness of treatment. The viruses obtained from the recent human cases with swine influenza in the United States are sensitive to oselatmivir and zanamivir but resistant to amantadine and remantadine.

Information is insufficient to make recommendation on the use of the antivirals in treatment of swine influenza virus infection. Clinicians have to make decisions based on the clinical and epidemiological assessment and harms and benefit of the treatment of the patient2. For the ongoing outbreak of the swine influenza infection in the United States and Mexico, the national and the local authorities are recommending to use oseltamivir or zanamivir for treatment of the disease based on the virus’s susceptibility profile.

What should I do if I am in regular contact with pigs?

Even though there is no clear indication that the current human cases with swine influenza infection are related to recent or ongoing influenza-like disease events in pigs, it would be advisable to minimize contact with sick pigs and report such animals to relevant animal health authorities.

Most people are infected through prolonged, close contact with infected pigs. Good hygiene practices are essential in all contact with animals and are especially important during slaughter and post-slaughter handling to prevent exposure to disease agents. Sick animals or animals that died from disease should not be undergoing slaughtering procedures. Follow further advice from relevant national authorities.

Swine influenza has not been shown to be transmissible to people through eating properly handled and prepared pork (pig meat) or other products derived from pigs. The swine influenza virus is killed by cooking temperatures of 160oF/70oC corresponding to the general guidance for the preparation of pork and other meat.

How can I protect myself from getting swine influenza from infected people?

In the past, human infection with swine influenza was generally mild but is known to have caused severe illness such as pneumonia For the current outbreaks in the United States and Mexico however, the clinical pictures have been different. None of the confirmed cases in the United States have had the severe form of the disease and the patients recovered from illness without requiring medical care. In Mexico, some patients reportedly had the severe form of the disease.

To protect yourself, practice general preventive measures for influenza:

• Avoid close contact with people who appear unwell and who have fever and cough.

• Wash your hands with soap and water frequently and thoroughly.

• Practice good health habits including adequate sleep, eating nutritious food, and keeping physically active.

If there is an ill person at home:

• Try to provide the ill person a separate section in the house. If this is not possible, keep the patient at least 1 meter in distance from others.

• Cover mouth and nose when caring for the ill person. Masks can be bought commercially or made using the readily available materials as long as they are disposed of or cleaned properly.

• Wash your hands with soap and water thoroughly after each contact with the ill person.

• Try to improve the air flow in the area where the ill person stays. Use doors and windows to take advantage of breezes.

• Keep the environment clean with readily available household cleaning agents.
If you are living in a country where swine influenza has caused disease in humans, follow additional advice from national and local health authorities.

What should I do if I think I have swine influenza?

If you feel unwell, have high fever, cough and/or sore throat:

• Stay at home and keep away from work, school or crowds as much as possible.

• Rest and take plenty of fluids.

• Cover your mouth and nose with disposable tissues when coughing and sneezing and dispose of the used tissues properly.

• Wash your hands with soap and water frequently and thoroughly, especially after coughing or sneezing.

• Inform family and friends about your illness and seek help for household chores that require contact with other people such as shopping.

If you need medical attention:

• Contact your doctor or healthcare provider before travelling to see them and report your symptoms. Explain why you think you have swine influenza (for example, if you have recently travelled to a country where there is a swine influenza outbreak in humans). Follow the advice given to you for care.

• If it is not possible to contact your healthcare provider in advance, communicate your suspicion of having swine influenza immediately upon arrival at the healthcare facility.

• Take care to cover your nose and mouth during travel.


Source: World Health Organization

27 April 2009

LIFE-SAVING THINGS TO REMEMBER FOR PEOPLE WITH HYPERTENSION

1. Always walk, never run when taking the stairs

2. Try to get a short nap or two every day

3. Take five light meals a day, instead of three heavy meals

4. Don’t push yourself to your limits – quit before you become tired

5. Reduce your daily caffeine consumption

6. If you can’t quit smoking, lessen your cigarette consumption

7. Avoid heated arguments

8. Try to go to bed before midnight and get a good night’s sleep regularly

9. Be conscious about your weight – know the calorie contents of your food. Substitute high calorie foods with fruits, vegetables and fresh fruit juices

10. Exercise. It doesn’t have to be strenuous. A 30-minute walk daily can do you wonders

PREVENTING THE SPREAD OF CONTAGIOUS DISEASES

1. Wash your hands thoroughly – after using the comfort room, before eating, after a visit to the hospital, or as often as necessary.

2. Observe personal hygiene and teach everyone in the household to do the same.

3. Avoid spitting around. It is one of spreading harmful microbes or germs.

4. Avoid overly crowded places.

5. Keep rooms clean and well-ventilated.

6. Illnesses should be considered contagious until the diagnosis is definitely made. At the first sign of illness in any member of the household, isolate him as much as possible and separate his linen and utensils.

7. The sick should be attended to and treated at once.

8. Get further instructions on how to prevent the spread of disease from your attending physician.

HOW TO GET A RESTFUL SLEEP

1. Do mild forms of exercise before bedtime. You may take a short walk after dinner or do some stretching.

2. Read light material. Avoid reading the news that will cause you unnecessary stress or other materials that will activate your brain instead of shutting it off in preparation to bedtime.

3. Slow down all mental and physical activity one hour before hitting the sack.

4. Take a warm, relaxing bath.

5. Wear soft and comfortable sleeping clothes.

6. Listen to soft, pleasant music.

7. Do not eat or drink before sleeping. Indigestion and a heavy stomach will give you difficulty sleeping.

8. Forget about all your worries and problems when you go to bed.

9. Picture a tranquil scene – mountains, the peaceful waves of the beach, etc.

EFFECTIVE DIET

1. Cut down on calories, don’t cut them out. Do not starve yourself or deprive yourself of nutrition just because you want to lose weight. A sensible diet means eating sensibly.

2. Have smaller servings of high-calorie food like red meats, baked goods and sweets.
Burn calories through exercise.

3. Follow a realistic, attainable diet program, especially designed for you. What works for your friend might not work for you. Some people lose weight faster, some gain faster. Know your body and find out what will work best for you.

4. Weigh yourself on an accurate weighing scale at the end of each week. Let them be the judge of your success.

5. Find out what motivates you to stay fit – and commit to it. It may be wearing that beach-babe bikini, or increasing your self-esteem. Whatever it is, do it for yourself, not for others.