When you are not well, your only thought is to figure out a way to recover quickly. You should adopt a strategy and have some medicine available so that you can act promptly in case of some ailment. You should eat nutritious foods, stay hydrated, take medications or herbal remedies, and distract yourself to prevent boredom from taking over. Whether it's an injury or an ailment, by learning to take care of yourself, you will be able to get on the right track to recover quickly.
Steps
Part 1 of 3: Treating Yourself in Case of Illness
Step 1. Stay hydrated
When you are sick, it is important to drink plenty of fluids. Water is the most hydrating drink, but fruit juices and hot teas also help.
- Hydration helps loosen mucus in the sinuses.
- Herbal teas and other hot drinks are used to relieve sore throats and nasal mucosal problems that cause runny nose, sneezing and coughing. By adding a little honey, you can further soothe your sore throat.
- Diluted sports drinks (mixed with equal parts water) and rehydrating electrolyte solutions are able to replenish essential minerals that may be lost through vomiting, sweating or diarrhea.
- Avoid alcohol, coffee, and sodas.
Step 2. Use steam
Helps relieve sore throat and nasal congestion. You can take advantage of the fresh one given off by a humidifier or the hot one from the shower. Alternatively, try filling a basin with hot water and placing a towel over your head as you inhale the steam.
Step 3. Gargle with salt water
Salt water rinses can soothe a dry or sore throat. For them to be effective, mix about half a teaspoon of salt in a 240ml cup of warm water. Gargle, rinse and repeat if necessary.
This method is not suitable for children under the age of five. Often, they are too small to gargle
Step 4. Clean the nasal passages
The accumulation of mucus from colds and allergies can be bothersome and lead to infections. Blowing your nose offers momentary relief, but nasal irrigation can help remove pollen, dust, and other debris, reducing the risk of developing sinusitis.
- Nasal irrigation helps relieve some cold symptoms, providing quick relief in case of a stuffy nose or runny nose.
- Washing must be done with sterilized or distilled water. You can buy a sterile solution at the pharmacy. If not, try sterilizing the water by boiling it for five minutes and letting it cool.
- There are several products on the market for irrigation of the nasal mucosa. However, avoid in case of fever, nosebleed or severe headache. Check with your doctor to find out if this method can relieve your discomfort.
- If you hate nasal douches, try using a saline-based spray. Just spray it in your nostrils to soothe the irritation and stuffy nose.
Step 5. Take your medication
Over-the-counter medications can alleviate cold or flu symptoms and help you sleep by ensuring you get restful sleep. However, do not give any over-the-counter medicines to children under the age of six to treat colds or coughs, unless instructed otherwise by your pediatrician.
- Antihistamines inhibit the body's reaction to allergens and help relieve runny nose and nasal congestion. The most common ones include cetirizine (Zyrtec), fexofenadine (Telfast) and loratadine (Clarityn).
- Cough medicines include both antitussives, which inhibit the body's need to cough, and expectorants, which increase mucus production and secretion. A rather common antitussive drug is dextromethorphan (Lisomucil Tosse and Bronchenolo Tosse), while the most common expectorant is guaifenesin (Vicks Tosse Fluidificante and Actigrip Tosse Mucolitico).
- Decongestants help soothe a stuffy nose and clear the nasal passages. Often, they are combined with antihistamines, cough suppressants, or pain relievers.
- Pain relievers and antipyretics relieve muscle aches, headaches and fever. The most common pain relievers are aspirin, acetaminophen and ibuprofen. Remember that aspirin should never be given to children and adolescents because it favors the onset of a serious and potentially fatal disease, called Reye's syndrome.
Step 6. Try taking supplements
Some studies have shown conflicting results on the effectiveness of vitamin supplements in treating colds and illnesses. Some experts recommend vitamin C and zinc to strengthen the immune system, but research suggests that vitamin C should be taken consistently (not just at the onset of malaise) to be able to effectively strengthen the immune system. Be careful with zinc supplements as taking more than 50 mg per day and continued over a long period of time can cause health problems.
Step 7. Try some plants
According to some studies, certain plants and herbs help soothe the symptoms of colds and illnesses, even if they are found in products that have not been tested by regulatory institutes and bodies, such as the Food and Drug Administration (FDA). Additionally, some plants can cause side effects, especially when taken with other drugs or supplements (known as "drug-herbal interactions"). Therefore, anyone wishing to try herbal remedies should first consult their doctor to know which product to choose and how much to use it. The most common ones include:
- Elderberry: used to relieve nasal congestion and promote sweating.
- Eucalyptus: Helps calm cough and cold symptoms. Generally. It is found in the form of lozenges and cough syrups.
- Mint: decreases nasal congestion and relieves stomach pain. It should not be given to children.
Step 8. Know when to see your doctor
In most cases, colds and viruses run their course and are defeated by the body in a few days, without the aid of medical treatment. However, some ailments are more severe and require diagnosis and treatment. The most common conditions that may need medical attention include:
- Bronchitis: characterized by a strong cough and mucus production, often yellow or green. These symptoms may also be accompanied by persistent fever, chest pain, or difficulty breathing. Typically, an x-ray can determine a diagnosis of bronchitis.
- Pneumonia: also characterized by a strong cough, mucus production and breathing difficulties. It usually arises from a bacterial infection that develops during the flu. Like bronchitis, it is necessary to undergo an x-ray for diagnosis. Symptoms also include chest pain and wheezing.
Part 2 of 3: Treating Yourself in Case of Injury
Step 1. Take an NSAID
Non-steroidal anti-inflammatory drugs (NSAIDs) help relieve pain and inflammation. Some are non-prescription, while others can only be purchased with a prescription. If you are taking an NSAID, let your doctor know. The use of these drugs increases the risk of heart failure, heart attack and stroke. The most common NSAIDs include:
- Aspirin (should not be given to children and adolescents);
- Ibuprofen;
- Celecoxib;
- Diclofenac;
- Naproxen.
Step 2. Use ice
This is a popular treatment for injuries because the cold helps reduce pain, swelling and inflammation. Do not apply ice directly to the skin, but wrap the ice cubes in a clean towel or use a special bag.
- Use a cold pack or ice pack for no more than 20 minutes, then pause for 20 minutes before repeating.
- If necessary, apply the compress several times a day. Stop if your skin falls asleep or if the cold causes you pain.
- Ice is most effective during the first 48 hours after injury. However, you can keep using it until the swelling and inflammation go away.
Step 3. Use heat
In the first two days after the accident, ice is most effective because it reduces swelling and inflammation. Once the edema is relieved, it is recommended to continue with the heat. Applied to a lesion, it accelerates healing by increasing the blood supply. It can also relax tight muscles and aching joints.
- According to most experts, like ice, heat should be held for 20 minutes and removed for another 20 before reapplying it.
- Take a warm shower or bath to soothe the injury.
- Use a heating device to treat the wound with "dry" heat. You can choose the most suitable product in the pharmacy or health care.
- Avoid lying down and falling asleep with a heating device running. It could cause a severe burn if left on for a long period of time. Remove it if it becomes unbearable and do not give any heat to children unless supervised.
- Do not use heat if you have an open wound or poor circulation.
Step 4. Compress the lesion
Compression helps reduce or limit swelling that develops following an injury. It can also provide some support if the wound is in a part of the body that is prone to moving. In these cases, the most used devices are elastic bandages and elastic taping.
Don't over-tighten the bandage. It could reduce blood circulation and become dangerous
Step 5. Lift the injured limb
This will reduce swelling by limiting the blood supply to the wound. You can also use ice and, at the same time, keep the injury compressed.
- Don't raise it too high. The ideal would be to raise it a little above the height of the heart. If this is not possible, try to keep the injured area parallel to the floor rather than lowered.
- Lifting the injured limb is the last step in RICE therapy, which is recommended for many types of injuries. RICE stands for Rest (rest), Ice (ice), Compression (compression) and Elevation (lifting).
Part 3 of 3: Physically Resting to Recover
Step 1. Let the wound heal
If you have suffered an injury, rest is one of the best things to do. Try to avoid activities that require using the injured part or putting weight on that area of the body.
The length of rest can vary, but it is generally best to wait a day or two before trying to use or put any strain on the limb
Step 2. Go to bed if you are sick
It is one of the most effective ways to recover from a cold or flu. Since the body can heal at both the molecular and systemic levels, bed rest should be considered important for recovery after illness.
Step 3. Get enough sleep
Most adults need 7-9 hours of sleep each night, but if you are recovering from illness or injury, you may want to get more sleep. The amount of hours needed also depends on the age.
- Infants who are less than 4 months old should sleep 14-17 hours.
- For the older ones (between 4 and 11 months) 12-15 hours are sufficient.
- 1-2 year olds need 11-14 hours of sleep.
- Preschoolers (between 3 and 5 years old) need 10-13.
- Children ages 6 to 13 should sleep 9-11 hours.
- Teenagers aged 14 to 17 need 8-10 hours of sleep.
- For adults (18 to 64 years old) 7-9 hours of sleep each night is sufficient.
- Seniors (65 years or older) should sleep 7-8 hours.
Step 4. Get a good night's sleep
If you feel sick, have an injury, and are just wracked with fatigue, you probably need to try to sleep better. In addition to quantity, quality is important. Fortunately, you can take some steps to ensure a good, restful sleep.
- Respect the timetables. Try to go to bed at the same time every night, and if you can't fall asleep after 15 minutes, try getting up and doing something relaxing until you feel like sleeping. Regularity can ensure you get a good night's sleep.
- Avoid caffeine, nicotine, and alcohol. Caffeine and nicotine are stimulants and their effects can last for hours before they wear off completely. Although alcohol may initially make you sleepy, it can disturb sleep during the night.
- Keep the room cool, dark and quiet. Lower the blinds or use thick curtains to block the entrance of outside lights and try earplugs or white noises to promote sleep by distracting attention from the hustle and bustle of the street.
- Manage your stress. Don't think about what to do next day. Just write it down, then try to mentally detach yourself from your commitments. You can also try some relaxation techniques, such as yoga, meditation, and tai chi, to learn how to manage stress and calm down before bed.
Warnings
- Read the instructions on the drug package insert or follow the recommendations of your doctor or pharmacist.
- See your doctor if you get sick frequently. Behind a recurring indisposition or exhaustion there may be some pathological process in progress.
