MARTLESHAM HEATH SURGERY
A GUIDE TO HEALTHY LIVING
Eat a varied and healthy diet, high in fibre and low in fat.
Don’t smoke, drink alcohol only in moderation.
Take some form of regular exercise.
VITAMINS
In the healthy non-pregnant individual on no medication and taking what is
currently called a “normal” diet (ie: meat and two veg), vitamin deficiency is
extremely rare. However, there are quite large groups of people who have to be
careful of certain vitamin levels. The vitamins are listed, with the ones most
commonly found to be deficient first. The (*) beside a vitamin means that it is
DANGEROUS IN OVERDOSE, so please do ask advice before buying these over the
counter.
FOLATE (*)
Perhaps the most common deficiency today.
Deficiency state: Anaemia. Body stores are low and last only a matter of weeks.
Causes of deficiency: Poor diet; pregnancy; some blood disorders; some drugs
(specifically Septrin and alcohol).
Sources: Liver, Kidney, Spinach, Broccoli, Beetroot and to a lesser extent Bran,
Peanuts, Cabbage, Lettuce, Wholemeal Bread and Eggs.
VITAMIN B6 (*)
Unusual to have a straight dietary deficiency but absorption is often interfered with
by drugs.
Deficiency state: Thought to contribute to PMT, disease of the peripheral nervous
system.
Causes of Deficiency: Drugs such as Penicallimine and Oestrogens (as in the
combined pill).
Sources: Liver; Whole Grain Cereals; Meat; Fish; Peanuts; Bananas; Walnuts,
Avocados; Potatoes and Eggs.
VITAMIN C / ASCORBIC ACID
Daily need for this varies. The ill and those in hospital or undergoing surgery need
more.
Deficiency state: Scurvy.
Useful in healing and resistance to disease.
Causes of deficiency: Diet chiefly, also antagonised by steroids, Aspirin, Indocid,
Tetracyclines and Smoking.
This vitamin is particularly destroyed by overcooking or reheating.
Sources: Blackcurrants, Rosehip Syrup, Green Peppers, Oranges, Cauliflower,
Broccoli, Sprouts, Cabbage, Potatoes.
VITAMIN B12
Now in the category of a more common deficiency because of veganism.
Deficiency state: Pernicious Anaemia.
Body stores are long lasting, up to two years.
Causes of deficiency: Certain diseases of the stomach and small bowel that lessen
absorption of B12 and vegan diet.
Sources: Liver, Kidney, Sardines, Heart, Rabbit, Eggs, Cheese, Milk.
VITAMIN B1 / THIAMINE
Low body stores so symptoms are seen after only a month or so of deficient diet.
Deficiency state: Beri-Beri
Causes of deficiency: Fasting, prolonged vomiting, alcoholism.
Sources: Whole wheat, wheat herm, yeasts, pulses, nuts, pork, duck, Marmite,
oatmeal.
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MARTLESHAM HEATH SURGERY
A GUIDE TO HEALTHY LIVING
VITAIN B / RIBOFLAVIN
No body stores at all of this vitamin. It is necessary for oxygen carriage at the cell
level.
Deficiency state: Irritation around the mouth, red, bumpy tongue, anaemia.
Causes of deficiency: Poor diet, thyroid over-activity, some antidepressant drugs.
Sources: Almost entirely from milk and its products, also Marmite, eggs, Wheat
germ, mushrooms, fortified cereals.
VITAMIN D (*)
Needed to ail calcification of bones.
Deficiency state: Intestinal malabsorption, biliary obstruction, drug treatment with
anti-convulsants, chronic renal failure.
Sources: Sunlight on the skin, dietary sources are fish eg: sardines, tuna, pilchards,
fortified margarine, eggs, liver.
MINERALS
IRON (*)
Needed to build haemoglobin in the red blood cells and muscle.
Deficiency state: Anaemia.
Causes of deficiency: Poor absorption, poor diet, blood loss.
Sources: Red meat, liver, fish. In vegetarians, fortified cereal, broccoli, green leafy
vegetables, nuts, beans.
CALCIUM (*)
Needed to give strength to bones. A good intake of calcium is essential to prevent
osteoporosis or thinning of the bones. The daily requirement for a postmenopausal
woman is 1000-1200 mg/day.
Some calcium contents of foods:
Milk (regular, semi-skimmed or skimmed) 1 cup = 30mg.
Low fat yogurt (200g) = 340mg.
Cheddar cheese (300g) = 230mg.
BEFORE VISITING THE DOCTOR
Try the self care treatments in this leaflet
 Think about how you feel – do you need attention today or can it wait until
tomorrow
 Could another professional help with your condition i.e. a dentist, chemist,
district nurse or midwife
 Antibiotics only work for bacterial infections not viral
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MARTLESHAM HEATH SURGERY
A GUIDE TO HEALTHY LIVING
SIMPLE LIFE SAVING FIRST AID
THE UNCONSCIOUS PATIENT
– SOMEONE BREATHING BUT UNABLE TO BE WOKEN
Check that they are in no immediate danger
Put them in the safe position
Dial 999
THE CHOKING PATIENT
If the patient is still breathing and conscious ask them to cough, if there is no
improvement DIAL 999
MEANWHILE – stand to the side and slightly behind them, support the chest and
lean them forward, slapping the back with FIVE sharp slaps between the shoulder
blades with the heal of your hand.
IF UNCONSCIOUS – try to remove the foreign body, if you are not able to then give
a series of abdominal thrusts with patient laying face down.
ADDICTION
Defined as an ‘inherent inability to control one’s use
of Alcohol Drugs or Food’. Afflicts 20% of the adult
population in the UK.
SELF HELP
Visit your GP with 20% of the adult population having
this disease they will see at least one person a day
with this problem.
BACK PAIN
Back pain causes 13 Million working days to be lost in Britain every year. The spine
being made up of 24 fragile bones and associated cartilage and tendons supports the
whole weight of the upper body and therefore, it is understandable that it sometimes
goes wrong. It may be the result of lifting something too heavy, standing or using
your back awkwardly, or even emotional stress.
SELF HELP
If the pain is intense and severe rest in bed for a day or
two – any longer could stiffen your muscles
Take regular painkillers and soothe the area with a hot
water bottle. If the back pain is regular see if you can
trace the cause maybe you sit or stand awkwardly. If
stress is a problem try relaxation or sporting exercises
such as yoga or swimming. Try to keep your body
weight normal as this strains your back. Keep fit and do
exercises to strengthen your back. If none of these work
Please ring for an appointment as the doctor may
prescribe stronger drugs, heat treatment and even refer
you onto a specialist.
BREAST CANCER
SELF EXAMINATION
Breast examination should be done monthly, 7-10 days before the first day of you
period or the same day of every month if you are not menstruating.
 Stand facing a mirror and look at each breast separately. Note the size,
shape, colour, contour and direction of your breast and nipples
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MARTLESHAM HEATH SURGERY
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Raise your arms above your head and look at your breasts, as you turn slowly
from side to side
Press your hands on your hips and push your shoulders forward. Look at
each breast separately
Facing the mirror examine yourself just below the collar bone
Then use the left hand for the right breast. Moisten the pads of your three
middle fingertips with body lotion. Apply firm pressure and make small
circles as you go back or forth in a pattern covering all the breast area
including the nipple.
Extend the examination to the breast tissue in the underarm.
Change your hand and repeat the examination on the opposite breast. Lie
down and raise one arm above your head. Examine your breasts as before,
omitting the underarm.
Change your arm and repeat examination on the opposite breast.
CONTACT YOUR DOCTOR/NURSE
Most changes are benign, but unusual or spontaneous changes should be checked
by your GP/Practice Nurse. These include
 Lump or thickening (breast underarm)
 Red or hot skin
 Orange peel skin
 Dimpling or puckering
 Unusual pain
 Itch or rash, especially in nipple area
 Retracted nipple
 Change in direction of nipple axis
 Bloody or spontaneous discharge from nipple
 A sore on the breast that does not heal
Have your breasts checked yearly by a trained professional.
BURNS AND SCALDS
Burns are judged by their seriousness and are graded as below.
Superficial burn (1st degree): the damage is on the surface and the skin is red and
mildly painful.
Partial Thickness Burn (2nd degree): the damage has gone deeper and causes
blistering. The skin is very painful.
Full Thickness Burn (3rd degree): the damage has gone through al of the flesh. The
skin is white or charred black and less painful (or even completely numb).
SELF HELP
Immediately cool down smaller affected area of skin with ice or under the cold tap
and larger areas in the shower or the bath
Continue this for at least 20 minutes
Burns heal better open to the air and blisters should not be burst
However if they do burst cover with a sterile dressing to keep it clean
CONSULT YOUR PRACTICE NURSE
If you have one or more small partial thickness burns
If infection occurs in a superficial burn – its gets redder and more painful
If the burn is larger than 4-5 inches in diameter or if the skin is broken.
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MARTLESHAM HEATH SURGERY
A GUIDE TO HEALTHY LIVING
COLDS AND RUNNY NOSES
Even in this day and age there is still no magic cure for the common cold. You may
have runny nose which will turn thick and green and you usually do not have a
temperature unless you are a child. However as the nose is close to the eyes, ears
and throat the infection can easily travel
there. You may also get a cough as the
mucus runs down the back of the throat and
irritates it. There are more than a 1000 types
of cold virus so immunisation is not possible.
There is no treatment for a virus and
antibiotics do not work. A cold gets better
after 5 to 10 days and with no fever you can
go outside too.
SELF HELP
Keep the room well ventilated and sleep with
the window open
Sleep with your head slightly higher
Do not smoke
If suffering badly with a blocked nose you
can use nasal drops and rinse out your nose suck menthol sweets or gargle salt
water soluble aspirin or Paracetamol. This may last for more than a week
SELF HELP CHILDREN AND BABIES
OVER 1 YEAR – give enough to drink, hot drinks are soothing
They may go outside
BABIES – a baby with a blocked nose will find it difficult to drink from a bottle so
may stop causing them to cry more. Once the nose is clear they will drink again
Meanwhile you can feed the baby with a sterilised spoon from a cup
A steamy atmosphere will aid congestion
CONTACT YOUR DOCTOR/NURSE
If there is a high temperature for more than 3 days
If green/yellow mucus comes out of the nose for longer than 1 or 2 weeks
If a baby continues to cry
CONTACT YOUR DOCTOR IMMEDIATELY
If despite the above treatment babies will not feed on 2 occasions SEEK IMMEDIATE
HELP
COLIC/STOMACH ACHE IN CHILDREN
Older children usually have stomach aches caused by bad eating habits or stress.
They get stomach aches like adults get headaches
so if they are stressed try to get them to talk about
things.
Babies often get intestinal cramps even a few
weeks after birth, this can be called colic. This is
very painful and the abdomen will often be
swollen causing them to draw up there legs. It
will often go on its own and usually by three
months most babies are much better. Colic is
caused by gulping air and not being able to bring
it up. Stomach cramps are also cause by viral
infections making the intestinal glands swell and
get irritated. Fever is not linked to stomach cramps and you should contact your
doctor if both symptoms are present.
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MARTLESHAM HEATH SURGERY
A GUIDE TO HEALTHY LIVING
SELF CARE
Allow the bay to rest several times when feeding and burp
Breast feeding is best for stomach cramps so if doing so continue
If bottle feeding make sure the teat is not flowing too fast
Massage the child tummy gently
Carry the child against your body as this gives a sense of security and aids burping
CONTACT THE DOCTOR/PRACTICE NURSE
When the first cramps have lasted longer than half an hour
If the child is screaming
If the child has a fever too
If you are worried about the child’s stomach cramps and think that they may be
linked to anything else
CONSTIPATION
Constipation is when you have bowel movements less than normal for you. Don’t
forget that opening your bowels once every two to three days is entirely normal.
People tend to get constipated in this country because they don’t take enough fibre
in their food. It is advisable for a person suffering from constipation to eat brown
bread, jacket potatoes, fruit, vegetables and wholemeal cereal. You have also to
drink plenty of fluids and lack of exercise. Some medicines also cause constipation.
If this doesn’t help, your doctor can prescribe sachets of bulk making agents which
one takes with water.
SELF HELP
Have a varied diet and enough exercise.
1 hours exercise makes the food go
through the bowel 3 times faster than if
you sit all day
Eat High-fibre meals with fruit and
wholemeal bread
Can ad bran to meals
Chew food well and drink plenty,
approx. 2 litres a day. A glass of
lukewarm water in the mornings on an
empty stomach may help. Go to the
toilet when you need to never put it off
CONTACT YOUR DOCTOR/PRACTICE NURSE
If you can see blood or mucus in your movement
If your movements lessen noticeably without changing your lifestyle
If you have hard and loose motions alternately
COUGHING
This is your bodies’ way of clearing your airways. When your throat is irritated by
something you may get a dry or tickly cough.
SELF CARE
Suck a boiled sweet or sip ‘honey and lemon’ drinks
Do not smoke
Avoid smoky rooms
Put your hand over your mouth when you cough
Cough up mucus if you can
Use more pillows at night
Try a steam inhalation or have a steamy bath
Put children in a steamy bathroom and sit with them for 5 minutes
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MARTLESHAM HEATH SURGERY
A GUIDE TO HEALTHY LIVING
CONTACT YOUR DOCTOR/PRACTICE NURSE
If you cough up mucus with blood in it
If your breathing is painful, wheezy, loud or if you are short of breath
If your cough lasts more than 2 weeks
If you have a high temperature and cough for more than 5 days
Children – all of the above and:
If they have a high temperature and feel unwell
If they have acute problems with their breathing that you cant understand
If their breathing is very fast and makes them pant
CONTACT YOUR DOCTOR IMMEDIATELY
If your breathing is painful
If the breathing is fast and they are panting using a lot of effort
If the child’s lips are bluish
If they are asthmatic and their usual medication is not working
CYSTITIS
This is a common, painful condition caused by inflammation or infection in the
bladder. It can affect anyone but particularly women. It can either be acute (short
term or chronic (long term).
The two main symptoms are the need to pass urine frequently and urgently. There
are different types of cystitis. Some can be only managed with the symptoms
reduced. Bacterial cystitis can be alleviated by self help methods and sometimes
antibiotics.
SELF HELP
Drink plenty of water to flush your bladder. You can buy various treatments from
the chemist. You might need a short course of antibiotics
CONTACT THE DOCTOR/PRACTICE NURSE
When the symptoms do not go away for one day – take a specimen to the doctors
with you if you think there is blood in your urine.
DIARRHOEA
Three or more liquid or semi-liquid bowel movements in a day may mean you have
diarrhoea. You may also vomit and have a high temperature. You will feel weak
because important body fluids and salts are lost. It is caused by various viral
infections (gastro-enteritis) or by eating foods that has gone off (food poisoning).
Baby diarrhoea is recognised as an increase in the number of motions which
become more and more liquid.
SELF CARE
Stop all dairy products
Ensure lost fluids are replaced with clear fluids
Babies and the elderly should take Oral Rehydration Solution which you can buy at
the chemist. This replaces lost salts and glucose.
Gradually as the diarrhoea lessens introduce more solid food without fat
Avoid spreading infection by washing your hands
Clean the toilet often
The contraceptive pill will not give you full protection when you have diarrhoea
Babies – replace lost fluids – if you bottle feed only give them water based drinks not
formula for 24 hours – if you breast feed increase the number of feeds and give
extra water based drinks after each dirty nappy. If the baby won’t take from a bottle
use a teaspoon.
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A GUIDE TO HEALTHY LIVING
CONTACT YOUR DOCTOR/PRACTICE NURSE
If you have a high temperature too
If you have been abroad and you think you may have caught it there
If there is blood in the diarrhoea or it is red in colour
If your baby is drowsy or confused
If your baby does not want to drink for a few hours
If your baby is also being sick all the time
Children over 1 year – if symptoms go on longer than 2 days
EARACHE
Earache can be caused by eczema in the ear, earwax or an infection in the middle
ear, usually the result of a cold. The symptoms are pain, headache and sometimes a
fluid running from the ear. Small children often get
earache with a cold as the link between the middle ear
and nose gets blocked causing pain. This is because the
lining of the tube between the 2 gets inflamed and then
all the mucus can’t escape causing pressure. After a few
days the pressure will go down and the mucus can drain.
However sometimes the mucus gets bacteria in it and this
will cause the pain not to go. The mucus will then be
seen oozing from the ear and sometimes pus.
SELF HELP
Sleep with the head a higher in bed
Take painkillers
Have an inhalation, use nose drops or suck menthol sweets
Sometimes children with discharge do not need antibiotics
CONTACT YOUR DOCTOR/PRACTICE NURSE
If you have earache that does not disappear with painkillers
If the ear starts to run even if the pain has gone
Children – if they have earache after 12 hours - plenty of fluids - if you think there
is an infection and if it has affected their hearing
Contact immediately – if the child has a runny ear and the pain or fever does not
lessen or if they become drowsy
EYE IRRITATION AND INFECTION
Eyes can become red for many reasons the most common are infection
(conjunctivitis) and allergies. The eyelid becomes red and itchy sometimes
spreading to the whites of the eye. It can be caused by a virus or bacterial infection
or an allergy to grass, pollen, hay fever and increasing air pollution. Eyes will also
redden of something is in the eye. Children often get infected eyes with a cold and
can be harmless and disappear on its own. However if pus forms this may be caused
by skin bacteria after the virus has lowered the eyes’ defences.
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MARTLESHAM HEATH SURGERY
A GUIDE TO HEALTHY LIVING
SELF HELP
Foreign Body or Substance
Wear protective goggles
If a substance other than acid or caustic substance rise eyes with lukewarm water
If caustic or acid substance in the eye go straight to casualty department
For Infection or Soreness
Cleanse the eyes with cool boiled water
Soak crusts away with wet cotton wool
Cleanse the inside of the lower eyelid with moist cotton wool by pulling the lower
eyelid down and sweeping from the nose
CONTACT YOUR DOCTOR/PRACTICE NURSE
If the eyes are discharging pus
If they are not better after 5 days
If you think there is something in the eye and you can’t get it out
If the eye is painful or if you have arc eye or have been drilling metal.
If in a child the eye is so red that the white eye is no longer visible
FEVER
A fever is a raised body temperature of over
37ºC (98.4ºC). your body temperature will
be higher than normal and you will sweat. It
is your bodies natural reaction to an infection
which helps us to fight the infection.
SELF HELP
You must drink a lot
Keep the room at a comfortable temperature
Open windows occasionally to let in fresh air
Sponge your body with lukewarm water
Children
Look carefully for any other symptoms
Give Paracetamol following the packets instructions
CONTACT YOUR DOCTOR/PRACTICE NURSE
If the fever comes back after a few days of feeling normal
If the fever of a child comes back after 2 days and they feel unwell again
If you don’t know why you have a fever and it is still there after 3 days
You feel listless
If you have been to the tropics or a hot country lately
Children over 1 year
If your child is confused or drowsy whatever the temperature
If your child is vomiting all the time
If they have diarrhoea or vomiting and wont drink after 24 hours
If you think your child is in pain
If they are short of breath
If your child shows any signs of neck cramp or pain when bending the head, or
vomits all the time
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MARTLESHAM HEATH SURGERY
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Babies
If the soft spot on the top of the head is bulging
If the baby moans when you lift its legs to change its nappy
If the baby is being very sick
If the baby isn’t drinking much
If they have diarrhoea
If they have a fit or convulsion
If they still have a fever after 2 days
If the temperature is over 40ºC (104ºC)
If you have a stiff neck or vomiting and feel listless with a headache that may not go
away
If your child feels or appears listless even if there is no fever they may be very ill.
Febrile convulsion
A fever that rises quickly may bring about a febrile convulsion. This is more often
known as a fit.
STAY WITH YOUR CHILD. Keep calm. The convulsion will only last for a few
minutes. Your child will not be able to talk and will have muscle spasms. Your
child’s eyes will be rolling.
After the convulsion your child will naturally go to sleep. Your child’s breathing
will be normal. (If your child is unconscious, its breathing will be loud and heavy).
Gently place your child on its side and stomach, with the head down and to one
side.
HEADACHE
Headaches have many causes but usually its
stress or tension. You often get headaches
with a temperature or common illnesses
like influenza or colds. Sometimes a
toothache or poorly air-conditioned rooms
cause them.
The three most common headaches are:
Tension headaches
Caused by stress and anxiety.
Accompanied by pain and stiffness of the
neck and shoulder muscles, often with a
feeling of a tight band around the forehead.
Migraines
These headaches come in visual disturbances, bad headache (often on one side),
nausea and vomiting. After the attack the head can feel heavy. The migraine is
treated with medicines that work better if taken at the beginning of an attack. The
cause of migraine is unknown but some known inducing factors are working under
stress, tiredness, heavy smoking or drinking, menstruation and changes in air
pressure.
Pains in forehead and face
This can occur at the same time as sinusitis or a cold. Strain in the muscles around
the eye can also cause this. An impacted tooth will also cause these headaches.
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SELF HELP
Take simple pain killers
Get some fresh air
Avoid smoky rooms and keep rooms ventilated
Have your eyes checked
Go to the dentist if you think it’s your teeth
Check your posture is good
Check if there are any emotional problems
If it is a migraine avoid any of the inducing factors.
CONTACT YOUR DOCTOR/PRACTICE NURSE
If you think that the headaches may be migraines
If it lasts longer than 5 days or is getting worse
If you have pain in the forehead even after a cold has gone
If you are pregnant
If you headache is sudden, problems with your vision and
without any cause
If you get a headache after an accident or one which
doesn’t go away
HEADLICE
These creatures contrary to popular belief prefer clean hair and are therefore not a
sign of poor personal hygiene.
SELF HELP
Medicated lotion can be bought from the chemist. Use a nit comb to comb the hair
when it is washed and coated with conditioner
Re comb every 3 days until no more nits are seen. Tie back long hair
HEARTBURN
Bringing up stomach acid can give a burning feeling in the upper part of the
stomach and the gullet. There are many causes. Sometimes the valve between the
stomach and the gullet is not working properly as with a hernia. Other causes can
be a stomach ulcer, an infection or medicines, especially Aspirins and other anti
inflammatory drugs. Anxiety, stress, smoking or alcohol also causes symptoms to
get worse as they all produce more and stronger stomach acid.
SELF HELP
Rest you stomach
Don’t drink coffee or alcohol
Don’t smoke
Avoid hot spicy foods
Don’t eat or drink before you go to bed
Eat often and small amounts
Take snacks like digestive biscuits and milk
Chew food well
Avoid medicines that may irritate your stomach
Consider if stress is a problem
Got to bed on time
Buy indigestion remedies from you local chemist
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CONTACT YOUR DOCTOR/PRACTICE NURSE
When you are getting stomach pains regularly
If you are loosing weight
If your appetite is reduced
If despite dietary efforts problems last longer than 2 weeks
If you vomit and bring up blood
If your bowel movements look black
HOARSENESS
If your voice suddenly becomes
hoarse it is usually caused by a viral
infection or straining of the vocal
cords. This can happen when you talk
too loud and too much or scream.
ANTIBIOTICS ARE OF NO USE
WHATSOEVER
SELF HELP
Rest your vocal cords
Whisper if you have to speak
Do not smoke or go into smoky rooms
Avoid aerosols and air-fresheners
Do not clear the throat; if it tickles then drink something
Drink something warm
Try steam inhalers
Gargling with hot salty water, soluble Aspirin or soluble Paracetamol
CONTACT YOUR DOCTOR/PRACTICE NURSE
If hoarseness persists for over a week
If you also have difficulty swallowing or breathing
INFLUENZA
Viral illness often occurring in an epidemic (outbreak). It starts with a high
temperature, headache, chestiness, muscle aches and pains. Antibiotics do not
work. Flu is not usually dangerous and goes in about 3 to 5 days but may take
about 2 weeks to have a full recovery. It can however lead to bacterial infections
and rarely pneumonia. These can be treated by your doctor. You can be vaccinated
against influenza and reduce the risk of getting flu by 70%. High risk groups get
these free.
SELF HELP
Adults and children over 12
Drink a lot
Keep the room well ventilated and sleep with window open
Treat any symptoms, consult your chemist
Try to avoid infecting others
Wash hands often
Children under 12
If they do not want to eat don’t force them
Give them extra drinks and semi solid foods like yoghurt
Give Paracetamol for muscular pain and temperature
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CONTACT YOUR DOCTOR/PRACTICE NURSE
Children
If the fever has not reduced by the fourth day
If the child is refusing to drink
If the child starts to become increasingly unwell, vomits or is confused
If the child is having breathing problems
If you think that they are in pain when breathing in
If the child is weak
If they are drowsy or confused
If they do not talk or doesn’t react to their surroundings
If they are vomiting or not drinking and have diarrhoea
If the child can’t sit up or bend their head forward
INSECT BITES AND STINGS
Most insect stings are harmless. However if you are stung in the mouth or tongue,
or have an allergy to them then they can be dangerous. It may trigger a severe
allergic reaction.
Reactions pointing to an allergy are
Becoming generally unwell
Swollen lips and eyes
Generalised itching, possibly a rash
Fainting
Problems with breathing, such as wheezing and chest
tightness
SELF HELP
MOST INSECT BITES DO NOT NEED TREATMENT
You can treat an irritating itch with an ointment from the chemist
Use vinegar on a wasp sting
With a bee sting carefully remove the sting with tweezers do not squeeze it as the
venom will spread
For a tick cover it with butter or Vaseline which stops it breathing and in a few
hours it will drop off. Just pulling it off will leave the head embedded
CONTACT YOUR DOCTOR/PRACTICE NURSE
If you cant remove the sting
If the bite becomes infected and despite antiseptic cream the redness spreads
If you get a fever
If you have a tick bite which you can’t remove
CONTACT DOCTOR IMMEDIATELY
With a bite on the tongue or in the throat
if you get dangerously ill from the bite
If shortly after the bite
you get wheezy
you are becoming unwell
you get blisters or a rash on another part of the body
This may trigger a severe allergic reaction. The symptoms of this are:
swollen lips and eyelids
itching
difficulty in breathing
aches, pains, wheezing
feeling unwell
becoming pale and fainting
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IRRITABLE BOWEL SYNDROME
It is not known why people get irritable bowel. It is known that all kinds of factors
influence intestinal movement, hence alternating diarrhoea and constipation. You
may also have a cramping, tight feeling in the abdomen particularly after a meal. It
can also be caused by the wrong type of food and lack of physical exercise.
SELF HELP
Eat low fat and high fibre foods can add extra to food if you wish
Drink plenty
Take regular exercise
Eat regularly and go to the toilet as soon as you need
Consider stress as an influence
CONTACT YOU DOCTOR/PRACTICE NURSE
If the cramps last longer than 2 weeks and it’s the first time that you have had them
The pattern of bowel movements that you are used to changes. If you have persistent
diarrhoea/constipation for 2 weeks or more
If you are loosing blood or mucus in your bowel movements
If your appetite reduces or you lose weight without reason
MUMPS
Symptoms are swelling of the glands in front of one or the other ears often followed
after a couple of days by swelling in front of the other ear. It is infectious from 2 or
3 days before the swelling appears until 8-10 days after that date. If the pain is
severe you should consult your doctor. Immunisation can prevent this disease.
NOSE BLEEDS
These are caused by small blood vessels in the nose bursting. Picking the nose is the
main cause but it can also be caused by sneezing, blowing the nose high blood
pressure and on blood thinning medicines.
SELF HELP
Pinch the soft part of the nose just below the bridge for 10 minutes continuously
Apply ice packs to nose
Stay sitting upright and breath through the mouth
GO TO THE NEAREST CASUALTY
If the bleeding does not stop after holding the nose closed for at least 15 minutes
RASHES OR SPOTS IN ILL/FEVERISH CHILDREN
Children get rashes or spots with many illnesses. They are mostly harmless and go
away by themselves. Our vaccination programme means that many children’s
illnesses hardly ever occur in the UK now. There are many illnesses which do not
have a vaccination or a cure; these are mainly caused by a virus.
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Chicken pox
Chickenpox is caused by the Herpes Zoster virus, the same virus can potentially
cause shingles in adults who have had chickenpox when younger. The most
infectious time is one or two days before the spots come out and for the first few
days of the spots. Chickenpox is highly infectious but becomes less so as the illness
goes on and is usually not infectious by the time ten days have elapsed from the first
spots, or from when new spots stop coming, whichever is first. Chickenpox spots
usually start as flat, red, itchy spots which then develop into clear blisters. The
blisters then turn yellow. If these blisters are scratched they will leave a pock mark
later on. Chickenpox is rarely serious. Sometimes children with eczema develop a
secondary skin infection. This is usually obvious as the read area surrounding
several spots joins up and the child suddenly become more hot and unwell.
Roseola
Occurs mainly among children under 3 years and generally between the ages of 12. It normally starts with 3 days of high fever followed with a day without fever.
After that small, pink, rounded spots appear, beginning on the face and later
spreading to the arms and legs. Sometimes glands in the throat and back of the
head swell. It is generally harmless and clears up on its own.
Slapped Cheek Syndrome
Starts off with rosy red cheeks spreading to the arms and legs. The spots can stay for
several weeks but there are no serious symptoms.
Scarletina
Starts with a sore throat, vomiting and fever. Soon tiny spots will appear
everywhere except around the mouth. The tongue turns white and then after
approx. 3 days will turn red and thicken sometimes called a strawberry tongue.
After 2 to 3 weeks the skin becomes flaky on the hands and soles. Rest according to
need and antibiotics are generally given for scarlet fever.
Meningitis
VERY RARE and the child becomes ill very quickly. The rash is reddish blue or violet
in colour and does not disappear if pressed.
Contact your doctor or phone for an ambulance immediately if it occurs
German Measles (Rubella) & Measles
Very rare in the UK thanks to our vaccination system. German Measles produces a
very mild illness and a faint rash that may not even be noticed. The danger is to
pregnant women who may have not been vaccinated. Measles has a fever, cough
and watery red eyes. The rash appears about 36-48 hours after the child becomes
ill, first behind the ears, then spreading to the face and body. It is blotchy, joined up
and red, becoming dirty brown in colour.
Hand, Foot and Mouth Disease
Epidemics occur approx. every three years. The rash is grey with small blisters
(vesicles) usually found in the mouth, and on the fingers, palms, soles, heels and
buttocks.
SELF HELP
Do not let the child scratch the rash or spots
Use calamine lotion or cream for itchy rashes
Keep child’s nails short
Wash hands often
Once wooziness and listlessness has gone let the child get up
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CONTACT YOUR DOCTOR/PRACTICE NURSE
If your child is unwell let the doctor see the rash
If the fever goes up or they still have it after 4-5 days
If the rash is reddish blue or violet in colour and does not disappear if pressed under
a tumbler.
If the child is unable to speak or is unaware of their surroundings
If the child is becoming more ill quickly
SINUSITIS
Sinuses are hollow spaces deep inside the nose, behind the cheek bones and in the
forehead above the eyebrows. They are coated with the same kind of lining as the
inside of the nose. Sinuses are linked to the nose via narrow passageways. When
you have a cold the lining swells and can block these passageways stopping the
mucus draining. You will feel a pressing pain in the forehead or next to the nose
which does not necessarily mean there is an infection. This can happen when you
have a cold without a fever. Sometimes this will become an infection and you will
get fever and more pain which may even make your teeth hurt. Smell and taste can
be affected.
SELF HELP
Make sure the mucus can drain by using nose drops from your chemist or salt water
Steam inhalations are useful too with or without menthol drops
Blow one nostril at a time also blocking the other completely then use nose drops
CONSULT YOUR DOCTOR/PRACTICE NURSE
If the above treatment does not help after 5 days
If you have fever or pain in the forehead or around the eyes which is getting worse
SLEEPING PROBLEMS
Sleep problems can affect your feeling of wellbeing. Sleep needed by normal
healthy people is around 5-9 hours and reduces as you get older. Older people sleep
less deeply and awaken more quickly. A few nights of poor sleep do no harm and
when people say that they have had no sleep they have in fact slept but very lightly.
Anxiety often causes lack of sleep and not being able to switch off at night, this in
itself can cause anxiety about not sleeping. Depressed people often find it difficult
to sleep and wake early.
SELF HELP
Avoid sleeping during the day napping reduces your ability to sleep at night
Get up at the same time every day this sets your pattern
Do not drink alcohol to help you sleep as your sleep will be lighter
Have no tea or coffee before bed
Make sure the bedroom is well ventilated
Forget about how many hours you are going to get as you can manage with
surprisingly little sleep
Only use medicines to help you sleep in exceptional circumstances as some can lead
to addiction and often only dull the senses not give you good sleep
Have an evening stroll or a glass of milk
CONTACT YOUR DOCTOR/PRACTICE NURSE
If sleep problems affect your daily life
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SORE THROAT
This is pain in the throat, tonsils or larynx when swallowing. If it is accompanied
by a cough, cold or muscle aches then it is usually caused by a virus. If you have
swallowing problems and high fever too it is usually an infection in the tonsils or
throat. Swollen glands may be felt in the neck. Antibiotics sometimes help but it
often goes away on its own.
Children
Children’s tonsils are often large and pink, but when infected they become red.
Small yellow spots are then seen on them.
SELF HELP
If it is a viral infection take Paracetamol, Drink cold drinks
Children
If swallowing is painful do not force them to eat but give plenty of fluids
CONTACT YOUR DOCTOR/PRACTICE NURSE
If as well as being painful it is difficult to swallow.
If it goes on longer than 3 days and you have a
persistent fever over 38.5ºC
CONTACT YOUR DOCTOR IMMEDIATELY
If the child has breathing problems
If the child cannot drink or swallow
If they cant swallow their own saliva
If the child has a neck pain and a high fever
SPRAINS
Sprains are caused by overstretching of ligaments
and tissues of a joint. In serious cases the
ligaments can tear partially or totally.
SELF HELP
Directly after you can reduce bruising using very
cold water or ice
Afterwards use an elastic bandage
Re-tighten it a few times a day or when it is no longer flat
Do not stand or walk on the joint/ foot for 3 days
Keep the joint high when sitting
You can avoid sprains by keeping fit and warming up before sport
After a sprain strengthen the joint properly by exercising it taking advice from
physiotherapists, sports physio or doctor
CONSULT YOUR DOCTOR THE SAME DAY
If there is no improvement after 3 or 4 days after following the above advice
If you can’t stand on the foot
If you find the swelling disturbing or it occurred quickly
If you are in great pain
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SUNBURN
This is a superficial burn resulting from too much time in the sun causing the skin
to be red and sore. Sometimes this becomes a partial thickness burn with blisters. If
the burn is more serious you can go into shock and this can be life threatening.
Excessive sunbathing will speed aging and cause more wrinkles also sometimes
leading to skin cancer.
SELF HELP
Firstly prevent sunburn by not sitting out
in it for too long
Start slowly with 20 minutes at the most
Always use sun protection cream
And use a high factor at first
If you get burnt stay out of the sun
Have a cold shower as your skin will
continue to burn for a while once you are
out of the sun
You can take Paracetamol for the pain
Keep the skin greasy and use calamine to
stop the itching
CONTACT YOUR DOCTOR/PRACTICE NURSE
If large parts of the skin are burnt
If there is blistering
CONTACT YOUR DOCTOR IMMEDIATELY
If you have any of the following symptoms
Cold shivers
Queasiness or sickness
Vomiting
Fever
Palpitation
If you feel sick
TIREDNESS
This is not a disease but a symptom. It may be a way of your body telling you that
you are doing too much. Tiredness can have many causes, you may be drained
physically or mentally and your resistance to illness lowered.
If you are tired when you wake but:
You are exercising regularly
You are sleeping normally at night
You are eating normally
You have normal periods (women)
Your bowel movements and urination is normal
You are not drinking a lot of alcohol
You are not losing weight
Then you are probably not ill physically but the cause could be of a mental or
emotional nature.
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SELF HELP
Work out how long you have been tired for and whether there could be a physical
problem
Try to adapt your lifestyle
Don’t do anything that is not good for your health
Eat healthily with a good variety of food
Take more exercise
Don’t smoke or drink alcohol
CONTACT YOUR DOCTOR/PRACTICE NURSE
If you suffer from tiredness for several weeks without being able to find the cause
If you feel tired even though you are normally sleeping
If your bowels or bladder have changed pattern
If you have lost your appetite
If you urinate more especially at night
If you are very thirsty
If you start to itch with no reason
If your periods change their pattern
If you lose weight
If your appetite goes
VOMITING
We vomit when the stomach will not tolerate the food we take in. The quickest way
to do this is up therefore we vomit. This can happen when we have a virus or have
eaten something that has gone off. With a viral infection we often have diarrhoea
and a fever too. This will generally lessen after 24 hours and a trace of blood may
be seen in the vomit too. More blood than a trace could point to abdominal bleeding
and a doctor should be called. Vomiting is common in early pregnancy.
Babies
Babies ‘posset’ this is when a mouthful of their milk comes up and is not serious.
However if a baby vomits forcefully (projectile vomiting) this could mean a
blockage in the intestinal tract. This usually occurs in the first few weeks of life.
Children over 1 year
Children vomit more readily than adults. This can be harmless or more serious.
The cause is usually physical but can be triggered by anxiety or fear.
SELF HELP
For the first couple of hours let the stomach settle and do not eat or drink anything
Then begin with small sips of water, still lemonade or very diluted fruit juice, if this
stays down try clear soup or water with dextrose
Then slowly progress to dry crackers and more solid food
Avoid milk, other dairy products and green vegetables
Babies
Give water a teaspoon at a time
If breast feeding do mot stop but give extra fluids
Avoid formula milk unless baby refuses all other fluids and dilute it
When the vomiting has settled change from water to quarter strength formula and
gradually increase the strength to full strength
If vomiting starts again then go back to water
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Children over 1 year
Children can find vomiting very frightening so reassure them
Support them while vomiting
Replace the lost fluids with a fluid containing sugars and salt, you can get this from
a chemist
Give fluids in small amounts and frequently
If the child does not like this add squash to it
If they continue to vomit try to get them to wait 2 hours before having any more
fluids
If fluids stay down increase diet to crackers or toast
Do not force food on the child
If the child is only vomiting and has no other symptoms they may just have eaten
too many sweets
Vomiting accompanies most children’s illnesses sometimes with fever or diarrhoea
which usually goes in 24 hours
CONTACT YOUR DOCTOR/PRACTICE NURSE
If you vomit longer than a day and are not feeling better
If you are pregnant and have been vomiting continuously for 24 hours
CONTACT YOUR DOCTOR IMMEDIATELY
If you are vomiting and have worsening abdominal pain
If you are vomiting blood
With sudden headaches and vomiting (not a migraine)
Babies
At this age you should really always contact your doctor if the vomiting is frequent
If for several hours the baby won’t drink
If they also appear to have abdominal pain
If there is blood in the vomit
If they vomit after a fall
If the baby is woozy and not reacting normally
If the eyes are sunken, the mouth dry and the baby appears to have lost weight
If the baby passes no or very little urine in 12 hours
If the baby continues to projectile vomit
If the baby hasn’t opened its bowels for a whole day and the abdomen feels hard
If you notice blood or blood staining in the motions
Children
If the child vomits for longer than 1 day
If they won’t drink
If your child is generally unwell
If your child has a fever
WORMS
Threadworms are the only common infestation in this country. The eggs are
swallowed and the worms hatch in the lower bowel, the female worms come out of
the anus at night to lay eggs and this causes intense itching. The affected person
scratches, traps the eggs under the fingernails, and the infection passes through
another cycle. Patients inhale and swallow the eggs while making the bed. Close
attention to personal hygiene is important and together with treatment with a single
dose worm medicine a cure can be easily made. Everyone in the family should be
treated.
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SELF HELP
Always wash hands after going to the toilet
Change bedding regularly
Keep towels and flannels to individual people and wash regularly
Go to the chemist and buy treatment enough for all the family
Repeat treatment for all the family in 2 weeks
WOUNDS
The aim of treating any wounds is to stop any bleeding, prevent infection and to
encourage healing as quickly as possible.
SELF HELP
Clean it carefully
Rinse dirt or sand away under flowing water
Use disinfectant, betadine iodine or 1.5% hydrogen peroxide solution (from your
chemist) these kill bacteria without stinging
Cover minor surface wounds with fabric plasters
Change it every 2 days
More often if blood is oozing through or it gets wet
If the wound is bleeding try to stop it by pressing down on it and if it’s on a limb
raise it higher than the body
CONTACT YOUR DOCTOR/PRACTICE NURSE
If you get a fever
If the wound starts to hurt again after a few days
CONTACT YOUR DOCTOR IMMEDIATELY
If the bleeding is serious
If you can’t clean it properly
If it is deeper than half an inch (2cms) as it will need stitching within 8 hours
If it is due to an animal or human bite
If the area a round the wound becomes red with red lines coming from it as this can
point to a lymphatic vessel infection, you may also get a fever with this symptom
If your tetanus vaccination is out of date
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