SELF-CARE GUIDELINES

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ESTABLISH A SUPPORT NETWORK

Add the following Contacts to your phone directory and share with relevant people:

  • COVID-19 Hotline: National Institute for Disease Control [NICD]: 0860 299 9999
  • For guidance on testing, treatment, level of care you need etc.
  • LifeAssist: 0860 72 22 72
    Counselling and Advice, 24/7 for you and your family
  • Nominated person who will take care of you and/or your family if you get sick.
  • Nominated person who you can call on for practical help like shopping-and-dropping if you are in isolation.
  • Your Doctor or Specialist: If you have a chronic condition (especially related to lungs or compromised immunity), chat to your Doctor or Specialist about what you should do if you get sick.
  • Tell your family/nominated carers on the plan.
  • Emergency Medical Services [EMS]/Ambulance in the event of a medical crisis:
  • Refer to the membership card of your health care provider
  • 112 from any mobile phone (even if you don’t have airtime)

  TIP: Create a WhatsApp group for your family and friends to post their needs or offer help to each other.

PREVENT COMPLICATIONS

As we enter the annual Flu Season, we have the added complication of COVID-19.

Flu Vaccination: There is currently no vaccine for COVID-19. Vaccination with the Flu Vaccination is strongly recommended as another intervention to protect you and your family and reduce serious complications of getting the seasonal flu.
Pneumonia Vaccine: If you are elderly – over 50 or have a compromised respiratory system (e.g. Asthma, COPD, prone to Bronchitis, had TB, Diabetes, Cancer, HIV, etc) ask your Doctor or Case Manager if you should have the Pneumonia Vaccine.
Know your HIV and TB Status: If you are at the clinic or your doctor for any reason, use this as an opportunity to find out your HIV Status or if you are at risk of TB. You don’t want to learn this when you have already become ill. The correct treatment can give you an advantage and even be life-saving.

HOME CARE

The last thing you want when you feel sick is to venture out into the public – compromising your health and possibly infecting others. So it is good to take stock of your home supplies and prepare as though you need to treat a nasty respiratory bug, like bronchitis or pneumonia, or even a tummy bug.
Practice this mantra: Catch It. Bin It. Kill It.

  • Catch sneeze or cough droplets with a tissue, or in your inner elbow.
  • Dispose of the contaminated tissue and disinfect your hands and any surfaces you could have contaminated.
  • Wash or Sanitize your hands straight away, and frequently thereafter.

PREP YOUR ENVIRONMENT

Have enough essential food and cleaning supplies for 2 weeks. This is not the time to Stockpile!
It is time for sensible preparation.

Home hygiene is key

  • Clean surfaces often, but avoid being obsessive.
    ­
  • Most commonly used household cleaning products should be fine, but you can also use diluted bleach in water. Vinegar or Bicarb of Soda are good to remove odours. Always check to see if the product is safe for the surface/material.

  TIP: Share the load: Make a checklist and assign certain tasks to family members: Countertops, bathrooms, toilets, doorknobs, light switches, remote controls, electronic devices, toys.
You need

  • Spray bottle for cleaning surfaces (if you can, place one in the kitchen and bathroom)
    ­
  • Extra cleaning cloths or wipes (preferably ones that are easy to wash at high temperatures or are disposable)

Ventilate your home. Fresh air is important.
Use the healing properties of Sunshine to uplift your spirit, boost immunity and decontaminate clothing, bedding etc.

  TIP: Leave shoes, jackets, scarves at the door, or place in fresh air for at least 2 hours a day.

STOCK UP ON ESSENTIALS

Tissues
Hand Sanitiser
Extra bin bags for disposing of contaminated things
Pedal Bin, or dedicated bucket with lid
Soap (bars of soap – you can even give each family member their own colour-coded bar so that there is sufficient for everyone and you can monitor hand hygiene practices)

 

IF YOU ARE TAKING CARE OF SOMEONE WHO IS INFECTIOUS:

  • A box of Latex gloves (throw away after every use), or at least 2 pairs of Rubber Household Gloves (can be disinfected and reused). Always wash hands after removing gloves!
  • Masks: Mainly if there is a known case of COVID-19 or pneumonia in the house, or you live with others who are severely immune-compromised – older than 65, have a chronic condition, pregnant or immunosuppressed (like being treated for Cancer or autoimmune disease).

TOP-UP YOUR SELF-MEDICATION KIT

  • Thermometer (adult/child).
  • Gel cold packs for helping with fever. Wet cloths can also work (but remember to sanitise between uses, and preferably get the patient to apply.)
  • Paracetamol tablets (to control temperature and pain)
  • Paracetamol Paediatric (if you have children younger than 12 at home)
  • Cough Syrup (ask your pharmacist what is best for a Dry Cough or a Wet Cough. Check the label as some of these have paracetamol added, so you should be aware if you are taking paracetamol)

Nasal Decongestion:

  • Nasal Spray:
  • Saline – saltwater at the correct concentration works well to maintain clear airways and flush out mucus to improve breathing.
    Prescription Nasal Spray might be needed if you get congested or have a runny nose due to an infection.
  • Breathe in Steam:
    ­ Use a Humidifier in your bedroom overnight to reduce drying out of the upper airways.
    ­ Sitting in a steamy shower/bathroom may bring relief as the humid air will assist in breathing.
    ­ DIY for Adults: Fill a basin with boiling water, add Vick’s, Eucalyptus oil or Ginger to the hot water and lean over it, covering your head with a towel to trap and inhale the steam. This is not suggested for children due to the risk of getting burnt.
  • Soothing sore throats:
    • Throat spray or Lozenges (Zinc lozenges are inexpensive and work well)
    • Honey and Lemon Juice mixed in hot water is also soothing.

Chronic Medication
Make sure you have sufficient for at least 3 weeks.
If you are in quarantine, chat to your doctor or pharmacist about options for home delivery.

Stay Hydrated!
To keep well, drink clear fluids often. Water, Rooibos or Herbal Teas (limit sugar content as bugs thrive on sugar).
If you have a high fever, diarrhoea or vomiting, an Electrolyte Solution can help you to avoid dehydration. Energade is an option.

 

REHYDRATION SOLUTION
When there is a risk from dehydration from Diarrhoea
or Vomiting
Makes 5 (200ml) cups

Six (6) level teaspoons of sugar
Half (½) level teaspoon of Salt
One litre of clean drinking or boiled water and then cooled.

 

 

For counselling and health coaching,
please contact LifeAssist