Question

Develop patient information on non-drug alternatives to 3 common health problems (for example, insomnia: use bed only for sleeping; eliminate daytime naps; drink warm milk before bed). Provide at least 2-3 alternatives for each problems.

Answer 1

People may counteract with common minor ailments like insomnia, indigestion, muscle pain, common cold, sore throat , constipation and mild allergies at some point of there life. Most of the ailments are self-limited without medications.

A. Indigestion

·         Have small and frequent meals instead of heavy meals.

That will help in easy digestion and reduces the workload of digestive system.

·         Eat slowly and chew properly.

Digestion starts with chewing and mixing of food with saliva. That will aid the digestion in stomach.

• Limit the intake of spicy and fried foods.

Spicy and fried foods will irritate the gastric mucosa.

·         Eat at least 2-3 hours before bed.

Eating just before bed will affect the sleep quality as the body has to function actively to digest the food.

·         Reduce intake of alcohol and caffeine.

·         Get enough rest.

·         Mild exercise.

·         Reduce stress by doing meditation and yoga.

Stress will increase then gastric irritation by affecting the normal PH

·         Raise the head while sleeping

B. Muscle pain

• Cold or hot Compresses- use ice bags or hot water bags: Heat and cold compresses will reduce the inflammatory mediators and reduces pain
• Hot oil Massage promotes the blood circulation and provides a soothing effect.
• Elevating the extremity: to improve venous return
• Taking adequate rest
• Mild exercise: to strengthen the muscles.

C. Constipation

• Increase the intake of water or other fluids: dehydration will worsen the problem.
• Include leafy vegetables and fiber rich foods in diet: that will help in forming less hard stools.
• Avoid fried foods: fried foods will make the stools hard
• Walking and other exercise: improves bowel motility
• Avoid over eating