Health Topics

by CB

There are some basic principles that need to be taken into consideration when saving medication, which includes the expiration date, storage conditions, and what type of medication you are attempting to store. 

The easiest way to get extra medication would be to start refilling your medications five days early from the pharmacy.  This will give you a small amount that will slowly increase over time.  Alternatively, you could get samples from the doctor’s office (this will only apply to brand name products).

Make sure to keep the medications in the original containers, if possible, and, as with food storage, employ the FIFO (first-in-first-out) strategy to help ensure the best expiration dates possible.

Medications should be stored in a dry, cool space that is preferably in a darker place.  Medication cabinets in the bathroom places next to heat (like stoves) and areas of high humidity should be avoided because they cause the medication to deteriorate faster and reduce shelf life. 

Generally, the medication should be good for 1 year past the date on the prescription bottle.  Occasionally, some pharmacies will print the expiration date on the medication bottle.

Medications that DON’T store well

Some medications that are for serious conditions, like myocardial infarctions (or heart attacks), some anticoagulants, or “blood thinners,” and other medications have shorter shelf lives.  These should be followed closely since the amount of medication in these disease states is extremely important.  A short list of medications that should be closely monitored for expiration dates and storage include:

1. Pradaxa (dabigatran) – store in an original bottle; expires 4 months after opening
2. Nitroglycerin (sublingual, spray, etc) – store in original container; expiration: sublingual – 6 months, spray – 3 years
3. Insulins – all insulin should be stored in a refrigerator until ready to use.  Insulin can be stored at room temperature away from direct sunlight after it has been used for the first time.  Expiration dates for insulins vary (see table).  The expiration date should be the date from 1^st use or the expiration date on the vial or pen, whichever comes first. 

Drug Name	Expiration date – after 1st   use
Lantus (insulin glargine) vials, cartridge, pens	28 days
Apidra (insulin glulisine) vial, cartridge, pen	28 days
Humalog (insulin lispro) vial, cartridge, pen	28 days
Humalog mix 50/50, 75/25	Pen – 10 daysVial – 28 days
Humulin R U-100, U-500 vials	31 days
Humulin 70/30 vials, pens	Pen – 10 daysVial -28 days
Humulin N (insulin NPH) vials, pens	Pen – 14 daysVials – 31 days
Levemir (insulin detemir) vials, pens	Vials – 42 daysPens – 42 days
Novolog (insulin aspart) vials, pens, cartridge	28 days
Novolog mix 70/30 vials, pens	Vials – 28 daysPens – 14 days
Novolin N vials	42 days
Novolin R vials	42 days
Novolin 70/30 vials	42 days

 

1. Insulin Test strips – store in the original bottle away from direct sunlight at room temperature.  Follow the expiration on the test strip bottle.
2. Also, note that the meters themselves can go “bad” after several years and can give false readings if not replaced.
3. Aggrenox (aspirin and dipyridamole) – store in the original container

Medication Disposal

Medication disposal is crucial to keep medications from contaminating the drinking water supply.  Some medication does enter the water via human waste, which has shown up in fish that have been sampled.  We can control, however, unused medications from entering the water supply. 

Unused or expired medications, including medications that you can buy over-the-counter, such as Tylenol (acetaminophen) should all be disposed of properly.  That can be accomplished a few different ways.

There are now yearly medication “take back” programs at local pharmacies and even law enforcement offices (for controlled substances such as pain killers) where patients can drop off unwanted or expired medications.  If you choose to do this, black out your name, address, and the prescription # off of the bottle.  If it is a controlled substance (such as Oxycontin®), make sure to leave the name of the drug on the bottle.

If you want to dispose of the medication at home, pour a little water in the pill bottle (after removing the label) to dissolve the pills.  Then, add a substance such as coffee grinds or bleach that will make the pills unpalatable to anyone that may dig through your trash.

Recap the bottle and throw away.  If the pills are in the “blister packs” that require you to pop them out individually, wrap them in several layers of duct tape and then dispose of. For patches, like Lidoderm® or nicotine patches, fold in half and wrap in duct tape or put unpalatable substances on them.

As a brief aside for nicotine products, especially the patches, make sure they are in something that dogs cannot or would not want.  Dogs can easily develop nicotine poisoning by chewing on used nicotine patches.

There are also services available, like the TakeAway® program where you mail the unwanted medications (postage paid) to a disposal factory. For details on the TakeAway® program, ask your pharmacist if that program is available in your area.   Note: this does not include controlled substances such as prescription pain killers, testosterone.

Note: This information is not intended as medical advice or to replace the advice of a physician – always seek the advice of your Doctor first. Also, medication information, including stability, is sometimes updated and listed dates and information presented here are an approximation only.  For the most up-to-date information on expiration dates of any medication, check the package insert or information provided from the pharmacy.  You can also ask your pharmacist or Doctor for more information. 

by Albert S

This month a relative of mine threw his back out very badly. He was bedridden and unable to function physically in any meaningful way. Cook his own meals? No. Get to the bathroom without assistance? No. Do survival tasks like chop firewood, plant a garden, or tend chickens? No, no, and no!

This 30-something man, husband, and father of two young girls was unable to work at his white-collar managerial office job. All this happened because he bent down to pick up a 20-pound object.

Nah, it happened long before that. Through idleness and putting the body in unnatural positions for long periods and eating edible food-like substances instead of food, he planted the seeds years ago and has just started to reap the whirlwind.

What happened brings me no pleasure and I do not write to gloat but to make you think. Are you on the same path? If TSHTF today, could you live a life dramatically harder and more physical than today? Or would your knees give out after a week of walking several miles every day?

If you’re ready to embrace the physical culture, mainstream fitness doesn’t have much to offer. Glossy magazine articles with steroid-fueled monsters look impressive but aren’t very useful. Stale medical articles based on faulty government science are at heart the cause, rather than the solution, to most of today’s maladies and conditions.

Nor does true, practical, functional, SURVIVAL strength require a fancy gym with a machine for every last muscle. Actually, the body works as a unit and isolation exercises are mostly counterproductive for practical strength.

I’m not going to be able to cover every last detail in a simple article, but here are a few key concepts to keep you out of bed and in fighting shape (without ever stepping foot into a commercial gym).

By the way, the usual disclaimer applies about checking with your doctor before taking on an exercise program.

How strong is your grip?

Your hands connect you to the world. They connect a pitcher to a ball, a laborer to their shovel, and a wrestler to their opponent. At one point, the world recognized this. When we hear the story of Beowulf, we do not hear about his bench press or his bicep curl prowess, but his grip strength: he had the strength of 30 men in his hands.

Our body invests a huge portion of the nervous system to our hands. If you drew the body in proportion to the number of nerves that each part has, it would be two giant hands.

So why doesn’t the personal trainer to the local gym ever include grip exercises? Well, because they don’t “peak your biceps” or “tone your butt!”

While grip can be training by itself with heavy-duty grippers for crush grip or putting your fist into a sandbag then splaying your fingers for extension strength, it doesn’t even have to be that complicated. Simply include exercises in your regimen that already tax your grip.

If you like barbells (and a 300-lb Olympic set can still be had well under $200), the deadlift fits the bill.

If you prefer bodyweight exercises, then pull-ups and hanging exercises do the job.

If you like eclectic work, then the farmer’s carry will do. You don’t need 500 pounds per hand like the world’s strongest man. If you can carry 70 pounds per hand for distance, then your grip will be stronger than the majority (not to mention your shoulders, back, core, and legs).

Just pick up two heavy objects, one in each hand at your side, and carry them for time or distance. Done for multiple rounds with limited rest between, it’s a brutally efficient and simple strength-builder.

At my survival retreat, I’ll take a guy with a grip of iron over a guy with a big bench press and pretty biceps any day. This is a great grip exerciser at Amazon.com.

Don’t Touch the Iron Until You Can Move Your Bodyweight!

When most people think of bodyweight exercise, they think of jumping jacks, light jogging, and endless pushups for muscular endurance. Well, I’m here to tell you that your bodyweight is plenty of resistance to develop bone-crushing strength as well! By changing the leverage, bodyweight exercises are appropriate for beginners or experience strength athletes.

Take pushups. Anyone minimally healthy can stand in front of a wall and push themselves away from it. This is the place to start. Once you can do many repetitions, it will be time to engage more of your body weight by pushing up from the edge of a desk, workbench, or something else waist high. As we increase the difficulty, we pushups from the knees, do half pushups, and finally full pushups. But the fun is not done there!

Rather than increase the numbers as most people will do, once you can do 20 slow, perfect pushups in good form, bring in your hands until the index fingers touch and do close pushups. Now, the elbow is at a very narrow-angle at the bottom. Keeping control and pushing yourself out of the bottom with strength rather than bounce can be a challenge.

Then, start working towards strict one-handed pushups. A square-shouldered, square-hipped one-handed pushup is a feat of strength and even most hardened gym rats will respect (albeit from afar).

Similar progressions are available for handstand pushups, pull-ups, leg raises, and bodyweight squats. And they won’t cost you a dime.

I don’t know about you, but I’ll trust a gymnast to cover my six in a fight over any bloated bodybuilder.

Wiry Strength Trumps Muscle Mass When TSHTF.

Conventional wisdom believes that bigger muscles are stronger muscles. Wrong again. Strength comes from muscular tension, and that tension is generated by motor units, not muscles. Motor units consist of a muscle and a nerve connection. A stronger nerve connection to a muscle fiber means more tension within that fiber. Therefore, you can increase strength without adding weight by training the nervous system to tense your muscles harder.

Huge thigh muscles will chafe when you are running from zombies, and giant drooping pectorals will weigh you down when you’re trying to climb over a fence or wall to avoid marauding looters. A hulking man might also arouse suspicion among starving neighbors. So, stay lean!

Keep the reps per set low and generate as much tension as possible every time. Use a “big” movement like the deadlift (again, there’s that less than $200 barbell set) and do three sets of three, or two sets of five. That’s it: your entire “workout.” Gradually increase the weight over time, and you’ll be amazed at your own strength.

Just make sure to learn to do it properly. Make friends with a powerlifter and have them check your form. Speaking of which, making friends with a powerlifter is always better than the alternative, even before TEOTWAWKI (Click here to find out how to survive the end of the world as we know it).

And, speaking of deadlifts, that brings me to my final point:

Don’t Baby Your Back!

If your back is weak, you need to challenge it to get stronger, not baby it with back supports so that it keeps getting weaker. Properly performed deadlifts, bridges, farmer’s carries, and other total-body movements that involve the back will keep it strong. And if you spend a lot of time sitting, look into McKenzie extension therapy to put it back into balance.

Your spine is a complex structure, and small injuries can accumulate over time without much pain until one day you are tying your shoe and BAM!

Please, don’t be stuck in bed when the MZBs come calling. It’s quite avoidable, actually. It takes a minimal emphasis on remedial strength and the discipline to spend an hour or two a week (not per day) maintaining it. It’ll be much easier to get the most out of your gear, training, and skills when you can stand upright.

Click here and scroll to the bottom of the page to see MD Creekmore’s favorite fitness machine.

Editor’s note: The following excerpt was included in FM 21-13, an Army field manual published in 1952. Staying in as good of physical condition as possible is important for everyone (even you) and this article gives some good tips on why and how you can do that.

FM 21-13
THE SOLDIER’S GUIDE

Section VI. PHYSICAL TRAINING

Military leaders have always recognized that soldiers do a much better job if they are in good physical condition. This applies to a soldier pounding a typewriter in the communications zone as well as the rifleman fighting in the front lines. Warfare is a grueling ordeal and makes many severe physical demands on individuals in all types of jobs.

You may have to march long distances through rugged country with a full pack, weapons, and ammunition. You may be expected to fight upon arriving in the combat area at the conclusion of such a march. You may have to drive fast-moving tanks over rough terrain, to run and crawl long distances, to jump into and out of foxholes or trenches (some of which you may have dug), and to keep going for many hours without sleep or rest. All these activities and many others require superbly conditioned troops.

The importance of physical fitness has not decreased with the rise of mechanized warfare. Soldiers must still perform most of the arduous tasks which fighting men for thousands of years have had to do. The machines are no better than the men who operate them, and every improvement in our machines must be matched by an improvement in the quality and fitness of their operators.

A close relationship exists between physical fitness and mental and emotional fitness (morale). The rugged, tough, well-conditioned soldier has a feeling of fitness and self-confidence. He’s a hard man to beat.

You can become or remain physically fit only through physical training. Long experience has shown that few men enter the Army physically fit for the arduous duties ahead of them. The softening influences of our modern civilization make the problem of conditioning men more difficult than ever. For these reasons, a good plan of physical training is a part of the Army’s training program. It is the only way to prepare you for your strenuous duty in the Army and may actually be responsible some day for saving your life or the lives of your friends.

The old saying about “a sound mind in a sound body” is as true today as it ever was. Your mind works best if your body is healthy. As the condition of your body improves under physical training, you will find that you can work longer and still remain mentally alert.

You will feel more like doing things that require both mental and physical activity. You won’t mind the hard jobs because you won’t tire as easily. Your waistline will look trimmer; your chest expansion will be greater; and you will seldom be “out of wind.” Small problems will be easier to solve, and the big ones won’t look so big. Your self-confidence will increase, and you’ll feel ready to tackle anything or anybody.

The service benefits through having the maximum number of men ready and willing to do their jobs every day. Fewer and fewer men report for sick call as the health of the outfit improves. The over-all strength and fighting ability of the Army increases as each individual’s physical condition improves. Such an army is able to fight harder and to keep it up longer than a poorly conditioned enemy. Such an army has high morale, is vigorous, and takes pride in its accomplishment — it is an army that wins.

The Army has developed exercises to improve your physical fitness. Some of these are strenuous, but their value has been proved through use. Athletics also are excellent for improving your physical condition. Detailed information on physical training can be found in FM 21-20.

You’ve heard the old saying that “a chain is no stronger than its weakest link.” This is especially true in a military organization. In the offense the weakest section of an attacking company is stopped first. In the defense the enemy probes your position until he finds the weakest section; then he hits your weak spot with everything he has.

The only answer is to strengthen your whole outfit until it has no weak spots. Physical training is a means of strengthening and conditioning your body so that it will have no weak spots.

When you have strengthened your weak spots, the next thing is to get everyone working together. Everyone on the team must help his teammates toward the common goal. The combination of a group of well-conditioned men working with each other will produce victory whether on the playing field, in the office, or in battle.

Disclaimer: I am not a doctor and cannot give medical advice, diagnosis or suggest treatment for any sickness or disease. All information in this article is for informational purposes only. Please seek out a competent medical care professional for any injury, sickness, or disease that you might have.

Now that the legal disclaimer is out-of-the-way, let us get started with some general info and advice on the types of injuries you can expect, and with a discussion of medical kits and contents, references and training recommendations.

Most preppers when stockpiling medical kits and medications often make the mistake of targeting the bulk of their preparations toward trauma care – i.e., treating gunshot wounds and other trauma caused by violence or accident. While having the medical skills and tools to treat such injuries, there must be a balance between those types supplies, and supplies needed for more likely medical conditions such as the common cold, flu, dehydration, diarrhea, food poisoning, arthritis, heat stroke, hypothermia, diabetes, childbirth and so forth.

Most of these types of illnesses are easy to deal with while the medical system is running smoothly. However, after just a short-term disaster the medical system is often overburdened and is hard-pressed to meet the increased demand causing treatment to become degraded or nonexistent.

If the medical system cannot efficiently deal with the demand for treatment after a short-term disaster, one can only imagine the lack of care that we will experience following a major event such as an EMP, a nuclear attack, or a cyber attack that shuts down the power grid for months or even a viral pandemic that affects millions nationwide.

After an economic collapse, the main hurdle to getting medical care might be the inability to pay the upfront admittance costs rather than a lack of available care. I also expect the quality of care to decline in the months after an economic collapse. In other words, you might be able to find an office or hospital that will accept you (if you have the admittance fee), but the care you get maybe far below current standards.

After Argentina’s economic collapse, it was common for hospitals to ask patients to bring their own medical supplies when they needed care. As a side note, medical supplies make great barter items. It is also a good idea to have a supply of silver coins to pay for admittance into a doctor’s office or emergency room. 

Prevention

Prevention involves regular exercise and proper diet. This is one of those things that some preppers seem to ignore, or perhaps they’re just too lazy and undisciplined to get into better shape. You know the ones – they buy all of the best gear and cool gadgets, and they pack their bug out bags thinking they are ready for the “big one”. Sadly, most of these folks cannot carry their gear 100 yards without stopping for a snack and thirty-minute nap.

Getting into decent shape (no you do not have to be a top contender in the next Ironman triathlon) is one of the best things that you can do for yourself now, and it will benefit you greatly in any disaster.

At a minimum, strive to meet the fitness and agility level presented in the chart below, after consulting with your doctor first of course. We do not want anyone with any preexisting medical conditions to fall over with a heart attack, so please go get a check-up and ask your doctor if you are healthy enough for this type of physical activity.

Fitness Requirement

• Walk / Run one Mile in 15 minutes – 20 minutes if 50+ years of age
• Push-Ups 35 reps – 25 if you’re 50+ years of age
• Sit-Ups 40 reps – 30 if you’re 50+ years of age
• Bench Press 1+ reps 75% of body weight – 50% for those 50+

The key to success here is to start slowly, gradually working up to, and even beyond, the fitness level presented in the chart above. At the very least, these fitness event requirements will give you a starting point and some goals to strive toward achieving.

For those of you who are already in good physical condition and have no problem performing the exercises listed above, you should continue to stay on a maintenance program to maintain or even surpass what is listed in the chart above.

Okay, now let us look at the steps that necessary (for most people) to get in and stay in reasonable physical condition. Again, nothing here is to be taken or intended as medical advice. Go talk to your doctor and ask them about each step in this chapter and whether it is right for you considering your current physical condition.

Start with a Healthy Diet

A healthy diet should be at the very top of everyone’s to-do list, especially if you want to get into better physical condition and be better prepared to survive a disaster. However, where do you start? There is so much information on healthy eating continually filling the pages of books, magazine, and digital media that it is easy to become overwhelmed to the point of just giving up.

When it comes to a healthy diet, the most important consideration is to keep it as simple as possible, which is what I intend to do here. Forget about counting calories or portion size. You want to eat better, not waste away in hunger. There are three key rules for eating healthy:

(1) avoid refined sugar

(2) avoid prepackaged foods and

(3) avoid fast food.

The healthiest foods that you can eat are those that have been grown and harvested from your own garden. Commercially produced fruits and vegetables cannot compete with the goodness and health-boosting benefits that are provided from freshly harvested (preferably organically grown) vegetables and fruits that you have grown yourself in your home garden or orchard. A close second is to purchase produce at your local farmer’s market.

The bulk of your diet should consist of fresh fruits and vegetables, chicken, eggs, fish, grass-fed beef, venison or other wild game, grains, beans, and olive oil. Also, remember to chew your food slowly and completely. By chewing your food slowly, you will get full on less food, and it aids with your digestion. Eat until you feel full and then stop.

Vitamin and Mineral Supplements

Listed below are two books that I recommend you add to your bookshelf for further study:

• Prescription for Nutritional Healing, Fifth Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements by Phyllis A. Balch CNC
• Over the Counter Natural Cures: Take Charge of Your Health in 30 Days with 10 Lifesaving Supplements for under $10 by Shane Ellison.

These books cover everything that you need to know about vitamins, natural healing, and health.

So what vitamins and supplements do I take? Every day I take a Centrum Silver® Adults 50+ multivitamin and mineral, 500 mg of vitamin C, Curcumin C3 Complex 500 mg, and 1200 mg of fish oil capsules. This is the combination that I have found that works best for me as a guy. However, each person has individual needs. I do recommend that women talk to their doctors about calcium and vitamin D. What is good for me might not be for you. As with diet, it is best to keep it simple. If you are taking more than five different supplements per day, then you are probably taking too many (unless, of course, you are talking them on the recommendation of your physician).

Get Enough Sleep

According to the National Sleep Foundation, an average adult needs 7-9 hours of sleep per calendar day for optimum health and alertness. Granted, this much sleep will probably be non-existent after a disaster. However, note that this chapter is about getting into better shape now before a disaster strikes. Getting in shape now will help you be more prepared and able to handle whatever might come your way.

The key to getting good night’s sleep is to set a regular schedule to go to bed and get up and stick to it. A regular schedule will help your body knows when it is time to go to sleep and when it is time to get up. Set a sleep schedule and stick to it.

Another key ingredient that I have found that works wonders when trying to get a good night’s sleep is valerian root, specifically Spring Valley Natural Valerian Root sold by Wal-Mart. Valerian root has several sedative compounds to help you relax and fall asleep faster, and it has been proven non-toxic with zero addictive properties.

It is also important to relax and take it easy. Relaxation will improve your sleep patterns as well as your overall health. It has been documented by countless studies and in a number of medical journals that stress has a detrimental effect on our overall health. Stressed for long periods can affect blood pressure, blood sugar levels, the immune system, and can cause premature aging, heart disease, and even cancer.

I know it can be difficult to relax after you have opened your eyes to the true state of the world and understand what is at stake. The pressure to do something and to do more to prepare can be overwhelming at times, but it is important to take a step back every now and then to relax.

I take two days per week that I do not (or try not to) think about the sad shape of the world, politics, or prepping. I take those two days to just relax and spend time with family, go fishing, sit in the swing, watch a movie, or go for a long drive and pray. I just take the time to relax no matter what is going on in the world around me.

Get Physical

First, before you start any type of physical activity, you should schedule an appointment with your doctor for a complete health check-up, and get permission to proceed from there before you start working out or even getting out of bed.

So what types of exercises should you be doing that will help you to better defend your retreat? Well, to be honest, that depends on your current level of physical conditioning and how physically fit that you want to be. No one can be too physically fit and most of us will have to continually work at it to see improvement and to even retain the gains that we make.

Any fitness program should start with flexibility. Stretch before and after every workout. Stretch your legs, back, arms, shoulders, and neck. The most important thing to remember is to take it slow. Do not over-stretch. Always stretch with solid, non-bouncy movements. This will help you avoid injury and setbacks.

Strength Training

While you could join a gym and train three or more times per week, most preppers will find that working out at home can have just as much benefit as joining a gym plus working out at home will save money on membership fees and the expense of travel to and from the work-out facility. This money can be used to buy other survival preps or even to take the family out for a night on the town.

In fact, you do not even need free weights or any other exercise equipment to build strength and muscle endurance. Calisthenics (bodyweight exercises) if performed correctly and regularly will help you get stronger by building muscle mass. So what types of calisthenic exercises and routines should you do? The answer to this question will depend on your current physical condition and what you want to achieve. Again, as with building flexibility, start slowly to avoid injury and build upon your continued progress each day.

Listed below is a short list of calisthenic exercises to consider when building your routine:

• Push-ups
• Set-ups
• Jumping Jacks
• Squats
• Pull-ups
• Lunges
• Heel Raises
• Reverse Push-Ups

I have found it best not to set a number or limit to an individual exercise or movement, but instead do each to exhaustion. For example, I’ll do one set of push-ups until my muscles are exhausted and can no longer perform the exercise properly, rest for two minutes, and repeat two more times. Below is my current calisthenics workout. I call it “the prepper’s muscle blast” because, well, it is a blast.

• Push-ups – three sets to exhaustion
• Pull-ups – three sets to exhaustion
• Set-ups – three sets to exhaustion
• Squats – three sets to exhaustion
• Jumping Jacks – 50 reputations

Cardiovascular Endurance Training

Obviously, cardiovascular endurance training is the act of exercising to increase endurance. Greater cardiovascular endurance will allow you to work longer and harder. It will allow you to walk and run farther and faster. Building your cardiovascular endurance one of the most important things that you can do to be better prepared to survive a disaster and defend your retreat.

Some folks prefer to run, while others prefer to walk at a brisk pace when working to build their cardiovascular endurance. Both will work; however, I prefer to combine both into my cardiovascular endurance training. I also enjoy bicycling. Three days per week, I will walk approximately 200 yards followed by a 100-yard sprint, then walk again for approximately 200 yards followed by a 100-yard sprint, and repeat until I have a distance of 1-3 miles, depending on how I feel and how much time I have that day.

In addition, to mix it up a little to prevent boredom, one day per week I ride my mountain bike for 4-5 miles non-stop. Usually, I’ll ride out to the nearest little country store (a little over 4 miles away) and pick up a couple of things on my shopping list and then ride back home. By riding out to that marketplace, I get exercise for that day, save gas and get some minor shopping done.

The key to building cardiovascular endurance is to make a plan then get off the couch and put that plan into motion. In addition, you have to stick with it… well, what are you waiting for… hop to it!

Get Medical Training

I have said it before, but I will say it again, get as much medical training as possible. Everyone in your family or prepper group should at a minimum, complete a basic CPR and first aid class, and completing paramedic training and or wilderness first aid course would be a great leap forward in your medical preparedness.

If possible, recruit a medical doctor or registered nurse into your group. I know it probably will not be possible for many groups but it will be well worth the effort if you are successful. I know a single guy, who is also a prepper and his number one criteria in choosing a wife is that she be a registered nurse or have other medical training like previous or current work as a paramedic.

Sex Happens

During hard times like those following an economic collapse or any grid-down situation, men and women are going to seek comfort together, and we all know where that leads. That is right, folks. I am talking about intercourse and lots of it.

Keeping that part of human nature in mind, you will see the need for lots and lots of birth control. If you are a man who has no plans for children, then getting a vasectomy is a great idea – problem solved. Condoms work okay but are not full proof. Consider also that condoms lose their effectiveness as they age. I recommend keeping a year’s supply. The number of condoms that you keep in your “years supply” would, of course, depend on how much sex you plan on having.

Both of the birth control methods mentioned above rely on the male taking the initiative, and in my opinion, the vasectomy is by far the best option available for the male. It is permanent and you do not have to keep worrying about having condoms or other types of birth control.

However, a vasectomy does nothing to prevent STDs. If you are married or in a long-term committed relationship and both of you are STD free, then you are good to go.

Women have a much wider selection of birth control methods available to them and I’m not going to get into those here because that would take a full chapter and I’m sure that the ladies reading this already know plenty about the different types of birth control that are available and what works best for them.

The main questions women should ask when looking at post-SHTF birth control methods is what is sustainable? In other words, can you keep it working for months or even a year or more if you could not go back to the doctor to get your prescription refilled. One long-term birth control method that woman should consider is the IUD, which can be effective for up to 12 years for the non-hormonal type.

But as is always the case with any medical issues, the best option is to discuss it with your doctor. Ask your doctor what long-term birth control methods are available to you before making a decision.

Basic Prepper First-Aid Kit Recommendations

Having a well-stocked medical kit could mean the difference between life and death. As you assemble the list of medical items listed below, keep in mind that it is a basic list of suggestions only. Your kit should be tailored to your individual needs. However, the items listed should give you some ideas and get you started in the right direction when putting together your prepper first aid kit.

• Hand soap
• Anti-diarrhea medications
• Bandages and wound dressings (large)
• Basic surgical kit
• Bed liners or plastic sheeting
• Blood pressure monitor
• CPR shields
• Crutches, adjustable
• Epson salts
• Examination gloves
• Antihistamine oral and injectable
• Injectable epinephrine
• IV electrolytes
• Laxatives
• Needles and silk thread for stitching wounds
• Ophthalmic salve
• Oral and injectable antibiotics/sulfas
• Pain medications
• Quikclot clotting agent (or if you prefer Israeli battle dressings)
• Scalpel set if not in the surgical kit
• Rubbing alcohol, peroxide, iodine, betadine, (copious amounts)
• SAM splint
• Scissors
• Sterile IV kit
• Sterile needles and syringes
• Stethoscope
• Thermometer (several)
• Tweezers

Personal Items

When putting together your medical kit, do not forget to include personal items such as extra eyeglasses, hearing aids and batteries, dentures, and prescription medications.

Over The Counter Medications

Having a stockpile of over the counter medications could literally mean the difference between life and death for the prepper in a long-term grid-down situation where re-supply might not be available or as simple as taking a trip to the pharmacy.

Keep in mind that because many over the counter medications have a limited shelf life you will need to date and rotate just as you do with your food stores to ensure a fresh and viable supply. Remember first in, first out to ensure an always-fresh stockpile of perishable items.

When you decide to start stockpiling over the counter medications, the first question that arises is, “What do I need?” This is a good question because some of this stuff can get rather confusing, but it is not at all complicated.

When shopping for over the counter medications, keep in mind that the most common illnesses that we currently face will also be the most common after TSHTF, conditions like diarrhea, vomiting, fever, allergy, and pain. These are the main issues that we should prep for and stockpile medications to treat.

Herbs and Supplements

For some medical issues, herbal supplements can work better than prescription pharmaceuticals. But for disclaimer purposes, I must tell you to please go check with your doctor or other medical professionals before going off of any prescription medications or starting any herbal or other supplement program.

Stopping some types of prescription medications “cold turkey” can be deadly. Be smart; talk to your doctor and do your own research before making major decisions pertaining to your health.

What types of herbal medications should you stockpile? Well that depends on your health issues, but a few common ones include:

• Hawthorn to lower high blood pressure.
• Garlic, red yeast rice, folic acid, and soluble fiber to lower cholesterol.
• Cinnamon to control blood sugar levels.
• Peppermint oil and ginger for stomach issues like IBS.
• Milk thistle for acute hepatitis, liver disease, jaundice, and gallstones.
• Valerian root extract and melatonin for a restful sleep.
• St. John’s wort for depression.

The list could easily expand into another book, but it should be enough to get you started. Do your own research and talk to your healthcare provider. An excellent book that is loaded with pertinent information is The Herbal Drugstore by Linda B. White.

Dental Health

Dental health is just as important to your general overall health as is exercise and eating right. It should not be overlooked or downplayed. Take care of your teeth and get regular dental checkups.

I will admit that I am afraid of the dentist. The thought of him grinding, filling and pulling teeth is scary. And let us not forget those horrible shots, bleeding gums and that sucking thing. However, dental emergencies seldom solve themselves. Without medical attention, dental issues usually to get worse over time, possibly resulting in dire consequences to your health. Therefore, it is best to get any issues taken care of now.

One thing that is certain is that dental services will always be in demand. However, like other medical services, they may not be available. Even if dental services are available, you need to ask yourself whether will be able to afford competent care.

This is another instance where I think having a small gold or silver reserve is a good idea. After an economic collapse, the dollar may be worthless or significantly devalued. But gold and silver will retain value and that value that can be traded for dental and medical services in an emergency.

Unfortunately, no matter how prepared we are some dental and medical emergencies cannot be dealt with without proper and professional care. Nevertheless, there are steps that can be taken to better deal with minor problems or to provide care until a real solution can be found.

As previously mentioned, preventive maintenance cannot be stressed enough. Take care of your teeth. If possible, visit a dentist at least once a year to find and take care of any problems. Brush, floss, and rinse. Stock up on oral hygiene supplies. This can be done cheaply compared to the alternative of paying for treatment of major problems brought on by poor oral hygiene. Toothpaste, toothbrushes, and floss will also make excellent barter items, especially in the months following a long-term disaster.

Note: It is easy to make your own toothpaste. Simply mix equal parts baking soda and sea salt. The result tastes awful (you can add peppermint extract to improve taste) until you get used to it but it does a decent job of cleaning your teeth and gums. Simply moisten a toothbrush and dip it in the mixture and brush as usual.

It is a good idea to have a dental first aid kit to complement your other first aid supplies. A basic kit should consist of:

• Temporary filling material Temparin or Cavit
• Tweezers
• Gauze
• Toothbrush
• Soft dental floss
• Toothpaste
• Orajel or another dental pain reliever
• Advil, or Motrin
• Clove Oil (pain relief)
• Rubber gloves (some people are allergic to latex)
• Dental wax
• Toothpicks
• Cotton
• Dental Mirror
• Hand Sanitizer
• A copy of Where There Is No Dentist by Murray Dickson. This is a “must have” book. If you do not have a hard copy of this book, then your survival library is not complete. Get it now.

Alternatively, if you prefer you can purchase a ready-made kit survival emergency dental care kit and then expand it into a more comprehensive dental care package. How bad was your last toothache? Now imagine that you have the same pain but no dental care is available.

Shelf Life of Medications

What is the shelf life of medications? This is a tricky subject because there are so many variables to consider such as the type of medication, how old it is when you get it and previous storage conditions. When everything is considered, it becomes impossible to give a specific date as to when a medication will “go bad”. However, most will remain viable well past the listed expiration date. According to Joseph Alton MD in an article published at TheSurvivalistBlog.net, FEMA has seen massive stores of medication expire, and so a study was commissioned to find out how effective these expired medications still were. This study is known as the Shelf Life Extension Program (SLEP). This program has evaluated at least 100 medications that were expired for at least 2 to 10 years at the time they were evaluated. This includes many commonly-used antibiotics and other medications that could mean the difference between life and death in a collapse situation.

My recommendation is to do your own research and to talk to your doctor about your prescriptions and the shelf life and extended long-term potency of those medications to determine the estimated real-world shelf life of each.

The Use of “Fish Antibiotics” in Humans Post Collapse

The use of fish antibiotics in humans post collapse is another issue that comes up anytime two preppers talk to each other, and for good reason. Without antibiotics, a minor cut or infection can turn deadly. However, it is often difficult to get a medical doctor to write out a prescription for larger than normal amounts of antibiotics.

Fortunately putting back a large stockpile of fish antibiotics is not difficult or costly. According to Joseph Alton MD, fish antibiotics are essentially the exact same medications as those prescribed by a doctor at a clinic; you just have to know what to look for when you buy.

Setting Up the SHTF Medical Clinic

If you have the medical expertise and feel that it’s your duty to help your community or you simply have a large family and or prepper group, then you will need to have supplies on hand that will allow you to set up an SHTF medical clinic.

This need not be elaborate or expensive, but you do need to go beyond the items recommend above which are only suitable for a small group or family. You will need the same supplies when setting up an SHTF medical clinic as those for a smaller group; you will just need more of everything to meet the demand.

You will also need a few other items that will be specific to setting up and running a SHTF medical clinic, items such as a large tent, a building or a room inside a building, a number of beds or military cots, stretchers, large amounts of PPE (personal protection equipment), like gloves, face shields, etc. You could even have a pull trailer or panel truck set up as a mobile SHTF medical clinic that you could drive or pull to wherever you’re needed and provide medical care to those in need.

You Medical Library

Below are ten must have medical books for preppers; there are many more that could be included, but these are the top ten to start your library with:

1. Where There Is No Doctor: A Village Health Care Handbook, Revised Edition by David Werner and Carol Thuman
2. Where There Is No Dentist by Murray Dickson
3. The Survival Medicine Handbook: A Guide for When Help is not on the Way by Joseph Alton
4. Emergency War Surgery: The Survivalist’s Medical Desk Reference by U.S. Army
5. Wilderness Medicine: Beyond First Aid by William W. Forgey M.D.
6. The Survival Nurse: Running an Emergency Nursing Station Under Adverse Conditions by Ragnar Benson
7. Prescription for Herbal Healing, 2nd Edition: An Easy-to-Use A-to-Z Reference to Hundreds of Common Disorders and Their Herbal Remedies by Phyllis A. Balch CNC
8. Prescription for Drug Alternatives: All-Natural Options for Better Health without the Side Effects by James F. Balch
9. Medical Diagnosis and Treatment by Maxine Papadakis
10. Where There Is No Psychiatrist: A Mental Health Care Manual by Vikram Patel

The End.

by Tara Dodrill

The honeysuckle bushes are good for a whole lot more than making a sweet-smelling wildflower bouquet. Not only are most varieties of honeysuckle edible, the boast copious amounts of medicinal benefits as well. The common and highly invasive vine has been used by herbalist and in traditional Chinese medicine for centuries to treat minor to serious illnesses.

Honeysuckle Medicinal Benefits

The wild vine has been used to help treat and prevent a long list of ailments and disorders. Although, like with most natural herbal remedies, there is no scientific evidence of FDA guidelines to back up the claims of success from herbalists or other users of honeysuckle home remedies. Some users maintain using honeysuckle is useful in treating cancer symptoms.

Top 15 Honeysuckle Natural Remedy Uses

1. Inflammation and Joint Pain
2. Headaches and Migraines
3. Common Cold
4. Nausea, Digestive Disorders, Ulcers, and Stomach Aches
5. Detoxification from Toxins
6. Flu
7. Arthritis
8. Fever Reduction
9. Congestion
10. Skin Rashes, Insect Bites, and Boils
11. Immune System Booster
12. Urinary Disorders
13. Diabetes
14. Rheumatoid Arthritis
15. Lowering Cholesterol

Honeysuckle is a great source of Quercetin, an acid that thwarts free radicals internally, vitamin C, calcium, potassium, and magnesium. The beautiful vine also possesses a vast array of natural antibacterial and antiviral properties.

Honeysuckle medicinal tea and a syrup have been used to help treat pneumonia, staph, tuberculosis, chicken pox, and salmonella, and strep infections. The wild invasive bush also contains salicylic acid – a natural predecessor of aspirin.

Honeysuckle Stem

The stems from honeysuckle bushes can be rubbed directly onto the affected area of the skin to help relieve swelling and to dry up a rash. Although any part of the plant can be used to help treat a skin condition, it is the stem that seems to provide the best and most timely results.

Honeysuckle stems have also been ingested after being chopped finely or mixed into a syrup in an effort to treat mumps, arthritis, and hepatitis.

The stem is the base of the long white or yellow floom leading up to the blossoming flower.

Honeysuckle Bark

The bark of the plant can have a diuretic effect on the human body. Because of this quality, honeysuckle bark has been ingested to treat conditions such as kidney stones, gout, and various ailments of the liver.

Honeysuckle Leaves

The plant’s leave are often used in natural mouthwash recipes and used as a facial astringent. Although it is usually only the blossoms that are used in creating homemade flower perfume, the leaves can be infused into such a mixture as well to create an overall natural beauty recipe.

The leaves can also be tossed into the medicinal honeysuckle tea in an effort to alleviate sore throat pain more quickly.

Learn to identify the leaves of the honeysuckle plant so you can easily identify it even when no in bloom.

Honeysuckle Flowers

When harvesting honeysuckle flowers for medicinal use or cooking, it is best to pluck them from the stem as close to the branch as possible to avoid losing any of the nectar contained in the stem.

Honeysuckle flowers are the primary ingredient in the medicinal tea, syrup, and glycerite brewed from the plant. They are also the most often used part in recipes containing the wild edible. The taste of honeysuckle is so deliciously sweet it has been used to make both ice cream and cake.

If you have goats on your survival homesteading retreat, you will never have difficulty identifying honeysuckle vine even when the bushes are not in bloom. Goats of all breeds just can’t seem to resist the sweet taste of the entire plant year round.

Preserving Honeysuckle

The leaves, flowers, and stems of the wild edible can be dehydrated and stored in an airtight container for long-term use. If using an electric dehydrator, dry the plant at the lowest possible setting (approximately 130 degrees )to for approximately four to six hours – or until the wild edible has a crispy feel.

You can finely chop the honeysuckle parts and blend them into a powder once they are dried, place a plastic solid or mesh liner into the dehydrator tray to hold the fine matter. Make sure to leave plenty of room for air to circulate around the flowers, leaves, and stems if you leave them whole.

How To Make Honeysuckle Syrup

Ingredients

• 1 cup of water
• Approximately 50 honeysuckle flowers
• 1 cup of water

Directions

1. Mix together all of the ingredients in a medium pot.
2. Turn the burner to medium heat and stir constantly while the mixture comes to a boil.
3. Turn down the heat and allow the mixture to simmer for about four minutes.
4. Remove the pot from the stove and allow mixture to cool entirely before storing in a Mason jar or other airtight container.

Honeysuckle Syrup Uses

You can use the medicinal and sweet syrup as a topping for desserts, pour a pinch into water, tea, or lemonade, or freeze in ice cube trays to preserve it for long-term use in recipes and cough natural homemade cough syrups.

How To Make Honeysuckle Tea

Ingredients

• 2 parts water
• 1 part honeysuckle flowers
• Two pinches of honeysuckle leaves – optional

Directions

1. Bruise or lightly crush the honeysuckle flowers between your fingers or gently with a wooden spoon.
2. Place the flowers into a pitcher – or a cup if making a single serving.
3. Pour the water over the flowers and stir.
4. Place the pitcher or cup into the refrigerator or a cool place or at least six hours – overnight is best, if possible.
5. Strain the flowers through cheesecloth, a coffee filter, or clean T-shirt, etc.
6. Drink the tea over ice or heat it through to serve as a hot tea.

* You can also make a honeysuckle sun tea by putting the same mixture into a pitcher and placing it in direct sunlight for about four hours, depending upon the season.

How To Make Honeysuckle Glycerite

Directions

1. Fill a glass jar of your choosing with honeysuckle flower blossoms leaving only about a half an inch of headspace.
2. Pour vegetable glycerin into the jar, still being mindful of the headspace.
3. Put a lid on the jar and place it in a sunny spot – a windowsill works great.
4. Shae the jar once daily to move the honeysuckle flowers about in the glycerin or 30 days.
5. Strain the flowers from the mixture using cheesecloth or a similar material, at the end of 30 days.
6. Store the honeysuckle glycerin in an airtight container in a cool dry place until ready to use.

How To Use Honeysuckle Glycerite

This natural concoction makes a superb remedy for sore throats. Adults can take one teaspoon of the glycerite up to three times per day. Reduce the dosage amount by half for children.

Warnings

1. Honeysuckle remedies are intended only for short-term use. The flowers, leaves, and stems are extremely low in toxicity, but prolonged use could cause negative effects.
2. Folks with an allergic reaction to tree pollen could also have an allergic reaction to honeysuckle.
3. Symptoms of honeysuckle poisoning include drowsiness, photosensitivity, and dilated pupils.
4. Individuals undergoing treatment for chronic illnesses or experiencing diarrhea could have an adverse effect when consuming honeysuckle.
5. The wild edible may slow the clotting of blood and could pose a risk if surgery occurs within two weeks of consumption.

Proper identification of honeysuckle is essential when foraging for the wild and medicinal edible. Although most species of honeysuckle are not poisonous (like the Japanese variety shown in the above photos) some species of the plant contain glycosides in the stems and vines and carotenoids in the berries. Honeysuckle plants of this type can be at least mildly toxic to adults and more harmful to young children and pets.

A great book on herbal and natural medicine is The Everyday Roots Book – it’s 350+ pages will show you how to replace all of the toxic products and medications with safe natural alternatives. This book is a must-have for all preppers and homesteaders. Check it out here.

By Denise H

In an effort to not repeat articles that have already been written, I had held back on sending in anything. “The Pack” is so large and with so many backgrounds, I wondered what I could say that would be of benefit to the community we have become. Then, I realized that because of the expanse of our experiences, some of us have “holes in our preps” of knowledge, that others do not have. I treasure the time I spend here learning and those I have learned from. I realized that my life experiences are unique to me as each of yours is to you.

I will write this article with the benefit of hindsight, so you have the opportunity to benefit from my learning curve. Among my different jobs, I have worked in the medical field, but I am not licensed… Nor do I wish to be. The medical community has my respect. If you need medical care and it IS possible to get to a health care professional, I urge you to get there, as soon as possible. The delaying of required treatment costs humans,… and animals much pain, money, and often costs those we love, their life. Give yourself the best treatment you can every day, there is only one you, and others depend on you to be your best.

Much of what I know is basic medical knowledge and seeking natural remedies for problems of myself and my immediate family. It is my hope and prayer that you will never be required to use, what is written here. I am writing it so that you may learn to give aid when someone is depending on YOU, as their first and best resource. Knowledge is power, I would like to pass on some things I have USED effectively, with the rationale behind the process used, with the benefit of hindsight… I have no connection to any product I mention, except as a satisfied customer.

WOUND CARE:

I have written before about taking care of infected wounds, and some lessons we learned from an injury episode. I have continued to use the same methods for new wounds these last several months…we continue to learn.

Our latest wound episode, occurred late one Friday night. I was giving our dog a bath. He became frightened when I changed my hold on him to get another towel. He wasn’t having any of that “falling stuff” and his only way to grab, was with his teeth….and he did so. I sustained a painful bite to the inner /radial aspect of my wrist and thumb….Just a couple of small breaks in the skin, It bled profusely…(so much so I had to hold pressure for 5-10 minutes, to stop bleeding.) Several blood vessels were burst..as evidenced by the immediate swelling on the base of my thumb…and did I say, PAIN! There was also nerve pain in the wrist. It was quite uncomfortable. I tolerate pain medications, worse than the pain, so rarely take anything, I was awake every hour thru the night.

ASSESSMENT AND INITIAL TREATMENT:

There were two tooth puncture wounds and another scraped area. It bled very well(a natural wound wash) and so didn’t concern me too badly. Immediately I washed it with peroxide and then alcohol. Applied pressure, (after I thought It had flushed the wound,) to stop the bleeding. We put a sterile bandage on it, then, elevated it on a pillow. Ice was applied, via Ziploc, for about an hour to the swelled areas. It did help the pain.

RE-ASSESSMENT AND AGGRESSIVE TREATMENT::

The next morning I was unpleasantly surprised to find red streaks, extending down into my palm almost to the base of my fingers….and conversely about 9″ the other way, about half-way to my elbow.
Just after my first cup of Joe, I again pulled out the chlorine bleach, Epsom salts and a large stainless steel pot…filled the vessel about half full of water, as hot as I could stand to hold my uninjured hand in for a minute.

• I mixed about 1/2 cup of each in the water, ..then I mixed in about another half gallon of cool water to reduce the heat for the injured tender area, plunged the injured arm in…
• I soaked the hand, wrist and as much of the arm as I could keep in the pot. Until the water became cool, swishing it around frequently to get the flow of salts and bleach across the wounds.
• Then, I patted the wound dry, applied some PRID salve and a light sterile dressing., secured with gauze.
• I applied one of those “hot hands” to injury site over light dressing to localize the infection. I poured out the soak solution and bleached the pan.
  I did the same process 2 times a day, about every 12 hours, for four days. The red areas began to shrink within hours of the first treatment, and after about three treatments the redness was greatly reduced.
• I did have to express the wounds, due to the depth of the infection after those first several soaks. After the second day, the 4th soak, the red area had shrunk to within 1″ – 1 1/2 circ. of the deepest of the wounds.
• I continued the soaks until the wound gave no exudate and there was no redness. I did not go to the doctor. By the time Monday morning came, and the medical clinic was open, the wounds were healing as evidenced by reducing redness and decreasing drainage…

Lessons learned.

#1 Muzzle the dog before I bathe him! LOL. Seriously, remember a scared animal will hurt you, whether you intend to frighten it or not. Protect yourself from injury if you have a nervous dog.
#2 With the 20/20 hindsight:

A.) I wish I had at least washed the wound with a bleach and Epsom salt mixture and warm water…, instead of the peroxide and alcohol that I did use. A dog bite, even from a known vaccinated dog, is one of the worst injuries you can have, because of the public’s general lack of dental care for their pets and the possibility of some animals procuring their own “wild ” meat…. A human bite is worse.

B.) I should have scrubbed it well– instead of just pouring the wash over it. ( even though it bubbled well from the peroxide.)…and even with it bleeding very well. This step alone might have minimized the infection, and prevented much pain.

I plan to make some wound wash to have for future use.., using the same ratio. ..ie..1/8 cup of each standard bleach and Epsom salts, to a half- gallon of water. That will need to be re-made every 3 months, due to the decreasing strength of bleach. I could also keep the recipe on the bathroom mirror, and the ingredients ready to mix.(That way the bleach would be rotated with regular use.) Then, that solution will need to be rinsed from a fresh wound with sterile water or saline solution(think: eye wash/flush/). …and I should have applied the PRID immediately. That drawing salve is the best thing since sliced bread!

C.) What I did right.

The dog was vaccinated, and immediately, initiated wound care. The longer a wound is open without care, the greater the possible contamination. (To SOAK a fresh injury in very hot water immediately, would have increased the swelling and bleeding, so soaking immediately would have been a bad idea.) Applying ice and elevating it, reduced the pain. A pain reliever that was anti-inflammatory such as Motrin or would have helped with the inflammation, but I can’t take anti-inflammatory medications…

QUICK TIPS:

If there is anyone that you will be required to assist in a SHTF situation, you should have a list of all medications they are allergic to…and know what medications and conditions they are routinely treated for.
Develop plans for serious disease treatments before an event occurs. Having a kit for superficial injuries, a kit for diabetic care, a blood pressure kit, and notebooks and pencils/ pens to record what is given to a person. When under stress it’s easy to forget numbers, and progression of illness, writing it down will help focus complete attention on care being given. Know that medications that can be safely given orally can be given rectally.

If necessary to do this the medication should be placed inside the rectal spincter, against the wall of the intestine. It could be melted in a teaspoon of warm water, and inserted with a syringe, dropper or baster tip.. if available
A secured supply of allergy medications in several forms, and doses should be procured and stock rotated with regular use. Keep the capsules and cream as cool as possible…for longest effectiveness.

Benadryl should be available in liquid, capsule, and cream. Hot liquids, cola, and Honey can each be used to help medications assimilate quickly in an emergency. Honey is very effective.. also. And doses of medications given with it should be absolutely safe.

Keep the informational sheets on every item your family has stocked for daily and for use as needed. Tylenol has a narrow range of effectiveness that is very close to a toxic level. Tylenol is toxic to the liver and in large doses causes liver failure. The liver can not detoxify it. The liver failure from an overdose of this substance is not treatable without a transplant. Be sure to avoid duplication of this medication when giving pre-made cold formula’s.
Multi-use supplies should be procured and placed with medical supplies.

Some examples.

• Honey,..to expedite effectiveness of oral medications, can be used as a wound dressing, has antibiotic properties…
• Baking soda can be used in small doses to relieve indigestion, can be mixed with vinegar to be put on mild sunburn…
• Vinegar,. Can be used to restore PH balance of woman’s delicate areas, can be applied to a clean cotton cloth to cool a severe sunburn…
• Vanilla extract ..especially effective on kitchen burns.. the spray that is used to remove gum, can also be used to give immediate cool to a burn.
• Benadryl in liquid, capsules, and cream. Know the amount that is safe for each size child you may care for. Write it down! Place the information with medications.

I generally seek to use the kitchen -herbals, spices, and teas.. for common illness and distress’ of different stripes. I have gleaned information from herbal and gardening books,.. and even commercials presented as a “come -on” to buy books. General directions can be found in such sources.

Read and seek information on all the herbs and spices you have available. Write down all the information, with dose, how to prepare, and any cautions for use that you can find documented. Be sure to note what it says about safety in children and pregnancy…Interactions with medications or foods that are known. Is it safe to use with grapefruit?

The guidelines I use is to procure a book and instructions., for a particular herb or spice. I make the first “batch” of an herbal at half the strength suggested….for whatever the perceived need. I use it at that strength. If I use it and it has the desired effect. I will continue to use it at that strength, but if only partially effective is obtained, I will make it by the full strength recipe for the next “dose” .

I use a variety of teas on a regular basis., I often mix them for a more pleasing flavor or for a combined effect. The mints are my favorites, Spearmint is prolific and invasive unless you keep it cut regularly, that just means I have enough to mix with most (every) thing.

General TIPS and information:

Keep in mind that food can be used to balance the fats/triglycerides in the body. The benefits of grapes have been documented as healthy. Persons that need those benefits can also get the same benefits from the seed of the grape. Olive oil and Grapeseed oil can be used to replace butter/margarine and Crisco in recipes, with health benefits of the grape and the olive. When the healthy fats are low, they can be raised effectively by adding a teaspoon per serving of either of these to oatmeal or rice. When your body gets the proper fats, you can process the fat-soluble vitamins, you feel full longer and the intestines are lubricated.

Each herb, seasoning or other item mentioned in this article… has specific amounts that sources recommend, to bring the desired result. Just like you limit the Tylenol or Aspirin you take, herbs and spices have specific amounts as well. Use them with caution, especially when trying something for the first time, until you know how you respond to an ingredient. Either food or not ( prescribed by a physician or not.)

Some people have harsh reactions to common things. Every person has the ability to have reactions to common items… Examples….I know several people who take Valerian for sleep, but I am one of the few, that have slept the biggest part of 26 hours from a single dose. My DH uses it with only desired effects and is able to get up after 6 hours. My DD is allergic to Thyme. A family friend takes ” Milk of Magnesia” to stop diarrhea, and “Syrup of Black Draught” for constipation…this persons system is completely opposite of most people’s! These are not recommended uses for these over the counter products.

I limit trying new remedies, to one per week., but often combine several different products over the course of a day, for a single problem…especially when using remedies.. I partake of often.
Write out uses and all available information for a kitchen file and for a medical file. Record the sources of the information, remember, your life may depend on what you have recorded.

Teas: I use these regularly and obtain gentle and effective results most of the time. I can’t remember the last time I drank a tea that did not help in the manner I desired. I can’t say the same for medications that have been prescribed for me at one time or another.

There are specific mixes on the shelves of major grocery store chains…there are ones for specific malady’s…from PMS to insomnia, intestinal problems, sore throat, immune boosters. This is a good place to start to find the ones that might assist with a problem, or just to determine what flavors you prefer.

Chamomile, – for stomach and to relax for sleep. My Mom was especially surprised by this, When she was growing up she called chamomile, “bitter weeds”. Because when the cows ate them and gave milk, it made the milk have a distinctive bitter flavor. The milk could be used safely,. Granny broke my youngest Uncle from the bottle because he did not want to drink that “bitter weed” milk… My Dad and his brothers made a big batch of butter with some, in the cleaned out …wringer washing machine, back in the mid to late 40’s. You just use the centers to make the tea, after they are dry. I mix with some kind of mint for my preferred flavor….and sweeten with honey.

Everlasting- (Rabbit Tobacco) for chest congestion with or without wheezing, intestinal imbalances, both diarrhea and constipation.it also helps with balancing the enzymes in the intestines.. for everlasting tea, general instructions, are one ounce of whole herb to 16 oz. of water, steep at least 15 min, may reheat on stove top, but do not place medicinal herbs in microwave and then think they will produce good results. I add a few mint leaves in and sweeten with honey. The usual amount for intestinal problem mixed at this strength is ONE OUNCE, for an adult…

More will cause intestinal cramps, This is what I use to treat lactose intolerance with inflammation. This herb has given me more tolerance to all kinds of milk products. (I can eat an ounce of ice cream or drink a couple of ounces of regular milk-without developing the excessive gas that twists my guts.) For chest congestion, to make a cough productive, drink one ounce daily…hot or cold as you prefer… If you wish to know more info on the use of this herb, I would suggest you read articles by the gentleman known as “the southern herbalist”. Just do a search on him and rabbit tobacco, He has some interesting materials, re; its history on his website.

Green tea is recommended by people who have studied its effects more than I.I use it with other teas because I just don’t care for its flavor…so I slip it in any concoction I make that has a strong flavor like citrus or mint.

Ginger tea is soothing, good for nausea and has anti-viral properties. Years ago, it was given to help various measles to manifest. The idea was to break them out and the fever would resolve and healing could begin. Mom remembers drinking it as a child, and she lived thru it.

Orange peels and Zest can be made into a tea by adding it to a green tea base for a boost in vitamin C.. Pine needles can be brewed to release the vitamin C, for an immunity boost.
Mint, Oh, did I say Mint? These are my favorite, both peppermint, and spearmint I have and use often.

SPECIFIC instances/ problem: My immune system is just not as good as it should be. I am a twin, this is common in twins. I have fought anemia for several years, additionally this a known side effect of the anemia. The anemia is a residual effect of extensive intestinal surgery. I use buffalo liver capsules to slowly build my hemoglobin-(from range-fed young buffalo). (I also have the option of eating the liver of various critters.) I like liver, just not once or twice daily! I am trying to cut down on the hormones added into the meats that are common. Most iron preparations do not have the intrinsic factor in them. The liver is the only food source I know of. There is only one prescribed medication, small enough I can swallow,(Foltrin) that doesn’t hurt my stomach…so this is an on-going battle to keep my blood count to a desired level.

OCCURANCE: and Initial Assessment: Last week, Tuesday afternoon, I found a cold- sore, fever blister, on the mucosa of my inner jaw. , I had been exposed to the flu-( this, I discovered later.) I don’t run to the doctor for minor things, the office is too busy and my pocketbook is not that deep! No need in exposing others to what I have if I can help it. (Tamiflu is a common anti-viral and was prescribed for a family member- it was to cost 80$ or more.) I was already taking L-Lysine for viral prevention and usually use everlasting tea, two times a week…for an immune boost, and intestinal benefits.

Actions taken: 1) I doubled the amount of L-Lysine- started taking 1000 mg 2 x a day,(5 days), then, back to 500 mg morning and night.
2) Then, I rubbed my gum, inner jaw and mucus membranes of my mouth with one drop,( fingertip application from bottle…I inverted bottle, with washed hands, on to a finger and applied amount left on finger..) of Peppermint oil 2 x day( x 3 days, 3) Then, waited an hour ….
4) took the first dose,( I had ever taken).. 2 gtts. (per dropper received in the bottle) of Oil of Oregano, in 2 ounces of water. 2 x day x 3 doses.
Observations:
In 24 hours… the blister had reduced to approx. 1/3 former size., and was no longer sore, with complete healing noted in 4 full days.
What I did right:
1)This is the fastest, I have ever had a cold sore heal…I believe the Oil of Oregano was the difference because I had used both other remedies with good results before, but was not as rapid. You will notice, I called 2 drops of Oil of Oregano in 2 Oz warm water a “dose”. I used it according to the label. This did work.
2) I had already had lab work done to assess dietary/Iron levels.
Should and Could have done:
1)I also had the strong taste of Oregano for quite a while after ingestion. I usually, just drink water but Kool-Aid after would have facilitated the removal of residual flavor. It could have been placed in a teaspoon of tomato sauce, this would have masked the residual flavor, at the very least.
2)There are many natural, quickly available substances that have anti-viral properties, among those are garlic and ginger.
3)Ginger tea (1/8 tsp. of ginger in hot water) with a tsp. honey and a squeeze of lemon would have been good.
I could have used this twice a day instead of the Essential Peppermint Oil. Its effectiveness is about the same.
4) Been more diligent to keep my blood count up to the desired level.. by seeking alternative and additional iron sources-beets, greens- with each ingestion of either the buffalo liver or the liver eaten and the Foltrin supplement, I can raise my iron levels faster.

I have since used 2 drops of oil of Oregano in a little (one Ounce)warm coffee, drank, for pressure in an ear, once at night, just before bed. Woke with no ear-ache or pressure. This stuff works, The taste, well, it could be worse.

An episode of Sudden Allergic Reaction:

A couple of years ago, my DH and I were traveling for a long-anticipated trip. We had planned for 16 days duration… Day one, smooth trip..no change in diet(we had packed and eaten from ice chest), medication, temperature, clothing, or detergents. When we stopped for the night, very late, and got settled into the motel room for a night’s rest.

We experienced anything but rest. Before we could get settled in bed- my DH began to break out in hives! A sudden itching, then he looked down and called my attention to it….A whelt on his upper thigh, quickly passing to a blister stage! I could see them pop up before my eyes- red splotches getting bigger and becoming blisters 2-3 inches long -within 2 minutes..

What caused it, did he get something on his skin? Intense itching, quickly increasing in area and whelts developing with each scratch. What to do? strange area…no contacts except a late desk in the motel….miles from anyone we know… We had lotion and Benadryl cream in reach and He began to apply it to the first areas.. ..(3 minutes from start.)…along with intense itching ..areas.. beginning over his thighs, belly, back lower …DH got in cool shower…to cool, and reduce…and flush.

First….I got out the /prn/ meds package for both of us…and quickly gave him 100mg..(.4 -25 mg capsules) of generic Benadryl.. As He turned on and adjusted the shower, I handed him the capsules and a small amount of coke. The acid in Cola helps medications in capsule form melt quicker to release medication… Warm liquid will work to do the same thing.( I had used this dose for a red wasp sting, when I was at a similar weight. Close to 200lbs.)
I also started recording signs and symptoms, and what we had given him, and the time and dose of everything that we did for comfort and the symptoms as they appeared….so I would have a record should he require emergency services, so it could be with him,( if I was in a separate vehicle, ie..behind an ambulance), In triage situations, it used to be the case that, Doctors at a remote scene would record medications, doses and times on a patients forehead.( I got to play the victim in a couple of emergency drills.)

• … 15 minutes pass, after Benadryl loading dose..(all time from here are from this dose) with more whelts spreading from the first one we noted on his left thigh to over his thighs, abdomen, both lower extremities with severe itching. The cool shower helps some with swelling and itching… the whelting begins to slow…but still progressing… While he chills in the shower, I get out all of our routine and “as needed” medications to see what options we had in our arsenal. Anything to give any effect over the next 20-30 minutes, the time the Benadryl’s full effectiveness could be realized.(When I take Benadryl, for a sting, I usually notice effects in 45 min to one hour)
• ..at 20 min…I give him a 12 hour and a 24 hour anti-histamine. ., then 25 min. me, watching, assessing, .he’s still itching, I encouraged him to let water cool and not scratch…,he noticed his airway seemed tight… he began to be scared,
• …, I handed him the albuterol inhaler. And he used two full puffs…still in the shower.
• .. then I got out the pocket knives, and a cigarette lighter which I keep in medical kit) (DH whittles with) and began to think about the things I had witnessed in the medical world…..and what I had that would work to get and maintain an airway until an ambulance could arrive. I wiped them, briskly, with alcohol and peroxide, each twice.., and placed them on the table ,on a clean napkin. and a clean, still wrapped straw… I got the phone number for the front desk. and placed the phone close.
• …@30 min…the albuterol has begun to kick in, breathing is beginning to ease and he is not so scared
• …the blisters stop growing. And begin to slowly become smaller.. he begins climbing out of the shower, chilling further. And I mix these three creams equal portions cortisone ,Benadryl, and vagicaine (20%benzocaine) cream , to apply the worst areas..to help the swelling, itching and allergic from a topical standpoint… (This also works well on severe ant bites)
• ….@ 35 min…all symptoms continues to decrease. It’s now 1;30 am.. and DH begins to relax…itching is reduced to a nuisance, breaths are without effort, wheeze or congestion. He is able to finish a large cola with ice.. then… He goes to sleep. I watch his whelps reduce and note them every 15 min for the next two hours. It’s now 3:30, I am still awake, tired from driving,
• … but unable to sleep. Now 4 am, blisters almost completely gone, I count his respirations and listen for audible wheezes or congestion. I lie close and listen to his heart beat even and strong…sometime after 4:30 sleep finds me, for a little while.

The things I had that might be used were…. 4-hour antihistamine-instructions said repeat possible q 4hours..(generic Benadryl). a 12-hour antihistamine and a 24-hour antihistamine. Benadryl cream, hand lotion, 1% cortisone cream, and vagicaine Generic) and an albuterol inhalation for emergency asthma attacks…alcohol, peroxide, a basic first aid kit with a few sterile bandages, a small roll of medical tape, antibiotic ointment, matches and a cigarette lighter… Pen, writing tablet. Had an emergency airway had to be cut in his trachea, suction would have been needed, a sterile shot syringe of 20 cc would have been nice, airway would have had to be held in place until secured..after the emergency care was completed on him, then it would have been my turn for care!

MEDICAL ASSESSMENT and HINDSIGHT thoughts…

When we returned home, It was time for his routine visit. to his PCP. We reported the episode, and I had my written notes from what I had observed and what actions we had taken. He was a bit surprised we had not required the ER, for this episode. He said that he has known of several people who did this, who were unable to find the cause of the allergic reaction. The usual treatment is to prevent another occurrence by use of low dose anti-histamines.

The things we did right:

• …. Immediate use of dose of anti-histamine.
• …. We got the swelling down, by using topical lotion, cool water
• ….and further reduced them by applying mixed cream to reduce inflammation, itching.
• ……Used his prescribed inhaler for steroidal effect…on the lungs.
• ….., forced fluids after edema started to subside….this flushed much of the anti-histamines
• …. I continued his anti-histamines for two days.
• ….We tried to isolate anything he had eaten, or experienced differently. No change in diet, laundry detergent or medications..so we could eliminate those sources. For allergens.

His regular PCP… thought I had done overkill on antihistamines- because I gave all three antihistamines…. a loading dose of 4-hour, a single 12 hour one, and a 24 hour one..we were more frightened of it not taking effect than any complications from too much.

When you realize your airway is rapidly closing, and the medicines have not begun to reverse that process…or the one you love is having this problem-overkill was temporary,…at worst blood filtering is done three times weekly for kidney shut down, airway closure is a permanent thing-can’t fix that later, you just have about 5 minutes until it is too late!
In hindsight,… I wish I had waited until the Benadryl had kicked in and he was ready to go to sleep, then I should have given the 12-hour one only. Or waited until three hours after initial dose then given the 12 hour time limited one…

Had I not given a longer lasting anti-histamine, he could have had an episode in the middle of his and my sleep time. We never did find out exactly what the allergic reaction was, He has had several others, but none as severe as this first one. We got him an Epi-pen, but it has expired….and we never used it. His MD gave him a prescription for another antihistamine because he had complications from Decadron, and the others that are over the counter.
I have at least 2 allergy medications with us at all times. and the inhaler….his prescription and extra Benadryl. He rarely has to take anything but his script.

He put him on a low dose of .(ALLEGRA, generic.60 mg daily)which he took daily for several months. After about 5 of these reactions, we decided it must be a delayed reaction to bug/tick/mosquito bites..so we watch them much closer now. We try to limit exposure to all insects At the first point of any bite, we watch it, and continue to watch it for several days until it is completely gone….sometimes it takes 2 weeks….If it starts to increase in red area,..(.if there is any doubt, I mark it with an ink pen, for comparison.) we give the anti-histamine that is prescribed.

Bottom Line: None of us wish to do an emergency Trach – especially on our mate.
The loading dose of Benadryl, and cola…were critical, The cool shower, lotion. And creams helped to calm the blisters. and the itching….and the albuterol inhaler which was prescribed for his asthma attack, gave him the steroid effect to keep an airway for those final minutes it took the Benadryl to be effective.

Caution: some people develop an allergy to their own prescribed inhalers. This happened to one of my nieces , and she almost died…she used her own inhaler! In a SHTF situation, she would not have survived.
Never use medications of another person…one never knows what allergies we may develop.
NOTE: Benadryl:

Our vet recommends generic Benadryl for a nervous or car sick dog @ the rate of one mg. to one lb., up to 25 lbs. This is what is given for snakebite to dogs. Also along with a large amount of bacon, or similar grease.

• Develop the protocols you will use…if a child steps on a nail..(.record when tetanus shots are given, and know how long until you need another..)..if there is an allergic reaction, a localized reaction versus a shock reaction like my honey had…a broken ankle or a badly sprained one…a broken leg, a broken wing..Know what you need, how you have to use supplies, what you must procure from surroundings..
• Use each injury/illness as an opportunity to learn from those you trust for the care of your loved ones. Write down what you learn as soon as you can for accuracy, repeat instructions for after care, back to one who gives them to verify you understand them.

May you have good knowledge when those you love, depend on you for assistance. And remember that this is not to be taken as medical advice only my opinion if you have medical questions on health issues please seek medical help at your nearest medical clinic.

by Denise H

Consider “sleep” …What is sleep? What good is it? Why is it important? How can I help myself to get adequate amounts? Am I doing the things for me to get the restorative rest I require? Are there relatively safe things I can do, to assist when I have a wakeful night? What am I doing to sabotage healthy sleep habits?

These are the things I have been struggling with for some time. I had many things that break the rule of good restorative sleep. Some of those things were beyond my control. Since my responsibilities have changed, I no longer have an excuse for sitting up late, drinking coffee late at night, and remaining awake until zero-dark thirty! Now is the time, for me to make changes to reduce the stress, and restore my health. This is a journey, and mine is not complete, but I am making headway and you can as well.

I found have found several tips that have begun to help me. Evaluate your life and see if they could help you.

In general, I found if a sleep issue is still bothering you, after one month, you should see a Dr./ PCP. It could be a symptom (of an illness) OR a side effect of a medication. An occasional night of “late wakefulness” is not something to stress over, but adds to your overall stress and health issue flares.

Proper sleep is necessary for our health and safety, and for the sanity of those who care for us.

There are many things that can interfere with restful sleep…including the medical issues of restless leg syndrome and sleep apnea. If you believe you have one of these things, go get it treated to start things off.. and apply these tips to help set you up for sleep success.

Tips: In no particular order……General… with specific notes.

1. MAKE SLEEP A PRIORITY. How?

• Set a specific time for sleep and wakefulness.
• Go to a quiet place for meditation, and/or quiet reading with reduced light stimulation. Turn the lit clock dial away, turn off/ block the light from all electronics. Reduce electronics at least one hour before bedtime. The light at night prevents the body’s natural release/production of Melatonin that regulates sleep cycles.
• Avoid all stressful things just before sleep.
• When you awake, get out in the bright light as soon as possible. The bright light stimulates the melatonin production which regulates sleep cycles.
• Get a quality mattress and pillow. Put good covers on the mattress, box springs, and pillow to reduce allergens.
• Limit bed sharing to your spouse…not children or fur children.

2. CONTROL DIET. What? How? When?

• Limit caffeine, allow at least 6 hours before bedtime…
• Reduce sugars and chocolate during this time, too
• Stop most liquid intake at least three hours before bed…if it goes in, it will come out even if it is in the middle of your sleep time.
• Generally, Night meal should be lightest, with fewer spices, for ease of digestion.
• Reduce alcohol use. Even tho you may be initially sleepy after ingestion, it can disturb your ability to remain asleep.
• Seek natural foods or fluids to enhance your sleep cycle.

3. UN-WIND … after your routine day.

• Take time for meditation/ evaluation.. soon after you get home, then put your work away…
• Do some kind of exercise, change it up!
• Enjoy your companions, whether 2 or four-footed
• Avoid afternoon naps, in any case, limit to 20 min max.

4. SET A SOOTHING BEDTIME routine…It could include…

• Reading time
• a favorite calming tea with a light snack
• Cuddle (or more,) time with your sweetie
• Special night-time routine with your child
• A calming bath
• Reduce outside noises. This can be done by turning off a dripping faucet or wearing earplugs.
• Use white noise, if sleep still an issue… a wind machine, low calming music …whatever you find calming

NOTE: Of course, bedtime medications and regular nutrition for management of medical conditions are exempted from this rule. Some persons must eat at night to maintain blood sugar levels, or to maintain hydration in the case of extremely small capacities. If you are in trouble see your DR. These are general guidelines, garnered through observation and assimilation of varied materials.

POSSIBLE SLEEP SOLUTIONS… Common remedies for the occasional night of late wakefulness.

List… is in no particular order, some with a rationale…

A. FOODS

1. Certain foods…that boost tryptophan/ one of sleep hormones… like turkey.
2. Foods high in carbs, like whole grain crackers…
3. Foods high in B6… wheat grain, sunflower seeds, Bananas
4. Foods high in Magnesium and calcium
5. Herbal teas: There are some commercially prepared…Two of those are called Sleepytime and Sleepytime extra. common ingredients are chamomile, passion-flower and/or Valerian.

These are all available as separate herbs, but use them with caution. …IF you are unsure of your response to them.. ex…Valerian works well for some people with no adverse effects, but I have a poor tolerance to it…it produces sleep very well, for too long with me!! The amount in the Sleepytime extra is minimal because I do well with it.

If you are in doubt, Here is MY solution, brew it for a shorter time, (3-5 min.) in a whole cup of water. Drink half, for the first serving..if still awake after an hour, drink the rest..

B.NATURAL SUPPLEMENTS

1. These include but are not limited to Valerian, chamomile, passion-flower, holy basil, L-Theanine, 5 HTP. Chamomile tea is also very soothing to the intestines, so is a good choice, when I just feel yucky.
2. A warm bath with Epsom salts could have a profound effect as it is high in magnesium. Magnesium and Calcium supplements assist in all kinds of muscle issues that often make us, just uncomfortable enough, to not be able to go over into dreamland.
3. Vitamin supplements with vitamin D3, B- supplements and specifically Niacin.. these should be taken routinely during the morning, especially the Vitamin B, as a dose can provide an energy boost. Gastric acids destroy much of the dietary B vitamins, so sublingual are the preferred method.
4. There are OTC herbals and sleep supplements to boost your sleep routine into a set pattern…they are many and varied…if you do not get satisfaction from one, there are many… Do your due diligence.

C. AROMATHERAPY Aromatherapy is very simple and inexpensive. It is practiced by placing a soothing fragrance on a cotton ball, sniffing it a couple of times and laying it near your pillow. Some common products used for this are Lavender, Clary sage and Roman Chamomile oil.

D. MEDICATIONS There are OTC meds for the occasional night, if nothing else has worked Pharma has given us anti-histamine and they do make most people sleepy, Benadryl is in most of the OTC sleep preparations. When these are not effective it is time to see a Medical professional… to check for underlying conditions and medication side effects. It could take some time and testing many products to find one that you tolerate. Do not despair, there is something that can help you to find a night of peaceful rest.

E. OTHERS. There are several other things that can be done for sleeplessness. Many of these I have explored briefly. I will mention them briefly, with and without comments.

Meditation… Calm thoughts, dwelling on meditative readings such as the Word of God..can take you away from the cares of the world and direct attention to things most important in life. This would include Prayer.

Hypnosis can be done alone, with training… I used this for childbirth with success. It can be applied to whatever area of your life you choose. I was trained, for that purpose by a licensed psychologist. Had not considered putting that to use for this until studying this subject.

Light Therapy… Light in the morning, when too low, affects sleep hormones that are released at night. Lack of proper light in early evening can have a similar result. A sleep log and weather/light log can be kept to help a healthcare professional work you through needs. There are broad-spectrum light bulbs that help some people through seasonal disorders. Those same bulbs are not expensive and could help here too if appropriate.

Acupuncture… I have not and AM not exploring needles in any form, but it has a history of working for some people and for some things…I just am not desperate enough!

Traditional Indian and Chinese Medicine practices, I know nothing about these, but they care for large populations of people with basic herbs and compounds and have for many centuries, so I am not knocking them.

Common sense notes, and thoughts…

• I try to limit my use of even herbals to no more than two nights a week. The rest of the time I use the other methods to limit my sleep disruptions.
• Try to go to bed with a clear mind, this is one of the benefits of doing what you can where you are and leaving the rest to a loving Creator.
• Most common sleep issues can be addressed without medications. In general, they can create a bigger monster and produce their own side effects
• If you are having sleep issues… frequently.. a health check is in order to determine any underlying issues and treat them.

Note: Nothing in this article should be perceived or taken as “medical advice”, this information is presented here for informational purposes only. If you have any reacquiring sleep issues please consult a certified medical professional for treatment.

Please share your tips for getting a good nights sleep in the comments section below this article… thank you.