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Note: this is not medical advice and should not replace a discussion with your own treating physician. This document was created after compiling helpful over the counter and home remedies from patients and colleagues.
Winter is a beautiful time of the year, but it also brings along various illnesses. With the constant change in temperature and dry air, it's easy to catch a cold or flu. However, being sick doesn't have to be miserable. Here are some tips to help you through your winter sickness.
First off, make sure you are getting enough rest. Your body needs time to fight off the illness, so getting plenty of sleep is essential. Drinking lots of fluids is also crucial to staying hydrated. Warm liquids such as tea or soup can help soothe your throat and loosen congestion.
Second, take over-the-counter medication to relieve your symptoms. Decongestants can help relieve nasal congestion, and pain relievers such as acetaminophen or ibuprofen can help reduce fever and body aches. However, be sure to read the instructions carefully and consult with a doctor if you have any doubts.
Lastly, try to avoid spreading your illness to others. Cover your mouth and nose when you cough or sneeze, and wash your hands frequently with soap and water. Stay home if you're feeling unwell to prevent spreading the illness to others, and mask up if you need to leave the house. Reminder that we are fortunate enough to have vaccinations against flu, COVID and RSV which cause significant respiratory illness.
In conclusion, being sick during the winter can be tough, but with plenty of rest, hydration, and medication, you can make it through. I’ve gathered up some of the most common remedies used by myself, my patients, and my followers on social media and shared them below. Remember to take care of yourself and stay warm during the chilly winter weather.
STRAIGHT OFF THE SHELF
Note: if you take other medications, it’s important to talk with your physician or pharmacist about how these over the counter meds may interact with your prescribed meds
Cough
Vicks Vapo Rub on the chest and bottoms of feet
Coricidin (good for those with cough and high blood pressure)
Delsym Cough Medicine: dextromethorphan containing cough meds help with cough suppression, for dry coughs
Zarbees for kids: these come in a daytime and nighttime forms to help with sleep (chamomile)
Mucinex: guaifenesin containing meds help to loosen up mucus in your though to help you cough it up, for wet coughs
Sudafed: pseudoephedrine is a decongestant and can make you pretty wired/awake. caution if you have high blood pressure
Dimetapp for kiddos 6 and older Congestion/sore throat Afrin nasal spray: temporary congestion relief
Flonase nasal spray: great for post nasal drip that causes sore throat Saline nasal rinses
General cold/flu symptoms Dayquil/Nyquil: remember, these contain acetaminophen aka Tylenol. so don’t mix with additional tylenol unless instructed by your physician
Know your meds! acetaminophen is also known as Tylenol; ibuprofen is also known as Motrin and is the same class of medications as naproxen aka Aleve
HOME/HERBAL REMEDIES
Note: if you take other medications, it’s important to talk with your physician or pharmacist about how these remedies may interact with your prescribed meds
Nin Jiom Pei Pa Koa-Chinese herbal throat and cough syrup
Green tea
Ginger tea
Boom boom inhaler stick
Lemon, honey, and chamomile tea
Sleep Epsom salts baths
Oscillococcinum
Black elderberry syrup
Raw garlic with honey
Mullein tincture Electrolyte rich drinks like liquid IV, LMNT, pedialyte-- monitor sugar content
Fermented foods
Reishi
Ashwaghanda
Foods high in vitamin C (citrus!)
SOOTHING TEA RECIPE
In a saucepan, bring the following to a boil, then remove from heat and enjoy:
8 ox water
1 T apple cider vinegar
1 T honey
1 cinnamon stick
1 clove of peeled and smashed garlic
small piece of peeled ginger
TIPS & TRICKS FROM A PCP
after a viral infection, cough can last 4-6 weeks in some cases. if you have fever with the cough or it’s getting worse, talk with your doctor as it could indicate a bacterial infection
never underestimate the power of sleep and resting your body
a fever is technically a temperature over 100.4 degrees F
the symptoms of COVID, flu, and RSV overlap significantly. getting tested for these infections may be helpful in determining if you need further intervention
your gut health is key to your immune system. you may not be able to fully prevent getting sick, but a healthy mind and body will help you with resilience and recovery. focusing on fiber, mindfulness, sleep and regular exercise can help your gut stay strong!
most viral infections last about 5-7 days. but if you are experiencing shortness of breath, chest pain, high fevers, difficulty swallowing, dizziness, or wheezing, contact your physician immediately
ask your doctor for their recommendation on checking your child’s temperature. they may want you to use a rectal thermometer depending on age
Aging should be about enjoying the comfort of homenot worrying about whether its still safe to live there. At TruBlue, we believe every senior deserves to feel confident, supported, and secure in the home they love. Thats why we provide professional home safety modifications and ongoing home maintenance, tailored specifically for older adults who want to age in place with dignity.Aging in Place Is the GoalBut Safety Comes First75% of adults aged 50 and older want to remain in their current homes as they age, according to a 2024 AARP study.But most homes werent designed to support long-term independence. Even small updates like adding grab bars, improving lighting, or adjusting door thresholds can dramatically reduce fall risk and make daily activities easier.Thats where TruBlue comes in.What Senior Home Modifications Can IncludeEvery home is different. Our team takes time to assess each space and recommend modifications that truly make a difference. Some of the most impactful changes we offer include:Grab bars and safety rails in bathrooms and stairwaysZero-threshold entries and widened doorways for walkers or wheelchairsNon-slip flooring to reduce fall risksImproved lighting in dim or high-traffic areasSmart door handles and lever fixtures for easier useThese adjustments dont just improve safetythey empower seniors to live with more ease, comfort, and confidence.Trusted, Compassionate TechniciansTruBlue technicians are trained, background-checked, and many are certified through Age Safe America, so you can feel confident youre working with professionals who genuinely care. We treat every project like its for our own familybecause thats the TruBlue way.Were not just handymen. Were your Home Ally here to make sure every senior feels secure, supported, and seen.Ongoing Support with the Maintenance PlanModifying a home for safety is just the start. Ongoing upkeep can be just as important for long-term peace of mind. Our Maintenance Plan offers:Quarterly home checkupsProactive seasonal maintenanceA trusted technician you can count onPriority scheduling when issues ariseIts a simple, stress-free way to ensure a home remains safe and well-maintained, without burdening family members.Start a Conversation TodayWhether youre helping a parent stay independent or planning for your own future, TruBlue is here to help. We make it easier to age in place, safely and confidently with services you can trust and people who truly care.Lets create a safer home together.
Suppose youre an early retiree living on a fixed income. In that case, 2026 brings confirmed changes you need to understandespecially around staying under the 400% Federal Poverty Level (FPL) to maintain ACA premium subsidies.The Two Key Updates:Enhanced ACA tax credits will expire after 2025.Congress has now passed legislation letting the expanded premium tax credits (originating in the American Rescue Plan and extended by the Inflation Reduction Act) lapse beginning in 2026.The subsidy cliff returns in 2026. With enhanced credits eliminated, the traditional cutoff at 400% FPL is reinstated, and crossing that threshold could result in the loss of all subsidy eligibility, leading to significant premium increases. What Early Retirees Should Know On-Exchange (Marketplace) Plans:Subsidy eligibility will once again be limited to households at or below 400% FPL. Exceeding that income level in 2026 could mean losing all premium assistance and facing significantly higher costs.Off-Exchange Plans:These are direct-to-carrier, full-price planswith no subsidies or Marketplace involvement. Silver options might offer better pricing directly through the carrier than on the Marketplace.Consider Smart Income Planning:To retain subsidies, many early retirees are working with both their broker and financial advisor to manage how income is recognized throughout the yearsuch as timing withdrawals or shifting income sourcesto remain under the 400% FPL threshold.This is not financial advicejust a reminder to consult trusted professionals. Aligning your retirement income strategy with your healthcare needs can help maintain premium support until you become eligible for Medicare.Why It Matters:Exceeding 400% FPL in 2026 could result in hundreds of dollars more per month in premiums.With no Medicare yet, coverage costs could remain high for years.Thoughtful income planning now can preserve subsidies during your critical early retirement years.Final Thoughts:As an early retiree, planning is essential. Your health coverage and income are deeply interconnected, primarily through 2026 and beyond.To navigate these changes successfully:-Consult both your financial advisor and your health insurance broker-Monitor your FPL percentage annually.-Strategize income timing and coverage decisions together. If youd like to explore your optionsor are curious how this applies to your householdplease feel free to reach out to us at Baker Consulting Services at 724-594-7648.
If you or a loved one needs more hands-on care, living assistance can help put your mind at ease. Living assistance is flexible, personalized, and fosters a safe home environment while maintaining a sense of independence and privacy. It can give you or your loved one the freedom to make everyday choices and receive a helping hand whenever needed.At St. Barnabas, we understand that the transition from full to partial independence isnt easy and how important it is to ensure your needs and preferences are both addressed. Here are a few ways living assistance is provided without intruding.Receiving Help As NeededEncouraging independence is one way to foster non-intrusive assistance. At a senior living assistance campus, the staff is always available to lend a hand without eliminating decision-making. You or your loved one can retain a sense of autonomy by participating in the daily tasks and chores and receiving help on an as-needed basis. Intervention comes in varying degrees, depending on individual ability. A personalized care plan may include: Incontinence support Wheelchair assistance Medication management Help with grooming, dressing, and bathing Wound, ostomy, or catheter care Care staff is attentive and sensitive to your needs, and they can offer a little help throughout the day or when needed. By participating in daily activities, you or your loved one can plan your day based on your personal preferences.Collaborative SchedulingAs an alternative to making a pre-set schedule and asking the resident to stick to it, working together to create a personal care plan that suits everyone can be beneficial. When it comes to weekly meals, exercise routines, and social activities, residents have the freedom to choose. Maybe they enjoy hearty, home-cooked meals, or perhaps they like to do stretching exercises versus walks. Wherever passions lie, the staff can incorporate those into the regular daily routine to help encourage healthy living and socialization in ways that suit personal preferences.Collaborating with staff can also ensure that activities are both enjoyable and safe. When a resident cant do an activity they love, the team can work with them to find ways to feel that same sense of joy without putting them in danger.Respecting Boundaries and Private SpacesSpending time alone gives us a chance to relax, decompress, and gather our thoughts. In a living assistance care center, its imperative that residents still have some time for themselves. Caregivers respect boundaries and private spaces. Before entering a room, they knock on the door and wait for the resident to respond. Designating a private area for residents to turn to when they feel overwhelmed also aids in creating independence and ultimately gives them a space to de-stress and unwind.Places like the bathroom or shower are understandably uncomfortable areas for intrusion, so caregivers are sure to give residents the space they need to complete these tasks in private. The staff still makes sure the resident is safe by remaining nearby and listening for signs that something may be wrong. Learn More about Living Assistance at St. Barnabas Serving the Greater Pittsburgh, Pennsylvania area, including Allegheny, Beaver, and Butler counties, St. Barnabas is here to give you the support you need. With a dedication to providing comfortable and compassionate living assistance services, you can count on us for all of your care requirements. To learn more about our senior living assistance program, contact us today.
Healthcare, Without The HassleFor many patients, traditional healthcare solutions leave gaps in the way their health is addressed. Instead of preventing injury and illness before they become a source of struggle, patients are treated reactively, only after theyre sick and their lives have been affected for the worse.At Direct Care Physicians of Pittsburgh, were proud to do things differently. Our Member Practices follow the Direct Primary Care (DPC) approach, allowing us to spend all the time and energy necessary to educate patients on their bodies, be there when they need us, and help them to make decisions about the health in which they feel comfortable and confident. Most importantly, we practice preventative care, focusing on testing and lifestyle guidance to help patients be as healthy as possible before they get sick.Direct Care Physicians of Pittsburgh is committed to challenging the status quo of healthcare and providing a better experience for all patients. If youre ready to take charge of your health and receive the hands-on, one-on-one care you deserve, schedule your first consultation with the DCPP team today.Dr. Rebecca Byard is a family medicine doctor at Direct Care Physicians of Pittsburgh's Mount Lebanon location. She provides personalized healthcare that puts patients first. Her office hours are flexible and she provides supprt by phone, texting, email access, and home visits. From physicals to wellness visits to chronic illness management, our services can address a wide range of standard preventive and primary care needs.Dr. Byard was born and raised in Pittsburgh, she graduated from Upper St. Clair High school in 1995, afterwards attending college and graduating from Chatham University with her biochemistry degree. She did not take the traditional path into medicine; she worked for 8 years at a biotech company before deciding to change careers. She headed off to medical school as a single parent of a 4 year old son, and graduated with her M.D. in 2011. She attended the family medicine residency at The Washington hospital until 2014 at which time she stayed on as faculty. What is Direct Primary Care?Direct Primary Care, or DPC, is a model of healthcare that puts patients first by getting rid of the red tape that constrains traditional practices. How? It's simple: we don't accept insurance, and believe it or not this actually saves you money in the long run.You won't have to pay a co-pay for office visits or routine physicals. Also, you'll be able to avoid many visits by sending your questions directly to your doctor via email and text something you won't get from a traditional practice. Youll also benefit from negotiated deals for prescription medications, blood tests, X-rays, and MRI/CT scans. More importantly, since you are getting all this amazing care, you can cut way back on your insurance premiums. Most DPC patients couple a DPC Membership with a high-deductible, low-premium insurance plan so they're covered in the case of a major health issue. But you can leave the rest of your healthcare to Direct Care Physicians of Pittsburgh.Benefits of Membership:COMPREHENSIVE CAREOur team offers high-quality care to kids, adults, and geriatric patients. This includes, but is not limited to, chronic disease management (diabetes, high blood pressure, etc), women's health, mental health, urgent care, sports medicine, weight management, lifestyle counseling, sports physicals, and annual physicals.OFFICE VISITS WHEN YOU WANT THEM, WITH NO COPAYNeed a visit? The physicians at DCPP can usually get you a same-day or next-day appointment, all included in your membership. EXTENDED TIME, CONTINUITY OF CARE, AND COMPREHENSIVE EVALUATIONS WITH YOUR DOCTORAppointments are typically 30 minutes, but can go as long as 90 -- whatever it takes to get you taken care of. And you aren't charged a copay for each time you need a return visit. Good healthcare takes time and continuity.MINOR LABS AND PROCEDURESFor example, minor suturing, cryotherapy, and skin biopsy are all included in your membership fee. If there is an extra charge for a service, you will know exactly what it is before proceeding. There are special labs and procedures that may require an additional fee. COORDINATION WITH SPECIALISTSIf you require a consultant for specialty medical care, our team will work closely with that specialist.GREATLY DISCOUNTED MEDICATIONSMany medications can be dispensed in-house, so DCPP offers medications to you at wholesale prices. For nearly all medications, the price offered wholesale is cheaper than your copay at a pharmacy. If you take medications for chronic conditions, the savings on medication might be greater than your entire membership fee.GREATLY DISCOUNTED LAB WORK AND RADIOLOGYDCPP has negotiated with national labs and local imaging centers, allowing us to get your tests done at affordable rates.INTENSIVE LIFESTYLE COUNSELINGIt's no secret that our health habits play a huge role in the development of chronic disease. Did you ever wish your doctor had time to give you more lifestyle advice than "eat healthier and exercise? The members at DCPP do have the time, and above that, they have the expertise. You will be able to have as many appointments for as long as you need to address how your lifestyle plays into your health, and how you can get it back on track with specific lifestyle prescriptions. If you aren't a member, DCPP offers these services for a low consultation fee.Reach out to Dr. Byard to learn more at 724-288-6964.