Doctor shares the essential items you need in your first aid kit

There’s nothing more embarrassing or humbling than walking into a long-awaited doctor’s appointment, just to be told that the cure to your illness could’ve easily been solved at home. That a simple over-the-counter medicine or chat with your local pharmacist may have sorted your issues out effortlessly, but we didn’t realise and spent time and money waiting on a doctor’s consultation that we never truly needed. It’s all too common, as our health literacy is just as low as our health is.

• How your iPhone can improve your health
• The danger signs on your tongue you should never ignore

What is health literacy?

Health literacy refers to our awareness of our body’s healthy state and how to look after ourselves. That can cover medication, nutrition, exercise, sleep patterns, hydration – everything that we should be covering to make sure that our bodies are in their best state. There are three types of health literacy: functional (being able to understand medical information and instructions), interactive (confidently chatting with medical professionals to make decisions about our health), and critical (recognising how our social and environmental circumstances impact ourselves).

In the UK alone, four in ten adults struggle to understand public health information, with 7.1 million adults holding a reading comprehension level of a nine-year-old. In the US, 54% of adults have a reading comprehension level lower than an eleven-year-old, with 21% of US adults recognised as illiterate. In Australia, 40% of people have a literacy level lower than is needed to get by in everyday life.

That means our literacy levels are hurting us in different parts of our lives – particularly in our health and fitness. The World Health Organisation has urged the importance of improving our health literacy; that could be understanding what medical terms like ‘respiratory’ or ‘cardiology’ mean to make us feel less intimidated in chats with doctors, recognising what self-care looks like through regular exercise and healthy meals, or even recognising how to use our prescribed medications or equipment like EpiPens or inhalers correctly.

If you find it hard to understand medical information online, you’re not alone. In fact, medical misinformation is impacting our health more than we may realise. Dr Deborah Lee from the Dr Fox Online Pharmacy explains:

‘Medical misinformation is everwhere. A 2022 WHO review concluded that misinformation on the internet is causing mental, social, political and economic distress. Many people believe the medical information they find on social media, and this leads to fear, panic, and reduces their access to healthcare.

‘It’s very important that we take ownership of our own health, and try hard to make the best use of the NHS services available to us. This helps us stay well, and if we are ill, it means we can choose the best options for a prompt diagnosis and treatment. Everyone needs to be responsible for their own health. But it’s not so easy to do this as it sounds! Health literacy in the UK is generally poor.

‘According to NHS England, 43% of UK adults fail to understand written health information. This has so many negative repercussions, with many people failing to attend screening appointments, missing out on vaccinations, not complying with medication or treatment programmes and often relying on emergency healthcare instead. Not only does this take a huge emotional and physical toll, but it costs the NHS between £2.95bn and £4.92bn every year.’

Health literacy impacts all parts of lifestyle, as Dr Deborah continues: ‘This also applies to numeracy, where around half the population are at level 3, which is the level achieved by a child aged 9-11. This means they can understand a 12-hour digital clock, but not a 24-hour digital clock, for example. This means many patients have difficulty making and keeping an appointment, understanding a diagnosis, being able to take medication as directed, reading an information leaflet, finishing a course of treatment or attending for a follow-up.

‘Improving health literacy means going to the grassroots and making sure adults can explain their problem, understand what is being said to them, ask questions so they can assess and weigh up their healthcare choices, and make active decisions. This is vitally important, especially in the face of the internet, which is full of fake information.’

How to spot fake facts

Dr Deborah has debunked some of the common pitfalls we might make when searching for health advice online. Her top tips include:

• Trust credible sources – ‘Only take note of publications from respected sources. Any medical article you read should include identifiable references, either within the text or listed at the end. Look for papers from well-known journals such as The British Medical Journal (BMJ), The Lancet, and The Royal Medical Colleges. Results from systematic reviews and meta-analyses are far more likely to be believable than one-off observational studies.’
• Question shocking statistics – ‘There is a difference between relative and absolute risk. For example, let’s say (fictitiously) that the absolute risk (background risk) of developing cancer in a smoker is 4 in 100. If a study showed that eating tomato sauce increased the relative risk of cancer by 50%, this means 50% of 4, so if you do the maths, this means the absolute risk of developing cancer in a smoker who eats tomato sauce is now 6 in 100 – only 2 extra cancer cases. 

‘However, journalists, who want to sell newspapers, sensationally report that tomato sauce increases the risk of lung cancer by 50%! They fail to tell you this only represents a very small increase in the number of people with lung cancer. But when the headline appears, tomato sauce sales fall through the floor!’

• Look for human testing – ‘Much scientific research is done on animals. Animals are not the same as humans. Check if studies were done on humans. Although animal studies are useful, they do not prove safety or effectiveness in humans.’

Poor literacy impacts our health literacy and worsens poverty

When we don’t understand health information, our physical health is worse, we’re more likely to make hospital appointments we don’t need, we don’t attend essential vaccination appointments, and our overall life expectancy is reduced. It’s exactly why taking your health into your own hands can be life-changing, and that starts at home.

Your essential first aid kit

Having a fully stocked medical cabinet of essential equipment and medicine can mean you’re taking charge of your physical wellbeing and looking after your long-term wellness. That’s not to say that you should be avoiding your health appointments or screenings, but understanding how medicine and pharmacy services can be your first point of contact can help you to avoid the unnecessary hospital waiting room queues and get you the help you need quickly and efficiently.

These items can help you to recover from self-treatable medical concerns, but if you’re ever unsure, consult a medical professional like a GP or a pharmacist. If your symptoms are severe, for example, if you’re having trouble staying awake or breathing, contact the emergency services:

• United Kingdom – 999 is the emergency dial number, with 111 available to offer you non-urgent advice and support.
• United States & Canada – 911
• Australia – 000 is the emergency services number, with 112 available for mobile phones.

Gathered’s collated some of the key medicines and equipment that medical advisors recommend you keep stocked at home, but make sure that any prescription, medication or piece of equipment you use that you read the instructions first. Every medication is different, so the frequency or volume you can consume of a medication may change between pharmacies or chemists – we don’t want you adding to your illness by trying to solve it in the first place! If you’re ever unsure, check your concerns with a pharmacist.

Medicine

Painkillers

They’re the essential backbone for any medical cabinet, first aid kit, or handbag – but do you know what to keep stock of? The essential painkillers to help tackle any pain or discomfort are paracetamol, ibuprofen and aspirin. Be careful when consuming though, as every provider may vary the strength or frequency you can have a dose, so always be sure to check the package.

Dr Deborah recommends ‘Paracetamol and NSAIDs such as aspirin or ibuprofen, which can help with headache, general aches and pains and help lower a fever. Calpol (liquid paracetamol) is recommended for babies and children. 

‘Never give aspirin to babies or children under the age of 16. If you think someone is having a heart attack, you should give them 300 mg of soluble aspirin to chew on while waiting for the ambulance.’

Antihistamine

Allergies can cause many irritating side effects that can make it feel like the clock is slowing down and that you’re stuck in discomfort. If you experience ailments like hay fever, then you’re no stranger to watering eyes and sniffles, even in the height of summer. Antihistamines reduce the irritancy you may feel from hay fever and insect bites to stop you feeling itchy if you’re experiencing a rash or even a nettle sting.

When stocking up, Dr Deborah recommends: ‘Antihistamines such as diphenhydramine (Benadryl) or loratadine (Clarityn) for hay fever, hives, or local allergic reactions such as insect bites or stings.’

Be cautious about what types of antihistamines you consume, as superintendent pharmacist Ana Carolina Goncalves at Pharmica Online Pharmacy, warns: ‘Non-drowsy options are suitable for daytime use, while traditional antihistamines can be helpful in the evening if your symptoms disrupt your sleep. Keeping antihistamines in your first aid kit ensures you can ease the symptoms and manage mild reactions.’

Indigestion treatment

Eating something that doesn’t agree with you can leave you feeling exhausted as you battle a stomach ache and cramps throughout the day. Antacids will relieve this pain and may help ease the symptoms of heartburn, too.

If heartburn is something that you often experience, or you have concerns with your blood pressure, then having a blood pressure monitor to use at home can also be a great tool to use. Having a monitor to hand can help you to track your blood pressure and raise concerns with your doctor if you notice any changes.

Dr Deborah shares: ‘Being able to measure your blood pressure at home has many advantages. Often, the blood pressure reading is artificially raised when measured at the doctor’s surgery. This is called white coat hypertension. Being able to take your blood pressure at different times of day and record it to show your GP is beneficial all around. Also, if you are acutely unwell, your blood pressure is a vital sign of your medical condition. 

‘Normal BP is between 90/60 mmHg  to 120/80 mmHg. High blood pressure occurs if the reading is 140/90 mmHg or above. However, blood pressure does normally increase with age. Advice is available on which blood pressure monitor to purchase from the British Heart Foundation.’

Anti-diarrhoea treatment

If that stomach ache is a little bit more severe, or you’re undergoing a virus or food poisoning, anti-diarrhoea medicine can be the crutch holding you together when you can’t leave the house to get any prescriptions.

It might also be worth storing some rehydration tablets or solutions in your cabinet, as this will help to reduce the symptoms of severe dehydration that you’ll be feeling. They’re also great to have on hand if you’re dehydrated from a hangover or sunstroke. 

‘Diarrhoea treatments, such as loperamide, can help relieve diarrhoea symptoms by slowing down the activity in the bowel’, explains Ana. ‘This increases the amount of time it takes for food to pass through the digestive system and allows the body to draw more water from the intestines, resulting in firmer stools and less frequent bowel movements. If you are experiencing diarrhoea, it is important to increase fluid and salt intake to prevent dehydration and help with recovery. You should consult your GP if symptoms persist for more than 48 hours, worsen or are accompanied by concerning signs such as fever or blood in the stool.’

Prescribed medicine

If you have asthma, diabetes, or a severe allergy, you’ll understand that having that prescribed medicine from your doctor to hand can be anxiety-reducing at the least and lifesaving in the worst of situations. Any medication that your doctor has prescribed you for routine use can be integral for looking after your health in an emergency situation. If you use items like inhalers, peak flow meters, EpiPens or insulin, having spares in your cupboard is incredibly important.

Make sure that you have all the prescribed equipment that can help you, too, as Dr Deborah continues ‘Anyone with asthma or COPD may be advised to have a home nebuliser. This is a machine which converts liquid medication into a fine mist. The user wears a face mask and inhales the aerosol directly into the lungs.’

Decongestants

A decongestant will help you breathe clearly if you have a cough or cold or are showing flu-like symptoms. It’s why in winter your immune system may feel lower, and you have less energy, making that headache or sniffle feel even harder to fight off. Cold and flu medicine is an essential for the cabinet, and items like Vicks VapoRub, throat lozenges or cough sweets can also help to ease symptoms to help you get through the day.

‘Cold and flu medications are available in various forms, such as cough syrups, nasal sprays, oral capsules and dissolvable powders,’ Ana explains. ‘They provide targeted relief for common cold and flu symptoms, including nasal congestion, fever, body aches and cough. Although they do not cure viral infections, they can provide symptomatic relief that supports rest and promotes recovery. Keeping a range of these medications in your first aid kit allows you to tailor your treatment according to the specific symptoms you are experiencing.’

Equipment

Tweezers

Nobody wants a nasty splinter, and a pair of tweezers can be key in helping you in life’s most prickly, painful, and unexpected moments. Keep one pair in the bathroom to neaten your eyebrows, and another sterile pair in the medical cabinet that you know you can grab if you need them. 

It’s something that Ana recommends: ‘Tweezers are an effective tool for safely and precisely removing foreign objects from the skin, such as splinters or small debris. This can help prevent further irritation, inflammation or infection and aid the healing process.’

Plasters and bandages

Cuts and sprains are painful but inevitable in life. Having something to literally keep you together can help your body to heal as quickly as possible. ‘Keeping a selection of assorted plasters helps you cover small cuts, grazes or blisters to protect the wound from infection and further irritation,’ shares Ana.  

‘Plasters are available in different materials, shapes and sizes to suit a range of situations, including waterproof options and those designed for sensitive skin. It is important to clean the wound thoroughly before applying a plaster and to replace it daily, or sooner if it becomes wet or dirty, to aid the healing process.’

Bandages add that further step of protection for larger cuts and sprains that need treatment, as Ana adds: ‘Bandages are available in various forms, such as crepe, triangular and support bandages, each serving a different purpose in basic first aid.

‘They are essential for dressing larger wounds, supporting sprains and applying pressure to help reduce swelling. Elasticated bandages can also provide gentle compression and improve joint stability in minor strains, making them particularly useful for managing soft tissue injuries at home.’

Thermometer

Thermometers are a handy tool to check your temperature and understand the difference between a hot spell and call into work knowing you’ve caught a nasty bug.

Dr Deborah explains ‘A digital contact thermometer is a good option. This should be placed under the tongue, but can also be placed under the armpit or in the rectum. Normal temperature is 35.7 °C and 37.3 °C. A high temperature is 38 °C or above. If you have a high temperature, you should contact your GP for an urgent appointment or phone 111.’

Antiseptic wipes

Before anything heals, it has to be sanitised, so a wound doesn’t become infected. Sounds simple, right? Antiseptic wipes can help to clean minor external wounds, like nasty grazes and scrapes that need to be cleaned safely before you can put a bandage on them.

Sterile strips can also help to keep a wound positioned in the correct way to encourage healing, rather than continually reopening to cause you even more discomfort and prolong your pain. Antiseptic cream can also help after you clean a wound to ease irritation and make your skin feel calmed to any painful burns or rashes.

‘Antiseptic products help cleanse and protect minor cuts, scrapes and insect bites by reducing the risk of infection, shares Ana. ‘Some formulations also provide mild pain relief or anti-itch effects, which makes them particularly useful for managing a wide range of minor skin injuries. Keeping an antiseptic cream or spray in your first aid kit ensures you can treat small wounds and aid the healing process.’

Cold pack

A bag of frozen peas can do wonders as a makeshift ice pack, but an on-demand cold pack is the calming solution you need to keep in your freezer for emergencies. 

Ana says: ‘Applying a cold pack helps reduce swelling, numb pain and minimise bruising following minor injuries such as sprains, strains, bumps or insect bites. Cold therapy also constricts blood vessels, which slows the flow of blood to the affected area and helps reduce inflammation. Keeping a cold pack in your first aid kit ensures you can provide quick and effective relief immediately after an injury occurs.’

Glucometer

When you have diabetes, measuring your blood sugar content is part of your daily routine for a healthy lifestyle. A glucometer acts like a compass for navigating life with diabetes, so having one available is non-negotiable for taking care of your health.

It’s an essential piece of equipment, as Dr Deborah explains: ‘This is a machine that measures blood glucose levels. It is important for anyone with diabetes or prediabetes to monitoring blood glucose.’

Don’t let your children make mistakes with medicine

If you’re not sure about the best medicine and treatments to take, this confusion may be taught to your children. For little ones learning how to look after themselves, to bigger kids leaving home for the first time, the tell and retell method can be a great way to get your children to greater understand their health.

Explain to your child what a certain medicine or piece of equipment does and how to safely use it when needed, and get them to retell it back to you. That way, you know that they can administer something safely, without the risk of them making a simple mistake, like using an inhaler to treat a stomach virus or using an antihistamine to battle a headache.

Disclaimer. Always seek medical advice when taking any medications or if you’re concerned about any symptoms.

---

Read more:

• Simple ways to reverse diabetes
• How far do you really need to walk to be healthy?
• 12 weird signs you’re healthier than you think