I’m writing this be of some help as many of us nowadays are becoming more cautious about our health due to COVID19 and also for those who are not sure what to do when tested positive for COVID19.

1. When to worry – contact
* Emergency 999: When you have severe difficulty breathing, life threatening
* Non-emergency 111: For advice on symptoms
* GP: When you have continuous deep cough, coughing up dark yellow/brown/green phlegm or blood

2. When you are tested COVID19 positive
* Paracetamol: Take two 500mg tablets (1000mg) every 4-6 hours, up to 4 times (4g) in 24 hours. Advised to be taken with food. Drink with milk if you do not have allergy to milk
* Vitamin C: Take 1000mg (2x500mg) twice a day. Reduce dosage to 500mg a day if you feel better
* Selenium (for immune system): Take one 200µg tablet a day after eating.
* Water: Drink at least 1.5 litres a day. If you don’t like water, you can add honey (not for those with diabetes) and some lemon juice, depending on your personal preference

3. For sore throat
* Gargle with water: Mix 1 litre of water with one tablespoon of salt and squeeze 1 lemon. Gargle with solution 5 times a day to start (when you wake up in the morning, after every meal, before you go to sleep). As you feel better, reduce frequency to twice a day (in the morning and at night) and then to once a day at night

4. For coughs (2 types: dry cough and cough with phlegm)
* On a white tissue, check the colour and amount of phlegm/sputum. It’s more important to check the colour. If it’s clear or pale yellow, this is normal. But, if it is dark yellow, brown, green or red, phone 111 for advice or speak to your GP.
* For dry cough: Make some ginger tea with fresh ginger. As it is for medicinal use, make it strong and add honey. You can also buy ginger & lemon tea in supermarkets
* For cough with phlegm/sputum: Avoid dairy products (milk, cheese, etc), as it can irritate your throat. Drink water mixed with honey and fresh lemon juice.
* Breathing exercises: Slowly breath in through your nose as deeply as possible. Hold your breath for 10 seconds and slowly breath out through your mouth. Repeat these steps with 10 repetitions. Do this in the morning, afternoon and evening (total 30 repetitions). You may feel slightly dizzy when doing this exercise after you wake up.
* Medicine: You can buy Benylin from a pharmacy without prescription. For dry coughs, take Benylin Dry & Tickly Cough. For coughs with phlegm, take Benylin Chesty Coughs.

Before taking any medicine, please consult your GP if you have any allergies. For those who are pregnant, consult your GP, midwife or pharmacist.