Nutrition
Mediterranean Diet: Science-Backed Benefits for Heart Health
Explore the evidence behind the Mediterranean diet's protective effects against cardiovascular disease and cognitive decline.
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First Aid Guide
Essential emergency procedures and life-saving techniques
Emergency Call
911
Quick Guide
DRSABCD Action Plan
Cardiopulmonary Resuscitation (CPR)
Life-Threatening
1
Check Responsiveness
Gently shake the person and shout, "Are you okay?" Check if they respond.
2
Call for Help
If unresponsive, call 911 immediately and get an AED if available.
3
Open Airway
Tilt head back, lift chin to open airway. Check for breathing for 10 seconds.
4
Start Compressions
Place hands in center of chest, press hard and fast at 100-120 compressions per minute.
Push at least 2 inches deep, allow full chest recoil
5
Rescue Breaths
After 30 compressions, give 2 rescue breaths. Watch chest rise.
6
Continue CPR
Continue 30:2 ratio until help arrives, person responds, or AED is ready.
CPR Rhythm Guide
Stayin' Alive - Bee Gees (100 BPM)
Another One Bites the Dust - Queen (110 BPM)
Choking Emergency
Life-Threatening
Conscious Adult
1
Ask "Are you choking?"
If they can speak, cough, or breathe, encourage coughing.
2
Heimlich Maneuver
Stand behind, wrap arms around waist, make fist above navel, thrust inward and upward.
3
Continue Until Object Expels
Repeat thrusts until object comes out or person becomes unconscious.
Unconscious Person
1
Call 911
Emergency services immediately.
2
Start CPR
Begin CPR with chest compressions.
3
Check Mouth
Before breaths, check mouth for visible object and remove if possible.
Bleeding Control
Urgent
1
Apply Direct Pressure
Use clean cloth or gauze, apply firm pressure directly to wound.
2
Elevate Injured Area
Raise the wound above heart level if possible, unless broken bone suspected.
3
Apply Pressure Bandage
Wrap firmly with bandage, but don't cut off circulation.
!
Severe Bleeding
If bleeding doesn't stop, apply tourniquet 2-3 inches above wound. Call 911 immediately.
Burn Treatment
Urgent
Minor Burns (1st Degree)
1
Cool the Burn
Run cool (not cold) water for 10-20 minutes.
2
Cover Loosely
Use sterile, non-stick bandage.
Severe Burns (2nd/3rd Degree)
1
Call 911
Emergency medical care required.
2
Cover with Clean Cloth
Do not apply water, ointments, or break blisters.
❌ What NOT to Do:
- Don't apply ice directly to burns
- Don't break blisters
- Don't apply butter, oils, or ointments
- Don't use fluffy cotton on open burns
Fractures & Sprains
Urgent
1
Immobilize
Keep the injured area still. Don't try to straighten broken bones.
2
Apply Cold Pack
Reduce swelling with cold pack for 15-20 minutes.
3
Create Splint
Use rigid material (wood, magazine) and soft padding to immobilize.
4
Elevate
Raise injured area above heart level if possible.
!
Seek Medical Care
For suspected fractures, seek medical attention immediately.
Poisoning Emergency
Life-Threatening
1
Call Poison Control
Call immediately with the substance and amount ingested.
2
Follow Instructions
Follow specific guidance from poison control experts.
3
Don't Induce Vomiting
Unless specifically instructed by poison control.
!
Unconscious or Seizures
Call 911 immediately if person is unconscious, having seizures, or difficulty breathing.
Seizure Response
Urgent
1
Stay Calm
Most seizures last 1-3 minutes and are not medical emergencies.
2
Protect from Injury
Move hard objects away, place something soft under head.
3
Time the Seizure
Note when it starts and how long it lasts.
4
Turn on Side
If possible, turn person on side to prevent choking.
❌ What NOT to Do:
- Don't restrain the person
- Don't put anything in their mouth
- Don't try to give food or water
🚨 Call 911 if:
- Seizure lasts more than 5 minutes
- Person is injured during seizure
- Person has difficulty breathing afterward
- Second seizure occurs shortly after first
- Person is pregnant or has diabetes
Allergic Reactions
Life-Threatening
Mild Reaction
Symptoms: Hives, itching, rash, mild swelling
1
Remove Allergen
Get away from source of allergic reaction.
2
Take Antihistamine
If available, take Benadryl or similar medication.
Anaphylaxis (Severe Reaction)
Symptoms: Difficulty breathing, swelling of face/throat, dizziness, rapid heartbeat, loss of consciousness
!
Call 911 Immediately
This is a life-threatening emergency.
2
Use EpiPen
Inject epinephrine if available, in outer thigh.
3
Lay Person Flat
Lay down with legs elevated unless breathing is difficult.
Heart Attack Emergency
Life-Threatening
⚠️ Warning Signs:
- Chest pain, pressure, or squeezing
- Pain spreading to arms, neck, jaw, or back
- Shortness of breath
- Cold sweat, nausea, or lightheadedness
!
Call 911 Immediately
Every minute counts. Call emergency services right away.
2
Keep Person Calm
Have them sit or lie down comfortably. Loosen tight clothing.
3
Give Aspirin
If available and not allergic, give one 325mg aspirin to chew slowly.
4
Monitor Breathing
Watch for changes in consciousness or breathing. Be ready to perform CPR.
Stroke Emergency
Life-Threatening
🧠 FAST Test for Stroke:
F
Face
Ask person to smile. Does one side droop?
A
Arms
Ask person to raise both arms. Does one drift down?
S
Speech
Ask person to repeat a simple phrase. Is speech slurred?
T
Time
Time to call 911 immediately if any signs present.
!
Call 911 Immediately
Time is brain. Every minute delays treatment increases damage.
2
Note Time of Onset
Record when symptoms started. This affects treatment options.
3
Position Comfortably
Have person lie on their side with head elevated if conscious.
4
Don't Give Food or Water
Person may have difficulty swallowing and could choke.
Drowning Emergency
Life-Threatening
Active Drowning
Signs: Head low in water, mouth at water level, vertical body, no forward progress
!
Call for Help
Yell for assistance and call 911 if possible.
2
Throw Don't Go
Throw flotation device. Only enter water if trained.
3
Reach with Equipment
Use pole, rope, or paddle to reach from safe position.
After Rescue
1
Check Responsiveness
Tap and shout to check if person responds.
2
Start CPR if Needed
Begin CPR immediately if not breathing.
3
Remove Wet Clothing
Replace with dry blankets to prevent hypothermia.
Electric Shock Emergency
Life-Threatening
!
Don't Touch Person
Do not touch the person while they're in contact with electricity.
2
Turn Off Power
Shut off electricity at circuit breaker or unplug device.
3
Use Non-Conductive Object
Use wooden broom handle or plastic object to move person away.
4
Call 911
Even if person seems fine, internal injuries may exist.
5
Check for Burns
Look for entry and exit burn marks. Cover with sterile dressing.
6
Monitor for Shock
Watch for changes in consciousness or breathing.
Hypothermia Emergency
Urgent
Mild (95-90°F / 35-32°C)
Shivering, numb hands, confusion
Moderate (90-82°F / 32-28°C)
Violent shivering, slurred speech, drowsiness
Severe (Below 82°F / 28°C)
No shivering, unconscious, irregular heartbeat
!
Call 911 for Severe Cases
Immediate medical care needed for moderate to severe hypothermia.
2
Move to Warm Location
Get person out of cold and remove wet clothing.
3
Warm Gradually
Use blankets, warm (not hot) drinks, skin-to-skin contact.
4
Apply Warm Compresses
Place on neck, chest, and groin. Avoid extremities.
❌ What NOT to Do:
- Don't use direct heat (heating pads, hot water)
- Don't massage arms or legs
- Don't give alcohol
- Don't try to rapidly rewarm
Heat Stroke Emergency
Life-Threatening
🌡️ Critical Signs:
- High body temperature (103°F / 39.4°C or higher)
- Hot, red, dry, or damp skin
- Headache, dizziness, confusion
- Nausea, vomiting, loss of consciousness
!
Call 911 Immediately
Heat stroke is a medical emergency.
2
Move to Cool Place
Get person to shade or air-conditioned environment.
3
Cool Rapidly
Use cold water immersion, ice packs, or wet sheets with fans.
4
Monitor Temperature
Continue cooling until temperature drops to 101-102°F.
Diabetes Emergency
Urgent
🩸 Low Blood Sugar (Hypoglycemia)
Signs: Shakiness, sweating, confusion, irritability, rapid heartbeat
1
Give Fast-Acting Sugar
4 oz juice, regular soda, or glucose tablets.
2
Wait 15 Minutes
Recheck blood sugar and repeat if still low.
3
Follow with Snack
Once stable, eat protein and complex carb.
⚠️ High Blood Sugar (Hyperglycemia)
Signs: Extreme thirst, frequent urination, fatigue, blurred vision
1
Check for Ketones
Use urine test strips if available.
2
Hydrate
Drink water to prevent dehydration.
!
Call 911 for DKA
If vomiting, confusion, or difficulty breathing occur.
Fainting (Syncope)
Urgent
1
Check Breathing
Ensure person is breathing normally.
2
Position Correctly
Lie person flat and elevate legs 12 inches above heart.
3
Loosen Clothing
Remove tight collars, belts, or restrictive clothing.
4
Check for Injuries
Look for head injuries from falling.
5
Monitor Recovery
Person should regain consciousness within 1-2 minutes.
🚨 Call 911 if:
- Doesn't regain consciousness within 2 minutes
- Difficulty breathing or chest pain
- Pregnant, over 50, or has heart condition
- Fell from height or hit head
- Seizures occur during fainting
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