“Mask Mistakes You’re Making Now”

YOU DON’T WASH UP BEFORE (AND AFTER) MASKING UP: You likely have handwashing down pat. To keep germs at bay and help your mask do its job, wash your hands, or use 60%-alcohol hand sanitizer before putting it on and anytime you need to adjust it on your face. Handle your mask by the loops or ties -- don’t touch the front or your face. To take it off, grab the ear loops or untie the strings, bottom ties first. Then clean your hands again. 

YOU DON’T WASH A NEW MASK: It may be brand-new, but many things have touched your latest mask before you get it, especially if it’s handmade. So, wash it in hot water (160 F) with residue-free detergent or soap. Rinse it well with fresh water. Then hang to dry. Or soak your mask for 5 minutes in a quart of water with 2 tablespoons of bleach, or a gallon with a third of a cup of bleach.

YOU DON’T STORE IT RIGHT: It’s easy to toss your mask onto the dashboard or seat when you get in the car. But your mask needs a clean place to stay when it’s not on your face. If it isn’t wet or soiled, put it in a dry paper or mesh bag so it won’t mildew or sour. If you’re out to eat, you can stash it in a clean pocket or purse in a pinch -- but never on the table. After your meal, wash your hands and then put your mask back on with the same side facing out. 

YOU DON A DIRTY MASK: Masks are magnets for bacteria and viruses. They can let in infections if they’re worn against your face for a long time. After each wearing, toss your mask into regular laundry with hot (160 F) water. Or hand-wash it in steamy, soapy water for at least 20 seconds. Tumble dry on high or air-dry in direct sunlight. Meanwhile, wear a clean spare.

YOUR MASK HAS SEEN BETTER DAYS: Maybe it’s specially monogrammed. Or it’s your favorite cat print. Still, if your mask has tears, holes, or is worn, sprung, or soiled beyond help, it’s time to retire it. To make your masks last longer, don’t let them get wet from saliva, sweat, makeup, or other stuff -- the fabric can get moldy if not washed ASAP. (Also, damp masks don’t work as well.) Stash dirty or damp masks in a plastic bag until you can wash them. 

YOU REUSE DISPOSABLE MASKS: Disposable masks are “one and done” deals. Make sure it fits right, just like a reusable one. It should cover your nose and mouth, with no big side gaps. The colored (usually blue) side should face out. Be sure to pack extras to go. When you’ve worn a disposable mask once, toss it safely into a trash can. If you take your mask off to eat, replace it with a fresh one when you’ve finished your meal.

YOU DON’T TWEAK YOUR MASK TO FIT: If your mask’s too big, don’t crisscross the ear loops behind your head. Instead, make a knot in each one to shorten it a bit. Put the knots behind your ears so the mask doesn’t cinch and gap at the sides. If the loops are too short, extend them with a string or a shoelace. If you wear a hijab, put the mask on over it and fasten the loops in back with a safety pin or paper clip. (This works if your mask puts pressure on your ears, too.) 

YOU USE A COFFEE FILTER: Sometimes, more is more. Adding a filter to your mask does protect you better. Look for filters rated PM (for “particulate matter”) 2.5. The tight weave blocks tiny droplets and particles. A paper coffee filter’s pores measure in at 20 micrometers -- too big for it to be an effective barrier. If your mask doesn’t have a filter pocket, use one with more than one fabric layer or wear two masks. 

YOU PULL IT FROM YOUR FACE TO TALK: It feels strange at first to talk with a mask on. So, it can be a natural reflex to touch or tug at your mask to make sure you’re heard. Others can understand you OK, though, if you wear your mask loosely enough to breathe freely and move your mouth and talk. 

YOU WEAR YOUR MASK BELOW YOUR NOSE: The reason you wear a mask is to make sure mucus and saliva don’t escape from your nose and mouth and spread to someone else. It also shields you from other people’s droplets that might infect you. If your glasses fog up, make your own nosepiece to keep warm breath from escaping the top of your mask. Twist a few wire twist ties together. Cut a small slit at the top band of your mask, insert the twist ties, and mold to fit your nose.

YOU WEAR YOUR MASK ABOVE YOUR CHIN: Your mask should fit snugly over the whole lower half of your face and chin. When your chin’s left uncovered, viruses can creep in and reach your mouth, nose, and eyes. They can also escape from your mouth and pass to others. It can also let your mask ride up on your face, which can fog your glasses or even block your vision.

YOU DON’T BABY YOUR FACE: To keep your face breakout- and rash-free, wash your face with a gentle cleanser. Follow up with a moisturizer -- it adds an extra layer of protection. (If your skin is oily, use a gel.) Your dermatologist can help you choose a product with the best ingredients for your skin. For example, dimethicone can make a barrier that helps calm riled-up skin. And take a mask break every 4 hours for 15 minutes, when you can step away or outside. 

REVIEWED BY: Brunilda Nazario, MD, WebMD, on February 08, 2021

SOURCES:

Johns Hopkins: “Coronavirus: How to Care for Your Face Mask,” “How to Properly Wear a Face Mask: Infographic,” “Coronavirus Face Masks & Protection FAQs.”

American Academy of Dermatology: “9 Ways To Prevent Face Mask Skin Problems.”

Hackensack Meridian Health: “5 Mask Mistakes People Make.” 

CDC: “How to Store and Wash Masks,” “Considerations for Wearing Masks,” “Your Guide to Masks.” 

Nebraska Medicine: “15 Mask Hacks to Make Your Mask Fit Better.” 

Consumer Reports: “Your Most Pressing Questions About Masks, Answered by CR's Chief Scientist.” 

University of Utah Health: “Face Mask Cover Guidelines.” 

Cedars-Sinai: “COVID-19 Update: Should You Wear a Mask?” 

NHS Oxford University Hospitals: “COVID-19 Staff FAQs: Wearing Face Masks In Our Hospitals.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“How to Keep Your Lungs Healthy, According to Pulmonologists”

Healthy aging is about more than your heart, brain, or joints—keeping your lungs in tip-top shape is important too. Here's what doctors recommend for easy breathing.

HOW TO KEEP YOUR LUNGS HEALTHY: Even though the heart gets a lot of attention, healthy lungs are also crucial for overall health—particularly in light of the coronavirus pandemic. “You don’t say ‘My lungs bleed for you,’” says Patricia Finn, MD, the Earl M. Bane professor and chair of the Department of Medicine at the University of Illinois at Chicago.  But “there’s a lot of interaction between the rest of your body and your lungs.” Luckily, a heart-healthy lifestyle is also great for the lungs. But if your health habits aren’t up to par, or you’re putting your lungs in harm’s way, you could be at greater risk for lung infections and disease. Here’s what to do, or avoid doing, to keep your lungs in tip-top shape:

MANAGE CHRONIC CONDITIONS: Lung infections often develop as a complication of another chronic illness, says Michael Niederman MD, clinical director and associate chief of pulmonary and critical care medicine at New York-Presbyterian/Weill Cornell Medical Center in New York City. People with congestive heart failure, a chronic condition in which the heart enlarges and struggles to pump enough blood, can have fluid accumulate in the lungs, which increases the risk of bacterial pneumonia. Or, if diabetes isn’t well controlled, the disease can interfere with immune function—and that can increase the risk of lung infection. “Controlling any chronic medical problem can potentially reduce your risk of developing a respiratory infection,” he said.

GO SMOKE AND VAPE FREE: You’ve heard it before, but pulmonologists can’t say it enough: Stop smoking. It’s the No. 1 cause of lung cancer deaths and a major risk factor for lung infections and disease, including chronic obstructive pulmonary disease (COPD). COPD, which includes emphysema and chronic bronchitis, is the 3rd leading cause of the death in the US, according to the American Lung Association. Smoking tobacco or inhaling secondhand smoke gunks up your lungs’ self-cleaning system. Toxins and cancer-causing particles lodge in your airways and in the tiny air sacs (called alveoli) that supply your blood with oxygen and get rid of carbon dioxide. “Smoking breaks down some of these lovely little barriers and restraints that we have in the lung to protect it,” Dr. Finn said. Marijuana smoke is no better. It contains many of the same chemicals and carcinogens as tobacco smoke, says the lung association. As for e-cigarettes, a 2018 government report concludes that vaping cartridges contain and emit potentially toxic substances. Acrolein, a common ingredient, causes irreversible lung damage, says the lung association.

AVOID GERMY SITUATIONS: Covering coughs and sneezes is the polite thing to do, but it’s also good hygiene. A well-placed crook of the elbow can prevent the spread of viruses that cause the flu, the common cold, and more serious respiratory illnesses. Pneumonia often develops as a complication of a respiratory infection, especially the flu. People who contract COVID-19 can develop serious lung complications. Other strategies for preventing the spread of germs that cause lung infection include handwashing and staying home when you’re sick or avoiding close contact with others who have respiratory infections. Anyone can get pneumonia, but older adults, children, and people with chronic diseases like asthma and COPD are especially vulnerable. Likewise for COVID-19. It can affect anyone, but older folks and people with an underlying medical condition may be at greater risk of developing serious illness.

GET YOUR SHOTS: “Something as simple as a flu shot can prevent the flu, which can help avoid developing influenza pneumonia”—a viral form of pneumonia, according to Dr. Niederman. And there’s a downstream benefit because that can protect you from developing very serious bacterial pneumonias, he said. The Centers of Disease Control and Prevention urges all adults to get an annual flu vaccine. You should speak with your physician about getting shots against bacterial forms of pneumonia. The CDC recommends two vaccines that can protect against certain bacteria that can cause pneumonia:

• Adults 65 and older, and anyone (2 and older) with an underlying condition that may boost their risk for pneumococcal disease, should get a pneumococcal polysaccharide vaccine (PPSV23 or Pneumovax).
• The pneumococcal conjugate vaccine (PCV13 or Prevnar 13) is recommended for adults 19 to 64 with immune-compromising conditions. Adults 65 and older who are not immune compromised and haven't previously had the PCV13 vaccine should talk to their doctor about whether to get one.

FILL YOUR PLATE WITH PRODUCE: A diet rich in fruits and veggies is heart healthy and good for the gut—and may also help to prevent chronic lung disease. In a large Swedish study of current and former smokers, people who ate lots of fruits and vegetables had a lower risk of developing COPD than those who ate less. Apples; pears; green, leafy vegetables, and peppers seemed to offer the greatest protection. The more servings, the greater the benefit. Cruciferous vegetables, like arugula, broccoli, Brussel sprouts, and kale, may have cancer-fighting benefits, although the evidence is mixed when it comes to lung cancer. Recently, a large Japanese study suggested that cruciferous vegetables may reduce lung-cancer risk in non-smokers. (But if you are a smoker or former smoker, don't try to get that benefit from vitamins; studies have linked beta-carotene supplements to a higher risk of lung cancer in smokers.)

TAKE YOUR LUNGS FOR A WALK: For overall health, most healthy adults should get 150 minutes of moderate physical activity or 75 minutes of vigorous activity per week. Any exercise that gets your heart rate up counts—be it swimming, cycling, gardening, or brisk walking. As you work out, your lungs work out too. They boost the oxygen supply to the body for energy and remove carbon dioxide. The heart, in turn, circulates more oxygen to your muscles. You may feel out of breath after exercising, but you should not feel breathless. Regular exercise makes that process more efficient, so you use less oxygen and become less winded over time. “Even for people who have underlying lung disease, they’re going to have better physical functioning if they keep themselves well conditioned,” Dr. Niederman said.

STRIKE A YOGA POSE: Dr. Finn says some studies suggest simple yoga with stretching and breathing may actually increase your lung function and exercise capacity. A pilot study randomized 43 patients with moderate-to-severe COPD to one of two interventions. One group participated in 12 weeks of "pranayama," or yoga breathing, plus education about COPD, while the control group received education alone. When researchers compared the two groups' performance on a 6-minute walking test, the pranayama group showed significant improvement in exercise tolerance. Separately, a 2019 review and meta-analysis of 11 randomized clinical trials suggests that breathing-focused yoga may be helpful for people with COPD.

BREATHE DEEPLY: Doing deep-breathing exercises can improve your lungs’ efficiency, maintain healthy lungs, and help people with respiratory diseases learn to breathe better. Try pursed-lip breathing: Breathe in through your nose and then breathe out slowly through pursed lips as if blowing out a candle, advises the American Lung Association. Your exhale should be two to three times longer than the inhale. Or try belly breathing. Lying down, place a hand on your chest, and the other below your rib cage. Pay attention to your belly as you breathe in through your nose. Tighten your stomach muscles and let them sink inward as you breathe out through pursed lips. This trains your diaphragm (a sheet of muscle between the chest and abdomen) to assume some of the work of breathing.

AVOID NOXIOUS FUMES AND POLLUTANTS: Airborne pollutants affect people in different ways, but they are almost always bad for your lungs. Tiny foreign particles (think automobile exhaust and other pollutants) can get lodged in your respiratory system and trigger an inflammatory response, while inhaling toxins can destroy lung tissue. Of course, you can’t fully control everything you breathe, although wearing a mask can help. “I don’t know if you’ve flown into Beijing, but when there’s smog … people have masks on,” Dr. Finn said. It's also smart to minimize your exposure as much as possible when working with known irritants and toxins, like oil-based paints, fiberglass, pesticides, or household chemicals. Gas stoves, scented candles, and fireplaces can also be sources of indoor air pollution. “If you’re using bleach every single day, … I guarantee you’re breathing that stuff in,” Dr. Finn noted.

SPICE UP YOUR DIET: While there’s no hard-and-fast evidence that spices are a “panacea” for respiratory problems, there’s no harm in spicing up your meals—and there may be a potential upside, Dr. Finn said. Most studies of the benefits of spices are done in petri dishes or animals, and those findings don't always translate into benefits for humans. However, some studies suggest curcumin, the yellow pigment found in turmeric, and capsaicin, the ingredient that gives chili peppers their heat, may inhibit tumor growth in lung cancer. In other studies, curcumin has been shown to have anti-inflammatory properties that may benefit people with asthma.

KEEP IT CLEAN: Dust mites, pet dander, and mold: If they’re lurking in your home, they can trigger allergies and asthma or worsen existing respiratory symptoms. “Carpets are a reservoir of many of these indoor allergens,” Dr. Finn cautioned. Fortunately, there’s a lot you can do to reduce your exposure to irritants at home. Wash bedding in hot water once a week. Keep pets off the furniture and bed. Eliminate drapes and curtains to reduce the number of surfaces where dust mites can reside. Vacuum and damp-mop frequently. Fix leaks and run exhaust fans. Toss out moldy materials that can’t be cleaned.

GO NUTS: Eating a handful of nuts a day, including tree nuts and peanuts, may cut your risk of dying from respiratory disease by half. That’s according to a large analysis of studies on nut consumption. (It also showed significant reductions in heart disease and overall cancer risk.) Nuts are rich in vitamin E, which reduces cell oxidation and inflammation in the body. Of course, people with peanut and tree nut allergies should opt for anti-inflammatory alternatives, like olive oil and fatty fish.

BY: Karen Pallarito, Health Magazine

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“15 Immune Boosting Foods”

Elderberry: An old folk remedy, extract from these dark berries appears to block flu viruses in test tube studies. But scientists caution that further study is needed. The fruit itself is rich in antioxidants and may also have the ability to fight inflammation.

Button Mushrooms: Don't dismiss the lowly mushroom as nutrient poor: It has the mineral selenium and antioxidants. Low levels of selenium have been linked to increased risk of developing more severe flu. And the B vitamins riboflavin and niacin, found in these mushrooms, play a role in a healthy immune system. Animal studies have also shown mushrooms to have antiviral, antibacterial, and anti-tumor effects.

Acai Berry: Hawked as a "super food" along with produce like blueberries, the little acai berry's dark color signals that it is high in antioxidants called anthocyanins. While the acai is not scientifically linked to specific disease- or illness-fighting ability, antioxidants may help your body fight aging and disease. Acai berries can be found most often in juice or smoothie form, or dried and mixed with granola.

Oysters: Aphrodisiac? Immune boosters? Maybe both, thanks to the mineral zinc that's found in oysters. Low zinc levels have been associated with male infertility. And zinc appears to have some antiviral effect, although researchers can't explain why. However, they do know it is important to several immune system tasks including healing wounds.

Watermelon: Hydrating and refreshing, ripe watermelon also has plenty of a powerful antioxidant, glutathione. Known to help strengthen the immune system so it can fight infection, glutathione is found in the red pulpy flesh near the rind.

Cabbage: This is a source of immune-strengthening glutamine. And cabbage is easy and inexpensive to find during the winter months when it's in season. Try adding cabbages of any variety (white, red, Chinese) to soups and stews to sneak in extra antioxidants and boost your meal's nutritional value.

Almonds: A handful of almonds may shore up your immune system from the effects of stress. A recommended 1/4 cup serving carries nearly 50% of the daily recommended amount of vitamin E, which helps boost the immune system. And they have riboflavin and niacin, B vitamins that may help you bounce back from the effects of stress.

Grapefruit: Grapefruit is packed with flavonoids -- natural chemical compounds that have been found to increase immune system activation. They have a good amount of vitamin C too. Dislike grapefruits? Try oranges or tangerines.

Wheat Germ: Wheat germ is the part of a wheat seed that feeds a baby wheat plant, so it is full of nutrients. It has zinc, antioxidants, and B vitamins among other vital vitamins and minerals. Wheat germ also offers a good mix of fiber, protein, and some good fat. Substitute wheat germ for part of the regular flour called for in baked goods and other recipes.

Low-Fat Yogurt: A daily cup may reduce your chances of getting a cold. Look for labels listing "live and active cultures." Some researchers believe they may stimulate your immune system to fight disease. Also look for vitamin D. Recent studies have found a link between low vitamin D levels and an increased risk of cold and flu.

Garlic: Garlic offers several antioxidants that battle immune system invaders. Among garlic's targets are H. pylori, the bacteria associated with some ulcers and stomach cancer. 

Spinach: Known as a "super food," spinach is nutrient-rich. It has folate, which helps your body produce new cells and repair DNA. And it boasts fiber, antioxidants, such as vitamin C, and more. Eat spinach raw or lightly cooked to get the most benefit.

Tea: Green or black? Both are loaded with disease-fighting polyphenols and flavonoids. These antioxidants seek out cell-damaging free radicals and destroy them. Caffeinated and decaf work equally well.

Sweet Potato: Like carrots, sweet potatoes have the antioxidant beta-carotene, which mops up damaging free radicals. Sweet potatoes also boast vitamin A, which is linked to slowing the aging process and may reduce the risk of some cancers.

Broccoli: Easy to find at the grocery store and incorporate into meals, broccoli is an immune-boosting basic. One study reported a chemical in broccoli helped stimulate the immune systems of mice. Plus, it's full of nutrients that protect your body from damage. It has vitamins A, vitamin C, and glutathione. Add some low-fat cheese to round out a side dish with immune-enhancing B vitamins and vitamin D.

Reviewed by: Kathleen M. Zelman, MPH, RD, LD on April 16, 2014

SOURCES:

Beck, M. The Journal of Federation of American Societies for Experimental Biology, 2001.
Cleveland Clinic: "35 Power Foods."
Dayong, W. The Journal of Nutrition, June 2007.
Gorton, H. Journal of Manipulative Physiological Therapeutics, October 1999.
Heimer, K. Journal of the American Academy of Nurse Practitioners, May 2009.
Kim, H. The Journal of Allergy and Clinical Immunology, 2008.
Laaksi, I. The American Journal of Clinical Nutrition, 2007. 
MedlinePlus: "Garlic."
Medscape CME: "Vitamin C May Be Effective Against Common Cold Primarily in Special Populations."  
National Institutes of Health, Office of Dietary Supplements: "Zinc."  
Office of Dietary Supplements, National Institutes of Health: "Vitamin E."  
Oregon State University, Linus Pauling Institute Research Report: "All About E," "Antioxidant Activities of Flavonoids."
Pressman, A. Glutathione: The Ultimate Antioxidant, Macmillan, 1998. 
University of Maryland Medical Center: "Glutamine."  
USDA National Nutrient Database: "Nuts, almonds."  
Wu, D. The Journal of Nutrition, 2007.  
Zakay-Rones, Z. The Journal of International Medical Research, 2004.




Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell
The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
  "It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.