Masks……..you might be doing it wrong…..

Masks……..you might be doing it wrong…..

Sanitizers, Toilet paper and MASKS……Oh My!

Unless you work in the medical field you’ve likely had more exposure to masks and their merits and shortcomings in the last few weeks than ever before! But here we are in the age of the Corona Virus, and now these have become part of our discussions and daily activities. Chances are at some point you are going to need to wear one, so let’s discuss how to do so correctly, because to be honest…….there are a lot of upside down, inside out and poorly placed masks out there!! ( scroll down for our instructional video!) 

While face masks are one way to protect yourself and others from the spread of COVID-19, it’s crucial to remember that they’re not 100 per cent protective. Nothing is.

“When it comes to spreading COVID-19 from coughing and sneezing, there’s the large droplets of spit that fly out,” Dr. Sam Hay explains to “These land pretty quickly on any nearby surface, including your face. Then there’s the fine misty cloud that lingers in the air for longer before landing on surfaces, which are far more easily breathed in.”

It’s these fine misty droplets that are the big problem.

“A standard face mask won’t protect you from all the fine misty droplets that are also coughed or sneezed out, as these can be breathed in around the sides of the mask.”

It’s because of this, Dr Hay wants you to think of masks as “droplet catchers”, instead of a complete coronavirus protection method.

But the other problem is: they’re only effective when they’re actually worn properly, which a lot of people are failing to do.

10 steps to using a mask properly.

 

  1. Before putting on a mask, wash hands for at least 20 seconds with alcohol-based hand rub or soap and water.
  2. Check the mask for defects, such as tears or broken loops.
  3. Position the colored side of the mask outward.
  4. If present (normally with P2/N95 masks), make sure the metallic strip is at the top of the mask and positioned against the bridge of your nose.
  5. If the mask has:

Ear loops: Hold the mask by both ear loops and place one loop over each ear.

Ties: Hold the mask by the upper strings. Tie the upper strings in a secure bow near the crown of your head. Tie the bottom strings securely in a bow near the nape of your neck.

Dual elastic bands: Pull the top band over your head and position it against the crown of your head. Pull the bottom band over your head and position it against the nape of your neck.

  1. Mold the metallic strip to the shape of your nose by pinching and pressing down on it.
  2. Secure the bottom of the mask by pulling it over your mouth and chin.
  3. Double check the mask fits snugly.
  4. Do not touch the mask once it’s in position.
  5. Replace the mask with a new one if it gets soiled or damp.

Whether you are making your own or buying a cloth face covering the mask should:

  • Fit snugly but comfortably against the sides of the face.
  • Be secured with ties or ear loops.
  • Include more than one layer of fabric.
  • Allow for easy breathing.
  • Be able to be washed and dried without changing shape.

How to wear and care for your mask

 Take these steps to get the most protection from your mask:

  • Before using your mask, always wash your hands or use hand sanitizer
  • Be careful not to touch your eyes, nose, or mouth when wearing or taking off your mask. Wash your hands if you do.
  • Replace masks if they become damp. If you’re using a single-use mask, discard it after use.
  • To take off the mask, remove it from behind. Don’t touch the front, as it may contain germs. Put the mask in a secure place until you can wash it. If it is a single-use mask, throw it in an enclosed trash can.
  • Wash your hands right after you take your mask off.
  • You should wash your cloth face mask often in hot water.

 

Who shouldn’t wear a mask

Cloth face masks should not be placed on:

  • Children under age two.
  • Anyone who has trouble breathing.
  • Anyone who is unable to remove the mask without help.
  • Do not wear a mask for water activities
  • Do not wear a mask during activities requiring heavy exertion

 

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How to Strengthen Your Lungs Naturally

One of the things that is really scary about the corona virus is the effect it is having on lungs.

Did you know that even your lungs need exercise to stay healthy and for your body to function normally? Your body needs oxygen for survival. Every activity in the body is dependent on oxygen, including the metabolic functioning of cells. The lungs perform the task of delivering oxygen to every part of the body. And, by practicing a few exercises regularly, you can train your lungs to increase their capacity, which will help you inhale more oxygen. This will, in turn, protect the body from various breathing disorders, help increase stamina, and ensure every part of the body gets adequate oxygen. But breathing is not just a necessity of life—it also has an array of positive effects on our body, mind, and spirit.

When we breathe deeply and mindfully, our breaths can create profound physiological effects that we’re only beginning to appreciate with the rise of yoga, meditation, and other breathwork practices in the last few decades.

Your chiropractic adjustments assist in healthy breathing by reducing tension and inflammation allowing the vertebra in your mid back to align, your ribs and the muscles in your neck to  all work together to assist in better breathing.

So, scroll right down and check out these super efficient exercises to increase your lung capacity.

These exercises are not meant to diagnosis or treat COVID-19 or any other condition If you are not feeling well please seek medical attention . Also if you have an existing lung condition get clearance from your lung doctor (pulmonologist)  before you begin these.

You are going to be exhaling with a bit of force during these so I suggest you stick with the current social distancing rule of six feet or more from anyone else while doing these.

Better Breathing Tip: It’s normal to hold your shoulders tense and high. Before starting any breathing technique, take a minute to drop your shoulders down, close your eyes, and relax.

Number One is Belly Breathing

Inhale through the nose push your belly out.

This is the exact opposite movement of sucking it in! Now breath out through the mouth and push it out

To do belly breathing:

  • Place one hand on your abdomen. Place one hand on your upper chest.
  • Focus your breathing on your abdomen.
  • As you breathe in, the hand on your abdomen should rise.
  • As you breathe out, the hand on your abdomen should lower.
  • Breathe in through the nose. Breathe out slowly through pursed lips.
  • Start by doing it while lying on your back. Then try it while sitting. Then try it while standing. Finally, try it while doing an activity.

Number Two is Pursed Lips Breathing

This should fell like smelling flowers and blowing out candles.

To do pursed-lips breathing:

  • Breathe in through your nose (as if you are smelling something) for about 2 seconds.
  • Pucker your lips like you’re getting ready to blow out candles on a birthday cake.
  • Breathe out very slowly through pursed-lips, two times longer than you breathed in.
  • Work towards increasing your times
  • 2 seconds in : 4 seconds out
  • 4 seconds in : 8 seconds out
  • 8 seconds in : 16 seconds out

Bonus points you can use this for homeschool math!

Practice this 2 to 3 times a day for 5 to 10 minutes

Many people feel they do not need to increase their lung capacity until the time a simple and short exercise like playing with their kids or running with pets tires them and leaves them breathless.

Do these exercises to increase lung capacity and enjoy leisure time with loved ones without experiencing shortness of breath and fatigue

Stay well both mentally and physically. We will see you all soon!