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Expert Advice: Two Masks Are Better Than One

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Expert Advice: Two Masks Are Better Than One


Many people have adjusted to the new normal — checking for keys, wallet and mask before leaving the house. Now, that might be changing a bit. Instead of one mask, people are reaching for two. Anthony Fauci, MD, endorsed the trend of double masking to NBC’s Savannah Guthrie.  “If you have a physical covering with one layer, you put another layer on, it just makes common sense that it likely would be more effective…” said Dr. Fauci. 

People tuning in to the 2021 inauguration of President Joe Biden might have noticed the number of double masks, notably on Pete Buttigieg, US Secretary of Transportation, and Amanda Gorman, the poet laureate. 

But, is it necessary to start layering up? 

Seeing Double

A mask has no magical properties, it works due to physics. Monica Gandhi, MD,  a professor of Medicine at the University of California, San Francisco co-authored a paper on masking with colleague Linsey C. Marr, PhD. In it, she explained that the mask is not “catching” particles like a colander catches pasta, instead, it is slowing them down relative to the air they are being carried along in. This lets air in and out and keeps droplets caught in the mask.

Dr. Gandhi supports multiple layers in a mask. Here is where double masking comes in. “ For maximal protection…members of the public can either (1) wear a cloth mask tightly on top of a surgical mask…or (2) wear a three-layer mask with outer layers consisting of a flexible, tightly woven fabric…and a middle layer consisting of a non-woven high-efficiency filter material…” she explains in her paper published in December in the journal Med. 

Double masking does two things; it can improve the overall fit and reduce gaps, but it also adds an extra layer.  

Something like an N-95 would accomplish the same thing. They are made of a special material and are tight-fitting. In a tweet from October of last year, Esther Choo, MD, PhD, explained why she double-masked even with an N-95. 

 

 

N-95s provide excellent protection and don’t require a second layer in the same way a surgical mask might.  Dr. Choo is an emergency physician and a professor at the Oregon Health & Science University . 

Upgrading it 

People who are interested in moving to a single, triple-layered mask need look no farther than the mall, where retailers like Old Navy are selling three-layered masks. Of course, the best three- layered mask has a filtering layer, and people can upgrade their current masks by adding a surgical mask underneath, or something like a coffee filter to add that coveted third layer. Masks can also be found on websites like Etsy, or other online retailers. 

Not for everybody 

Just because there are good reasons to double mask doesn’t make it a good idea for everyone. Carl Cameron, MD, chief medical officer at MVP Health Care, an insurer in New York and Vermont, explained in an interview with Martha Stewart that fit and comfort are also important. “If wearing two masks provides a worse fit than one well-fitted mask, it could create a poor seal around your nose and mouth and lower your protection,” he explained. Dr. Cameron also noted that if the two masks make breathing more difficult or are just uncomfortable, these reasons could cause people to touch their faces even more, which is a known way of contracting the virus, as the virus can enter mucous membranes in the eyes, nose and mouth.

Many health experts seem to agree: one really good mask is okay but two masks, especially one surgical and one homemade, are probably a good idea in some settings.

 

 

Dr. Jha is the dean of Brown’s School of Public Health. 

Dr. Gandhi, in a tweet, subs tantiated this. “May I clarify “double masks?” Our exact recommendation was either N-95 (hard to get, uncomfortable, must be fit tested) versus surgical + cloth together versus one cloth mask with a filter in-between 2 layers (like vacuum bag) & not always,” she explained, specifying that these guidelines were for “vulnerable individuals” or in particular situations, like being in a crowded indoor area. “There is still [a] role for basic masks and only maximal when needed,” she continued, warning against layering more than two masks. More masks does not mean better, and too many masks could make them too impractical.

But what about the variants?

Variants of the original SarsCoV-2 virus have been making the news, and some are more infectious than the original virus. This is driving some of the double masking. “I started doing the double masking when I started getting a little bit smarter about the [new] variants,” Lindsey Leininger, PhD. told Slate . Dr. Leininger, public health expert, is a professor at Dartmouth’s Tuck School of Business.  

It comes down to fit

A mask is only as good as the fit. Wearing a well-fitting, tie-in-the-back cloth mask, with a surgical mask beneath it, is worthy of becoming a member of the Covid-19 prevention classics: limiting contact, social distancing, and handwashing. 

Sabrina Emms is a science journalist. She got her start as an intern at a health and science podcast out of Philadelphia public radio. Before that she worked as a researcher, looking at the way bones are formed. When out of the lab and away from her computer, she’s moonlighted as a pig vet’s assistant and a bagel baker.





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Feeling Tired All The Time? Possible Causes And Solutions

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Long days of work, lack of sleep, and stress at the office can be the most common factors that make you feel tired. However, feeling “tired all the time” (TATT) without known reasons can be an indication of an underlying health issue that needs immediate attention.

Finding the exact cause of the lingering tiredness can be the first step toward solving the symptom.

Health conditions that cause fatigue:

1. Anemia – Anemia is one of the most common causes of fatigue. A person who has anemia does not have enough red blood cells in the body, causing symptoms such as tiredness, dizziness, feeling cold and crankiness.

Most often, anemia is caused by iron deficiency. Hence, the condition can be best resolved by including iron-rich foods in the diet and use of iron supplements.

2. Sleep Apnea – It causes the body to stop breathing momentarily during sleep. The condition can affect the quality of sleep and hence make you feel fatigued.

For milder cases of sleep apnea, lifestyle changes such as losing weight or quitting smoking can help solve the sleep disorder. In more severe cases where there is an obstruction in breathing, surgeries and therapies can help.

3. Diabetes – A person who has diabetes has changes in blood sugar level, which can cause fatigue. A patient who is already on diabetic medication can also experience tiredness as a side effect of the medication.

Early identification and taking the correct treatment is the key to managing diabetes. Losing extra weight and having a healthy diet also help in the treatment.

4. Thyroid – Thyroid diseases can be due to an overactive or an underactive thyroid gland. In people who have an underactive thyroid (hypothyroidism), the metabolism slows down leading to symptoms such as lethargy and fatigue. In people with an overactive thyroid (hyperthyroidism), the metabolism speeds up leading to fatigue and difficulty sleeping.

Right diet and lifestyle choices, along with medications, can help in thyroid management.

5. Infections – A person can show symptoms of fatigue when the body is fighting a viral or bacterial infection. Infections ranging from the flu to HIV can cause tiredness.

Along with fatigue, other symptoms such as fever, headache, body aches, shortness of breath and appetite loss can also accompany the infection. Treating the symptoms and taking adequate rest helps in faster recovery.

6. Food allergies – Fatigue may be an early warning sign of hidden food allergies and autoimmune disorders such as celiac disease. Identifying the allergen using a food allergy test or through an elimination diet can help in allergy treatment.

7. Heart disease – If you feel exhausted from an activity that used to be easy, then it is good to check your heart health, as fatigue can be an indication of underlying heart disease.

8. Depression/ anxiety – Fatigue can also be an indicator of a mental health disorder such as depression or anxiety. A combination of medication and psychotherapy can help relieve symptoms.

Lifestyle causes

Apart from serious health conditions, certain lifestyle habits such as dehydration, poor diet, stress and insufficient sleep can cause exhaustion. Having a well-balanced diet, regular exercise and routine sleep can help solve fatigue caused by lifestyle habits.

Published by Medicaldaily.com



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How To Overcome Your Sleep Debt And Reclaim Energy

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Picture this: you’re burning the midnight oil, studying or binge-watching your favorite shows, all at the expense of a good night’s sleep. Have you ever stopped to think about the toll it takes on your body and mind? The consequences can be more serious than you might realize.

Not getting enough sleep can translate into a multitude of issues, including weight gain, lack of focus, tiredness, a haze of confusion, and even depression. If you too are encountering similar issues lately then chances are you have a sleep debt.

Wondering what is sleep debt?

People from 13-18 years of age need 8 hours of sleep, whilst adults beyond that age will require at least 7 hours of snooze.

Sleep debt is a collection of the total hours you haven’t slept or traded your sleep for something else. Sleep debt keeps piling up as a person falls short of the total hours of sleep recommended for an adult, according to the Centers for Disease Control and Prevention.

And when you keep letting go of your sleep for other activities, the body adapts to the new normal and effects start to reflect on the energy levels, which deplete.

“However, like every other debt out there, this too has a repayment option,” Dr. Kunal Kumar, medical director of the Sleep Center at Einstein Medical Center in Philadelphia, told Livestrong.

Below are some expert-vetted ways you can pay back the sleep debt. (Courtesy: Livestrong and Sleepfoundation)

Just like financial debt, imagine sleep debt as a debt you owe to your body. It needs to be repaid. The good news is that catching up on sleep is indeed possible.

  • Maintain a set sleep schedule: Overhauling the sleep schedule is a pretty difficult task to achieve, and it’s best to do that gradually. Create a set sleep schedule by making some small changes to your routine. Instead of making abrupt shifts in your bedtime or wake-up time, adjust them gradually by 15 to 30-minute increments.
  • Minimize your gadget usage: Wind down activities and minimize electronic usage before bed to promote better sleep. Relax and prepare for quality sleep by dimming the lights and setting an alarm for 30 minutes to an hour before bed.
  • Reshuffle your sleeping arrangements: Are you finding it hard to get a good night’s sleep due to excessive sweating? Well, here’s a handy solution: consider upgrading to a cooling mattress or opting for cooling sheets. These innovative sleep essentials can help regulate your body temperature, and keep you comfortably cool throughout the night, ensuring a more blissful slumber. Memory foam pillows can work wonders in relieving neck and back discomfort in case you are struggling with backache.
  • Improve the bedroom environment: Create a sleep-friendly bedroom environment by adjusting the temperature for comfort, and blocking out disruptive lights, or noises that might disturb your restful slumber. And if your mattress, pillow, or sheets are worn out or no longer providing the support you need, consider treating yourself to new ones.

Published by Medicaldaily.com



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Omega-3 Fatty Acids Slow The Progression Of Amyotrophic Lateral Sclerosis: Study

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Omega-3 fatty acids are known for a range of health benefits, from promoting brain and heart health to reducing inflammation and protection against several chronic conditions.

In a new study, researchers found that omega-3 acids, especially the type found in foods like flaxseeds, walnuts, chia seeds, canola oil and soybean oil, can slow down the progression of amyotrophic lateral sclerosis (ALS).

It is a debilitating nervous system disease that gradually worsens over time and can be fatal. The condition results in a loss of muscle control and affects the nerve cells in the brain and spinal cord. It is also known as Lou Gehrig’s disease after the baseball player who was diagnosed with it.

The initial symptoms of the disease include muscle weakness, difficulty in walking and hand movements. The symptoms can slowly progress to difficulties with chewing, swallowing, speaking and breathing.

The exact cause of ALS is not known. However, around 10% of people get it from a risk gene passed down from a family member. It is estimated that more than 32,000 people in the U.S. live with the condition.

In the latest study, researchers from Harvard T.H. Chan School of Public Health in Massachusetts evaluated 449 people living with ALS in a clinical trial. The team assessed the severity of their symptoms, the progression of their disease, along with the levels of omega-3 fatty acids in their blood, for 18 months.

The study suggested that alpha-linolenic acid (ALA), a type of omega-3 found in plants, is particularly beneficial in slowing the progression of ALS. The participants with the highest levels of ALA had a 50% reduced risk of death during the study period compared to those with the lowest levels of ALA.

Researchers also found a reduction in death risk in participants who had eicosapentaenoic acid, the type of omega-3 fatty acid found in fatty fish and fish oil, and linoleic acid found in vegetable oils, nuts and seeds.

A previous study conducted by the same team suggested that a diet high in ALA and higher blood levels of the nutrient could reduce the risk of developing the condition.

“In this study, we found that among people living with ALS, higher blood levels of ALA were also associated with a slower disease progression and a lower risk of death within the study period. These findings, along with our previous research suggest that this fatty acid may have neuroprotective effects that could benefit people with ALS,” said Kjetil Bjornevik, the lead author of the study.

Published by Medicaldaily.com



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