Post-pandemic living: On breathing through a mask

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While the rolling out of vaccines has started across the globe, there is no telling when people will have to toss their face masks. Almost a year into the pandemic, some are still not used to wearing a mask when outside their homes. Dr. Lisa M. Cannon shares in this blog how to breathe better with and through a mask.

Practice at home. The thought of wearing a mask or face covering at home seems silly, but that’s one of the best ways to get used to the wearing one for most of the day. An individual must learn to be mindful of how they breathe when wearing a face cover, so they can pace themselves better when partaking in activities.

People who have respiratory problems, even those who might feel lightheaded after a few hours of wearing a mask, may take breathing breaks. Be sure to be in a safe space before taking off the mask. Shoulder shrugs, arm stretches, arm circles, torso twists, and bending allow for the upper chest and shoulders to relax after hours of wearing a snug face cover. In a safe place or one’s personal vehicle, try to drink plenty of fluids to stay hydrated.

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According to Dr. Lisa M. Cannon, proper posture allows the lungs to expand, helping one breathe better even with a mask or face covering on. During workouts, only take off masks and hydrate when away from others. It would be best to decrease the intensity of the workout when exercising in public places to prevent breathing issues.

Dr. Lisa M. Cannon is a pulmonologist with more than 15 years of experience in her field. She earned her medical degree from New York College of Medicine and her fellowship in pulmonary disease, critical care, and sleep medicine from Mount Sinai Hospital. For more updates from Dr. Lisa M. Cannon, head over to this page.

COVID-19 and respiratory health: A guide to wearing face masks

In nearly all parts of the world, people are required to wear face masks when in public due to the COVID-19 pandemic. Part of the new normal, wearing face masks prevents one from spreading or catching the sticky virus.

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Individuals who have chronic respiratory problems may find themselves in a tough spot, having to wear face masks when they already need help to breathe properly. Patients with respiratory problems risk catching the virus should they not wear a mask. With masks on, they might suffer from shortness of breath or have an asthma attack. Pulmonologist Dr. Lisa M. Cannon says nobody is exempt from wearing masks when heading to public areas. If wearing a face mask poses a great threat to one’s health, it would be best for them to forego leaving their homes to keep others safe.

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Some individuals with respiratory health issues may still need to go to public places. It is important to know that getting enough air should still be their priority. Wearing a cloth face mask in public offers enough protection from the threats of the virus, along with strict physical distancing. Lung patients must avoid wearing N95 masks. While offering the most effective protection against the virus, it’s difficult to breathe through an N95 mask, says Dr. Lisa M. Cannon.

Practice wearing cloth face masks at home in order to get used to the sensation. Make trips to public areas such as grocery stores, malls, parks, and others as quick as possible. Remember to regularly wash hands with soap and sanitize used cloth face masks in order to keep hands and belongings clean.

Dr. Lisa M. Cannon is a pulmonologist with 15 years of experience in her field. Her passion for pulmonology and critical care led her to her own medical practice in New Jersey. For more updates, visit this page.

Five steps to address sleep apnea naturally

Sleep apnea is no laughing matter. It’s a condition where your breathing stops for short periods while you are sleeping. It’s about not taking in enough oxygen, which leads you to gasp and usually wake up in the middle of the night. It can sound like snoring, but people are mostly unaware that they have stopped breathing. Here are five ways to naturally address this sleep problem.

Image source: Pixabay.com

Image source: Pixabay.com

Healthy diet and exercise: Focus on healthy foods, exercise, and losing the excess pounds to remedy sleep apnea symptoms. In a study, a 12-week weight loss program led to a significant reduction in daytime sleepiness and fatigue among patients. Exercising four times a week at the minimum also helps improve one’s condition.

Sleep position: According to research, sleeping on one’s back – known as the supine position – can actually make symptoms worse. It can increase snoring and block the airways. Instead, try to sleep on your side to assist in normal breathing.

Alcohol and smoking avoidance: Alcohol relaxes the throat muscles governing breathing, which leads to snoring and an interrupted sleep cycle. Tobacco use, too, can worsen inflammation and swelling in the airways.

Mouth and throat / orofacial exercises: These exercises are an often-promoted technique in sleep apnea treatment without CPAP. They are exercises that strengthen the muscles in the mouth, throat, jaw, as well as other areas of the face. In studies, they showed to help in decreasing the intensity and frequency of snoring and daytime sleepiness, as well as in improving the overall quality of sleep.

Yoga: Apart from regular exercise, yoga can specifically enhance one’s respiratory strength and facilitate oxygen flow. It can also potentially reduce the sleep interruptions that one suffers through the night.

Dr.Lisa M. Cannon is a New Jersey-based physician. She earned her degree in medicine from New York City College and her fellowship in pulmonary, critical care, and sleep medicine from the renowned Mount Sinai Hospital in New York. Click here for similar reads.