So, this whole COVID thing has gone on way too long. Am I right? Unfortunately, many people are saying it won’t be over until we find a vaccine, and who knows how long that’s going to take.
I am now trying to accept the fact that I probably won’t be considered the girl who gives great hugs at work anymore. Or that a face mask will now just turn into an extension of my body.
We are all in this awkward phase of judgement, fear, frustration, and exhaustion. While at the same time, this whole social distncing and mask wearing thing is becoming the new “forward” (not the new “normal,” becasue this is NOT normal).
Since there is no getting around wearing a mask these days, espeically if you live in a state with over 15,000 cases in one day (thank you, Florida), I’ve put together this useful list of tips to help you push through these uncertain times.
Even if I don’t have COVID, is my mask still affecting my health?
Most likely. I’ve been hearing a lot of people complaining about having migraines, when they’ve never had one before, unexplained headaches, extreme sinus and breathing issues, dizziness and more anxiety since donning a mask. These individuals are: wearing a face mask for at least 5 consecutive hours while performing their job, are relatively healthy, and have tested negative for the virus.
Coincidence? I think not. I’ve done some research around this topic and have included some useful links for further reading. I am NOT promoting going mask-less, because they are certainly helpful with preventing COVID from spreading. I am simply providing some healthy practices while we all figure out how to wear a mask at work without passing out. You with me?
Tip #1 – HYDRATE
This tip may seem cliche, but it has been found to be extremely helpful, not just in life, but for this “Pandemic Period” (is what I’m calling it).
“Research has shown that dehydration vastly affects all of the systems in your body including your respiratory system. Drinking water helps to thin the mucus lining your airways and lungs. Dehydration can cause that mucus to thicken and get sticky, which slows down overall respiration and makes you more susceptible to illness, allergies and other respiratory problems” (lifehack.com)
So basically, not drinking enough hydrating liquids can cause you to develop some breathing issues. Which in turn, can be extremely difficult if your breathing is already hindered by something blocking your airways. It is also the middle of the summer as I’m writing this and we are all sweating a lot. We lose a lot of our body’s hydration through this natural detoxification process, so we need to be over-hydrating if we are going to be wearing a face mask in 90 degree weather.
What helps me get in as much water as possible is to have a liter container that has some sort of straw. That way you can slip that straw straight under your mask without taking it off.
Tip #2 – TAKE BREAKS
Whoever can wear a mask during their entire workday without taking it off is a superhero in my book. I also know that recycling your CO2 back into your body is not safe or healthy in any way. So, if you think you’re being heroic by not taking your mask off to truly breathe, you’re only prioritizing saving others, not yourself from danger.
I recommend setting a timer on your phone or watch for every 30-60 minutes to take your mask off (not near anyone) and take 5-10 deep breathes. Taking 1-2 minutes to do this throughout my day has been a game changer. When I’m taking a break, I will use that space to take some meditative, diaphragmatic breathes to open up my air flow and activate my parasympathetic nervous system. This space can be a bathroom stall, your desk, or better yet an outdoor space (even if it’s just a window).
When we are constantly breathing in our own warm air, we can start to unconsciously shallow our breathing. By doing this, not enough oxygen can get into our blood and tissues making us feel more fatigued than we actually are.
Here’s a 2-min breathing exercise video to guide you during your next break time.
Tip #3 – BE PICKY
Wearing a mask has been proven significantly affective. You know what’s more affective? Social Distancing. When we can avoid big crowds, let’s do it, because trying to wear a mask 24 hours a day is NOT SUSTAINABLE.
When we are not around others or with our trusted few that we reside with, we don’t need to don a mask. Please, please be picky when it comes to when and why you’re going to be in public, this will help minimize the amount of time you’re breathing behind some fabric.
Should you wear a mask in the car? Experts suggest, “thinking of your car as an extension of your home: Would you wear a face covering in your living room? You might – if a repairman had to come in to fix your electrical wiring or something. But most of the time you would not wear a face mask inside your house, and you can use the same thinking to decide if you should don a mask in the car” (Web MD)
Going for a walk or a run outside? “If you’re unlikely to be around anyone or will have the option of maintaining a safe distance from anyone you encounter, then a mask likely isn’t necessary but having one handy is a good idea just in case” (Cleveland Clinic). Again, it’s all about avoiding crowds and maintaining 6 foot distances from other humans. If you can do that, then a mask isn’t required for exercising in nature or your daily commute.
Tip #4 – SLOW DOWN
This tip is a little controversial, but I think it’s definitely worth mentioning. As of now, many gyms and workout studios are opening back up in the US. To be honest, I personally have not felt comfortable attending these venues because of the excessive amount of bodily fluids roaming around. In the majority of these places, masks are highly suggested, but not mandatory. Companies are excessively sanitizing and keeping capacity down to allow for the flexibility of removing your mask for optimized breathing, which I support.
I do wanna stress the importance of not over-exerting yourself while wearing a face covering. In this heat and during your workouts, your breathing already becomes extremely shallow, and quick. To add to the stress of working out, deep breathes are limited with a mask, which can cause dizziness, fatigue and headaches. When in doubt slow down. If something doesn’t feel good, stop, get away from others (maybe go outside) and remove your mask to take in as much oxygen to your lungs as possible.
Exercising outside is similar to the “Be Picky” tip above. “If others are running or cycling past you in a crowded park, wouldn’t you want them to try to contain those droplets? The same holds true if you’re up running on an isolated mountain trail. If you’re not around other people, there’s no one around to protect by wearing a mask, so it’s not really needed” (Cleveland Clinic).
The expectations of the workplace can also become a heavy load to carry. If you find yourself moving quickly, or becoming anxious to the point where your breathing changes, stop, calm down, and try to focus on your breathe. People…it’s not worth it to excel at work while sacrificing your health.
Tip #5 – PROPER FIT
So, remember when I said that people I know are starting to experience more headaches than normal? Well, it could be due to your mask not fitting your face properly. “External compression headaches are caused by headwear that places pressure on the head — including tight hats, helmets, headbands and goggles. The headaches are believed to result from pressure on pain receptors or pain fibers that transmit sensation from the face to the brain (trigeminal nerve) or on nerves in the back of the head (occipital nerves)” (Mayo Clinic).
While donning a mask that doesn’t fit right for several hours, this can cause a lot of discomfort on certain parts of the head. I know this is a thing because the longer I have my hair up in a ponytail, the more tension I get in my head and behind my eyes. This tension can result in chronic headaches… and put dehydration in the mix…whoa. Look out for a pounding head.
Research has shown that while the over-the-ear masks are easier to put on and remove, the double straps around the back of the head and the neck have become the most comfortable and adjustable.
Tip #6 – BREATHABLE MATERIAL
Face masks have been showing up in many shapes, sizes, patterns, fabrics, style, and colors. I have been absolutely amazed at the creativity and innovation around rocking a face mask as part of our everyday wear. In the crunchy, granola world of health, there are lots of passionate beliefs about what fibers humans should be wearing on their bodies.
I am not perfect, by any means, but I do strive to live into this belief as best as I can. Wearing 100% organic cotton, linen, silk, and wool are just some examples of the natural fabrics we should be allowing on our delicate skin. This is also true when it comes to our face mask.
Choosing 100% cotton and linen have been some of my favorites. They are extremely light weight for summer, soft on my face (which doesn’t cause irritation, #breakouts), and are extremely breathable. Some of my favorites are being sold on Etsy, in very neutral and classy prints.
Masks made from lycra, polyester and other synthetic materials are not only seeping into your skin through our face, but we are also inhaling micro-plastics straight into our mouth. YUCK. Materials like cotton and linen are not only less irritating, but they are much healthier for our overall well being.
Tip #7 – OIL ENHANCEMENTS
This tip is a bit extra, but I do think it could help with breathing better while wearing your face mask. There are some essential oils that are proven to help with the respiratory system in the body. Some of my favorites are Eucalyptus, Rosemary, and Peppermint.
By adding 1-2 drops to the inside of your mask (NOT directly on your skin) this can help to enhance any breathing difficulties you may be experiencing. It also helps to cleanse the air that is trapped behind our masks to improve the quality of breathes we are taking.
Here is a video of a News Reporter demonstrating this with a bandana mask.
Tip #8 – STAYING NOSY
No, this doesn’t mean getting into other people’s business. I mean breathing through your nose instead of your mouth. This may sound super weird, but it’s incredibly important when it comes to keeping our bodies calm while experiencing the stress of wearing a mask all day or even for a few minutes.
When we breathe through our noses (which is our body’s natural breathing process), we can inhale deeply, keeping us calm and relaxed. When we breathe through our mouth (which is usually when we are exerting ourselves) this can trigger stress because the body thinks that we are in danger.
“The lower lung is rich with the parasympathetic nerve receptors associated with calming the body and mind, whereas the upper lungs — which are stimulated by chest and mouth breathing — prompt us to hyperventilate and trigger sympathetic nerve receptors, which result in the fight or flight reaction” (Gaiam).
Our nose has a natural filtration system when it comes to keeping out certain molecules and bacteria. We can also obtain more energy and clarity from breathing through our noses. Over time, mouth breathing can contribute to dehydration, high blood pressure and even insomnia. Who knew?
Those hippie dippie granola people I was talking about earlier, well they also believe that wearing a face mask over time could possibly be causing more allergy/sinus issues, migraines (like I said earlier), and something called Hypercapnia. “Hypercapnia, or hypercarbia, is when you have too much carbon dioxide (CO2) in your bloodstream. It usually happens as a result of hypoventilation, or not being able to breathe properly and get oxygen into your lungs” (Healthline).
I don’t know what the possibility of developing this type of condition is, but the potential seems real. Recycling our CO2 back into our bodies is something that is happening to all of us on a regular basis, which is why these tips above are so crucial. That way we can at least minimize the amount of toxic air we are consuming.
If you found these tips helpful, make sure to leave me a comment and let me know which one you liked the most. Any other tips you have? Let me know that, too. I also love seeing your ideas on IG, so make sure to tag me @jeannadanielscoaching with any other healthy tips for face mask wearing.
Stay safe, stay sane, breathe deep.
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