MASKS AND CORONAVIRUS

 In light of the Coronavirus pandemic, it has become common for people to wear masks in order to prevent contamination and further spread of the disease. It is therefore important to have certain information to serve as a guide on the selection and use of masks. 

TYPES OF MASK 

The common types are Surgical Masks and Cloth Masks.

Surgical Masks: Commonly used by health workers. It does not protect the wearer from inhaling air borne bacteria and viruses. It blocks only large particle droplets, splashes, splatter or sprays. It also reduces the exposure of the wearer’s saliva and respiratory secretions to others.

Surgical masks also remind the wearer not to touch their mouth and nose so as not to transfer virus/bacteria after having touched a contaminated surface.

Surgical masks should be discarded after single use because viruses/bacteria can grow and flourish inside the reused mask.

Surgical masks usually have N, R or P written over them. N means the mask is not oil proof, R means the mask is oil resistant and P means the mask is oil proof.

Cloth Masks: These may seem cheaper and more practicable to use because they can be reused after washing. However, they are less effective than surgical masks in terms of filtration efficiency. A cloth mask is a woven material, therefore pore size is bigger than that of a surgical mask which is made up of non-woven polypropylene material. Surgical masks are therefore recommended. 

RESPIRATORS

Respirators have a tighter seal than masks and usually, air passes only through its material after filtration.  As such, not all respirators are the same. They are graded according to their filtration efficiency, type of filter used, type of material used and additional features. 

In terms of filtration efficiency, they are usually graded as 95, 99 and 100 which mean the respirator is capable of trapping either 95%, 99% or 99.9% respectively, of particles even as small as 0.3 micron size.

WHO SHOULD WEAR A MASK?

It is advisable that we take all precautions to curtail the spread of coronavirus. Consequently;

Sick persons should wear the surgical mask to prevent spread of the disease.

A person taking care of sick persons should wear the surgical mask to prevent contracting the disease.

All health workers should use the surgical mask as they stand the risk of exposure to the respiratory secretions of infected patients.

Everyone should wear surgical masks while in public. 

Stay informed and stay safe!

THE CORONAVIRUS BOYCOTT

This article is provided as an information resource only. It is not intended nor recommended as a substitute for medical diagnosis or treatment. If you are experiencing any of the symptoms mentioned herein, seek medical attention immediately! 

DEFINITION  

Coronavirus disease, also known as COVID-19, is a highly infectious disease caused by a new virus.

SYMPTOMS 

IF YOU ARE EXPERIENCING ANY OF THE FOLLOWING SYMPTOMS, AVOID PHYSICAL CONTACT WITH PEOPLE AND SEEK MEDICAL ATTENTION IMMEDIATELY:

Cough

Fever

Tiredness 

Difficulty breathing in more severe cases

PREVENTION 

Wash your hands regularly and thoroughly with soap and water 

Maintain at least 3 feet distance between yourself and anyone who is coughing or sneezing 

Go a step further to maintain at least 3 feet distance between yourself and anyone when you go out, regardless of whether or not the person is coughing or sneezing 

Keep your hands away from your face- eyes, nose and mouth 

Avoid shaking hands, hugging and all forms of physical contact. Greet with a wave instead. 

Cover your nose and mouth with your bent elbow or tissue when you cough or sneeze. Dispose the tissue immediately 

If you use a face mask while out, cover your mouth and nose well and don't touch the mask once it's on. Dispose single-use masks immediately after each use and wash your hands immediately after disposal

For areas under curfew, obey the curfew and stay home

For areas yet to be placed under curfew, avoid going out unnecessarily and avoid all forms of physical contact when you are out.

TREATMENT 

Although a few countries have reported some people who have recovered from the disease without special treatment, there is no specific medicine to prevent or treat coronavirus. Medical research remains ongoing. 

Coronavirus can be fatal so take all necessary precautions to curtail the spread of this disease. 

Stay informed and stay safe!

Exercise and push death away

EXERCISE 

This article discusses exercise and its benefits for adults.

The three main types of exercise:

 

Aerobic exercise — includes walking, running, or swimming, which increase the flow of blood through the heart. 

Resistance training — exercise designed to increase muscle strength and includes lifting weights. It's sometimes called anaerobic because the muscles do not get enough oxygen to sustain anaerobic exercise for prolonged periods of time.

Stretching exercise — designed to improve flexibility and prevent injury. Good range of motion in all joints helps to maintain musculoskeletal function, balance, and agility.

BENEFITS OF EXERCISE

●Regular exercise prevents premature death. Exercise also lowers the risk of death in men with coronary artery disease.

●Exercise burns calories and may help to burn calories even while not exercising. Exercise also helps maintain muscle mass while dieting. 

●Improves blood sugar control in diabetics and can help prevent or delay the onset of type 2 diabetes. 

●Aerobic exercise helps decrease blood pressure; this effect may be even greater in people with high blood pressure. 

●Exercise improves the blood fats (lipid profile) by decreasing triglyceride levels and raising high-density lipoprotein (good cholesterol) levels. 

●Reduces tension, anxiety, and depression.

●Exercise which uses the body's weight to work against gravity, including walking or running, helps to prevent osteoporosis and reduces fractures. 

●Exercise training can improve circulation and exercise tolerance for people who have angina (chest pain from a reduced blood supply to the heart).

●Exercise prevents breast and prostate cancer, delays or prevents dementia, and decreases the risk of gallstone disease.

●Helps with quitting smoking. 

TESTING BEFORE AN EXERCISE PROGRAM

Most people do not need to do this, but it's best to check with a doctor. People with diabetes or multiple risk factors for heart disease may need an exercise test before starting an exercise program. 

GETTING STARTED

If you don't normally exercise, start exercising for a few minutes at a low intensity (eg, walking). This will prevent discomfort, disappointment or disability from muscle pulls and strains. 

As physical fitness improves, slowly begin to increase the frequency or time, with a goal of getting at least 30 minutes of exercise, five days each week. 

Perform moderate-intensity exercise on most days of the week. 

EXERCISE PROGRAM

Warm up — Begin exercise sessions with a 5 to 10-minute period of warm-up with low-level aerobic exercises (walking, stationary cycling, calisthenics), and then stretches and flexibility movements. Warm-up allows for a gradual increase in heart rate and may reduce the risk of injuries.

Workout — Keep the workout fun and interesting by mixing up aerobic exercise, strength training and stretching.

Aerobic exercise — Walking, cycling, stair climbing, and other endurance-type activities. Low-impact activities like swimming are excellent for people with arthritis because they are less likely to cause injury.

To decrease repetitive strain to your muscles and other tissues, vary the exercises you do. For example, swim three days in a week and walk on other days.

A minimum of 30 minutes of moderate-intensity aerobic exercise (eg, brisk walking) is recommended on five days each week. Alternatively, 20 minutes of vigorous-intensity aerobic exercise (eg, jogging) on three days each week. 

If you are breathless, fatigued and sweating, you have done excellently.

Resistance training — can be done with weights, machines, or exercise bands at least twice a week with at least 48 hours of rest between sessions. Most experts recommend at least one "set" of 8 to 12 "repetitions" of this exercise, for each of the major muscle groups.

●A repetition is a single completed back and forth motion of a resistance exercise, such as bending and extending the arm at the elbow while holding a weight in the hand.

●A set is a number of repetitions done without resting.

Begin with light weights, resistive bands, or even a can of food, to allow the muscles and other tissues to adapt. 

Don't perform resistance training if you are in pain or have swelling anywhere.

Stretching — Stretching and flexibility exercises should include every major joint (hip, back, shoulder, knee, upper trunk, neck). Engage in a few minutes of low-intensity aerobic exercise before stretching. Movement into a stretch should be slow, and the stretch itself should be held for approximately 10 to 30 seconds. Don't bounce while beginning or performing a stretch.

Each exercise should be performed several times. The stretch should not cause pain but only mild discomfort.

Cool-down exercises — should be done for approximately five minutes at the end of an exercise session. Cool-down may include slow walking, calisthenics and stretching. This allows the body to clear built up acid in the muscles and allows more blood back into the circulation. This helps to prevent muscle cramps and sudden drops in blood pressure that can cause lightheadedness.

EVALUATING AN EXERCISE PROGRAM

Exercise should fit into the daily schedule (for example, take the stairs instead of the elevator or take a longer route to walk from one place to another), be enjoyable, and feel safe.

However, health problems, changes in job type or hours, and vacations may disrupt your exercise program. Getting back on track can be tough but is an important step in maintaining the benefits of exercise.

WHEN TO SEEK HELP

If any of these problems occur, stop the activity and contact your doctor immediately:

●Pain or pressure in the chest, arms, throat, jaw or back

●Nausea or vomiting during or after exercise

●Palpitations or a sudden burst of a very fast heart rate

●Inability to catch your breath

●Lightheadedness, dizziness or feeling faint during exercise (feeling lightheaded after exercise may mean that a longer cool-down period is needed)

●Feeling very weak or very tired

●Pains in joints, shins, heels or calf muscles (not an emergency but should be evaluated if it doesn't resolve)

PRECAUTIONS

●Drink fluids during and after exercise.

●Don't exercise outdoors if it's too hot or cold.

●Wear supportive, well-fitting running or walking shoes. Replace shoes showing signs of deterioration (eg, cracking, separation of shoe from the sole, imprint of the foot in the insole).

HOW TO IMPROVE YOUR HEALTH THROUGH DIET

This article summarizes the relationships between various foods and specific health conditions, and concludes with general recommendations for following a healthy diet. 

FRUITS AND VEGETABLES

●Increased intake lowers risk of premature death, cardiovascular diseases including coronary heart disease (CHD) and stroke.

●High intake may reduce the risk of cancer. Tomato and tomato-based foods may be beneficial at lowering the risk of prostate cancer.

●Recommended intake is at least five servings of fruits and/or vegetables daily.

FIBER

High intake can decrease the risk of CHD, colon cancer, and premature death. It also protects against type 2 diabetes. Eating soluble fiber (like vegetables, fruits, and especially legumes) may help control blood sugar in diabetic patients. 

The recommended amount of dietary fiber is 25g per day for women and 38g per day for men. Many cereals, fruits, and vegetables are excellent sources of dietary fiber. Read the product information panel on the package to determine the number of grams of fiber per serving.

GRAINS AND SUGAR

Eat whole grain foods (like 100% whole wheat bread, steel-cut oats, and brown rice) instead of foods made with refined grains (like white bread and white rice). Regularly eating whole grains helps weight loss and lowers the risk of diabetes. Regularly consuming refined grains and added sugars leads to weight gain and increased risk of diabetes.

FAT

Eating foods higher in healthy fats and lower in unhealthy fats may reduce the risk of CHD.

The type of fat consumed appears to be more important than the amount of total fat. Polyunsaturated fats (like, corn oil, walnuts and omega 3 found in fish) should be taken instead of trans fats. 

Trans fats appear on food labels as “partially hydrogenated oils”. They are found in many margarines, commercial baked goods and oils kept at high temperatures for a long period, such as frying vats in fast food restaurants.

Although saturated fats (found in animal products like cheese, butter, and red meat) have been viewed as unhealthy, and monounsaturated fats (found in combination with other fats in oils like olive oil) as healthy, newer evidence suggests that saturated and monounsaturated fats do not significantly increase or decrease the risk of CHD, although saturated fats raise cholesterol levels.

Don't replace unhealthy fats with refined carbohydrates (eg, white bread, white rice, most sweets) as this may lower levels of high-density lipoprotein (HDL) cholesterol (good cholesterol), which increases the risk of CHD.

RED MEAT

Regularly eating red meat (like beef, pepperoni, and pork), increases the risk of cancer, cardiovascular disease and diabetes.

FOLATE

A type of B vitamin that is important in the production of red blood cells. Low levels of folate in pregnant women have been linked to a group of birth defects called neural tube defects. To ensure adequate folate intake, take vitamins containing folate and cereals fortified with folate.

ANTIOXIDANTS

These include vitamins A, C, E, and beta-carotene. Many foods, especially fruits and vegetables, contain these vitamins as well as additional antioxidant properties. It is unclear if they help prevent cancer, and some studies show they may actually cause harm. Individuals who have specific vitamin deficiencies may take antioxidant vitamin supplements.

CALCIUM AND VITAMIN D

Adequate calcium and vitamin D intake particularly in women, reduces the risk of osteoporosis. A doctor can help decide if supplements are needed. Experts recommend that premenopausal women and men consume at least 1000mg of calcium per day and postmenopausal women should consume 1200mg per day. No more than 2000mg of calcium should be consumed daily. 

For vitamin D, 20 micrograms per day is recommended for adults over 70 years old and postmenopausal women. For other adults, 15 micrograms per day is generally recommended.

ALCOHOL

Moderate alcohol intake (just one drink per day for women and up to two drinks per day for men) may reduce the risk of heart disease. However, regularly drinking alcohol increases the risk of breast cancer in women; cancers of the mouth, esophagus, throat, larynx and liver; cirrhosis and alcoholism; and injuries and other trauma-related problems, particularly in men.

Those who do not drink alcohol should not start.

People under 40 years who are at low risk of cardiovascular disease should not drink because the risks outweigh the benefits in this group.

CALORIE INTAKE

Too many calories lead to weight gain and obesity, which are linked to premature death and an increased risk of cardiovascular disease, diabetes, hypertension, numerous cancers, and other diseases.

The total number of calories a person needs depends upon these factors:

●Weight

●Age

●Gender

●Height

●Activity level

GENERAL RECOMMENDATIONS FOR A HEALTHY DIET

Eat lots of vegetables, fruits, and whole grains and a little red meat. Get at least five servings of fruits and vegetables every day. To achieve this:

●Include fruits and vegetables in every meal. Eat a variety of fresh or frozen fruits and vegetables.

●Snack on vegetables.

●Give your kids fruits as snacks.

●Put fruit on your cereal.

●Consume at least half of all grains as whole grains (like 100% whole wheat bread, brown rice, whole grain cereal).

●Choose smaller portions and eat more slowly.

Cut down on unhealthy fats (trans fats and saturated fats) and consume more healthy fats (polyunsaturated and monounsaturated fat). To achieve this:

●Choose chicken, fish, and beans instead of red meat and cheese.

●Cook with oils that contain polyunsaturated and monounsaturated fats, like corn, olive, and peanut oil.

●Choose margarines that do not have partially hydrogenated oils. Soft margarines (especially squeeze margarines) have less trans fatty acids than stick margarines.

●Eat fewer baked goods that are store-made and contain partially hydrogenated fats (like many types of crackers, cookies, and cupcakes).

●When eating at fast food restaurants, choose healthy items for yourself and your family, like broiled chicken or salad.

●If choosing prepared or processed foods, choose those labeled “zero trans fat.”

Avoid sugary drinks and excessive alcohol intake. To achieve this:

●Drink unsweetened and non-alcoholic beverages, like water.

●Avoid making sugary drinks and alcohol an essential part of family gatherings.

LOSING WEIGHT FOR HEALTH

This article is not intended nor recommended as a substitute for medical advice, diagnosis, or treatment. Always seek the advice of your own doctor regarding any medical questions or conditions. 

INTRODUCTION

Develop a relationship with a doctor who has experience in helping people lose weight and make the accompanying lifestyle changes, as the doctor can find the best plan for you, monitor your progress, and provide advice and support.

STARTING A WEIGHT LOSS PROGRAM

Different approaches work for different people so keep trying until you find what works for you.

First Stage: Weigh yourself; Measure your waist circumference; Calculate your body mass index (BMI)= weight in Kg divide by the square of your height in meters.

●BMI between 25 and 29.9 is considered overweight

●BMI of 30 or greater is considered to be obese

A waist circumference greater than 35 inches (88 cm) in women and 40 inches (102 cm) in men increases the risk of complications such as heart disease and diabetes.

First Goal: Avoid gaining more weight!

TYPES OF TREATMENT

Your doctor can help determine what combination of weight loss treatments would work best for you. These treatments include:

LIFESTYLE CHANGES

This approach may involve these:

The triggers that make you want to eat — Find out the situations that make you eat even when you are not hungry.

The trigger may be related to a certain time of the day or to a certain activity, like watching tv or sitting at a desk working. 

Eating — Change your eating habits by;

●Using a smaller plate for meals

●Eating more slowly

●Making your meals more colourful by adding carrot, cucumber, tomato, etc.

●Keeping healthy snacks (like carrots and fruits) around in case you get hungry between meals

Proteins, fruits and vegetables = Lower weight Foods like fries or chips, baked goods, soft drinks and meats like beef = Weight gain. 

Goals and rewards — You might set a goal to avoid eating after a certain time for a week, with a longer-term goal to lose 5% of your weight by a certain date.

Don't use food as a reward.

The idea is to reward yourself for changing unhealthy behaviours.

Avoid temptations – When possible, avoid situations in which your ability to stick to healthy eating may be threatened. In addition, learn how to say "no" when urged to eat at social gatherings.  

Support system – Have a friend to provide support and reinforce good behaviour. Family support is also essential; if your family doesn't support you, this can slow your progress or even keep you from losing weight.

Positive thinking – If you eat an unplanned meal, thinking negatively may lead you to eat more. Think "since I've eaten outside my diet, I should do something to get back on track".

Reduce stress – Stress triggers unhealthy eating habits in some people so find a way to deal with difficulties without eating.

CHOOSING A DIET OR NEW EATING PLAN

How quickly you lose weight depends upon factors, such as your age, gender, and starting weight. Generally;

●Young people lose weight faster than older people. 

●When dieting, men lose more weight than women of similar height and weight.

●Extremely overweight people lose weight faster than mildly overweight people.

Choose foods that contain enough protein, carbohydrates, essential fatty acids, and vitamins (balanced diet).

Avoid alcohol, soft drinks, artificial fruit drinks and baked goods since they have calories but lack important nutrients.

Low-fat diet — 

●Eat low-fat foods like beans, egg white, etc. 

With this diet, increase healthy carbohydrates in your diet (eg, whole grains, fruits, and vegetables).

Low-carbohydrate diet —  Eating between 60 and 130 grams of carbohydrates per day.

●With a very-low-carbohydrate diet, you eat between 0 and 60 grams of carbohydrates per day

Carbohydrates are found in fruits, vegetables, bread, rice, pasta, cereal and dairy products. With this diet, make healthy choices for fat and protein (eg, fish, nuts, beans); eating a lot of saturated fats (butter, beef) increase your cholesterol level and raise your risk of heart disease.

Which diet is best? Choose a diet or meal plan that includes foods you like to help you follow it. 

Fad diets — Promise quick weight loss (more than 0.5 to 1kg per week) and may claim that you don't need to exercise or give up your favorite foods. They lack any scientific evidence of safety and effectiveness, instead relying on "before" and "after" photos or testimonials.

WEIGHT LOSS MEDICINES

Medication may aid weight loss when combined with diet, exercise, and lifestyle changes. In addition to their expensive nature, it's important to understand their risks, benefits, and limitations. Although weight loss medicines may not help you reach your "dream" weight, they can contribute to reducing your risk of diabetes or heart disease.

Consult your doctor to guide you on what medications to use.

Some of the available weight loss medications are;

Phentermine — (brand names: Adipex-P, Lomaira) reduces food intake by causing you to feel full more quickly while eating.

Side effects; increase in blood pressure and heart rate, insomnia, dry mouth, constipation and nervousness. 

Do not take phentermine if you have heart disease, uncontrolled high blood pressure, hyperthyroidism, or a history of drug abuse.

If you don't lose at least 5% of your initial body weight after 12 weeks, stop the medication and talk with your doctor about other options.

Bupropion-naltrexone — Side effects include nausea, headache, constipation, insomnia, vomiting, dizziness, and dry mouth. 

If you don't lose at least 5% of your initial body weight after 12 weeks, the medication should be discontinued.

Do not use bupropion-naltrexone if you have uncontrolled high blood pressure, a seizure disorder, or an eating disorder. Or if you take (or have recently taken) other medications containing bupropion, chronic opioids (narcotics), or monoamine oxidase inhibitors.

DIETARY SUPPLEMENTS NOT RECOMMENDED 

This is because some are unsafe, while others have not been proved to be safe or effective.

WEIGHT LOSS SURGERIES

Bariatric (stomach) surgery may be an option in certain situations, if a person is unable to lose weight with lifestyle changes and medications.

HYPERTENSION AS A NEGLECTED KILLER

Yakubu just slumped in the office and died.

Tina went to have her bath and she collapsed in the bathroom.

Sam was driving and he had a heart attack. By the time he was rushed to the hospital he had died.

Mr. Gida retired and he had a stroke one month later.

These are stories we have heard before and will continue to hear. The culprit? Hypertension!

Hypertension also known as High blood pressure, is a condition in which the force of the blood against the artery walls is too high. It is when the blood pressure is above 140/90. It becomes severe if it rises above 180/120.

Hypertension often has no symptoms and requires medical diagnosis. If left undiagnosed and untreated, it can cause heart conditions such as heart failure, thickening of the heart muscle, coronary heart disease and other conditions. It can also cause stroke and sudden death.

CAUSES

The exact causes are not known but there are several contributory factors which include;

Being overweight/obese

Stress

Smoking 

Excess consumption of alcohol 

Lack of physical activity 

Genetics 

Too much salt in the diet 

The danger in hypertension is that while symptoms may be absent, it's effects may come upon the victim suddenly.

If you have already been diagnosed with hypertension, do not panic. Although it can not be cured, it can be controlled. Keep consulting with your physician, take the prescribed medication and effect the necessary lifestyle changes.

If you do not have hypertension, here are some tips to help prevent it;

Eat a healthy diet; less salt, less fatty foods 

Exercise regularly 

Maintain a healthy weight 

No smoking 

Limit alcohol consumption or stop it totally 

Regular check-ups to know your health numbers 

WHAT ARE YOUR HEALTH NUMBERS?

Blood pressure 

Total Cholesterol 

Blood sugar

Body Mass Index (BMI)

Generally, the ideal numbers for most adults are;

Blood pressure = 120/80 mm Hg

BMI = 25kg/m2 

Fasting blood sugar = 100 mg/dL

Knowing your health numbers will guide you on the necessary lifestyle changes you need to make.

CHECK-UP CHECK-UP CHECK-UP

Regular check-ups with your physician or cardiologist, are essential. This will ensure early diagnosis and timely intervention. If you have not been going for check-ups, begin today. As we all know, forewarned is forearmed.