To mitigate the spread of COVID-19, we wear face masks to protect those around us from being exposed to our potentially infected respiratory droplets. But if you’ve been rocking a neck gaiter or bandana for style or ease, you’re actually not offering much protection at all, according to new research.

Scientists at Duke compared 14 different types of face coverings—including 2- and 3-ply fabric and surgical masks, various N95s, a neck gaiter, and a traditional bandana. They measured how many droplets came through the fabric when the wearer spoke.
Their findings, published in Science Advances: While some masks work quite well, bandanas offer almost no protection against the transmission of respiratory droplets. And the neck gaiter they tested actually let through more droplets compared to not wearing a mask at all.
Study on efficacy of 14 different face masks against COVID-19 Josh Erikson
Why Gaiters and Bandanas Don’t Work Well
The Duke team didn’t study why exactly some masks worked better than others. But the type of fabric and how tightly the mask fits to your face are both key components in how effective a face covering will be, says lead study author Martin Fischer, Ph.D., associate research professor of chemistry at Duke.
Bandanas leave a huge gap under your mouth for particles to travel out of as you speak or breathe.

And the material and weave of a neck gaiter—at least the one Fischer’s team used, which was a single layer of polyester/spandex—disperses larger droplets into several smaller ones, which actually increases the droplet count overall.
In addition to creating more droplets for someone to breathe in, smaller droplets stay suspended in the air for longer than big ones, thanks to gravity. That adds even more exposure risk to those around you if you’re covering your mouth with a gaiter as you pass someone on a narrow trail or in a crowded subway car.
N95 face masks sockagphoto / Shutterstock
So Which Face Masks Actually Worked?
As far as the most effective masks, Fischer’s team found a fitted N95 to be best, most likely because it has both a tight seal and thick material.
However, the valved version of an N95 mask performed very poorly. That’s not surprising considering the Centers for Disease Control and Prevention warned last week that masks with exhalation valves or vents (i.e., the face coverings you might have from construction work) do not prevent the wearer from transmitting COVID-19 to others. After all, you’re just letting all your air directly out into the world.

Second best overall was a 3-layer surgical mask, followed by a 3-layer cotton/poly blend (like the kind a family member might have sewn for you). The main takeaway here is the more layers the better—three helped significantly lower the number of respiratory droplets that were able to travel through, compared to 2-ply or single ply fabric masks.
The Bottom Line
Fitted N95 masks work best—but these should be reserved for healthcare workers, Fischer points out. Cotton masks, meanwhile, block about 80 percent of the droplets, which is “perfectly fine” for everyday use, he adds. Opt for a three-layered variety if you can. (TBD on if ties are better than elastic, Fischer says.)
Perhaps surprisingly, if a gaiter is the only face covering available, you should still use it. Fischer is quick to point out they only studied one type. Other brands and materials might perform better. But at the very least, fold your gaiter in half or three times so you have more than one layer in front of your mouth to up the protection ability, he suggests.
Overall, the tighter a mask fits to your face and the more layers of fabric between your mouth and the outside world, the better protection it will offer. (A good rule of thumb: If you can see light through the fabric, it isn’t going to offer much protection, Fischer says.)
Yes, those are two things that also make a mask harder to breathe out of when you’re working out or wearing it all day. But until we understand more about who is a carrier of COVID-19, the goal of wearing a mask should be to protect others from your own respiratory droplets. And any mask is better than no mask.
Buff Filter Mask and Asics Unisex Runners Face Cover Courtesy Images
Our Picks (Not Based on the Study)
If you’re a hardcore fitness fanatic who sweats regularly, try to time your outdoor workouts to off-peak hours in less-congested areas (i.e. avoid parks). If you’re training in extremely hot and humid conditions, try the new Buff Filter Mask ($30). It comes with five replacement filters that block 98 percent of airborne particulates (they should be replaced after 24 hours), and the adjustable back-of-head elastic bands ensure a snug fit. Or, opt for Asics’ Runners Face Cover ($40). It mitigates the spread of droplets by covering your nasal passage without inhibiting breathability within the mask. Specifically placed air holes let air in but keep your saliva from escaping out. These aren’t as foolproof as an N95, but again, those should be reserved for healthcare workers. By being more strategic about where and when you train, on top of wearing one of these masks, you’ll ultimately lower your risk of getting and spreading COVID-19.
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A glass of wine may be good for your ticker, but too much booze can damage your heart in a more metaphorical manner: Researchers at the University of Sussex in England found that binge-drinking (defined as drinking three-quarters to a bottle of wine at once) impedes people’s ability to empathize with another person’s pain.

 
To study this, the scientists monitored brain activity in binge-drinkers (sober at the time) and non-binge-drinkers as they were shown images of an injured body part and asked to rate the pain experienced by a person with this injury. It took binge-drinkers longer to respond, they perceived the pain to be minimal, and the areas of their brains responsible for feelings like empathy lit up on the screen—suggesting binge-drinkers have to work overtime to imagine someone else’s angst.

Why does binge-drinking mess with your ability to tune into other people’s feelings? “During a binge-drinking episode, large amounts of alcohol enter the brain within a limited time period, followed by a period of no drinking—as opposed to regular drinking in which a person might consume similar weekly amounts of alcohol, but without the extremes of intoxication and withdrawal,” says study author Dora Duka, M.D., Ph.D.

Tthese swings in alcohol levels appear to cause dysfunction in part of the brain. “The pattern of binge-drinking seems to poison the brain both during intoxication and during withdrawal.”
Bottom line: Go steady on the booze and practice moderation.

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If you’re searching for that extra kick-in-the-seat to get through your treadmill session, try music. Not just any music though: Listening to faster-tempo tunes between 170 and 190 beats per minute (bpm) was found to have the greatest effect on getting people’s heart rate up while lowering their perceived effort, according to a recent study by Andrea De Giorgio, associate professor in physiological psychology at eCampus University in Italy.

During the experiment, people worked out in silence or with slow, medium, or fast-paced music. Overall, the faster the beat, the easier the workout felt, which is key since research shows that the limiting factor in people’s workouts is usually mental, not physical. “Rhythmic patterns of music facilitate the execution of movement, creating a feedback loop,” says De Giorgio. “In the context of exercise, certain music can be strategically chosen in order to induce physio-psychological responses that lead to better performance, as well as regulating mood and shifting attention. Try “Go Off” by M.I.A. (170 bpm), “Arabesque” by Coldplay (172 bpm), and “Follow God” by Kanye West (180 bpm).

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Now, we’d never, ever, try to stand between you and your first marathon, a major weight loss, or the job of your dreams. Thinking big—and having big goals—is important, especially as you set your sights on new life chapters. That said, sometimes thinking a little bit smaller—in fact, maybe making just a few minor tweaks to your routine—can yield some pretty big W’s, too. Simple life hacks don’t need to be major.
That could mean just swapping out a single drink of the day for water and watching your weight plummet. Or using a simple timer at your desk that will up your productivity tenfold. Or even doing some very small, invisible exercises that will have a major impact on your sex life. Best of all: None of these tricks costs a nickel, and none of them takes much time. Yet according to experts from a range of disciplines—productivity, nutrition, dating, finance—they all offer measurable results.

1. To get things done, try the “pomodoro” technique
You know those red kitchen timers that are in the shape of a tomato?
That’s the inspiration for this hack.
Instead of trying to focus on work for hours on end, carve your time into 30-minute chunks. Work on a task for 25 minutes, then give yourself five minutes to goof off, zone out, or screw around on the Internet. Repeat.
“It’s highly effective,” says productivity guru Michael Sliwinski, CEO of nozbe.com. “When you really focus on your task and work on it without any distractions, you’ll be surprised by how well you can perform.”

2. To trim stress, do a “2 by 4”
“The less stress you have in your body, the better you’re able to perform. Stress makes you stupid,” says Emily Fletcher, the founder of Ziva Meditation. She recommends a simple hack that requires no knowledge of Zen, meditation, or mindfulness: what she calls the 2x breath.
“If you’re getting heated with a co-worker or your partner, simply stop and take a walk about the room or down the hall,” explains Fletcher. “As you walk, breathe in for two steps and out for four. Do this for a few minutes, then come back and finish the conversation. It gives you a way to calm the vagus nerve, which connects the brain to the body.”
3. To drop some fat, swap one drink for water
“Stop drinking one soda and replace it with water every single day,” explains nutritionist Mitzi Dulan, co-author (with NFL legend Tony Gonzalez) of The All-Pro Diet. “Doing this every day saves you 150 calories, which adds up to a yearly weight loss of 15 pounds.”
You might think, “Right, but I’m smarter than that, and I already switched to diet soda years ago.” Yet the same principle applies to healthier-looking drinks like juice. I used to drink OJ every morning because it feels healthy—vitamin C, right? But the average 12-ounce glass contains nine teaspoons of sugar…or nearly as much as a can of Coke.

4. To have better sex, do kegels (yes, really)
They might sound weird or scary or even, well, unmanly, but sex therapist Gloria Brame, Ph.D., (author of The Truth About Sex) says that kegels are the single best thing you can do to boost your performance in the sack.
“Kegels are essential for male sexual health. They keep your anatomy healthy, enhance virility, and assist with proper bladder and bowel function.”
Here’s how you do it: Clench down on the pelvic muscles for a few seconds, then release. Repeat three times. And you’re done. If you’re not sure exactly where these muscles are, go to a urinal. “Hold back your urine stream. Stop, let it start to flow, stop. Repeat two more times. Now you know which muscles you need to work,” says Brame. Doing the exercise is quick and easy. You can perform it at your desk, in your car, or in an elevator—whenever you have a free moment.

5. To tame your schedule, plan your day the night before
“Planning out your day the night before has significant benefits for both the early risers and the night owls,” advises Mike Vardy, founder of Productivityist. “Early risers can hit the ground running with their game plan, allowing them to be more productive from the get-go.” And if you’re a night owl? Suddenly you have an agenda that gives you direction in the grogginess of morning, letting you build momentum for later in the day.
6. To get wealthier, turn nickels into the S&P 500
A new crop of personal-finance apps will round up your purchases and invest the difference. “One of the best is called Acorns,” advises Andrew Schrage, partner and editor-in-chief of personal-finance blog moneycrashers.com. “Say you make a purchase for $4.50, then 50 cents gets invested into an ETF (exchange-traded fund) that holds a wide variety of different companies across different investing sectors.”
7. To strengthen your relationships, (always) tell women the truth
“Right now, say this sentence in your head: ‘I choose to tell women the truth, no matter what. I will be a man of my word,’” says dating and relationship coach Lindsay Chrisler. The logic? Too often we instinctively tell lies for her protection. This backfires. “Women don’t need protection. You may not sleep with the woman that night, but you will have integrity, a clear conscience, and higher-quality women surrounding you. The truth is the secret to a hot sex life.”
That, and clenched pelvic muscles.
Jeff Wilser is the author of Alexander Hamilton’s Guide to Life. Follow him on Twitter.

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We know that environmental pollutants can lead to cancer, heart disease, and brain damage, but now one scientist is linking them to shrinking penises.

Yep, you read that right. In her new book Count Down, reproductive epidemiologist Shanna Swan, Ph.D., argues that the downsizing of one particular male organ can be connected to everyday chemicals. If that’s not sobering enough for you, the book’s subtitle is How Our Modern World Is Threatening Sperm Counts, Altering Male and Female Reproductive Development, and Imperiling the Future of the Human Race.
Courtesy ImageIf Swan’s name sounds familiar, it may be due to the 2017 study she helped conduct that found that, in Western countries, men’s sperm counts have dropped by more than half over nearly 40 years.

What’s to blame for shrinking penises
In the case of penises getting smaller, Count Down puts the blame on a group of chemicals known as phthalates.
Phthalates can be found in plastic, vinyl, floor and wall coverings, medical devices, and toys. They’re also an ingredient in hair sprays, soaps, and shampoos. You may have used a product with phthalates in the shower this morning.

According to research, exposure to high concentrates of phthalates in mothers can alter male reproductive development in infants. Early data suggest that men whose mothers were exposed to high levels of phthalates have reduced testicular volume, which associates with lower testicular function.
“It’s an unfortunate cluster of effects, from multiple perspectives,” Swan writes in the book.

In addition, young men with high levels of metabolized phthalates have poorer sperm mobility and form. They’re also at risk for sperm apoptosis, which is another way of saying sperm suicide.
Swan writing that “It’s safe to assume that no man wants to hear that his sperm are self-destructing,” may be, at least, one of the understatements of the decade.
Phthalates are not only bad for men, as high levels of exposure are equally as harmful to women. Premature ovarian failure, hormonal disorders, and early menopause are just some of the effects on women.

What happens next
Swan says that she wrote the book to illustrate the harmful effects of chemical exposure. At the moment, some companies have voluntarily phased out use of phthalates, while the European Union is planning to do so in the future. Currently, the U.S. has no plans to regulate the chemicals.
While Count Down came out recently, some are suggesting that it might lead more people, especially men, to action. Linking to an article on the book, climate activist Greta Thunberg tweeted “See you all at the next climate strike:)”

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