Winter Weather Exercising Tips

Winter weather doesn’t mean the end of your outdoor exercise routine. If you plan to continue to run or bike after the mercury drops, consider following these tips so you can stay safe and warm while exercising in the cold.

Know the weather conditions before heading outdoors – In addition to the temperature, those heading outside to exercise need to understand how wind and precipitation can affect your health.  These factors, combined with the length of time spent outdoors need to be taken into consideration before beginning an outdoor exercise regime.

Know the signs of frostbite and hypothermia –Frostbite is most common on exposed skin, such as your cheeks, nose and ears. It can also occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation.

Hypothermia is abnormally low body temperature. When exposed to cold temperatures, your body begins to lose heat faster than it can be produced. Hypothermia signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue.

Get out of the cold and seek emergency help right away if you experience symptoms of frostbite or hypothermia.

Dress in layers – Dressing too warmly is a big mistake when exercising in cold weather. Exercise generates a considerable amount of heat — enough to make you feel like it’s much warmer than it really is. The best option is to dress in layers that can be removed as soon as you start to sweat and then put layers back on as needed.

Protect your head, hands, feet and ears – When it’s cold, blood flow is concentrated in your body’s core, leaving your head, hands and feet vulnerable. Ways to protect these parts of your body include wearing a thin pair of glove liners under a pair of heavier gloves, purchasing exercise shoes one size larger to allow for thick thermal socks or an extra pair of regular socks. And don’t forget a hat to protect your head or headband to protect your ears.

Use proper safety gear – If it’s dark when you exercise outside, wear reflective clothing. If you ride a bike, both headlights and taillights are a good idea. Also choose footwear with enough traction to prevent falls, especially if it’s icy or snowy.

It’s as easy to get sunburned in winter as in summer — even more so if you’re exercising in the snow or at high altitudes. Wear a sunscreen and lip balm with sunscreen. Protect your eyes from snow and ice glare with dark glasses or goggles.

Drink plenty of fluids – Don’t forget about hydration, as it’s just as important during cold weather as it is in the heat. Drink water or sports drinks before, during and after your workout, even if you’re not really thirsty.

These tips can help you safely and enjoyably exercise in cold conditions. Closely monitor how your body feels during cold-weather exercise to help prevent injuries. While exercise is safe for almost everyone, even in cold weather, if you do have certain condition such as asthma or heart disease that could limit you ability, you should check with your doctor first.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Maintaining Sobriety in The New Year

Maintaining sobriety in the New Year is a common resolution for those who are overcoming alcohol addiction. As with other resolutions, maintaining this goal can be difficult as there are many challenging obstacles you can encounter.

Resisting the temptation to drink at social gatherings is often one of several difficulties you may face. However, there are measures you can take to avoid relapse and maintain your sobriety while socializing. Creating a plan ahead of time to avoid temptations and triggers is one of your best defenses against jeopardizing your sobriety.

When creating a plan, these are some factors you may want to consider:

  • On-call sober friend/sponsor – Choose a person you trust to call if you are experiencing the desire to drink.
  • Alcohol alternatives – Bring or ask the host to have non-alcoholic beverages available.
  • Eat a sweet – If an urge to drink hits you, eat or drink something sweet. Since alcohol is a sugar, eating a sweet can satisfy the part of the brain that triggers the need for alcohol.
  • Bring a Friend – Ask a sober friend to accompany you to the party for moral support.
  • Get rest – Take some time to nap, meditate or just to remain quiet. It’s best to try and relieve stress before going to a gathering.
  • Work on your response – Not everyone knows you are in recovery. They may ask you if you’d like a drink.  A response that works well is, “I have plans early in the morning tomorrow or I’m driving tonight.”
  • Pick and choose your events wisely – If you are invited to an event where there will be excessive amounts of alcohol served, remember you have the right to decline the invitation. Many recovery groups organize non-alcoholic mixers and sober holiday events.
  • Limit time with triggers – If you know your “drinking buddy” is going to be at an event you are attending, you can limit the time you spend with them and surround yourself with people who are aware of your sobriety or “safe-zones.”
  • Be honest – Honesty just may be the best policy. If you are honest with the people around you, they can help support you in maintaining sobriety.

While alcoholic beverages may be served at events, keep in mind that social gatherings are not only about drinking. You can have an exciting time while staying sober.

The road to recovery can be difficult but it is one that you do not have to travel alone. Flushing Hospital Medical Center’s Addiction Services Division provides support and treatment for alcohol and chemical dependence through our Inpatient Chemical Dependence Unit and Reflections Outpatient Program.  Our highly trained staff utilizes a medical and holistic approach in helping our patients to address addiction and the impact it has on their lives. These approaches help patients to build coping skills so they can better reflect and focus on their goals. To schedule a consultation, please call 718-670-5087.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

How Much Post-Holiday Drinking IsToo Much?

The holidays are behind us, but some habits may linger.  After the merriment of the season, you may want to ask yourself, “How many drinks are too many?”

images

Answer: According to the National Institute of Alcohol Abuse and Alcoholism: men should not exceed four drinks per day or a total of 14 per week and women should not to exceed three drinks a day or a total of seven per week.

When following these guidelines here are some factors to consider:

.Portion size: Standard portions in the United States include 12-ounces of beer, 8-ounces of malt liquor, 5-ounces of wine and 1.5-ounces or a “shot” of 80-proof distilled spirits or liquor.

  • Alcohol content: There are differences in alcohol percentages between red and white wines, as well as between light beers and lagers.
  • Gender: Women have less body water than men and hence retain a higher blood-alcohol concentration than men from a single drink.
  • Food:  An empty stomach speeds up alcohol absorption. Food slows absorption rates in men and women.

Remember, everyone metabolizes alcohol differently and moderation is key. Make smart choices when enjoying dinner or a night out with friends and NEVER drink and drive.

If you think you have a problem with alcohol, please contact Flushing Hospital Medical Center’s Addiction Treatment Division at 718- 670-5486.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Holiday Heart Syndrome

Holiday Heart Syndrome, coined in 1978, is a real syndrome in which the heart’s vulnerability to certain arrhythmias is increased by excessive alcohol ingestion (binge drinking) and the onset of a heart rhythm disturbance in people who are otherwise healthy.

The most frequently seen arrhythmia during the holiday season is atrial fibrillation, in which the top chambers of the heart quiver or fibrillate causing the heart to beat irregular and often quite fast.

Excessive alcohol intake in women is defined as consuming seven or more drinks per week or over three doses at one time.  For men, heavy consumption is defined as over 14 drinks per week or over four drinks at one time by the U.S. Department of health and Human Service.

Alcohol alone does not fully explain Holiday Heart Syndrome.  There are other risk factors for atrial fibrillation that are higher around the holidays such as:

  • Overeating
  • Stress
  • High levels of sodium consumption
  • Dehydration

Everyone has some degree of stress in their lives.  Health concerns, family and relationship issues, financial problems can all cause stress which can ultimately affect your health; the idea of “letting go” at a holiday event and consuming more alcohol than usual as a way to forget the present may have a negative effect on your future.

If you have any heart symptoms, it is best to seek medical attention immediately; even if your symptoms appear ON a holiday.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

SafetyTips for the Holiday Season

We tend to cook and decorate more during the holiday season.  These activities if not exercised with caution and safety can lead to burn injuries, which is one of the most common problems emergency rooms face at this time of year.  Doctors are requesting that people pay close attention to potential hazards that can result in burn injuries and avoid them by following these safety guidelines:

  • Do not leave food unattended on the stove or oven for extended periods of time.
  • Avoid wearing loose garments around flames by the stove or fireside.
  • Keep flammable objects such as pot holders, paper towels or utensils made of wood away from the stove.
  • When buying a real tree make sure that it is green. Also remember to water your tree if it is real – a dry tree is a fire hazard.  If purchasing a synthetic tree be sure to check for a label that reads “fire resistant.”
  • Keep trees away from fire places or radiators.
  • Never leave candles or oil burners unattended.
  • Keep gifts and wrapping paper away from fireplaces.
  • Have chimneys cleaned and inspected each year.
  • Make certain that smoke detectors are working.
  • Always have a fire extinguisher within reach.
  • Do not overload extension cords.
  • Inspect holiday lights to make certain that wires are not cracked or frayed.

Please keep your holiday season safe and accident free by following recommended fire safety guidelines.  For a list of further safety tips please visit the National Fire Protection Association’s website www.NFPA.org .

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

I’LL BRING THE DESERT

The holiday season brings so many invitations to celebrate with family and friends.  Next time you are invited to a party, tell your host that you will BRING THE DESERT!

Rich Chocolate Pudding Pie

Ingredients

CRUST:

  • 30 chocolate wafers (such as Nabisco’s Famous Chocolate Wafers)
  • 3 ounces bittersweet chocolate, melted
  • 1 tablespoon canola oil

FILLING:

  • 3/4 cup sugar
  • 1/4 cup cornstarch
  • 1/4 cup unsweetened cocoa
  • 1/4 teaspoon salt
  • 1 3/4 cups 1% low-fat milk, divided
  • 2 large egg yolks
  • 4 ounces bittersweet chocolate, finely chopped
  • 1 tablespoon white rum
  • 1/2 cup fresh raspberries
  • 10 tablespoon fat-free frozen whipped topping, thawed

PREPARATION

  1. To prepare crust, place wafers in a food processor; process until finely ground. Add 3 ounces melted chocolate and oil; process until blended. Press into bottom and up sides of a 9-inch pie plate. Freeze 15 minutes or until set.
  2. To prepare the filling, combine sugar, cornstarch, cocoa, and salt in a large saucepan; stir with a whisk. Add half of milk and 2 yolks; stir with a whisk until smooth. Stir in the remaining milk. Cook over medium heat for 5 minutes or until thick and bubbly, stirring constantly. Remove from heat. Add 4 ounces chocolate, and stir until smooth. Stir in rum. Pour filling into prepared crust. Cover with plastic wrap; chill 4 hours or until set. Serve with raspberries and whipped topping.

For this and more healthy deserts, check out – MyRecipes.com

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Five Tips to Help Quit Smoking

Tobacco is the single greatest cause of multiple diseases and premature deaths in the USA today.  It kills more Americans each year than alcohol, crack, heroin, homicide, suicide, car accidents, fire and AIDS combined.

Smoking cigarettes affects many aspects of health. Tobacco smoke contains about 7000 chemicals, including low concentrations of such strong poisons as ammonia, cyanide, arsenic and formaldehyde.  It also contains 69 carcinogens – substances that are known to cause cancers in humans. Direct association has been established between smoking and cancers of the lung, mouth, nose, throat, larynx, esophagus, colon and rectum, stomach, pancreas, cervix, bladder, kidney and blood.

The Smoking Cessation Team at Flushing Hospital Medical Center suggest five common sense steps to provide the best chance for quitting smoking for good:

  1. Get ready: set a quit date and throw out all cigarettes and ashtrays from your home.
  2. Get support: tell your family, friends and doctor about quitting plans; search the internet for advice.
  3. Learn new behaviors: distract yourself from the urge to smoke; exercise or go for a walk.
  4. Get medication: combining medication like nicotine patches or Zyban with behavioral adaptation and family support quadruples your chances of success.
  5. Be prepared for relapse and difficult situations– most people try to quit a few times before   succeeding.

If you would like to learn more about quitting smoking call the Flushing Hospital Medical Center’s Smoking Cessation Team at 718-670-3146.

 

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Keeping Your Immune System Strong During Cold and Flu Season

Our immune system protects our bodies from illness and infection. While having a strong immune system is important all year long, there are times of the year that its effectiveness is tested more than other.

body defense

With cold a flu season upon us, Flushing Hospital wants to offer some day-to-day lifestyle tips to avoid weakening your immune system and keep you healthy.

STRESS
Prolonged periods of intense stress can affect the immune system. Stress causes the brain to boost the production of hormones that weaken the function of the infection-fighting T cells. If you are experiencing high levels of stress, try to adopt stress-relieving activities to boost your immune system.

POOR SLEEP
Poor sleep is strongly associated with a weak immune system as it reduces the number of killer cells needed to fight germs. Recent research has suggested that the amount of flu-fighting antibodies produced was cut in half in those who were sleep deprived.

ALCOHOL
Excessive intake of alcohol may reduce the immune system’s response to invading pathogens because alcohol contains ingredients that impair lung functionality, making us more prone to viral or bacterial infections.

POOR DIET
Excessive consumption of refined sugars and highly processed food containing pesticides, chemical additives and preservatives can weaken the immune system. In addition, obesity can lead to a weakened immune system as it affects the ability of white blood cells to multiply, produce antibodies and prevent inflammation.

By adopting some healthy lifestyle practices and avoiding certain others, we can give our bodies the best chance of staving of illness this cold and flu season.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Great American Smokeout

On November 16, 2017, the Flushing Hospital Medical Center’s Smoking Cessation Team joined with the American Cancer Society and participated in The Great American Smokeout. The Smoking Cessation Team hosted an informational table in the hospital’s lobby.

The Great American Smokeout is designed for you to have a chance for you to make a plan to quit smoking.  Did you know that by quitting for even one day, you will be taking an important step toward a healthier life and can reduce your risk of getting Cancer? Well, you can!

Tobacco is the single greatest cause of multiple diseases and premature deaths in the USA today.  It kills more Americans each year than alcohol, crack, heroin, homicide, suicide, car accidents, fire and AIDS combined. There are an estimated 480,000 deaths in the United States annually that are due to tobacco use. It is the only legal consumer product that is lethal when used exactly as recommended by the manufacturer.

Smoking cigarettes affects many aspects of health. Tobacco smoke contains about 7000 chemicals, including low concentrations of such strong poisons as ammonia, cyanide, arsenic and formaldehyde.  It also contains 69 carcinogens – substances that are known to cause cancers in humans. Direct association has been established between smoking and cancers of the lung, mouth, nose, throat, larynx, esophagus, colon and rectum, stomach, pancreas, cervix, bladder, kidney and blood.
In the United States, Illnesses caused by smoking cost more than 300 billion dollars per year in direct medical care and lost productivity. Smokers pay twice as much for life insurance and will die on average of 13-14 years earlier than non-smokers. It costs tobacco companies approximately 5 cents to produce a pack of cigarettes.

Many lung conditions are either caused or aggravated by cigarette smoke. It irritates bronchial airways and stimulates mucous production leading eventually to decreased elasticity and functional failure. Patients suffering from COPD, Asthma, Chronic Bronchitis or Emphysema have a much higher risk of dying when repeatedly exposed to smoke.
Smokers are also at greater risk for cardiovascular disease. Smoking damages blood vessels making them stiff and narrow, obstructing blood flow which results with elevated blood pressure, heart attacks, strokes, kidney failure or chronic skin changes.

Pregnant women exposed to tobacco smoke have increased risk of complications like miscarriage, premature birth, and brain and lung damage in developing baby. Sudden infant death syndrome is three times more likely if mother smoked during pregnancy.
Secondhand smoke is the smoke exhaled by smokers or given off by a burning cigarette or pipe. Inhaling secondhand smoke is as hazardous as smoking a cigarette. There is no safe level for secondhand smoke exposure established. People can inhale it at work, homes, cars or public spaces and have all the complications mentioned above.

Smoking tobacco is an addiction similar to heroin and cocaine. It can be successfully treated but the majority of cases require three or more attempts. Quitting smoking offers a chance of feeling better and living longer.  Studies have shown that five, common sense steps, provide the best chance for quitting smoking for good:

  1. Get ready: set a quit date and throw out all cigarettes and ashtrays from your home.
  2. Get support: tell your family, friends and doctor about quitting plans; search the internet for advice.
  3. Learn new behaviors: distract yourself from the urge to smoke; exercise or go for a walk.
  4. Get medication: combining medication like nicotine patches or Zyban with behavioral adaptation and family support quadruples your chances of success.
  5. Be prepared for relapse and difficult situations– most people try to quit a few times before   succeeding.

If you would like to learn more about quitting smoking call the Flushing Hospital Medical Center’s Smoking Cessation Team at 718-670-3146.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Healthy Pumpkin Spice Smoothie

Directions

  1. Into a blender, add pumpkin, yogurt, milk, oats, honey, pumpkin pie spice, and ice cubes.
  2. Blend until smooth and frothy, about 1 minute. Pour into a glass and serve.

Additional Tips

Cooking Tip: Keeping the can of pumpkin in the fridge before using isn’t necessary, but helps make a colder smoothie.

Keep it Healthy: Make sure to buy 100% pure pumpkin and not pumpkin pie filling or mix, which looks similar but can have added sugar.

Tip: Plain nonfat Greek yogurt, which has more of a tangy taste as well as more protein, can be substituted for the light plain yogurt.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.