December 2023 - Health Beat

Outdoor Exercises For Winter Weather

Posted on December 27, 2023 by Jacob Lobosco

It can be easy to use the cold winter weather as an excuse to stay inside and avoid outdoor physical activities. However, many forms of outdoor exercise are actually well-suited to lower temperatures and can even offer some added benefits, assuming that you take the appropriate precautions to protect your health. A few of these recommended outdoor exercises include:

Running: Winter is a great time to go out for a run. Running is a simple way to incorporate moderately intense aerobic exercise into each week; the Centers for Disease Control and Prevention (CDC) recommends an average of 150 minutes of this type of exercise each week. Running in cold temperatures may also increase your metabolism, making it easier to burn excess calories. Make sure to wear two layers (including a jacket) and appropriately-fitting running shoes.

Ice Skating: Another popular outdoor winter activity that can double as a great form of exercise is ice skating. It’s a low-impact type of aerobic exercise, meaning that it puts minimal stress on your joints. It can also be helpful for improving your balance and strengthening your leg muscles. In order to avoid injury or medical problems due to the cold weather, make sure to wear appropriately-fitting skates and additional layers of clothing.

Snow Shoveling: While shoveling snow is typically more of a chore than a popular exercise choice, it does offer a few benefits for your physical health. Snow shoveling requires effort from your legs and arms to lift and move snow, strengthening muscles in these parts of your body. As with other outdoor exercises, make sure to wear an appropriate number of layers of clothing. Additionally, make sure to lift from your legs to avoid injuries to your back, and take frequent rests as needed to avoid over-stressing your heart.

If you experience medical problems while exercising, you can schedule an appointment with a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (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 Loneliness

Posted on December 22, 2023 by Jacob Lobosco

For a variety of reasons, many people may feel particularly lonely during the holiday season. In some cases, it can be due to the loss of a loved one who they would normally spend the holidays with; for others, it may be due to illnesses or other circumstances that isolate them from friends and family members.

No matter your personal situation, there are steps you can take to help either yourself or someone else feel less lonely during the holidays. Some of these steps include:

Calling family members or friends you don’t talk to often: If you feel disconnected from family members or friends during the holiday season, this may be a great time to give them a call and check in on them.

Joining a community or volunteer group: If you don’t have any plans or expectations of seeing anyone during the holidays, you may be able to find opportunities to participate in local community events. You may also be able to volunteer your time either at these events or at other needed places during the holidays.

Finding activities to enjoy on your own: It’s perfectly okay to enjoy the holiday season on your own doing things that you enjoy, whether it involves activities at home, going out to enjoy activities.

Loneliness during the holidays may be harder for some people to cope with than others; don’t be afraid or ashamed of seeking help from a mental health professional. You can schedule an appointment at Flushing Hospital Medical Center’s Outpatient Psychiatric Clinic by calling (718) 670-5562.

Holiday Safe Decorating Tips

Posted on December 14, 2023 by Andrew Rubin

Decorating your home for the holidays is always so much fun, but did you know that each year an estimated 250 house fires nationwide are caused by faulty holiday lights? Here are some tips for keeping your home safe this year:

Before stringing holiday lights always check the sockets to ensure they are not broken or cracked.
Never use indoor lights for outdoors use.
Turn off the indoor tree lights before going to bed or whenever you leave the house.
Do not connect more than three sets of lights to each extension cord.
Make sure that your lights have safety labels and are made by reputable companies.
Do not use candles on or near a tree.
Place your tree and gift-wrapped presents away from sources of heat such as fireplaces.
Make sure that your tree is secured firmly to its base so that it can’t tip over.
Artificial trees should be fire resistant.
Always keep a fire extinguisher handy and accessible in case of emergency.

Don’t ruin your holiday by being careless. A little common sense and taking some precautions will ensure a joyous holiday for you and your family.

Holiday Mental Health Tips

Posted on December 13, 2023 by Jacob Lobosco

Despite the cheerfulness surrounding the holiday season, it can also be a difficult time for many people, bringing with it a variety of mental and emotional challenges. Some people may associate the season with a significant loss of a loved one, while others may become overwhelmed by the typical demands and expectations that come with this part of the year.

Whatever these challenges may look like for you, it’s essential to have healthy tools and coping mechanisms to help you overcome them while getting as much joy as possible out of the holiday season. A few helpful tips include:

Spending time with other people: A large number of people tend to feel lonely during the holidays. Some people may be distant from loved ones or may have lost multiple people they’d typically spend this time with. Whatever your circumstances may be, it can be helpful to spend time with any loved ones who are available, whether they’re friends, family, or any other important people in your life. If nothing else, it may help to find a local community, support group, club, or meetup to engage with during this time.

Giving yourself space as needed: While many people may feel lonely during the holiday season, others may encounter the opposite problem: feeling overwhelmed by gatherings, events, and expectations from the people around them. It’s okay to recognize and be up front about what you’re able to handle at this point in time, and to say no to anything that you feel would be too much for you.

Recognizing when you need help: It may not be easy for everyone to identify when they need mental help, or to make time to get that help, even if they recognize that it’s needed. However, your mental health should be a priority at all times, and you should get help from a licensed, qualified therapist when issues such as stress, anxiety, or depression start to overwhelm you.

If you need help from a psychiatrist during this holiday season, you can schedule an appointment at Flushing Hospital Medical Center’s Outpatient Psychiatric Clinic by calling (718) 670-5562.

Testing for Memory Loss

Posted on December 6, 2023 by Andrew Rubin

As people age, they may experience memory loss. This may be due to several factors which include medication side effects, circulation issues, and simply because the brain doesn’t function as it once did. It is estimated that 10 percent of people over the age of 65 have some memory loss.

They may experience the following symptoms:

Asking the same question over and over
Mixing up words
Changing mood for no reason
Delaying the completion of tasks
Misplacing possessions
Confusing words

How is memory loss detected?

If memory loss is suspected, a physician will start by evaluating a person’s ability to recall names of objects, speak in coherent sentences, see clearly, have proper reflex responses, and follow commands. In addition to these basic exams, a physician will evaluate a patient’s ability to focus on a task, check for the ability to recall the time and place of events.

Other methods for evaluating a person for memory loss include psychometric testing which tests for decision making capability, problem solving, mental accuracy, and remembering details. Sometimes an MRI or a PET scan may be used to determine if there are any biological or anatomical causes, such as a tumor, that may be affecting memory.

If you feel as though you may be experiencing memory loss, it is advisable to speak with your physician. To schedule an appointment with a physician at Flushing Hospital Medical Center, please call 718-670-5486.

Signs of Poor Sleep Quality

Posted on December 6, 2023 by Flushing Hospital

The National Sleep Foundation describes sleep quality as the measurement of how well you’re sleeping.

Getting adequate amounts of quality sleep is essential for our health. It allows our bodies to recharge and provides additional benefits including:

Improving memory and concentration
Strengthening the immune system
Reducing stress
Lowering the risk of chronic health conditions such as heart disease and diabetes

Consequently, not getting enough quality sleep can harm our health. A lack of quality sleep can result in:

Difficulty concentrating
Insomnia and other sleep disorders
Increased stress
An increased risk of developing health conditions such as diabetes
An increased risk of developing mental health issues such as anxiety and depression

Thankfully, our body tells us when we are depriving ourselves of quality sleep so that we can make improvements. Signs of poor-quality sleep include:

Taking 30 minutes or more to fall asleep
Feeling sleepy or tired, even after getting enough sleep
Waking up often throughout the night and lying awake for several minutes
Having trouble concentrating during the day
Experiencing hunger more often
Experiencing symptoms of a sleep disorder such as snoring or gasping for air
Having dark circles or bags under the eyes

Improving sleep quality can be achieved by making simple changes to our lifestyles. Here are a few recommendations from the Centers for Disease Control and Prevention (CDC):

Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
Remove electronic devices such as TVs, computers, and phones from the bedroom.
Avoid large meals, caffeine, and alcohol before bedtime.
Don’t use tobacco.
Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

If you are having difficulty falling and staying asleep for an extended period, speak with your doctor to explore possible causes. Your physician may recommend that you see a sleep specialist who can diagnose and treat a variety of sleep disorders.