March 2024 - Health Beat

Tips to Prevent Exercise Injuries

Posted on March 27, 2024 by Jacob Lobosco

Exercise is generally good for your health; in fact, adults are recommended to get 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity each week, according to the Centers for Disease Control and Prevention (CDC). However, it’s also important to keep in mind that there is always a risk of physical injury while exercising. Some of the most common exercise-related injuries include:

Injuries to your shoulders, knees, elbows, legs, or ankles
Bone fractures
Dislocation
Sprains
Strains
Tendinitis
Bursitis

Several factors affect your risk of experiencing an injury while exercising. One of these is the exercise itself; certain exercises are more challenging than others and, as a result, may be more likely to cause an injury if you are not able to perform them properly. Another factor is frequency; a moderate amount of exercise is healthy, but working out excessively can put too much stress on your body. You may also be more likely to experience an injury if you have a medical condition or disability that makes an exercise more difficult to perform.

You can off-set these risk factors by taking certain steps to keep yourself safe. When you exercise, you should:

Learning the correct form for each exercise you plan to do
Warm up before performing an exercise (for example, by performing the exercise at a very light weight)
Cool down after performing an exercise (you can repeat your warm-up exercise or do a different, slow-paced activity for this)
Using safety equipment (talk to your doctor about what would be most appropriate for the exercises you plan to do)
Talking to your doctor about the types of exercises you plan to perform to make sure that they are safe for you
Varying your exercises throughout the week, focusing on different muscles each day you work out

It’s also important to recognize when you’re experiencing pain (as opposed to soreness) while working out. Sore muscles are normal, both during and after exercise, and you will need to push yourself to a reasonable extent. However, if you feel pain, stop exercising right away. Additionally, if you feel that you physically cannot finish an exercise, don’t try to force yourself to do so; this can lead to overuse injuries.

If you’ve injured yourself while exercising, you can receive a diagnosis and treatment from a physiatrist at Flushing Hospital Medical Center’s Department of Rehabilitation. To schedule an appointment, please call (718) 670-5515.

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.

Natural Ways to do Spring Cleaning

Posted on March 27, 2024 by Andrew Rubin

Springtime means spring cleaning. If you’re looking for an alternative to store bought cleaners, check out these low-cost, non-toxic, environmentally friendly cleaning solutions for a fresh smelling home:

Baking Soda – cleans, softens water, and scours. You can also use baking soda to deodorize food storage containers and sprinkle on your carpet to absorb smells before vacuuming.
White Vinegar – cuts grease, removes mildew, odors, some stains and wax build-up. Use equal parts white vinegar and water to wash both the interior and exterior of your fridge.
Lemons – effective against most household bacteria. Use lemon peels in your garbage disposal to help deodorize it.

You can also try these combinations:

All-Purpose Cleaner: Mix 1/2 cup vinegar and 1/4 cup baking soda into 1/2 gallon (2 liters) water. Store and keep. Use for removal of water deposit stains on shower stall panels, bathroom chrome fixtures, windows, and bathroom mirrors.
Mold and Mildew cleaner: Use white vinegar or lemon juice full strength. Apply with a sponge or scrubby.
Window Cleaner: Mix 2 teaspoons of white vinegar with 1 liter warm water. Use crumpled newspaper or cotton cloth to clean. Only use the black and white newspapers, not the colored ones. Don’t clean windows if the sun is on them, or if they are warm, or streaks will show on drying.
Furniture Polish: For varnished wood, add a few drops of lemon oil into a 1/2 cup warm water. Mix well and spray onto a soft, slightly damp, cotton cloth. Wipe furniture with the cloth, and finish by wiping once more using a dry soft cotton cloth.

One more tip: Whenever you clean your home, save the floor or carpet for last. Clean window blinds and shelves first and then work downwards. This allows time for the dust to settle before vacuuming.

Stress Eating

Posted on March 26, 2024 by Xavia Malcolm

Experiencing chronic or long-term stress causes our bodies to release the hormone cortisol, which can stimulate our appetites. Additionally, chronic stress appears to have an effect on the types of foods we choose to eat, as studies show we are more likely to consume meals that are high in sugar or fat when we are stressed.

Overeating due to stress and making poor food choices can lead to unhealthy weight gain. Therefore, it is important to learn how to cope with stress in a healthy way and avoid emotional eating. Here are a few ways to achieve these goals:

Identify triggers or events that lead to stress eating
Manage your stress through relaxation techniques such as meditation
Pause before giving in to cravings (Experts recommend putting off eating for one to five minutes)
Find healthier food options
Practice mindful eating
Practice portion control
Exercise
Connect with others who can support you during a difficult time

If you are experiencing stress for an extended period, you should seek the assistance of a licensed mental health professional to help you practice effective stress reduction techniques. Additionally, if you are facing challenges with adhering to a healthy diet, a registered dietitian can help you to get on track with making better food choices.

To schedule an appointment with healthcare providers at Flushing Hospital Medical Center, please call 718-670-5486.

National Poison Prevention Week

Posted on March 22, 2024 by Jacob Lobosco

Each year, more than 2 million poison-related injuries and deaths occur in the United States. In the majority of these cases, the victims are children, and more than 90 percent of these cases occur at home due to exposure to (or ingestion of) common household items that can be toxic. This often occurs due to a lack of proper storage, disposal, or concealment of these items, making it easy for children or other vulnerable members of the household to access them.

To keep your family safe from poisoning, the American Association of Poison Control Centers recommends that you follow these best practices:

Display the Poison Help phone number (1-800-222-1222) in a location that is readily accessible or easily noticeable. Remember: this phone line is meant to help in the event of an accidental exposure, but if you or someone else experiences a medical emergency, such as loss of consciousness, severe illness, seizures, or other symptoms, dial 911 right away.
Safely store the following substances in cabinets with child-proof locks or in child-resistant containers:
- Medications
- Vitamins
- Tobacco products, especially liquid nicotine
- Laundry and cleaning supplies
- Alcohol
- Pesticides or insect repellants
- Hand sanitizers
- Small batteries
Read medication labels thoroughly before taking or administering them; if you don’t understand something, call your doctor.
Avoid calling medication “candy” to get children to take it.
Avoid taking medications in front of young children.
Do not use food storage containers to store harmful products such as detergents or pesticides; make sure these products remain in the containers they came in and store them out of the reach of your children.

Make sure to implement a regular routine that reinforces these practices. If you, your child, or someone else in your household experiences a poison-related medical emergency, dial 911 immediately.

Meet Our New Beginnings Team Member Yuna Lee, RN

Posted on March 21, 2024 by Andrew Rubin

This month we are proud to highlight Yuna Lee, RN, a nurse in our Neonatal Intensive Care Unit (NICU).

Yuna began her nursing career at Flushing Hospital Medical Center in 2014 and in our NICU in 2015. Her passion for working with babies, especially pre-term babies, began when she was doing her clinical rotations in nursing school. One of the babies she worked with was born at 23 weeks, was on a ventilator and weighed only 600 grams. It was at that point that her passion for taking care of fragile babies really blossomed.

The babies in the NICU are very delicate and fragile. It really takes a special type of person to care for them properly. Yuna’s main role is of course to take care of the babies, but she also has to comfort the parents of these babies because they very often need support.

Yuna feels very fortunate to be working with such a wonderful team in her unit. They have all become like a family to her. She also enjoys working at Flushing Hospital because it is her community and she is helping to make people’s lives better.

What is Hormonal Acne?

Posted on March 18, 2024 by Jacob Lobosco

Acne doesn’t necessarily stop after your teenage years; it can affect you far into your adult life. This is what is referred to as hormonal acne (also known as adult acne), which typically occurs in adults between the ages of 20 and 50. It is the most common skin condition in the United States, affecting nearly 80% of Americans at some point during their lifetime. It is most common in women, particularly those who are pregnant or experiencing menopause, but it can affect men, as well.

Hormonal acne occurs due to an excessive amount of sebum, an oily substance that moisturizes and protects your skin. This can cause your pores to become clogged, causing the sebum to interact with bacteria on the skin, which in turn causes acne to form. Your skin’s production of sebum is affected by hormonal changes in your body. Some factors that can affect these hormonal changes include:

Stress
Sleep
Certain hair and skin products
Periods
Pregnancy
Menopause
Testosterone treatment
Certain medications, such as some steroids
Certain pre-existing medical conditions
A family history of acne

Not all cases of acne necessarily look the same. It can cause several different types of growths to appear, including:

Pimples
Whiteheads (small white or yellowish bumps)
Blackheads (tiny black bumps or spots)
Papules (small, cone-shaped bumps)
Pustules (small bumps that contain pus)
Cysts (pockets of tissue filled with pus or other fluids)

In some cases, acne may resolve on its own; however, a variety of treatment options are available to reduce its severity, such as steroid injections and topical creams, ointments, and antibiotics. Daily skin cleansing, birth control medication, dietary adjustments, and light therapy can also help.

A dermatologist can help you determine the cause of your acne and find the appropriate course of treatment. To schedule an appointment with one at Flushing Hospital Medical Center’s Ambulatory Care Center, please call (718) 670-5486.

Coping With a Difficult Medical Diagnosis

Posted on March 15, 2024 by Jacob Lobosco

Being diagnosed with a serious or chronic medical condition can take a toll on your mental and emotional well-being. You might feel sad, angry, anxious, or any number of different emotions, possibly all at once. This can be challenging to deal with on top of the symptoms you already experience as a result of your condition. However, there are effective strategies you can use to cope with this diagnosis and maintain as stable and positive of a state of mind as possible. These include:

Accepting your illness: It may be tempting to ignore the diagnosis or try to make yourself forget about it. While it’s important not to excessively dwell on your condition at every moment, it’s also important to consciously accept the current situation and do the best you possibly can.

Developing a plan: Once you’ve come to terms with your diagnosis, one of the most helpful steps you can take is to develop a plan of action. No matter what kind of condition you’ve been diagnosed with, part of this plan should involve working with your doctor to find an appropriate treatment plan that can improve your symptoms or potentially lead to a full recovery. If your condition is terminal, it’s also important to determine what steps you’ll need to take to ensure your family has future financial security and support.

Forming a support network: You may find it helpful to have trusted people to talk to about your thoughts and feelings regarding your diagnosis. These people could be loved ones, friends, or other important people in your life.

In addition to these steps, you may find it beneficial to speak with a licensed psychiatrist, who can provide you with a safe space to talk about your condition and help you to learn useful coping mechanisms to work through your thoughts and emotions in a healthy way. You can schedule an appointment at Flushing Hospital Medical Center’s Outpatient Psychiatric Clinic by calling (718) 670-5316.

What is Norovirus?

Posted on March 13, 2024 by Jacob Lobosco

Norovirus is a contagious virus that causes gastroenteritis (also known as the stomach flu) to develop. According to the Centers for Disease Control and Prevention (CDC), it is the leading cause of vomiting, diarrhea, and food poisoning in the United States.

Norovirus is most prevalent between the months of November and April. Each year, over 19 million Americans are infected with this virus. Currently, the percentage of positive norovirus test results throughout the United States is over 12%, reaching as high as over 16% in the Northeastern United States.

People with norovirus are most contagious while experiencing symptoms and during the first few days after symptoms subside; however, they can still be contagious over two weeks after they start to feel better. Some specific ways in which norovirus is often transmitted from person to person include:

Having direct contact with someone with norovirus, such as by caring for them, sharing food or eating utensils with them, or eating food handled by them
Eating food or drinking liquids that are contaminated with norovirus
Touching surfaces or objects contaminated with norovirus and then putting your unwashed fingers in your mouth

There are effective steps you can take to protect yourself and others against norovirus. These include:

Washing your hands with soap and water for at least 20 seconds after touching surfaces, food, or other people
Thoroughly washing fruits and vegetables if you plan to eat them
Thoroughly cleaning utensils, plates, bowls, counters, and other frequently-touched surfaces in your home, especially if a sick person has been using them
Cooking shellfish to an internal temperature of at least 145° Fahrenheit
Washing laundry with detergent and hot water at the maximum available cycle length, then machine drying them at the highest heat setting
If you are sick, avoiding preparing food or caring for others for at least 48 hours after your symptoms stop

If you experience vomiting, diarrhea, or other symptoms of norovirus, schedule an appointment with a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center as soon as possible by calling (718) 670-5486.

How a Plant-Based Diet Can Help Your Heart Health

Posted on March 13, 2024 by Andrew Rubin

Plant-based diets, which prioritize foods such as fruits, vegetables, beans, nuts, and whole grains with only small, occasional servings of animal protein, are associated with a lower risk of heart disease at any age. However, not everyone may fully understand what a healthy, nutritious plant-based diet looks like.

A wide variety of foods can fall under the “plant-based” umbrella, with many options not necessarily providing significant benefits to your heart health. Some foods, such as white rice and white bread, are highly processed, meaning that you will not receive many of the necessary nutrients to promote better heart health from them. Other foods that are best avoided include those that are high in sugar, sodium, and extra additives.

A plant-based diet does not have to involve cutting out all meat. You can make beneficial changes for your heart health by keeping your overall meat consumption at a moderate level and by eating healthier types of meat. It is recommended that you stick to unprocessed red meat and poultry, as well as limit your meat portions to approximately three 3.5-ounce servings each week.

Fish can also be a healthy, beneficial element of a plant-based diet. Similarly, however, you should keep your intake at a moderate level, meaning that you should limit your fish consumption to two servings of approximately 3 ounces of fish per week. Fatty fish such as salmon, herring, and mackerel can be a particularly beneficial addition to your diet.

Remember that what you eat is not the only thing that matters when it comes to your heart health; you also need to monitor how much you eat and how physically active you are. Make sure to stay within the recommended number of calories for you to consume each day and to follow an exercise routine that incorporates strength and aerobic activities three days per week.

If you experience heart problems or may be at risk of heart disease, you can schedule an appointment with a cardiologist at Flushing Hospital Medical Center’s Cardiology Department by calling (718)-670-5486.

Managing The Transition To Daylight Saving Time

Posted on March 8, 2024 by Flushing Hospital

Sunday, March 10^th, 2024 marks the beginning of Daylight Saving Time (DST), and most people living in the United States will advance the time on their clocks by one hour.

The transition between standard time and DST causes many to lose one hour of sleep. Although one hour less of sleep may seem harmless, it has been found that the change in time can adversely affect our health.

The Sleep Foundation explains, “The transition between DST and Standard Time has darker mornings and more evening light. This can essentially “delay” your sleep-wake cycle.” This disruption in our sleep cycle or circadian rhythm can lead to problems such as insomnia, grogginess, problems concentrating, lower cognitive performance, and mood changes.

Fortunately, there are ways we can prepare our bodies for the change to DST and reduce the risk of these problems. Here are a few ways to manage the change:

Set your clocks ahead on Saturday evening and go to bed on time
Take afternoon naps following the days after DST
Get more light during the first days of the change
Limit the consumption of caffeinated or alcoholic beverages a few days before the change

Getting a good night’s rest is essential for your health. If you are having trouble falling asleep or getting a restful night’s sleep, you should speak with your doctor as there may be an underlying medical issue.

To schedule an appointment at Flushing Hospital Medical Center, please call 718-670-5486.