How Many Steps Do You Need to Walk Every Day to Be Healthy?

Posted on September 18, 2025 by Patrick Hercules

Ten thousand steps per day is a commonly cited goal when it comes to improving your health. However, factors such as age, sex, and occupation may influence the best step count for you.

Researchers examined how the number of steps people take affected their risk for disease and their lifespan. They found that 10,000 steps per day doesn’t always mean people are healthier. Additionally, there is a point at which the number of steps taken per day levels off when it comes to improving health.

For adults younger than 60 years of age, 8,000 and 10,000 steps per day were associated with a decreased risk of death.

For adults older than 60 years of age, 6,000 to 8,000 steps per day achieved a lower risk of mortality.

Researchers also found that people who lose more than 10% of their body weight over 18 months walk approximately 10,000 steps a day. At least 3,500 of those steps were at least of moderate-to-vigorous intensity in short, 10-minute bursts.

Walking is excellent for the heart, as it can lower your risk of cardiovascular disease and help prevent a cardiovascular event such as a stroke or heart failure.

The American Heart Association reports that older adults who take 4,500 steps per day have a 77% lower risk of having an adverse cardiovascular event than people who take fewer than 2,000 steps. Each time you add 500 steps to your daily average, you incrementally lower your risk by 14%. However, this benefit can plateau between 6,000 and 8,000 steps.

Walking can have many health benefits for your mind, as it can help preserve your cognitive function. The more steps you take each day, the more your risk of developing dementia. Once you hit 9,800 steps per day, that benefit can plateau. However, you can begin seeing significant benefits at just 3,800 steps daily, and getting that many steps consistently may lower your risk of dementia by 50% over time.

According to the American Diabetes Association (ADA), walking at least 30 minutes per day, five days a week, can significantly lower your risk of Type 2 diabetes. Whether you walk it all at once or you split it into smaller walks doesn’t matter. Exercises such as walking increase insulin sensitivity and help lower your blood sugar.

A short burst of 10 minutes of brisk walking can increase your energy, mood, and mental alertness. You can also use walking to significantly lower your risk of depression.

According to the American Psychological Association, people who walk at a moderate pace for 75 minutes weekly have an 18% lower depression risk than people who don’t get any physical activity. Walking for 120 minutes weekly can lower your risk by 25%.

Walking greatly benefits your overall health. It doesn’t matter if you do most of your walking during the day, at night, during the week, or on the weekends. You are still helping your health.

It is recommended that you consult your doctor before starting or adding new exercises to your routine. You can schedule an appointment with a doctor at Flushing Hospital’s Ambulatory Care Center by calling (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.

Thyroiditis

Posted on September 17, 2025 by Patrick Hercules

Thyroiditis represents a group of conditions that cause the inflammation of the thyroid gland. Hashimoto’s thyroiditis is the most common type of thyroiditis and affects approximately 1% to 2% of people in the United States.

Other types of thyroiditis include:

Silent or painless thyroiditis
Postpartum thyroiditis
Radiation-induced thyroiditis
Subacute thyroiditis or de Quervain’s thyroiditis
Acute infectious thyroiditis
Drug-induced thyroiditis
Riedel thyroiditis

Thyroiditis can affect anyone, but it is more commonly seen in women. Hashimoto’s thyroiditis is four to 10 times more common in women and most often develops between the ages of 30 to 50. Silent or painless thyroiditis is also common in women and is the next most common cause of thyroiditis after Hashimoto’s thyroiditis. The other types are rarer.

Thyroiditis can lead to over- or underproduction of thyroid hormone. In most types of thyroiditis, there are three phases. They include:

Thyrotoxic phase: during this phase, your thyroid is inflamed and releases too many hormones, causing temporary thyrotoxicosis.
Hypothyroid phase: following the excessive release of thyroid hormones for a few weeks or months, your thyroid won’t have enough thyroid hormones to release. This leads to a lack of thyroid hormones or hypothyroidism. Hashimoto’s thyroiditis and radiation-induced thyroiditis usually permanently stay in the hypothyroid phase.
Euthyroid phase: During this phase, your thyroid hormone levels are normal. This phase may come temporarily after the thyrotoxic phase, before going to the hypothyroid phase, or it may come at the end, after your thyroid gland has recovered from the inflammation and can maintain a normal hormone level.

The symptoms of thyroiditis depend on the type of thyroiditis and its phase. Most types of thyroiditis cause thyrotoxicosis symptoms followed by hypothyroid symptoms. Subacute thyroiditis and acute infectious thyroiditis usually also cause pain in your thyroid area, with some people having an enlarged thyroid gland called a goiter.

The thyrotoxic phase of thyroiditis is usually short, lasting one to three months. If the cells of your thyroid are damaged quickly and there is a leak of excess thyroid hormone, you might experience symptoms of an overactive thyroid or hyperthyroidism. Symptoms include:

A fast heart rate
An increased appetite
Unexplained weight loss
Anxiety and nervousness
Irritability
Trouble sleeping
Increased sweating and sensitivity to heat
Tremors

The hypothyroid phase of thyroiditis can be long-lasting and may become permanent. If your thyroid cells are damaged and thyroid levels fall, you may experience symptoms of hypothyroidism. They include:

Fatigue
Unexplained weight gain
Constipation
Depression
Dry skin
Increased sensitivity to cold
Muscle weakness
Decreased ability to concentrate and focus

To diagnose thyroiditis, a healthcare provider may perform a physical exam, assess your thyroid, and ask you questions about your symptoms and medical history. If thyroiditis is suspected, they will order a combination of tests to diagnose it, including:

Thyroid function tests
An ultrasound of your thyroid
Thyroid antibody tests
An erythrocyte sedimentation rate blood test
C-reactive protein (CRP)
Radioactive iodine uptake (RAIU) test

The treatment for thyroiditis depends on the type and its symptoms. The thyrotoxic phase of thyroiditis is treated with beta-blockers. Hashimoto’s thyroiditis is treated with thyroid hormone replacement medication due to it being a permanent condition. Acute infectious thyroiditis is treated with antibiotics because the infection of your thyroid needs to be treated.

If you’re experiencing symptoms of thyroiditis, you can receive treatment from an endocrinologist at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

The Impact of Ultraprocessed Foods on Your Health

Posted on September 12, 2025 by Patrick Hercules

Ultraprocessed foods, or UPFs, are food products such as frozen pizza, ready-to-eat meals, instant noodles, and many store-bought breads that contain a long list of ingredients, chemical additives, and little to no “whole” foods.

Understanding ultraprocessed foods is tricky, as even experts don’t fully agree on what they specifically are and whether they are good or bad. However, a 2024 study led by researchers at Harvard T.H. Chan School of Public Health also found that a high intake of ultraprocessed foods may increase the risk of early death. Participants who ate the most ultraprocessed foods of any kind had a 4% higher risk of death from any cause and an 8% higher risk of death from neurodegenerative diseases. And according to the Yale School of Public Health, high ultraprocessed food intake has been linked to a 25%-58% higher risk of health issues related to the heart and metabolism, and a 21%-66% higher risk of mortality.

People who eat more ultraprocessed foods may tend to eat more calories overall. Data from the Centers for Disease Control and Prevention (CDC) shows that 53% of the calories that adults consumed daily, on average, came from ultraprocessed foods between 2021 and 2023. For children 18 years old and younger, it is 61.9%. Scientists are studying whether ultraprocessed foods high in saturated fat, added sugars, and sodium may mimic addictive substances in some people, and if they do, how they may do so.

Some ultraprocessed foods may contribute to poorer health outcomes. Examples of this include:

They may displace or replace healthier foods
They could lead to eating too many calories
They may result in eating too much saturated fat, added sugars, or sodium
They may influence how the brain responds to these foods
The changed textures may trigger the brain to stay hungry even after eating
They can potentially disrupt blood sugar
They can potentially disrupt your gut health
They could cause exposure to toxins

The recommendation to limit the intake of ultraprocessed foods reinforces the long-standing nutrition guidance to limit unhealthy fats, added sugars, and sodium. A diet composed mainly of ultraprocessed foods also exposes people to unhealthy additives and increases the risk of chronic inflammatory diseases.

The best way to identify ultraprocessed foods is to read the packaging of the product to see if its list of ingredients contains either food substances never or rarely used in kitchens, such as high-fructose corn syrup, hydrogenated or interesterified oils, and hydrolyzed proteins. Or it may contain classes of additives designed to make the final product palatable or more appealing, such as flavors, flavor enhancers, colors, emulsifiers, emulsifying salts, sweeteners, thickeners, and anti-foaming, bulking, carbonating, foaming, gelling, and glazing agents.

It is important to note that an overall healthy diet pattern should focus on eating healthier options such as vegetables, fruits, whole grains, beans, nuts, seeds, healthy non-tropical oils, and lean proteins.

The Yale School of Public Health offers four ways to reduce ultraprocessed foods in your diet. They include:

Planning and preparing meals at home in advance that use less processed and ultraprocessed foods
Drinking water and unsweetened beverages such as coffee and tea instead of soda and other sweetened drinks
Eating fresh fruits and vegetables, if they are available to you. If they are not available, choose minimally processed frozen or canned options with no added salt or sugar
Adding an unprocessed fruit or vegetable to your meal if an ultraprocessed food is your only option and you are short on time. And to choose an ultraprocessed food option with less sodium, saturated fat, and added sugar

If you would like to learn more about Flushing Hospital Medical Center’s nutritional services, you can visit the Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

Suicide Prevention Awareness Month

Posted on September 10, 2025 by Patrick Hercules

September is Suicide Prevention Awareness Month. It is a time to raise awareness, promote hope, and normalize seeking help.

Suicide is a leading cause of preventable death in the United States. It affects millions of people every year, yet too many struggle in silence. Here are some key facts about suicide:

1 in 20 (5%) U.S. adults have serious thoughts of suicide each year
About one person dies by suicide in the U.S. every 11 minutes
79% of all people who die by suicide in the U.S. are male
Although more women than men attempt suicide, men are four times more likely to die by suicide
In the U.S., suicide is the second leading cause of death among people ages 10-14 and among people ages 15-24, and the 11^th leading cause of death overall

Adult suicide warning signs include:

Talking about or making plans for suicide
Acting anxious, agitated, or behaving recklessly
Talking about being a burden to others
Talking about feeling trapped or in unbearable pain
Increasing the use of alcohol or drugs
Talking about feeling hopeless or having no reason to live
Sleeping too little or too much
Withdrawing or feeling isolated
Showing rage or talking about seeking revenge
Displaying extreme mood swings
Chronic illness or serious physical health conditions

Youth suicide warning signs:

Expressing hopelessness about the future
Displaying severe or overwhelming emotional pain or distress
Increased physical symptoms, such as fatigue, headaches, and stomachaches, are commonly associated with emotional distress
Changing or withdrawing from social connections or situations
Sleeping too little or too much
Anger or hostility that seems out of character or out of context
Recent increased agitation or irritability

Talking about suicide isn’t harmful. Silence is. Opening up about your mental health journey, good, bad, or otherwise, can create a space for healing. One honest and caring conversation can make a difference and save a life. Studies show that people who are having thoughts of suicide feel relief when someone asks about them in a caring way.

Call, text, or chat 988 to speak to a trained crisis counselor offering support 24/7/365. And to learn more about our outpatient mental health services at Flushing Hospital Medical Center or to schedule a virtual appointment, please call (718) 670-5316 to speak with our intake coordinator or (718) 670-5562 to reach the clinic.

Congratulations to the MediSys Health Network for Their Excellence in Stroke Care

Posted on September 10, 2025 by Patrick Hercules

The MediSys Health Network continues to demonstrate its unwavering dedication to providing high-quality stroke care. Jamaica Hospital Medical Center was recognized by the American Heart Association for its continued commitment to quality improvement across its cardiovascular and stroke service lines by awarding the hospital the 2025 AHA Commitment to Quality Award.

Additionally, Jamaica and Flushing Hospital received the American Heart Association’s 2025 Get With The Guidelines-Stroke Gold Plus with Honor Roll Elite and Target: Type 2 Diabetes Honor Roll Achievement Award.

Get With The Guidelines puts the expertise of the American Heart Association and American Stroke Association to work for hospitals nationwide, helping ensure patient care is aligned with the latest research and evidence-based guidelines. Get With The Guidelines – Stroke is an in-hospital program for improving stroke care by promoting consistent adherence to these guidelines, which can minimize the long-term effects of a stroke and even prevent death.

Both Jamaica Hospital and Flushing Hospital Medical Centers’ Departments of Prehospital Care have also received the American Heart Association’s Mission: Lifeline® EMS Gold achievement award for their commitment to offering rapid and research-based care to people experiencing the most severe form of heart attacks and strokes, ultimately saving lives.

Jamaica Hospital and Flushing Hospital Medical Centers’ Departments of Prehospital Care are honored to be recognized by the American Heart Association for our dedication to providing optimal care for heart attack patients. The Mission: Lifeline program puts proven knowledge and guidelines to work daily, so patients have the best possible chance of survival.

Congratulations to both hospitals on being recognized for these great achievements.

Healthy Aging Month

Posted on September 5, 2025 by Patrick Hercules

September is Healthy Aging Month, a month observed to encourage people to focus on their health and take steps to help them face the challenges that come with aging.

As we age, we become aware of changes in our mental and physical health, as well as shifts in our social needs. You can take charge of your well-being by taking steps to age with a healthy mind and body. Flushing Hospital Medical Center would like to offer these tips to help boost your health as you age:

Get moving
- It is important to consult your doctor before exercising. Start slow, know your limitations, and modify activities if needed
- Aim for at least 150 minutes of moderate-intensity physical activity each week
Maintain a healthy diet
Eat proper portion sizes
Avoid excess processed foods
Stay hydrated
Stay socially active
- Stay in touch with friends and family
- Try doing something new that interests you
Balance your body and mind
- Keep a positive attitude
- Keep your mind active by reading or doing puzzles
- Keep your body active with yoga and stretches
Be proactive
- Receive regular checkups, physicals, and medical tests when needed
- Take vitamins, supplements, and medications as prescribed or needed

Healthy Aging Month is a time to celebrate life and the positive aspects of growing older. Healthy living is healthy aging. Developing and maintaining healthy aging practices throughout your life contributes to greater resilience and opportunities to thrive as we age. Making small changes in your daily life can help you live longer and better.

If you have questions about any medical issues that may arise as you age, you can schedule an appointment with a doctor at Flushing Hospital’s Ambulatory Care Center by calling (718) 670-5486.

Meet Our Doctors: Dr. Donald Doukas

Posted on September 4, 2025 by Patrick Hercules

We are pleased to introduce Dr. Donald Doukas, the new Associate Medical Director for the Department of Emergency Medicine and Medical Director for Emergency Preparedness.

Dr. Doukas was born and raised in the town of Babylon on Long Island, and it is where he “got the bug” to pursue medicine after volunteering as an EMT for the Town of Babylon Fire Department while attending Adelphi University. He later attended SUNY Downstate for medical school and is board-certified after completing a combined Emergency Medicine and Internal Medicine residency at Kings County in Brooklyn, where he served as Chief in his fifth year. He then completed a Disaster Medicine and Emergency Preparedness fellowship at SUNY Downstate. After training, he served as the Associate Medical Director for the Emergency Department and Director of Observation Medicine for Kings County.

Dr. Doukas treats a wide range of medical conditions and has an interest in highly infectious special pathogens. He is excited to “bring his previous experience to help our community grow and thrive”. Dr. Doukas always strives to be a doctor that people can trust and be comforted by, and he “takes pride in the rapport he builds with patients and their family members”.

We are proud to welcome Dr. Doukas to our team and look forward to the work he and the rest of the Emergency Department will do to provide high-quality care to our community.

National Cholesterol Education Month

Posted on September 2, 2025 by Patrick Hercules

September is National Cholesterol Education Month. It serves as an important time to focus on heart health, getting your blood cholesterol checked, and taking proactive steps to manage cholesterol levels.

National Cholesterol Education Month seeks to inform the public about the dangers of high cholesterol and its connection with the leading cause of death around the globe, heart disease.

High cholesterol is one of the most common and commonly misunderstood health risks in America. It can be caused by an unhealthy diet and exacerbated by smoking and a lack of exercise. Since it is symptomless, it can be hard to diagnose. It is a serious condition that affects nearly 102 million Americans over the age of 20 years old.

Fortunately, managing cholesterol levels can be achieved through lifestyle changes and, if necessary, medication. Here are some effective strategies to help lower cholesterol:

Adopting a heart-healthy diet that focuses on eating foods rich in fiber, such as fruits, vegetables, and whole grains. Incorporate healthy fats from sources such as avocados, nuts, and olive oil, while reducing intake of saturated and trans fats found in processed and fried foods.
Increasing physical activity, such as brisk walking, jogging, or cycling, can help raise HDL cholesterol and lower LDL cholesterol. Aiming for at least 150 minutes of moderate-intensity exercise per week is recommended.
Maintaining a healthy weight by losing excess weight through a combination of healthy eating and exercising regularly can improve cholesterol levels and overall heart health.
Quitting smoking and limiting alcohol use through smoking cessation and moderate alcohol consumption can improve HDL cholesterol levels and reduce overall cardiovascular risk.
Monitoring your cholesterol levels by getting regular check-ups with a healthcare provider can help track cholesterol levels and assess risk factors. This is particularly important for younger adults who may not exhibit symptoms, but could still be at risk.

National Cholesterol Education Month is an important time to reflect on the state of our heart health and take proactive steps to manage our cholesterol levels.

If you are concerned about your heart health and would like to get your blood cholesterol checked, you can schedule an appointment with a doctor at Flushing Hospital’s Ambulatory Care Center by calling (718) 670-5486.

“Razor Blade Throat” Covid Variant

Posted on August 29, 2025 by Patrick Hercules

The latest COVID-19 variant, NB. 1.8.1 or “Nimbus”, has been rapidly spreading in the U.S. and is associated with a severe symptom, a sore throat described as “razor blade throat”.

Since it was first discovered in the U.S. in March, NB.1.8.1 has become the nation’s dominant strain of COVID-19. It accounted for an estimated 43% of cases in June, according to the Centers for Disease Control and Prevention (CDC).

COVID-19 viruses bind to ACE2 receptors that are found on the surface of cells. Cells in the upper airway (nose and throat) have more ACE2 receptors than those in the lower airway and lungs do, making them prime targets for Omicron variants, which bind to these receptors more strongly. Research suggests that of all the variants circulating now, Nimbus binds to ACE2 receptors the most.

Once the virus reaches those cell receptors in and around your throat, the immune system kicks into overdrive to keep the virus at bay, causing inflammation, fluid buildup, redness, and swelling.

If you do experience an intense sore throat, experts recommend several remedies, including:

Honey
Cough drops
Throat spray
Gargling with salt water
Over-the-counter pain relievers

If you do catch COVID, you may experience other common symptoms besides a sore throat, such as:

Fever or chills
Cough
Congestion or a runny nose
New loss of taste or smell
Fatigue
Muscle or body aches
Headache
Nausea or vomiting
Diarrhea

Most healthy people will recover from COVID without treatment. However, experts still recommend talking to a healthcare provider if you test positive. Even if you are not at risk of severe illness, treatment from a healthcare provider may be able to lower your risk of long COVID.

If you are experiencing symptoms of N.B.1.8.1, such as a “razor blade throat”, you can schedule an appointment with a doctor at Flushing Hospital’s Ambulatory Care Center by calling (718) 670-5486.

Back to School Sleep Tips

Posted on August 27, 2025 by Patrick Hercules

As summer winds down, parents are preparing their children to go back to school. One important thing to achieve is to start getting them back to a sleep routine before the new school year starts.

Getting children back into a healthy sleep pattern is necessary for them to have the right amount of energy and focus while in the classroom.

Children need more sleep than adults do. The National Sleep Foundation and American Academy of Sleep Medicine suggest the following:

Preschoolers (ages 3-5) require 10-13 hours of sleep
School-age children (ages 6-12) require 9-12 hours of sleep
Teenagers (ages 13-18) require 8-10 hours of sleep

A Centers for Disease Control (CDC) study found that most American children and teenagers don’t get enough sleep. Nearly six in 10 middle schoolers and at least seven in 10 high schoolers don’t get enough sleep on school nights. Of the high school students that were surveyed, almost two-thirds of them sleep less than eight hours a night.

The best way for parents to get their children back on a sleep schedule is to do it one day at a time. The process of adjusting a sleep schedule should be incremental. In the weeks leading up to going back to school, have your child wake up 15 minutes earlier and go to sleep 15 minutes earlier than they did during summer break. Continue to adjust their bed and wake times in 15-minute increments every few days until your child is sleeping and waking up at the desired times for school. By the first day back to school, they should be adjusted to the new sleep schedule.

Winding down at the end of the day can help children sleep well and prepare them for the next school day. A good bedtime routine includes relaxing activities, such as:

Taking a warm bath or shower
Brushing teeth and washing up
Cuddling with a parent
Singing lullabies
Reading with a parent or individually
Journaling
Meditating

Children look to their parents for guidance on healthy habits. Getting adequate sleep is an important healthy habit, as it helps prevent fatigue, exhaustion, and daytime drowsiness.