Stiff Person Syndrome

Posted on July 24, 2026 by Patrick Hercules

Stiff person syndrome (SPS) is a rare autoimmune neurological disorder that most commonly causes symptoms of muscle stiffness in your trunk and abdomen, with stiffness and painful spasms in the legs and other muscles developing over time.

Symptoms of stiff person syndrome can develop at any age, but it most often begins in your 30s and 40s. Scientists believe stiff person syndrome can range from just one area of a person’s body to a widespread syndrome that affects multiple parts of the body, and involves the brain, brain stem, and spinal cord. Stiff person syndrome is a progressive disorder, which means symptoms can get worse over time, and can take several months to a few years to develop.

In most cases of stiff person syndrome, muscle stiffness in the abdomen, chest, or back muscles is the first symptom experienced. This rigidity causes pain and an aching discomfort that can fluctuate in severity without a clear trigger or reason. These symptoms can also affect the arms and legs. As stiffness increases, some people may develop an abnormal posture that can make it difficult to walk or move. Individuals may also experience painful muscle spasms that can involve the entire body, or only a specific area. These spasms can last a few seconds, minutes, or occasionally, a few hours.

Symptoms of stiff person syndrome, such as muscle spasms, can be triggered after:

Physical touch or stimulation

Unexpected or loud noises

Changes in temperature, including cold environments

Stressful events

The triggers of stiff person syndrome-related muscle spasms can be unpredictable. This can cause some people with stiff person syndrome to develop anxiety and agoraphobia because it is more difficult to avoid the triggers of muscle spasms in public.

Researchers don’t know the exact cause of stiff person syndrome, but they believe it is an autoimmune condition. Some studies suggest antibodies may play a role in stiff person syndrome, as many people with the condition make antibodies against glutamic acid decarboxylase (GAD). GAD makes a neurotransmitter called gamma-aminobutyric acid (GABA), which helps control muscle movement.

Unfortunately, researchers don’t yet understand the exact role that GAD plays in the development and worsening of stiff person syndrome. However, it is important to note that having GAD antibodies doesn’t mean that you have stiff person syndrome. A small portion of the general population has GAD antibodies without any adverse effects. There are other antibodies associated with stiff person syndrome, including:

Glycine receptor

Amphiphysin

Dipeptidyl peptidase-like protein 6 (DPPX)

Additionally, some people with this condition don’t have any detectable antibodies, but ongoing research is investigating whether other potential antibodies may also cause symptoms.

Stiff person syndrome is very rare, as about one out of every one million people has this condition. What’s more, it is twice as common in females, and may also occur with other autoimmune conditions, such as:

Type 1 diabetes

Autoimmune thyroid disease

Celiac disease

Vitiligo

Pernicious anemia

A healthcare provider can diagnose stiff person syndrome by looking for specific signs of the condition through exams and tests. They will ask questions about symptoms during physical and neurological exams. If the healthcare provider suspects stiff person syndrome, they may recommend other tests, including:

Antibody blood test

Lumbar puncture

Electromyography (EMG)

Stiff person syndrome can be difficult to diagnose, as it is rare and has similar symptoms to other conditions, such as ankylosing spondylitis, multiple sclerosis (MS), or other autoimmune conditions.

Unfortunately, there isn’t a treatment that cures stiff person syndrome. However, working with a specialist and maintaining symptom control can make it easier to live with the condition. Specialists include:

Neurologists, specifically neuroimmunologists

Physical medicine and rehabilitation specialists

Occupational and physical therapists

Mental health specialists, such as psychologists

Speech therapists

To treat stiff person syndrome, two main treatment strategies can be used, such as:

Medications and therapies for symptom management

Immunotherapy or disease-modifying treatment

Treatment for stiff person syndrome varies based on your symptoms. The goal of treatment is to manage how symptoms affect you and improve your mobility and comfort.

If you or a loved one is experiencing symptoms of stiff person syndrome, you can receive treatment 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.

How Hormones Affect Weight Gain

Posted on July 23, 2026 by Patrick Hercules

Weight fluctuation is something that many of us experience throughout our lives. When you gain weight for no obvious reason, it may be connected to hormone fluctuations that can occur with age, menopause, or a medical issue. These changes in hormone levels can affect major body functions, including the way you gain and lose weight. While hormonal weight gain affects both sexes, the distribution of fat differs between men and women.

Men generally gain weight in their abdominal area. Premenopausal women often gain weight around their hips and thighs, while postmenopausal women may gain weight in their abdominal area.

Treating hormonal weight gain consists of finding the cause of and fixing the hormonal imbalance. There may also be a need to treat the underlying medical issue causing a shift in your hormone levels.

Hormonal weight gain resulting from hormone imbalances can lead to different symptoms and can vary on the specific hormone and whether its levels are too high or too low. The common symptoms of hormonal weight gain besides difficulty losing weight include:

Depression

Insomnia

“Brain fog” or an inability to think clearly

Fatigue

Constipation

Thirst that persists despite drinking water

Frequent urination

Irregular menstrual cycle

Irregular heartbeat

Acne

Hormonal weight gain can be caused by changes to the normal level and function of several important hormones that help regulate appetite, the sense of fullness, metabolism, and how body fat is distributed. These hormones include:

Estrogen

Insulin

Leptin

Cortisol

Ghrelin

There are several conditions that can cause hormonal weight gain, including:

Menopause

Endometriosis

Polycystic Ovary Syndrome (PCOS)

Hypothyroidism

Insomnia

Losing hormonal weight gain starts with finding the hormones that affect your weight. It may also be necessary to get the right diagnosis and treatment if you have a hormonal imbalance caused by an underlying medical issue.

Any weight loss goal generally involves lifestyle changes that consist of the following strategies:

A daily program to maintain activity levels

A change in diet to reduce calories

Adequate sleep every night

Behavior strategies to encourage commitment

Working with a fitness professional can help you find exercises to target areas where you have excess weight due to hormonal weight gain.

Hormonal weight gain supplements or medications may also be advised. They can reset hormone levels, treat the effects of abnormal levels, or control any underlying problems. Some common treatments include:

Insulin therapy for type 2 diabetes

Bioidentical hormone therapy

Sleep medications

Hormonal birth control pills for controlling endometriosis

Synthetic thyroid hormone levothyroxine (a T4 preparation) for hypothyroidism

In extreme cases, treatment may involve surgical intervention to treat underlying problems. These therapies may include:

Bariatric weight loss surgery

Ovarian cyst surgery

Hysterectomy

Hormonal weight gain can look like any other type of weight gain. To determine if your weight gain is hormonal, visit your healthcare provider.

If you or a loved one is experiencing symptoms of hormonal weight gain, you can receive treatment at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

Why Are Autoimmune Diseases More Common in Women?

Posted on June 24, 2026 by Patrick Hercules

The immune system helps defend our body against illnesses and infections. However, when a person has an autoimmune disease, the immune system mistakenly attacks the body, destroying healthy cells and tissues.

There are several autoimmune disorders and diseases. Here are a few of the main areas of the body that they affect:

Type 1 diabetes affects the pancreas, which leads to reduced insulin production

Multiple sclerosis (MS) affects the nervous system

Rheumatoid arthritis affects the joints

Juvenile idiopathic arthritis affects the joints

Lupus affects many organs and systems

Hashimoto’s thyroiditis affects the thyroid

Autoimmune hepatitis affects the liver

Celiac disease affects the small intestine as a reaction to eating gluten

Myositis affects the muscles

Sjogren’s syndrome affects the glands that produce tears and saliva

Vasculitis affects the blood vessels

Myasthenia gravis affects the nerves and muscles

An autoimmune disease can target any part of the body, and if a vital organ is attacked, the disease can be life-threatening.

Autoimmune disorders are significantly more common in women than in men. According to a recent study published in The Journal of Clinical Investigation, 67 percent of autoimmune diagnoses are in women, and 18 out of the 20 most common autoimmune diseases, such as rheumatoid arthritis, psoriasis, multiple sclerosis, and lupus, are more prevalent in women than men. What’s more, as many as 70 to 80 percent of people with autoimmune diseases are female, with the percentages for some specific conditions being higher, for example, 95 percent of those with Sjogren’s syndrome are women.

Genetics plays a large role in the risk of developing autoimmune diseases in both men and women. Environmental factors, such as exposure to ultraviolet rays, pesticides, and organic mercury, can also contribute to men and women developing an autoimmune disease. However, other major factors increase women’s proneness for these diseases, including:

High Estrogen Levels- Estrogen boosts the function of T and B immune system cells, which can be an advantage in fighting infections. However, it can be problematic for people with other factors that make them more likely to have autoimmune diseases. Estrogen levels are highest during pregnancy, and some autoimmune diseases are more common in women during their childbearing years in general, particularly during pregnancy

DNA- Chromosomes contain our DNA and genetic information. Males have one X chromosome and a much smaller Y chromosome, while females have two copies of the X chromosome. One of the two X chromosomes in females is usually dormant, which leads to males and females expressing one X chromosome gene. However, the intricate system that causes this to occur has many protein components that tend to become targets of the immune system, which can lead to autoimmune disease. In some rare instances, some males and females can have more copies of the X chromosome than normal, which makes them more likely to have certain autoimmune diseases, such as lupus and/or Sjogren’s syndrome

Immune Response- Women can generate a stronger immune response to infection than men. This gives them a better chance to fight infection, but produces an autoimmune disease in a person who is genetically predisposed to developing one

Hormones- When females are going through puberty or are pregnant, they experience hormone surges, which may cause the immune system to overreact and increase the risk of developing autoimmune diseases, such as lupus. Their risk of developing an autoimmune disease or experiencing a worsening of symptoms decreases after menopause

Birth Control- Some women with severe autoimmune disease, such as lupus, may need to avoid hormonal birth control that contains estrogen due to the increased risk of estrogen exposure. However, most women can use some form of birth control safely if they consult with their rheumatologist and Ob/Gyn

It is important to see your healthcare provider if you have any lasting symptoms, such as fatigue, weakness, joint pain, weight loss, or rashes that could be related to morning stiffness, as these symptoms should be taken seriously.

Treatment for autoimmune diseases is specialized for the individual and the amount of organ involvement. If a person has mild symptoms without major organ participation, the use of medications that regulate immune response without immunosuppression, along with treating symptoms, may be adequate. However, if major organs are affected, immunosuppressive and biologic medications that target certain parts of the immune system are used.

If you or a loved one is experiencing symptoms of an autoimmune disease, you can receive treatment at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

GLP-1 Microdosing

Posted on May 27, 2026 by Patrick Hercules

Glucagon-like peptide-1 or GLP-1 antagonists are, however, a class of medications that mainly manage blood sugar levels in people with Type 2 diabetes. Medications, such as semaglutide and tirzepatide, have become popular over the past few years to help people lose weight.

Recently, however, some people have been microdosing GLP-1 medications as their preferred way to take these medications. Microdosing means taking much smaller doses than those approved by the Food and Drug Administration (FDA).

People may microdose GLP-1 medications for many reasons, including:

They have hit their target weight goal

They have concerns about the cost of the medications

They are sensitive to the side effects of the medications

They want to just suppress their appetite

They are worried about the supply of the medications

Microdosing GLP-1 medications can come with real risks, including:

Inaccurate doses

Reduced effectiveness

Unpredictable outcomes

Possibility of regaining weight

No data on the long-term effects of microdosing

Minimal oversight

Large clinical trials have confirmed that the standard GLP-1 doses work well when helping people lose weight and manage Type 2 diabetes. What’s more, precise doses have proven benefits for heart, liver, and kidney health. Taking very low doses may not provide the same results.

Additionally, smaller GLP-1 doses may help reduce symptoms such as nausea or an upset stomach. However, microdosing may prevent you from reaching the effective dose needed to make significant changes in your body weight or blood sugar levels. In many cases, the side effects of GLP-1 treatment are temporary. GLP-1 dosage schedules are intended to increase doses gradually to help balance their benefits and potential side effects.

GLP-1 medications affect people differently. Some people may see substantial benefits even at lower doses. However, other people may not see their benefits at full doses.

Before you consider microdosing GLP-1 medications, it is important to speak with a healthcare provider who is knowledgeable about these treatments. Here are some things to consider:

If the GLP-1 medication is off-label, it is an unproven treatment

The health benefits for those who don’t have Type 2 diabetes or a high body mass index (BMI) are unproven

Taking smaller doses doesn’t make them risk-free

As an alternative to taking GLP-1 medications, here are some proven ways to support metabolic and overall health naturally:

Exercising regularly

Eating a healthy, balanced diet

Managing stress

Getting enough restful sleep

Eating certain foods and taking supplements

For more information about the Bariatric Surgery Services at Flushing Hospital or procedures performed by our doctors, please call 718-408-6977 or 718-670-8908.

Metabolic Syndrome and How it Can Lead to Heart Disease

Posted on April 29, 2026 by Patrick Hercules

Metabolic syndrome is a group of conditions that increase the risk of heart disease, stroke, type 2 diabetes, and other health problems.

The number of people with metabolic syndrome is increasing, as up to one-third of adults in the U.S. have it.

When a person is diagnosed with metabolic syndrome, they have three or more risk factors, such as:

High blood pressure

High blood sugar

Low levels of HDL, or good cholesterol

High triglyceride levels in the blood

A large waist circumference or an apple-shaped body

Although each of these conditions is a risk factor for cardiovascular disease, when a person has three or more of them and is diagnosed with metabolic syndrome, the chances of them developing a serious cardiovascular condition increase.

There are several underlying causes of metabolic syndrome, such as:

Being overweight and being obese

Having an insulin resistance

Being physically inactive

Genetic factors

Increasing age

Metabolic syndrome is a serious health condition; however, there are ways to reduce your risk of developing it, such as:

Being more physically active

Losing weight

Eating a heart-healthy diet that is rich in:

Whole grains

Fruits and vegetables

Fish

Another way to reduce your risk of developing metabolic syndrome is working with your healthcare team to monitor and manage your blood sugar, blood cholesterol, and blood pressure.

If you or a loved one is experiencing symptoms of metabolic syndrome, you can receive treatment at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

How to Set Healthy Weight Loss Goals

Posted on January 8, 2026 by Patrick Hercules

Embarking on a weight loss journey can be a difficult and sometimes daunting experience. There are many factors that can affect a person’s weight management, such as medical conditions, certain medicines, stress, age, genes, hormones, and environment.

However, maintaining a lifestyle that consists of a good nutritional diet, regular physical activity, stress management, and proper sleep can support a healthy weight. Additionally, people who lose weight gradually, which is about one to two pounds a week, are more likely to keep the weight off than those who lose weight more quickly.

If a person is not at a healthy weight, moderate weight loss can help improve their cholesterol, blood pressure, and blood sugar levels. Just a 5% to 10% reduction of their current weight may lower their risk for some chronic diseases, such as heart disease, prediabetes, and type 2 diabetes. Other benefits of moderate weight loss include:

More energy

Better mobility

A boost in self-confidence

Improved fitness

Starting a weight loss journey can be challenging. However, having and following a plan can help make the journey easier. Here are five steps that can help guide you to a healthier weight:

Consider the reasons why you want to lose weight. Writing down your reasons and posting them where you can see them can help remind you why you are making this change and keep you focused on your weight loss goals

Keep track of where you are as you begin your weight loss journey. You can keep a journal of your nutrition to help you keep track of what you eat and drink in a day. Make note of your physical activity by including the time of day you exercised, what activities you did, and for how long. Maintain a chart of your sleep schedule, including what time you went to sleep and woke up, and the number of hours you slept. Monitor your stress levels and the healthy ways you are reducing your stress. You can also track how you felt during your meals, when you exercise, and any lifestyle challenges that have affected your progress

Set specific and realistic goals. Creating short-term goals with rewards can help prevent you from feeling frustrated when there is a setback. When setting short-term goals, focus on two or three goals at a time

Find a good support system. Surround yourself with family or friends who are supportive of your weight loss goals. If they have similar goals, they may share resources that have helped them on their weight loss journey

Stay up to date with your progress throughout your weight loss journey. Regularly evaluate your progress by revisiting the goals you set. Determine what has been working well and what hasn’t been, and use this information to make any changes to your goals and weight loss plan. If you are consistently meeting a particular goal, you can reward yourself for achieving your goals. It is important to recognize and be proud of your progress as you meet your goals. Rewarding yourself helps to keep you motivated and on the right path

Please note that before you start your weight loss journey, speak with your healthcare provider so you can decide whether or not it’s a good time to set a weight loss goal.

And if you do go on a weight loss journey, don’t get discouraged if you aren’t losing weight as quickly as you had hoped. Remember that sustainable weight loss takes time.

For more information about the Bariatric Surgery Services at Flushing Hospital or procedures performed by our doctors, please call 718-408-6977 or 718-670-8908.

Type 3 Diabetes

Posted on November 14, 2025 by Patrick Hercules

Diabetes is a chronic disease that occurs when the body doesn’t produce enough insulin or can’t use the insulin it produces effectively. There are two main types of diabetes: type 1 and type 2. Another type of diabetes is gestational diabetes, which develops exclusively in pregnancy when blood sugar levels are too high.

However, another type of diabetes, type 3 diabetes, has been linked to Alzheimer’s.

Insulin helps control blood sugar levels by enabling glucose to enter cells. Insulin also affects metabolism, nerve cells, how neurons communicate, and the brain’s cognitive functions.

When a person develops insulin resistance, it can reduce the supply of glucose to the brain and cause changes to the protein involved in the development of dementia called tau. Additionally, the brain can become damaged, and the connection between the regions of the brain can be weakened when it doesn’t receive a sufficient amount of glucose.

Type 3 diabetes occurs when the brain becomes resistant to the effects of insulin. This insulin resistance is believed to lead to symptoms that are commonly associated with Alzheimer’s disease.

It is important to note that type 3 diabetes isn’t officially recognized by the American Diabetes Association and other major health organizations. However, some experts have called Alzheimer’s disease type 3 diabetes because of the pathological implications that address a major decrease in glucose levels and how that affects brain cognition and memory.

Researchers call Alzheimer’s type 3 diabetes due to the similar features that are present in diabetes, memory deficits, and a decline in thinking abilities in older adults. A study in 2020 listed the potential risk factors for developing type 3 diabetes, such as:

A diet that is high in calories, sugar, and fat, but low in fiber

A low socioeconomic status

Exposure to stress

Race and ethnicity

A lack of physical activity

Genetics

Family history

Birth weight

The study also indicated that high blood pressure and impaired lipid, or fat, transportation play a role in the development of Alzheimer’s. The Alzheimer’s Society notes that diabetes is a risk factor for developing dementia.

Although there isn’t a cure for Alzheimer’s and many other types of dementia, treatment for the disease includes medications that slow the progression of the condition or treat its symptoms.

It is important to note that there is another type of diabetes known as type 3c diabetes mellitus that occurs when endocrine dysfunction affects the pancreas, such as damage to the exocrine glands, which harms the endocrine glands. This condition is distinctive and shouldn’t be confused with type 3 diabetes.

If you or a loved one is experiencing symptoms associated with Alzheimer’s, you can receive treatment from a neurologist at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

Insulin Pumps

Posted on October 31, 2025 by Patrick Hercules

Insulin pumps can help people with diabetes conveniently manage their blood sugar. These small, wearable devices supply a continuous flow of rapid-acting insulin underneath the skin, delivering doses at specific times, and are an alternative to multiple daily injections.

An insulin pump mimics how the pancreas would naturally release insulin. It delivers insulin in one of two ways:

Small and continuous doses are called basal insulin. A person with diabetes will likely have multiple basal rates in increments throughout the day due to the body requiring different amounts of small “background” doses throughout a 24-hour period

Manual surges of insulin when eating and correcting high blood sugar are called bolus insulin. The pump uses the information the user enters about their carbohydrate intake and blood sugar level to calculate how much bolus insulin they need. Most pumps will recommend a dose to the user, which they can then confirm or adjust before the insulin is delivered

There are several types of insulin pumps on the market with unique features. Each type and brand of pump has various settings, including:

Integration with continuous glucose monitor (CGM) technology to automatically increase, decrease, or stop insulin release based on a person’s glucose level

Options to manually increase or decrease the basal rate for a certain amount of time

Alarms to alert the user of a low battery or a low reservoir

Alarms to alert the user if their glucose level is out of range, the CGM communicates with their pump

Connectivity to phone apps and other smart devices

There are two main types of insulin pumps: those with tubing and those without tubing.

Tubed insulin pumps have a long, thin tube that connects the pump to a cannula, a thin, flexible tube, inserted under the skin to deliver insulin. Parts of a tubed insulin pump include:

The pump machine and technology

The tubing and infusion set

Most reservoirs and infusion sets should be changed every two to three days. And the reservoir must be changed if it runs out of insulin. New infusion sets, reservoirs, and tubing should be used every time; however, the pump itself can typically last for many years.

Tubeless insulin pumps, or patch pumps, also use a cannula under the skin. However, the insulin reservoir and the cannula are part of one pod that sits on the skin with an adhesive patch. There is no external tubing, and it can be operated wirelessly with a handheld controller.

Each pump or pod can be used at a time. Like a tubed pump, it needs to be changed every two to three days and must be changed if the reservoir runs out of insulin.

Before attaching the pod, the reservoir is filled with insulin and attached with adhesive to the skin. A button is then pressed that releases a needle that is threaded through the cannula in the pod. The needle retracts back into the pod, and the cannula remains under the skin. The pump can be worn on the upper arm, stomach, hip, buttock, or thigh.

Tubeless insulin pumps are waterproof, so they can be worn when bathing or swimming.

Anyone with diabetes who requires synthetic insulin can use an insulin pump. This includes children and adults with Type 1 diabetes, some people with Type 2 diabetes, and people with Type 3c or monogenic diabetes.

Each insulin pump has different Food and Drug Administration (FDA) approvals regarding how old a person can be to use it. Some insulin pumps have approval for children as young as two years old. Most other pumps have approval for those seven years and older.

Using an insulin pump has several advantages, including:

Not having to inject insulin

It is more discreet than injecting insulin with a syringe

It is more accurate at delivering insulin

It may help with tighter blood glucose control

There are fewer fluctuations in blood glucose levels

It may result in improved A1C

There are fewer episodes of low blood sugar

There is more flexibility with diet and exercise

It helps manage the early morning rise in blood glucose levels called the dawn phenomenon

Using an insulin pump can also have its disadvantages, including:

Increased weight gain

Increased risk of diabetic ketoacidosis if the pump doesn’t work correctly

Risk of skin infection or irritation at the application site

Needing to be attached to the pump most of the time

Having to operate the pump, replace its batteries, set doses, etc.

Having to wear the pump makes it obvious you have diabetes

Learning how to use the pump and keeping it working properly

Having to check blood sugar levels several times a day and count carbohydrates

It can be more expensive than taking traditional insulin injections

There are many factors to consider when choosing an insulin pump. Fortunately, pump manufacturers have a lot of information on their products, and trainers who can answer questions.

It is very important to discuss your options with a diabetes healthcare provider.

If you have any questions about which insulin pumps are best for you, or if you would like help to manage your diabetes, you can speak with an endocrinologist at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

How Making Lifestyle Changes Can Reduce the Risk of Chronic Diseases

Posted on September 26, 2025 by Patrick Hercules

According to the World Health Organization (WHO), chronic diseases, also known as non-communicable diseases, are conditions that tend to have a long duration and result from a combination of genetic, physiological, environmental, and behavioral factors.

Chronic diseases are the leading cause of death worldwide. These diseases include:

Cancers
Cardiovascular disease, such as heart attacks and strokes
Chronic respiratory diseases, such as chronic obstructive pulmonary disease (COPD) and asthma
Diabetes

A person’s lifestyle and daily habits can increase their risk of developing a chronic disease. About 80% of chronic diseases are driven by a person’s daily habits. These include:

Tobacco use, including the effects of exposure to second-hand smoke
Unhealthy diets, including excess salt, sugar, and fats
Excessive alcohol use
Insufficient physical activity

These habits can contribute to metabolic changes that can increase a person’s risk of chronic disease, including:

Hypertension
Obesity
Diabetes
High cholesterol

Making the following lifestyle changes is one of the best ways to address harmful habits and help prevent chronic diseases.

Dietary changes include eating whole, unrefined, and minimally processed plants. Eating plant-based foods can help reduce diabetes, heart disease, and the risk of cancer
Increasing physical activity by engaging in a recommended 150 minutes of moderate-intensity activity each week
Getting a good, restful night’s sleep of about seven to nine hours. This can be achieved by:
- Having a consistent bedtime and waking up on time, even on weekends
- Being physically active
- Limiting alcohol and caffeine
- Putting digital devices away 90 minutes before bedtime
- Keeping your sleeping area cool, dark, and comfortable
Reducing stress by practicing mindfulness, meditation, and gratitude can help relieve stress and improve your physical and mental health.
Staying socially connected with friends and family can help keep you emotionally and physically healthy.
Quitting smoking, or never starting, lowers the risk of serious health problems, such as heart disease, cancer, Type 2 diabetes, and lung disease, as well as premature death
Limiting alcohol use can reduce health risks that excessive drinking can lead to, such as high blood pressure, various cancers, heart disease, stroke, and liver disease

By avoiding these risks and getting good preventive care, you can improve your chance of staying well, feeling good, and living longer.

For more information on how you can make lifestyle changes, you can schedule an appointment with a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center by calling (718) 670-5486.

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.