The Importance of Getting Vaccinated During Cold and Flu Season

Posted on December 10, 2025 by Patrick Hercules

Flu season can be unpredictable, as it can begin as early as fall and can last until spring. Flu activity is usually at its peak during winter, and public healthcare professionals, advocates, and communities come together to promote flu vaccination as the flu can cause serious health complications, such as bacterial infections or pneumonia. If it isn’t treated in time, the flu can even lead to death.

Vaccination is particularly important for people who are at higher risk of developing serious flu complications, including pregnant women and young children. Millions of children get sick with the flu every year, and thousands will be hospitalized as a result. Women are also at higher risk of developing serious flu complications during pregnancy.

Since flu viruses are constantly changing and protection from vaccination decreases over time, getting a flu vaccine every year is the best way to reduce your risk of the flu. A flu vaccine is the only vaccine that protects against the flu and has been shown to reduce the risk of illness from the flu, hospitalization, and death.

During flu season, we encourage everyone six months and older to get their annual flu vaccine, especially pregnant women, young children, and other people who are at a higher risk of developing serious flu complications. The more people who get vaccinated against the flu, the more people who will be protected from it.

If you or a loved one would like to get the flu vaccine, you can visit 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.

What Is “Power Peeing” and How Does It Affect Pelvic Floor Health?

Posted on December 9, 2025 by Xavia Malcolm

The term “power peeing” is used to describe the habit of forcefully pushing or bearing down on the abdominal muscles to urinate faster; doing this can contribute to a host of health problems.

Straining our abdominal muscles to expel urine faster is a common practice, often done when we are rushing. While power peeing appears to speed up the process and save us some time, it can do more harm than good. Habitually forcing out our urine can:

Weaken pelvic floor muscles
Lead to pelvic floor dysfunction
Lead to incomplete bladder emptying
Lead to incontinence
Lead to urinary leakage
Lead to constipation
Increase prolapse risk
Increase UTI risk

To avoid these problems, it is advisable to relax our pelvic muscles when urinating and let the urine flow. Here are some tips to help you do this:

Don’t hover over the toilet seat
Sit fully on the toilet seat with both feet on the floor and lean slightly forward.
Take a deep breath and relax the pelvic muscles
Breathe normally with full inhalation and slow exhalation
Allow urine to flow and the bladder to empty naturally without pushing
Practice double voiding (taking the time to pee twice to ensure your bladder is completely empty)

Practicing the proper urination technique is important because it can help promote good pelvic floor and bladder health.

If you are experiencing incontinence or bladder health issues, a urologist can help. To schedule an appointment with a doctor at Flushing Hospital Medical Center, please call 718-670-5486.

Does Nasal Irrigation Effectively Fight the Common Cold?

Posted on December 5, 2025 by Patrick Hercules

The winter season is approaching quickly, and with it comes the cold season. When we come down with a cold, we try different methods to relieve our cold symptoms.

However, using a simple saline or saltwater solution can help reduce the duration of these symptoms.

A pilot study done in 2019 found that flushing your nose with a 3% saline solution, which is higher than the standard 0.9% concentration, can reduce cold symptoms in almost two days.

Additionally, researchers say that saline nasal drops may help reduce transmission rates of cold viruses.

In the same 2019 study, 93% of participants said the 3% saline solution made a difference in their symptoms, and 61% said they would use it again during another cold.

Most people may catch a cold two or three times each year, as the cold virus spreads easily via contaminated droplets. Saline solution is an affordable, easy-to-use treatment that may help slow down the spread of the cold virus between family members.

Saline nasal drops may also help to clear up a runny nose. The solution may help reduce viral load, the amount of the virus in a person’s system, by flushing out the nasal passages.

Saline nasal drops help flush out mucous and inflammatory mediators, which are chemical messengers that play a crucial role in initiating and regulating the body’s inflammatory response. This can improve cold symptoms and give the immune system a better chance to fight the infection.

When you are looking to buy saline nasal drops or sprays, it is important to look for a saline percentage or the words “hypertonic” or “extra-strength” on the label. Many brands of saline solutions sell 3% hypertonic nasal spray, but it is important to read the labels carefully to confirm the product does not contain other added medications.

You can also make a saline solution at home with salt, baking soda, and water. It is important to only use distilled or boiled and cooled tap water when preparing the solution, as the quality of tap water varies, and there may be things such as bugs and germs present.

To make the saline solution, combine three tablespoons of salt and one teaspoon of baking soda. Avoid any salts that contain iodine, preservatives, or anti-caking agents because these can irritate your nose. Put one teaspoon of the salt-baking soda mixture into eight ounces of distilled or boiled water. Baking soda helps reduce irritation; however, you may still experience some irritation in the nose or throat after using the saline solution.

Although hypertonic nasal drops or sprays could be prepared correctly, they can still irritate the nose and throat. Some people may even experience a temporary burning sensation. Use the hypertonic saline solution as tolerated. It is important to talk to your healthcare provider about alternative cold remedies if the saline solution doesn’t work well for you and if your cold symptoms persist or get worse.

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

Dealing with Depression During the Holiday Season

Posted on December 4, 2025 by Patrick Hercules

The holidays are a time when we spend joyous and happy moments with friends and family. However, for some, the holidays can bring a lot of sadness, loneliness, and even depression. This is called holiday depression.

Holiday depression can feel a lot like regular depression; however, it is triggered by the onset of the holidays, large family gatherings, and attending or hosting social events. Holiday depression is like the “winter blues”, but it may come and go in quick bursts as one event ends and another begins, or it can linger for days or weeks leading up to and beyond the holiday season.

Holiday depression can disrupt relationships, mental health, and the ability to manage everything that comes with the holiday season.

Holiday depression can affect anyone at any time, and it can be hard on a person’s mental health, as it can be triggered by various things, including:

Stressful schedules

Putting pressure on yourself

Separation from loved ones

Loneliness

Family dynamics

Seasonal depression

Social anxiety

Holiday trauma

There are several signs of holiday depression. They can include:

Feeling depressed and hopeless for more days than not

Loss of interest in things you used to enjoy

Constantly feeling anxious, nervous, or on edge

Trouble sleeping over an extended time

Intrusive thoughts that are difficult to manage on your own

Thoughts of self-harm or suicide

Holiday depression can feel daunting as you navigate the season. However, there are many ways to cope with and find support and emotional stability that can help you get through this difficult time of year. They include:

Remembering a loved one

Setting boundaries

Staying connected with friends and family

Limiting social media use

Sharing happy memories

Setting realistic expectations for the holidays

Taking care of yourself

Seeking support and help

If you are having harmful thoughts, such as thoughts about suicide, or believe you are experiencing a mental health or emotional crisis, you can contact the 988 Suicide & Crisis Lifeline 24/7 through phone, chat, or text, go to the hospital, or call your local 911 hotline and your doctor right away to get the help you need.

No one should face their mental health challenges alone. 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.

Zone 2 Cardio

Posted on December 3, 2025 by Xavia Malcolm

“Zone 2 Cardio” has grown in popularity on social media and in fitness circles. The term describes moderate-intensity aerobic exercise that keeps your heart rate in the 60% to 70% range of your maximum heart rate. This intensity level measures how hard someone is exerting themselves during exercise.

Studies have shown that Zone 2 exercises may offer significant health benefits, including:

Improving heart health
Enhancing fat burning (In Zone 2, our bodies use fat as the fuel source)
Improving lung function
Placing less strain on muscles than high-intensity workouts
Enhancing overall cardiovascular fitness levels
Helping to build endurance
Improving energy levels

Here are a few examples of Zone 2 aerobic exercises:

Cycling at a relaxed and consistent pace
Walking briskly
Jogging slowly
Elliptical workouts
Stair climbing at a consistent pace
Hiking at a steady pace on a flat trail
Swimming at a slow and steady pace
Rowing workouts

There are two ways to determine if you are in Zone 2 cardio: you can calculate your maximum heart rate through this formula, 220 – Your Age = Your Max Heart Rate, or be able to carry on a light conversation while working out.

Experts recommend performing Zone 2 aerobic exercises at least twice per week for at least 20 to 30 minutes to reap the benefits.

While Zone 2 aerobic exercises are generally safe, it is advisable to speak with your doctor before making any changes to your exercise routine. To schedule an appointment with a doctor at Flushing Hospital Medical Center, please call 718-670-5486.

New Norovirus Variant

Posted on December 3, 2025 by Patrick Hercules

Norovirus cases are rising as a new variant of the virus is spreading across the U.S., with 153 outbreaks being reported between August and November so far. This is compared to 235 outbreaks reported during this same period last year. This is due to a mutated variant of the virus called GII.17.

Norovirus is a group of viruses that cause severe vomiting and diarrhea. It is very common and highly contagious. Norovirus outbreaks occur most often between November and April in countries above the equator and between April and September in countries below the equator.

There are several symptoms of norovirus, including:

· Nausea

· Stomach pain

· Headache

· Fever

· Body aches

Symptoms usually appear 12 to 48 hours after exposure to the virus and last one to three days. Norovirus symptoms are generally the same in both adults and children. Adults may experience more diarrhea than children, and children may vomit more than adults.

A virus in the Caliciviridae family causes norovirus. When the virus enters your body, it causes your stomach and intestines to swell or become inflamed. This is called gastroenteritis, which leads to norovirus symptoms.

There are many ways to contract the norovirus infection, including:

· Through close contact with someone who has the virus

· Touching contaminated surfaces and then touching your mouth or nose

· Eating or drinking contaminated foods or beverages

Norovirus is the biggest cause of illness from contaminated food in the U.S. The virus typically spreads when someone who has the virus touches food before serving it to someone else. Sometimes, certain foods such as oysters and other seafood are naturally contaminated with norovirus.

A healthcare provider can diagnose norovirus after learning about your symptoms. Testing isn’t usually necessary; however, testing may be done if you have an underlying medical condition that affects the performance of your immune system and your ability to fight infections. A healthcare provider may ask for a stool sample that they will test to confirm your diagnosis.

There isn’t a cure for the norovirus. Treatment for the infection focuses on relieving symptoms, which will go away in one to three days. You can manage the symptoms of norovirus by:

· Drinking plenty of fluids, especially those rich in electrolytes

· Getting a lot of rest

· Eating soft, bland foods

The norovirus is extremely difficult to kill as it can’t easily be washed away and can survive temperatures up to 145°F. The Centers for Disease Control and Prevention (CDC) recommends washing hands vigorously with soap, cleaning any infected areas with diluted bleach, and washing infected clothes with hot water and detergent. The CDC also recommends wearing gloves and throwing them out after cleaning, which adds to your protection.

There are also many precautions you can take to reduce the risk of getting norovirus, including:

· Washing fruits and vegetables before eating them

· Cooking your food thoroughly (especially seafood or shellfish) or to an appropriate temperature

· Avoiding contact with people who are infected with norovirus

Please note that using hand sanitizer doesn’t kill norovirus particles as effectively as washing your hands with soap and water. If you are infected with norovirus, you shouldn’t prepare food or care for others, as you can spread the infection.

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 Long Should You Keep Thanksgiving Leftovers?

Posted on November 28, 2025 by Patrick Hercules

It is the day after Thanksgiving, and the refrigerator is full of leftovers. It is important to know how long these leftovers should actually last to avoid foodborne illnesses.

The U.S. Department of Agriculture’s (USDA) Food and Safety and Inspection Service recommends throwing out refrigerated leftovers after three to four days. If certain foods are kept in the freezer, they can still be eaten for three to four months after Thanksgiving.

It is important to properly store and refrigerate all leftovers within two hours at 40 degrees Fahrenheit or colder. To store them, pack the leftovers into small containers and resealable plastic bags. Storing food in smaller portions makes it easier and more convenient for them to be used when taken straight from the freezer. Using freezer or storage-specific plastic bags and plastic wrap helps prevent freezer burn because they are thicker than normal bags. Push out as much air as possible to limit exposure to the surface of the food, which also helps prevent freezer burn.

Throw away any food that doesn’t keep well in the refrigerator, such as salads, which can become soggy and wilted. Greens such as kale and cabbage can last for up to three days.

Remove any stuffing from inside the turkey and store it separately in airtight containers. Stuffing can last up to four days in the refrigerator and two to three months in the freezer.

When storing leftover turkey, cut the turkey into smaller pieces and store them separately in small airtight containers. Turkey can last for four days in the fridge and four months in the freezer.

Gravy can last for four days in the fridge and up to four months in the freezer. When reheating the gravy, add it to a saucepan and cover it with a lid, and bring it to a rolling boil.

Homemade cranberry sauce can stay good for a week to 10 days in the fridge. Canned cranberry sauce can be kept for up to two weeks when stored in an airtight container and refrigerated. It is not recommended to freeze cranberry sauce.

Potatoes and yams can be stored in the refrigerator for four days and up to two months in the freezer.

Desserts such as fruit pies can be kept at room temperature for two days. After two days, they can be stored in the refrigerator, loosely covered, for two more days.

It is important to note that you should always reheat leftovers to 165 degrees Fahrenheit, as it destroys most foodborne pathogens, preventing you from developing food poisoning.

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

Healthy Holiday Recipe: Honey Roasted Sweet Potatoes

Posted on November 26, 2025 by Patrick Hercules

Thanksgiving is tomorrow, and as we’re preparing to have dinner with the turkey as the star of the show, the sides we have along with the turkey help make it a complete meal. Sweet potatoes are often a common side dish.

Sweet potatoes are high in fiber and vitamins A and C. Adding honey to your sweet potatoes adds natural sweetness with trace antioxidants, making this a nutritious and satisfying side.

Here is a recipe for honey-roasted sweet potatoes that will help elevate your Thanksgiving Day meal.

These sweet potatoes are lightly roasted with honey for a perfect balance of sweetness and caramelization.

Honey Roasted Sweet Potatoes Recipe | Ellie Krieger | Food Network

What Do Doctors Check for During A Physical Examination?

Posted on November 24, 2025 by Xavia Malcolm

Getting routine checkups from a primary care physician is essential to maintaining good health.

A routine checkup typically involves your doctor taking vital signs, such as your blood pressure and temperature, reviewing your medical history, medications, and lifestyle, and performing a physical exam.

During a physical examination, your doctor may:

Look into your ears: An otoscope is the instrument used to look into your ear canal. Your doctor uses this tool to check for signs of inflammation, infection, or other health problems.
Listen to your heart and lungs: Your doctor will use a stethoscope to listen to your heart and lungs. By listening to abnormalities such as wheezing, heart murmurs, gurgling, or crackling, your provider can identify potential health problems.
Look into your mouth: A tongue depressor is the tool doctors use to hold the tongue down, allowing a clear view of the mouth and throat. Your doctor will look for signs of infection or certain medical conditions.
Tap or feel the abdomen: Your doctor may tap or feel your abdomen to listen to specific sounds or check for masses, tenderness, or fluid.
Feel the lymph nodes: Swollen lymph nodes in the neck may indicate infection or inflammation elsewhere in the body. Therefore, your doctor will feel your neck lymph nodes for swelling.

Performing a thorough physical examination during your routine checkup can help doctors detect certain conditions early or investigate potential health problems. Routine checkups are also important because they provide an opportunity to discuss any health concerns you may have and build a relationship with your doctor.

To schedule a routine checkup with a primary care provider at Flushing Hospital Medical Center, please call 718-670-5486.

From Preconception to Menopause

Posted on November 21, 2025 by Patrick Hercules

Whether considering starting a family or experiencing menopause, a woman must understand the best ways to navigate through each phase of life.

Each phase of a woman’s life requires specific care as her body and healthcare needs evolve. A committed healthcare provider can help guide a woman through the care they needs from preconception, pregnancy, childbirth, menopause, and beyond.

Preconception healthcare is the care a woman receives before she becomes pregnant. It is recommended for a woman to receive preconception healthcare. This may help address issues linked to heavy bleeding and extremely painful periods that are caused by conditions such as endometriosis or fibroids. After this diagnosis, a healthcare provider may create care plans to protect fertility.

To prepare for preconception healthcare, you will have to:

Learn about your family history, as many conditions are hereditary or genetic

Stop smoking, drinking alcohol, and using certain drugs

Avoid toxic substances and environmental contaminants

Reach and maintain a healthy weight

Get mentally healthy

Prenatal healthcare is the medical care a woman receives during their pregnancy. At each prenatal visit, their healthcare provider will check the health of the mother and their baby.

To prepare for prenatal care, you will have to:

Schedule your first prenatal care checkup as soon as you think you are pregnant

Work with your healthcare provider to get the essential prenatal tests scheduled, such as screening for sexually transmitted diseases. Sexually transmitted diseases, such as congenital syphilis, occur when a mother passes the infection to her baby during pregnancy. Transmission of this disease has increased by 15% since 2019 and 254% since 2016

Postpartum healthcare is the time after a woman has delivered their baby, and their body slowly returns to its nonpregnant state. In addition to physical changes and medical issues that may occur during this period, healthcare providers should be aware of the mental and psychological needs of the postpartum mother.

To prepare for postpartum healthcare, you should:

Listen closely to your body, so you will know if anything feels wrong

Advocate and/or speak up for yourself. If you are feeling unwell, you shouldn’t hesitate to be consistent with your communication with your physician

Educate yourself on postpartum complications so you will know if anything feels wrong

Menopause is the time that marks the end of a woman’s menstrual cycles. It is diagnosed after a woman has gone 12 months without a menstrual period. It can happen in a woman’s 40s or 50s; however, in the U.S., the average age a woman starts to experience menopause is at 51 years old.

To prepare for care during the menopausal stage, you should:

Take care of your bones as bone density begins to decline after menopause due to the loss of bone-protective estrogen. Taking a daily vitamin D3 supplement of 1,000 IUs is recommended

Be mindful of your weight, as your metabolism will slow down as menopause approaches. This can make gaining weight more probable and losing it more difficult. It is important to maintain a healthy weight because it helps protect your bones, as constant weight gain and weight loss can put stress on them

Do exercises to strengthen your pelvic floor muscles, such as Kegels, which can help prevent the sudden and frequent urge to urinate, and the occasional leakage of urine, called urinary incontinence. Urinary incontinence can become common during perimenopause for some women and can get progressively worse as changes in the vaginal tissue, urethra, and pelvic floor occur

Take care of your heart’s health. Research shows that controlling whatever risk factors you can before the onset of menopause can ensure a healthy heart after menopause

If you are planning to get pregnant, are pregnant, are postpartum, or are going through menopause, it is important to prepare for each stage as much as you can.

Flushing Hospital’s Women’s Health Center offers comprehensive, multi-disciplinary, and culturally sensitive care. Our services are provided by a highly skilled team of the best OBGYNs in Queens who specialize in all aspects of women’s health. For more information about gynecological services at FHMC’s Center for Obstetrics and Gynecology, call us at (718) 670-5562.