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.

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.

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.

Back to School Anxiety

Posted on August 21, 2025 by Patrick Hercules

August is coming to an end, and a new school year is fast approaching. And with it comes lots of anxiety for children.

Starting a new school or being away from parents can cause much anxiety in children. That anxiety fades for most children as the year progresses. But for others, it doesn’t. Here are some examples of behaviors that may indicate your child is continuing to struggle with anxiety:

Continually seeking reassurance or asking repeated, worried questions despite receiving an answer
Tantrums when separating from parents or caregivers before going to school
Increased complaints of experiencing headaches, stomachaches, and fatigue in the absence of an illness
A significant change in their sleep pattern, such as taking an hour to fall asleep, or waking up with worries during the night when they might typically sleep well
Difficulty getting along with family members or friends
Avoidance of normal activities in and outside of school

There could be many reasons why a child may have anxiety about going back to school. Some reasons can include:

A child with obsessive-compulsive disorder (OCD) may avoid going to school because it is hard for them to manage their anxiety there
A child who has been bullied may be afraid to go to school because their bully or bullies are there
A child with separation anxiety may be fearful that something terrible will happen to their parents if they are apart
A child with an undiagnosed learning disorder may be avoiding shame and embarrassment

Here are some tips to help ease back-to-school anxiety:

Approach anxiety instead of avoiding it
Practice school routines
Model behavior you’d like to see
Ensure they are getting enough sleep
Check in with stress levels
Talk to school mental health professionals
Blend back to school with fun activities, so the transition is less sudden
Arrange for a hand-off with someone the child knows and trusts
Listen to their worries

To learn more about our outpatient mental health services 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.

Suicide Prevention- Pay Attention to The Signs

Posted on July 21, 2025 by Flushing Hospital

Suicide is one of the leading causes of death in the United States. Many individuals who died by suicide had mental health disorders that were treatable but went unnoticed..

Suicide may be prevented if the signs of mental health disorders are recognized and addressed immediately.

Here are a few warning signs of suicide we should not ignore:

Feelings of hopelessness
Self-loathing
Changes in sleep patterns, which can either be excessive sleep or a deprivation of sleep
Irritability or anger
Talking about harming themselves
Loss of interest in daily activities or things they were once passionate about
Reckless behavior
Increasing use of alcohol or drugs
A preoccupation with death
Getting their affairs in order in preparation for death
Verbalizing thoughts such as “ Everyone will be better without me” or “I have nothing to live for.”
Visiting or calling people to say goodbye

If someone you know exhibits the following behaviors, do not dismiss them as a passing phase. These actions are a cry for help.

It is essential to let your loved one know that you have noticed changes in their behavior, they are not alone, and you are there to support them through this challenging time. Speak openly about what they are feeling and reassure them that they will not be judged because they feel suicidal. Seek the help of a mental health professional immediately. Insist on accompanying this person to their consultation or treatment. Continue to demonstrate your support during treatment by reminding them to take their prescribed medications, attending physician appointments, and encouraging a healthy lifestyle.

If you or someone you know is having suicidal thoughts or demonstrating suicidal behaviors, get help immediately. Call 911, or 988.

Crisis Fatigue

Posted on July 15, 2025 by Flushing Hospital

Crisis fatigue is not a formal diagnosis; it is a term used to describe your body’s emotional and physical response to stress caused by prolonged exposure to traumatic events or crises. These events can include natural disasters, wars, pandemics, political instability, economic depressions, or other challenging circumstances.

Chronic stress triggered in response to crisis events can have a significant impact on the body. The body’s response to stressful circumstances is to produce the hormones cortisol and adrenaline. When stressful circumstances persist for long periods, higher levels of these hormones can lead to depression, anxiety, weight gain, bone loss, or high blood pressure. In some cases, crisis fatigue can lead to substance abuse, alcoholism, and suicidal thoughts.

Other signs and symptoms of crisis fatigue include:

Increased irritability
Excessive emotional responses
Lack of sleep
Changes in normal routines
Changes in appetite
Mental detachment
Lack of motivation

Some of the ways a person can cope during uncertain times are to learn how to reduce the level of stress in their life by:

Reducing the amount of time spent on social media
Limiting exposure to news reports
Spending more time with family and friends
Practicing meditation, yoga, or other mindfulness practices
Finding activities that are calming, like reading, listening to music, and doing crafts

It isn’t always easy to cope with stressful situations without professional help. If you are experiencing any long-term effects, consulting a mental health professional may be beneficial.

You can schedule an appointment with a trained professional at Flushing Hospital Medical Center by calling (718) 670-5562.

National Migraine & Headache Awareness Month

Posted on June 13, 2025 by Patrick Hercules

June is National Migraine and Headache Awareness Month. According to the World Health Organization (WHO), headache disorders are some of the most common disorders of the nervous system. The WHO also states that 1 in 7 adults worldwide has migraine and that it can be three times more common in women than men.

A headache is a general term that describes scalp, head, and neck pain. There are many different types of headaches. They may be primary conditions, such as tension headaches, migraine, and cluster headaches, or they may occur due to underlying health conditions.

Tension headaches are the most common type of headache and are more common in women. Causes of Tension Headaches:

Stress

Anxiety

Depression

Alcohol

Caffeine or caffeine withdrawal

Dental problems, such as frequently grinding your teeth or clenching your jaw.

Eyestrain

Keeping your head in one position for a long time.

Not getting enough sleep.

Symptoms of tension headaches typically include dull pressure around the head. You may also feel muscle tightness in your head or neck. The pain is usually mild to moderate and is not accompanied by other symptoms. Tension headaches can last from half an hour to a week.

Ways to treat and prevent tension headaches:

Exercising regularly

Getting enough sleep

Maintaining good posture while seated and taking breaks from sitting.

Managing daily stress

People often experience occasional tension headaches and don’t seek medical attention. If you are experiencing tension headaches for 15 days or more a month, consult your primary care provider.

Migraine is a severe, recurring type of headache that is often debilitating. There are four phases of a migraine attack: prodrome, aura, migraine headache, and post-drome.

Although the exact cause of migraine attacks is unknown, researchers believe genetics is a factor.

There are a few conditions and lifestyle factors that can trigger a migraine attack:

Anxiety

Bipolar disorder

Depression

Epilepsy

Sleep disorders

Caffeine or withdrawal from caffeine

Certain medications or taking medications too often

Migraine attacks are more likely to occur in the morning, making it common to wake up with symptoms. Some people have a predictable pattern of symptoms, such as just before a menstrual period. Other people may have trouble recognizing what triggers their migraines.

There is no cure for migraine, but it can be managed and prevented with over-the-counter triptans and pain relievers.

Cluster headaches are sudden, severe headaches on one side of the head that peak within the first 10 minutes. You may also have a stuffy nose, drooping eyelids, a watery eye, and swelling or redness on the same side as the pain.

The cause of cluster headaches is unknown, but they often run in families and affect more men than women.

Here are some triggers of cluster headaches:

Alcohol

Being exposed to heat

Bright lights

Overexertion

Processed foods

Smoking

Cluster headaches, especially acute ones, are often treated with anti-inflammatories, triptan medications, and DHE injections.

If you commonly experience migraines or headaches, you can visit Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

Spinal Meningitis

Posted on June 12, 2025 by Patrick Hercules

Spinal meningitis, or meningitis, is an inflammation of the meninges, the protective layers surrounding the brain and spinal cord. The meninges protect the brain and spinal cord from injury and provide support and structure. They contain nerves, blood vessels, and cerebrospinal fluid.

Viral infections are the most common cause of meningitis in the United States. Bacteria, parasites, fungi, and non-infectious conditions, such as cancer or head injuries, can also cause meningitis.

The types of meningitis are typically named for the cause of inflammation or how long you’ve had symptoms. They include:

Bacterial meningitis
Viral meningitis
Fungal meningitis
Parasitic meningitis
Primary amebic meningitis (PAM)
Drug-induced aseptic meningitis (DIAM)
Chronic meningitis
Acute meningitis

Certain health conditions can increase your risk of meningitis, including:

Age- Viral meningitis most often happens in children younger than five years old
Not getting vaccinations
Living in a group setting, such as a college dorm
Pregnancy
A weakened immune system
Not having a spleen

The symptoms of meningitis can be different in babies than in children and adults.

Symptoms of meningitis in children and adults include:

Neck stiffness
Nausea or vomiting
Sensitivity to light
Confusion or an altered mental state
Lack of energy, extreme sleepiness, or trouble waking up
Lack of appetite
Small round spots that look like a rash

You might experience additional symptoms of amebic meningitis a few days after your initial symptoms, including:

Hallucinations
Loss of balance
Lack of attention or focus

A baby might not experience the same meningitis symptoms as adults, such as headache, neck stiffness, and nausea. Some signs of meningitis you can look for in babies include:

Bulging “soft spot” on the baby’s head
Poor eating
Sleepiness or trouble waking up from sleep
Low energy or slower responses

A healthcare provider will diagnose meningitis by performing a physical exam, asking about your symptoms, and testing your cerebrospinal fluid (CSF). They may also ask if you’ve been around anyone with certain illnesses or traveled recently, get a blood or poop sample, swab your nose or throat, or order brain imaging.

The treatment for meningitis depends on the cause. Antibiotics are used to treat bacterial meningitis, and antifungals are used to treat fungal meningitis. Antivirals can be used to treat some viral causes of meningitis. Non-infectious causes of meningitis are treated by addressing the underlying illness or injury.

There are no specific treatments for other infectious causes of meningitis. Medications might be used to reduce inflammation or relieve symptoms.

Meningitis is highly contagious. If you think you have meningitis, visit Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment to see if you have meningitis, please call (718) 670-5486.

Alzheimer’s & Brain Awareness Month

Posted on June 5, 2025 by Patrick Hercules

June is Alzheimer’s and Brain Awareness Month. It is important to understand what Alzheimer’s is and what steps you can take to care for your brain.

Alzheimer’s disease is a degenerative disease and the most common type of dementia. It causes a slow decline in memory, thinking, and reasoning skills. Age is the biggest risk factor for the disease, followed by sex and family history.

Dementia is not a specific disease, but an overall term that describes a group of symptoms like memory loss and the loss of other mental abilities severe enough to interfere with daily life, caused by physical changes in the brain.

There are many signs and symptoms of Alzheimer’s and dementia. Ten early signs and symptoms include:

Memory loss that disrupts daily life
Challenges in planning or solving problems
Difficulty completing familiar tasks
Confusion with time and place
Trouble understanding visual images and spatial relationships
New problems with words in speaking or writing
Misplacing things and losing the ability to retrace steps
Decreased or poor judgment
Withdrawal from work or social activities
Changes in mood and personality

Even though there isn’t a cure for Alzheimer’s and many other types of dementia, there are many preventative measures you can take to care for your brain.

Here are five ways to care for your brain:

Regular cardiovascular exercise elevates your heart rate and increases blood flow to the brain and body. Several studies have found an association between physical activity and reduced risk of cognitive decline.
Eating a healthy and balanced diet lower in fat and higher in vegetables and fruit helps reduce the risk of cognitive decline. Although research on diet and cognitive decline is limited, certain diets, such as Mediterranean and Mediterranean-DASH (Dietary Approaches to Stop Hypertension), may help reduce the risk.
It is Important to get enough sleep. Not getting enough sleep due to conditions like insomnia or sleep apnea may result in problems with memory and thinking.
It is important to take care of your mental health. Some studies have linked a history of depression with an increased risk of cognitive decline. Seek medical treatment if you have experienced symptoms of depression, anxiety, or any other mental health concerns. Also, try to manage stress.
It is important to challenge and activate your mind. Try building furniture, completing a jigsaw puzzle, doing something artistic, or playing a strategy game. Challenging your mind may have short and long-term benefits for your brain.

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.