Healthy Eating Tips for Seniors

Posted on April 3, 2025 by Patrick Hercules

As we age, our metabolism slows down, causing us to require fewer calories than we did in our younger years. Our body also needs more of certain nutrients. Eating a healthy diet can support healthy aging.

Here are some tips to help get the most nutrition out of your meals:

Know what a healthy plate looks like
Eat more whole foods and limit processed foods
Look for essential nutrients
Read the “Nutrition Facts” label
Use recommended servings
Stay hydrated by drinking water with your meals and eating water-rich foods
Focus on getting enough protein to prevent muscle loss
Eat fiber-rich foods
Watch your sodium intake
Subscribe to a grocery or meal delivery service

Making these simple adjustments to your eating habits can go a long way toward building healthier eating habits. Getting the most out of foods and beverages can help you meet your nutrition needs and reduce the risk of disease. Be sure to speak with your healthcare provider about creating a dietary plan that works best for you before making changes to your diet.

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.

Anorexia #NationalEatingDisorderAwarenessMonth

Posted on February 26, 2025 by Patrick Hercules

Anorexia nervosa, more commonly known as anorexia, is an eating disorder that involves severe calorie restriction and often a low body weight based on personal weight history. It is a complex condition that has mental, behavioral, and physical symptoms.

People who have anorexia often have a strong fear of gaining weight and may think they’re overweight, even if they are not. To prevent gaining weight or to continue to lose weight, people with anorexia often limit the amount or type of food they eat. They do this by restricting the number of calories they consume, resulting in a nutrient deficit and usually, but not always, a very low body weight.

Anorexia can cause changes in the brain due to malnutrition. If left untreated, weight loss can get to a point where people with anorexia are at high risk of serious physical harm or death. Anorexia has the second-highest death rate of any mental illness, surpassed only by opioid overdoses. Most anorexia-related deaths stem from heart conditions and suicide.

There are two subtypes of anorexia nervosa based on eating behaviors:

Restrictive anorexia– the person severely limits the amount and type of food they eat

Binge-purge anorexia– the person greatly restricts the amount and type of food they eat. However, they also have binge-eating and purging episodes where they eat large amounts of food in a short time and then intentionally vomit or use laxatives or diuretics to get rid of what they consumed.

Anorexia involves physical, behavioral, and emotional and mental signs and symptoms.

Emotional and mental signs of anorexia include:

Intense fear of gaining weight
Body dysmorphia
Obsessive interest in food, calories, and dieting
Fear of certain foods or food groups
Being very self-critical
Denying the seriousness of your low body weight and/or food restriction
Feeling a strong need to be in control
Insomnia

It is common to have other mental health conditions alongside anorexia, you may have additional mental and emotional symptoms.

Behavioral signs of anorexia include:

Changes in eating habits or routines, such as eating foods in a certain order or rearranging foods on a plate
A sudden change in food preferences, such as eliminating certain food types or food groups
Making frequent comments about feeling “fat” or being overweight despite weight loss
Purging through intentional vomiting and/or misusing laxatives or diuretics
Going to the bathroom right after eating
Misusing diet pills or appetite suppressants
Compulsive and/or excessive exercising
Continuing to limit calories even when your weight is love for your sex, height, and age
Wearing loose clothing and/or wearing layers to hide weight loss and stay warm
Withdrawing from loved ones and social events

Physical signs and symptoms of anorexia can include:

Significant weight loss over several weeks or months
Not maintaining an appropriate body weight based on your height, age, sex, stature, and physical health
Unexplained change in growth curve or body mass index (BMI) in children and still-growing adolescents

Physical signs and symptoms of anorexia that are side effects of starvation and malnutrition include:

Dizziness and/or fainting
Fatigue
Abnormal heart rhythm
Low blood pressure
Feeling cold all the time
Absent periods or irregular menstrual periods
Bloating and/or abdominal pain
Muscle weakness and loss of muscle mass
Dry skin, brittle nails, and/or thinning hair
Poor wound healing and frequent illness

Anorexia is a complex condition with no singular cause. Research suggests that a combination of certain factors may be responsible, such as:

Genetics
Brain changes
Trauma
Environment and culture
Peer pressure
Emotional health

Anorexia nervosa affects all gender identities, races, ages, incomes, and body types. It is also more common among teenagers, although people of any age can develop anorexia. Teens can be more at risk due to all of the changes their bodies go through during puberty. They also face peer pressure and can be more sensitive to criticism or casual comments about weight or body shape. Certain factors can raise the risk of anorexia and other eating disorders, including:

Family history
A history of weight bullying
A history of dieting
Transitions

A healthcare provider can diagnose anorexia nervosa based on the criteria listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). The three criteria include:

Restriction of calorie consumption that leads to weight loss or a failure to gain weight. This results in a significantly low body weight based on your age, sex, height, and stage of growth.
Intense fear of gaining weight or becoming fat
Having a distorted view of yourself and the seriousness of the state of your health

If you have signs and symptoms of anorexia, a healthcare provider will do a complete medical history and physical exam. They will ask questions about your:

Dietary history
Exercise history
Psychological history
Body image
Purging frequency and elimination habits (use of pills, laxatives, and diuretics)
Family history of eating disorders

Treatment for anorexia varies depending on the person’s needs. They may receive treatment through inpatient or outpatient care based on their current medical and mental state. Treatment for anorexia most often involves a combination of:

Individual and group psychotherapy
Medication
Hospitalization

A person with anorexia or any eating disorder will have the best recovery outcome if they receive an early diagnosis. If you or someone you know are experiencing signs and symptoms of anorexia, be sure to talk to a provider as soon as possible.

To find out more about our mental health services or to schedule a virtual appointment, call (718) 670-5316 to speak with our intake coordinator or call (718) 670-5562 to reach the clinic.

Signs Your Blood Sugar is Too High

Posted on February 14, 2025 by Patrick Hercules

Hyperglycemia, also known as high blood sugar, is common in people who have diabetes. It occurs when too much sugar (glucose) is in the blood and the body has too little insulin or if the body can’t use insulin properly to regulate blood sugar levels.

People with diabetes can experience hyperglycemia episodes frequently.

Hyperglycemia usually doesn’t cause symptoms until blood sugar levels are high – above 180 to 200 milligrams per deciliter (mg/dL), or 10 to 11.1 millimoles per liter (mmol/L).

Symptoms for hyperglycemia develop slowly over several days or weeks. The longer sugar levels stay high, the more serious symptoms can become. However, some people who’ve had type 2 diabetes for a long time may not show any symptoms despite high blood sugar levels. Early symptoms of hyperglycemia include:

Frequent urination
Increased thirst
Blurred vision
Feeling weak or unusually tired
Headache

Recognizing early symptoms of hyperglycemia can help identify and treat it right away.

If hyperglycemia isn’t treated, it can cause toxic acids called ketones, to build up in the blood and urine. This condition is called ketoacidosis. Symptoms include:

Fruity-smelling breath
Dry mouth
Abdominal pain
Nausea and vomiting
Shortness of breath
Confusion or disorientation
Loss of consciousness
Dehydration
Rapid heartbeat

Hyperglycemia most often results from a lack of insulin. This happens due to insulin resistance and/or issues with the pancreas, the organ that makes insulin.

However, other hormones can contribute to the development of hyperglycemia as well. Excess of the stress hormone cortisol or the growth hormone can lead to high blood sugar.

Chronic hyperglycemia over the years can damage blood vessels and tissues in your body. This can lead to a variety of complications, including:

Retinopathy
Nephropathy
Neuropathy
Gastroparesis
Heart disease
Stroke

Hyperglycemia is diagnosed when a healthcare provider orders blood work to screen for the condition and diagnose diabetes. These tests may include:

Fasting glucose tests.
Glucose tolerance tests.
A1c test.

Injected insulin is the main way to treat hyperglycemia episodes. Everyone requires different doses. Your healthcare provider will work with you to determine which dose is best to treat and prevent high blood sugar. Dietary changes and exercise plans can also help manage your blood sugar to prevent hyperglycemia.

If you’re experiencing symptoms of hyperglycemia, 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.

Low-Sodium Foods for Hypertension

Posted on February 11, 2025 by Xavia Malcolm

Hypertension or high blood pressure can be caused by several factors including a diet that is rich in high-sodium foods.

Consuming too much sodium may increase blood pressure; therefore, a low-sodium diet is often recommended for people with hypertension.

A low-sodium diet aims to limit sodium intake to less than 2,300 milligrams(mg) per day. This can be achieved by eating salt-free foods or those that contain less than 140 mg per serving.

Foods you can include in a low-sodium diet include:

Eggs
Fresh legumes
Unsalted nuts and seeds
Dried beans
Canned vegetables with no added salt or low sodium
Fresh poultry, fish, or beef
Whole grains
Herbs and spices
Avocado and olive oils

Some high-sodium foods to avoid are:

Smoked or cured foods
Pizza
Processed foods
Pickled vegetables
Salted nuts
Canned meat
Canned beans with salt added
High sodium canned soups
Soy sauce
Tomato sauce
Instant pudding

Another popular diet to follow when managing hypertension is the DASH (Dietary Approaches to Stop Hypertension) diet. The DASH diet promotes foods that are rich in potassium, fiber, magnesium and protein, and are low in saturated fat and sodium.

Working with a registered dietitian can help you manage hypertension. Your dietitian can create personalized meals that focus on lowering sodium consumption, maintaining healthy blood pressure and improving overall health.

Healthy Recipe- Pan-Blackened Salmon with Garlicky Kale

Posted on January 31, 2025 by Patrick Hercules

It’s the middle of winter and the nights are frigid. Here is a delicious and healthy dinner recipe for pan-blackened salmon with garlicky kale that will warm up and comfort you and your family on a cold winter’s night.

https://www.foodnetwork.com/recipes/sheet-pan-blackened-salmon-with-garlicky-kale-9614139

Why Are More Kids Getting Kidney Stones?

Posted on January 21, 2025 by Patrick Hercules

Kidney stones are deposits of different minerals that can accumulate in the urinary tract. They typically occur in adults but can affect children and babies as well.

There are many types of kidney stones, including:

Calcium stones are the most common type usually caused by a high intake of certain substances such as salt
Cysteine stones can form in people who have cystinuria, an inherited disorder, marked by increased formation of stones in the bladder, kidneys, and ureter
Struvite stones, most often occur in women who have urinary tract infections
Uric acid stones can occur with gout or after chemotherapy

Kidney stones don’t cause symptoms until they move around in the kidney or pass into the ureter. Small stones can pass out of the body with little or no pain. However, larger stones in the urinary system can get stuck and cause many symptoms, including:

Intense pain in the lower back and/or in the sides
Frequent, urgent, and painful urination
Nausea and vomiting
Blood in the urine and/or cloudy urine
Urinary tract infections secondary to kidney stones accompanied by a fever

Kidney stones have several causes, but two of the most common causes in children are not drinking enough water and having a diet containing too much salt and ultra-processed foods. Most children with underlying conditions are more at risk for kidney stones. These conditions include:

Diabetes
Obesity
Problems with how the urinary tract is formed
Metabolic disorders
Gout
Other kidney conditions
Conditions that affect the thyroid or parathyroid gland
Some urinary tract infections

Other reasons that make a kidney stone more likely are:

Not having enough citric acid in the urine
Having too much calcium in the urine
Some medicines
Special diets, such as a ketogenic diet that is sometimes used to prevent seizures

Kidney stones are diagnosed when a healthcare provider asks about the symptoms and how long they have been going on, about the child’s diet, whether the child is dehydrated, and if there is a family history of kidney stones, or urinary or kidney problems.

The healthcare provider will also perform exams to diagnose kidney stones, including:

Blood tests
Urine tests
Kidney function tests
Imaging tests, which can show the exact size and location of the kidney stones, helping the doctor decide on the best treatment

Treatment for kidney stones depends on the type of kidney stone and its size. Some children will only need to drink a lot of water and take pain medications to pass the stone. Those with larger stones may need surgery or other treatments to help remove the stones.

It is not always possible to prevent some types of kidney stones. However, all children who have had kidney stones should drink a lot of liquids, water being the best, throughout the day while avoiding dark sodas, soft drinks, and sports drinks. They should also limit the amount of salt and protein in their diet.

If your child is experiencing kidney stone symptoms, you can talk with a doctor at the Pediatric Ambulatory Care Center. To make an appointment, please call 718-670-3007.

Holiday Cooking Safety Tips

Posted on December 19, 2024 by Patrick Hercules

The holiday season brings families and friends together. They gather around to eat a delicious meal. Unfortunately, many dangers can occur when preparing a delicious holiday meal. Here are some helpful tips to keep you safe when cooking for the holidays:

Wash your hands frequently when handling food
Keep raw meat away from fresh produce
Cook food thoroughly
Use separate cutting boards, plates, and utensils for uncooked and cooked meats to avoid cross-contamination
Refrigerate hot or cold leftover food within two hours of serving it
Don’t wear loose clothing while cooking
Never leave food that is cooking unattended
Clean cooking surfaces regularly to prevent grease buildup
Keep children and pets away from the cooking area
Keep any objects that may be flammable away from the stove
Use a timer to remind yourself that the stove or oven is on
Install a smoke alarm near your kitchen, on each level of your home, near sleeping areas, and inside and outside bedrooms if you sleep with doors closed
Consider purchasing a fire extinguisher to keep in your kitchen
Always check the kitchen before bed or leaving the house to ensure all stoves, ovens, and small appliances are turned off
Keep the floor clear of any tripping hazards
Exercise caution when handling hot liquids and foods

Whether you are prepping, cooking, or serving food this holiday season, it is important to take the proper precautions to ensure that you and your loved ones enjoy a happy, healthy, safe holiday. If you experience any problems, visit Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486. If there is an emergency, please call 911.

Winter Dehydration

Posted on December 13, 2024 by Patrick Hercules

Dehydration in the winter may seem less likely than in the summertime, but it is still a risk. According to the U.S. National Academies of Sciences, Engineering, and Medicine, the recommended amount of daily fluid intake is around 15.5 cups for men and 11.5 for women. For many of us, it might be harder to reach these quantities during the winter months.

Some causes of winter dehydration include:

Indoor heat
Bundling up in too many layers
Lack of thirst
Fluid loss from respiration
More frequent urination

There are many signs of dehydration, including:

The color of your urine
Constipation
Fatigue
Dry mouth and chapped lips
Dry skin
Headaches
Difficulty concentrating
Irritability
Feeling faint or dizzy
A rapid heart rate

Here are some tips for staying hydrated in the winter:

Drink warm fluids if it is too difficult to drink cold water when it’s cold outside.
Infuse plain water by adding flavorings such as a wedge of lemon or lime, other pieces of fruit, or unsweetened water enhancers.
Carry a reusable water bottle with you to encourage daily hydration.
Eat homemade soups and water-rich fruits and vegetables to help increase fluid intake.
Avoid drinking caffeine as it can contribute to dehydration.
Swap drinking an alcoholic beverage for a mocktail.
Make hydration a routine by drinking a certain amount of water daily.

If you have symptoms of dehydration, consult with a physician immediately. A severe case of dehydration can lead to complications and potentially death. For less severe cases, you can schedule an appointment with a physician at Flushing Hospital Medical Center by calling 718-670-5486.

Why Do People Feel Tired After Eating?

Posted on December 11, 2024 by Patrick Hercules

Post-prandial somnolence, or the post-lunch dip or food coma, is the feeling of sleepiness after eating.

Researchers have identified various factors that may contribute to wanting to sleep after eating, including:

Eating meals that are high in either carbohydrates or fat is more likely to make you tired than meals high in protein
Eating many calories in one sitting is also linked to post-meal fatigue
The timing of meals can impact energy levels
Research shows that consuming specific nutrients such as tryptophan, melatonin, and other phytonutrients promotes sleepiness

Other causes of post-prandial somnolence can include:

Underlying health conditions
Diabetes
Hypoglycemia
Anemia
Thyroid problems
Low blood pressure
Medications
Mild dehydration

Although you may not be able to avoid feeling drowsy after eating, there are some things you can try to counteract it, including:

Eating well-balanced meals
Getting more sleep at night
Exposing yourself to enough daylight
Getting regular exercise
Napping for 10-20 minutes

Feeling tired after eating is a normal phenomenon that most people experience. However, if the fatigue interferes with daily life and responsibilities, talk to your healthcare provider as it could be a sign of an underlying medical condition.

National Diabetes Month

Posted on November 6, 2024 by Patrick Hercules

November is National Diabetes Month. This month focuses on increasing awareness about diabetes and its impact on individuals and communities. It aims to educate the public about the different types of diabetes, risk factors, prevention strategies, and the importance of early detection and management.

Diabetes is a disease that occurs when your blood glucose, or blood sugar, is too high. It affects about 38 million Americans or one in every 10 people, including children and adults. Diabetes can damage the eyes, kidneys, nerves, and heart, and is linked to some types of cancers.

Diabetes symptoms depend on how high your blood sugar is. Some people, especially if they have prediabetes, gestational diabetes, or type 2 diabetes may not have symptoms. Type 1 diabetes symptoms tend to come on quickly and more severe. Some symptoms of type 1 and type 2 diabetes include:

Feeling more thirsty than usual
Urinating often
Losing weight without trying
Presence of ketones in the urine. Ketones are a byproduct of the breakdown of muscle and fat that happens when there isn’t enough available insulin
Feeling tired and weak
Feeling irritable or having other mood changes
Having blurry vision
Having slow-healing sores
Getting many infections such as gum, skin, and vaginal infections

Taking charge of your health may help you prevent diabetes health problems. Here are some tips to help you avoid developing diabetes:

Know your risk of developing diabetes- You are more likely to develop type 2 diabetes if you are overweight or obese; have a family history of diabetes; are African American, American Indian, Asian American, Hispanic or Latino, or Pacific Islander; are not physically active; or have prediabetes.
Manage your blood glucose, blood pressure, and cholesterol levels- Preventing or managing diabetes as soon as possible after diagnosis may help prevent diabetes complications. You can start by managing your diabetes ABCs:
- A is for the A1C test that healthcare providers use to measure your average glucose levels.
- B is for blood pressure
- C is for cholesterol
Take small steps towards healthy habits- Lifestyle habits like planning healthy meals, being physically active, getting enough sleep, and not smoking help prevent diabetes or manage your diabetes ABCs.
Take your medicines on time- Remember to take your medicines even if you feel healthy. Talk with your doctor or pharmacist if you have trouble taking your medicine on time or the correct dosage.
Reach or maintain a healthy weight- If you are overweight or obese, ask your primary care provider if eating healthy, physical activity, or other weight-loss treatments can help manage your weight.
Take care of your mental health- Managing diabetes can be hard. If you feel sad, down, or overwhelmed, find healthy ways to cope with stress. Consider talking to a mental health counselor or joining a support group.
Work with your healthcare team- Managing diabetes takes a team. Your healthcare team can include a primary care provider, diabetes specialist, registered dietitian, or certified diabetes educator. Ask your primary care provider if you should talk with other healthcare professionals about preventing or managing diabetes.

If you have any diabetic symptoms and would like to prevent developing diabetes, or if you would like help managing your diabetes, call Jamaica Hospital Medical Center’s endocrinology service at 718-206-7001 to schedule an appointment.