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Effective Workouts for Busy Schedules

Posted on June 6, 2024 by Patrick Hercules

You have a busy schedule and you’re trying to live a healthy lifestyle. But finding the time to get in a workout proves to be a difficult task.

Many exercises can be effective and yield results. But first, here are five tips to get you started as you create a realistic routine that is catered to your busy schedule:

Plan Ahead

Planning allows you to look at your daily schedule and identify ideal times to work out, increasing the likelihood of completing a task by finding a way to fit it in rather than finding an excuse to skip a workout. Plan to succeed by bringing your shoes and workout clothes to go on a walk during your lunch break. Carry your gym bag, including shower supplies in your vehicle.

Schedule It

Once you’ve planned your workout, schedule it. Write your exercise time in your planner, create a calendar entry with an automatic reminder, or reserve your spot in a specific workout class. Consider your workout time as important as a work meeting or dental appointment. Once you’ve allotted the time, avoid using “I don’t have time” as an excuse.

Allot 10 Minutes, Three Times a Day

A common misconception is the more time you spend working out, the more results you will see. Aim for 30 minutes of activity, five days per week. The 30 minutes daily does not need to be consecutive. Consider splitting the time into 10- or 15-minute segments throughout your day. A workout is beneficial, no matter how long or short. Allow yourself 10 minutes to get your heart rate up. Use breaks in your day to go for a walk, or do pushups or jumping jacks, and you’ll benefit from the activity.

Do the Little Things

Small tactics add up to big results. The short activities you do throughout your day will significantly affect your fitness goals. In addition, participating in short activities throughout the day keeps workouts from feeling overwhelming.

Here are some short activities you can try:

Take the stairs instead of the elevator.
Try parking further away from your destination to get in your steps.
Complete 10 pushups when you wake up in the morning.
Do jumping jacks, squats, or burpees during commercial breaks while watching TV.
Replace a daily distraction, such as scrolling on social media, with an activity like walking around your neighborhood.
If you sit at a desk for work, stand up every 20 minutes to do calf raises or stretches. Set an alarm to keep you moving throughout the day.

Let Yourself Experiment

An intense workout routine and eating plan is not something to begin on a whim. This can cause you to quit as quickly as you start. You will be less successful if you decide to exercise and change your nutrition impulsively. Find a workout and nutrition plan you enjoy and can continue long-term. Allow time to experiment with different workout routines and activities. Start slowly and reflect on how you feel. Identify personal fitness goals and realistic nutrition plans.

Here are Five Workouts That Yield Maximum Results:

Quick Abs
- Bicycle crunches
- Plank
- Mountain climbers
- Penguin crunch
High-Intensity Interval Training (HIIT)
Tabata
Going for a walk
High-Intensity Circuit Training (HICT)

It is recommended that you consult your doctor before starting a new exercise routine, you can schedule an appointment at Jamaica Hospital Medical Center’s Ambulatory Care Center by calling (718) 206-7001.

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.

Men’s Health Month

Posted on June 5, 2024 by Patrick Hercules

Father’s Day isn’t the only celebration for men in the month of June. Men’s Health Month is also observed. Men’s Health Month is an observance to raise awareness of preventable health problems, encourage early detection and treatment of disease, and improve overall well-being among men.

As part of its celebration of Men’s Health Month, Flushing Hospital Medical Center is sharing a few men’s health statistics and facts to consider:

Men are more than likely to be uninsured and significantly less likely than women to see a doctor or report symptoms to a healthcare provider.
Men, on average, die almost five years earlier than women as the overall mortality rate is 41% higher for men than women as men lead the death rate for cancer, stroke, heart disease, and diabetes.
Only 60% of men go to the doctor for a yearly, routine check-up, and 40% won’t see a doctor until something is seriously wrong.
According to the Centers for Disease Control and Prevention (CDC), 13.2% of men aged 18 and over are in fair or poor health.
Men are more likely to put their health at risk by smoking, drinking alcohol, and making other unhealthy life choices.
One in two men are diagnosed with cancer in their lifetime.
Prostate cancer is the second leading cause of cancer deaths for men in the United States. A man is 2 to 3 times more likely to get prostate cancer if his father, brother, or son had it. Talk to your doctor about having your PSA and DRE levels checked.
Erectile dysfunction affects nearly 30 million men of all ages across the United States. If you are having problems, see a urologist to make sure it’s not an early warning sign of something more serious, like heart disease, high blood pressure or high blood sugar.

Men’s Health Month doesn’t just encourage men to take care of their physical health, but their mental and emotional health as well. Men also lead the death rate for suicide.

Here are a few men’s mental health statistics and facts:

31% of men suffer from depression in their lifetime.
9% of men have daily feelings of depression or anxiety.
Only 25% of men talk to a mental health professional.
Only 33% take medication for their mental health problems.

Here are some preventative measures that you can take:

Choose a primary care provider and go regularly.
Get screening tests based on your age and family history.
Eat healthy to prevent or manage chronic conditions.
Get and stay active.
Manage stress and seek a mental health professional if one is needed.

If you are experiencing any medical problems, you can schedule an appointment with a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center by calling (718) 670-5486. If you are experiencing an emergency, please dial 911 right away.

Debunking 5 Common Health Myths

Posted on June 4, 2024 by Xavia Malcolm

Many common health myths and misconceptions exist and have been widely accepted as facts. You may have heard of some of these: cracking your knuckles leads to arthritis, cold weather makes you sick, or eating certain foods such as cayenne pepper can burn fat.

Thanks to scientific research, we have explored many of these old wives’ tales to determine if they are indeed myths or facts. Here is the truth provided behind five common health myths:
1. Myth: Cracking your knuckles leads to arthritis.
Truth: Several studies have shown that frequently cracking your knuckles does not increase the risk of arthritis; however, it may lead to reduced grip strength.

2. Myth: Cold weather makes you sick.
Truth: Cold weather in itself does not make you sick. However, research shows that certain germs and viruses may spread more easily because frigid temperatures can make our immune cells less effective.

3. Myth: Eating certain foods such as grapefruit and cayenne pepper can burn fat.
Truth: While some foods can help increase your metabolism or make you feel fuller, which can contribute to weight loss; there aren’t any that can burn excess fat.

4. Myth: You need eight glasses of water per day.
Truth: There is no set number for how much water you should drink daily. Determining how much water you should drink each day depends on several factors including weather or the climate you live in, age, or how much sweat you are producing. The National Council on Aging shares, “You should take one-third of your body weight and drink that number of ounces in fluids daily. For example, if you weigh 150 pounds, aim to drink 50 oz., or a little over 6 cups, of water each day.”

5. Myth: If you pull out a single gray hair from your scalp, more will grow back in its place.
Truth: There is only one hair that grows from each follicle; therefore, plucking a single gray hair will not result in the growth of multiple hairs.

It is important to learn the facts about our health from trusted and reliable medical resources. Receiving accurate information can help us make educated decisions and avoid complications.

What is Chronic Inflammation ?

Posted on May 30, 2024 by Andrew Rubin

Inflammation is one of the body’s ways of healing itself. It is the immune system’s response to an internal or external irritant.

Inflammation can be acute, meaning short-lived or it can be chronic (long lasting).

Chronic inflammation can last for weeks, months, or even years, leading to damage to healthy cells, tissues, and organs. Eventually, in some cases, this can result in internal connective tissue scarring, DNA damage, and even tissue death. Chronic inflammation is linked to the development of asthma, obesity, rheumatoid arthritis, psoriasis, cancer, heart disease, and type 2 diabetes.

Symptoms of chronic inflammation include body pain, anxiety, weight loss or gain, anxiety, gastrointestinal problems (diarrhea or constipation), and general fatigue.

Factors that can contribute to chronic inflammation include:

Long-term stress
Alcohol abuse
Obesity
Smoking
Lack of sleep
Exposure to chemical irritants
Autoinflammatory disease
Acute inflammation that worsens

One way to diagnose chronic inflammation is through a blood test for C-reactive protein (CRP) which shows up when there is inflammation in the body or high sensitivity C-reactive protein (hsCRP) which shows inflammation of the heart.

Treatment of chronic Inflammation can be achieved with:

Nonsteroidal anti-inflammatory drugs (NSAIDs)
Steroids
Dietary supplements (fish oil and lipoic acid)
Weight loss
Exercise
Stress reduction

Some foods can affect chronic inflammation. Tomatoes, salmon, sardines, olive oil, and nuts can help reduce chronic inflammation while fried foods, hot dogs, sausages, and highly processed foods like white bread and pastries can make it worse.

If you are experiencing any of the symptoms of chronic inflammation, consult with your physician to see what treatment options may be helpful to you. If you would like to schedule an appointment with a physician at Flushing Hospital Medical Center, please call 718-670-5486.

A Tasty Spring Evening Recipe for Linguini and Shrimp Scampi

Posted on May 22, 2024 by Andrew Rubin

Warm springtime evenings call for an easy to prepare, delicious linguini and shrimp scampi recipe. This is a recipe from the Food Network that we recommend.

https://www.foodnetwork.com/recipes/tyler-florence/shrimp-scampi-with-linguini-recipe-1942429

New Breast Cancer Screening Guidelines

Posted on May 22, 2024 by Xavia Malcolm

The United States Preventive Services Task Force (USPSTF) recently shared new guidelines for breast cancer screening. The organization advises women to begin receiving mammograms at the age of 40, instead of the previously recommended starting age of 50.

Additionally, the USPSTF recommends getting mammograms every other year until the age of 74.

According to the organization, changes were made to screening guidelines based on “new and more inclusive science.” Scientific research has found that more women are being diagnosed with breast cancer in their forties, and with more aggressive cases.

Routine screenings and the early detection of breast cancer can save lives. The USPSTF estimates that screening women at the age of 40 can save close to 20% more lives from the disease.

The newly updated USPSTF breast screening guidelines were created for people assigned female at birth, with an average risk of developing breast cancer. Those who have a history of cancer or are at a higher risk of developing the disease should speak with their doctor for individualized recommendations.

To speak with a doctor at Flushing Hospital Medical Center about breast cancer screenings or assessing your risk, please call 718-670-5486 to schedule an appointment.

Older Americans Month 2024

Posted on May 20, 2024 by Jacob Lobosco

May is Older Americans Month. During this time, Flushing Hospital Medical Center would like to spotlight the importance of meaningful social connections for the health and well-being of aging members of our community.

Socialization is beneficial for people of any age when it comes to mental and physical health. However, it becomes even more important as we age as a way of managing a wide range of increasing health risks.

According to the National Academies of Science, Engineering, and Medicine (NASEM), approximately one third of adults aged 45 or older feel socially isolated. Several factors, such as the loss of loved ones or other significant life events, can contribute to this feeling. It is important that we pay attention to the effects of social isolation as they have been linked to a significantly increased risk of experiencing a variety of medical problems, including mental health conditions, such as depression, as well as chronic physical problems, such as heart disease.

The negative mental and physical impacts of social isolation on older adults are intertwined. Social isolation has specifically been linked to a 50% increase in the risk of developing dementia, as well as a significantly increased risk of developing heart disease or experiencing a stroke. These medical problems, in turn, increase the risk of developing mental health problems such as depression, which is more likely to occur in people with a chronic or disabling medical problem.

Older adults who feel socially isolated have a variety of options for seeking out opportunities for social interaction. A few of these include:

Calling or visiting family members or friends regularly
Joining a local community group or attending local events
Joining a gym or exercise class
Going out for a walk each day and visiting a specific location, such as a cafe or shop

Taking these steps may not immediately make you feel better or lead you to instantly develop close, high-quality relationships. However, making a point to interact with people regularly allows you to cultivate these relationships gradually over time and develop a healthier, more active social life.

If you feel socially isolated and start to experience symptoms of a medical problem, such as depression, dementia, or heart disease, it is important that you see a doctor as soon as possible. You can schedule an appointment at Flushing Hospital Medical Center’s Ambulatory Care Center by calling (718) 670-5486.

7 High-Fiber Foods for Better Gut Health

Posted on May 17, 2024 by Jacob Lobosco

Your digestive system plays an important role in the overall wellbeing of your body. A healthy gut helps your body break down food and absorb nutrients; this affects nearly every function your body performs by providing the energy needed for those functions. Your digestive system is also the home of your gut microbiome, which is made up of bacteria that assist in digestive processes. A key part of supporting this microbiome is to consume a sufficient amount of fiber each day. Unlike other cells, your gut bacteria have the enzymes needed to break down fiber.

Getting the recommended amount of fiber each day (38 grams for men and 25 grams for women) can produce a variety of beneficial effects, including:

Healthier stools
Decreased constipation
Decreased blood sugar spikes after high-carb meals
Reduced appetite

There are many different foods you can incorporate into your diet to increase your intake of fiber. A few of these include:

Raspberries: A one-cup serving of raspberries contains about eight grams of total fiber. Raspberries make for a simple snack on their own, but you can also mix them in with yogurt or oatmeal.

Bananas: A medium-sized banana contains approximately three grams of fiber. Bananas make for an easy on-the-go snack, but they can also be included in sandwiches, smoothies, and other recipes.

Broccoli: This popular vegetable contains five grams of fiber for each one-cup serving. Broccoli can be cooked in a variety of ways and can be served as a side dish or mixed in with other foods, such as pasta.

Potatoes: One medium potato with skin contains about four grams of fiber. Like broccoli and other vegetables, potatoes can be cooked and served in many different ways, either on their own or as part of a more complex meal.

Brown rice: One cooked cup of brown rice contains three and a half grams of fiber.

Whole-wheat foods: Whole-wheat foods are great for boosting your fiber intake. Whole-wheat spaghetti, for example, often contains about six grams of fiber in a one-cup serving.

Almonds: Almonds, as well as other nuts such as pistachios, are snacks that serve as excellent sources of fiber, containing about three and a half grams per one-ounce serving.

If you experience symptoms of a digestive problem, you can receive treatment from a specialist at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

Meet Our New Beginnings Team Member Christine Parasram, RN

Posted on May 16, 2024 by Andrew Rubin

This month, we would like to introduce you to our Assistant Head Nurse in our NICU, Christine Parasram, RN. Christine began her nursing career in the NICU in August of 2018, and became an Assistant Head Nurse in July of 2023.

Although Christine’s career at Flushing Hospital Medical Center began six years ago, her history with our hospital began much earlier. She started the first few weeks of her life as a preemie in Flushing Hospital’s NICU.

In addition to being a NICU graduate, what further inspired Christine to become a NICU nurse was experiencing the early arrival of her daughter who spent the first few months of her life in the NICU. Christine still remembers how intimidating the NICU was as a parent. She deeply admired the nurses who cared for her fragile newborn daughter. Christine’s firsthand experience gave her the passion for taking care of her patients and the empathy for caring for the patients’ families.

Everything You Should Know About the Bird Flu Virus

Posted on May 15, 2024 by Jacob Lobosco

You may have recently heard about the spread of the H5N1 bird flu virus among poultry and dairy cows in the United States. Currently, the Centers for Disease Control and Prevention (CDC) estimates that the risk to public health posed by this virus is low; however, the situation is being monitored closely, and it’s important for you to know the potential risks posed to humans by H5N1.

So far, the H5N1 strain of the bird flu has infected wild birds in all 50 states and poultry in 48 states. More recently, it has also been discovered in herds of dairy cows in nine states; this is concerning to health experts because it may indicate that the virus could mutate in a way that makes it easier to spread among humans. In fact, a dairy worker had reportedly become infected in April after exposure to infected cows.

The CDC recommends taking certain actions to protect yourself against this virus and prevent it from spreading among human populations. These actions include:

Avoiding direct contact with wild birds as much as possible, particularly if they seem ill or are dead
Avoiding unprotected exposure to live or dead infected animals (particularly dairy cattle) as much as possible
Monitoring and reporting any new symptoms you experience within 10 days of exposure to the virus, particularly respiratory symptoms or eye redness
Getting the seasonal flu vaccine; while this does not reduce your risk of bird flu infection, it is recommended for reducing your risk of co-infection with human influenza viruses

If you have become sick within 10 days of exposure to the bird flu virus, you should isolate yourself at home away from other members of your household and avoid your workplace or school until you are confirmed to no longer have the H5N1 virus.

Poultry products such as chicken and eggs, as well as beef products, can still be consumed safely as long as they’re cooked to an appropriate internal temperature to kill bacteria and viruses. You should avoid consuming raw milk or any products that contain raw milk.

If you become sick with flu symptoms, particularly after potential exposure to H5N1, it’s important that you receive treatment from a doctor as soon as possible. You can schedule an appointment at Flushing Hospital Medical Center’s Ambulatory Care Center by calling (718) 670-5486.