Health Beat

3 Diet Tips for Healthy Holiday Eating

Posted on December 19, 2022 by Jacob Lobosco

If you’re pursing a weight loss goal or must abide by specific dietary restrictions due to a medical problem, you may be concerned about how your gatherings with friends and family for the holidays may affect your health.

Many celebrations with family and friends include plenty of indulgent meals and treats that can potentially set your weight loss goals back or otherwise negatively impact your health.

Although holiday gatherings may present certain challenges, there is no need to stress yourself out about sticking to your diet. A few key guidelines that emphasize moderation and patience can help you navigate your way through this part of the year in a way that preserves your health and allows you to focus on enjoying your time with your loved ones. These include:

Arriving with (and sticking to) a plan: Before your holiday gathering begins, determine ahead of time how much food you intend to eat. This may vary depending on your individual dietary restrictions and weight goals; if possible, find out what kind of food is being prepared ahead of time. If a particular option would be ideal for you, make it known to the hosts of the gathering ahead of time or prepare it yourself. Once you’ve determined the types and amounts of food you plan to eat, stick to that plan throughout the day.

Drink plenty of water: You will find your food to be much more filling when you drink lots of water. Try to drink roughly one glass of water each hour; you may find this easier by drinking one cup of water before your meal, one cup during the meal, and one cup afterward.

Talk to your loved ones: Remember that the main point of your holiday gathering is to spend time with the people you love and enjoy their company. Instead of absent-mindedly picking at hors d’oeuvres, focus on having conversations with the people around you and participating in the moment.

If you struggle to manage your diet during the holidays or any other part of the year, a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center may be able to help. To schedule an appointment, please call (718) 670-5486.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

How to Cope with Holiday Depression

Posted on December 14, 2022 by Jacob Lobosco

While the holiday season is a typically cheerful time of year, many people may feel the opposite, particularly those who suffer from mental health conditions such as chronic depression. However, even people without existing mental health problems may feel the “holiday blues” for two common reasons: loneliness and stress.

A variety of factors may cause many people to isolate themselves from friends and family during the holiday season. This can take a toll on someone mentally, particularly if they are repeatedly subjected to social media posts, movies, and other imagery depicting other people enjoying their own holiday gatherings.

Even people preparing for gatherings with large numbers of loved ones, however, may find themselves experiencing symptoms of depression, particularly if they’re responsible for hosting their group. Whether you’re striving to meet the high expectations of your family, friends, or yourself, cleaning, preparing food, and picking out the right gifts can create a significant amount of stress. If this stress builds up too much, it may cause you to start feeling depressed as you take on a negative view of yourself or look for an escape.

Regardless of the causes of your holiday depression, there are steps you can take to manage your symptoms and enjoy the season to the best of your ability. These include:

Getting out of the house: This may be your first holiday season without some or all of your family and friends. However, this does not mean you have to spend it alone at home. Whether it involves contacting family members or friends you haven’t spoken to in a long time or treating yourself to a restaurant dinner, make a plan that involves being in the company of other people during the holidays.

Accepting your best instead of “perfect:” If you’re preparing to join or host a gathering of loved ones for the holidays and are responsible for any part of the celebration, don’t judge yourself or your efforts according to the expectations of others or a “perfect” image of your results. Instead, treat both yourself and others with kindness and patience; you are making the best effort you can as an act of love to the people around you, and that is good enough.

Check in on friends and family members: You are most likely not the only person experiencing symptoms of depression during this time of year. Certain friends and family members, even those who appear happy and content, may be feeling the same way you do. Remind them you care by contacting them to find out how they are doing and wish them well for the holidays.

If your depression symptoms worsen during the holiday season, you can talk to a mental health professional at Flushing Hospital Medical Center’s Outpatient Psychiatric Clinic by calling (718) 670-5562.

If you are experiencing severe mental health symptoms such as thoughts or actions of self-harm or are contemplating suicide, please call the Substance Abuse and Mental Health Services Administration’s confidential, 24/7 National Help Line at 1-800-662-4357 immediately.

Hair Loss

Posted on December 14, 2022 by Andrew Rubin

The loss of hair (known scientifically as alopecia) can occur on any part of the body. It can be permanent or temporary. It may be a normal part of the aging process or due to a medical condition.

A person typically loses 50 – 100 hairs a day. Under normal circumstances this isn’t noticeable because these hairs are replaced at the same rate as they are lost.

The most common form of hair loss involves thinning of hair on the scalp. This is due to heredity. Men experience male-pattern baldness which is characterized by a receding hairline. While women who experience female-pattern baldness notice the loss of hair on top of the head.

Medical conditions that can cause hair loss include diabetes, thyroid disease, iron deficiency anemia, ringworm, immune system disorders (lupus), significant weight loss, pregnancy, menopause, trauma, stress and poor nutrition. Some medications that treat cancer, arthritis, depression, gout, and high blood pressure can also cause hair loss.

Hair loss duration depends on what is causing it. Other than hair loss due to heredity, hair loss usually resolves once the medical condition is resolved or chemical factor is removed. Hair loss due to excessive brushing, pulling hair tightly as in certain hairstyles, and using some hair dressing chemicals should resolve once those factors are reduced or eliminated as well.

Speak to your physician if you are experiencing any unexpected hair loss. If you would like to speak to a dermatologist at Flushing Hospital Medical Center to discuss your hair loss call 718-670-5486 to schedule an appointment.

Holiday Exercise Tips

Posted on December 8, 2022 by Andrew Rubin

During the holiday season, many people fail to keep up with their exercise routines. Here are some helpful suggestions on how to get some exercise in during this busy time of year:

Set goals of what exercises you can realistically do during the day
Plan your workout time in advance so as to not interfere with your other activities
Condense your workout into a time frame that you will be able to maintain
March in place for five to 10 minutes
Do 10 to 20 repetitions of upper and then lower body exercises
Jump rope, which gives you a good cardio workout
Use resistance bands and tubes for strength exercises
Take the stairs instead of an elevator when you are out shopping
Exercise with a friend or family member
Walk as much as you can
Wear a fitness tracker

Keep in mind that even a little exercise is better than none. Always consult with your physician before starting a new exercise routine to make sure that it is safe for you.

Tips for Maintaining Your Liver Health

Posted on December 7, 2022 by Jacob Lobosco

There is a wide variety of potential causes of liver damage, including genetics and diseases such as diabetes to lifestyle choices such as heavy drinking, unprotected sex, usage of shared needles for injectable drugs, and even getting tattoos and piercings.

Unlike most organs, the liver is able to repair damage and regenerate over time. However, permanent liver damage is still able to occur if the regeneration process is interrupted or prevented from completing through repeated, consistent damage, which can occur under circumstances such as regular binge drinking.

The most effective way to protect your liver is to prevent damage through lifestyle changes and to work with a doctor to monitor your health. Some of the steps you can take to keep your liver healthy include:

Avoid hepatitis risk factors: You can talk to your doctor about receiving vaccinations against hepatitis A and B and about the treatments available for hepatitis C, all of which can cause severe liver damage. Additionally, avoid shared, un-sanitized needles for injectable drugs or medications, as these can transmit all forms of hepatitis.

Maintain a balanced, healthy diet: Both obesity and high alcohol intake are risk factors for permanent liver damage. Maintain a healthy weight by making nutritious dietary choices and limiting your intake of alcohol.

Use condoms during sex: Bodily fluids can carry viruses that cause lasting damage to your liver. Use condoms to limit risk to both yourself and your partner.

Avoid contact with dangerous chemicals: Certain chemicals in paint, insecticides, or other substances can enter your bloodstream through contact with your skin and cause serious damage to the liver. Wear protective clothing to limit skin contact with these chemicals as much as possible.

While many supplements such as “liver cleanse” products are available that purport to detox the liver or repair damage, these products are unregulated by the Food and Drug Administration and there is no evidence that they genuinely benefit your health in any way.

Working with a specialist at Flushing Hospital Medical Center’s Ambulatory Care Center can help you determine your biggest risk factors for liver damage, identify medications that may lead to further damage, and find the right treatment for treating any scarring or disease you are experiencing. To schedule an appointment, please call (718) 670-5486.

Supplements That May Raise Blood Pressure

Posted on December 7, 2022 by Xavia Malcolm

Supplements are often taken in an effort to increase the intake of nutrients and improve overall health. Although supplements can provide some health benefits, they can also be harmful, especially for those diagnosed with medical conditions such as high blood pressure.

Several supplements are known to increase blood pressure or interfere with drugs intended to lower blood pressure. Here are a few:

Licorice
Caffeine pills
Ginseng
Guarana
Arnica
Ephedra
John’s wort
Bitter orange
Evening primrose
Saw palmetto
Hawthorn

It is always recommended that you speak with your doctor before adding supplements to your health routine. Your physician can explore potential risks to your health and contraindications with the medications you are taking.

To schedule an appointment with a doctor at Flushing Hospital Medical Center, please call 718-670-5486.

Cognitive Behavioral Therapy

Posted on December 6, 2022 by Xavia Malcolm

The National Library of Medicine defines cognitive behavioral therapy (CBT) as, “a combination of two therapeutic approaches, known as cognitive therapy and behavioral therapy.” The principle of this approach to therapy is, “What we think, how we feel and how we behave are all closely connected – and all of these factors have a decisive influence on our well-being.”

The goal of CBT is to work with a licensed mental health provider to change behavioral and thinking patterns over time by applying strategies that may include:

Identifying and coping with challenges
Learning about your mental health condition
Learning how to practically address rational concerns
Learning ways to identify and manage emotions
Identifying and reshaping negative or inaccurate thinking
Facing fears instead of avoiding them
Practicing new coping skills that can be used in real-life situations
Setting goals
Using problem-solving skills
Learning relaxation or stress-reducing techniques

Cognitive behavioral therapy has proven beneficial in helping to improve a variety of mental health conditions and disorders such as:

Depression
Anxiety disorders
Obsessive-compulsive disorder
Post-traumatic stress disorder
Eating disorders
Phobias

CBT is appropriate for adults and children. It can be conducted in one-on-one or group settings and delivered in person or online. According to Psychology Today, it may take 5 to 20 weekly sessions of about 45 minutes each for cognitive behavioral therapy to be effective. However, treatment may continue for additional sessions if needed. Cognitive behavioral therapy may be used alone or combined with medication therapy to address a person’s needs.

To learn more about cognitive behavioral therapy or to schedule an appointment with a mental health provider at Flushing Hospital Medical Center, please call (718) 670-5316.

National Handwashing Awareness Week

Posted on December 6, 2022 by Flushing Hospital

The first week in December is marked as National Handwashing Awareness Week. Flushing Hospital Medical Center believes that Infection prevention is important to all of us and each of us has a valuable role to play in keeping patients safe from infection.

According to the CDC, handwashing is one of the best “do-it-yourself” precaution —it involves five simple and effective steps (Wet, Lather, Scrub, Rinse, Dry) you can take to reduce the spread of diarrhea and respiratory illness so you can stay healthy. Regular handwashing, particularly before and after certain activities, is one of the best ways to remove germs, avoid getting sick, and prevent the spread of germs to others.

It’s quick, it’s simple, and it can keep us all from getting sick. Handwashing is a win for everyone, except the germs.

National Influenza Vaccination Week

Posted on December 5, 2022 by Flushing Hospital

The first week in December is designated as National Influenza Vaccination Week. It is designated in an effort to highlight the importance of getting your annual flu shot.

The typical “Flu Season” usually begins in October but peaks between December and February. However, there have been cases of flu diagnosis that occur as late as May.

Influenza is the unwelcome guest that comes calling on us every year – often with many very unpleasant consequences. Historically, widespread flu epidemics have had devastating effects on large portions of the earth’s population. It wasn’t until the 1930’s that two scientists, Dr. Jonas Salk and Dr. Thomas Francis developed the first vaccine to prevent the flu virus.

The vaccine was given to American soldiers during World War II and was found to be helpful in preventing the widespread outbreaks that had been common before the vaccines were used. In the years after the war, the vaccine was made available to the general public and has greatly reduced the widespread epidemics that were so common before.

Research has helped to develop better vaccines with fewer side effects and also better suited to combat strains of the influenza virus that keep changing every year. Over the past 60 years, millions of people have been given the flu vaccine each year. Many people are hesitant about getting the vaccine at all however, there are much fewer catastrophic epidemics throughout the world, thanks in large part to the work done by Dr. Salk and Dr. Francis in the early part of the last century.

Influenza is a serious disease that can lead to hospitalization and sometimes even death. Every flu season is different, and influenza infection can affect people differently. It is important that you consult with your doctor before getting the flu vaccine.

Which Drug-Free Dieting Strategy is Right for You?

Posted on December 2, 2022 by Jacob Lobosco

Rapid weight loss, though not typically recommended as a healthy method of slimming down and keeping weight off, is sometimes necessary for severely obese people. In many cases, this kind of weight loss is overseen by a doctor and aided by prescription medications such as Ozempic, a drug primarily intended to treat diabetes.

However, recent shortages in this drug and others that are typically used to medically assist rapid weight loss may restrict availability for people trying to reach a healthy weight, making it necessary to consider other potential options.

Two particular dieting strategies, with the assistance of a doctor, can offer a safe means of rapidly losing weight when necessary and preserving your health. These include:

Intermittent Fasting: This strategy involves alternating between eating on a regular schedule and severely restricting calories. One popular example, the 16:8 approach, involves eating within an eight-hour window each day and fasting for the remaining 16. Another, the 5:2 approach, involves eating only one 500-600 calorie meal for two days of the week, eating normally for the remaining five days.

Low-Calorie Dieting: A low-calorie diet involves restricting daily calories to between 1000-1200 for women and 1200-1600 for men. An even stricter version of this approach can restrict calories to as little as 800 per day and is often used before weight loss surgery and can result in as much five pounds of weight loss per week.

Consult your doctor to determine whether these approaches are safe for you. They should be performed in conjunction with a regular exercise routine and a healthy, balanced diet. If you’re considering including herbal remedies or other types of supplements into your diet, talk to your doctor to determine whether these may cause complications with any foods you typically eat or medications you take.

If diet and exercise aren’t enough to help you adequately lose weight, other options are also available. Flushing Hospital Medical Center offers a non-invasive FDA-approved weight loss procedure that can help patients who are not candidates for bariatric surgery. For more information, please call (718) 670-8909. If you are a candidate for bariatric surgery, you can receive more information by calling (718) 670-6977.