Outdoor Exercise Tips

Posted on April 30, 2025 by Patrick Hercules

The weather is warming up, and we can spend more time outdoors at the park or dining at a restaurant.

Many people exercise outdoors rather than at the gym or in their homes. Outdoor exercise is a great way to work out. It offers many benefits to our physical and mental health, such as:

Reducing stress and anxiety
Improving sleep
Boosting vitamin D levels
Boosting self-esteem
Improving memory
Lowering chronic disease risk

Here are tips that can keep you safe when exercising outdoors:

Drink plenty of water. Avoid caffeine and alcohol
Wear clothes that let the air circulate and moisture evaporate
Stay sun safe by wearing sunscreen, sunglasses, and a hat
Know the signs of heat-related illnesses
Wear proper footwear for the activity you are engaging in

If you experience medical problems while exercising, you can schedule an appointment with a doctor at 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.

The Loneliness Epidemic

Posted on March 12, 2025 by Patrick Hercules

In May 2023, former U.S. Surgeon General Dr. Vivek Murthy issued a report that drew attention to an epidemic that affects half of American adults: loneliness and social isolation.

Dr. Murthy said that loneliness and social isolation are “urgent public health concerns, more widespread than smoking, diabetes, or anxiety”.

Loneliness is feeling lonely or disconnected from others and not having meaningful or close relationships or a sense of belonging. It also describes the negative feelings that can occur when your needs for social connection aren’t met.

Social isolation is when a person doesn’t have relationships or contact with others and has little to no social support. It can pose a health risk to people, even if they don’t feel lonely.

Certain conditions or experiences may increase a person’s risk of social isolation and loneliness, including:

Having a mental or physical challenge, such as:
- Chronic disease or condition
- Psychiatric or depressive condition
- Long-term disability
Being marginalized or discriminated against
Having limited or no access to resources, which may result in:
- Living in rural areas
- Limited transportation
- Language barriers
- Being a victim of violence or abuse
Facing a divorce, unemployment, or the loss of a loved one

Loneliness may impact some groups more than others, including:

Low-income adults
Young adults
Older adults
Adults living alone
Immigrants
People who identify as LGBTQ+

Social isolation and loneliness can increase a person’s risk for:

Heart disease and stroke
Type 2 diabetes
Depression, anxiety, suicide, and self-harm
Dementia
Earlier death

It is important to make meaningful social connections, as those who do experience benefits, including:

Less stress
Better sleep
A longer, healthier life

Making social connections can be hard, especially if you are in poor health, have money problems, or live alone. However, a few small acts of connection can build supportive and meaningful relationships.

You can take various steps to fight against loneliness, including the following:

Talking to family, friends, neighbors, and co-workers
Connecting with others on social media
Volunteering in your community
Being kind to yourself
Learning more about ways to improve social connectedness
Getting help from a professional

To find out more about Flushing Hospital Medical Center’s 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.

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.

Making Your Mental Health a Priority for the New Year

Posted on January 3, 2025 by Patrick Hercules

Anxiety and depression are mental health issues that many people face daily. As we begin a new year, it is important to identify any mental health issues you are experiencing, the potential causes of those issues, and what you can do to improve them.

Some steps you can take to make positive changes for your mental health include:

Improving your physical health – your mental and physical health are closely connected as they can impact each other. Exercising regularly, eating a balanced diet, and getting a good night’s sleep can greatly improve your mood, outlook, ability to focus, and cope more effectively when mental health challenges arise.
Recognizing the positive things in your life – if you begin to have negative emotions or thoughts, it is important to recognize and be grateful for the positive things you have in your life.
Developing healthy and effective coping mechanisms – coping mechanisms are an important tool for those who experience mental health issues. They allow you to adjust how you process things that distress you, making them easier to deal with. Some healthy coping mechanisms include:
- Finding ways to resolve what is causing the distress
- Looking at the problem(s) from a different point of view
- Talking to someone in your support system

You can make positive, effective changes to improve your mental health this year with help from the outpatient mental health services at Flushing Hospital Medical Center. To schedule a virtual appointment, please call (718) 670-5316 to speak with our intake coordinator, or call (718) 670-5562 to reach the clinic.

Loneliness

Posted on November 19, 2024 by Patrick Hercules

Loneliness is feeling lonely or disconnected from others and feeling like you don’t have meaningful or close relationships or a sense of belonging. It also describes the negative feelings that can occur when your needs for social connection aren’t met.

Social isolation is when a person doesn’t have relationships or contact with others and has little to no social support. It can pose a health risk to people, even if they don’t feel lonely.

Certain conditions or experiences may increase a person’s risk of social isolation and loneliness, including:

Having a mental or physical challenge, such as:
- Chronic disease or condition
- Psychiatric or depressive condition
- Long-term disability
Being marginalized or discriminated against
Having limited or no access to resources may result in:
- Living in rural areas
- Limited transportation
- Language barriers
- Being a victim of violence or abuse
Facing a divorce, unemployment, or the loss of a loved one

Loneliness may impact some groups more than others, including:

Low-income adults
Young adults
Older adults
Adults living alone
Immigrants
People who identify as LGBTQ+

Social isolation and loneliness can increase a person’s risk for:

Heart disease and stroke
Type 2 diabetes
Depression, anxiety, suicide, and self-harm
Dementia
Earlier death

It is important to make meaningful social connections, as those who do experience benefits, including:

Less stress
Better sleep
A longer, healthier life

Making social connections can be hard, especially if you are in poor health, have money problems, or live alone. But a few small acts of connection can build supportive and meaningful relationships.

You can take various steps to fight against loneliness, including:

Talking to family, friends, neighbors, and co-workers
Connecting with others on social media
Volunteering in your community
Being kind to yourself
Learning more about ways to improve social connectedness
Getting help from a professional

Wellness Wednesday: The Benefits of Writing In A Gratitude Journal

Posted on October 9, 2024 by Patrick Hercules

The hustle of daily life sometimes overshadows the simple joys, but taking time to pause and reflect can highlight the small pleasures and improve your well-being.

A tool that can help you with reflection is writing in a gratitude journal. Writing in a gratitude journal could be beneficial as it can also help to:

Boost happiness
Reduce stress
Improve sleep
Enhance self-awareness
Cultivate optimism
Strengthen relationships
Improves physical health
Encourage resilience

A gratitude journal is a personal space to record and cherish the good things in your life, big or small. It is also a place to write down everything you feel thankful for. This can be as simple as a sunny day, a good meal, or a smile from a stranger. The key is to focus on the positives and things that bring you joy and comfort.

Taking the time to acknowledge the positives can help change your mindset, shifting your focus from what you don’t have to what you do have.

There is no wrong way to keep a gratitude journal. You can get started by writing down up to five things you feel grateful for. You can use a notebook, your phone’s notes app, your computer, or whatever works best for you.

Here are some important tips for you to consider as you start journaling:

Be as specific as possible- being clear is the key to fostering gratitude.
Go for depth over breadth- going into detail about a particular person or thing for which you’re grateful, carries more benefits than a surface-level list of many things.
Get personal- focusing on people you are grateful for has more of an impact than focusing on things you are grateful for.
Try subtraction, not just addition- Be grateful for the negative outcomes you avoided, escaped, prevented, or turned into something positive. Try not to take the good fortune for granted.
See the good things as gifts- thinking of the good things as gifts helps you avoid taking them for granted. Try to enjoy and savor the gifts you have received.
Savor surprises- try to record unexpected or surprising events, as they can bring up stronger feelings of gratitude.
Aim for variety- writing about some of the same people and things is fine, but try to expand on different details each time you write about them.
Write regularly- whether you write daily or every other day, commit to a regular time to journal.

Gratitude journaling can be an enjoyable path to a more appreciative and positive life. Take the steps to make it a regular part of your daily routine to soak up the benefits.

High-Functioning Anxiety Disorder

Posted on September 13, 2024 by Patrick Hercules

High-functioning anxiety is a subset of generalized anxiety disorder that often goes unnoticed or undiagnosed. It occurs when a person has anxiety symptoms, but rather than retreating from situations or interactions, they work hard to face their fears and are skilled at covering up symptoms.

There are many emotional and physical symptoms of high-functioning anxiety disorder, including:

Emotional symptoms
- Fear of criticism or significant self-criticism
- Fear of looking inadequate or foolish to others
- Feeling on the edge or on the verge of losing control
- Feeling a sense of impending doom
- Experiencing significant stress
Physical symptoms
- Excessive sweating
- Feeling off-balance or lightheaded
- Headaches or migraines
- Intestinal discomforts, such as diarrhea or ulcers
- Muscle tension
- Racing heart rate
- Tired, jelly-like legs
- Sleep disturbances
- Tingling or numbness in toes or fingers

The intensity of these symptoms varies depending on a person’s level of functioning. People with high-functioning anxiety can appear to be:

Perfectionists
Punctual, or always early
Highly organized
Overachievers
Detail-oriented
Proactive

However, they often internally struggle with:

Overthinking/overanalyzing
The fear of disappointing or angering others
Self-doubt
Obsessively double-checking details
Racing thoughts
The inability to relax

There are many treatments available for high-functioning anxiety, including:

Cognitive behavioral therapy (CBT)
Solutions-focused brief therapy (SFBT)
Deep-breathing exercises
Medication

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 4, 2024 by Patrick Hercules

September is recognized as healthy aging month. The observation was created 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, and changes 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 activities 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 23, 2024 by Patrick Hercules

A new school year is fast approaching. And with it comes lots of excitement, but it can also cause 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 you 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

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

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.

Dementia

Posted on August 20, 2024 by Patrick Hercules

Dementia is a general term that represents a group of diseases and illnesses that cause the loss of cognitive functioning to the point that it interferes with a person’s daily life and activities.

Cognitive changes they may experience include:

Memory loss, usually noticed by someone else
Problems communicating or finding words
Trouble with visual and spatial abilities, such as getting lost while driving
Problems with reasoning or problem-solving
Trouble performing complex tasks
Trouble with planning and organizing
Poor coordination and control of movements
Confusion and disorientation

Some people with dementia can’t control their emotions, and they may also have psychological changes, such as:

Personality changes
Depression
Anxiety
Agitation
Inappropriate behavior
Hallucinations

Dementia is caused by damage to your brain, affecting its nerve cells and destroying the brain’s ability to communicate with its various areas. Dementia can also result from blocked blood flow to your brain, depriving it of oxygen and nutrients. Without oxygen and nutrients, brain tissue dies.

Progressive dementias get worse over time. Types of dementias that worsen and aren’t reversible include:

Alzheimer’s disease (the most common cause of dementia)
Vascular dementia
Lewy body dementia
Frontotemporal dementia
Mixed dementia

Other disorders linked to dementia include:

Huntington’s disease
Traumatic brain injury (TBI)
Creutzfeldt-Jakob disease
Parkinson’s disease

Some causes of dementia-like symptoms can be reversed with treatment including:

Infections and immune disorders
Metabolic or endocrine problems
Low levels of certain nutrients
Medicine side effects
Subdural bleeding
Brain tumors
Normal-pressure hydrocephalus

Many risk factors can contribute to dementia, including:

Age
Family history

A healthcare provider must recognize the pattern of loss of skills and function to be able to diagnose the cause of dementia. No single test can diagnose dementia, therefore, a series of tests may be conducted to determine a diagnosis. These tests include:

Cognitive and neuropsychological tests
Neurological evaluation
Brain scans
- CT or MRI
- PET scans
Laboratory tests
Psychiatric evaluation

Most types of dementia can’t be cured, but there are ways to manage your symptoms including:

Medications
Therapies

If you or a loved one is experiencing symptoms associated with dementia, 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.