How Having a Sedentary Job Contributes to a Higher Risk of Insomnia

Posted on October 9, 2025 by Patrick Hercules

According to a study published on January 7^th, 2025, by the Journal of Occupational Health Psychology, people with sedentary jobs, an estimated 80% of the workforce, have a much higher risk of experiencing insomnia compared with people who are active at work. Insomnia is a common sleep disorder that can make it difficult to fall asleep or stay asleep. A sedentary job is any job that requires an employee to sit for about six hours of an eight-hour workday.

Researchers surveyed nearly 1,300 people twice over a span of ten years, inquiring about their job schedules and physical activity levels while at work. They also asked about the participants’ sleep habits, identifying three sleep health categories: good sleepers, insomnia-like sleepers, and catch-up sleepers.

Good sleepers are people who exhibit optimal sleep patterns, such as regular sleep cycles with low levels of daytime tiredness.

Insomnia-like sleepers are people who experience short sleep cycles and higher levels of daytime fatigue.

Catch-up sleepers fall between both groups and often rely on naps or extra weekend sleep to compensate for irregular sleeping patterns.

Compared to active work, sedentary work was 37% likely to lead to a variety of insomnia symptoms, such as difficulty falling asleep, interrupted sleep, and frequent daytime tiredness. The findings of the study also indicated that workers who fall into a pattern of poor sleep due to their job design (defined as elements such as the amount of technology used at work, levels of physical activity, and work schedules, and specifically the time of day when the employee works) can end up stuck in such unhealthy patterns for many years. Insomnia-like sleepers, for example, reported their symptoms persisted ten years later, at the end of the study.

Those experiencing insomnia may have the following symptoms:

Having a hard time falling asleep at night
Waking up during the night
Waking up too early
Feeling tired or sleepy during the day
Feeling cranky, depressed, or anxious
Having a hard time paying attention, focusing on tasks, or remembering
Making more errors or having more accidents
Having ongoing worries about sleep

If you are experiencing insomnia, there are several ways you can improve your sleep, including:

Taking short breaks throughout the day to move
Unplugging smartphones and computers two hours before bedtime
Using light exposure to readjust your circadian rhythms if you work a night shift

If you are experiencing symptoms of insomnia, you can learn more about our 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 (718) 670-5562 to reach the clinic.

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 Making Lifestyle Changes Can Reduce the Risk of Chronic Diseases

Posted on September 26, 2025 by Patrick Hercules

According to the World Health Organization (WHO), chronic diseases, also known as non-communicable diseases, are conditions that tend to have a long duration and result from a combination of genetic, physiological, environmental, and behavioral factors.

Chronic diseases are the leading cause of death worldwide. These diseases include:

Cancers
Cardiovascular disease, such as heart attacks and strokes
Chronic respiratory diseases, such as chronic obstructive pulmonary disease (COPD) and asthma
Diabetes

A person’s lifestyle and daily habits can increase their risk of developing a chronic disease. About 80% of chronic diseases are driven by a person’s daily habits. These include:

Tobacco use, including the effects of exposure to second-hand smoke
Unhealthy diets, including excess salt, sugar, and fats
Excessive alcohol use
Insufficient physical activity

These habits can contribute to metabolic changes that can increase a person’s risk of chronic disease, including:

Hypertension
Obesity
Diabetes
High cholesterol

Making the following lifestyle changes is one of the best ways to address harmful habits and help prevent chronic diseases.

Dietary changes include eating whole, unrefined, and minimally processed plants. Eating plant-based foods can help reduce diabetes, heart disease, and the risk of cancer
Increasing physical activity by engaging in a recommended 150 minutes of moderate-intensity activity each week
Getting a good, restful night’s sleep of about seven to nine hours. This can be achieved by:
- Having a consistent bedtime and waking up on time, even on weekends
- Being physically active
- Limiting alcohol and caffeine
- Putting digital devices away 90 minutes before bedtime
- Keeping your sleeping area cool, dark, and comfortable
Reducing stress by practicing mindfulness, meditation, and gratitude can help relieve stress and improve your physical and mental health.
Staying socially connected with friends and family can help keep you emotionally and physically healthy.
Quitting smoking, or never starting, lowers the risk of serious health problems, such as heart disease, cancer, Type 2 diabetes, and lung disease, as well as premature death
Limiting alcohol use can reduce health risks that excessive drinking can lead to, such as high blood pressure, various cancers, heart disease, stroke, and liver disease

By avoiding these risks and getting good preventive care, you can improve your chance of staying well, feeling good, and living longer.

For more information on how you can make lifestyle changes, you can schedule an appointment with a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center by calling (718) 670-5486.

Caring for a Loved One with Bipolar Disorder

Posted on September 24, 2025 by Patrick Hercules

Bipolar disorder, formerly called manic depression, is a mental condition that causes intense shifts in mood, energy levels, and behavior. These shifts can last for hours, days, weeks, or months and can interrupt a person’s ability to carry out day-to-day tasks.

Many people with bipolar disorder experience both manic/hypomanic and depressive episodes. These changing mood states don’t always follow a set pattern, and depression doesn’t always follow manic phases. A person may also experience the same mood state several times, with periods of a state of mental tranquility and stability that’s free of mood disturbances, called euthymia, in between, before experiencing the opposite mood.

Mood changes in bipolar disorder can happen over weeks, months, and sometimes years. An important aspect of mood changes is that they are a departure from a person’s regular self and that the mood change is sustained for a long time. It can be several days or weeks in the case of mania and several weeks or months in the case of depression.

The severity of the depression and manic phases can differ from person to person and in the same person at different times. Some people with bipolar disorder will have episodes of mania or hypomania many times throughout their lives, while others may rarely experience them. Signs and symptoms of a manic episode include:

Excessive happiness, hopefulness, and excitement
Sudden and severe changes in mood, such as going from joyful to angry and hostile
Restlessness
Rapid speech and racing thoughts
Increased energy and less need for sleep
Increased impulsivity and poor judgment
Making grand and unattainable plans
Reckless and risk-taking behavior, such as drug and alcohol misuse
Psychosis, such as experiencing hallucinations and delusions (in the most severe manic episodes)

Most of the time, people experiencing a manic episode are unaware of the negative consequences of their actions. If a person is having an intense manic episode, especially if they’re experiencing hallucinations and delusions, they may need to be hospitalized to protect themselves and others from harm. With bipolar disorder, suicide is an ever-present dancer, with some people becoming suicidal in manic episodes, not just in depressive ones.

Some people with bipolar disorder can have milder manic-like symptoms called hypomania. When experiencing hypomania, they may feel great and feel like they can get a lot done. They may feel like nothing is wrong during an episode; however, family and friends may notice their mood swings and activity level changes and think they’re unusual for them.

After a hypomanic episode, a person might experience severe depression. The symptoms of depressive episodes in bipolar disorder are the same as those of major depression, including:

Overwhelming sadness
Low energy and fatigue
Lack of motivation
Feelings of hopelessness or worthlessness
Loss of enjoyment of things that were once pleasurable for you
Difficulty concentrating and making decisions
Uncontrollable crying
Irritability
Increased need for sleep
Insomnia or hypersomnia
A change in appetite that causes weight loss or gain
Thoughts of death or suicide

When caring for a loved one with bipolar disorder, it is important to be patient and understanding, and offer them stability, consistency, and practical help through mood shifts.

There are several ways you can help a loved one through a manic episode. They include:

Creating a calm environment
Spending quality time together
Having honest conversations
Preparing easy-to-eat meals
Encouraging them to rest
Setting limits on their risky behavior
Involving a mental health professional if necessary
Encouraging medication adherence

There are several ways you can help a loved one through a depressive episode. They include:

Listening to and communicating with them
Encouraging small steps in self-care
Reducing external stressors
Suggesting low-energy activities for them to participate in
Monitoring them for any signs of crisis
Encouraging them to seek professional care

Caring for a loved one with bipolar disorder can be stressful and challenging. However, it is important that before you take care of anyone else, you should take care of yourself. You can do this by setting boundaries, not taking things personally, finding support for yourself, such as through friends, family, mental health professionals, or a support group, seeking family therapy, and practicing self-care.

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.

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.

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.

Health Benefits of Walking

Posted on May 23, 2025 by Patrick Hercules

Several types of exercise, such as swimming, weightlifting, and running, offer many health benefits. Walking also provides numerous benefits to our health, including:

Helps you maintain a healthy weight and lose body fat
Helps prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes
Helps improve cardiovascular fitness
Helps strengthen bones and muscles
Helps improve muscle endurance
Helps increase energy levels
Helps improve mood, cognition, memory, and sleep
Helps improve balance and coordination
Helps strengthen the immune system
Helps reduce stress and tension
Helps extend a person’s lifespan
Helps inspire creative thinking

Walking is a versatile exercise for people of all ages and fitness levels. However, it is advised that you gradually work your way up to walking faster and walking a mile in a shorter amount of time. It can improve your heart health and increase your endurance while burning more calories.

Be sure to warm up and cool down before walking to avoid injury.

Mental Health Awareness Month-10 Common Signs of Mental Health Issues

Posted on May 8, 2025 by Patrick Hercules

May is Mental Health Awareness Month. It is a month observed to increase awareness of the importance of mental health and wellness in Americans’ lives and to celebrate recovery from mental illness.

The signs and symptoms of mental illness can vary, depending on the disorder, circumstances, and other factors. Mental illness symptoms can affect a person’s emotions, thoughts, and behavior.

10 common signs of mental health issues include:

Feeling very sad, withdrawn, or unmotivated for more than two weeks
Out-of-control, risk-taking behaviors
Not eating, throwing up, or using laxatives to lose weight; significant weight loss or weight gain
Making plans or trying to harm or kill oneself
Sudden overwhelming fear for no reason, sometimes with a racing heart or fast breathing
Severe mood swings that cause problems in relationships
Excess use of drugs or alcohol
Drastic changes in behavior, personality, or sleeping habits
Intense worries or fears that get in the way of daily activities
Extreme difficulty in concentrating or staying still

Founded by Mental Health America in 1949, Mental Health Awareness Month highlights the importance of mental wellbeing, educating the public, reducing the stigma, and promoting support for those affected by mental health conditions.

You can help do your part by helping raise awareness and advocating for better mental health care and resources.

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.

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.