August 2018 - Health BeatHealth Beat

How Much Exercise Do We Need?

Posted on August 31, 2018 by Colleen Hautzinger M.D

Physical activity is a vital component of healthy living. It is a well-known fact that being physically active reduces the risk of many chronic diseases and also improves quality of life.

Given the benefits, it is evident that it is important for everyone to keep fit and active. However, statistics show that most people living in the United States are not getting enough exercise. In fact, more than half do not meet the recommended guidelines for weekly physical activity.

According to the American Family Physician guidelines, each week, adults should participate in at least 150 minutes of moderate-intensity aerobic activity and at least two days of resistance training or 75 minutes of vigorous-intensity aerobic activity in addition to a minimum of two days of resistance training.

Aerobic exercises work on endurance and utilize large muscle groups. Examples include walking, stationary biking, swimming or dancing. An example of moderate-intensity activity is briskly walking, while vigorous intensity activity includes jogging or running. Resistance or strength exercises involve the use of resistance bands or weights (machines or free) and can be performed while doing simple activities such as carrying groceries.

For optimal health benefits, physical activity should be performed at high intensity with greater frequency and longer duration, but any activity is preferred over doing nothing at all.

Beginning an exercise routine or increasing levels of physical activity can be intimidating. Setting goals that include specific activities and instructions can make this process easier. Doctors recommend starting slowly and gradually working up to a level that meets physical activity guidelines.

To avoid injury, be sure to stretch prior to exercising in order to increase flexibility and preserve joint motions. You should discontinue exercising and rest if you experience the following warning signs: feelings of lightheadedness, chest pain, palpitations, blurry vision, or being unable to catch your breath. If you experience any of these symptoms, you should stop your exercise routine immediately and consult your doctor.

Remember to drink plenty of water while exercising, as this is essential in helping you to remain hydrated. It is also important that you make sure to eat healthily. Good nutrition combined with exercise can help you to maintain a healthy weight and reduce the risks of chronic illnesses.

You should speak with your physician before starting a new exercise regimen. Some activities may not be safe for people diagnosed with certain medical conditions. Your doctor can also share helpful resources to assist you in your journey of leading a healthier life.

To schedule an appointment with a Family Medicine Doctor at Jamaica Hospital Medical Center, please call 718-206-6942

Dr. Colleen Hautzinger, Family Medicine

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.

Jamaica Hospital Offers Information to Parents About Sports-Related Concussions

Posted on August 30, 2018 by Michael Hinck

This fall, millions of children and teens across America will be returning to school and many of them will be trying out and playing for their school’s various sports teams.

While the health benefits, exercise and comradery associated with youth sports is undeniable, parents must also educate themselves and their children about the potential dangers of sports-related concussions.

According to the Centers for Disease Control and Prevention (CDC) a concussion is “a type of traumatic brain injury—or TBI—caused by a bump, blow, or jolt to the head or by a hit to the body that causes the head and brain to move quickly back and forth. This fast movement can cause the brain to bounce around or twist in the skull, creating chemical changes in the brain and sometimes stretching and damaging the brain cells.”

Largely associated with football, concussions are actually prevalent in many major sports including soccer, gymnastics, hockey and lacrosse and they can occur while participating in any physical activity.

To minimize the chances of sustaining a concussion, it is important for coaches and parents to create a culture of safety in youth athletics. This includes teaching proper safety techniques on the field of play and making sure that children follow those rules. Another key to reduce the chances of a child or teen suffering complications from a concussion is to educate them on their signs and symptoms. If children are aware of not only the symptoms, but the dangers of not reporting a concussion, they are more likely to inform a coach or parent when they experience one.

Symptoms of a concussion can include:

Loss of consciousness
Headache or “pressure” in head
Nausea or vomiting
Balance problems or dizziness, or double or blurry vision.
Sensitivity to light or noise
Feeling sluggish, hazy, foggy, or groggy
Confusion, or concentration or memory problems
Just not “feeling right,” or “feeling down.”

It is important to understand that not all concussions are created equal. Those who suffer one many experience some, but not all symptoms and the severity of those symptoms may vary from person to person.

If you believe that your child has suffered a concussion, you should remove them from play immediately and have them seen by their healthcare provider who can assess the severity of his or her injury via an examination and conduct additional tests if necessary. Typically, treatment for a concussion involves rest and restricting the patient from activity.

If your child does not have a healthcare provider, or they are unavailable when they sustain a concussion, you should take your child to a nearby hospital emergency department, such as the one at Jamaica Hospital Medical Center.

Things You Should Know About Dental Cavities

Posted on August 29, 2018 by Joann Ariola

Did you know that more than 90 percent of the population has had a dental cavity?

The American Dental Association (ADA) defines a dental cavity as, “The destruction of your tooth enamel (the hard outer layer of your teeth) that causes a hole in the tooth.

They further state that when plaque forms on your teeth, combined with eating and drinking foods that contain sugar, the collective bacteria produced attack the tooth enamel.

Some ways you can prevent tooth decay are:

Brush your teeth twice a day using fluoride toothpaste.
Use floss or interdental cleaner to clean between your teeth daily.
Eat healthy, well balanced meals.
Limit snacking.

Since cavities mostly happen in adolescents, your dentist may suggest the use of supplemental fluoride or dental sealants (a plastic proactive coating) applied to the chewing surfaces of the back teeth.

Nothing combats tooth decay more than regular visits to your dentist for professional cleanings and oral examinations. If you are at low risk of cavities or gum disease, it is recommended that you see your dentist once yearly. If you are at higher risk, you may need to visit your dentist every three or four months.

If your teeth are in need of a check -up, you can make an appointment with one of our board certified dentists at Jamaica Hospital Medical Center’s Dental Center by calling 718-206-6980.

Employee Spotlight on Louise Senior

Posted on August 29, 2018 by Andrew Rubin

This month we shine our employee spotlight on Louise Senior, a telephone operator at the Trump Pavilion For Nursing and Rehabilitation, and perhaps better known as the woman who is always smiling at the reception desk in the lobby. Louise started working at the nursing home in 1994. She is extremely proud to tell everyone that five generations of her family have been affiliated with the facility. Her grandmother was a patient and her mother, her daughter and her granddaughter have all worked there.

Louise was born in the Bronx but she really considers herself a native of Queens having moved to Queens Village at the age of eight. Her early school years were spent at Public School 98 in Bayside, the Louis Pasteur Middle School and Cardozzo High School. Currently, she resides in St. Albans.

Her personal story began at Trump Pavilion when she was 13 years old and would visit her mom who worked there. Years later she experienced a fall and her doctor recommended that she receive physical therapy. On Louise’s last day of therapy, she happened to see the Director of Communication who asked if she would be interested in coming to work for the facility. That was 24 years ago and she is still very happy that she said yes to the offer.

Louise feels very fortunate to be working with a wonderful team of people. She enjoys interacting with the patients, their families, and all of her colleagues. She is very proud of the work that she does and feels like she is making a difference in the lives of others.

When Louise is not working she enjoys spending time with her family. She has four granddaughters who she spends a lot of time with. Louise likes to listen to music, especially R&B and she has a passion for cooking all different types of food. Everyone who knows Louise will tell you about her warm personality. She is the nice lady who greets people as they enter with a smile.

Safety Tips on How to Avoid Being a Distracted Pedestrian

Posted on August 23, 2018 by Michael Hinck

There has been a great deal of attention paid to the dangers associated with distracted driving. We have seen the public service announcements warning drivers not to text or talk on their phones while behind the wheel, but what about the dangers of being a distracted pedestrian?

There has been a recent and dramatic increase in the number of pedestrians struck by automobiles and killed in recent years. While some of this can be attributed to distracted drivers, those not paying attention to their surroundings while crossing the street has also been reported to play a role in many incidents. One study conducted by researchers at Ohio State University concluded that the number of pedestrians (or “petextrians” as they are commonly referred to) injured while on their cellphones has doubled over the last decade.

Studies suggest that distracted walkers take longer to cross the street and are more likely to ignore traffic lights or neglect to look both ways while crossing. These problems are particularly prevalent among teens, but it’s important to note that all age groups are vulnerable to these dangers.

Safety experts agree that the most important advice for pedestrians is to never use a cell phone or other electronic device while walking. Here are some other tips to stay safe and avoid injury while crossing the streets:

Look left, right and left again before crossing the street; looking left a second time is necessary because a car can cover a lot of distance in a short amount of time
Make eye contact with drivers of oncoming vehicles to make sure they see you
Be aware of drivers even when you’re in a crosswalk; vehicles have blind spots
Don’t wear headphones while walking
If your view is blocked, move to a place where you can see oncoming traffic
Never rely on a car to stop
Only cross at designated crosswalks
Wear bright and/or reflective clothing
Walk in groups

Walking is one of the best things we can do to stay healthy, but only if we put safety first. Jamaica Hospital’s Trauma Division wants to warn our community that the risk for injury and death escalates when a pedestrian is not focused on his or her environment and our staff wants to spread the word on how pedestrians can avoid senseless injuries and death.

Signs of Low Potassium

Posted on August 22, 2018 by Xavia Malcolm

According to the Centers for Disease Control and Prevention (CDC), people living in the United States are not consuming enough potassium. In fact, it is estimated that less than 2% of people meet the daily nutritional requirement, which is 3,500–4,700 mg each day for adults.

This is concerning because potassium is essential in helping our bodies to function properly. Our bodies need potassium to control the electrical activity of the heart, build protein, regulate water balance as well as acid-based balance in blood and tissue, maintain healthy nerve function and regulate blood pressure.

A diet rich in potassium is linked to several health benefits such as:

Reducing the risk of stroke
Preventing osteoporosis
Preventing kidney stones
Reducing the risk of cardiovascular diseases

When our bodies have significantly low amounts of potassium, we may experience several tell-tale signs which include:

Weakness and fatigue
Problems with digestion
Constipation
Dizziness
Muscle cramps and spasms
High blood pressure
Heart palpitations
Tingling and numbness, typically in the arms, legs, hands, and feet
Difficulty breathing
Mood changes or mental fatigue

Eating foods that are rich in potassium is one of the best ways to improve intake. Some foods that are an excellent source of this important mineral are:

Bananas
Green leafy vegetables such as spinach
Beets
White beans
Potatoes ( white and sweet potatoes)
Oranges
Avocados
Yogurt
Salmon

Low potassium levels may be the result of a deficiency in your diet or a more serious, underlying medical condition. Talk to your doctor if you are experiencing signs that may indicate that you are deficient. Your doctor may request a blood test to determine if your levels are low and the cause.

To schedule an appointment with a doctor at Jamaica Hospital Medical Center, please call 718-206-7001.

Mourning the Loss of a Pet

Posted on August 21, 2018 by Andrew Rubin

Losing a loved one is one of the hardest experiences we can have. For most people, a pet is like a member of the family. They love us unconditionally and over the course of our lives and theirs, will give us countless hours of joy and happiness. When a pet passes on, it can be devastating. It is very normal to grieve for the loss of a pet in the same way as we would for anyone else in our lives that we love.

Some of the ways we can handle the loss of a pet:

Allow yourself time to mourn
Think back on all the memories you and your pet created together
Try to continue with your life and your daily routine
Allow others to offer their condolences
Meditation
Write a letter to your pet, hold a memorial service, put some items of the pet in a special place in your home.
Seek professional help to speak about your feelings

If you would like to schedule an appointment with a mental health therapist, please call 718-206-7160.

Food Allergies: What Parents Should Know

Posted on August 21, 2018 by Xavia Malcolm

According to the Centers for Disease Control and Prevention (CDC), “Food allergies are a growing food safety and public health concern that affect an estimated 4%–6% of children in the United States.”

The most common foods known to cause allergies in children include eggs, peanuts, tree nuts, milk, soy, fish and shellfish. If a child is severely allergic to any of these foods, they should avoid them at all costs. Exposure or consumption can lead to a serious reaction known as anaphylaxis, which can result in death.

Symptoms of anaphylaxis usually occur within minutes and may include:

Difficulty breathing
Weak and rapid pulse
Throat tightening or the feeling of the throat closing
Low blood pressure
Dizziness or fainting
Swollen tongue
Nausea, vomiting or diarrhea

In the event a child is experiencing anaphylaxis, do not wait to see if symptoms will go away. Treatment must be administered immediately. If the child carries an epinephrine auto-injector (EpiPen), use this right away to begin emergency care.

Doctors strongly recommend that the Epipen is administered exactly as instructed. According to www.epipen.com , when administering the medication to a young child, one should:

Remove the Auto-Injector from the clear carrier tube.
Flip open the yellow cap of your EpiPen® or the green cap of your EpiPen Jr® carrier tube.
Tip and slide the auto-injector out of the carrier tube.
Hold the auto-injector in your fist with the orange tip pointing downward. Blue to the sky, orange to the thigh®.
With your other hand, remove the blue safety release by pulling straight up without bending or twisting it.
Hold the leg firmly in place while administering an injection.
Place the orange tip against the middle of the outer thigh (upper leg) at a right angle (perpendicular) to the thigh.
Swing and push the auto-injector firmly until it “clicks.” The click signals that the injection has started.
Hold firmly in place for 3 seconds (count slowly 1, 2, 3).
Remove the auto-injector from the thigh. The orange tip will extend to cover the needle. If the needle is still visible, do not attempt to reuse it.
Massage the injection area for 10 seconds.

For complete instructions on how to properly use the Epipen, please visit https://www.epipen.com/-/media/files/epipen/howtouseepipenautoinjector.pdf or www.epipen.com

If the child does not carry an EpiPen, and is experiencing symptoms of anaphylaxis, get emergency help immediately. Every second counts.

Back To School – Time To Reestablish Your Child’s Sleep Schedule

Posted on August 20, 2018 by Michael Hinck

Summer vacation is an opportunity for children to extend their bedtimes at night and sleep a little later in the morning. While most parents tend to be a bit more flexible with their kid’s sleeping habits during this time of the year, it’s important to remember that back to school is just around the corner and now is the time to reestablish a proper sleeping routine for your children.

After a relaxing summer, children might need some time to adjust to a regular schedule. Here are some tips to help your child ease into his or her school-time sleep pattern and to maintain healthy sleep habits throughout the year:

Every night, beginning 1-2 weeks before school begins, set an incrementally earlier bedtime and wake-up time.
Once your child’s sleep schedule is established, stick with it! Don’t use the weekend to “catch up on sleep.”
Establish a relaxing bedtime routine to allow your child to unwind including a bath and a bed-time story (for young children) or a reading time (for older children).
Limit television, video games, and other electronic distractions before and during bedtime.
Avoid big meals and caffeinated beverages close to bedtime as they may prevent your child from falling asleep.
Maintain a peaceful bedroom environment which includes a comfy bed, appropriate room temperature and lights turned off, or with a night light if your child needs one.
Be a role model by setting a good example for your child. Establish your own regular sleep schedule and maintain a home that promotes healthy sleep.

Getting your child back on track at bedtime will allow for a smooth transition for the first day of school and will help your children reach their full learning potential.

Are You Sure This Burger Isn’t Meat?

Posted on August 17, 2018 by Joann Ariola

If you are a Vegetarian who has missed the taste and juiciness of an all American beef burger, you may not have to pine any longer. The rage right now, whether called Impossible, Superiority or Beyond, are meatless burgers that replicate the texture, taste and succulence of meat.

The Washington Post recently highlighted one such burger – Superiority Burger.

INGREDIENTS:

1 cup dried red quinoa
1½ cups plus 2 tablespoons water
1¼ teaspoons fine sea salt, plus more as needed
2 medium carrots, scrubbed well and cut into ¼ -inch dice (about 1 cup)
3 tablespoons vegetable oil, plus more as needed for frying
1 large yellow onion, chopped (about 1½ cups)
1 tablespoon fennel seed, toasted and ground (see NOTES)
1 teaspoon chili powder
½ teaspoon freshly ground black pepper
1 cup cooked or no-salt-added canned chickpeas, rinsed and drained
1 teaspoon white wine vinegar
½ cup coarse dried bread crumbs, such as panko
¾ cup walnuts, toasted and crushed (see NOTES)
3 tablespoons fresh lemon juice (from 1 lemon)
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon Sriracha or other hot chili sauce
2 tablespoons potato starch
8 soft buns, toasted, for serving

DIRECTIONS:

Preheat the oven to 425 degrees.

Combine the quinoa, 1½ cups of the water and ¼ teaspoon of the salt in a small saucepan over medium-high heat. Bring to a boil, then reduce the heat to medium-low, cover and cook until fluffy, 35 to 45 minutes. Uncover, transfer to a large bowl and let cool.

While the quinoa is cooking, spread the diced carrots on a quarter baking sheet; roast (middle rack) until dark around the edges and soft, 20 to 25 minutes. Let cool.

Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Once the oil shimmers, add the onion and cook, stirring frequently, until it is translucent and lightly browned at the edges, 6 to 7 minutes. Stir in the fennel seed, chili powder, ¼ teaspoon of the pepper and ½ teaspoon of the salt; cook until the spices are very fragrant, 30 seconds. Add the chickpeas and cook, stirring frequently, until they are very tender. Pour in the vinegar; use a spatula to dislodge any browned bits on the bottom of the pan. Use a potato masher or large fork, to coarsely mash the onion-chickpea mixture.

Scrape the onion-chickpea mixture into the bowl with the quinoa. Add the roasted carrots, bread crumbs, walnuts, lemon juice, parsley, Sriracha or other hot chili sauce, the remaining ½ teaspoon of the salt and ¼ teaspoon of the pepper, and mix well. Taste, and add more salt, as needed.

Whisk together the potato starch and the remaining 2 tablespoons of water in a small bowl to form a thick, smooth slurry. Fold that into the burger mixture.

Use a ½ -cup measure to scoop 8 equal portions. Shape each one into a ¾ -inch-thick disk.

Pour the remaining 2 tablespoons of oil into a large saute pan or cast-iron skillet over medium-high heat. Once the oil shimmers, add as many patties as will fit without overcrowding. Working in batches, pan-fry the patties until browned, about 3 minutes on each side.

To serve, place each patty on a toasted bun.

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