Author Archives: Tasmia Ahmed M.D.

Mindfulness Meditation

Posted on by

Mindfulness meditationEveryday life can be full of worries. So much so that we forget how to enjoy the present moment and struggle to cope with a barrage of stress.

Escalated stress levels can serve as a threat to our overall health. Chronic stress increases the risk of depression, anxiety, high blood pressure, heart problems, obesity, sexual dysfunction, skin and hair problems as well as gastrointestinal problems. Stress can also disrupt creativity, problem-solving, and memory. This is because stress affects the prefrontal cortex, the most evolved part of the brain that is responsible for regulating our thoughts, actions, and emotions.

Due to the effects that stress can have on our health, it is important that we apply stress-reducing techniques to our daily routines. Practicing mindfulness meditation is one way to re-train our brains to be less preoccupied with worry and reduce stress. It allows us to focus our minds on a present moment, acknowledge negative thoughts without judging them, and then let them go. The goal is not to suppress thoughts, but to let them pass out of our minds, and then return to the task at hand. This can typically be achieved by practicing mindful exercises such as:

1. Mindful breathing – Start by breathing slowly in through your nose and out your mouth. Let go of your thoughts and maintain awareness for distractions. If your mind begins to wander, gently bring your attention back to your breathing.
2. Mindful eating – Purposefully slow down your pace while eating. Smell your food, notice how it feels in your mouth and savor its taste.
3. Mindful walking – Walk and use all your senses to acknowledge the world around you.

In addition to reducing stress, there are other benefits we can gain from mindfulness meditation. It improves brain efficiency in attention and impulse control and may reduce anxiety, depression, and pain in some cases. One study found that listening to brief mindfulness meditations, delivered by a smartphone app as a reminder multiple times a week for eight weeks, improved overall well-being.

If the effects of stress are taking a toll on your health, speak with your doctor about stress-reducing techniques you can add to your routine.  To schedule an appointment with a Family Medicine doctor at Jamaica Hospital Medical Center, please call 718- 206-6942.

Tasmia Ahmed M.D.

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.

Smoking Cessation Medications and Therapies

Posted on by

Smoking Cessation Program in QueensSmoking damages almost every part of the body. Along with nicotine, cigarettes contain tar and carbon monoxide which are linked to an increased risk of dementia, gum disease, heart attacks, stroke, lung disease, acid reflux, stomach ulcers, erectile dysfunction, diabetes and infections- just to name a few.

Quitting smoking is one of the most important steps to reducing the risks of developing these conditions and achieving better health; however, doing so can be difficult.   Eighty percent of smokers who attempt to quit on their own smoke again within the first month. This is because the nicotine found in tobacco products is addicting.

When the smoke from a cigarette is inhaled, nicotine is carried into the lungs and within 10 seconds reaches the brain. In response, the brain releases dopamine, a substance that induces feelings of pleasure. However, the effects of nicotine disappear within a few minutes which make people feel the need to continually smoke throughout the day.

Additionally, smoking often becomes a habit that is linked to social situations or emotions. For example, smokers may need a cigarette after a meal, when drinking alcohol, with a cup of coffee, or when they feel irritated or frustrated. These types of associations can create a powerful urge to smoke.

When attempting to stop, smokers may experience withdrawal, which can lead to a depressed mood, anxiety, difficulty concentrating, feelings of hunger, and trouble sleeping. These negative feelings can further trigger intense cravings for a cigarette.

All of these factors can make it difficult for smokers to quit on their own. There are FDA approved smoking cessation treatments available that can make the process of quitting easier. They are:

  • Nicotine replacement therapy (NRT), such as nicotine gum and patches. They relieve nicotine withdrawal symptoms. NRT is effective and increases quit rates. The nicotine found in NRT is not addictive and does not cause cancer since it produces a lower level of nicotine in the blood than smoking a pack of cigarettes daily. Your doctor will recommend a single product or combination of products. The suggested dose is based on your smoking frequency and will be lowered typically over two to three months. However, some people may need to use products longer if there is a high risk of relapse.
  • Medications that block nicotine from binding to receptors in the brain thereby reducing its addictive quality. Common side effects of these medications are nausea, insomnia, and abnormal dreams which can be avoided by dose adjustments. The dose will be increased over 1 week and then taken for 11 weeks at a stable dosage.
  • Medications that help keep dopamine levels stable in the brain and alleviate withdrawal symptoms. Common side effects are insomnia, agitation, dry mouth, and headache. The dose may be adjusted to decrease side effects.  These types of medications should not be used if you have a seizure disorder.

Quitting smoking is a long and hard journey but the health benefits are enormous. Smokers have a life expectancy 10 years shorter than non-smokers, but quitting before age 40 reduces the risk of dying from smoking-related disease by 90%. Every attempt at quitting is a step in the right direction and your doctor can help develop a personalized smoking cessation plan.

To speak with a Family Medicine doctor at Jamaica Hospital Medical Center about smoking cessation, please call (718) 206-6942.

Tasmia Ahmed MD, 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.