Xavia Malcolm, Author at Health Beat

Rumination

Posted on June 5, 2023 by Xavia Malcolm

We have all had negative thoughts, and in most cases, that’s normal. However, when negative thoughts become excessive and repetitive, this pattern of thinking may be cause for concern.

Rumination is a thought processing disorder that is characterized by obsessional thinking that involves repetitive, negative thinking, or dwelling on negative feelings that interfere with normal functioning.

Rumination is often described as a loop of negative thoughts. This cycle of negative thinking can contribute to the development of depression and anxiety or worsen already existing mental health disorders. Rumination can also affect a person’s sleep and physical health, as a result of stress.

People ruminate for several reasons. The American Psychological Association listed the following as common reasons why people may have ruminating thoughts. They:

Believe they are gaining insight into a problem.
Perceive they face constant, uncontrollable stressors.
Had traumatic experiences.
Possess personality characteristics such as perfectionism or neuroticism.
Have low self-esteem.

The first step to addressing rumination is recognizing that there is a problem. If you realize that you are ruminating, you can try these tips to help break the cycle of negative thinking:

Distract yourself by doing activities that can disrupt negative thinking.
Identify triggers that you can or can’t change.
Learn how to set realistic expectations.
Work on improving self-esteem.
Practice mindfulness

Lastly, if ruminating thoughts persist and are interfering with your life, try seeking assistance from a mental health professional.

The most common therapy used to address rumination is rumination-focused cognitive behavioral therapy, which focuses on redirecting a person’s thought process and improving coping skills.

To schedule an appointment with a mental health professional at Jamaica Hospital Medical Center, please call 718-206-5575.

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.

Tips To Encourage Family Fitness

Posted on May 23, 2023 by Xavia Malcolm

Making fitness a priority in your family can provide several health benefits for your loved ones. Exercising regularly as a group can help family members maintain a healthy weight, improve concentration and focus, strengthen bones and muscles, improve coordination and flexibility, and most importantly allow for quality time spent together.

Exercise is an activity that the entire family can enjoy. Workouts do not need to be intense to reap the benefits. Here are some ideas for activities that could be enjoyable for everyone:

Hiking
Riding bicycles
Playing a game of tag
Gardening
Walking
Dancing
Playing volleyball
Skating/Rollerblading
Swimming
Building a snow fort or snowman

One of the ways you can keep your family motivated to participate in these activities is by creating challenges during which you can track progress and offer incentives. You may also participate in activities that support causes, such as charity walks; exercising for a good cause can be very rewarding.

Making fitness a part of your family’s routine is very important. Experts recommend setting aside at least 30 minutes, three times a week for physical activities. Don’t forget to keep it simple. The goal is to have fun and stay healthy together.

National Minority Health Month

Posted on April 18, 2023 by Xavia Malcolm

The U.S. Department of Health and Human Services Office of Minority Health celebrates National Minority Health Month every year, in April.

The observation was established to highlight the importance of improving health outcomes for racial and ethnic minorities by reducing health disparities.

Health disparities are preventable differences in the quality of healthcare and health outcomes experienced by groups of people due to social inequities.

Communities of color or those of lower socioeconomic status are often disproportionately exposed to factors that lead to health disparities. Common disparities that occur among these groups are:

A lack of access to healthcare
Being uninsured or underinsured
Higher rates of premature death, infant mortality, cancer, and chronic diseases such as diabetes
Lower rates of life expectancy

Disparities in underserved populations develop as a result of the unequal distribution of resources needed to achieve optimal health or live a healthy life. However, they can be reduced by addressing social determinants of health such as food insecurity, access to health services, the conditions in which people live, and language and literacy skills.

Many of these challenges exist in urban areas such as Queens, New York – the most ethnically and racially diverse county in the United States. The richness in diversity of the borough gives much to celebrate such as the most languages spoken in one region; however, health disparities continue to prevail in some neighborhoods due to social inequities. Some of the health disparities that persist include:

Higher rates of tobacco addiction
Higher rates of breast, colorectal, cervical, and prostate cancers
Higher infant mortality rates
Prevalence in chronic diseases such as diabetes
Prevalence in mental health disorders
Prevalence in unintentional injuries, such as those incurred by falling

Jamaica Hospital aims to reduce or eliminate health disparities that affect its community by increasing access to high-quality, patient-centered healthcare. The hospital has launched several initiatives and offers various programs and services to meet the unique needs of its patient population. This includes:

Food assistance programs such as WIC
A smoking cessation program
A diabetes prevention program
A care management program
A CenteringPregnancy program
Inpatient and outpatient mental health services
The promotion of culturally and linguistically competent care, supported by a diverse group of bilingual patient navigators and language assistance
The promotion of health literacy through social media campaigns
The provision of world-class cancer care and services
The provision of integrated healthcare
Community outreach and education provided by the Trauma Department

To learn more about Jamaica Hospital’s initiatives to increase access to quality healthcare and the wide range of services provided by the hospital, please visit www.JamaicaHospital.org

Coping With Mental Health Challenges After A Heart Attack

Posted on April 11, 2023 by Xavia Malcolm

Having a heart attack can be frightening; therefore, it is common for people to experience anxiety, post-traumatic stress disorder (PTSD), or depression after surviving this life-changing event. In fact, the risk of depression is three times higher in heart attack survivors when compared to the general population; more than 25% of survivors experience anxiety after a heart attack, and 1 in 8 heart attack survivors experience symptoms of PTSD.

Mental health challenges often develop after a cardiac event because there is an uncertainty of things to come or a fear that it can happen again.

Feeling afraid, sad, confused, worried, stressed, or angry is expected in the days or weeks of having survived a heart attack. However, it is important that these emotions are addressed with urgency and managed because they can affect recovery. Untreated stress, anxiety, or depression can lead to physical symptoms such as increased heart rate or blood pressure that put a strain on the heart.

Being aware of these negative emotions and learning how to cope can improve mental health. This can be achieved by identifying triggers and practicing stress or anxiety-reducing exercises such as:

Speaking to someone about how you feel
Socializing
Practicing mindfulness
Challenging negative thoughts and thinking positively
Practicing deep breathing
Practicing gratitude
Spending time in nature
Exercising
Eating well
Getting enough sleep

In addition to practicing stress management exercises or other coping techniques, it is important to seek the assistance of a mental health provider to create a treatment plan to manage the symptoms of PTSD, anxiety, or depression.

To schedule an appointment with a mental health professional at Jamaica Hospital Medical Center, please call 718-206-5575.

Low FODMAP Diet

Posted on March 7, 2023 by Xavia Malcolm

The low FODMAP diet is a short-term, elimination diet designed to help people living with irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO).

Research shows that following a low FODMAP diet as recommended by a doctor or nutritionist can reduce symptoms in up to 86% of people diagnosed with IBS or SIBO.

The acronym FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are carbohydrates that are difficult to digest. They can trigger symptoms such as bloating, gas, constipation, or diarrhea in some people.

High FODMAP foods that are notorious for causing digestive symptoms include:

Onions
Garlic
Products containing lactose such as milk, cheese, or ice cream
Dairy alternatives such as coconut milk (in the carton) or soy milk
Foods containing fructose such as apples, pears, watermelon, agave nectar, or honey
Cauliflower
Mushrooms
Snow peas
Ingredients found in calorie sweeteners such as isomalt and xylitol

Excluding these foods temporarily from a diet for about two to six weeks, or as recommended by a physician; then slowly reintroducing them, can help identify which foods are causing symptoms to occur. Once it is determined which foods are causing symptoms, they will be limited or avoided.

The FODMAP diet is very restrictive; therefore, it is beneficial to plan your meals. Your nutritionist or physician may recommend that you base your meals around low FODMAP foods such as:

Almond milk
Vegetables such as eggplant, spinach tomatoes, zucchini, and potatoes
Fruits such as grapes, pineapples, or strawberries
Proteins such as chicken, lamb, or fish

A low FODMAP diet is not for everyone. It can do more harm than good to those who have not been diagnosed with IBS or SIBO. Low FODMAP diets can also be challenging; however, working with a physician or dietitian can help you to stick to the guidelines and maintain proper nutrition.

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

How Does Blue Light Affect Sleep?

Posted on February 14, 2023 by Xavia Malcolm

Devices such as smartphones, laptops, and smart televisions emit blue light, which is a color on the light spectrum that’s visible to the human eye. Blue light also contains the highest level of energy on the light spectrum.

While blue light may offer benefits when utilized during the day, such as helping to boost attention and mood, it can cause several problems when used at night. The most common is interfering with our sleep cycles.

According to the Centers for Disease Control and Prevention (CDC), exposure to blue light emitted from devices used at night can make it difficult for us to fall asleep or can wake us up too early.

Blue light has this effect because light plays an essential role in aligning circadian rhythms, which is the body’s internal clock that helps to regulate sleep and wake cycles. The CDC explains that the “body’s circadian clock responds to light, as a signal to be awake, and dark, as a signal to fall asleep.”

Blue light stimulates the part of our brain that makes us alert and it suppresses the body’s secretion of melatonin; the hormone that makes us feel sleepy. Exposure can trick our brains into thinking it’s daytime even when using devices such as smartphones, tablets, or laptops at night.

To prevent this problem, and reduce the risk of blue light exposure, the Sleep Foundation recommends:
• Turning off electronics two to three hours before bedtime
• Dimming the lights on electronics or using night mode
• Using smartphone or computer applications designed to reduce the emission of blue light
• Using an eye mask to sleep if you are unable to turn off or dim certain light sources

Creating a healthy sleep environment can help us to achieve the rest our bodies need to reenergize and heal. This involves making sure that lights do not interfere with our sleep.

To learn more about creating a healthy sleep environment, or to speak with a specialist about sleep-related health problems you may be experiencing, please schedule an appointment with Jamaica Hospital’s Sleep Center by calling 718-206-7001.

The Risk of Using Tap Water In Home Medical Devices

Posted on February 8, 2023 by Xavia Malcolm

According to a report published by the Centers for Disease Control and Prevention (CDC), the use of tap water to fill home medical devices such as humidifiers, neti pots, and CPAP machines can pose a potential threat to our health.

Although tap water is treated to meet safe drinking standards, it is not sterile and is unsafe for inhalation. Therefore, using tap water to fill certain home medical devices is not recommended.

Unsterilized water contains microorganisms such as Legionella spp. and Pseudomonas spp. Inhaling these pathogens can lead to infection. Both pathogens are responsible for a large portion of hospitalizations and deaths related to waterborne diseases.

Some individuals are more at risk for acquiring infections than others, they include:

The elderly
Infants and young children
People with weakened immune systems

To avoid the risk of developing an infection or waterborne illnesses caused by the inhalation of pathogens, the CDC recommends using clean, sterile water ( Tap water can be sterilized by boiling it for a minimum of one minute and allowing it to cool), or using distilled water. It is important to note that bottled drinking water is not considered sterile.

The CDC also recommends regularly cleaning and disinfecting home medical devices to help reduce exposure to waterborne pathogens.

To learn more about waterborne illnesses and ways to use water safely, please visit https://www.cdc.gov/healthywater/index.html

The Difference Between A Heart Attack and Cardiac Arrest

Posted on January 10, 2023 by Xavia Malcolm

Heart attack and cardiac arrest are terms that are often used interchangeably; however, the two are very different life-threatening emergencies. A heart attack is best described as a circulation problem, while a cardiac arrest is described as an electrical problem.

A heart attack or myocardial infarction occurs when blood flow that brings oxygen to the heart is severely reduced or blocked. This blockage can be caused by the buildup of cholesterol, fat deposits, or other substances in the coronary arteries. The decreased flow of blood and oxygen to the heart muscle can lead to severe damage or death. The most common symptoms of a heart attack are:

Chest pain
Shortness of breath
Pain or discomfort in the jaw, neck, back, arm, shoulder, or stomach
Nausea
Lightheadedness

Time is of the essence when treating a heart attack. Each minute that goes by can result in more damage to the heart. Emergency treatment, which includes medications, surgery, or a combination of both, is needed to restore the flow of blood and oxygen to the heart.

Cardiac arrest occurs when there is an electrical malfunction of the heart that causes it to stop pumping blood to other parts of the body. This can result in the loss of consciousness or death if not treated quickly. The signs of a cardiac arrest are immediate and can include:

Heart palpitations
Shortness of breath
Unusual fatigue
Collapsing suddenly
Not breathing or gasping for air

Treatment for cardiac arrest should be immediate. Cardiac arrest may be reversed if CPR is performed, and a defibrillator shocks the heart to restore a normal rhythm within a few minutes. Emergency treatment is needed to treat complications that may have resulted from cardiac arrest.

Jamaica Hospital Medical Center is recognized as a Primary Heart Attack Center by The Joint Commission and the American Heart Association. This certification reflects the hospital’s commitment to providing a high standard of cardiac care to heart attack patients.

Jamaica Hospital’s Cardiology Department cardiology takes pride in providing patients with the very best in heart health care. Our experts provide a wide range of inpatient and outpatient cardiovascular services for those with known or suspected diseases of the heart and blood vessels. To schedule an appointment with our cardiologists, please call 718-206-7100.

Signs of Poor-Quality Sleep

Posted on December 22, 2022 by Xavia Malcolm

Sleep quality is defined by the National Sleep Foundation as, “the measurement of how well you’re sleeping—in other words, whether your sleep is restful and restorative.”

Getting adequate amounts of quality sleep is essential for our health. It allows our bodies to recharge and provides additional benefits including:

Improving memory and concentration
Strengthening the immune system
Reducing stress
Lowering the risk of chronic health conditions such as heart disease and diabetes

Consequently, not getting enough quality sleep can have a negative effect on our health. A lack of quality sleep can result in:

Difficulty concentrating
Insomnia and other sleep disorders
Increased stress
An increased risk of developing health conditions such as diabetes
An increased risk of developing mental health issues such as anxiety and depression

Thankfully, our body tells us when we are depriving ourselves of quality sleep so that we can make improvements. Signs of poor-quality sleep include:

Taking 30 minutes or more to fall asleep
Feeling sleepy or tired, even after getting enough sleep
Waking up often throughout the night and lying awake for several minutes
Having trouble concentrating during the day
Experiencing hunger more often
Experiencing symptoms of a sleep disorder such as snoring or gasping for air
Having dark circles or bags under the eyes

Improving sleep quality can be achieved by making simple changes to our lifestyles. Here are a few recommendations from the Centers for Disease Control and Prevention (CDC):

Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
Remove electronic devices such as TVs, computers, and phones from the bedroom.
Avoid large meals, caffeine, and alcohol before bedtime.
Don’t use tobacco.
Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

If you are having difficulty falling and staying asleep for an extended period, speak with your doctor to explore possible causes. Your physician may recommend that you see a sleep specialist who can diagnose and treat a variety of sleep disorders.

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

Toxic Shock Syndrome

Posted on December 20, 2022 by Xavia Malcolm

Toxic shock syndrome (TSS) is a rare but potentially life-threatening condition caused by harmful toxins produced by staphylococcus or streptococcus bacteria. The bacteria Clostridium sordellii may also cause TSS; however, occurrences are less common.

Staphylococcus, streptococcus, and Clostridium sordellii bacteria typically live in our nose and mouth, and on our skin without causing harm. However, when they enter the body through cuts in the skin or small tears in the vagina, they can get into the bloodstream and spread to vital organs, causing severe damage and illness.

Although toxic shock syndrome is commonly associated with women who use tampons, especially the super-absorbent types, it can affect anyone including men and children. The risk factors for developing TSS include:

Using super-absorbent tampons for longer than the recommended use
Using menstrual cups, diaphragms, or contraceptive sponges
Recent childbirth, miscarriage, or abortion
Having had recent surgery
Having any type of staph infection
Having cuts or burns on the skin

The signs and symptoms of toxic shock syndrome vary and may include:

Fever
Rash
Bright red eyes, lips, and tongue
Low blood pressure
Headaches
Confusion
Muscle aches
Vomiting or diarrhea
Dizziness
Difficulty breathing
Seizures

If you are at risk of developing TSS and are experiencing any of these symptoms, please see a doctor or go to your nearest emergency department right away. If left untreated, toxic shock syndrome can result in amputations or even death.

Treatment for TSS is dependent on severity and other factors such as your age and medical history. Treatment may include wound cleaning, antibiotics, intravenous (IV) medications to treat shock or prevent organ damage, heart medications, supplemental oxygen, or dialysis.