How to Increase Your Stamina

Posted on August 7, 2024 by Patrick Hercules

Stamina is the ability to sustain prolonged physical or mental effort.

Physical stamina is the ability to put in the maximum amount of effort during a physical activity, over some time while maintaining optimal performance.

Low stamina can negatively impact a person’s overall quality of life. Low physical stamina is associated with:

Poor athletic performance
Fatigue
Weight gain
Decreased sex drive
Erectile dysfunction
Difficulty sleeping

High physical stamina can lead to:

Increased energy levels
Improved cardiovascular health
Better sleep
Higher sex drive
Improved athletic performance

An effective way to build up physical stamina is by doing aerobic exercises and high-intensity interval training (HIIT).

Mental stamina, sometimes called mental toughness, is the ability to handle life’s stresses, perform well under pressure, and maintain focus despite distractions.

Mental stamina has multiple components that can be referred to as the four C’s of mental toughness including:

Control: feeling like you are in control of your life, circumstances, and emotions.
Commitment: sticking with your goals even when it gets difficult.
Challenge: viewing potential threats to your success as opportunities instead.
Confidence: believing in yourself and your ability to succeed.

Low mental stamina is associated with:

Difficulty with daily tasks
Depression
Increased stress levels
Decreased attention span
Irritability

High mental stamina can lead to:

Increased attention span
Improved ability to focus on a task
Decreased stress levels
Increase in productivity

There are several ways to build mental stamina, including:

Setting “S.M.A.R.T.” goals- increase mental stamina by setting specific, measurable, action-oriented, realistic, and time-efficient goals.
Find your motivation- focus on “why” you are working on a particular task to help motivate you to keep going.
Seek outside support- find people who will support you as you pursue your goals, such as a coach or other people who are pursuing similar goals.
Be positive- maintain a positive attitude about your progress and visualize yourself achieving your goal.
Stay focused- mental stamina depends on your ability to pay attention to a task for an extended amount of time.
Be aware of your environment- remove potential distractions from your environment when working on tasks to help build mental stamina.
Practice stress management techniques- reducing stress can improve mental stamina. Techniques such as mindfulness, stress therapy, and diaphragmatic breathing can be helpful.

Remember stamina can be built up, whether it’s physical or mental.

If you are experiencing any medical problems while exercising, you can schedule an appointment with a neurologist at Jamaica Hospital Medical Center’s Ambulatory Care Center, please call (718) 206-7001.

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.

Summer Allergies

Posted on July 19, 2024 by Patrick Hercules

The summer months come with beautiful flowers, warm weather, and longer days. They also bring the onset of summer allergies.

There are many causes of summer allergies. Some of which include:

Ragweed (the most common allergy trigger)
Grasses
Trees
Smog
Air pollution
Insect bites
Mold
Dust mites

Summer allergy symptoms can include:

Runny nose
Watery eyes
Sneezing
Itchy eyes and nose
Dark circles under your eyes.

Some ways you can reduce your exposure to allergy triggers include:

Staying indoors on dry, windy days. The best time to go outside is after a good rain, which helps clear pollen from the air.
Avoiding garden chores like mowing the lawn and pulling weeds that stir up allergens.
Removing clothes worn outside and showering to rinse pollen from your skin and hair.
Avoid hanging laundry outside because pollen can stick to sheets and towels.
Wearing a face mask when doing chores outside.
Checking your local TV news station or the internet for pollen forecasts and the current pollen levels.
Taking allergy medication before symptoms start or if high pollen counts are forecasted.
Closing doors and windows at night when there are high pollen counts.
Avoiding outdoor activity when pollen counts are highest.

There isn’t a miracle product that can get rid of all allergens from the air in your home, but ways to keep indoor air clean include:

Using air conditioning in your house.
Using high-efficiency filters if you have a forced air conditioning or heating system, and following regular maintenance schedules.
Keeping indoor air dry with a dehumidifier.
Using a portable HEPA filter in your bedroom.
Cleaning floors with a vacuum cleaner that has a HEPA filter regularly.

Here are some over-the-counter medications that can help ease allergy symptoms:

Oral antihistamines
Corticosteroid nasal sprays
Cromolyn sodium nasal spray
Oral decongestants

You can receive an accurate diagnosis and effective treatment for seasonal allergies at Jamaica Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 206-7001.

Essential Tremors

Posted on July 18, 2024 by Patrick Hercules

Essential tremors are a neurological condition that causes involuntary and rhythmic shaking. It affects any part of the body but mostly occurs in the hands.

Essential tremors are normally not dangerous but can worsen and become severe in some people. It is sometimes confused with Parkinson’s disease.

The symptoms of essential tremors include:

They start gradually and are more noticeable on one side of the body.
They worsen with movement.
They occur in the hands first, affecting one or both hands.
They cause a “yes-yes” or “no-no” motion of the head.
They may be aggravated by emotional stress, fatigue, caffeine, or extreme temperature changes.

About half the people with essential tremors appear to have an altered gene that causes them. This is called familial tremor. It is unclear what causes essential tremors in people without familial tremors.

There are a couple of known risk factors for essential tremors including:

Altered gene
Age- Essential tremors, which are more common in people 40 and older.

Complications caused by essential tremors include difficulty:

Holding a cup or glass without spilling.
Eating without shaking.
Putting on makeup or shaving.
Talking, if the voice box or tongue is affected.
Writing clearly.

There are no medical tests to diagnose essential tremors. It is often a matter of ruling out other conditions that could be causing symptoms. A healthcare provider may do this by reviewing your medical history, family history, and symptoms, and completing a physical examination. Some tests used to do this include:

Neurological examination that tests the functionality of your nervous system
- Tendon reflexes.
- Muscle strength and tone.
- Ability to feel certain sensations.
- Posture and coordination.
- Way of walking.
Laboratory tests- blood and urine may be tested for several factors including:
- Thyroid disease.
- Metabolic problems.
- Medicine side effects.
- Levels of chemicals that may cause tremors.
Performance tests- a healthcare provider may ask you to:
- Drink from a glass.
- Hold your arms outstretched.
- Write words or a sentence.
- Draw a spiral.

People with mild symptoms of essential tremors don’t require treatment. But if it is causing difficulty in performing daily activities treatment options may include:

Medicines
- Beta-blockers
- Anti-seizure medications
- Tranquilizers
- Botox injections
Physical or occupational therapy
Nerve stimulation devices
Surgery
- Deep brain stimulation
- Focused ultrasound thalamotomy

You can receive pain management treatments such as nerve blocks at Jamaica Hospital Medical Center. To schedule an appointment with a pain specialist, please call (718) 206-7246.

Group B Strep Awareness Month

Posted on July 5, 2024 by Patrick Hercules

Group B Strep (GBS), or Strep B, is a bacteria that lives naturally in our bodies and comes and goes without showing symptoms or causing harm unless it enters a part of the body free from bacteria. If the bacteria infects the lining around the brain it causes it to swell resulting in meningitis.

GBS bacteria live in the gastrointestinal and genital tracts. It can cause many types of infection which can be life-threatening. These infections and their symptoms include:

Bacteremia (bloodstream infection)

Fever
Chills
Low alertness.

Sepsis (the body’s extreme response to an infection)

Fever
Chills
Low alertness.

Bone and joint infections

Fever
Chills
Swelling
Stiffness or inability to use the affected limb or joint.

Urinary tract infections

Pain or burning while urinating.
Frequent urination.
Feeling the need to urinate despite having an empty bladder.
Bloody urine.
Pressure or cramping in the groin or lower abdomen.

Meningitis

Fever
Headache
Stiff neck.
Nausea and vomiting.
Sensitivity to light.
Confusion

Pneumonia

Chest pain when breathing or coughing.
Confusion
Cough
Fatigue
Fever or chills.
Nausea, vomiting, or diarrhea.
Shortness of breath.

Skin and soft tissue infections

Fever
Red skin.
Swollen skin or infected area.
Skin or infected area is warm to the touch.
Skin or infected area is full of pus or other drainage.

GBS bacteria most commonly causes bacteremia, sepsis, pneumonia, and meningitis in newborns. This occurs when bacteria is passed on to the newborn as it goes through the birth canal during vaginal delivery.

GBS disease symptoms in newborns and babies include:

Fever
Difficulty when feeding.
Irritability or lethargy in the infant.
Difficulty breathing.
A blueish color to their skin.

Doctors diagnose GBS disease by taking samples of a patient’s blood, urine, or spinal fluid depending on the type of infection.

Treatment for GBS depends on the type of infection. Doctors usually treat GBS disease with antibiotics. People with soft tissue and bone infections may need surgery.

It is important to start treatment as soon as possible.

If you would like to get screened for GBS bacteria, you can schedule an appointment with an OB/GYN at Jamaica Hospital Medical Center’s Women’s Health Center. To learn more, please call (718) 291-3276.

Fireworks Safety Tips

Posted on July 3, 2024 by Patrick Hercules

July Fourth is a fun time to spend with friends and family. We have barbecues, cookouts, and watch fireworks to celebrate Independence Day.

You may want to set off fireworks as part of your Fourth of July celebration, however, it is important to know that all fireworks including Roman candles, bottle rockets, bombs, skyrockets, and other aerial devices are illegal in New York City.

New York State law allows the sale and use of sparklers but limits the types and sizes. They must be handheld or mounted on a base or spike, and be no more than 500 grams of pyrotechnic composition.

However, if you live on Long Island, New York City, or in parts of the Hudson Valley sparklers are banned.

If you do use fireworks in a state, city, or county where they are legal, follow these tips for the safety of yourself and your loved ones:

Read and follow all safety information and instructions for proper use.
Keep small children away from fireworks.
Have a bucket of water or hose ready to extinguish accidental fires.
Never allow anyone under the influence of alcohol or drugs to use fireworks.
Light one device at a time.
Never try to relight a device that didn’t light the first time.
Only use fireworks away from people, pets, buildings, and flammable materials.
Soak all used and unused fireworks in water for a few hours before throwing them away.

Fireworks are best left to professionals. If you choose to use fireworks to celebrate Independence Day or other occasions or milestones, confirm the type of fireworks your state and local ordinances allow.

If you or someone you are with are experiencing an emergency, call 911 immediately.

Extreme Heat Safety Tips

Posted on June 18, 2024 by Patrick Hercules

This week, we are expected to experience a highly dangerous heatwave across New York City and the rest of the Northeast and Midwest due to the presence of a heat dome. Starting Wednesday and into the weekend, temperatures are expected to be in the low 90s and could get as high as the mid to high-90s.

A heatwave is when temperatures rise above 90 degrees for at least three days. A heat dome is when a ridge of high pressure builds over an area and doesn’t move for up to a week or more.

Extreme heat causes two heat-related illnesses in that your body can’t control its temperature: heat exhaustion and heatstroke.

Heat exhaustion symptoms include:

Heavy sweating
Nausea or vomiting
Muscle cramps
Fatigue
Dizziness and fainting

Here are some ways to prevent symptoms of heat exhaustion: Move to a cool place, loosen clothing, use cold compresses, and sip cool (not cold) water.

Heatstroke or Sunstroke symptoms can include:

A fever of 104 degrees or more
Severe headache
Behavioral changes
Confusion
Hot, red skin
No sweating
Rapid heartbeat and loss of consciousness

Here are some ways to prevent heatstroke: Quickly move yourself or the individual to a cooler place, use cold compresses, and do not give them anything to drink.

Some overall tips for staying safe in extreme heat include:

Stay hydrated- Drink extra fluids and don’t wait until you’re thirsty.
Wear sunscreen- Apply properly and as recommended to prevent sunburn which can make you dehydrated and affect your ability to cool down.
Limit your time outside- Shorten your exercise time and rest often in shady areas. Try to exercise in the early morning or evening when it is cooler.
Monitor high-risk loved ones- Pay attention to the warning signs of certain illnesses or medical conditions. Extreme heat can be dangerous for everyone, especially for those with a history of:

Heart disease
Asthma
High blood pressure
Stroke
Obesity
Diabetes

Others at risk due to extreme heat include the elderly, young children, those who work outdoors, people with disabilities, those who live alone, those without access to air conditioning, people who take certain medications, and pets.

Check the car- Never leave children or pets in a parked car, even if the windows are cracked open.

Usually, we would look to a cool summer night for relief from a hot summer day. Unfortunately, night temperatures aren’t dropping as they should.

Here are some things you can do before going to bed during the heatwave:

Stay hydrated
Eat light
Dress lightly
Look for chances to cool the bedroom
Avoid alcohol
Set time aside to relax
Shower in lukewarm or cool water
Find the coolest place to sleep
Keep a regular sleep schedule

Extreme heat is the deadliest weather-related hazard in the United States, so it is important to understand the risks of extreme heat and to make a heat emergency plan that works for you and your family.

If you are experiencing any heat-related symptoms, you can schedule an appointment at Jamaica Hospital Medical Center’s Cardiology Department by calling (718) 206-7100. If you are experiencing an emergency, please dial 911 right away.

How Does Being in Love Affect Your Body?

Posted on February 13, 2024 by Jacob Lobosco

Love is no simple feeling; in fact, being in love with someone can cause a complex swirl of different emotions, like happiness, desire, and excitement, as well as some potentially negative feelings, such as anxiety and over-attachment. These emotions are linked to several chemicals and hormones produced by the body, which can result in a variety of mental and physical effects.

Many of the physical effects of love can be positive in the long term, including everything from a healthy sex drive to a decreased risk for several chronic diseases, reduced pain, and even an increased likelihood of a longer life span. However, there are some potentially negative effects, too, such as poorer judgement (making risky choices to satisfy or impress the person you love) and anxious over-attachment (agonizing over things such as what the other person is doing or how long it’s taking them to respond to you).

When you’re in love, it can make you feel euphoric, particularly when you receive affection from the person you’re in love with. This happens because of an increase in dopamine levels. Dopamine controls the brain’s pleasure and reward centers and is part of many of our body’s functions, such as learning, awareness, mood changes, sleep, arousal, and even movement. However, dopamine levels can also contribute to the development of an addiction to feelings of love, particularly in the “infatuation” stage when those feelings are strongest; this can potentially make it difficult to form a lasting relationship.

Aside from dopamine, hormones such as adrenaline and norepinephrine, which can make your palms sweat and cause your heart to race, are also shown to increase when you’re in love with someone. Additionally, when people develop a feeling of attachment to the person they’re in love with, it can trigger the development of hormones such as vasopressin and oxytocin, which create feelings of security and comfort.

A healthy, committed, long-lasting relationship will produce more good effects than bad ones over the long term, but an important part of maintaining such a relationship is noticing and taking proactive steps to manage negative thoughts or behaviors as they occur. One of the best ways to do this is with the help of a licensed psychiatrist. To schedule an appointment at Jamaica Hospital Medical Center’s Mental Health Clinic, please call (718) 206-5575.

Wellness Wednesday: Tips for Supporting Your Physical Well-Being

Posted on January 31, 2024 by Jacob Lobosco

With the first month of 2024 coming to an end, it’s a great time to check in on the progress you’ve made toward the goals you’ve set for the year. Whether you’re looking to get into better physical shape, reach a career milestone, or gain better control over any medical conditions you experience on a regular basis, wellness is an important part of moving toward your goals in a steady, efficient way. Make sure that you are:

Staying physically active (about 150 minutes of moderate exercise, including 2 days of strength training, each week)
Getting enough sleep (at least 7 hours per night)
Making some time each week for social connections with friends and loved ones
Eating enough food for your size
Avoiding smoking and limiting consumption of harmful substances such as alcohol
Making some time each week for leisurely activities that you enjoy
Practicing mindfulness and staying focused on the present moment
Keeping up with preventative medical screenings and addressing medical problems as they appear by visiting a doctor

For preventative visits and specialized treatment for medical problems, you can schedule an appointment at Jamaica Hospital Medical Center’s Ambulatory Care Center by calling (718) 206-7001.

How a Plant-Based Diet Can Help Your Heart Health

Posted on June 15, 2023 by Jacob Lobosco

Plant-based diets, which prioritize foods such as fruits, vegetables, beans, nuts, and whole grains with only small, occasional servings of animal protein, are associated with a lower risk of heart disease at any age. However, not everyone may fully understand what a healthy, nutritious plant-based diet looks like.

A wide variety of foods can fall under the “plant-based” umbrella, with many options not necessarily providing significant benefits to your heart health. Some foods, such as white rice and white bread, are highly processed, meaning that you will not receive many of the necessary nutrients to promote better heart health from them. Other foods that are best avoided include those that are high in sugar, sodium, and extra additives.

A plant-based diet does not have to involve cutting out all meat. You can make beneficial changes for your heart health by keeping your overall meat consumption at a moderate level and by eating healthier types of meat. It is recommended that you stick to unprocessed red meat and poultry, as well as limit your meat portions to approximately three 3.5-ounce servings each week.

Fish can also be a healthy, beneficial element of a plant-based diet. Similarly, however, you should keep your intake at a moderate level, meaning that you should limit your fish consumption to two servings of approximately 3 ounces of fish per week. Fatty fish such as salmon, herring, and mackerel can be a particularly beneficial addition to your diet.

Remember that what you eat is not the only thing that matters when it comes to your heart health; you also need to monitor how much you eat and how physically active you are. Make sure to stay within the recommended number of calories for you to consume each day and to follow an exercise routine that incorporates strength and aerobic activities three days per week.

If you experience heart problems or may be at risk of heart disease, you can schedule an appointment with a cardiologist at Jamaica Hospital Medical Center’s Cardiology Department by calling (718) 206-7100.

What is an Elimination Diet?

Posted on March 1, 2023 by Jacob Lobosco

Foods that you’re allergic to can cause you to experience a variety of symptoms, including gas, bloating, nausea, or diarrhea. While these types of problems are rarely life-threatening allergic reactions, they can cause significant discomfort and disruption in your daily life. However, you may not know for certain which exact foods are causing these reactions. An elimination diet can help you identify them.

Elimination diets involve removing, then later re-adding, certain foods from your diet which are suspected to be the cause of allergic reactions. This diet is typically only maintained for a brief period of up to six weeks.

An elimination diet is typically divided into an “elimination” phase and a “reintroduction” phase. During the elimination phase, potential allergens are removed from your diet. These typically include foods such as:

Nuts
Seeds
Legumes
Dairy products
Starchy foods
Caffeinated drinks
Spices
Meat
Fish
Sugary products
Certain fruits and vegetables

During the reintroduction phase, you once again start to eat each food group you’ve cut out of your diet. Each of these groups is individually re-introduced over the course of up to three days, providing adequate time to watch for potential symptoms.

Different versions of the elimination diet, such as the low-FODMAPs diet (which targets short-chain carbohydrates), only remove specific food groups. Alternatively, varieties such as the fasting elimination diet, which involves only drinking water for up to five days, may be more extreme than the standard version.

No matter which version of the elimination diet you plan to try, you should only do so under the supervision of a medical professional. The re-introduction of food allergens can potentially cause anaphylaxis, a severe reaction that causes airways to swell and restricts your breathing. Extreme varieties such as the fasting elimination diet can be especially dangerous to your health without the guidance of a doctor.

If you suspect you have a food allergy and plan to follow an elimination diet, schedule an appointment with a registered dietician at Jamaica Hospital Medical Center’s Outpatient Nutritional Services Department by calling (718) 206-7056.