Wellness Wednesday Tip: Healthy Eating

Posted on August 12, 2026 by Patrick Hercules

Eating healthy can be difficult, especially when you don’t have the time, and there is the convenience of fast-food restaurants and processed foods.

Most people in the United States need to eat more nutrient-dense foods and limit highly processed foods, added sugars, added sodium, and refined carbohydrates.

Healthy eating emphasizes protein, dairy, vegetables, fruits, healthy fats, whole grains, and limiting added sugars.

The best way to practice healthy eating is to aim for having a variety of colors on your plate. Fruits and vegetables such as oranges, tomatoes, dark leafy greens, and fresh herbs are full of vitamins, fiber, and minerals.

Too much added sugars in your diet, such as cane sugar, corn syrup, dextrose, fructose, maple syrup, and honey, can contribute to weight gain, obesity, type 2 diabetes, and heart disease. Sugary beverages are common sources of added sugar.

To limit added sugars, you can:

Drink water with berries or slices of lemon, lime, or cucumber instead

Read nutrition labels and choose foods with no or lower amounts of added sugars

Limit sugary snacks and snack on fruit or vegetable slices instead

Add fruit to your whole grain cereal or yogurt for sweetness

Avoid adding flavored syrups to your coffee

Eating too much sodium can raise your risk of high blood pressure, heart attack, and stroke. More than 70% of the sodium Americans consume comes from packaged or prepared foods. While sodium has several forms, 90% of the sodium we consume is from salt.

To cut back on sodium, you can:

Read the nutrition facts label to find foods that are low in sodium or lower-sodium options

Buy unprocessed foods, such as fresh or frozen vegetables, to prepare at home

Avoid highly processed foods, such as breads, pizza, and deli meats that are high in sodium

Fiber helps maintain our digestive health and helps us feel fuller longer. Fiber also helps control our blood sugar and lowers our cholesterol levels. Fruits and vegetables, whole grains, legumes, nuts, and seeds are good sources of fiber.

To increase your fiber intake, you can:

Start your day with a whole-grain cereal, such as oatmeal

Add fresh fruit with a meal or as a dessert

Slice raw vegetables for quick snacks

Top your whole-grain cereal with berries, pumpkin seeds, or almonds

Add a half-cup of beans or lentils to a salad to add texture and flavor

Protein is also an important part of healthy eating. Including protein-rich foods in your diet is essential for maintaining overall health and well-being.

Protein options include:

Eggs

Poultry

Seafood

Red meat

Beans

Peas

Lentils

Legumes

Nuts

Seeds

Soy products such as tofu

Good nutrition is about choosing healthy foods and beverages on a consistent basis. Eating healthy, whole, nutrient-dense foods can support longevity and vitality, and lower your risk of heart disease, certain cancers, and chronic illnesses, such as diabetes and obesity.

Jamaica Hospital Medical Center’s Registered Dietitians assist patients with growing their knowledge about nutrition, wellness, and healthy eating. To make an appointment, please call 718-657-7093.

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.

Dehydration Kidney Stones

Posted on August 5, 2026 by Patrick Hercules

Drinking water is essential for our health and wellbeing. Not drinking enough water can lead to health complications such as dehydration, which contributes to the formation of kidney stones. Kidney stones are solid masses or clusters of crystals that form from substances such as minerals, acids, and salts in the kidneys. These stones can be as small as a grain of sand, or in rare cases, larger than a golf ball.

Stones occur when there is little liquid and too many of the minerals, acids, and other substances such as calcium, sodium, oxalate, and uric acid in the urine, causing them to stick together and form crystals or stones. Kidney stones can form over months or years.

According to research done by the National Institutes of Health (NIH), dehydration is an important risk factor for kidney stones because the body doesn’t have enough water to dilute minerals and salts in the urine. The research further stated that a person should drink enough water to have about two liters of urine output daily to prevent kidney stones and pay attention to the color of their urine to know if the goal is achieved or not. Dark colored urine is a sign of dehydration.

The most common symptom of kidney stones is pain in the lower back, belly, or side, which might feel like it extends from the groin to the side. This pain can be dull, or it can be sharp and severe and comes in waves. Other symptoms of kidney stones include:

Bloody urine

Pain when urinating

The inability to urinate

Feeling the urge to urinate a lot

Cloudy or foul-smelling urine

Nausea and vomiting

Fever or chills

Drinking water plays a very important role in preventing kidney stones because it helps dilute the urine and reduces the concentration of minerals and salts that can form stones. Drinking enough water throughout the day causes the kidneys to produce more urine, which helps flush out substances such as calcium, oxalate, and uric acid before they can combine and form crystals.

A healthcare provider can diagnose kidney stones by performing urine, imaging, and blood tests.

To treat a small kidney stone, a healthcare provider will have the person monitor their symptoms until it passes in their urine. They may also prescribe medications to keep them comfortable and help the stone pass on its own. Larger kidney stones need treatment depending on their size, location, whether they are causing infections or symptoms, and other factors.

Medications to treat kidney stones help relax the ureter to help pass the stone more easily, help manage any nausea and vomiting, and help manage pain.

Procedures to remove large kidney stones include:

Shockwave lithotripsy

Ureteroscopy

Percutaneous nephrolithotomy

Laparoscopic surgery

It is recommended to drink up to three liters of water daily and throughout the day to help prevent kidney stones from returning. Other ways to prevent kidney stones from returning include:

Drinking water, but drinks like tea and coffee also count

Adding fresh lemon juice to your water

Avoiding eating too much salt

Avoiding fizzy drinks

If you are experiencing symptoms of kidney stones and would like more information about receiving treatment from a urologist at Jamaica Hospital Medical Center. To make an appointment, please call 718-206-7001.

Summer Recipe: Crispy Grill Pan Chicken Thighs

Posted on July 10, 2026 by Patrick Hercules

The summer heat can make it difficult to use an oven when cooking dinner. This recipe for delicious, mouth-watering, crispy grilled chicken thighs is cooked entirely on the stovetop, so you can avoid heating your kitchen.

https://www.foodnetwork.com/recipes/food-network-kitchen/crispy-grill-pan-chicken-thighs-11585731

How to Improve Your Gut Health and Balance Your Gut Microbiome

Posted on June 19, 2026 by Patrick Hercules

There are trillions of beneficial bacteria living in your gut, or gut microbiome, that are essential to your health and well-being. The gut microbiome plays an important role in strengthening your immune system and regulating daily bodily functions, including hunger signals and mood fluctuations.

The gut contains 95 percent of the feel-good hormone, serotonin, which means what you eat can impact your ability to respond to stress, reduce anxiety, and help the body fight off germs, viruses, and bacteria that could make you sick.

When you have an unhealthy gut, it can cause several diseases and conditions, including:

Inflammatory bowel disease

Obesity

Small intestinal bacterial overgrowth

Insulin resistance and other endocrine disorders

Mental health conditions and neurological disorders

Asthma

Various cancers

There can be several signs of an unhealthy and imbalanced gut, including:

Intolerance to certain foods

A frequent upset stomach

Intense cravings

Skin irritations

Autoimmune disorders

Intense cravings

Migraines and frequent headaches

Difficulty sleeping or excessive fatigue

Irritability or other mood changes

Changes in bathroom habits

The most direct and effective way to improve your gut health is through your diet by getting enough dietary fiber. Dietary fiber is the key nutrient for maintaining the diversity of gut microbiota. Having low gut microbiota diversity is associated with many chronic inflammatory diseases, such as:

Obesity

Diabetes

Irritable bowel disease (IBD)

Several foods are high in fiber, including:

Fruits

Vegetables

Nuts

Whole grains, such as:

Barley

Bran

Quinoa

Oatmeal

Brown rice

Seeds

Legumes, including peas, beans, and lentils

Other recommendations for improved gut health include:

Increasing consumption of whole foods by adopting the Mediterranean diet

Limiting processed foods

Eating smaller meals

Eating more slowly and chewing food thoroughly

Managing stress

Exercising more

Setting a gut bedtime

Gut health can also be improved by taking probiotics and prebiotics.

Probiotics are “good” bacteria and other microorganisms that reside in the gut and are believed to support a healthy immune system and good digestion. Probiotics can be found in fermented foods, including:

Yogurt

Kefir

Sauerkraut

Kombucha

Pickles that are salt-based

Tempeh

Kimchi

Miso

Prebiotics are dietary fibers that probiotics feed on. They can be found in several high-fiber foods, including:

Leeks

Asparagus

Garlic

Onions

Bananas

Chicory root

The Academy of Nutrition and Dietetics recommends that women aim for 25 grams of fiber per day and men for 38 grams per day.

If you would like to improve your gut health and balance your gut microbiome, you can consult a physician by visiting Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

Men’s Health Month- Health Screenings for Men

Posted on June 10, 2026 by Patrick Hercules

June is Men’s Health Month. This observance aims to raise awareness about preventable health problems that affect men and boys.

Statistics show men are less likely than women to seek medical attention when something affects their health. Men are also less likely to have preventative screenings and checkups with their healthcare providers. This is a problem as early detection of a medical condition is the best way to effectively treat and manage it.

Additionally, avoiding or delaying checkups or screenings could result in a treatable condition becoming severe and/or fatal.

The U.S. Preventative Services Task Force (USPSTF) publishes a list of recommended, age-specific screening guidelines for men to help them manage their health:

Screenings guidelines recommended for men ages 18-39 include:

Physical examinations

Blood pressure screenings

Cholesterol screenings

Colon cancer screenings

Dental examinations

Prediabetes and type 2 diabetes screenings

Eye examinations

Immunizations

Skin examinations

Infectious disease screenings

Screenings guidelines recommended for men ages 40-64 include:

Physical examinations

Blood pressure screenings

Cholesterol screenings

Colorectal cancer screenings

Prostate cancer screenings

Osteoporosis screening

Lung cancer screening

Infectious disease screening

Immunizations

Eye examinations

Dental examinations

Skin examinations

It is important to visit your healthcare providers regularly, even if you are feeling healthy. These visits can help:

Screen for any medical issues

Encourage a healthy lifestyle

Assess your risk for any future medical problems

Update vaccinations and other preventative care services

Help you get to know your healthcare provider in case of an illness

If you are experiencing any medical problems or would like to receive health screenings, you can schedule an appointment at Jamaica Hospital Medical Center’s Ambulatory Care Center, by calling (718) 206-7001.

Summer Recipe: Fish Tacos

Posted on June 5, 2026 by Patrick Hercules

Summer weather has arrived, and it means we will be looking for ways to cool off. Here is a delectable recipe for fish tacos that are light and refreshing and will make you feel like you’re eating at a beachside restaurant.

Fish Tacos Recipe | Aida Mollenkamp | Food Network

Cataract Awareness Month

Posted on June 3, 2026 by Patrick Hercules

June is Cataract Awareness Month, a month that recognizes the importance of educating the public on an eye disease that is the leading cause of vision loss in the United States and the world’s leading cause of blindness.

Most cataracts occur when aging or injury changes the tissue that makes up the eyes’ lens, and proteins and fibers in the lens begin to break down, causing it to become cloudy. Most cataracts develop slowly and don’t disturb eyesight early on, but with time, they will eventually affect a person’s vision.

There are several symptoms of cataracts, including:

Clouded, blurred, or dim vision

Trouble seeing at night

Sensitivity to bright light and glare

The need for brighter light for reading and other activities

Seeing “halos” or streaks that form around lights

Frequent changes in eyeglass or contact lens prescription

Fading or yellowing of colors

Double vision in one eye

There are many types of cataracts, including:

Nuclear cataracts

Cortical cataracts

Posterior subcapsular cataracts

Congenital cataracts

Several factors can increase the risk of cataracts, including:

Increasing age

Diabetes

Getting too much sunlight

Smoking

Obesity

Family history of cataracts

Previous eye injury or inflammation

Prolonged use of corticosteroid medicines

Drinking excessive amounts of alcohol

Ophthalmologists and optometrists diagnose cataracts through a comprehensive eye exam. A healthcare provider will closely examine your eyes for signs of cataracts and assess their severity. They will also ask about your vision, medical history, and if you’re having trouble with everyday tasks because you can’t see as well as before. Tests used to diagnose cataracts include:

Slit lamp exam

Visual acuity test

Cataract surgery is the only way to remove cataracts and restore clear vision. During this surgery, an ophthalmologist removes the clouded natural lens and replaces it with an intraocular lens (IOL). An IOL is an artificial lens that permanently stays in the eye.

No studies have proven how to prevent or slow the growth of cataracts. However, healthcare professionals think several strategies may be helpful, including:

Getting regular eye exams

Quitting smoking

Managing other health problems

Choosing a healthy diet that includes plenty of fruits and vegetables

Wearing sunglasses

Reducing alcohol use

If you’re experiencing cataract symptoms, you can schedule an appointment at Jamaica Hospital Medical Center’s Ophthalmology Center by calling (718) 206-5900.

Food Allergy Awareness Week

Posted on May 15, 2026 by Patrick Hercules

Food Allergy Awareness Week takes place between May 10th and May 18th. It is a week dedicated to raising awareness about food allergies, which is a serious public health issue.

A food allergy occurs when the body’s immune system mistakenly treats proteins found in certain foods as harmful and reacts by causing allergic symptoms, which can range from mild to severe. Symptoms of an allergic reaction include:

Anaphylaxis

Hives or a skin rash

An itchy sensation in the mouth, throat, or ears

Swelling of the face, around the eyes, lips, tongue, or throat

Stomach pain, vomiting, or diarrhea

Shortness of breath, trouble breathing, or wheezing

Severe symptoms that affect multiple parts of the body are called anaphylaxis. This allergic reaction is life-threatening. Symptoms of anaphylaxis include:

Difficulty breathing

Rapid heartbeat

Swelling of the throat

Drop in blood pressure

It is imperative that anaphylaxis is recognized and treated right away with epinephrine to provide the best chance for improvement.

There are two types of food allergies, immunoglobulin E-mediated and cell-mediated.

Immunoglobulin-E-mediated food allergy is the most common type of food allergy and is triggered by the body’s immune system, which makes antibodies called immunoglobulin E (IgE). Symptoms occur within minutes of eating food. Examples of allergies that cause IgE antibodies include:

Peanut allergy

Milk allergy

Egg allergy

Shellfish allergy

Fish allergy

Tree nut allergy

Wheat allergy

Soy allergy

Sesame allergy

Cell-mediated food allergy isn’t caused by IgE antibodies but immune cells from other parts of the body. This allergic reaction is caused by delayed hypersensitivity symptoms.

Food allergies affect 20 million adults and children in the U.S. and millions more globally.

Children are commonly associated with food allergies. However, anyone can develop a food allergy at any age, as many adults can develop food allergies without ever having a prior history of having them.

Unfortunately, there is no cure for food allergies. The only way to prevent an allergic reaction is to avoid the food to which you are allergic.

Food allergies are diagnosed when your healthcare provider performs tests to determine if you have them. Tests may include:

Blood tests

A skin-prick test

A special diet that avoids eating the food you may be allergic to, to see if your symptoms get better

Treatments for food allergies include medicines to help manage your symptoms or to use in case there is an emergency. They include:

Antihistamines for mild allergic reactions

Emergency medicines for severe allergic reactions, called autoinjectors, such as an EpiPen

At Jamaica Hospital, a leading allergist can diagnose your allergy-related condition. We provide consultations to patients who experience allergic reactions to medications, foods, and other substances. If you would like to make an appointment, please call (718) 206-6742 or (718) 206-7001. Dial 911 if there is an emergency.

Body Dysmorphia

Posted on May 8, 2026 by Patrick Hercules

Body dysmorphia or body dysmorphic disorder (BDD) is a mental health condition that causes you to unfairly and negatively think about how you see and feel about your body and appearance. A person who has body dysmorphia may feel embarrassed, ashamed, or anxious. Other common symptoms of body dysmorphia include:

Constantly comparing yourself with others

Constantly asking others if you look okay

Not believing others when they say you look fine

Hiding parts of your body under a hat, scarf, or makeup

Constantly checking yourself in the mirror or avoiding them entirely

Constantly grooming or exercising

Picking at your skin with your fingers or tweezers

Seeing several healthcare providers about your appearance

Having unnecessary plastic surgeries

Suicidal ideations

Avoiding social situations

Not leaving the house, especially during the day

These symptoms can cause severe disruptions in a person’s life, affecting their thoughts, which can undermine their mental and physical well-being.

Experts estimate that body dysmorphia affects about 2.4% of adults in the U.S. overall, and between 1.7% and 2.9% of people globally.

Body dysmorphia is most likely to begin in the teen or early adult years. Two-thirds of people with body dysmorphia develop the condition before the age of 18, usually around 12 or 13 years old. However, it can also start in early adulthood.

Experts don’t fully know how or why body dysmorphia occurs, but they believe multiple factors are involved, such as:

Genetics

Brain structure, chemistry, and activity differences

Cultural influences and popular media

A history of childhood abuse, neglect, or bullying

People who suffer from body dysmorphia are more likely to have other mental conditions, including:

Anxiety disorders

Depression

Eating disorders

Obsessive-compulsive disorder (OCD)

Substance use disorders

The symptoms of body dysmorphia can take many shapes as a person who suffers from this condition can excessively focus on one or more parts of the body, such as their:

Face, such as their nose, complexion, wrinkles, acne, and other blemishes

Hair, such as its appearance or any thinning and/or baldness

Skin and appearance of their veins

Breast size

Muscle size and tone

Genitalia

There aren’t any medical tests that can diagnose dysmorphia. A healthcare provider will perform a medical evaluation to help rule out other medical conditions and may refer you to a mental health professional for further evaluation. The mental health professional will diagnose body dysmorphia based on:

A psychological evaluation, which assesses risk factors, thoughts, feelings, and behaviors related to negative self-image

Your personal, social, family, and medical history

Signs and symptoms that you have experienced

The treatment for body dysmorphia often can include a combination of:

Psychotherapies, such as cognitive behavioral therapy (CBT) and family therapy

Medications, such as antidepressants

You may find that negative thoughts about your body are hard to control, and you may even spend hours each day worrying about the way you look. Your thinking can become so negative and persistent that you may think about suicide at times. If you are having suicidal thoughts or behaviors, dial 988 on your phone to reach the Suicide and Crisis Lifeline. If there is an emergency, call 911.

If you need the assistance and support of a mental health professional at Jamaica Hospital Medical Center, please call 718-206-5575 to schedule an appointment.

Why Spring is A Good Time to Rebuild Healthy Routines

Posted on April 3, 2026 by Patrick Hercules

Spring has finally arrived, and with it comes warm weather, blooming flowers and trees, and longer days. It is a time for renewal and rejuvenation, and as we thaw out from winter, we may realize that spending most of our time indoors has caused us to fall into sedentary habits, such as binging comfort foods, not exercising, and other sluggish routines.

However, spring is the perfect time to refresh your health goals, rebuild healthy routines, and establish new habits. Here are some ways you can reset for the season:

Spring cleaning usually relates to deep cleaning our homes and decluttering our closets. However, it can also be a great way to reset your mindset. A clutter-free environment can help encourage mental clarity, productivity, and relaxation. You can start spring cleaning by organizing your workspaces, donating unused clothes and items, and deep-cleaning busy areas to create a space that feels new and cheerful. You can also declutter any digital spaces, such as emails, phone apps, and limit screen time, which can promote a more mindful relationship with technology.

Warmer temperatures and longer daylight hours make springtime the perfect time to take advantage of the sun. It allows us to enjoy its benefits, as it can boost our mood and energy. The spring sun recharges us with the vitamin D we were lacking after a cold and dreary winter. The sun also helps regulate circadian rhythms, which improves sleep and overall well-being. Even taking a short daily walk during the daytime can increase mental clarity and reduce stress. It is important to note that you should put on sunscreen, wear sunglasses, wide-brimmed hats, and garments with long sleeves and pants while outside to help prevent skin cancer.

Spring is a great time to assess your work-life balance and make the necessary adjustments that support your well-being. If you suffered from seasonal affective disorder or felt burnt out during winter, spring is an opportunity to rebalance work and life for less stress. Prioritize self-care and set boundaries. Make time for activities that bring you joy and happiness, such as engaging in your favorite hobbies, socializing with friends, or spending time with family. It is also important to schedule breaks, time outdoors, and moments of relaxation. A healthy work-life balance can increase mental clarity, motivation, and happiness, which can help you enter spring with restored energy and focus.

Warm spring weather provides the perfect temperature to move your workout outdoors. The standard minimum recommended time for moderate-intensity physical activity is 150 minutes per week. Whether it’s a morning jog, yoga in the park, evening walks, or gardening, it will do as long as your muscles are activated, and you do it consistently. Exercising in the sunshine adds a mood-enhancing benefit, as being amongst nature helps reduce cortisol levels, which improves heart health.

The longer days of spring may also benefit sleep health. The natural light of the sun during the day helps regulate the body’s melatonin production and improve your sleep quality and energy levels. Create a relaxing evening routine by winding down with calming activities such as reading, meditating, or gentle stretching. Try to avoid consuming caffeine or heavy meals late in the evening, as they can disrupt restfulness.

Spring is the time for new beginnings, which makes it an excellent time to focus on mental wellness. Mindfulness practices, such as meditation, deep breathing, or journaling, can help decrease stress and gain clarity. Take a few minutes each day to practice gratitude, as it can change your mindset and improve your emotional well-being. Think about establishing seasonal goals that fit your values, whether it is improving your fitness, learning a new skill or language, or creating more balance in your life. Connecting with nature, practicing self-reflection, and letting go of old habits can refresh your outlook, which can help you feel more grounded and at peace.

This season of renewal is a great time to make dietary changes. Trade in heavy, processed foods for seasonal fruits, vegetables, and lighter meals that support digestion and energy. Focus on eating foods that are rich in nutrients, such as berries, leafy greens, citrus fruits, and lean proteins. It is also important to hydrate. Increase your water intake and try drinking herbal teas or lemon water to support natural detoxification. Evaluate your eating habits and identify areas where there can be improvement. Decrease your consumption of excess sugar, refined carbs, and artificial additives. Replace them with foods that are rich in fiber, healthy fats, and lean proteins. Add more fermented foods such as yogurt and kimchi, as they can also promote gut health, boost digestion, and immunity.

Spring can be a seasonal reset, as it allows you to feel more energized, balanced, and refreshed. Incremental changes such as spending more time outdoors, improving your diet, prioritizing rest, and tidying up your space can make a major impact on both your physical and mental well-being. Embracing renewal and positive habits can help you enter spring rejuvenated, filled with happiness, vitality, and personal growth.