Investing in a Healthier You

Posted on May 14, 2014 by Michael Hinck

Small Steps, Big Changes
Many people feel they do not have the time or energy to live a healthy lifestyle, however, establishing a healthy diet and exercise routine can make a huge difference to your overall health.

What are you eating?
With larger portions being served, it’s no wonder America is experiencing an obesity epidemic. Many restaurants have implemented the ‘bigger is better’ idea, but portion control is a factor in maintaining your weight and creating a healthier lifestyle. When dining out, try choosing appetizers instead of a full meal. Instead of choosing a meal upgrade option, stick to a kids meal which can be more moderate in calories and fat content.

Another factor is the type of foods served in your meals. A good starting point toward healthy eating is to make sure your diet is rich in whole grains, vegetables, fruits and various lean proteins and to eliminate processed sugars. Your body breaks down food and produces the energy it needs. Having too much sugar in your diet doesn’t always provide you with more energy but can cause a list of several health issues including dental cavities, diabetes, energy slumps, hyperactive behavior in some, and weight gain.

Kelly McGuire, Registered Dietician of Jamaica Hospital’s Food and Nutrition Department states, “The occasional slice of cake offered at a party is okay but sweets should be consumed in moderation.”

She adds: “Eating healthy foods doesn’t have to be boring. Find the foods you enjoy and create recipes in advance to help with your goal of healthy living.”

Become Active, Stay Active
Even minor changes in your activity can help. Many people believe they need to have a gym membership and get at least an hour of intense exercise to be healthy, but if your body isn’t used to, an extensive workout can do more harm than good. Begin by adding a simple walk, or extend your current walking routine. A good way to do this is by parking your car a bit further away than usual from your intended destination to get an extra 10-20 minutes of exercise per day. Another way of increasing you exercise routine is to choose the stairs over an elevator. Exercising every day is not necessary. Initially aim for three times a week for at least 20-30 minutes a day and notice your stamina increasing as weeks go by.

Invest in You
Small changes make the biggest impact. Begin your healthy diet exercise routine today and begin to feel the difference in your energy, appearance and overall health with time. Your annual health check-up can be the jumpstart to a new you. Invest in you and meet with your primary care physician prior to beginning any changes in diet and exercise.

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.

Understanding Your BMI

Posted on May 13, 2014 by Natifia Mullings

When discussing weight, the term BMI is often used. Although we hear these letters quite frequently, do we really know what they mean?

BMI Defined
Body mass index (BMI) is a measure of body fat based on height and weight. It applies to both adult men and women and is broken up into the following four categories:

Underweight: < 18.5
Normal weight: 18.5 – 24.9
Overweight: 25 – 29.9
Obese: 30 or greater

Why is BMI Important?

BMI is an estimate of body fat and can be used to determine one’s risk for weight-associated diseases. Adults with a BMI of 25 or greater are typically at risk for developing conditions such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.

It is recommended that adults who are obese or overweight lose weight, especially if they have a family history of heart disease, smoke cigarettes, are sedentary, or have high blood pressure. Simply losing between five and 10 percent of your current weight can help lower your risk of developing diseases associated with obesity.

If you are concerned about your weight and would like to know your BMI click or download a BMI calculator app for your phone. If you would like to consult with a physician to discuss your BMI and other risk factors for weight-related diseases, call Jamaica Hospital’s Ambulatory Care Center at to schedule an appointment.

TRUTH OR MYTH – ARE ELECTRIC HAND DRYERS MORE SANITARY THAN PAPER TOWELS?

Posted on May 7, 2014 by Joann Ariola

MYTH!!!
After washing your hands in a public restroom, you are likely to find 2 options for drying: a paper towel dispenser or an automatic air or jet hand dryer.
Jet dryers are also advertised as a more sanitary alternative to paper towels. In truth is, jet hand dryers can spew germs 6 feet for more!! An old-fashioned paper towel (used sparingly!) may be the better health option despite environmental concerns.

INEXPENSIVE WAYS TO EXERCISE AT HOME

Posted on May 7, 2014 by Joann Ariola

When you’re starting a home workout program it can be hard to figure out what exercises you should perform, particularly if you don’t have the budget for pricey equipment or personal training.
Most experts will tell you that a home training program for fitness should target all your major muscle groups are targeted at least once each week. It is recommended that your program includes 30 to 60 minutes of moderate to vigorous aerobic exercise no more than three to five times a week.”
Most importantly, stretching should be a part of the workout regime. Stretching helps with both strength and flexibility.
Some proven home exercises that won’t break your piggy bank are:
• Squats. Standing upright, feet wider than shoulders apart. With your arms extended forward or your hands on your hips for balance, squat down. Push your knees outward as you descend until your thighs are parallel with the floor. Continue pushing your knees outward as you stand.
• Partial-body push-ups (with knees on the floor).
• Modified jumping jacks. Instead of moving your arms over your head, do these while you press the palms of your hands together at chest level, holding your elbows out to make a straight line.
• Chair crunches. Sit on a chair with your hands under your behind, arms straight, and fingers facing inward toward one another. Contract your pelvis and lower abs, and, keeping your knees bent at a 90-degree angle, lift your feet off the floor and tuck your knees in toward your chest while bending your upper body slightly toward your knees. Do as many as you can until you reach fatigue.
• Chair dips. Place your hands on the side of the chair and wrap your fingers around the edge. Scoot forward until your bottom is on the edge of the chair and your arms are fully extended. Keep your feet about 3 inches apart with your legs extended, so your knees are at approximately a 150 degree angle with your heels grounded. With your elbows pointed back and tucked in tight alongside your body, do 15 to 20 dips, 3 seconds down and 1 second up. Keep your chest up and your shoulders back.
It is important to speak with your Physician before beginning any exercise program, even if it is an at home program.

Can Prenatal Massage Help During Pregnancy?

Posted on May 1, 2014 by Michael Hinck

Having a baby is a beautiful time in a woman’s life, but the pregnancy itself isn’t always a pleasant experience. Can a prenatal massage help?

The goals of a prenatal massage are the same as a regular massage – to relax tense muscles, improve circulation, offer relaxation, and to re-energize the body and mind.

Many women experience joint pain, neck and back pain, leg cramping, and sciatica during pregnancy. Massage therapy addresses the inflamed nerves by helping release tension in nearby muscles.

A prenatal massage also improves blood circulation and reduces the risk of edema, or swelling of the joints during pregnancy by stimulating soft tissue. This reduces fluid build-up around joints. Improved blood flow also helps the body’s lymphatic system work more efficiently by aiding in the removal of toxins and tissue waste.

By ridding the body of certain stress hormones, a prenatal massage can reduce anxiety and improve an expecting mother’s overall mood. Other benefits include the alleviation of headaches, reduced instances of insomnia, decreased levels of depression, and even improved labor outcomes.

When choosing a massage therapist, be sure to pick one who is certified in prenatal massage. Certified Prenatal Massage Therapists are trained to provide relief to known sore spots and also know to avoid applying pressure to very sensitive pressure points. They know the appropriate techniques to use and positions to recommend and may even have a specially designed massage table for pregnant women.

A prenatal massage may not be for everyone. Women with certain conditions, such as preeclampsia, pregnancy induced hypertension or with a history of pre-term labor should not receive a prenatal massage. All women should consult with their prenatal care provider before scheduling a massage.

If you have questions about prenatal massage or would like to schedule an appointment with an OB/GYN at Jamaica Hospital’s Women’s Health Center, please call 718-291-3276.

For more health tips and information visit us on Facebook.com/JamaicaHospital

Asthma and Exercise

Posted on April 30, 2014 by Joann Ariola

Maintaining an active lifestyle is important for both physical and mental health. With proper diagnosis and effective treatment, you should be able to enjoy the benefits of an exercise program without experiencing asthma symptoms.
When searching for an exercise program, you should research activities that involve short, intermittent periods of exertion, such as volleyball, gymnastics, baseball, and wrestling, are generally well tolerated by people with asthma.
Swimming, which is a strong endurance sport, is also well tolerated by many people with asthma because it is usually performed while breathing warm, moist air. It is also an excellent activity for maintaining physical fitness.
Before starting an exercise program, it is important that you talk to your doctor. Your medical professional can assist you in creating an asthma action plan, which will tell you what type of exercise is best suited for you and what to do if you have symptoms during exercise.

Stress and Heart Disease

Posted on April 30, 2014 by Andrew Rubin

Everyone has some degree of stress in their lives. Health concerns, family and relationship issues, financial problems can all cause stress which can ultimately affect one’s health.

Stress has been shown to raise the levels of certain hormones such as adrenaline and cortisol. Stress can affect the way blood clots and that can increase the risk of a heart attack.

Stress can:

Cause ulcers

Exacerbate asthma

Lead to digestive problems

Cause problems sleeping

Elevate blood pressure

Lead to coronary artery disease

Stress can lead to unhealthy behaviors such as overeating, smoking and alcohol consumption. These activities are considered coping mechanisms that can lead to additional health problems. It is very important to identify the sources of stress and learn to manage them. Some tips include to manage stress include:

Learning to cope

Having a positive approach to situations

Starting an exercise regime

Eating healthy

Getting proper rest

If these don’t work, you can speak with a medical professional who can prescribe medication. The important thing to remember is that by reducing stress you will also be lowering the likelihood of developing long term health issues.

Breastfeeding and Going Back To Work

Posted on April 29, 2014 by Joann Ariola

If you’re breastfeeding your newborn and returning to work, you may be wondering how you are going to do both. With a little discipline and some planning, breastfeeding after you return to work is a challenge you can overcome.

Josie Kirton, Clinical Nurse Manager and Lactation Consultant at Jamaica Hospital Medical Center has offered some suggestions that are designed to make nursing your child and transitioning back to work easier.
1. Before going back to work, speak with your supervisor about your plans to breastfeed. Discuss different types of schedules, such as starting back part-time at first or taking split shifts.
2. Many Lactation Consultants recommend that breastfeeding moms join a breastfeeding support group to talk with other mothers about breastfeeding after your baby is born and how they transitioned back into the workplace.
3. Jamaica Hospital provides a lactation support program for employees. If your company does not, ask about private areas where you can comfortably and safely express milk. The Affordable Care Act (Health care reform) supports work-based efforts to assist nursing mothers.
4. Ask the lactation program director, your supervisor, wellness program director, employee human resources office, or other co-workers if they know of other women at your company who have breastfed after returning to work.
If you have any questions regarding breastfeeding your baby, you can call Jamaica Hospital’s Lactation Consultant at 718-670 4200 for answers to FAQ’s.

The Influenza Vaccine

Posted on April 23, 2014 by Andrew Rubin

Influenza – the unwelcome guest that comes calling on us every year – often with many very unpleasant consequences. Historically, widespread flu epidemics have had devastating effects on large portions of the earth’s population. It wasn’t until the 1930’s that two scientists, Dr. Jonas Salk and Dr. Thomas Francis developed the first vaccine to prevent the flu virus. The vaccine was given to American soldiers during World War II and was found to be useful in preventing the widespread outbreaks that had been common before the vaccines were used. In the years after the war, the vaccine was made available to the general public and has greatly reduced the widespread epidemics that were so common before.

Research has helped to develop better vaccines with fewer side effects and also better suited to combat strains of the influenza virus that keep changing every year. Over the past 60 years millions of people have been given the flu vaccine each year. Many people are hesitant about getting the vaccine at all however, there are much fewer catastrophic epidemics throughout the world, thanks in large part to the work done by Dr Salk and Dr. Francis in the early part of the last century.

Influenza is a serious disease that can lead to hospitalization and sometimes even death. Every flu season is different, and influenza infection can affect people differently. It is important that you consult with your doctor before getting the flu vaccine.

Obesity: Lifestyle or Genetics?

Posted on April 22, 2014 by Natifia Mullings

“How does she eat so much and not gain any weight?”

It’s a question that has left many puzzled and quite frustrated. The conversation about weight, however, is a longstanding one. Today, especially, weight gain and weight loss remain relevant discussions, as the United States faces an obesity epidemic.

Though several health initiatives to help fight obesity have been implemented over the past few years, it is important to first understand what factors contribute to obesity. According to a National Institutes of Health funded study conducted by UCLA, not only does behavior and environment affect obesity, but genetic factors can also play a significant role in causing obesity.

How our genes actually influence obesity varies. As explained by the Centers for Disease Control and Prevention (CDC), genes give the body instruction for responding to changes in its environment. Some research has linked genes to metabolism, pointing out that genetics affects how one’s body responds to high-fat diets. Genes can either cause an increased tendency to store fat or a diminished capacity to use dietary fats as fuel. Other research has suggested that genes influence behaviors, such as overeating and being sedentary.

The conversation about obesity can now change since research has shown that body weight is hereditary and that genetic disposition affects weight. In all efforts to fight obesity, living environments where high calorie foods are prevalent and physical activity is limited should be looked at more closely.

We understand that the road to healthier choices isn’t easy to travel, especially alone. Here at Jamaica Hospital Medical Center our outpatient registered Dietitians assist patients to grow their knowledge about nutrition, wellness and healthy eating. To schedule an appointment the outpatient nutrition services department can be reached directly at .