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.

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.

National Eating Disorder Awareness Week

Posted on February 25, 2026 by Patrick Hercules

National Eating Disorder Awareness Week (NEDAW) takes place February 23rd – March 1st. NEDAW raises awareness about eating disorders, challenges stigma, and provides hope and support to all who have been impacted by these conditions.

Eating disorders are serious mental health conditions that can cause unhealthy relationships with how a person thinks about food, eating, weight, and how they see themselves. If eating disorders aren’t treated effectively, they can become long-term problems and can be fatal in some cases.

Eating disorders are common. According to the National Eating Disorder Association (NEDA), studies show that 28.8 million people in the U.S. will have an eating disorder in their lifetime.

There are several types of eating disorders. They include:

Anorexia nervosa restricts food and/or caloric intake, and creates a fear of gaining weight and a distorted self-image

Bulimia nervosa causes a person to binge or eat large amounts of food in a short amount of time, or believe that the food intake was large, which is followed by purging the food by vomiting or with the use of laxatives, or excessive exercise

Avoidant/restrictive food intake disorder (ARFID) limits the amount or type of food eaten for reasons unrelated to a distorted self-image or an attempt to lose weight

Binge eating disorder causes a person to eat or think there is a large amount of food in a short time, followed by feelings of shame, regret, guilt, or depression

Pica causes a person to compulsively swallow non-food items, such as chalk, dirt, or paint

Rumination disorder causes undigested food to return to a person’s mouth after swallowing it. Food is then rechewed, re-swallowed, or spit out

It may be difficult to spot an eating disorder in a loved one, as they can often mimic some dietary or lifestyle changes. What’s more, you may not be able to tell if someone is suffering from an eating disorder by looking at them. Eating disorders have several signs and symptoms, including:

Mood swings

Fatigue

Fainting or dizziness

Thinning hair or hair loss

Unexplained weight changes or drastic weight loss

Unusual sweating or hot flashes

Behavioral symptoms of eating disorders include:

Restrictive eating

Eating a lot of food in a short amount of time

Avoiding certain foods

Forced vomiting after meals or misuse of laxatives

Compulsive exercising after meals

Frequent bathroom breaks after eating

Withdrawing from friends or social activities

Hiding food or throwing it away

Food rituals, such as chewing food longer than necessary or eating in secret

These symptoms look and feel different for each person and vary depending on the type of eating disorder they have, and can affect their health, emotions, and ability to function in important areas of life.

If a person has an eating disorder, they may experience several feelings, including:

Food is their enemy, or it can harm them

They did something wrong or shameful after they ate food

They aren’t the correct weight or body size

They are perceived negatively by other people

They are “failing” if they don’t meet certain food or weight requirements

What and how they eat is the only thing they can control in their life

They don’t want to spend time with others due to the fear of being judged

There isn’t an exact known cause for eating disorders. However, research has suggested that several factors can lead to a person developing an eating disorder, including:

Genetics

Brain biology

Underlying mental health conditions

Cultural and social ideals

Eating disorders can be developed by anyone at any age but are most common among adolescents and teenagers. A person may be at increased risk of developing an eating disorder if they:

Have a history of eating disorders or other mental health conditions in their biological family

Have an underlying mental health condition such as anxiety, depression, or obsessive-compulsive disorder (OCD)

Experienced a physical, emotional, or sexual trauma

Participate in activities where their weight or body size is a factor, such as swimming, gymnastics, or wrestling

Have gone through a major change, such as starting a new school or job, a divorce, or a move

Have type 1 diabetes. Studies have found that up to 25% of women with type 1 diabetes develop an eating disorder

Has a driven personality and is a perfectionist

Untreated eating disorders can cause a person to have several serious health complications, as severely restricting calories, vomiting, or extreme exercise can take a toll on their physical health. Complications include:

Arrhythmia, heart failure, and other heart problems

Stroke

Gastrointestinal problems

Acid reflux

Low blood pressure

Osteoporosis

Organ failure and brain damage

Severe dehydration and constipation

Stopped menstrual cycles

Tooth damage

A healthcare provider may diagnose a person’s eating disorder by reviewing their symptoms, performing a physical exam, and ordering imaging, blood, or urine tests.

A mental health professional, such as a psychologist or psychiatrist, can also diagnose an eating disorder by conducting a psychological evaluation to learn more about a person’s eating behaviors and beliefs. They will use the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5-TR) to make a diagnosis. The DSM-5-TR outlines symptoms for each type of eating disorder.

Treatments for eating disorders can vary by type, but they can include:

Psychotherapy, such as cognitive behavioral therapy (CBT)

Medications such as antidepressants, antipsychotics, or other medications

Nutrition counseling from a registered dietitian

As a mental health condition, your feelings about food or your body image may put you at risk of suicide or suicidal thoughts. If at any time you feel overwhelmed or need someone to talk to, call or text 988 to reach the Suicide and Crisis Lifeline (U.S.). Someone is available to help you 24/7.

If you or a loved one is experiencing symptoms of an eating disorder and needs the assistance and support of a mental health professional at Jamaica Hospital Medical Center, please call 718-206-5575 to schedule an appointment. Call 911 if there is an emergency.

Do Using Smart Rings Actually Help You Be Healthier?

Posted on February 13, 2026 by Patrick Hercules

Recently, technology has brought us fitness trackers and smart watches that can help us track our workouts, daily steps, and even monitor our sleep, stress, heart rate, and blood oxygen levels.

However, smart rings have become another way to track our health, and can be used to monitor movement, body temperature, sleep, heart rate, stress, as well as menstrual cycles.

Unlike smartwatches, smart rings don’t have screens to view these health metrics. Instead, they use a Bluetooth connection to send health data to your smartphone.

When a smart ring detects a person’s cardiovascular health, it uses infrared photoplethysmography technology (PPG), which uses a light source and a photodetector on the surface of the skin to measure the variations in blood circulation. These variations can estimate heart rate variability, blood oxygen saturation, blood pressure, and artery stiffness.

Out of the different sensors a smart ring has, the PPG is the most studied one due to its proposed accuracy in tracking heart rate and monitoring overall cardiovascular health. However, most studies note that they are significantly less accurate than medical-grade technology.

According to the National Library of Medicine, in a study with 35 healthy individuals, researchers compared the heart rate and heart variability measured by a smart ring with an ECG during the night. Results showed that some health parameters matched the medical-grade measurement, but most were inaccurate.

To monitor body temperature, smart rings use a sensor called a thermistor, which estimates body temperature based on a person’s skin temperature. Smart rings also use this feature to assess stress levels and identify other bodily issues. However, a systematic review of the sensors and functionalities of wearable health technology, like a smart ring, indicates that these devices may not accurately indicate a person’s core body temperature, as researchers point out that a person’s skin temperature is a few degrees Fahrenheit lower than their body’s temperature.

What’s more, researchers emphasize that a person’s skin temperature fluctuates based on environmental conditions. When considering these two factors, it may be assumed that the thermistor sensor won’t be accurate.

Companies that produce smart rings have detailed the use of a variety of sensors to support women’s health. This feature relies mostly on the smart ring’s temperature feature, which they claim to use to track menstrual cycles and fertility windows.

Numerous studies have examined the accuracy of smart rings, which have produced promising results. According to the National Library of Medicine, in a pilot study with 22 participants, researchers used a smart ring to analyze temperature changes during the menstrual cycle. They discovered that the temperature readings were consistent with oral temperatures that were taken with ambulatory equipment.

In a separate study with 26 participants, it was found that this study was consistent with the previous study’s findings, demonstrating that smart rings could be a beneficial tool for monitoring menstruation. This study also detected that there was a significant temperature drop around ovulation, highlighting that smart rings could be an additional tool to track fertility.

Although these results are promising based on limited studies on smart rings, further research is needed as they are not 100% accurate.

Most of the smart rings on the market combine various metrics such as heart rate, heart rate variability, body temperature, and movement, to estimate a person’s daily stress levels and provide tips to reduce them.

According to the National Library of Medicine, research suggests that there is a connection between stress and decreased parasympathetic regulation, the regulation that affects heart rate, heart rate variability, and respiratory rate. These are changes that a smart ring could potentially detect.

Additionally, a study with 525 college students explored this subject further. The study indicated that sleep data from smart rings could help predict stress. Notably, some experts do not consider smart rings as promising as research, as they highlight the negative effect smart rings may have on mental health. The reason is that while smart rings are promoted as a tool to shift lifestyle habits, they may cause the opposite effect, noting that constant monitoring of health metrics can create obsessive behaviors and paranoia about a person’s well-being. It could also be harmful to a person’s self-confidence, as a person may feel like they are not meeting the expectations and goals that a smart ring sets for them.

Smart rings can perform a sleep analysis by tracking a person’s heart rate, blood oxygen, and sleep cycles. They may also include features, such as a snoring score and a recovery metric that indicates energy levels before a person starts their day.

Polysomnography (PSG) is used to track sleep, which uses a variety of signals such as brain activity, eye movements, muscle activity, blood pressure, heart rate, and more. Although smart rings are not as accurate as PSG, researchers have been drawn to them due to the smart ring’s potential to monitor a person’s sleep at home comfortably.

Any current evidence on smart rings for tracking sleep is still very limited and conflicting. While some small studies highlight their potential. However, studies with bigger sample sizes indicate that smart rings can over- or underestimate some sleep parameters. A study in the National Library of Medicine compared the accuracy of several health technology devices on 35 individuals overnight. The study found that a smart ring surpassed the accuracy of smartwatches in various sleep parameters such as wake, light sleep, deep sleep, and REM sleep.

Smart rings can measure a person’s physical activity with two sensors: an accelerometer that tracks movement and speed, and a gyroscope that helps determine orientation. Smart rings gather data from these motion sensors, as well as the PPG and body temperature trackers, to understand how physical activity affects the body.

Research is limited in this area; however, a study in the National Library of Medicine focused on the accuracy of smart rings in measuring caloric expenditure and steps. The results indicated that smart rings were far from accurate, causing researchers to note the need to improve these devices, specifically their estimation of energy expenditure.

Another study on step count was consistent with a study that indicated a smart ring overestimated step count, compared to a medical-grade device to detect motion called ActiGraph.

A systematic review on wearable tech devices supported the findings of the studies, noting that they may be useful for estimating step count but shouldn’t be trusted to measure calorie expenditure.

Smart rings and other wearable devices that can track a person’s health can be useful. However, it is important not to use them to self-diagnose conditions. It is important to see a healthcare provider when experiencing any symptoms to professionally diagnose conditions.

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

How Much Protein Do You Really Need?

Posted on February 11, 2026 by Patrick Hercules

Protein is essential to maintaining overall good health. However, consuming extra protein often comes from eating meats high in saturated fats, which can add to elevated LDL cholesterol levels or “bad cholesterol”.

The recommended daily allowance (RDA) is 0.8 g/kg per day for adults 18 years or older. Based on weight, growing children and pregnant or lactating women require more protein than a typical adult man or woman. In terms of calories, the recommendation is that 10% to 35% of your daily calories come from protein.

You can consume your recommended daily allowance of protein from several food sources. If someone’s body weight is 70kg (154 lbs.), the RDA of protein is 56 g/day. If you drink an 8-ounce glass of milk, you’ll take in about 8 grams of protein. Add a cup of yogurt for about another 11 grams. Follow that up with a 3-ounce piece of lean/extra lean meat, which is about 21 grams of protein, and a cup of dry beans, which is about 16 grams, and you have already reached the 56-gram daily requirement for an adult man. For an adult woman, a 46-gram daily requirement of protein can be reached by eating one serving of low-fat Greek yogurt, a 4-ounce serving of lean chicken breast, and a bowl of cereal with skim milk.

The American Heart Association has a guided outline of the suggested servings for each food group:

Choose plant-based proteins such as legumes, nuts, lentils, or chickpeas. These are not only high in protein but also in fiber. Legumes, for example, can pack about 16 grams of protein per cup and are low in fat and an inexpensive alternative to meat.

Opt for low-fat or fat-free dairy options instead of full-fat dairy products.

Include regular intake of fish and seafood 2 to 3 times a week, especially oily fish such as salmon, anchovies, herring, mackerel, tuna, and sardines, which are high in polyunsaturated fats. Make sure to avoid seafood that is fried. These forms do not have health benefits.

When choosing meat or poultry, opt for lean cuts, skinless poultry, and avoid processed forms.

Eggs are another good source of protein and provide other sources of nutrients that benefit your health. Healthy individuals can include up to a whole egg or equivalent daily. However, people with dyslipidemia should be cautious about consuming eggs.

Choose main dishes that combine meat and vegetables, such as low-fat soups or stir-fry.

Be aware of portion sizes. Aim for 3-ounce servings (4 ounces raw) of cooked poultry or meat per meal.

Before you add or make any drastic changes to your diet, it is important to consult with your healthcare provider before doing so.

The registered dietitians at Jamaica Hospital Medical Center are ready to help you plan a diet that can reduce your risk of disease, maintain a healthy weight, and improve your overall health. To learn more or to schedule an appointment, please call (718) 657-7093.

Tips to Help You Keep Your New Year’s Health Resolutions

Posted on January 9, 2026 by Patrick Hercules

Every New Year’s Eve, we ambitiously make resolutions that we intend to keep. Unfortunately, keeping those resolutions is easier said than done.

For many of us, we set many long-term goals as a New Year’s resolution. Setting long-term goals, such as losing a certain amount of weight without a plan or outline of specific ways to accomplish that goal, often sets us up for failure. This is why experts recommend that we achieve long-term goals by making a plan and taking small incremental steps that help us change our behaviors over time. These behavioral modifications must be repeated for them to become routine.

Here are some additional tips to help you stay on track with keeping your New Year’s resolution:

Instead of stopping an old habit, try starting a new habit. Rather than stop eating candy, try to eat more fruits and vegetables. Starting a new habit can push an old habit aside, which may make it more likely that you will stick with your new routine
Add another habit onto one of your current ones. For example, you can do stretches after brushing your teeth. Pairing a new habit with an old or current one can be an effective way to create a long-term lifestyle change
Focus on the process of achieving your goal rather than focusing on the outcome. Fixating on the outcome can cause you to be discouraged when you have trouble accomplishing that goal
Track your progress by using an app, journal, or calendar to help you monitor the progress you are making. Keeping data on your progress can be a positive reinforcement and help keep you accountable
Plan ahead by considering any challenges you may face while trying to keep your resolution. For example, if you are trying to eat healthy, think about what you are going to buy at the grocery store or what you may order at a restaurant. If you are trying a new exercise routine, schedule when you are going to exercise so it doesn’t conflict with any other activities
Give yourself grace when you make a mistake. Being negative and self-critical when you mess up may make you less likely to stick to your new habits. Be more compassionate with yourself and be as consistent as you can

If you would like help keeping your New Year’s health resolutions, you can schedule an appointment with a physician at Jamaica Hospital Medical Center’s Ambulatory Care Center. Please call (718) 206-7001.

Infant Botulism

Posted on December 1, 2025 by Patrick Hercules

Infant botulism is a rare, life-threatening condition that causes a slow form of paralysis. It affects infants under one year old.

Infant botulism differs from botulism in older children and adults as it develops slowly and worsens gradually. Recognizing symptoms early and seeking medical care promptly can make a significant difference in treatment and recovery. Symptoms of infant botulism can include:

Respiratory difficulty and possible respiratory arrest

Choking when trying to feed

Constipation

Weak or poor feeding

Eyelid drooping

Lack of facial expressions, being unable to lift their head, or other signs of muscle weakness or paralysis

Weak and altered crying

Weakness or decreased muscle tone, which prevents them from reaching or grabbing

Changes in bowel movement, such as not pooping for days or weeks at a time

Since infants cannot express how or what they are feeling, it is essential to recognize and be aware of potential warning signs.

Infants can contract botulism if they eat something, such as honey, that contains spores from the bacteria Clostridium botulinum, which is why infants under a year old should never be given honey. A recent outbreak of infant botulism is suspected to be linked to the contamination of infant formula. When an infant ingests Clostridium botulinum, the bacteria multiply and make a toxin, which disrupts the infant’s nervous system after entering its bloodstream, causing symptoms of botulism.

Infants under a year old are at a higher risk of contracting botulism, with 95% of cases occurring in infants younger than six months old.

A healthcare provider can diagnose infant botulism by observing symptoms and performing physical and neurological exams. Testing stool for botulinum toxin is the best way for a healthcare provider to confirm a diagnosis.

Infant botulism is treatable with an antitoxin called botulism immune globulin, which is administered through an IV.

The Department of Pediatrics at Jamaica Hospital Medical Center provides comprehensive healthcare to infants, children, and adolescents. If your infant is experiencing symptoms of botulism, you can make an appointment by calling 718-206-7001.

How Long Should You Keep Thanksgiving Leftovers?

Posted on November 28, 2025 by Patrick Hercules

It is the day after Thanksgiving, and the refrigerator is full of leftovers. It is important to know how long these leftovers should actually last to avoid foodborne illnesses.

The U.S. Department of Agriculture’s (USDA) Food and Safety and Inspection Service recommends throwing out refrigerated leftovers after three to four days. If certain foods are kept in the freezer, they can still be eaten for three to four months after Thanksgiving.

It is important to properly store and refrigerate all leftovers within two hours at 40 degrees Fahrenheit or colder. To store them, pack the leftovers into small containers and resealable plastic bags. Storing food in smaller portions makes it easier and more convenient for them to be used when taken straight from the freezer. Using freezer or storage-specific plastic bags and plastic wrap helps prevent freezer burn because they are thicker than normal bags. Push out as much air as possible to limit any exposure to the surface of the food, which also helps prevent freezer burn.

Throw away any food that doesn’t keep well in the refrigerator, such as salads, which can become soggy and wilted. Greens such as kale and cabbage can last for up to three days.

Remove any stuffing from inside the turkey and store it separately in airtight containers. Stuffing can last up to four days in the refrigerator and two to three months in the freezer.

When storing leftover turkey, cut the turkey into smaller pieces and store them separately in small airtight containers. Turkey can last for four days in the fridge and four months in the freezer.

Gravy can last for four days in the fridge and up to four months in the freezer. When reheating the gravy, add it to a saucepan and cover it with a lid, and bring it to a rolling boil.

Homemade cranberry sauce can stay good for a week to 10 days in the fridge. Canned cranberry sauce can be kept for up to two weeks when stored in an airtight container and refrigerated. It is not recommended to freeze cranberry sauce.

Potatoes and yams can be stored in the refrigerator for four days and up to two months in the freezer.

Desserts such as fruit pies can be kept at room temperature for two days. After two days, they can be stored in the refrigerator, loosely covered, for two more days.

It is important to note that you should always reheat leftovers to 165 degrees Fahrenheit, as it destroys most foodborne pathogens, preventing you from developing food poisoning.

If you or a loved one is experiencing symptoms of food poisoning, you can receive treatment at Jamaica Hospital Medical Center’s Ambulatory Care Center. Please call (718) 206-7001 to schedule an appointment.

Healthy Holiday Recipe: Rustic Apple Pie with Dried Cherries

Posted on November 26, 2025 by Patrick Hercules

Tomorrow is Thanksgiving, and we all look forward to what’s for dessert after a delicious meal.

Apple pie is a dessert commonly found on a Thanksgiving dessert table. Apples are high in fiber and vitamin C. Adding cherries to an apple pie provides an additional source of antioxidants, making this dessert a heart-healthy choice.

Here is a recipe for a rustic apple pie that combines fresh apples with tangy dried cherries for a unique twist on a Thanksgiving classic.

Rustic Apple Pie with Dried Cherries Recipe | Ellie Krieger | Food Network

Foods Rich In Magnesium

Posted on November 14, 2025 by Patrick Hercules

Magnesium is a mineral that can be found in various foods. It helps support more than 300 different chemical processes throughout the human body, such as:

Muscle function

Regulating blood pressure and blood sugar levels

Promoting energy production

Nerve function and bone health

Mental health

When eating foods containing magnesium, experts recommend consuming between 310 and 420 milligrams (mg) of magnesium per day, depending on age and sex:

Babies 6 months and younger: 30 mg

7 to 12 months: 75 mg

1 to 3 years old: 80 mg

4 to 8 years: 130 mg

9 to 13 years 240 mg

14 to 18 years (male): 410 mg

14 to 18 years (female): 360 mg

19 to 30 years (male): 400 mg

19 to 30 years (female): 310 mg

31 and older male: 420 mg

31 and older female: 320 mg

Pregnant women should get an additional 40 mg of magnesium per day. Some, but not all, prenatal vitamins include magnesium.

Many foods contain magnesium, including:

Nuts and seeds:

- Roasted almonds- 1oz = 80 mg of magnesium

- Roasted cashews- 1oz = 72 mg of magnesium

- Whole flaxseeds- 1 Tbsp = 40 mg of magnesium

- Dry roasted peanuts- 1 oz = 49 mg of magnesium

- Hulled and roasted pumpkin seeds- 1 oz = 15 mg of magnesium

- Chia seeds- 1oz = 111 mg magnesium

Legumes:

- Boiled black beans- ½ cup = 60 mg of magnesium

- Cooked and prepared edamame- ½ cup = 50 mg of magnesium

- Cooked lima beans- ½ cup = 40 mg of magnesium

Fiber-rich whole grains:

- Cooked quinoa- ½ cup = 60 mg of magnesium

- Plain, unfrosted shredded wheat- 1 cup = 56 mg of magnesium

Low-fat dairy products:

- Nonfat milk- 1 cup = 24 to 27 mg of magnesium

- Plain low-fat yogurt- 8oz = 42 mg of magnesium

Greens:

- Cooked spinach- ½ cup = 78 mg of magnesium

- Cooked Swiss chard- ½ cup = 75 mg of magnesium

- Collard greens- ½ cup = 25 mg of magnesium

Fruit:

- One whole avocado = 58 mg of magnesium

- One medium banana = 32 mg of magnesium

- One small papaya = 33 mg of magnesium

- Blackberries- 1 cup = 29 mg of magnesium

Vegetables:

- Green peas- ½ cup = 31 mg of magnesium

- Sweet corn- ½ cup = 27 mg of magnesium

- One medium potato with skin on = 48 mg of magnesium

Dark chocolate that is 70%-85% cocoa- 1oz = 64 mg of magnesium

2 liters of water- up to 240 mg of magnesium

If you have a magnesium deficiency, a healthcare provider may suggest magnesium supplements. When magnesium is combined with other substances, it can help bring out specific benefits, including:

Magnesium glycinate: helps promote sleep

Magnesium citrate: helps digestion

Magnesium oxide: an antacid and aid to relieve migraines

Magnesium sulfate (Epsom salt): used as a muscle relaxant

Eating a meal that contains magnesium-rich foods is the foundation of a healthy diet and is beneficial for your overall health.

It is important to note that you should first speak with your doctor about making any changes to your diet and before taking any new supplements. To consult a physician about the best ways to get your daily amount of magnesium, you can schedule an appointment at Jamaica Hospital Medical Center’s Ambulatory Care Center. Please call (718) 206-7001.

How to Prepare for Cold and Flu Season

Posted on October 10, 2025 by Patrick Hercules

As we progress through the fall season and approach winter, it is essential to take proactive steps to protect yourself and your loved ones from seasonal illnesses.

Here are some steps you can take to prepare for the upcoming cold and flu season:

Getting vaccines, such as the flu shot, can help your body’s immune system recognize and defend against a variety of viruses before you get infected. They can also reduce the severity of symptoms if you do fall ill.
Avoiding and preventing the spread of illnesses by practicing good hygiene habits can help reduce your exposure to germs and viruses. Some good hygiene habits you can practice include:
- Washing your hands regularly, especially before eating and after using the restroom
- Covering your mouth when you cough or sneeze, even if it is just seasonal allergies
- Wiping down commonly used surfaces in your home, such as door handles, toilets, faucets, remotes, and other areas you and your loved ones may touch regularly
- Avoiding sharing personal products and utensils with others
- Wearing a mask to help reduce your exposure to respiratory illnesses
- Limiting time in shared spaces, when you can, to help stop germs from spreading around your home
Taking care of yourself by protecting your immune system. Some ways you can protect your immune system include:
- Getting a good night’s rest can help strengthen your body and immune system against illnesses
- Adding vitamin-dense fruits and vegetables to your meals can help you maintain your energy and ward off viral and bacterial infections.
- Staying hydrated, which can help loosen mucus and increase blood flow
- Staying physically active can help your body build resistance and resilience against infectious diseases
- Taking time to relax and manage stress is important to keep your immune system running at full capacity. Experiencing stress may affect self-care routines and lower the body’s resistance to infections

If you do start to feel under the weather, it is important to take quick action to protect your health and prevent the spread of illness to others. By following these simple steps, you can recover more comfortably and help keep you and your loved ones safe.

If you are experiencing any cold or flu symptoms, you can schedule an appointment with a doctor at Jamaica Hospital Medical Center’s Ambulatory Care Center. Please call (718) 206-7001.