Wellness Wednesday: Tips for Supporting Your Physical Well-Being

A woman using equipment at a gym.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.

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.

Foods that are Suprisingly High in Sugar

As our lifestyles move toward healthier eating habits, it is not enough to just count calories, carbohydrates or proteins; we should also be checking how much sugar is in the “healthy” foods we are eating.

Fruit, for example, although healthy for you, can be high in sugar.  A pineapple has 16 grams of sugar per slice, there are 17 grams per of sugar in one large banana and a small apple has a whopping 19 grams of sugar.  Although all are healthy, you have to be what you eat; especially, if you are a diabetic.

Some other “healthy” foods that are surprisingly high in sugar are:

  • Lo-fat yogurt
  • Fruit juice
  • Sport drinks
  • Chocolate milk
  • Granola
  • Protein bars
  • Salad dressing
  • Smoothies
  • Non-dairy milk

The American Heart Association recommends that women limited their added sugar intake to six teaspoons per day, while men should limit their intake to nine teaspoons.

It is a known fact that ingesting too much sugar is not good for your overall health.  If your sugar intake is more than the recommended daily dosage, you may be at risk for obesity, heart disease, type 2 diabetes and cancer.

If you are concerned about your sugar intake and would like to speak with a Registered Dietitian at Jamaica Hospital Medical Center, please call 718-206-7001 to schedule an appointment.

 

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.

Is My Wellness Routine Causing Me Stress?

Did you ever notice when you turn on the TV, radio, read a magazine or listen to a podcast, the topic being discussed is how boosting your wellness routine will reduce your stress? But, what if your wellness routine is what is causing your stress?

Experts will tell you that there is a fine line between positive self-care and over reaching your wellness goals, causing the activation of the very anxiety based triggers you are seeking to quell.  Some of the routines you may have adopted to make you feel better can often be another stressful thing in your already jam packed lifestyle.  If this is the case, it is time for a change.

Some ways to determine if your wellness routine is a cause of stress are:

  • Feeling overwhelmed – If your morning routine is cutting into your responsibilities, try to accommodate a different start time when your home is quieter and time can be spent focusing on yourself.
  • Not feeling the benefit – If your wellness routine isn’t helping you achieve your goals, you may want to tweak it a bit and change the activity. If your spin class isn’t helping you, switch to yoga or a brisk walk.
  • Routine rut – Like anything else, sometimes our wellness routine can get a bit boring. Add some fun to your existing routine by partnering up with friends.  Adding a bit of laughter to your daily routine
  • Your wellness routine has to be realistic. It has to become every facet of your day slowly working to transform you into the best version of yourself.
  • Your wellness routine has to be realistic. It has to become every facet of your day slowly working to transform you into the best version of yourself.

Your wellness routine has to be realistic.  It has to become part of every facet of your day, slowly working to transform you into the best version of yourself. Be honest with yourself and simplify your routine so that you can reset your priorities and avoid burnout.

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.

I Need a Nap

An office protocol, that normally would have been grounds for termination, is now being considered for its many benefits. Several companies are now acknowledging the health benefits of a short nap during the workday, which include increased alertness, enhanced brainpower, and fewer sick days.
It is recommended that adults sleep for at least eight hours every night, however, research has shown that most individuals suffer from broken sleep and fail to get a good night’s rest. For these individuals, a short nap can help. A quick 15 to 20 minute power nap can provide the boost needed to effectively complete your workday.

There are several progressive companies, such as British Airways, Nike, Pizza Hut and Google, who are now seeking to reap these benefits. These companies have created designated nap rooms or “renewal rooms” for their employees, allowed their employees to bring a nap mat for the office, or simply encouraged their employees to sleep at their desk.

Some employers are now encouraging napping for the wellness of their employees. People who take daily 30-minute naps are 37 percent less likely to die from heart disease than those who don’t nap, according to a study published in the Archives of Internal Medicine in 2007. Naps can also boost the immune system—theoretically leading to fewer sick days—and propel employees into their most alert, energetic, and creative states, say nap advocates. Believers in this protocol feel that a well-rested employee is a pleasant employee, noting that if you’re sleep deprived, you’re going to be moody.

Napping Further Explained
Naps can be broken down into four categories:

  • Planned napping, also known as preemptive napping, involves taking a nap before you get sleepy. It is a good thing to do if you know you’re going to have a late night.
  • Emergency napping is exactly as it sounds— taking a nap when you’re so sleepy that you can’t properly engage in your current activity.
  • Habitual napping is the practice of taking a nap at the same time every day.
  • Appetitive napping is the act of napping strictly for enjoyment.

As noted, napping increases alertness, learning capacity, memory and performance— and we have known this now for several decades. Naps can also reduce stress, as well as lower blood pressure, which is important for our overall health. So, with the research and results on “power napping,” it is safe to say that a well-rested employee is a more productive employee.

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.

#WellnessWednesday

There is no time like the present to make healthy changes in your life. A healthy lifestyle would include eating a balanced diet, exercising regularly and maintaining a healthy weight.

According to the Mayo Clinic, there are 12 habits that are practiced by people who are living a healthy lifestyle.

They include:

  1. Physical activity
  2. Forgiveness
  3. Portion size
  4. Preventive healthcare screening
  5. Adequate sleep
  6. Trying something new
  7. Strength and flexibility
  8. Laughter
  9. Family and friends
  10. Addressing addictive behaviors
  11. Quieting your mind
  12. Gratitude

Every day, take a few minutes to make a small change that will have a positive effect on your body.  It’s never too late to start taking care of your body.  After all, it’s the only one you’ve got.

 

 

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.

Resolve to Eat Right

2017 food -621275084With the holidays drawing to a close, it will soon be the time for resolutions.  Why not make eating right a part of your resolution?

Eating right doesn’t have to be complicated.  You can begin with a simple shift to lean meats, fruits, vegetables, and complex carbohydrates into your nutritional regimen while lessening your intake of processed foods, white flour and sugar.

For more information on eating healthy, contact the Jamaica Hospital Medical Center’s Nutritional Services Department at 718-206-7056 to speak with a nutritionist.

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.