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Should You Still Work Out When Your Muscles Are Sore?

Posted on November 16, 2021 by Xavia Malcolm

Muscle soreness after working out or delayed onset muscle soreness (DOMS) often occurs as a result of doing new, repetitive, or intense exercises our bodies may not be accustomed to.

During strenuous or new exercises, our muscles are often forced to work harder, this may cause tiny tears in muscle fibers and inflammation. According to the American College of Sports Medicine, delayed onset muscle soreness appears to be a side effect of the repair process that develops in response to this muscle damage. In other words, normal muscle soreness is a part of muscle growth.

Delayed onset muscle soreness typically begins within 12-24 hours after exercise, and everyone is susceptible to developing it, even those who exercise routinely. While DOMS is normal, it is important to pay attention to the severity and duration of symptoms following your workout and respond accordingly.

In moderate to mild cases of DOMS, in which soreness usually lasts three to five days, it is recommended that you participate in light exercises such as walking or stretching. This will help to keep blood flowing and loosen muscles. It is also advised that you exercise other parts of the body to give sore muscles a chance to recover.

In severe cases where pain lasts longer than a few days, is unbearable, or prevents you from moving the affected part of the body, it is recommended that you see a doctor right away. These symptoms can be indicative of serious muscle injury that can potentially lead to kidney damage. Additional warning signs you should look out for include bruising and swelling of the affected limbs or dark-colored urine.

Delayed onset muscle soreness can be prevented by progressing slowly into a new exercise routine, not repeating the same exercise every day, warming up before exercising, and stretching after.

Exercise and strength training can improve your overall health and wellness. By working out safely and paying attention to the signs of your body you can avoid muscle injury and reap the benefits.

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.

How Your Pet Can Be A Distraction To You While You Drive

Posted on November 14, 2019 by Michael Hinck

There are many known driving distractions that we are warned to avoid while on the road. These include: talking or texting on your mobile device, eating or drinking, attending to personal grooming, or adjusting our vehicle’s radio or navigation system. While it is important to be mindful of each of these potential distractions, there is another type of distraction that doesn’t get as much attention – driving with our pets.

Many people take their dogs or cats in the car with them when they run local errands; others bring them along for long road trips. During these excursions, our pets often have free reign of the vehicle, will place their head out the car window, and in some cases, even sit in the driver’s lap. These activities, while adorable, can pose great danger to not only the operator of the vehicle, but also the other passengers, fellow motorists, and even the pets themselves.

A recent study of individuals who frequently travel with their pets in the car revealed some very startling facts about their behaviors. The survey concluded that 64 percent of drivers admitted to engaging in a potentially distracting pet-related activity, and 29 percent admitted to actually being distracted by their pets. Some of the activities noted in the study included petting or playing with their pets, allowing them to stay in their lap, feeding them treats, and taking photos of them. The same study determined 84 percent allowed their pets to ride in their vehicle while unrestrained.

To avoid these types of distractions while driving, motorists should consider purchasing a safety device for their dog or cat. There are two types of devices to choose from:

Pet seat belts – They are easy to use and work in tandem with your normal seat belt. Check to make sure the pet belt is the right size for your animal. One that’s too big or too small is counterproductive and can cause unnecessary injuries.

Pet carriers- Look for a sturdy carrier with ample ventilation and plenty of room for your pet to turn around and stretch out. Also, make sure you secure the carrier so that it stays safely in place if you suddenly brake or get into an accident.

Driving with your beloved pet in the car doesn’t need to be dangerous. Take some time to make sure you can safely restrain your pet to maximize safety for you and your lovable friend.

The One Where you Reconnect With Your Family

Posted on July 8, 2019 by Joann Ariola

Summer is here and the kids are out of school. It is the perfect time to spend quality family time together.

Studies have shown that a family vacation is one of the most beneficial ways you can spend time with your children. A family vacation creates moments that children value and will long remember. For the most part, it can be used as time spent away from electronic distractions and helps both parents and children relax and recharge without daily stressors.

When you travel with your children, you are offering them new experiences that will cause heightened social, physical, cognitive and sensory interaction. Visiting museums, national parks, swimming together in an ocean or pool, hiking through the forest, campfire chats or long rides in the car can be effective when seeking to strengthen the family bond.

A family vacation is also a good way to get your child to open up. It is a time when chores don’t exist and rules are relaxed causing them to feel more open to discussing what’s going on in their lives.

Children, who travel with their family, learn how to interact with people from different backgrounds and cultures. Experiencing new places, foods, traditions and meeting new people increases a child’s confidence and builds interpersonal skills.

Whether it’s a short overnighter or a long adventure, a family vacation is something to be shared and has been proven to enrich the overall development of your child. They return from the holiday happier and with knowledge of a world and cultures outside of their own way of living.

Tips To Make Sure the Ice in Your Freezer is Clean

Posted on June 13, 2019 by Michael Hinck

There is nothing more refreshing on a warm summer day than an ice-filled cold beverage, but before you host your next summer gathering, make sure that the ice you serve is clean and free of harmful bacteria.

While ice is rarely considered to be the source of trouble, there are good reasons to take a second look at how ice is dispensed in your own home. You may think most bacteria wouldn’t survive the icy conditions of a freezer. But they can. Bacteria and viruses such as listeria, E-coli and salmonella can live in freezing temperatures, meaning they may be alive in your ice cubes. With proper precautions however, you can eliminate the risk of these contaminants existing in the ice you serve.

Here are some tips:

Change Your Filter – Most ice makers in freezers use a secondary water filter to stop particles from contaminating the ice. To keep your ice clean, change the freezer’s water filter as frequently as the manufacturer recommends, about every six months.
Regular Cleaning – Don’t forget to defrost and deep clean your freezer at least once a year. As a rule of thumb, if the ice buildup in your freezer is a quarter-inch or thicker, then it’s time to defrost and clean it.
Use Ice Regularly – The slight melting and refreezing of cubes can allow pathogens to take hold. To avoid this, remove the ice storage bin from the freezer and dump any clumps into the sink. Since inactivity causes ice clumps to form, the easiest solution is to use the ice maker more frequently.
Organize Your Freezer – Make sure frozen foods are properly sealed or double-wrapped and avoid having them come into direct contact with ice in trays or bins. Also label all food with a use-by date and remove all expired foods from your freezer.
Don’t Use Your Hands – While all of the above tips are useful, the fact is that the most common way to spread germs is by placing unwashed hands in an ice container. Instead of using your hands, use a designated scooper or other tool to handle ice.

It is important to note that while the existence of contaminants in your ice might be disturbing to learn, the health risks associated with it is fairly minimal to the average immune system and the transmission of viruses are rare. Those more at risk are pregnant women, children, and people with a compromised immune system.

Regardless, it is always a good idea to take the proper precautions to reduce your chances of getting yourself or your guests sick.

Try Gardening to Reduce Your Stress Levels

Posted on May 31, 2019 by Michael Hinck

With spring weather finally upon us, there is an opportunity to get outside and relieve some stress. One particular springtime activity that is highly recommended to reduce tension and anxiety is gardening.

Research has proven that gardening can be one of the most effective ways to reduce stress levels. In one particular study, subjects were asked to perform a stressful task and then asked to either garden or read for 30 minutes. While both groups experienced a decrease in stress, the gardeners experienced a significantly greater decline (as measured by stress hormone levels), as well as a full restoration of a positive mood while the readers actually experienced a further decline in mood.

The reasons why gardening is so helpful in reducing stress are numerous. Some include:

Being Outside – Sunlight is not only good for your physical health, but it can actually help improve your mood. Also, just being outdoors helps you feel more removed from the stressors of everyday life.
Getting Exercise – The manual labor associated with gardening, whether it is digging, raking, planting, pruning, or weeding provides a physical outlet to release the tension that is stored in our bodies.
Creating Beauty – The wonder of nature is a stress reliever in itself, but when you are responsible for creating and nurturing that beauty, it can be very uplifting. Gardening is an exercise in hope.
Meditative Qualities – The act of gardening is time consuming, quiet and repetitive. These attributes provide a peaceful atmosphere for contemplation and reflection.

So if you are feeling stressed, take advantage of this beautiful spring weather and try gardening. It doesn’t matter whether you are tending to a large backyard or a small patio garden – the benefits can be great.

Learn About What Causes Motion Sickness and Tips to Avoid it

Posted on February 21, 2019 by Michael Hinck

Motion sickness is a common condition that many of us experience at some point in our lives. It is the feeling of nausea, dizziness or uneasiness that can develop during a bumpy or rocky ride. For some, this sensation may occur while traveling in a car, boat, train, plane or other modes of transportation.

Motion sickness also referred to as seasickness, carsickness or airsickness is caused when the brain receives mixed signals from our balance-sensing system which consists of our eyes, inner ear (semicircular canals) and sensory nerves. Mixed signals are received by the brain because your eyes cannot see the motion your body is feeling, or conversely, your body cannot feel the motion your eyes are seeing. Motion sickness can start suddenly, typically with a feeling of uneasiness then progressing to other symptoms such as dizziness, a cold sweat, headaches or vomiting.

Children and pregnant women are most susceptible to motion sickness. However, anyone who is traveling can be at risk. Factors that can increase the chances for symptoms to appear include poor ventilation in a vehicle, the type of vehicle, fears or anxieties about traveling or the orientation in which a person is sitting or standing.

Treatment for motion sickness may include medication, home remedies or applying simple changes to your environment. The Centers for Disease Control and Prevention (CDC), recommends the following interventions for treatment or prevention:

Being aware of and avoiding situations that tend to trigger symptoms.
Optimizing position to reduce motion or motion perception—for example, driving a vehicle instead of riding in it, sitting in the front seat of a car or bus, sitting over the wing of an aircraft, holding the head firmly against the back of the seat, and choosing a window seat on flights and trains.
Reducing sensory input—lying prone, shutting eyes, sleeping, or looking at the horizon.
Maintaining hydration by drinking water, eating small meals frequently, and limiting alcoholic and caffeinated beverages.
Avoiding smoking—even short-term cessation reduces susceptibility to motion sickness.
Adding distractions—controlling breathing, listening to music, or using aromatherapy scents such as mint or lavender. Flavored lozenges may also help.
Using acupressure or magnets is advocated by some to prevent or treat nausea, although scientific data on efficacy of these interventions for preventing motion sickness are lacking.
Gradually exposing oneself to continuous or repeated motion sickness triggers. Most people, in time, notice a reduction in motion sickness symptoms.

Most cases of motion sickness are mild. Symptoms are typically self-treatable or go away when a person is no longer in motion. However, medical professionals recommend that you see a doctor if you experience motion sickness repeatedly or if symptoms persist after your journey.

To schedule an appointment with a doctor at Flushing Hospital Medical Center, please call 718-670-5486.

Benefits of Oat Milk

Posted on February 6, 2019 by Joann Ariola

Moooove over cow and goat’s milk, oat milk is the latest lactose-free, protein enriched, low in fat, flavorful choice for the vegan and lactose intolerant lifestyle.

Oat milk is a dairy-free milk alternative that is made from oats. It has a ratio of 1 cup of oats to ¾ cup of water. The mixture is then strained to create a liquid.

According to https://www.livestrong.com, oat milk is a healthy alternative to whole milk and skim milk. It is rich in vitamin D, iron, calcium, potassium and fiber. One cup of store bought oat milk may have up to 120 calories, 5 grams of fat, 3 grams of protein, 14 grams of carbohydrate and 2 grams of fiber.

Comparatively, cow’s milk contains 3.5% fat, 146 calories, 11 grams of carbohydrate, 8 grams of protein and 8 grams of fat and skim mild has 83 calories, 122 grams of carbohydrate, 0.2 grams of fat and 8 grams of protein. Even though the numbers for skim milk seem better than oat milk, skim milk still contains lactose.

Consumers are turning to oat milk because it can be a healthier choice for those who are allergic to the lactose in milk, as well as nuts and gluten. Oat milk can be purchased or homemade. Some opt for the homemade version so there is less risk of cross contamination with wheat, rye, barley and nuts at the manufacturing plant. This is of great importance for those with allergies or celiac disease.

Oat milk tastes good, comes in flavors and can be used for coffee, cereal or in any way you would use cow’s milk or a milk alternative.

Belly Bloat

Posted on December 18, 2018 by Xavia Malcolm

Belly bloat is a very common condition, and many are familiar with the feeling of discomfort that it brings.

Bloat typically occurs as a result of a buildup of gas in the abdomen caused by swallowing air or a disturbance in digestion. This may lead to symptoms such as:

Frequent burping or belching
Excessive flatulence
Abdominal rumbling
Pain
Swelling and hardness of the abdomen

One of the ways to avoid belly bloat is to reduce the amount of air you swallow. This may be achieved by:

Limiting consumption of carbonated beverages
Eating slowly
Avoiding foods that can cause gas
Avoiding dairy products if you are lactose intolerant
Avoiding or minimizing chewing gum

There are several solutions you can try to relieve symptoms or minimize the occurrence of bloating, they include:

Adding probiotics and fiber to your diet
Trying abdominal massages
Using over-the-counter gas medications
Drinking more water

In most cases bloating is not serious; however, if you experience symptoms for an extended period of time, you should see a doctor. Seek immediate treatment if bloating is accompanied by symptoms such as bleeding, diarrhea, vomiting or weight loss.

Is There a Sale on Your Health? Try Walking the Mall for Exercise

Posted on December 12, 2018 by Joann Ariola

We all know that regular physical activity is important to our overall health, especially for seniors.

Did you know walking is a great way for older adults to remain active?

Seniors who commit to taking a brisk walk each day may be at a lower risk of:

Heart Disease
Stroke
Type 2 diabetes
Breast and colon cancers
Depression
Anxiety
Insomnia

With the onset of colder months upon us, how can older adults continue their walking routine and remain active?

The Centers for Disease Control and Prevention (CDC) suggests that in the colder months, you can utilize indoor malls for your brisk walk. Malls can be pedestrian friendly, they are climate-controlled, are well lit, have benches for resting, fountains for hydrating, restrooms, as well as security guards and cameras for safety.

For more information on mall walking programs and for other walking resources visit the CDC’s Mall Walking: A program Resource Guide at – https://www.cdc.gov/physicalactivity/downloads/mallwalking-guide.pdf

So get yourself a comfortable pair of walking shoes, hit the mall and improve your health!

Skin Tags

Posted on December 6, 2018 by Xavia Malcolm

Skin tags are small, benign growths of skin. They can develop anywhere on the body but typically occur in places where there is constant friction against the skin or areas of the body where skin folds.

Skin tags are very common. According to the American Osteopathic College of Dermatology, “It is estimated that almost half of adults have at least one of these harmless growths.”

The exact cause for skin tags is unknown; however, it is believed that hormones, insulin resistance or genes may be contributing factors.

Some people are more likely to get skin tags than others. Those who are at a higher risk include:

People with diabetes
Those who are overweight or obese
Pregnant women
Those with certain forms of the human papillomavirus (HPV)
Those who have family members with skin tags

Skin tags are generally harmless and painless, but they may get caught in jewelry or clothing. Some have them removed due to this issue or for cosmetic reasons.

Skin tags can be removed with the assistance of a doctor or with over-the-counter treatments. It is strongly advised that you see your doctor before attempting to remove them on your own.

If needed, your doctor may apply the following treatments to remove skin tags:

Cryosurgery (freezing)
Cauterization (burning)
Excision(cutting)
Ligation( interrupting blood supply)

These procedures should only be performed by a trained skin care specialist, such as a dermatologist. To schedule an appointment with a doctor at Flushing Hospital Medical Center, please call 718-670-5486.