Your Health Wellness 09-29-2022

Break the cycle

Understand your eating triggers

Do certain situations, moods or times of day prompt you to overeat? Turns out, you have more control over eating your feelings than you think. Here’s how to take your power back.

Emotional eating triggers can be sneaky, creeping up on you after a long, stressful day at the office and magnetizing you to that bottle of lonely wine on the countertop. It might be even stealthier, drawing you toward the refrigerator in the wee hours of the night while no one is watching. But this type of eating doesn’t only prey on feelings of stress or sadness, it can emerge when you least expect it when you’re feeling joyful or celebratory and decide you deserve that extra slice of cake.

The reason eating, predominantly in the form of foods high in calorie density, works as a coping mechanism is physiological. Food, espe cially sugar and carbs, set off a release of endor phins in your brain and light up your brain like heroine would. This gives you a sense of feeling complete and feeling good, taking you out of your worry.

But the feel-good chemicals that come eat ing your feelings don’t last forever. It’s similar to drinking or smoking excess pot it’s another way to just avoid pain.

Eating a pint of ice cream, for example, is only a temporary relievance.

Another negative: Although emotional eat ing isn’t inherently a “bad” thing, it signals a missed opportunity. Instead of addressing the situation head on, we’re ignoring it and using food to escape pain. And it’s in these moments of pain that can be our greatest moment to learn.

Use these examples to get ideas on how to overcome your common eating triggers.

Eating trigger: I can’t resist junk food

If chips and chocolate call your name, try these ideas:

√ Do not keep junk food at home.

√ Do not keep junk food at your desk.

√ Keep vegetables and fruits available at the office and accessible at home so they’re handy when you get hungry.

√ Eat three meals every day. Space meals at inter vals that are not too long. You won’t be as hungry, which will help you manage cravings.

√ Wait 15 to 30 minutes. Distract yourself with an activity whether it’s filing your nails, working on a crossword, or cleaning out the junk draw er. The craving may pass (really!)

√ Try healthier versions, such as baked rather than regular chips.

√ Practice moderation to prevent feelings of deprivation. So, allow some intake of junk food but buy only a small, single-serving. Have it after you finish your meal. Realize that you may want seconds, so plan ahead with a positive distracting activity.

Eating trigger: Exercise makes me hungry

Don’t negate all the positive benefits of exer cise by loading up on high-calorie foods after ward. Instead, take this approach:

√ Most research has shown that exercise actually decreases physical hunger. So what you’re experiencing may be psychological hunger: “Since I just worked out, I deserve to have 500 calories of junk food.”

√ If you are experiencing physical hunger before you exercise, drink some water and have a small snack, such as a 100-calorie granola bar.

√ If you exercise after work, plan to eat lunch 3 to 4 hours before your workout. A healthy lunch will provide enough calories to sustain a late afternoon workout. But if you need an after noon boost, have a banana, orange slices or a handful of grapes 15 to 30 minutes before your workout.

√ Drink plenty of water before, during and after your workout.

Eating trigger: I eat too much while socializ ing with friends

Social support is important. Instead of isolat ing yourself, use these strategies when socializing:

√ To reduce hunger, eat something healthy before going to social activities.

√ Drink water or a calorie-free beverage instead of having a snack.

√ At gatherings, keep your distance from the food table. Focus on nonfood-related activities, such as selecting the music to play or talking with friends.

√ Treat yourself to only one or two samples of high-calorie or fatty foods. Fill up on vegetables and fruits, if you can.

√ If you can identify someone who is supportive, use that person to help you stay on track at a social event.

Photo: By planning ahead and bringing awareness to trigger situations, you can successfully manage the cycle.

Reframe your perspective

No, you’re not too busy to focus on your health

It can feel like maintaining a healthy lifestyle is an overwhelming challenge that doesn’t fit within the realities of daily life. It’s tough to hold down a fulltime job, eat well, keep up with that fitness regimen, make homemade green juice, spend quality time with your family/partner, and meditate daily.

Of course, healthy living can incorporate all of these things (if you want it to), but it doesn’t have to be defined by grandiose displays of health and fitness.

If you’ve been struggling to get into a new and healthy routine, and/or break out of those pandemicinduced “bad habits,” you’re not alone. When we feel stressed or overwhelmed, we often start to neglect our basic needs, whether that means sleeping less or eating more junk food than usual. If this sounds like you, it might be time to go back to basics, whether that is drinking more water or exercising more.

So much of healthy living is really made up of small things we do daily things that are so small they don’t feel momentous, but that, done consistently over time, add up to produce big results. Consider implementing these tips into your wellness lifestyle.

Eat Chili Peppers

You might want to bring some spice to your life. A study found eating chili peppers was associated with a lower risk of cardiovascular disease. In addition, for the people who ate chili peppers.

In addition, for the people who ate chili peppers regu larly, the all-cause mortality risk was 23 percent lower than those who didn’t. Upping your intake can be as easy as sprinkling red pepper flakes or chili powder into your food.

Do Your Best To Stay Positive

Past research has shown being an optimist contrib utes to 11 to 15 percent longer life span, on average, and to greater odds of achieving “exceptional longevity” in this case, living to 85 years old or longer). While it’s hard to stay positive all the time, making it your mission to cut down on pessimistic thinking can do you good.

Take At Least 4,400 Steps A Day

Taking 10,000 steps a day is kind of the gold standard in terms of health, but that’s not always going to happen.

So rest assured: Research shows those who took at least 4,400 a day had a 41 percent lower mortality rate than those who took only 2,700 steps. But don’t stop there: The benefits only grew up until 7,500 steps, where they pla teaued. Also, when you do walk, walk quickly because another study found fast walkers tend to live longer.

Eat Like Japanese Centenarians

The residents of Okinawa, Japan, have the longest life expectancy in the world. Part of that is due to what they’re eating, and seven prime foods stand out: bitter melons, tofu, sweet potatoes, turmeric, brown rice, shiita ke mushrooms, and seaweed. Make them part of your repertoire for a long, healthy life, too.

Eat The Rainbow

Pick brightly-colored foods in the produce aisle. These are high in antioxidants (antioxidants remove free radi cals in our body that damage our cells) and make a more appealing plate. Here are a few examples to look out for:

• White (bananas, mushrooms)

• Yellow (pineapples, mangoes)

• Orange (oranges, papayas)

• Red (apples, strawberries, tomatoes, watermelons)

• Green (guavas, avocados, cucumbers, spinach,leafy green, broccoli)

• Purple/Blue (blackberries, eggplants, , plums, prunes)

Limit Your Sugar Intake

It is no secret that sugar is linked to weight gain, diabe tes, acne and even heart disease. We all love the occasional sweet snack to satisfy a craving, but according to a study done by Harvard, the average American consumes 22 tea spoons of hidden added sugar per day. Often these sugars are disguised in jarred tomato or pasta sauces, beverages, soups, prepped meals and dressings.

Try to be conscious of what you are putting in your body, and make healthy trades or substitutions if a prod uct contains more than the AHA recommended daily amount of sugar (6 teaspoons). If you really enjoy sweets and don’t want to give them up, consider a sugar alterna tive to help you enjoy your favorite snacks.

Photo: It’s within our power to reset our routines and habits.

It’s your time

Wellness doesn’t have a beginning or an end

With the arrival of fall, those days of nesting and winter hibernation, along with the upcoming holiday overindulgence, are all rapid ly approaching. This is the moment to refocus on your healthy lifestyle choices and incorporate any changes you may want to implement before you get sidetracked by the holiday season. In order to be successful with any plan, it is important to determine what your goals are if you’re wondering how to make lifestyle choices.

Are you trying to avoid health problems, feel better, have more energy, take part in a sport, be able to play with your children or grand children, sleep better, decrease medications, live longer, or generally interest ed in how to be healthy? Whatever your reasons, once you’ve identified ways to be healthy, you will have an easier time sticking with it.

Focus on healthy lifestyle changes

Healthy weight management isn’t about depriving yourself of calories. Consider what else you can do to help with you to live better. Are you exercis ing regularly? Getting a good night sleep? Engaging in other stress-reducing activities?

Stress is not your friend when you are trying to shed some pounds or inches, because it results in increased levels of the hormone, cortisol, which results in increased carb cravings which can negate these healthy lifestyle tips.

Set realistic and achievable goals

Setting unrealistic goals will only result in disappointment and may cause you to give up on your journey. If those “pandemic pounds” are still a nuisance and your goal involves pounds lost, one to two pounds weekly is a reasonable weight loss

Set one goal that has nothing to do with weight

For instance, you might want to fit into a particular article of clothing that has historically been too tight. Or maybe you want to keep up with your dog when you’re out for a brisk walk without getting winded. Goals focused around healthy living are more sustainable than those driven only by weight loss.

Engage in daily structured activities, including exercise

The more exercise becomes part of your daily routine, the easier it will be to get it done. If you have time, exercise first thing in the morning before you have time to come up with excuses.

Make healthy eating a daily activity

Healthy eating doesn’t have to be boring mixing up your meals is a big component to sticking with your program. Keep more fruits, vegetables, beans and whole-grain foods at home and at work. Focus on adding healthy food to your diet, plant-based as much as possible, rather than just taking unhealthy foods away. Keep in mind that restricting foods can cause good intentions to backfire. You do not need to be perfect, and you don’t need to eliminate all the foods you enjoy. Make small changes over time. A healthy lifestyle includes nourishing both your body and soul.

Adopt new habits slowly

For instance, if you know you can’t give up your morning latte, then try having it with non-fat milk and no flavoring. It might seem boring at first but in a few weeks, the old flavored latte would probably taste way too sweet. Once your taste buds get used to not having artificial sweeteners, naturally sweet foods will be more pleasing to your palate and routine.

Photo: Maintaining a healthy lifestyle doesn’t have to be a daunting task. Small steps can lead to big changes.

Queens Long Island Renal Institute provides dialysis patients care, safety and convenience

he award-winning Queens Long Island Renal Institute focuses on care, safety and convenience for kidney dialysis patients in the New York metropolitan area. Located in the lobby level of Parker Jewish Institute for Health Care and Rehabilitation with its own entrance, the center provides care to Parker’s residents and patients as well as to the general public.

Queens Long Island Renal Institute offers the finest quality of care, state-of-the-art technology and uncompromised dignity, in a bright, ultramodern and comfortable setting.

The center is a certified 5-Diamond Status Facility, and is recognized for its demonstrated commitment to quality improvement by building and promoting a culture of patient safety. To earn this status, dialysis facilities must apply for the recognition each year. They must complete the program’s Culture of Safety module each year. A facility’s entire staff - including dieticians, management, nurses, medical directors, social workers and technicians - must participate in the program in order to qualify.

Licensed by the New York State Department of Health, QLIRI is led by a dedicated, interdisciplinary team of experienced nephrologists and dialysis registered nurses, a

renal social worker, and a registered renal dietitian. The team is ready to meet the individual needs of dialysis patients and families, and provides individual and family health education, as well as nutritional counseling and social work services.

QLIRI is outfitted with an in-center chronic hemodialysis. It features comfortable, state-of-theart, private treatment stations with personal TVs. There is also a homelike reception area with a large-screen TV as well as free wireless access. It

accommodates stretchers, and offers valet parking.

“With Queens Long Island Renal Institute conveniently located in Parker’s first-floor lobby, we continue to safely and comfortably meet the needs of our patients and residents, as well as members of the New York community who also benefit from our services,” said Michael N. Rosenblut, President and Chief Executive Officer of Parker Jewish Institute for Health Care and Rehabilitation.

Parker Jewish Institute for Health Care and Rehabilitation, which is headquartered in New Hyde Park, is a leading provider of Short Term Rehabilitation and Long Term Care. At the forefront of innovation in patient-centered health care and technology, the Institute is a leader in teaching and geriatric research. Parker Jewish Institute features its own medical department, and is nationally renowned as a skilled nursing facility, as well as a provider of community-based health care, encompassing Social Adult Day Care, Home Health Care, Medical House Calls, Palliative Care and Hospice.

HEALTH MEMO

Hearing your way to a long, healthy and more fulfilling life

Here is a fascinating statistic. Centenarians, people who live to be 100 years young or more, embody a fairly small percentage of the total U.S. population. In fact, only approximately one out of every 10,000 Americans are 100 years or older.

This small slice of the population who are surviving to extreme old age lures the attention of not only researchers but also the general public, as we attempt to recognize and learn from the experiences of those who beat the odds of environmental and biological hindrances to which most of us tend to fall prey. Why do some live such long, fulfilling lives, while others don’t?

Good question, and one that needs to be addressed!

Your first thought may be ‘perhaps these individuals are in some way genetically unique’. But no, the truth is, genetics only play a 25% part in their endurance. Guess what the other 75% is? Lifestyle!

So, what do we need to do to

live to 100, or beyond? What are we doing right? What are we doing wrong?

Urban priorities transformed as we moved towards the industrial revolution due to the fact that infectious disease became such a great risk at that time. How about today though? Well, today, social isolation is the health risk of our time.

Nowadays, one-third of the population claims to have two or less individuals who they can actually go to for comfort or help.

In researching centenarians, we’ve discovered that as people age, and, quite frankly all through their lifespans, they are

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constantly surrounded by extended family, friends, neighbors, spiritual advisors, even the mail carrier. The fact is that people are always either with them or dropping by. They are not left to live lonely lives.

Living a solitary life seems to be the norm in the developed world as we age. But, it doesn’t have to be and shouldn’t be! Happiness is having a large, loving, caring family and circle of friends.

About Parker Jewish Institute for Health Care and Rehabilitation

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Queens Long Island Renal Institute • 271-11 76th Ave., New Hyde Park • (718) 289-2600

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Posture and the brain

By Sharon Naylor

Are you a slumper? Check your posture right now to see if your shoulders are rounded forward and your back curled. Chances are you’ve eased into your natural posture: slouched down, head in alignment with your spine, shoulders back, back not straight. And your brain may be paying the price.

Researchers at several top academic insti tutions, including Harvard and Columbia uni versities, have been studying the link between bad posture and the brain for decades, and their recent findings show that improving pos ture can improve the brain’s function, and thus your mood and memory levels.

Researchers, for instance, found that when you assume what they call “power poses” of confident stance and tall, uplifted posture, your decision-making is subconsciously affected. When you stand or sit up taller, and pull your shoulders back and outward, your brain gets a signal that it’s the confident, powerful you in charge of your thinking, and, in turn, you might make more confident choices.

A Ohio State University study found that when you shake your head “no,” or nod your head “yes” while observing a scenario or listen ing to information, you may form positive or negative opinions about your observations depending on the motion of your head and its positive or negative message to the brain. And when you sit up straight, you’re more likely to

think positively and recall more positive memo ries. Slumping and slouching can generate negative memories, thoughts and perceptions, which creates stress hormones in the brain, as opposed to happier hormones that can trickle down into your daily choices and create a more energetic, happier you that feels like working out. Everything is connected, and it all starts with how you hold your frame.

Banish the slumping: For continued wellness throughout the decades

Dana Carney, a social psychologist at University of California, Berkeley, conducted a 2010 survey that was among the first to reveal that power poses demonstrating confidence (regardless of whether or not a person actually feels confident) increase levels of testosterone and lower levels of cortisol — the stress hor mone — in the brain. Because testosterone is associated with self-confidence, having good posture can create hormones in the brain that make you feel more self-assured. Carney says the power pose sends a signal to the brain, and what begins as a neural impulse turns into an actual, physiological response that boosts brainpower.

And science aside, your posture affects how you see yourself, as well as how others see you. If you’re slumped down and slouching during a job interview, for example, the interviewer will likely see you as less confident, and perhaps will have a neural impulse to judge you as less

capable. If you have good posture, with your shoulders back and your body aligned, you can look better in your clothes and will likely receive compliments from loved ones, which will boost your confidence and mood. You could also just love how you look in the mirror, which will make you feel lighter and more positive.

Good posture also pertains to walking. If you walk slumped down and in a shuffle, you look bedraggled and overwrought, which can make you actually feel bedraggled and over wrought. When you walk uplifted and with confidence, your brain registers “uplifted and with confidence,” and pumps out happy hor

mones to match the message.

Physical pain from bad posture can affect your brain, too. When you slouch often, you may experience back, neck, shoulder and even wrist pain, which can send signals to the brain that you’re suffering. The brain then needs to create pain-reducing hormones rather than happy ones. It’s quite hard to feel happy when you’re achy, sore or in such pain that you have to take medication for relief. Pain can cause depression when the brain gets sapped of positive hor mones.

Better posture leads to more brain power

So in many connected ways, good posture makes for a happier brain. And with your hap pier brain, you have better relationships, fitness, work performance, more intimacy and other positive effects on your lifestyle.

There are several ways to improve your posture, including taking a yoga class, since yoga elongates the body and retrains your frame to be more upright with your shoulders back and spine aligned, the position will soon feel more natural to you. Exercise as a whole also helps to improve posture.

You might also ask a co-worker or relative to help you get more mindful of your posture, with a gentle touch on your shoulder if you’re slouched down at your desk or kitchen counter. When you feel the touch, you’ll straighten up your posture and send a positive message to your brain. And even if you get a hundred touches in a day, you’ll eventually retrain your frame to hold power poses, and your helper won’t have to signal you to straighten up as often.

Having good posture can improve your confidence, mood and overall health

Photo: Good posture can boost your brainpower and improve your mood and well being throughout your life.

HEALTH MEMO

Take Steps Now to Protect Your Family From COVID-19 and the Flu

By Aaron E. Glatt, MD

Chair of the Department of Medicine,Chief of Infectious Diseases

Now is the time to reduce your risk of getting COVID-19 or the flu as we head into the fall and winter months.

The Food and Drug Administration recently authorized new “bivalent” versions of the Moderna and Pfizer-BioNTech COVID-19 vaccines for use as a single booster dose at least two months after completing the primary vaccination or receiving a booster vaccination. “Bivalent” means they are designed to work against both the original COVID-19 virus and the newer Omicron variants.

The Moderna bivalent vaccine is authorized for use in individuals 18 and older, while the Pfizer-BioNTech bivalent vaccine is authorized for individuals 12 and older. If you have not had COVID-19 within the past few months, these boosters will help you and your family stay healthy and out of the hospital. (If you have had COVID-19 recently, wait a few months before getting your booster to maximize its effectiveness.)

Current guidance from the Centers for Disease Control and Prevention says that it is safe to get both the COVID-19 and flu vaccines together, even during the same visit to the doctor or pharmacy, although some might prefer to vaccinate at separate times to minimize the reaction. The COVID-19 and flu vaccines are safe and effective at warding off these diseases.

All versions of the flu vaccine for the 2022-2023 season are quadrivalent vaccines, which are designed to protect against four different flu viruses, including two influenza A viruses and two influenza B viruses. The vaccine is available to all persons six months

One Healthy Way Oceanside,

and older and it is best to get it by the end of October.

While COVID-19, the flu, and the cold share similar symptoms, including cough, runny nose, sore throat, fever, headache, and fatigue, they are caused by completely different contagious viruses. Transmission can occur when an infected person coughs, sneezes, speaks, sings, or breathes and the droplets and aerosols they produce land in the eyes, nose, or mouth of people who are nearby—typically within three to six feet of the infected person. People can also get infected by touching their eyes, nose, or mouth without cleaning their hands after touching surfaces that are contaminated with one of the viruses.

The only definitive way to diagnose the viruses is by testing. Depending on the patient and underlying medical conditions, it usually is not necessary to test all patients for all viruses.

In addition to getting vaccinated, these standard precautions also

help prevent COVID-19, flu, and the cold:

If your hands are potentially contaminated, wash them with warm water and soap for at least 20 seconds.

People at higher risk for getting serious illness should consider wearing a mask when indoors among unvaccinated people and should maintain social distancing as much as possible.

• Cover sneezes and coughs with a tissue or your elbow.

• If you’re sick, stay home.

• Eat healthy and get sufficient rest.

• Stay hydrated.

• Clean and disinfect high-touch surfaces, such as doorknobs, light switches, electronics, and counters regularly.

Getting the vaccines is as simple as calling your doctor, visiting your local drugstore, or scheduling an appointment with Mount Sinai South Nassau’s Vaxmobile.

The Vaxmobile—operated in conjunction with the Town of Hempstead—offers each of the FDA-approved COVID-19 vaccines, including the bivalent vaccines, to eligible individuals older than two years. All vaccine recipients must show proof of age, and those ages 5-17 should be accompanied by a parent or legal guardian. It also provides a COVID-19 “Test and Treat” service, prescribing the antiviral medication Paxlovid to patients who test positive for the virus. To schedule an appointment, go to www.southnassau.org/sn/vaxmobile; for more information, call Community Education at (516) 377-5333 or send an email to vaxmobile@snch.org.

HEALTH MEMO

UHF Honors Parker Jewish Institute’s Chief Medical Officer

as

Parker Jewish Institute is proud to announce that Chief Medical Officer Igor Israel, MD, was honored recently by United Hospital Fund as a Quality Improvement Champion. Dr. Israel was recognized for his efforts to improve quality of care, patient safety, and the patient experience at Parker.

The fourth annual Tribute to Excellence in Health Care event was held in person at Cipriani 42nd Street in New York City, after two years of virtual events due to the Covid-19 pandemic. Dave A. Chokshi, MD, former Commissioner at the New York City Department of Health and Mental Hygiene, gave the keynote address.

Dr. Israel and his fellow honorees — physicians, nurses, physician assistants, pharmacists and a broad range of other health care workers — were each selected by a senior executive at their institution. They represent New York City, as well as Long Island, Westchester, the Hudson Valley, New Jersey, Connecticut, and Rhode Island, and were drawn from hospital systems, long-term care facilities, home care organizations, independent practice associations, federally qualified health centers, medical groups, and behavioral health organizations.

Quality Improvement Champion

quality.” The tribute was created to recognize and nourish this essential work, he said.

“Parker Jewish Institute is so proud of Dr. Israel, whose guidance, expertise and empathy complement our mission at Parker, where are team members are inspired every day to provide top-quality health care with dignity and compassion to our residents and patients,” said Michael N. Rosenblut, Parker’s President and CEO.

“I am honored to be recognized by the United Hospital Fund as a Quality Improvement Champion along with my esteemed peers in health care,” Dr. Israel said. “Together, we are making a difference in the region.”

Cary A. Kravet, a UHF board member and trustee of Northwell Health, was the event chair, and TD Bank was the Lead Sponsor of the Tribute.

“Today’s celebration of health care excellence is part of UHF’s broader work to build an effective and equitable health care system,” said UHF president Anthony Shih, MD, in his

opening remarks. “We have some of the best health care institutions in the world, many represented in this room, but we all recognize that we must relentlessly continue to improve

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

The Mount Sinai South NassauVaxmobile team administers the Pfizer-BioNtech COVID-19 BivalentVaccine.

Parker SeniorVice President of Patient Care Services, ColleenAriola; SeniorVice President of Nerken Center for Research Lorraine Breur;President & CEO Michael Rosenblut;Chief Medical Officer Dr.Igor Israel;Vice President of Corporate Engagement Lina Scacco;andAssociate Medical Director Dr.Arpan Philip at theTribute to Excellence in Health Care event.

Cancer care you can trust, right here on Long Island.

When Jimmie rang the Victory Bell to signify his final cancer treatment at Mount Sinai South Nassau in Oceanside, our team celebrated with him. Our cancer experts were able to be at his side every step of the way because we offer the full spectrum of cancer care, from chemotherapy to radiation therapy to surgery. Long Islanders are also able to participate in national cancer clinical trials through Mount Sinai, right here in Oceanside.

With this multidisciplinary approach, we help you overcome not only the cancer, but whatever else cancer brings with it.

Learn more at southnassau.org/cancer