by admin | Mar 15, 2022 | Newsletter |
I hope you are well during these challenging times. We have been through a lot lately—the Pandemic, and on top of that, the current war between Russia and Ukraine. It can be a challenge to maintain our stability and equanimity in witnessing the horrors of war and dealing with the stress of the Pandemic. We must create resilience in our minds, emotions, and bodies to deal with these stressors. To help increase your stability and physiologic reserve, I am devoting this issue of the Newsletter to Meditation, which is a core part of my Don’t Mess with Stress™ program. (1) I have written about meditation in a prior Newsletter. However, I feel it is an important linchpin in facilitating stress hardiness and reserve, the qualities that we need now more than ever. Meditation can help us cultivate a mindset of calmness and centeredness, to thoughtfully respond in our decisions and interactions. It gives us time to pause during our busy lives. I have been meditating for a long time, ideally twice per day but not always, and it has been an anchor in my life. In addition to having a daily meditation practice, I also recommend going back to the other three lifestyle basics as outlined in my book, Don’t Mess with Stress™: Diet, Walking(Exercise, Physical Activity, Dance, etc.), and adequate Sleep. Please go to Dr. Jill Baron Blog for articles about these 3 important behaviors, and check out my book, Don’t Mess with Stress™ for a more comprehensive discussion. ———————— How Meditation Helps Your Brain Function Better A lot of the research on meditation has been done on Mindfulness Meditation. The goal with Mindfulness Meditation is to have present moment awareness in a non-judgmental and non-reactive way, “with an orientation...
by admin | Aug 6, 2021 | health, Newsletter |
I hope you are doing well. It’s a been a little while since I have written to you and I wanted to reach out and connect. This month’s Newsletter is about dealing with heat outside. Coincidentally, I am going to be speaking about “burnout” next week, which is generated from both outside and inside ourselves. Heat Related Illness: Earlier in the summer in places in New York City and around the country, there were heat waves. In August, it can also get very hot outside and I wanted to give you some tips to help you stay cool and healthy in the heat. Heat-Related Illness is a term that encompasses a spectrum of conditions from hyperthermia (overheating of the body) to lower extremity swelling, cramps, to heat exhaustion, and finally heat stroke. (1) According to the Wilderness Medical Society Clinical Practice Guidelines for Prevention and Treatment of Heat Illness: 2019 Update, Heat Exhaustion is “mild to moderate heat illness” due to exposure to high environmental temperatures or strenuous physical exercise. The signs and symptoms of Heat Exhaustion include “intense thirst, weakness, discomfort, anxiety, dizziness,” and fainting. (1) One’s body temperature might be normal or elevated up to but not including 104 degrees F. With Heat Stroke, the body temperature is greater than 104 degrees F, and the signs and symptoms are more severe and can be deadly. They include “altered mental status, seizures, or coma resulting from passive exposure to heat or strenuous exercise.” (1) Also, flushed skin, rapid breathing, racing heart, and headache can be seen with heat stroke. (4) How can you prevent heat-related illness? First, identify your risk factors. Having any of the following conditions increases...
by admin | Apr 21, 2020 | Newsletter |
I hope you are staying safe and healthy during this very challenging and surreal time. It is not easy hearing about the swelling number of cases of and deaths from Coronavirus. It can be frightening and difficult to process. That said, I thought I would send out some thoughts and information, as well as some lighter fare to brighten your day. To start, here is a funny message I received from a friend: “A person was in CVS and saw a man whose cart was so full to the brim with hand sanitizers, baby wipes, and soaps. Everything that people need! The person told him how selfish he was and gave him the low down on the elderly, moms and people who need these types of things. The person also told the man he should be ashamed of himself. He then asked the person, “Are you done? Because I really need to get back to restocking the shelves now.” And a sweet takeoff on the Simon and Garfunkle song, “Homeward Bound” to make you smile. For Health Education about Coronavirus, I direct you to two videos that I found helpful: * A poignant and informative video from Dr. David Price, who is on the frontlines at New York Presbyterian/Weill Cornell. * A helpful video from a fellow Family Physician on how to clean your food from the supermarket or takeout. Can be applied to food delivery. “Silver Linings” from the Coronavirus Pandemic: First—We in the medical community are on a steep learning curve. We are learning much about this virus. It is possible that new treatments and preventive measures...
by admin | Mar 26, 2020 | Newsletter |
I know we are going through a challenging and surreal time during this Coronavirus pandemic. I have been reflecting on how best to empower myself and you to stay strong, healthy and keep a positive attitude. Reading and listening to the news, albeit important, also brings me down, both mind and body. The key is to stay abreast of the news, yet, prevent our immune systems from weakening from the stress, fear, and negativity. Here are some tips to help us weather the storm of this serious crisis. Of course, I cannot promise that any of these tips will prevent you from getting sick, but I believe they can strengthen your resilience and enhance your immune system. The Basics: Remain Calm. Stress and worry weaken your immune defenses. Avoid contact with the virus–I know this is challenging, since you don’t know who is infected or a carrier. Do your best to avoid crowded areas. Get enough Sleep. Aim for 7-9 hours per night. Go to bed before midnight, and ideally earlier, as the stress hormone cortisol goes up after midnight. Wash your hands often for at least 20 sec (sing Happy Birthday twice) –with soap and water, or if not, with hand sanitizer containing greater than 60% alcohol. Avoid touching your eyes, nose, mouth, and face with unwashed hands. For additional tips on Coronavirus prevention, please go to this CDC website: https://www.cdc.gov/coronavirus/2019-ncov/about/prevention.html Tips from Traditional Chinese Medicine: 1. Drink boiled hot water and add honey. Honey adds moisture to your lungs, according to Dr. Nan Lu, a Traditional Chinese Medicine expert and colleague. You can also add fresh ginger slices...
by admin | Aug 7, 2019 | Newsletter |
I hope you are enjoying the start of your summer! This month’s newsletter is dedicated to what to do in the moment when you are really stressed out. I have written previously about “holding your center” when things are falling apart or where you are having a major life stressor(s). (Please see my March 8th e-Newsletter). Acute stress such as worrying about deadlines, being late, performance anxiety, or dealing with frustrating customer service, can unfortunately be very harmful, and therefore is critical for you to interrupt and halt the stress response and ideally prevent it from occurring. I want to point out that all stress is not bad, as we need some positive stress to energize and motivate us, and increase our focus and performance. This is called EUSTRESS. We also need the stress response in emergent situations. You see, when you get stressed, your body pumps out adrenaline (also called epinephrine), and cortisol, hormones that work to get your body and mind ready to “fight or flee.” Your heart rate increases to pump blood around the body, your pupils dilate so you can see better, your respirations get faster and shallower, blood is directed away from the stomach and sexual organs to the large muscles of the arms and legs, so you are ready for action. But many of us, including myself, have gotten aggravated and stressed, out of proportion to situations that are not life threatening. We catastrophize. This excessive stress reaction can damage our minds and bodies. For these Acute Stressful Situations, I recommend the following: Notice that you are stressed—you might feel sensations of tightness...
by admin | May 20, 2019 | Newsletter |
This month’s newsletter is about your oral health. Yes, your mouth! Did you know that your mouth can be a gateway of prevention or a portal of disease? Recent research has shown that the some of the bacteria in the mouth including the tongue has been associated with pancreatic cancer, and that many diseases, like heart disease, stroke, dementia, and even bad breath have been linked to gum disease. Gum disease in the early stages is called gingivitis, and periodontitis is a more advanced form of the disease. Risk Factors for gum disease are smoking, inadequate brushing and flossing, diabetes; hormonal changes in girls and women; medications that lessen the flow of saliva; certain illnesses, such as AIDS, and their medications; and genetic susceptibility. Symptoms of gum disease include: Bad breath that won’t go away Red or swollen gums Tender or bleeding gums Painful chewing Loose teeth Sensitive teeth Receding gums or longer appearing teeth And conditions such as celiac disease, diabetes, lupus, GERD (Gastroesophageal Reflux Disease), and anemia, can have manifestations in the teeth, gums, and oral cavity. I examine my patients’ mouths for signs of disease, cancer, and gum inflammation. If you’d like to schedule an appointment for a complete history and physical examination, including your mouth, please call our office at 646-472-5043. What you can do to prevent gum disease and have healthier oral health: See your dentist regularly for checkups and cleanings Floss your teeth at least once per day to help remove plaque and bacteria. Brush your teeth at least twice per day, and ideally after meals. Use a tongue scraper gently at least...
