4 Ways to Boost Your Immune System for the Upcoming Cold and Flu Season

It’s expected that the 2022-23 winter will be a more active flu season than usual, and reports from mid-October are that it’s beginning earlier as well.

In addition to getting a flu shot if you haven’t gotten one already, there are some steps you can take to protect your body as much as possible from the cold and flu viruses that will be transmitted this winter season.

Brooklyn Center for Rehabilitation and Nursing has four ways to boost your immune system in order to stay as healthy as possible.

1. Get Your Body Moving

Staying active and exercising was found to be the No. 1 lifestyle factor that led to people being less likely to come down with an upper respiratory infection—around 45%, in fact. The key is to get at least 30 minutes of moderate-intensity exercise in at least five days a week. Even if you just do a brisk walk or do some heavy yard work, that can be enough to get your immune cells moving.

2. Don’t Skimp on Sleep

Your body needs seven to nine hours of sleep per night to recharge itself, and if it doesn’t get that sleep, it won’t be functioning as well as it should. That includes the ability to fend off viruses. While some people may be able to do well on less sleep, doctors believe that harm to your immune system is done if you’re getting fewer than six hours of sleep per night.

3. Keep a Diet of Fruits and Vegetables

Having a diet filled with brightly colored fruits and vegetables will give your body the nutrients it needs to ward off infection. In addition to fruits and veggies, look for foods high in antioxidants, such as tea, coffee, dark chocolate, and grains like buckwheat.

4. Remember Your COVID-19 Precautions

Making sure you’re vaccinated and boosted against COVID-19 along with the flu will give you the best chance to stay healthy, and remember your best practices during the height of the pandemic. Stay home or keep your distance from people when you’re sick, frequently wash your hands, and even consider masking in high-traffic areas like public transportation and medical facilities.

 

To learn more about Brooklyn Center for Rehabilitation and Nursing and all of the services they offer, visit http://brooklyn-center.facilities.centershealthcare.org.

4 Exercises to Do Daily to Lower Your Risk of Falls

Statistics from the U.S. Center for Disease Control and Prevention (CDC) show that one in every four Americans over the age of 65 suffers a fall every year. Falls can be extremely dangerous and lead to broken bones and even death, but you can do your part to lower your risk.

You can start by having your doctor help you through a fall assessment; it can help identify particular risks that you can correct. These include a variety of factors that range from medication side-effects to potential hazards in your home.

One thing, however, that everyone can do to decrease their risk of falling is engaging in regular exercise.

Brooklyn Center for Rehabilitation and Nursing has a look at four of the best exercises you can do to prevent falls.

1. Sit-to-Stands

Sit down in a chair with sturdy arms. Brace yourself on the arms and use the upper half of your body to help you rise out of the chair. Then, slowly lower yourself back into the seat until you’re sitting back down. Do 10 repetitions.

2. Chair Leg Raises

You can do this in the same chair. Start in a sitting position. Hold onto the bottom of the chair with both hands, then extend one leg straight out. While doing that, bring your knee in toward your chest while keeping your upper body still. Extend your leg back out and lower your foot to the original position on the ground. Do five reps on each leg and work your way up to 10 each.

3. Alternating Lunges

Stand with your feet hip-width apart and move your chair to the side, so you can hold it for balance. Keep your back straight and step forward with one foot. Then bend the knee of the other leg and get it as close to the ground as you can. Return to your original position and repeat it with the other leg. Do five reps on each leg and work your way up to 10 each.

4. Slow Toe Touches

Stand up straight with your feet together. Slowly roll your upper body down, extending your fingers toward your toes. Only go as far as you can. Return to a standing position and do this 10 times. With practice, your flexibility should improve.

 

To learn more about Brooklyn Center for Rehabilitation and Nursing and all of the services they offer, visit http://brooklyn-center.facilities.centershealthcare.org.

Are You at Risk of Catching Monkeypox?

In early August 2022, the White House declared monkeypox a public health emergency. Our collective psyche is still probably a bit rattled from the previous public health emergency that’s still ongoing—the COVID-19 pandemic, so it’s fair to wonder what’s going on here and be a little nervous at the same time.

But the declaration provides additional resources to people and increases access to care through medication and vaccines. The virus is not nearly as contagious or as deadly as COVID-19 was when it emerged in the U.S. in early 2020.

Brooklyn Center for Rehabilitation and Nursing has details on what monkeypox is and what the chances are of you catching it.

What Is Monkeypox?

Monkeypox is a viral disease that came from rodents and primates in west and central Africa and has been transmitted to humans. Symptoms include painful rashes, fever, headache, chills, and some respiratory symptoms, and it is rarely fatal.

How Does Monkeypox Spread

Most of the cases in the U.S. have involved men who had sex with other men, but it’s believed that it’s spreading in the gay community because one of the largest outbreaks came from a party in Europe that was attended by gay men.

While research is ongoing to see if monkeypox and be spread sexually, it is NOT a sexually transmitted disease. It spreads through close contact for a prolonged period of time between individuals, so an intimate encounter is as much of a risk factor as attending a crowded party and having skin-to-skin contact through activities like dancing.

Other High-Risk Activities

People living in the same house with an infected person have a higher risk of contracting the virus through close contact or through contaminated clothes, towels, bedding, and shared items like utensils or glassware.

Lower-Risk Activities

Experts don’t believe that monkeypox travels through the air as easily as COVID-19 does, so maintaining distance from people is a good preventative measure. It’s also not believed that activities like sitting on a bus or subway, touching railings or door handles, or trying on clothes will put people at much risk.

 

To learn more about Brooklyn Center for Rehabilitation and Nursing and all of the services they offer, visit http://brooklyn-center.facilities.centershealthcare.org.

Brooklyn Center for Rehabilitation and Nursing Investigates the Connection Between COVID-19 and Diabetes

As with any newer public health concern, the more time goes by since the onset of COVID-19, the more researchers learn about the disease.

One piece of information that’s emerging is how the virus can really impact those with diabetes.

It’s recently been reported that anywhere from 30% to 40% of all coronavirus deaths in the United States have occurred in people who were diabetic.

Brooklyn Center for Rehabilitation and Nursing has a look at why that’s the case and how those with diabetes might be able to protect themselves from the harsh effects of COVID-19.

Why Do Diabetics Struggle With COVID-19?

Data shows that diabetics aren’t more likely to be infected with COVID-19, but they do have a greater chance of having serious complications when infected.

Due to the way that diabetes wreaks havoc on the immune system, people with the chronic condition are more susceptible to more severe symptoms and complications from a number of viruses, not just COVID-19. Inflammation (internal swelling) is a common concern for diabetics, and viral infections can increase that, leading to complications.

Is There a Higher Risk Among Type 1 or Type 2 Diabetics?

According to the U.S. Centers for Disease Control and Prevention (CDC), those with type 1 diabetes may be at a higher risk for severe illness due to an increased risk of diabetic ketoacidosis (DKA). This is a condition that makes it hard to manage fluid and electrolyte levels and can lead to sepsis and septic shock.

How Can Diabetics Protect Themselves?

Above-target blood sugar levels can make inflammation worse, so the risk of becoming seriously ill from COVID-19 is lessened in those who manage their diabetes well.

Taking medication as directed, managing blood sugar, and keeping up with doctor visits are all ways to keep symptoms under control.

To learn more about Brooklyn Center for Rehabilitation and Nursing and all of the services they offer, visit http://brooklyn-center.facilities.centershealthcare.org.

Campaign: Care that Moves You

Brooklyn Center for Rehabilitation and Nursing With 4 Health Benefits of Eating Spinach

Most of us probably think of Popeye when it comes to spinach—and how it gave him super strength. Well, that isn’t far off, as the leafy vegetable is considered a superfood. Not only is it great for you, but it’s versatile as well. It can be eaten raw, served cooked, or used in baked goods and smoothies.

All of these ways to prepare it make it easy to consume. Brooklyn Center for Rehabilitation and Nursing has four health benefits of spinach.

1. Low in Calories, Rich in Nutrients

While three cups of raw spinach only has 20 calories, it’s packed with vitamins and nutrients. The same amount has two grams of protein and two grams of fiber as well. Three cups also provides 300% of the daily recommended intake of vitamin K, 160% of vitamin A, and 40% of vitamin C.

2. High in Antioxidants

Spinach is high in antioxidants that reduce inflammation and protect against disease. Various flavonoids in the vegetable can reduce the risk of cancer (and slow its growth if it is in the body), protect against heart disease and type 2 diabetes, and help prevent memory problems as well.

3. Can Keep You From Overeating

Spinach is said to contain satiety hormones, which leave your body feeling full and satisfied after eating, preventing you from overeating and snacking on unhealthy food in between meals. Eating spinach also promotes a better overall metabolism.

4. Helps Manage Blood Pressure

It’s believed that over half of American adults have issues with elevated or high blood pressure. One study, however, found that regularly consuming spinach can increase blood nitrate levels, which helps keep your diastolic blood pressure number (the lower number on the blood pressure reading) in check.

 

To learn more about Brooklyn Center for Rehabilitation and Nursing and all of the services they offer, visit http://brooklyn-center.facilities.centershealthcare.org.

Brooklyn Center for Rehabilitation and Nursing on When to See the Doctor Over the Flu

With the Omicron variant of COVID-19 mimicking cold and flu symptoms, it makes for a very confusing time if you’re at home with symptoms.

In addition to a cough, sore throat, and runny nose, signs of the flu include fever, tiredness, and head and body aches.

Brooklyn Center for Rehabilitation and Nursing has details on when you should see a doctor for the flu.

Get Tested

If you work outside the house and need to be tested over an illness with COVID-19 being a threat, you can go to your doctor’s office or an urgent care location to get tested for COVID-19 and the flu.

If you have the flu, you may be prescribed antivirals (like Tamiflu) that will make symptoms milder and can also shorten the time that you feel sick.

When to Seek Medical Treatment

Outside of being tested, staying at home and resting is oftentimes enough to combat the flu. You’ll want to get plenty of rest, drink fluids to avoid dehydration, and take over-the-counter pain medications as needed.

As for when you should seek medical treatment for the flu:

1. Signs of Severe Illness

Difficulty breathing, chest pain, severe muscle pain, or not being able to urinate are all reasons to get medical care as soon as possible.

2. High-Risk Factors

If you’re pregnant, diabetic, have a lung disorder, or even if you are just over the age of 65, you should at least call your doctor for guidance once you start showing flu symptoms.

3. Reoccurrence of Symptoms

You’ll also want to get checked out if your symptoms go away and then come back, especially if they are worse than they originally were.

To learn more about Brooklyn Center for Rehabilitation and Nursing and all of the services they offer, visit http://brooklyn-center.facilities.centershealthcare.org.

Brooklyn Center for Rehabilitation and Nursing With 6 Healthy Air-Fryer Recipes

In our increasingly busy lives, the air fryer has been a revelation. Using an air fryer not only cuts down the cooking and cleanup time, but it’s generally a healthier alternative than using oil. It doesn’t have the fat of the oil and lowers the calorie content by around 70 to 80%.

The meals, however, are only as healthy as the foods you put inside the air fryer.

Brooklyn Center is here to help with six recipes for your air fryer that are not only quick and delicious, but healthy too.

1. Fish and Chips

Enjoy some crispy fish with healthier sweet potato fries. The key with the fish is to use either almond flour, whole-grain flour, or whole-grain bread crumbs. Keeping bleached white flour out of the mix cuts down on empty calories and carbs.

2. Roasted Chickpeas

Chickpeas pack a powerful protein punch, and after tossing them in the air fryer, they provide a satisfying crunch as well!

3. Roasted Brussels Sprouts

Roasted Brussels sprouts are a delicious treat in the oven, but you need oil to crisp them up, and putting too much on them can make them too soggy. Don’t worry about that with the air fryer, as they come out nice and crispy every time.

4. Green Beans

Whether they’re plain or seasoned in salt, green beans in the air fryer have a surprising crunch that will have you thinking a whole new way about this vegetable side.

5. Chicken Wings

Season your wings with salt, pepper, and Italian seasoning and let them crisp up in the air fryer to enjoy this typically fatty comfort food without the guilt.

6. Sweet Potato Fries

We mentioned these above with the fish and chips, but if you peel a large sweet potato yourself, you can have enough fries for two people, and sweet potatoes are high in magnesium, potassium, and vitamin D while not wreaking havoc on your blood sugar like typical fries.

 

To learn more about Brooklyn Center for Rehabilitation and Nursing and all of the services they offer, visit http://brooklyn-center.facilities.centershealthcare.org.

Brooklyn Center for Rehabilitation and Nursing With a Guide on Climbing Stairs for Fitness

If you’re physically able, climbing stairs is one of the best cardiovascular activities that you can do. That’s because you’re getting the benefit of walking along with working against gravity by climbing the stairs—you’re pushing your body up while gravity tries to pull you down.

Studies show that when purposely done for exercise, just 10 minutes a day of stair-climbing can markedly increase your cardiovascular fitness level. Another study found that climbing eight flights of stairs a day can lower your overall risk of an early death by one-third.

Brooklyn Center for Rehabilitation and Nursing has a guide on how to mix up your stair-climbing routine and also how to get some exercise in when you might be short on time.

Mix Up Your Steps

Research found that taking quick steps, one at a time, is the best way to burn calories when stair-climbing (up to 15% more than taking two steps at a time). A quick routine of going up and down a flight of stairs (or up three flights, if available) is as follows:

• On the first flight, take quick and light steps up, one at a time. Go down at a relaxed pace.
• For the second flight, widen your stance and climb quickly again. Doing so engages more muscles in your hips and glutes. Again, go down at a relaxed pace.
• Just use the bottom step for this one with the following pattern: right foot up, left foot up, right foot down, left foot down. Count each movement and stop at 32.

Try to do this routine once or twice a week.

Tricks to Add Stairs to Your Day

Here are some tips to add some stairs into your day:

• Use the stairs at work if you only have to go up a flight or two, and if you are in a taller building, you can always climb two or three flights and then take the elevator the rest of the way.
• When out and about, choose the stairs over an escalator.
• And if you’re feeling groggy, walking up and down stairs at a normal pace for 10 minutes can give you a natural energy boost.

 

To learn more about Brooklyn Center for Rehabilitation and Nursing and all of the services they offer, visit http://brooklyn-center.facilities.centershealthcare.org.

Brooklyn Center for Rehabilitation and Nursing on 4 Bad Habits for Your Brain

We often talk about keeping your body healthy through diet and exercise for physical health, but bad choices made consistently can also be bad for your brain—in terms of both physical and mental aspects.

Brooklyn Center for Rehabilitation and Nursing is detailing the four worst habits for your brain and how you can avoid them.

1. Drinking Sugary Beverages

Not only are sugary drinks bad for your overall health, they can be bad for your brain specifically as well. Soda, sugary coffee drinks, and even fruit juice can cause a blood-sugar spike and potentially trigger chronic inflammation in the brain. That can lead to memory problems and lower total brain volume.

2. Not Getting a Consistently Good Amount of Sleep

Not only is getting seven to nine hours of sleep per night vital, you need to be getting that amount regularly—and if you go to bed and wake up around the same time each day, that’s even better. Not allowing your brain to rest and recuperate can damage nerve cells and lead to accelerated memory and other cognitive issues over time.

3. Higher Cumulative Use of Certain Medications

Studies have found that tricyclic antidepressants, some overactive bladder medications, and some over-the-counter antihistamines can lead to an increased risk of dementia due to a brain chemical that’s associated with learning and memory being blocked from doing its function. If you take any of these types of medications, as your doctor.

4. You Have a Negative Mindset

Holding grudges, always focusing on the negative, and being constantly resentful of others has been found to cause a decrease in memory and cognition skills in those 55 and older. Some of these thoughts are human nature, but the key is to be able to have a more positive mindset. You can accomplish this by writing down five things you are grateful for and focusing your energies on those and also engage in meditation or deep-breathing exercises when you’re having negative thoughts.

 

To learn more about Brooklyn Center for Rehabilitation and Nursing and all of the services they offer, visit http://brooklyn-center.facilities.centershealthcare.org.