Your Health | Mount Sinai Today

Why Are Vaccines Important?

Updated on Aug 13, 2025 | Featured, Your Health

Vaccines strengthen your body’s natural defenses. They are the safest and most effective way to protect yourself and your family from many preventable diseases, according to the U.S. Centers for Disease Control and Prevention (CDC).

Vaccines are one of the few ways we have to eliminate—or mostly eliminate—certain diseases. But often, for this approach to be effective, almost everyone needs to get vaccinated, according to Jennifer Duchon, MD, MPH, DrPH, a pediatrician and an expert in infectious diseases. In this Q&A, Dr. Duchon, who is Hospital Epidemiologist and Director of Antimicrobial Stewardship at the Mount Sinai Kravis Children’s Hospital and Associate Professor of Pediatrics at the Icahn School of Medicine at Mount Sinai, discusses why vaccines are important, especially for young children, and why you should talk with your doctor or health care provider if you have any questions about them.

Jennifer Duchon, MD, MPH, DrPH

Why are vaccines important? Vaccines help keep us healthy on several levels. On a personal level, getting vaccinated prevents you from getting sick or from developing the worst complications of a vaccine preventable disease, such as hospitalization or death. On a community level, getting vaccinated keeps your family and friends safe. Some people cannot get vaccines; they may be too young or may have a compromised immune system or some other health issue that makes them unable to receive a vaccine. But if you’re vaccinated, your risk of transmitting the disease is usually much lower. Which means you help others near you avoid getting the disease.

How does that work? In a particular population, we need a percentage of people vaccinated to prevent the spread of certain diseases. For example, for measles, which we consider to be eliminated in the United States due to an effective vaccine, we need about 95 percent of the local population to be vaccinated to prevent spread. Even a small outbreak can spread farther and faster than you’d think, and as fewer people are vaccinated, epidemic spread of a disease is possible. Remember, we’re all citizens of the world, and we have a responsibility to protect people who can’t protect themselves from vaccine-preventable diseases.

What vaccines do children need? We recommend several vaccines for children. Some start at birth; others we administer later. Some are single vaccines, while others require multiple doses to build up immunity, or yearly vaccination to combat emerging disease mutations. For the exact vaccination schedule, check out the American Academy of Pediatrics (AAP) vaccine schedule and the CDC website. These vaccines include:

During a child’s first year, we administer vaccines to protect against hepatitis, Streptococcus pneumoniae; Haemophilus influenzae (which are bacteria that cause meningitis, blood stream infections and ear infections); tetanus, diphtheria, and pertussis; and RSV (respiratory syncytial virus).

At one year of age of older, children receive one vaccine against measles, mumps, and rubella, known as the MMR vaccine, as well as for varicella (chickenpox) . When they reach 4 to 6 years of age (typically school age), they need a booster shot for some of these diseases, including the MMR and varicella vaccines.

Booster shots for tetanus, diphtheria, and pertussis are also needed after the primary series.

We also recommend certain vaccines for older school age kids, to protect against diseases such as Human Papillomavirus (HPV) and meningococcal disease.

There are also some vaccines available for people with certain medical conditions as well as boosters for pregnant and elderly people. In addition, there are vaccines adults and children need annually, such as flu and COVID-19.

If I have any questions or concerns about vaccines, what should I do?

If you have any questions, don’t hesitate to ask your doctor or your child’s doctor. It’s important to know that all the vaccines listed on the AAP and CDC schedules have been studied extensively for safety and efficacy. Even the newest vaccines have been researched very carefully. The CDC continues to collect information about the safety of all vaccines; there are mechanisms in place for anyone—the public, a health care provider, or a health department—to report adverse reactions. The CDC studies these results, looking for trends. I recommend speaking to your primary care pediatrician, your family doctor, your obstetrician, or whomever you see regularly, have a long-term relationship with, and trust. You know these doctors—and you know they have your and your child’s best interests at heart. I always recommend asking as many questions as you want.

Find a Mount Sinai doctor

The Benefits of Social Skills Groups for Autistic Individuals: Improving Communication and Relationships

Aug 7, 2025 | Seaver Autism Center, Your Health

For the last three years, the Seaver Autism Center has offered clinical social skills groups at The Mount Sinai Hospital. These groups are free of charge to families, thanks to generous grant donations from RVC Blue Speaks.

The Seaver Center provides hundreds of free autism-focused diagnostic evaluations each year in the context of research studies. In many cases, Seaver Center clinicians recommend social skills interventions to families.

Jessica Zweifach, PhD

“We are proud to be able to offer this critical support within our own Center,” says Jessica Zweifach, PhD, the social skills group therapist.

“Social skills groups are a place for children on the spectrum to learn and practice social skills with peers.”

In a Q&A, Dr. Zweifach, licensed clinical psychologist, Seaver Autism Center for Research and Treatment, Assistant Clinical Professor, Psychiatry, Icahn School of Medicine at Mount Sinai, explains what a social skills curriculum offers and how these help families, including beyond the clinic setting.

“In addition to learning social communication skills, families involved in our group have told us that they have made lasting connections with the other participating families, which have continued outside of the group,” she says.

She adds, “We want all families of children on the spectrum to have access to excellent care, and we feel lucky to get to work with so many amazing families.”

What is the social skills curriculum?

Seaver clinicians host Seaver NETT (Nonverbal communication, Emotion recognition, and Theory of mind Training) social skills groups. Seaver NETT is a 12-week cognitive-behavioral intervention, which was developed by clinicians at the Seaver Autism Center. The program has evidence that shows improvement in the presenting challenges of those who participate in this manualized social skills protocol;: A randomized comparative trial showed participants who received the NETT intervention displayed significant improvements in social behavior outcomes, including nonverbal communication, empathic responding, and social relations. We also recently added an extension to the NETT group, so that families could continue learning together.

What happens in the Seaver NETT Social Skills Group?

The Seaver Autism Center recruits small groups of children and their parents to engage in the Seaver NETT social skills program annually. Children and parents meet in separate groups, with overlapping intervention goals. Topics include, conversational skills; how to pick up and read social cues; perspective-taking skills; ways to engage and develop friendships with peers; and other relevant skills to enhance social understanding and skills.

How have the Seaver NETT social skills groups helped families?

The Center has received very positive feedback from families who participated in the Seaver NETT groups. Many families expressed interest in continuing to come to the Seaver Center for social skills groups at the conclusion of the intervention.

To continue working with these families, past and current clinicians at the Seaver Center developed additional social skills lessons—guided directly by family feedback—and extended the program to meet the specific needs of these children and families who wanted to continue in the group. The families were thrilled for this opportunity. One mother said her child has been waiting to join the Social Skills group at the Seaver Center again. She said her child felt understood and validated and that the curriculum in the groups was comprehensive, organized, and allowed the child to learn regulation skills.

Review from participating autistic child: “Can we extend the time? Because it is really fun!”

Review from participating parent: “The curriculum and practice exercises from this group should be implemented in schools because it helps our children regulate their emotions, understand themselves and others and find better ways of communicating”

Clinicians at the Seaver Center are very grateful to have funding for social skills groups, so they can provide interventions for autistic individuals in the community regardless of whether they are able to pay for services.

Being able to lead social skills groups that are free of charge to families has been incredibly meaningful to all of us at Seaver. 

If you and your family are interested in learning more about the Seaver NETT Socials Skills Group, or are interested in joining a group, please contact the Seaver Autism Center: TheSeaverCenter@mssm.edu.

Learn more about the Seaver Autism Center for Research and Treatment

Four Simple, Healthy Lunchtime Swaps

Aug 6, 2025 | Diet and Nutrition, Your Health

When lunchtime comes around, most everyone wants something delicious. But few have the time to prepare a nutritious meal. The result: We often settle for standard fare that is high in calories and low in nutrition.

Taylor Stein, RD

But there is a simple option. Make some easy swaps to lighten up your lunch. Low in sugar and packed with gut-healthy nutrients, these swaps, recommended by Mount Sinai dietician Taylor Stein, are great for both adults and kids.

Swap: White Bread for 100 Percent Whole Wheat, Sourdough, or Sprouted Whole Grain Breads

Why: Refined carbohydrates found in white bread have had fiber and nutrients removed to increase shelf life and change flavor. This also causes faster digestion and absorption, leading to rapid blood sugar spikes and crashes. Whole grain options digest more slowly, supporting longer-lasting fullness and steady energy throughout the day—important for both kids in the classroom and adults at work.
Tip: Look for “100 percent whole wheat” or “sprouted grain” as the first ingredient.

Swap: Deli Meats for Diced/Shredded Chicken, Turkey, Salmon, or Plant-Based Alternatives

Why: Deli meats often contain high levels of sodium and saturated fat and are preserved with nitrates and nitrites, which are linked to increased cardiovascular disease and cancer risks. Including plant-based proteins, using ingredients such as chickpeas, lentils or tempeh—a fermented soybean dish that is a staple food in Indonesia—can boost fiber intake and support environmental sustainability. Homemade proteins allow full control over seasoning and offer fresher, more wholesome meals. For kids, varying textures and flavors can build curiosity and lay the foundation for healthy eating habits.

Tip: Pack diced or shredded homemade proteins like chicken breast, turkey, or salmon, or choose plant-based options such as chickpeas, lentils, or tempeh. Use your favorite seasonings for flavor.

Swap: Sugary Drinks for Fruit-Infused Water, Smoothies, or 100 Percent Juice

Why: Drinks with added sugars are absorbed quickly by the body, causing blood sugar spikes and crashes that can result in fatigue and poor focus—whether in school or during an afternoon meeting. Sugary beverages also contribute to tooth decay and alter taste preferences, especially in children, encouraging more sugar cravings. Healthier drink choices are naturally sweet, less processed, and can be portioned to support proper hydration without the sugar rush.

Tip: Replace sugary beverages with fruit-infused water, homemade smoothies, or 100 percent juice.

To make fruit-infused water: Add fresh, chopped fruit of your choice to a pitcher of cold water, refrigerate, and let steep for up to 24 hours; the longer the steep, the stronger the flavor.

Swap: Packaged Sweets for Whole Fruits and Non-Processed Snacks

Why: Highly processed, fried snacks, such as potato chips and tortilla chips, are engineered to be extra flavorful, which can lead to overeating. This is especially concerning in children, as early exposure to such snacks can influence eating patterns into adulthood. Minimally processed snack options that deliver satisfying textures—like crunch—without the health risks are better choices for both kids and adults. They help shape healthier taste preferences and encourage moderation.

Tip: Instead of chips, cookies, or candy, opt for whole fruits, snacks with reduced sugar and sodium (avoiding excessive artificial sweeteners), or baked, roasted, or dehydrated fruits and vegetables—such as edamame or seasoned and roasted chickpeas.

Look for snack products with labels that include: “High fiber”; “No added sugars”; “Whole Grains”; “Reduced sugar, fat, or sodium”; and “Good source of.” Learn more about reading food labels.

Schedule an appointment with the Mount Sinai Physiolab for personalized health and awareness recommendations. Note: The Physiolab does not take insurance at this time.

Find a Mount Sinai Primary Care Doctor and Schedule an Appointment

Why Sitting Is the New Smoking: How to Combat the Health Effects of Sitting All Day

Updated on Aug 5, 2025 | Your Health

Sitting for long periods has become a routine part of modern life, especially for people working at desks or spending much of the day in front of a screen. While it might seem harmless, experts are increasingly pointing to the health risks that come with too much time spent seated.

Andrew Dorsey, MS

In this Q&A, Andrew Dorsey, MS, an Exercise Physiologist at The Mount Sinai Physiolab and Clinical Research Coordinator at Mount Sinai’s Department of Environmental Medicine, talks about what prolonged sitting is doing to our health and how small adjustments in our daily habits can make a meaningful difference.

Is sitting the new smoking? What does that mean?

Sitting puts millions of people at increased risk for chronic disease and other metabolic dysfunction. That includes things like type 2 diabetes, osteoporosis, and even some cancers.

Physical activity has gradually been removed from our routines as technology has made daily life more convenient. We’ve slowly engineered physical activity out of our lives. Even if you look at transportation, people are choosing the easiest way to do things just to not move around. Whether it’s electric scooters or escalators or online food delivery, we have fewer built-in reasons to move.

While sitting might not be exactly as harmful as smoking in a clinical sense, it is still a serious health concern. The data might not say it’s as risky as smoking, but it is something that affects almost everyone who works a desk job. It does significantly increase one’s risk for chronic disease. So, in that sense, sitting has become the new smoking.

What can I do during the workday to offset sitting all day?

Adults are recommended to have about 150 minutes of moderate intensity physical activity per week. That may seem like a lot, but it is manageable when you break it down. If you took three, five-minute breaks during a workday, five days a week, that’s 75 minutes. That’s already half of what you’re aiming for.

You can incorporate movement in short, simple ways:

Get up from your desk, walk around, stretch, even walk in place. Just standing while you read something or take a phone call can help. It adds up over time.

Walking meetings are also recommended. If you have something to talk about with a coworker, suggest walking while you chat. You’d be surprised how many people would be happy to move around instead of sitting in another conference room.

Make the conscious decision to take the stairs, rather than the elevator, can make a difference. If you take the stairs once a week, that is a meaningful change. You don’t have to do it daily to see benefits.

How can I move more if I can’t leave my desk often?

If you are on a call or reading something, that is a good time to stand up. Standing desks have become more popular. They are not for everyone, but if it works for you, it is a good way to reduce the time spent sitting.

Treadmill desks and under-desk walking pads are also suggested, and people who work from home sometimes walk slowly while answering emails or on Zoom calls. You don’t need to walk for hours, even 20 minutes a day can have real value.

Even seated movement helps. There is a technique called The Soleus Push Up . Essentially, it is doing calf raises while sitting. You just raise and lower your heels. It’s simple, and it improves circulation. That is added physical activity even while seated.

There are also easy ways to move more during your commute. Getting off the subway one stop earlier, or walking one stop further before getting on, adds a little physical activity to your day without needing extra time.

What’s one small change I can make that helps me turn movement into a routine?

The goals that you set are important. A lot of people set goals that are too big at first. For example, deciding to walk to work every day might not be realistic. It might rain. You might be tired. And if you miss a day, you feel like you failed and stop trying. But if your goal is to get off the subway two stops early a couple times a week, that is more manageable.

Smaller goals are easier to stick with and can boost motivation. Instead of feeling bad about missing a big goal, you feel good that you did something productive. That feeling helps the habit stick.

It can help to share your goal with someone else. If you tell a coworker or friend, that helps with accountability. It’s easier to stay consistent when someone else is doing it with you.

How does staying active help us?

In addition to the obvious physical benefits such as reduced risk for cardiovascular disease or improvements in weight and your body mass index, physical activity has strong mental health benefits too. It improves energy, focus, and decreases fatigue.

Some people might worry about leaving their desks during the day, and might think that taking a break will make them fall behind. But even just walking a short loop around the office can help reset your brain. You might actually be more productive afterward.

Schedule an appointment with The Mount Sinai Physiolab for personalized health and awareness recommendations. Note: The Physiolab does not take insurance at this time.

What You Need to Know Right Now About Legionnaires’ Disease in New York City

Aug 5, 2025 | Featured, Infectious Diseases, Your Health

You have probably heard about an outbreak of Legionnaires’ disease in New York City. Legionnaires’ disease is a type of pneumonia (lung infection) caused by Legionella bacteria. The outbreak is mostly affecting people in an area of Harlem. The disease is suspected to have been caused by a building’s cooling system.

Vani George, DO

A key takeaway for New Yorkers is that Legionnaires’ disease is not contagious, cannot be spread by person-to-person contact, and can be treated with antibiotics, according to Vani George, DO, Assistant Professor, Medicine (Infectious Diseases), Icahn School of Medicine at Mount Sinai.

In this Q&A, Dr. George discusses Legionnaires’ and how to protect yourself.

Can I catch Legionnaires’ from another person?

No, you cannot. Legionella bacteria thrive in warm water and people get infected and sick by breathing aerosolized water droplets in the air that are contaminated with Legionella.

What are early symptoms I should watch for, and how serious can it get?

Some of the early symptoms of Legionnaires’ disease are very similar to flu and can include fever, cough, headaches, shortness of breath, and muscle aches. As opposed to other types of pneumonia, Legionnaires’ disease can cause gastrointestinal disturbances, such as nausea, vomiting and diarrhea, as well as kidney injury.

How is Legionnaires’ disease treated?

Legionnaires’ disease can be effectively treated with antibiotics. Complications from the disease are less common if treatment is started early on. It’s important to contact your health care provider as soon as possible if you have flu-like symptoms.

How did the recent outbreak in New York City happen?

Currently, there is a cluster of Legionnaires’ disease in Harlem from the following zip codes: 10027, 10030, 10035, 10037, and 10039. The suspected source of the bacteria causing pneumonia in this community is a cooling tower in the affected area. Cooling towers are water systems on top of the buildings that control the temperature of cooling systems, such as central air conditioning or refrigeration. There is an ongoing investigation and all the cooling towers in this area are being tested by local health authorities. The New York City Department of Health & Mental Hygiene has reported that the current outbreak is unrelated to any building’s plumbing system. It is safe for you to drink water, bathe, shower, cook, and use your air conditioner.

Is this contamination likely to happen at other locations in the city, and how?

The contamination can happen at other locations in the summer months because the bacteria thrive in warm water between 77-113^o F and in stagnant water. New York City’s cooling tower regulations have specific requirements of maintenance to prevent such outbreaks in the community.

Beside cooling towers, how else is the disease spread?

In addition to cooling towers, other sources of legionella have been decorative fountains, hot tubs, humidifiers, hot water tanks, and whirlpool spas.

Am I at higher risk because of my age or any health issues I have?

Most healthy people exposed to Legionella generally don’t get sick. Individuals at higher risk of developing Legionnaires’ disease after exposure are:

Adults 50 years or older
Current or former smokers
People with weakened immune systems
People with a chronic disease

How can I avoid Legionnaires’ disease?

If you own any of the following devices, you should follow the manufacturer’s instructions regarding cleaning, disinfecting, and maintenance:

Cooling towers
Decorative fountains
Hot tubs
Centrally installed mister, atomizers, air washers or humidifiers

The Centers for Disease Control and Prevention has developed a useful toolkit in controlling Legionella in common sources of exposure.

For more information, read Cooling Towers: Learning from Legionnaires’ Disease Outbreak Investigations from NYC Health.

Find a Mount Sinai doctor

Three Nutrition Tips for a Stronger Immune System

Updated on Sep 12, 2025 | Diet and Nutrition, Your Health

Viruses are in the air and all around us, from the common cold to COVID-19. Eating a healthy, balanced diet primes and activates your immune system to fight these pathogens, even before you get sick.

In this Q&A, Taylor Stein, Associate Researcher and Registered Dietitian at The Department of Environmental Medicine, Icahn School of Medicine at Mount Sinai, discusses what foods you should eat to support your immune system this cold and flu season.

How does nutrition affect my immune system?

If your diet contains a lot of saturated fatty acids, sugar, and refined carbohydrates, you will not have as strong of an immune response compared to someone consuming diets rich in micronutrients, antioxidants, and fiber. Certain nutrients—specifically vitamins A, D, E, and K—are fat-soluble, meaning they are stored in your fat and take time to accumulate, especially vitamin D. These vitamins support different functions of the immune system and are readily available to fight disease in advance.

Does this mean I need to consume these nutrients before I get sick?

Yes. When you are sick, your immune system is scavenging the body for nutrients, and if you don’t have enough fat-soluble vitamins stored, it can take you longer to get better. Additionally, being sick can affect your ability to eat and drink, so it is very important to have a balanced diet at all times to keep up your stores of these vitamins. Alternatively, vitamins that are water soluble, such as vitamin C and those in the B-complex group, cannot be stored, so you should strive to eat lots of these while you are sick. You also need to eat plenty of macronutrients—carbohydrates, proteins, fiber, and fats.

Follow these easy tips for a healthier immune system:

Buy colorful produce (the brighter, the better).
Snack on nutritious, high-fiber foods such as fruits, veggies, cheese, nuts, seeds, whole grains, bean dips, guacamole, etc.
At meal time, fill one quarter of your plate with protein, one quarter with a whole grain or starchy vegetable, and the other half with brightly colored vegetables.

Taylor Stein, RD

What foods are good for my immune system, and why?

Immune system health largely depends on five food groups:

Animal meats, fish, dairy products, legumes, nuts, and whole grains. Proteins are the building blocks of cytokines, small proteins that send signals to the immune system telling it where to send white blood cells to fight infections. Since cytokines require different amino acids, you need to eat a variety of protein both from animal and plant-based products. High protein foods contain B-complex vitamins, which are necessary for cell proliferation, which plays an important role in immunity.
Brightly colored fruits and vegetables. Apricots, kiwi, blueberries, avocados, carrots, strawberries, Swiss chard, bell peppers, raspberries, red onions and other brightly colored produce are filled with both fat-soluble and water-soluble vitamins and are also a great source of fiber.
Fortified dairy products, eggs, and salmon. These are a great source of vitamin D, which helps activate T cells and has other important functions that affect your immune system. You can also get vitamin D in smaller amounts from nuts and mushrooms. Sunlight is also a great source of vitamin D.
Nuts, seeds, eggs, legumes, and fish. These all contain disease-fighting minerals, such as zinc, magnesium, and selenium. Pumpkin seeds, almonds, cashews, shellfish, tuna, chickpeas, and lentils are all good sources of these minerals.
High-fiber, pre-and-probiotic, and fermented foods. These foods are good for your gut, where more than 70 percent of your immune cells live. High-fiber foods include legumes, fruits, and vegetables. Pre-and-probiotic and fermented foods include yogurt, kefir, and buttermilk. These gut-healthy foods are important in maintaining lymphoid tissue in the gastrointestinal tract that helps fight disease.

What are some easy ways to incorporate these foods into my daily diet?

A great way to get more of these foods is to eat them as snacks. For example, snacking on nuts and seeds, bean or guacamole dip, whole grain toast with avocado, and fruit and cheese are all easy ways to get more of the nutrients that prime the immune system. You also need to include them in your main meals. Each dish should include a good source of lean protein—meats, poultry, or fish—and plant-based proteins such as beans, as well as non-starchy vegetables. A simple rule is to fill one quarter of your plate with protein, one quarter with a whole grain or starchy vegetable, and the other half with brightly colored vegetables.

How do these foods compare to taking supplements?

When it comes to immune system health, it is good to have a food-first mentality. Whereas supplements typically provide only one nutrient, a balanced diet filled with whole foods contains all the micro and macronutrients you need. These nutrients work most optimally when they are paired together and are easier to digest than supplements. However, supplements can be a great tool for someone who struggles to eat a variety of foods or has a condition that reduces their ability to consume or prepare healthy food. Keep in mind that supplements are not regulated by the Food and Drug Administration, so it is important to get a doctor or dietitian’s advice on what supplements you should use.

What else is important for my immune system?

Getting plenty of sleep and exercise will also strengthen your immune system. Sleep plays a vital role in hormone production, regulation, and function, which strengthens the immune system, and plays a role in building cytokines. Exercise creates stress in your body and activates the same pathways that are triggered when you’re sick, and gets your body primed and ready for when it needs to fight a pathogen. Lastly, recent studies have found that mental health disorders are associated with decreased immune function, which leads back to sleep hygiene and physical activity. However, mental health can be the cause and effect of not getting enough sleep or exercise. In any case, physical activity, sleep hygiene, and managing mental health are all important to maintaining a healthy immune system.

Did you know?

Orange-colored fruits and vegetables are high in beta-carotene, which the body converts into vitamin A, a fat-soluble vitamin
Avocados and kiwis provide vitamin E, an essential micronutrient for building T cells, which play a vital role in fighting disease
Green leafy vegetables and cruciferous vegetables, including broccoli, cauliflower, and cabbage, contain vitamin K, another essential fat-soluble vitamin
Leafy greens, bell peppers, and oranges contain Vitamin C, a powerful antioxidant that supports immune system function