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Nutrition to Help Prevent Kidney Disease

3/29/2019

An estimated 15% of adults in the United States have Chronic Kidney Disease. That's 1 in 7, approximately 37 million people.

Kidney Disease is the 9th leading cause of death in the United States. It affects approximately 37 million people in the United States, and 9 in 10 don't even know they have it. There are many factors that contribute to the chance and diagnosis of chronic kidney disease - family medical history of kidney disease, obesity, high blood pressure, diabetes, old age, past kidney damage (trauma to them), smoking, unhealthy eating and exercise habits.

Some of these risk factors, like family history of kidney disease, cannot be controled or mitigated. Others can be. Smoking, eating habits, obesity, exercising habits are factors that we can control and change in an effort to better our health and prevent kidney disease. In particular, we will explore diet recommendations set forth by the National Kidney Foundation and a study published in the American Journal of Kidney Disease in 2013.

9 in 10 people don't know that they have Chronic Kidney Disease, especially when it is in the early to mid stages.

A Dr. Alex Chang, MD, MS, from John Hopskins University lead a

team of researchers in a study, in 2013, that found people with normal kidney function who had unhealthy eating habits were more likely to develop kidney disease than those with no unhealthy eating habits. In fact, they studied people with three unhealthy lifestyle factors - smoking, obesity and poor diet. These people were found to be 13% more likely to develop kidney disease than those people with normal kidney function and healthy lifestyles and eating.

Unhealthy eating habits, for this study, meant regular consumption of a diet high in red meat or processed meats and sugary drinks like soda and low in foods like fruit, whole grains, low-fat dairy etc. Researchers defined obesity as those who had a body mass index (BMI) of 30. It was found that obesity doubled the chance of developing kidney disease. In those that smoked regularly, it was found that people were 60% more likely to develop kidney disease.

Chronic Kidney disease affects about 15% of women and 12% of men.

These are sobering statistics. So what can we do to mitigate the chances of our developing kidney disease? Here are some tips:
- Get tested. Speak with your doctor and find out what your risk is and speak about next steps.
- If you smoke, quit. This can be difficult, but it is not impossible. Speak with your primary doctor for resources on how to start.
- Start exercising. 30 minutes of walking a few times a week can go a long way. Speak to your doctor for more information on the best way to get started.
- Transform your eating habits. Again, speak to your doctor, or a certified nutritionist about getting yourself set up with a good eating plan for your body.

Diabetes (38%) and high blood pressure (26%) are the two leading outside causes reported in end-stage Chronic Kidney Disease.

The National Kidney Foundation published some eating tips based on

Dr. Chang's study. Here are their tips for a healthier diet that can help prevent kidney disease:
"

Cut the sodium: Americans today consume 50% more than the recommended daily quantity of sodium -- 2,300 mg of sodium, about one teaspoon of salt, should be the daily limit.
Reduce red meat: High protein diets, especially those containing large quantities of animal protein, may harm the kidneys. Red meat is also high in saturated fat—another no-no.
Stop the soda: Sugar-sweetened beverages, such as sodas are high calorie and contain no nutritious value. Colas also have phosphorus additives which can harm the kidneys.
Pass on processed foods: Crackers, potato chips, deli meats, cheese spreads, and instant potato mix are all examples of processed foods that are high in sodium and phosphorus additives - both which can have negative effects on the kidneys.
Slow down with sugar: An overdose of sugar can lead to diabetes and obesity, which are linked to kidney disease."

Kidneys play an imperative roll in our bodies, health and quality of life. Take care of them. Make good, healthy choices.

Sources
- "The Right Diet May Help Prevent Kidney Disease, New Study Finds", April 17, 2013, National Kidney Foundation
- "The Correct Diet Can Help Avoid Kidney Disease", April 17, 2013, Kelly Fitzgerald, Medical News Today
- "Chronic Kidney Disease in the United States, 2019", Center for Disease Control and Prevention
- "One in Seven American Adults Estimated to Have Chronic Kidney Disease", June 6, 2017, National Kidney Foundation

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Kidney Disease

3/13/2019

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In last week's edition of the Golden Nuggets newsletter, we noted that March is National Kidney Month and we started exploring the world of kidneys. Let's review: Kidneys are fist-sized, bean-shaped organs found in the human body below the rib cage and symmetrically placed on either side of the spine. Each person has two kidneys in their body. The function of the kidneys is to filter our blood to remove waste, excess fluid and acid build-up in our cells. This process helps our bodies maintain healthy levels and balance in salts, minerals and water. Kidneys also help produce hormones that control blood pressure, maintain healthy bones and make red blood cells.

Now that we've reviewed what our kidneys are and how they function, let's learn more about kidney disease - what it is, what it's causes and symptoms are and see how we can treat it and prevent it.

Kidney disease is a term that describes the gradual loss of function in the kidneys. It is also know as kidney failure. As we saw above, kidneys filter waste out of the blood, which are then removed from the body through urine. When this function becomes significantly impaired, attesting to advanced kidney disease, there is large build up of electrolytes, waste, and fluid levels in the body. Kidney disease is designated as chronic kidney disease (or chronic kidney failure) after 3 months with significant issues with one's kidneys.

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Golden Nuggets, March 2019

3/6/2019

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A publication of Golden Horizons Elder Care Services, Inc.

A Message from the Office

Sitting at my desk composing this message, I look out my window and observe for a moment. White clouds dance across the deep blue skies riding on

the breeze. Then my eyes drop down and I sigh wistfully. Snow and ice are everywhere. I love snow as much as the next person, but I
am ready for a green landscape and warm days. We’re almost there though. Two weeks to the solstice (not that I’m counting)!

As we transition winter to spring, from hybernation to rebirth, it is a
good time to take inventory - of ourselves, of our homes, of our

priorities. We just finished moving into a new office. Moving provided us an opportunity to look at what we had to keep and what we didn’t need any more. It is refreshing to declutter, whether in our
homes, our businesses, or within ourselves. On the page
two, you will find some tips for spring cleaning your home, but this season, take some time to think about spring cleaning on all levels. It’s a great part of our health.
~ Golden Horizons Office Team

Mr. W's Newsletter Inspiration

“You see, but you do no observe.” ~ Sir Arthur Conan Doyle

Cultural Tidbit: Sir Arthur Conan Doyle (May 22,1859 – July 7, 1930) was a British author, best known for his works of fiction with

Sir Arthur Conan Doyle

Sherlock Holmes & Dr. Watson

detective Sherlock Holmes and Dr. Watson. Born Arthur Ignasius Conan Doyle in Edinburgh, Scotland, Doyle’s first career was as a physician. He earned his medical degree (1881) and his Doctor of Medicine (1885) from the University of Edinburgh Medical School. He then studied in Vienna, Austria, to become an eye While trying to get his opthomology practice started (with little success), he wrote his first Sherlock Holmes novel, A Study in Scarlet. He went on to become a prolific writer in crime fiction, fantasy, and science fiction genres. Much as his chief character, Doyle was passionate aboutjustice and through his own deductive reasoning andobservations, he helped solve two cases in Britain.

Caregiver of the Month

March 2019: Amanda P. - Amanda P. started with Golden Horizons in August 2018. Since joining our team, Amanda has proven herself as an asset to the company through her professionalism, dedication and excellent care of her clients. Thank you for all your hard work Amanda. Congratulations!

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A Nutritious Diet of Blog Posts for March

3/1/2019

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Here we are, March 1, 2019. We are anticipating spring (although we're getting doused in snow this weekend) and looking forward to the sunny summer days when we can put our winter hybernating behind us.

I don't know about you, but when I think the warmer days, I think of being more active, which makes me think of exercise and good nutrition. What does good nutrion look like? We will explore this concept below, and throughout this month on the blog.

March is National Nutrition Month. Growing up, we always talked about the food groups. Here is a little more information on what they look like today.

Grains

Grains are sourced from cereal grains like wheat, rye, barley etc., and are a good source of fiber, particularly when they are whole grains. Good sources include whole wheat, whole oats, brown rice, wild rice, buckwheat, bulgur, and quinoa

Vegetables come in all shapes, sizes and colors. They range from dark green veggies like kale and broccoli to other colors like potatoes, squash, carrots and more. Eating more colors means better balanced diets.

Vegetables

Proteins

Proteins are sourced from a variety of foods including eggs, meats and beans (lima, black etc.). *Note: Beans can be categorized both as proteins and vegetables. Other proteins include nuts and lentils.

Dairy is an important source for vitamins and minerals, especially calcium, which we need for strong bones. Most adults don't get enough dairy. Good sources of dairy include milk, cheese and yogurt.

Dairy

Fruits

Fruits, like vegetables come in a variety of shapes, colors and sizes, and like dairy, most adults don't get enough in their daily diet. Fruits range from citrus fruits like organges, to berries to skinned fruits like apples or pears.

Oils didn't use to be their own food group, but like many who are under-recognized, they have finally arrived. Olive oil, avocado oil, coconut oil are high in Vitamin E and a good source for "good fats".

Oils

Well that's our little introductory tour and kick off for a month of nutrition blog posts. Get active and get healthy eating!

Oh, and stay safe this snowy weekend!

Sources:
- "Know Your Food Groups", National Institute on Aging, Rev. June 15, 2017
- "National Nutrition Month", Academy of Nutrition & Dietetics

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