Category: Health & Wellness

Parent of Health & Wellness

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This Is How I Maintained My Weight With Renal Restrictions

Written on August 6, 2024

Hello Dear Readers,

I’ve recently developed a new habit that’s become a key part of my daily routine: eating two small pastry bites before my morning run and four while mowing the lawn. This might seem like a quirky ritual, but for someone like me, living with chronic kidney disease, it’s actually a carefully considered strategy. My condition requires me to follow a highly controlled diet, which means that many of the foods others enjoy freely are off-limits or need to be consumed in minimal quantities. For example, I have to be extremely cautious with my protein, cheese, and chocolate intake—three things I used to enjoy but now have to ration carefully.

But those are just the tip of the iceberg. There are many other foods that I need to monitor closely, especially when it comes to salt. Salt is a concern because it’s hidden in many everyday items, like bread. Many of the bread on store shelves contain far more salt than my kidneys can safely handle, so I’ve had to say goodbye to many of my old favorites.

When we first discovered my kidney disease, it was a wake-up call that prompted significant changes in our household. Dining out, for example, became a rare occasion—something we now do no more than once a week, if at all. We also became much more vigilant about what we bring into our kitchen. Spice mixes, which often contain hidden salt, are a perfect example. My wife began making our spice blends and sauces from scratch each weekend to avoid this. This way, we can ensure that everything we eat is within my dietary guidelines. While this may sound like a lot of work, we ease into it gradually, making it feel like a natural part of our lifestyle rather than a burden.

Summer, of course, brings its own challenges, particularly with the added task of lawn care. Because of my dietary restrictions, I used to rely on small, plant-based protein bars to keep my energy up during these activities. My doctor assured me these were safe in moderation, but I might have overdone it. I soon realized that I needed to cut back on them, which led to a new problem: maintaining my weight. My weight tends to hover between 145 and 155 pounds, and according to my smart scale, I have more muscle than the average person my age, thanks to regular exercise. However, with so little body fat, any drop in weight likely means I’m losing muscle, which isn’t ideal.

To tackle this issue, my wife turned to the DaVita website, a resource we’ve trusted since my time on peritoneal dialysis. DaVita specializes in kidney care and offers a wealth of kidney-friendly recipes. We found some great ideas there and decided to start making small muffins or pastry bites. These are perfect for my needs because they’re made in small portions, which means that eating a few won’t cause my blood sugar to spike, especially when I’m active. The pastry bites are filled with jam that my wife makes herself, using fresh fruit from the farmer’s market and just a touch of sugar. Store-bought jams are often too sweet for us, so this homemade version is a better fit.

Since I started incorporating these pastry bites into my diet, my weight has stabilized, and I’m no longer worried about muscle loss. I may need to adjust this routine when the lawn mowing season ends, but for now, eating two pastry bites before my run and four.

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More Water To Keep My Kidney Healthy

Written July 30, 2024

Hello Dear Readers,

Since my last doctor’s appointment, I’ve become increasingly vigilant about my water intake. The results from my lab tests were a wake-up call, confirming that I was more dehydrated than I should have been. This realization has prompted me to take hydration more seriously, especially considering my compromised kidneys. Proper hydration is crucial for everyone, but it’s even more vital in my case. I’ve made significant changes to my daily routine to ensure I get enough water, particularly during the sweltering summer months when dehydration can sneak up on you quickly.

Living in Nashville, I’m no stranger to hot and humid weather. However, the past few weeks have brought an unusually intense wave of heat and humidity, making daily activities more challenging, especially those outdoors. The weather here has worsened, with temperatures soaring and the air thick with moisture. In response, I’ve had to rethink my outdoor schedule entirely. I’ve started getting up earlier to complete tasks like gardening before the heat becomes unbearable. Even at 7 A.M., stepping outside feels uncomfortable. Still, it’s far better than the near-torturous conditions that develop as the day progresses.

One of the most noticeable changes I’ve made is how I manage my water intake throughout the day. In the past, I might have taken hydration for granted. Still, I’m acutely aware of how much water I need, especially when working outside. Initially, keeping up with my increased water consumption was straightforward. However, as I began drinking more to cope with the heat, I nearly ran out of our water supply. Fortunately, our delivery arrived just in time to replenish our stock, avoiding what could have been a very uncomfortable situation.

Recognizing that our water consumption had increased significantly, we increased our delivery order to three bottles, totaling 15 U.S. gallons. This adjustment has been necessary, as my partner and I have been drinking more water than usual. It’s no surprise, given the oppressive heat. Still, it also made me realize how much I underestimated my hydration needs. Looking back, I can see that I wasn’t drinking nearly enough water, a mistake I can’t afford to make again, especially with my health condition.

This experience has underscored the importance of staying hydrated, particularly in extreme weather. It’s easy to overlook something as simple as drinking enough water, but it’s crucial for maintaining overall health. 

In the future, I plan to continue diligently monitoring my water intake, adjusting as needed depending on the weather and my activity levels. It’s a small change that can make a big difference, ensuring I stay healthy and hydrated no matter how hot it gets outside.

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A Sweet Touch to Our Healthy Lifestyle

Written July 23, 2024

Hello Dear Readers,

My wife has been delightfully busy in the kitchen, transforming summer fruits like strawberries, blueberries, and peaches into delicious homemade jams. Since we’re not big bread eaters, these vibrant concoctions find their way into our pastries instead.

We indulged in flaky pastry puffs filled with these homemade jams just last night. We had three different types of jams and, correspondingly, three varieties of pastry puffs. My wife prepares the jams without using pectin or excessive sugar, opting instead to blend fruits that are naturally higher in pectin or sugar. The result? Our Jams are significantly less sweet than those you find in grocery stores. Among them, the peach jam is my personal favorite. Something about the love and care she puts into making them makes every bite memorable.

Traditionally, I would reach for protein bars when I felt peckish, especially since gaining muscle mass has challenged me. My kidney condition limits my animal protein consumption, so my snacks are derived from plant-based proteins. However, recent lab results prompted me to reduce my snack intake, which has sometimes left me feeling hungry.

Managing my snacks can be tricky as I need to adhere to a renal diet to preserve my kidney health for as long as possible. Staying active sometimes makes it difficult to maintain my weight. I’ve considered discussing this with my wife; I’m confident she’ll have some creative solutions to help manage these dietary challenges.

This morning, before my run, I had one of the pastry puffs we made the night before. It provided enough energy to stave off hunger throughout my exercise, making the run much more enjoyable and holding me over until breakfast. It was such a positive experience that I’m considering making this a regular part of my routine. To prepare for the week ahead, I plan on baking a batch of blueberry muffins this afternoon.

Each step in adapting our eating habits has been an adventure. My wife’s culinary skills add flavor to our meals and bring a dash of sweetness to our health-focused lifestyle. It’s a delicate balance that enriches our days and keeps us looking forward to every meal.

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Time To Adjust My Daily Routine

Written 6/29/2024

Hello Dear Readers,

I’ve been experimenting quite a bit with my daily schedule. One significant change I made was to start running earlier in the morning. The main reason for this shift was the rising temperatures during the day. A summer day in Nashville can be near 100F (38C). Can you imagine how terrible that would be? By running first thing after waking up, I could enjoy the cooler morning air, making my runs much more pleasant. My running pace has been improving since the schedule adjustment.

However, this change brought a new challenge: when to have breakfast. When I finished my run and returned home in the morning, the temperature was already climbing, but it was still bearable. However, my hunger was almost unbearable. Ideally, I prefer to run after breakfast, but I find exercising on a full stomach uncomfortable.

Balancing my physical activities and eating schedule has always been tricky. I exercise regularly and do a lot of weekly physical yard work. My workouts help build muscle, which in turn burns more calories. Consequently, I wake up ravenous most mornings.

Every decision, no matter how small, has its pros and cons. I feel the consequences a lot more, especially regarding my physical condition. Even the timing of my meals can significantly impact how I feel and perform throughout the day. Therefore, adjusting my eating schedule has become a trial-and-error process. I’m confident that I’ll eventually find the right balance.

My wife has her own routine and preferences, particularly when it comes to eating. She dislikes eating late and avoids any food after 7 p.m. Most evenings, she spends her last two hours reading or planning for the next day. Since her activity level is much lower at night, she worries that going to bed with a full stomach will make her feel uncomfortable in the morning.

There is another adjustment I need to make – it’s time to prepare our supper. Previously, when I ran later in the day, I prepared our supper after my run. But with my new schedule, starting to cook after my run would feel more like lunch than dinner. This shift has left me disoriented, and I need to rearrange our daily routine to prepare supper at a suitable time.

Despite these challenges, I view my life as a continuous learning experience. No matter how minor, each change teaches me something new about myself and how to better manage my time and activities. I’m constantly learning how to adapt and find balance, and I know I’ll eventually get it right.

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I Learned Something From My Bad Lab Result Last Week

Written July 5, 2024

Hello Dear Readers,

I recently received the second set of results from my latest kidney function tests, and it turns out that the previous decline in my kidney function was likely due to dehydration. This revelation came after days of insufficient water intake before the tests. My doctor had already suspected as much during my last visit, as there were no indicators of kidney failure in my health logs.

Monitoring key biometrics is essential for monitoring my kidney health. In 2015, we were still using a blood pressure machine. We were told to take my blood pressure several times a day. With my left hand not moving well from stroke, I switched to using a smartwatch to track various metrics such as blood pressure, heart rate, sleep patterns, and daily steps. I also keep tabs on my weight and body composition. Although the readings for body composition are estimates, they are still helpful in monitoring my overall health.

Speaking of which, our weight machine can calculate the percentage of water in my body, so I should also pay attention to the log and ensure that I am not dehydrated in the future.

Getting bad lab results was sucked, but this experience underscored the critical importance of hydration, particularly during warmer weather. Since then, I’ve made a concerted effort to increase my water consumption. 

The positive impact of staying well-hydrated was evident in my most recent lab results, which relieved my wife immensely. She had been quite concerned about the potential deterioration of my kidney health. Her relief was palpable, and it even sparked a discussion about making dietary adjustments. She’s considering incorporating more plant-based proteins into our meals a few times a week, a change aimed at supporting my kidney health.

The good news is that my kidneys are still functioning all right. The key takeaway for me is the importance of maintaining proper hydration. I’ve set a personal goal to ensure I consume at least two liters of water daily, not counting other beverages. This commitment to hydration is not just about improving my kidney function—it’s about enhancing my overall health and well-being.

Staying vigilant about hydration and closely monitoring my health metrics has been instrumental in managing my kidney health. It’s a reminder of how interconnected our body systems are and how lifestyle choices can significantly influence our health outcomes. Moving forward, I’ll continue to track my biometrics and adjust my habits as needed to support my kidney function and overall health.

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How To Deal With Summer Run

Written 6/30/2024

reviewed 7/21

Hello Dear Readers,

I’ve adjusted my daily routine, particularly regarding my running schedule. After the last lab results, this was more of a necessary course of action. Typically, I hit the pavement in the afternoons. Still, with the steaming summer heat in Nashville proving both humid and intense, I’ve shifted my runs to the early mornings. I plan to maintain this change until the next time change on November 3, 2024.

The necessity to modify my routine stems primarily from my health. I manage a challenging kidney condition that frequently leaves me fatigued and makes physical activity more strenuous than it used to be. Staying well-hydrated is crucial for my condition, and last week, we concluded that I need to significantly increase my water intake to sustain my kidney functions. 

You can no longer compromise when you have very few kidney functions. I have to be totally committed to improving my kidneys. I’ve worked on this for nearly a decade and improved my kidney to level 3 from level 5. I know it is working. 

Suppose the hotter environment requires me to drink more to be adequately hydrated. I need to change the external environment in which I run. As we know, I am not a weather wizard who can magically change the actual weather; I just need to work around my schedule. Running in the cooler morning temperatures helps me meet these hydration needs more effectively, as I tend to sweat less than I would in the sweltering heat of the day.

My experience yesterday morning confirmed the wisdom of this adjustment. Running early in the cooler weather was markedly more pleasant. My wife prefers to complete most of her chores in the morning, including her own runs. She has often mentioned shifting her schedule to dodge the oppressive heat, which significantly impacts her running pace.

Having cooler rest days is an added benefit. At least, the weather will continue to trend towards more bearable temperatures next week. It’s been an exceptionally hot summer here in Nashville. Although it’s still June, and today marks the month’s end, we have two – three more months of heat to anticipate.

Adjusting my routine aligns better with the seasonal conditions. It supports my health needs, making each step on my morning runs easier on my body. It’s a reminder of the small, daily choices we can make to significantly improve our quality of life, even amid challenging health conditions.

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Key To Change Yourself Better Is Leaning From Your Mistakes

Written 6/26/2024

Hello Dear Readers,

Sometimes, taking care of our bodies means working toward improving small things. Recently, I had the experience of getting a disappointing lab result, which turned out to be because I was too dehydrated. I now make sure every day that I drink 1.5 – 2.0 liters of water, which is the recommended intake for my body.

Before my kidney failure, I ignored how much I drank or anything like that. When you get hit with trauma such as a brain stroke, you start to wonder what you have been doing all wrong. Well, there are no benefits in crying about my past. All I had to do was make changes to my lifestyle to sustain my kidneys’ health. It is a trial-and-error process. It is a long process, as sometimes you do not see the results as fast as you want.

After the last lab experience, this will not happen to me again. The level of activities or external environmental factors such as weather can drastically impact your body. Sometimes, I need to adjust the amount of water I am drinking.

Making this little change into a habit is tricky. For example, I started mowing the lawn but needed to remember to take some water. It never occurred to me to bring a water bottle when I did a few hours of mowing. Interestingly, we are all cursed with habit no matter how much we try to change our past behaviors. Now, I know I have to keep hydrating. So, I stopped mowing, got water, and resumed rather than just pushing through without water.

It’s important to reinforce this good decision. Even small steps are worth taking and celebrating if they’re in the right direction. Making sure to stay hydrated is just one of those small steps that can have a big impact on overall health.

I’ve learned through this journey that maintaining health requires continuous effort and adaptation. It’s about listening to your body and making adjustments as needed. Sometimes, it’s easy to get caught up in daily routines and forget the essentials, like drinking enough water. But we can significantly improve our health by being mindful and making small, consistent changes.

For anyone dealing with similar issues, remember that it’s okay to make mistakes. The important thing is you will learn from them. It’s part of the process. The key is to keep trying and not give up. Every small change adds up over time, leading to better health and well-being.

It is crucial to take care of our bodies by making small improvements, like staying properly hydrated. My experience has taught me the importance of paying attention to my body’s needs and making necessary adjustments. It’s a journey of trial and error, but we can achieve a healthier lifestyle with persistence and mindfulness.

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I Improved My Kidney From Stage 5 to Stage 3

Written on July 7, 2024

Hello Dear Readers,

Reflecting on the strategies my wife and I implemented to improve my kidney health, I recalled a piece of simple yet profound advice: “If you find yourself in a hole, stop digging.” For my kidney health, this meant addressing the issues causing harm. My primary problem was high blood pressure. A nephrologist explained its impact on kidneys by comparing it to spraying water through a paper filter at high pressure, which can tear the paper. Although kidney filtration involves more chemical processes, the tissues involved are delicate.

The hole was my blood pressure in my case. To manage my condition, we made some changes to my medications, selecting ones less harsh on my kidneys and organizing them in a medication box to ensure I wouldn’t forget a dose.

Our approach was threefold: medication, diet, and exercise. Regularly monitoring my blood pressure helped us evaluate the effectiveness of these methods and make necessary adjustments.

We worked with our doctor to adjust some of the medication I was taking after the brain stroke. Some of the medication I was taking was invasive to my kidney. 

Dietary adjustments were crucial. My wife, who usually uses minimal salt, helped reduce our sodium intake further. We also cut down on store-bought processed foods, opting for homemade meals. I needed to carefully monitor my intake of proteins and phosphorus, frequently consulting food lists to avoid them. Cheese and chocolate, which I love a lot, are also included. It is not that I cannot eat them completely, but I have to be mindful about eating them. Although this required some adjustments, it was more manageable than anticipated.

Exercise also played a significant role. After experiencing a brain stroke, my wife, a runner, encouraged me to take up running. She had recommended me before, but this time, she was very adamant about it. She loves digging into neuroscience books way before my stroke. She thought the key was some cardio that used my legs. This was in 2016.

Starting with just over a mile, I gradually increased my distance. We went to pick up a pair of good Nike running shoes that year. That was my first serious pair of running shoes. My wife said it was like a ritual. Surprisingly, the pair of good running shoes motivated me. I was surprised to find out how much shoes impact your running. I gradually increased my running, and now I can run 10km without problems. In the beginning, I did not initially enjoy running, but now I enjoy running. I grew to appreciate it as it aided my brain’s recovery.

When I suffered the brain stroke, I was diagnosed with stage 5 Chronic Kidney Disease, indicating severe damage with almost no kidney function remaining, necessitating my addition to the transplant list and starting peritoneal dialysis. However, nearly a decade later, with persistent efforts and lifestyle changes, my condition has improved to stage 3 Chronic Kidney Disease, and I am no longer on the transplant list. This journey has taught me that kidney health can be restored with dedication.

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Coping with Unexpected Kidney Function Changes

Written June 25, 2024

Hello Dear Readers,

Yesterday went well overall, but I received some concerning news from my nephrologist. Either the labs were taken on an off day for me, or my already compromised kidney function has significantly declined. My log showed no anomalies, so my doctor thinks it was a bad day, possibly due to dehydration. I’m hoping that the previous tests were conducted on such a day. More blood and urine samples were taken to retest, and I should have an update in a few days.

Receiving news like this can be really disheartening. I keep wondering what could have caused the sudden drop in my kidney function. I’ve been doing my best to follow all the recommendations from my doctor. It might be that a recent change in my medication is having an unexpected adverse effect, so reverting to my previous regimen could be necessary.

Regardless, aside from ensuring I continue to do what I know I should be doing, there is little else I can control. My wife always reminds me not to worry about things beyond my control.

There are two things I can improve. I can improve my hydration by not eating more than one Ganoral bar daily. Sometimes, due to the heat, I feel more dehydrated than usual. My doctor mentioned that the Ganora bars I’m taking are protein-based, so he’s not overly concerned, even though I sometimes eat a few of them per day. I just can’t allow myself any excuses for not drinking enough water or over-indulging in snacks.

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Fighting with Chronic Fatigue with a Compromised Kidney Condition

Written 6/21/2024

Hello Dear Readers,

Sometimes, despite my best efforts, I feel like I am coming up short. My body bears the brunt of this battle, feeling worn and tender with a mild, persistent ache across my muscles. My ongoing struggle with a kidney condition drains me, leaving me feeling like an empty shell—a zombie, if you will—utterly devoid of energy, craving nothing more than to remain motionless.

Then my thoughts drift back to last night. Even though I was physically spent, sleep eluded me. This isn’t a new ordeal; falling asleep has always been a monumental task for me, requiring intense focus—and ironically, when I’m exhausted, it feels as though I’m too tired even to sleep.

I can’t help but think that my physical condition is tied to these sleep challenges. Yesterday, for instance, I mowed the lawn, a particularly strenuous task. However, I managed to complete it without getting dehydrated, following my doctor’s strict advice to stay hydrated. 

Dehydration stresses my kidneys, forcing them to work overtime, so I conscientiously keep up my fluid intake. Sometimes, the heat in Nashville can be overwhelming. This June has been unusually hotter than usual, causing me to sweat excessively. The usual recommended amount of 1.5 liters of water isn’t sufficient anymore. This increase in heat and sweating means I’m likely not drinking enough water, leading to dehydration, which invariably makes it difficult to fall asleep.

Sleep, as we all know, is crucial. It’s become clear that I need to find better strategies to ease myself into rest. Being on numerous medications, I tread carefully around supplements or herbal remedies to avoid any potential interactions. My wife, who used to struggle with sleep herself, has found solace in meditation before bedtime. She was once a night owl, frequently battling to get some rest, but now, meditation helps her drift off quite swiftly.

Living with a kidney condition that leads to chronic fatigue is a constant balancing act. Every day, I have to be mindful of my physical activities, hydration, and sleep preparation. It’s a comprehensive approach, looking after not just my kidney health but my overall well-being. Managing this condition is not just about following doctor’s orders—it’s about adjusting my lifestyle to accommodate my body’s needs.

I’ve learned that self-care is not just a practice but a necessity. It involves listening deeply to my body’s signals and responding patiently and kindly. Whether it’s choosing to rest instead of pushing through another chore or remembering to hydrate diligently, these small decisions significantly impact my quality of life.

As I continue to navigate this journey, I find strength in the small victories—completing daily tasks without compromising my hydration, gradually finding what helps me unwind and rest, and learning from each experience. Living with a chronic condition isn’t just about managing symptoms. It’s about understanding and adapting to your body’s new limits and finding ways to live within them peacefully and productively.

To those who might be on a similar path, know that it’s okay to feel overwhelmed at times. It’s okay to feel like you’re not doing enough, even when you’re doing all you can. The key is exploring, adjusting, and finding what works for you. Patience, persistence, and self-compassion are your best tools on this journey.