It's all part of a great whole body of knowlege - NKF Spring Clinicals

NKF Spring Clinicals in Orlando, FL:  4/17-4/22/2017

~ Kimberlee Langford, RN, BSN, CCM, CPC                                                                    

A North, Idaho girl, I was thrilled to go to see the sun in Orlando for the National Kidney Foundation’s Spring Clinicals – a smorgasbord of learning!

Pre-Conference, I was hungry to learn more about several topics: mineral bone disorders, hypothyroid and CKD, hormonal factors, IgA nephropathy, chronic pain, depression and how this relates to members’ poor participation in self-care.  I wanted to learn more about how to better inspire and teach our members to build their belief that they do have control over their health and that they can feel and live better lives – for those with CKD and for those on their way to CKD who don’t know it yet.

As Nurse Coaches, Renalogic Nurses can see, via knowledge and experience, where people with poorly managed diabetes, hypertension, hyperlipidemia, gout, kidney injury and autoimmune disorders are going.  We have cared for those on dialysis, we have dressed the amputated feet and legs, we have held the hands of folks who died as their kidneys failed.  We have a vision that our members don’t have.  We have knowledge and education that they don’t have.  Distilling that into a palatable and meaningful way that stimulates a desire to change requires us to be well-educated on diverse topics.  It requires us to have a network of community and ancillary healthcare team members to help them access for ongoing support.  This conference was so wonderful because of the diverse professionals to network with, of topics for us to choose from, and to share nuggets and takeaways with each other.  Also, extremely valuable were those moments out-of-workshop as we conversed, shared stories, ideas and built relationships with each other.

Personally and professionally, I am so proud to be a Renalogic Nurse.  I am, as the rest of us are, stirred by the passion for excellence and to really create a change in how kidney care is managed in our country that our Executive team shares in such a palpable manner. 

I believe that as we learn the whys – the pathophysiology,  the current research findings, and the questions and ideas on the horizons of renal care – we are so much more powerfully equipped to break down that complex information and make it more palatable and more easily digestible for members, and we use that understanding to help empower people with the information, tools and vision they need to really effect a change in their lives – to live differently and hopefully to not just manage – but to PREVENT a CKD diagnosis or to prevent it’s progression in those who already have it.

This is a BIG deal!  People today live such busy, hurried, hectic, stressed out – out, overfed and undernourished (in the belly and the spirit) lives.  I mean, who has time to cook, to exercise, to slow down and meditate or laugh?

BUT – that lifestyle comes with a price tag, as everything does:  obesity, cardiovascular issues, kidney disease, hypertension, stiff aortas, hormone imbalances, diabetes, cholesterol, addictions and depression, autoimmune disorders, gastrointestinal issues, cancers – and ALL of these affect our kidneys!

NOTHING is FREE!!! – We pay up front -  by finding the time to get adequate and quality sleep, exercising, nutritious foods, satisfying relationships, learning how to navigate the healthcare system ---

OR – we pay at the end:  disease, decreased longevity and quality of life – our very independence.

I found that my focus on helping members to put their energy into the factors they control was validated --  diet, exercise, communicating with the health care team, taking medications properly – and I was again struck by how while we learn about topics individually – we dissect the pieces out to really delve deep to facilitate our understanding and grow in knowledge…. The really power comes afterwards when we take those pieces and integrate them into one, great whole thru lenses colored by individual member/patient significance.

So, in a series of articles, I plan to share what I took away from this conference  - I’ll talk about topics individually, keeping in mind that people aren’t individual puzzle pieces that we can manipulate individually.  We have to understand and learn by dissecting into pieces…but we consider, teach and treat with power and increased effectiveness – as we consider the WHOLE person.  We have to be able to look at everything at the same time, paying attention to what is really important to the individual.  By keeping our focus patient-centered and member specific, we not only build trust and rapport, but we have greater power to secure individual goal achievement, improve overall health outcomes and reduce risks and global health costs. 

Cholesterol and the cardiorenal (heart-kidney) connection

Cholesterol and the cardiorenal (heart-kidney) connection

Kimberlee Langford, RN BSN CCM CPC

Let’s talk about plumbing today!  In particular – the plumbing that makes up your cardiovascular system.

What would happen if I came over to your house every day and poured bacon grease down your kitchen sink  - besides your not liking me very much!

Much like bacon grease sticks to the lining of your pipes, so too does cholesterol stick to the inner walls of your blood vessels and narrows the diameter…..until the water – or blood, as the case may be cannot pass through due to the blockage.

As in the case of the kitchen sink – sometimes you have to call on the RotoRooter Man – to snake out that blockage so that water can flow through again.    In the case of your blood vessels, let’s talk about the non-surgical kinds of things you can do to ‘knock the plaque off’ – so to speak.

1)     Eat more FIBER! – There are two types of fiber:  Soluble and Non-soluble fiber.  As example non-soluble fiber does not break down…think of the ribs on a stalk of celery…you can’t digest it.  This kind of fiber acts a little bit like the RotoRooter – in the colon; it helps clean out the colon.     Soluble fiber breaks down enough to act in a similar way, but in the bloodstream.  Think of the fiber in your whole vegetables, fruit, wholegrain bread, oats and grains.  Keep in mind the LEAST refined – the better!!!  The more we refine a food, the more of the truly good stuff is stripped away…including fiber.

2)     Exercise! – Okay, tell the truth….. have you ever run a volume of hot water down the drain after pouring something greasy?  You’re hoping if you flush enough hot water, you’ll move that fat through, right?  Exercise keeps thing moving through.  Movement creates health in our economy, in our rivers and streams, and in our bodies.  When movement slows too much or stagnates it diminishes health and gives cholesterol more of a chance to settle in.

Why do we talk about cholesterol in terms of kidney health?  Isn’t that just related to heart health? Well, the plumbing in the heart is the same plumbing that goes to the liver, to the brain, to your toe, AND your kidneys. 

If you have high cholesterol, then chances are high that you can have some plaque buildup on the inner walls of your blood vessels – EVERYWHERE; and when circulation is impeded, the organs served suffer.  This includes not just your heart – but your kidneys as well as those other organs we talked about!  And this plaque can be tenfold worse if you smoke.  If you smoke, remember that smoking reduces your body’s ability to utilize vitamin C – which makes the collagen that keeps your blood vessels (and other parts) nice and pliable – elastic.  When blood vessels lose their elasticity, they are more prone to damage – which cholesterol tries to repair – which further shrinks the diameter of the blood vessels.

So,          3) – If you smoke – QUIT!  Sounds easy, but we know it’s not always easy to stop.  We’ll talk about that later.  But for now, just be open to the idea of not smoking if you do.  Be open to thinking about quitting, and you may want to talk to your doctor about taking extra vitamin C while you are working on quitting smoking. 

Our bodies aren’t made of separate systems – they truly are integrated to function as one whole.  Taking care of ALL of you will help you enjoy a greater level of well-being and health.  Cardio-renal-hepatic:  Heart – Kidneys – Liver – these systems are all benefitted by your healthy lifestyle: eating a high fiber, low fat, low salt  - balanced diet;  exercising regularly; and NOT smoking all work together to protect yourself from kidney, heart and liver disease!

Kim's Top 10 Tips for Staying Healthy Through the Holidays

Got big health goals for the New Years?  Struggling with the pre-Holiday Bloat? - Here are some great tips to help you get through the holidays and on to your healthiest 2017!!!

1)     Don’t like water?  Drink “Pretty Water” --  I LOVE drinking from pretty glasses or goblets! – My favorite ways to dress up my water to make it more appealing: adding a bay leaf or two,  cucumber slices are super refreshing, a handful of your favorite or mixed berries! – It’s lovely to look at and just makes you want to drink!

2)      “Front-load” your fluids! – On busy days, I start off with drinking a quart – from a jar! – Drinking  a lot in the morning makes fewer trips to the bathroom at work, or on the road! – Also, many people find that it helps you feel more energy and get going for the day easier! –And if the day gets busy, no worries, you’re half-way there! – Dividing your body weight in half, tells you how many ounces your body needs (unless you are on a doctor-ordered fluid restriction!)   For example:  with a weight of 160#, the recommended fluid intake (caffeine and alcohol do NOT count as a fluid!) – would be 80 ounces, or about 10 cups. So aim for at least 8 – 10 glasses!

3)      What we pay attention to, we can control and change! – Start setting an alarm to go to bed  on time to ensure you get the recommended 7-8 hrs of sleep per night.  Cutting this short reduces your body’s ability to restore, regenerate and rebuild!  Adequate sleep ensures that we get the deep, REM sleep that causes the pituitary gland to secrete the Growth Hormone that is ESSENTIAL to repair damage being done in waking hours!  This is why folks who don’t get enough sleep tend to have higher risks of obesity, autoimmune diseases, higher rates of illnesses and poorer recovery. 

4)      Too busy to exercise? – No joke, I rarely see people who exercise in a nursing home!  Pay now or pay later!  Our bodies are like the economy! – everything suffers when it stops moving!  Experts agree that even two, 15-minute sessions can be as effective as a 30 minute session.  And the payoff is HUGE!   If you want more energy,  better mood, improved stamina – start now with at LEAST 12 – 15 minutes a day.  Set your alarm 15 minutes earlier – go for a walk!  Even walking in place!  Just get your body moving!!!  Some favorite ideas:  Youtube has some great walking videos that you can try – even in a small space at home or in front of your desk at work!  I’ve been caught walking in place while folding laundry! – Just DECIDE to move, and carve out even just 15 minutes – you deserve AT LEAST that much!

5)      Holidays have you down? - Build your own emotional first Aid Kit!  We talk a lot about keeping bodies healthy, but healthy minds make that a little easier, and depression just makes everything hard.  If you are suffering from depression, know that you are not alone and talk to your doctor and/or see a professional counsellor for help.  There are some things that you can do NOW to help.  Get OUT! – Sunlight  - exposing our eyes to natural sunlight helps us make more of the hormones that help with a healthy mood! – Go out for a walk, or get some natural light bulbs – but get at least 10-15 minutes directly a day!   Make a list of the things that help you feel good! – When people ask you: “What do you like to do?” do you have a response? – or do you think to yourself: “Jeepers, I don’t know anymore?”  Jot down a list of some things you might like to do, or wish you liked to do:  here are some starters:  Play an instrument, sing, turn up the music loud and dance when no one is watching,  Spend time with friends,  Movies, Concerts, Time alone in the forest,  animals, drawing…… etc.  Make a list and on a hard day, pick one thing.  Studies show that when we do the physical activities we would do if we weren’t depressed, we can actually alter those hormones in the brain that help with mood!  

6)      Focus on what you have control of and practice letting go of the things you have no control of.  – Easier said than done.  This kind of mindfulness takes practice to develop.  Practicing this can help you make big changes in your life, can help minimize the harmful effects of stress, and decrease the paralysis that comes with the fear of not having power over our lives.

7)      SERVE OTHERS!  We really do find ourselves when we forget ourselves.  By focusing on doing something good for someone else, it is a little easier to step away from your own troubles or stresses – for even a little while.  Often this mini-vacation can help you re-charge and gain new insight to your problems. 

8)      Laugh.  –When was the last time you laughed so hard you almost lost control of your bladder?!  A good, belly-busting laugh can help increase immunity, and has been shown to increase some of those feel-good hormones in the brain.  Go ahead… laugh out loud! – If you need some help, watch a funny movie, or google “funny cat videos” – it’s sure to do – the – trick!

9)      Don’t skip meals!!!  Our bodies are skilled at responding to any early sign of a threat.  Skipping meals actually lowers your metabolism because your body perceives it as a threat of starvation and goes into energy conservation mode! – Eating small meals, more frequently – ensuring you get some healthy protein at every meal and plenty of fluids will actually boost your metabolism and help to burn fat and have energy throughout the day, as well as reducing the temptation to overeat!   Busy day out? – pack a healthy snack vs stopping at McDonalds! – Handful of nuts and seeds, protein bar or shake and take it with you.  I ALWAYS have a couple of protein bars in my purse for that occasion!

10)   Give a gift that lasts to YOURSELF – learn something new! – Try a new hobby!  Make a new friend!  What have you always wanted to try or do?  Last time I checked, “Someday” wasn’t on my calendar! – Pick something and schedule it on your calendar!   - no time like the ‘PRESENT’

(yes, corny little play on words!)

Merry Christmas!

I believe in YOU!

Kimberlee

Let's talk Beauty Sleep

 

Your body works hard while you sleep!  -Especially in the deep stages of sleep, your brain signals for the release of powerful growth hormones that actually help you re-build your entire body.

Lack of proper sleep has been documented to adversely affect your weight, mood and cognition, contributes to the development of autoimmune disorders, pain, and other diseases.

If you are having trouble sleeping, you may try these tips:
1) Wake at a regular time every morning
2) Don't nap
3) Increase daytime activity
4) Get the TV out of your room
5) Develop a nighttime routine to facilitate sleep
6) You may want to try our AM/PM supplement - the PM is taken in the evening, and does have melatonin in it and other ingredients to help you get your rest! Click here to learn more:  I love this product!

Eating Right on the Go with Diabetes

People today are busier than ever:  shift work, long hours and commute times often leaves very little time at the end of the day to do everything else that needs to be done:  housework, bills , laundry, shopping, relationships, helping kids with homework and meal prep? – who has time for that?! 

Now more than ever, it is important for us to take care of ourselves, and the busier and more stressed we are, the more important it is.  Hectic lifestyles and high stress often lead to burnout, cardiac (heart) problems, ulcers, autoimmune disorders – and especially for the diabetic,  poor blood sugars and cardiorenal  issues (cardiac and kidney issues), like Chronic Kidney Disease.

Here are some great tips to help you eat smart – on the go!

1)      Keep it simple!    Meals don’t have to be fancy.  You can skip cooking your vegetables even!  When you make a meal – make it double, freeze one and eat one, so when you’re pressed for time, you know you already have a healthy meal ready!

2)      Keep your deli drawer stocked with grab – and- go proteins! – boiled eggs, cooked and un-breaded chicken tenders,  a cooked salmon burger even – these are easy to just grab and eat on the run. 

3)      Have a small snack every 3-4 hours – think vegetables, proteins, carbs every 3-4 hrs, like a baby!  It can be as simple as celery or apple and peanut butter.  If you’re on the go, get little packets of peanut butter and take them with you to work – easy to grab and go.  A ziplock bag with a handful of nuts or seeds can give you a power serving of protein in just a handful.   A boiled egg is just a mouthful.   These types of snacks will give you a quick boost,  keeps your blood sugar from dropping and is super-fast to snack on.  Remember that by keeping your blood sugar from dropping, you are less likely to overcompensate for a low.  This helps prevent high blood sugars and will help you have energy after work to enjoy your time off.  You’re less likely to binge!

4)      A quick note here on shakes.  I LOVE my protein shakes, and have one or two every day….BUT, remember that it is important to consider your digestion and absorption.  Often, when you grab a shake, you miss some very important early digestion mechanics that help you absorb the nutrients in your shake.  Food preparation in itself, the act of chewing, smelling food – starts saliva production and gets your body ready to do the work of digestion.  So, you may want to prep your shake in a blender – add some ice, some strawberries, a handful of kale into the blender.  Eat a nut or an apple – something to get digestion started so that you don’t miss the nutrients you paid for in that healthy shake!!!

5)  If you eat out  - beware of FAST food.  Fast food is usually fast because it is easy and quick to breakdown into sugar - having a high glycemic index (a high effect on your blood sugar).  Order a salad or veges instead of fries or rice.  Lunch sizes are often smaller, and less-expensive than dinners. Beware of dressings and sauces which are loaded with extra calories, sugars and tend to spike blood sugars.  Try to pack a meal instead of eating out!  Skip the soda - your body needs water, and this will help absorption as well!

Inflammation and Kidney Health

Inflammation and Kidney Health

Inflammation is very prevalent in our society today.  Hectic schedules, multiple and often burdensome demands on our time and energy, poor diets, more sedentary lifestyles, increased pollution, economic factors, relationship issues, smoking, poor sleep or lack of sleep, and the list goes on….   

These are just some of the factors that set up a prime environment for inflammation; add to that conditions like Diabetes, Hypertension (high blood pressure), High Cholesterol, Heart Disease and it’s just a matter of time before something is going to happen. 

Inflammation is like a noxious weed – it is hard to contain in just one area.  In fact, if you have inflammation ANYWHERE, it’s EVERYWHERE.  So an infection in your big toe causes inflammation and that inflammation goes even to the brain.  Inflammation has been linked to a host of ailments including cancer, heart disease, autoimmune disorders, allergies, digestion and stomach problems, skin issues, neurological disorders and even Alzheimer’s Disease. 

In fact, some studies show inflammation, persistent inflammation, to be a main factor in Renal (kidney) Disease (Afsar, B., Turkmen, K., Covic, A., & Kanbay, M. (2014). An Update on Coronary Artery Disease and Chronic Kidney Disease. International Journal of Nephrology, 2014, 767424. http://doi.org/10.1155/2014/767424)  

So let’s talk about how you can put out the inflammation fire and reduce your risk for health issues and improve your well-being. 

Reduce Stress

It is important to note, that if you are tempted to say that you are not stressed, consider that you may have just become so accustomed to a steady high-stress state, that you don’t notice it!   

 Click here to take a quick quiz to check your stress level!

If your stress level is high, it’s a good idea to take some time to really listen to your body – what is it trying to tell you.  Stress isn’t just emotional; it’s stored, felt and sometimes expressed physically:  Headaches, stomach or bowel issues, difficulty sleeping, back pain, chest pain, difficulty concentrating or thinking clearly, mood swings, anger, weight gain….. do any of these symptoms feel familiar? 

The good news is that you can make it better, right now!  Here are some great tips:

BREATHE! – Deep-Breathing actually helps you make more of a natural chemical in your body that induces relaxation, dilates blood vessels and can lower blood pressure. 

MEDITATION!  - taking a time out can help you to relax, improve circulation and re-charge.

TAKE A NAP!  - even a quick 10-15 minute power nap can give you a great boost, and can sometimes even help you sleep better.  

TAKE A WALK!  – outside when/where possible! – Exercise helps your whole body!  Gives stress hormones a good exit, improves circulation, and can help improve sleep.  Exposing yourself to some natural light is a great mood booster too!

Learn to say NO! – if you find yourself saying that you don’t have time to take care of yourself, then it’s time to cut back on some things – even good things – so that you have more room to do the BEST things.  A great  phrase  when asked to help with something you really don’t have room for is: “I’d love to, but I’m booked up!”  We can’t do it ALL – and not at the same time.  Pace yourself! 

EAT HEALTY!  If you find yourself reaching for quick junk or fast food, energy drinks or sodas, your body is trying to tell you that it needs ENERGY!  You wouldn’t put cheap gas in a Ferrari – why put cheap food in your body?!  You’ll feel better, have more energy, and decrease your risk for a host of health problems when you drink plenty of WATER, and learn to eat right. – say NO to junk! 

Manage Health Conditions

If you have a diagnosis, learn how to care for yourself properly! – Work with your doctor to ensure you understand your treatment, medications, keep your follow-up appointments.  Talk to your Nurse Coach and learn what you can do to maintain or improve your well-being. 

Keeping blood sugars, blood pressures, cholesterol and other markers in a normal range is an important part of reducing inflammation.