by Melanie Taylor | Mar 11, 2020
This month brings awareness and education about the importance of our kidneys in maintaining a healthy life. Kidney function is unique because you may not notice the symptoms until the function is already far gone. The CDC reports chronic kidney disease is a condition that 1 in every 7 adults (age 18 or older) in the United States has, as well as people with end stage renal disease who need dialysis or a kidney transplant.
How do your kidneys keep you healthy?
- Help remove excess fluid levels in the body.
- Make vitamins that control growth.
- Activate Vitamin D for healthy bones.
- Filter wastes from the blood.
- Control the production of red blood cells.
- Release hormones that help regulate blood pressure.
- Help regulate blood pressure, red blood cells, and the amount of certain nutrients in the body, such as calcium and potassium.
There are many complications associated with kidney disease. They include cardiovascular disease, nerve damage, heart attack, weak bones, high blood pressure, stroke, anemia/low red blood cell count and of course kidney failure.
Speak openly with your doctor about any concerns you may have regarding your health. (Photo source: Tyler Jones, UF/IFAS)
The main risk factors for kidney disease and the problems associated with it are high blood pressure, diabetes, family history, and being 60 years old and above. Out of these four problems, two of them – high blood pressure and diabetes – may be managed by maintaining a healthy lifestyle, taking medications as prescribed, regular visits to your doctor and exercise. If you have been diagnosed with either of these two, you need to regularly monitor your blood pressure and glucose levels, take medications if prescribed, and speak openly with your doctor about concerns or questions you may have. Family history and being over the age of 60 are not issues you can control, but you can strive to live a healthy lifestyle and regularly have blood work drawn so your doctor can help catch any issues that are becoming a problem. Learning to maintain and follow your doctor’s orders will go a long way to keeping you and your kidneys healthy longer.
What are the symptoms you may notice if you are experiencing kidney problems?
- Swelling in your face, hands, abdomen, ankles, and feet.
- Blood in your urine or foamy urine.
- Puffy eyes.
- Difficult, painful urination.
- Increased thirst.
- Fatigue.
If you notice any of these problems or are just concerned because of family history, your family doctor can order the blood work to check your kidney function. If you find out you are experiencing kidney problems you should see a nephrologist – a kidney specialist.
Although many people ignore the importance of their kidneys, they play a very important part in our daily bodily functions in regulating minerals, fluids, blood pressure, and so much more. Striving to maintain a healthy lifestyle will help to ensure your kidneys keep working hard for you. Be sure to show your kidneys some love this March to celebrate National Kidney Month.
Sources:
National Kidney Foundation – https://www.kidney.org/
Center for Disease and Prevention – https://www.cdc.gov/
by Melanie Taylor | Jan 9, 2020
One of the best ways to help prevent the flu this season is to get vaccinated. Even if you still get the flu, the severity and length of illness may be diminished. (Photo source: UF/IFAS file photo)
The holiday season has passed and now we are well on our way into 2020 with a very severe flu season. You are the best person at making sure you do not get the flu. Here are a few tips that you should consider as this flu season continues and still has not reached its peak.
- GET VACCINATED. It takes, on average, two weeks for the flu vaccine to reach its full potential, so if you have not gotten the flu shot, get it NOW. Even if you still get the flu, it will likely be shortened in time and strength if you are vaccinated.
- WASH YOUR HANDS. Washing your hands frequently will help protect you from the flu. If soap and water are not available, use an alcohol-based hand sanitizer.
- AVOID CLOSE CONTACT WITH PEOPLE WHO ARE SICK. Be sure to avoid direct contact with anyone that is sick. If you must come in contact with them be sure to wash your hands once you leave. If you are sick, keep your distance from others to protect them from getting sick too.
- AVOID TOUCHING YOUR FACE. Germs are spread quickly when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth. So make a conscious effort to keep your hands away from your face.
- COVER YOUR MOUTH AND NOSE WHEN YOU COUGH AND SNEEZE. Cover your mouth and nose with a tissue when coughing or sneezing, or sneeze/cough into your closed elbow. These steps may prevent those around you from getting sick.
- STAY HOME WHEN YOU ARE SICK. If possible, stay home from work and school when you are sick. This is the best way to avoid spreading your germs to other people. The CDC (Centers for Disease Control and Prevention) recommends you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. They also recommend that your fever should be gone for 24 hours (without the use of a fever-reducing medicine) for you to no longer be considered contagious.
- PRACTICE GENERAL GOOD HEALTH HABITS. Clean and disinfect frequently touched surfaces at home, work, and school, especially when someone is sick. Wash backpacks, coats, and other items regularly. Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food.
Follow the tips above and maintain the best health practices possible and hopefully you will be one of the lucky people that avoids the dreaded flu this year. Wishing you all a healthy and happy 2020!
Source: https://www.cdc.gov/flu/prevent/prevention.htm
by Melanie Taylor | Jan 18, 2019
Be mindful and enjoy the moment.
Photo source: UF/IFAS Northwest District
Now that the busy holiday season is over, it is time not only to reflect on the past, but to prepare and refocus for the New Year ahead. As we focus on the New Year, it is always refreshing to have a clean slate. As the year begins to unfold, there are tips to help you manage your day-to-day stress levels. It begins with mindfulness.
What is mindfulness? Mindfulness means paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally.” –Dr. Jon Kabat-Zinn (1991)
Mindfulness is best thought of as a way of being rather than an activity in and of itself. Almost any activity can be carried out with mindful awareness.
Mindful awareness has three key features:
Purpose – mindfulness involves intentionally and purposefully directing your attention rather than letting it wander.
Presence – mindfulness involves being fully engaged with and attentive to the present moment. Thoughts about the past and future that arise are recognized simply as thoughts occurring in the present.
Acceptance – mindfulness involves being nonjudgmental toward whatever arises in the moment. This means that sensations, thoughts, and emotions are not judged as good or bad, pleasant or unpleasant; they are simply noticed as “happening,” and observed until they eventually pass (Naik, Harris, and Forthun 2016).
Mindfulness is a mind-body practice that has been found to benefit both psychological and physical health. The primary psychological change that occurs during mindfulness practice is an increased awareness of thoughts, feelings, and sensations in the present moment. Over time, mindfulness practice can help you to become aware of the space between noticing experiences and reacting to them by letting you slow down and observe the processes of your mind (Black 2010). The ultimate goal of mindfulness practice is for you to take advantage of this space so you can make more intentional decisions – to wake up from living life on autopilot, based on unproductive habits of mind (Black 2010; Walach et al. 2007).
According to the American Psychological Association, some empirically supported benefits of mindfulness include the following (Davis & Hayes 2011):
Psychological Benefits
Increased awareness of one’s mind
Significantly reduced stress, anxiety, and negative emotions
Increased control over ruminative thinking (a major cause and symptom of depression and anxiety)
Increased mental flexibility and focus
More working memory
Decreased distracting thoughts
Decreased emotional reactivity
Increased capacity for intentional, responsive behaviors
Increased empathy, compassion and conscientiousness of others’ emotions
Physiological Benefits
Enhanced immune system functioning
Increased brain density and neural integration in areas responsible for positive emotions, self-regulation, and long-term planning
Lowered blood pressure
Lowered levels of blood cortisol (a major stress hormone)
Greater resistance to stress-related illnesses such as heart disease
Spiritual Benefits
Increased self-insight and self-acceptance
Increased acceptance of others
Increased compassion and empathy
Increased sense of morality, intuition, and courage to change
Increased control over automatic behaviors
Increased self-discipline
The question is: how many of us would like to benefit from mindfulness if it provides these positive benefits? All of us should strive to lower our stress level and enjoy our daily lives with a more positive attitude and more attentiveness. So, how can we incorporate this into our lives? The majority of this practice is about familiarizing yourself with what it feels like to be mindful, and getting better at “remembering” to maintain mindful awareness.
Experiment with creating your own mindfulness practices throughout your day. Being mindful of the sensation on the soles of your feet as you walk to your car or the taste and texture of your morning coffee can transform routine moments into deeply satisfying practices. However, having a ritualized and structured practice can be beneficial. To find out more about practicing mindfulness and how to incorporate a more structured practice in your life visit http://edis.ifas.ufl.edu, Publication # FCS2335 – Mindfulness: An Introduction.
Source: Mindfulness: An Introduction. http://edis.ifas.ufl.edu. Publication # FCS2335.
by Melanie Taylor | Dec 7, 2018
As the holiday season quickly approaches, many people are filled with extra holiday cheer and enthusiasm. Some are jolly, but still overwhelmed with all of the activities, decorating, and shopping that needs to be completed. Then, there are those that find the holiday season as a reminder of things such as, the death of a loved one, family feuds, divorce, and the list goes on. If you are feeling this way here are a few tips to make getting through the season a little bit easier.
1. Feel your emotions – Many people want to suppress their sadness or anxiety, but this only makes it worse. We are all allowed to grieve, cry and feel mad at times. If you feel this way, let yourself feel your feelings. You will feel better once you have accepted and worked through the emotions. You also do not have to force yourself to feel happy just because it is the holiday season.
2. Reach out to others – Instead of secluding yourself spend time with others, whether it is at church, a community group or with family and friends. Spending time with others and socializing is good for the spirit. In addition, there are tons of volunteer opportunities during the holidays. Try something new and volunteer your time to a worthy cause. You will feel great about helping others and contributing to the cause. Research such as this one conducted by UnitedHealth Group commissioned a national survey of 3,351 adults and found that the majority of participants reported feeling mentally and physically healthier after a volunteer experience. The research showed:
- 96% reported that volunteering enriched their sense of purpose in life
- 94% of people who volunteered in the last twelve months said that volunteering improved their mood
- 80% of them feel like they have control over their health
- 78% of them said that volunteering lowered their stress levels
- 76% of people who volunteered in the last twelve months said that volunteering has made them feel healthier
- About a quarter of them reported that their volunteer work has helped them manage a chronic illness by keeping them active and taking their minds off of their own problems
- Volunteering also improved their mood and self-esteem
3. Be realistic – Realize that times and traditions change as families grow and age. Do not focus on everything having to be the same every year. Be willing to accept changes, such as adult children may not be able to attend the family gathering, so utilize technology and talk through video conferencing, share pictures on email and/or Facebook. Find a way to make it work.
4. Set aside differences for everyone’s sake. Aim to accept family and friends the way they are, even if they do not meet your expectations. Leave grievances at the door for the day and enjoy your family and friends. Share those grievances and talk at a more appropriate and private time. Also, remember they could be feeling the stress of the holiday too. So, be patient if someone is grouchy or sad as you celebrate. You may both be feeling the same way.
5. Learn to say no – Be realistic in the number of activities you and your family can participate. Do not feel guilty because you cannot attend every party and event you are invited too. Graciously decline an invite and share that your schedule is booked, but thank them for thinking of you. A host does not expect that everyone will attend their parties.
6. Take a breather as needed – If you start to feel overwhelmed with anxiety, anger or sadness take a few minutes to be alone. Take 15 minutes to spend in the quiet to reduce the stress and clear your mind. For example: listen to soothing music, do a few mindful breathing exercises to slow yourself down or read a book to temporarily escape the stress.
7.Seek professional help as needed – there are times when the emotions are just too overwhelming to sort through on our own. If you continue to feel sad, anxious, angry, etc. there is absolutely no shame in seeking the help of a doctor or mental health professional. It will only help you work through your feelings with a non-bias person. Helping yourself feel better will improve your quality of life and those around you.
Do not let the idea of the holidays turn you into a modern day Ebenezer Scrooge. Learn to take care of yourself first. Learn your limitations and accept them. Do not let others’ expectations overwhelm you. Just remember when you start feeling extreme levels of emotions and/or stress take a few deep breathes and remind yourself to relax and feel the moment. Be mindful of your surroundings and remind yourself of your many blessings, even when going through difficult times. Make it your personal goal to feel your feelings and enjoy what you can about the holiday season, whether it is the twinkling lights, time with friends and family, the food or any of the many special holiday traditions.
Aim to find JOY during this holiday season.
Sources:
Stress, depression and the holidays: Tips for coping. www.mayoclinic.org,
Signs and Symptoms of Depression http://edis.ifas.ufl.edu/pdffiles/FY/FY10000.pdf
Depression and Older Adults http://edis.ifas.ufl.edu/pdffiles/FY/FY95200.pdf
by Angela Hinkle | Nov 21, 2018
FCS Dine In Day December 3
What’s your favorite family meal? Is it an event like a picnic or Super Bowl Party? Is it reoccurring like Wednesday night church dinner? Maybe it’s an annual meal like Thanksgiving. Check out some of these special Thanksgiving meals, then think about a favorite meal for your family to share on Dine In Day.
What about Sweet Potatoes?
I think my favorite holiday meal story is from about 10 years ago when our oldest daughter was away at college. She asked me what we were going to have for Thanksgiving Dinner and as I went through the list she said, “what about sweet potatoes?” to which I answered “but you don’t like sweet potatoes”. Then she said, “No, I don’t, but I they’re supposed to be on the table at Thanksgiving”!
It’s such a tiny thing, but it touched my heart because it meant she had fond memories and that our family holiday dinners meant something to her! PS – now she loves sweet potatoes and serves them to her family all the time! Susan H.
My “Found” Family
Favorite Fall Things
Photo Source:: Angela Hinkle
My favorite family meal of the year is on Thanksgiving, with my “found” family in Bradenton. Especially now that I live in Tallahassee, taking the trip down there to spend a few days with my best friend and her crazy family is definitely a highlight. It’s even more special now since I don’t get to see her every day anymore. Plus? Turkey and deviled eggs! Yummy. Sam K.
Memory We Will Always Cherish
My favorite meal happened 6 years ago during Thanksgiving. It was the first year that I hosted my own Thanksgiving dinner and my husband and I invited everyone we knew- family, friends, coworkers. We had 30 people share their holiday with us and we had so much fun. It was a lot of work and a lot of cooking, but it was so special to us. That day we were able to honor the ones we loved by hosting them and sharing that experience. One day, we will do that again. But for now, it’s a great memory that we will always cherish. Christina W.
Imagining Warm and Cozy
One of my most memorable meals was Thanksgiving when I was in the 11th grade. My family decided to go camping in our pop-up camper for the weekend at a nice campground in central Florida. In keeping with the season, a cold front passed through that weekend, dropping the temperature significantly. Our little camper did not have a heater, so we shivered in our bunks and scurried to the central bathhouse, passing motor homes and travel trailers with condensation on the windows, imagining how warm and cozy their occupants must be. Despite the frigid temperatures, we enjoyed a campground-wide Thanksgiving dinner with all the trimmings in the community room. We made fond memories of the weekend, which we still laugh about, and are thankful for a warm house and the comforts and conveniences of home to enjoy the holiday and everyday meals with family and friends. Judy C.
FCS Dine In Day
December 3rd is Dine In Day. It’s a chance to make a commitment to have a meal at home with family. Research tells us families are healthier in so many ways when they eat at home together. So, make the decision to eat with your family at home this December 3rd. Maybe you can tell us about your favorite family meal or be inspired to make new ones – for Thanksgiving or any time of year.
