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THE BEAN:
Kidney Empowerment

Dream On: The Importance of Getting a Good Night's Sleep

3/30/2023

 
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Sleep is a vital part of the human body’s recovery and healing process. Without proper sleep, our bodies may experience a myriad of symptoms and chronic issues that can affect our quality of life. 

Symptoms associated with lack of sleep:
Each person’s symptoms of sleep deprivation can vary depending on genetics, the type of sleep deprivation, and use of stimulants (like caffeine). Common symptoms of sleep deprivation are:
  • Low energy
  • Mood changes
  • Lack of focus
  • Poor memory
  • Inhibited or risky decision-making
Chronic sleep deprivation can also lead to increased risk of a variety of illnesses and conditions. These include, but are not limited to, cardiovascular disease, diabetes, obesity, mental disorders, and hormone imbalances. 

How sleep helps the body:
Sleep works to support your physical and mental wellbeing. During sleep, our bodies do a variety of important tasks. 
  • Fight disease
  • Develop immunity
  • Manage risk for chronic illnesses
  • Maintain metabolism

How to improve your sleep:
  1. Put devices down at least 30 minutes before bed. 
  2. Try a calming decaffeinated tea.
  3. Get into a normal bedtime routine.
  4. Play guided meditations or soft classical music.
  5. Take a melatonin supplement as needed. 
  6. Do not take stimulants like caffeine, pre-work out supplements, and sugar after 3:00pm.
  7. Avoid naps if possible.
  8. Maintain a healthy diet.

Some changes to sleep won’t happen overnight. Dedicate yourself to a nighttime routine to see improvement over time. If you still have concerns, talk to your primary care physician. Do not make significant changes without speaking to your providers first.

Resources:
The Sleep Foundation: Sleep Deprivation
University of Michigan: Why Sleep is so Important

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This website is for informational and educational purposes ONLY. While we strive for accurate, general medical information, this does not replace professional medical advice. Do not rely solely on this information. Please consult with your physician for more information regarding your specific needs. If you are experiencing a medical emergency, please call 911.
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How to Empower Yourself as a Patient

3/23/2023

 
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At Jacksonville Nephrology, we believe that an empowered patient is more involved in their care and will subsequently make better, more informed decisions regarding their care. Here are 6 ways that you can empower yourself as a patient.

  1. Ask questions at your appointments. Your doctors and care team should be open and honest with you and be willing to answer any questions you may have. Some questions to ask may include:
    1. What are the potential risks and benefits of this treatment?
    2. Are there any alternatives to this treatment? What are my other options?
    3. What can I expect in the future with this condition and treatment plan?
    4. What is the best case scenario? Worst case scenario? Most realistic? How can I manage my expectations?
    5. Are there any side effects?
    6. When should I expect to see a change?
    7. How might this affect my lifestyle?
  2. Do independent research on your condition(s). It is important to do research and educate yourself to gain a better understanding of what you may be facing. You can also ask your doctor for trusted resources regarding your diagnosis, condition, or treatment. In general, we advise staying away from forums and sticking with trusted sites, such as medical society pages. Here are some examples:
    1. https://www.kidney.org/​
    2. https://www.acc.org/
    3. https://www.endocrinology.org/
    4. https://www.dcmsonline.org/
  3. Advocate for yourself and your beliefs. You are able to decline treatments, medications, and medical advice if they go against your beliefs. Your care team will go over their advice, offer alternatives, and educate you on their reasoning, recommendations, and risks. 
  4. Read your bills and explanation of benefits. Understanding your insurance and bills can be a daunting task. By reading your bills and explanation of benefits, you may be better able to understand your financial responsibility and better plan for future procedures and insurance changes in the future. 
  5. Ask for clarification. If you don’t understand what is being said, ask for clarification. Any and all procedures, treatments, and appointments should be explained to you in a language and terms that you understand. 
  6. Self-care is key. Remaining calm and relaxed when going to appointments or dealing with anything health related is a crucial part of empowering yourself as a patient. Self-care that may be beneficial can include:
    1. Positive affirmations
    2. Relaxation apps
    3. Deep breathing exercises
    4. Talking to supportive friends and family
  7. Surround yourself with people that support you. A strong network of love and support can help to ease the burden of facing changes alone.

We are here to help you make the best decisions for yourself. Stay safe and healthy. Be empowered.

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Book of the Quarter: Braving the Wilderness

3/9/2023

 
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Braving the Wilderness by Brene Brown is a book that explores the power of  independence, courage, and belonging. Brene uses the term “wilderness” as a metaphor to describe the elements we must face to find belonging: solitude, vulnerability, vast and dangerous environments, and the beauty of nature. You must find  your own way through the wild, straying from the beaten path, listening to yourself. It’s about intentionally putting yourself with those who are different from you in culture, beliefs, and ideologies and learning to be with others without sacrificing who we are. Brene uses the acronym BRAVING to help assess trusting others and yourself.

Boundaries: Asking for and respecting boundaries
Reliability: understanding competencies and limitations to do as you say
Accountability: owning mistakes, apologizing, and making amends
Vault: not sharing things that are not yours to share and upholding confidences
Integrity: choosing courage over comfort and what is right versus what is easy
Nonjudgement: speaking without judging or being judged
Generosity: extending the most generous interpretations of intentions, words, and
Actions

Brene goes on to discuss topics around boundaries. She explores how to embrace our own humanity to connect with others, practicing civility, and conflict management. She explains that changing perspective and working with the mind can be more beneficial than changing physical surroundings to make someone more at ease or comfortable. Life isn’t comfortable. Brene courageously shares her own vulnerable stories of connection, fear, and longing to help show that we are not alone, but we can certainly stand alone. 

How it helped us:   
Braving the Wilderness has helped our Patient Educator, Kayla, in her ability to grow as a professional. “I was able to connect with others on a more personal level. I was more courageous to admit mistakes and failures. We are all human. We are not alone in our mistakes, faults, and struggles. I felt like I was able to handle tough conversations and conflicts with ease and civility.”

How it can help our patients: 
Braving the Wilderness can help our patients realize that they are not alone in their chronic illness and the associated challenges. Gaining perspective on vulnerability and connection can greatly benefit patients and how they connect with their care teams and support people. 

How can you practice braving the wilderness in your daily life? 

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The Importance of Routine Care

3/9/2023

 
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Regular follow ups with primary care and other specialists are vital to maintaining overall health and wellness. Below are lists of vaccines, suggested screenings, and testing that is recommended on a regular and/or annual basis.

Vaccines:
  • Flu
  • COVID
  • Shingles (50+ years)
  • Pneumococcal Pneumonia (65+ years)
  • Td/Tdap- Td booster (tetanus and diphtheria)
  • MMR (Measles-Mumps-Rubella)- need at least one dose if born after 1957, certain adults may need 2
For additional information on vaccines: https://vaccinateyourfamily.org/adults/?gclid=Cj0KCQiA-JacBhC0ARIsAIxybyMJAUssac8FjugH_be4E_uzcN10M2LvJqypt2_EHcveq4Gju0eM3cIaAsIdEALw_wcB

Suggested Annual Screenings for Adults:
Most of this is taken care of by a Primary Care Physician (PCP). It is important to maintain a relationship with your established PCP to ensure timely care and referrals. In addition to the recommended annual physical, it is important to ask about the following:
  • Hearing Test
  • Blood Pressure Check
  • Eye Exam
  • Obesity management
  • HIV testing
  • Hepatitis C testing
  • Cancer screenings
  • Vaccinations
  • Bone Density (osteoporosis) testing
  • Cholesterol testing
  • Diabetes testing
  • Teeth Cleanings

Preventative Care Testing May Include:
  • Comprehensive Metabolic Panel
  • Lipid Panel
  • Complete Blood Count (CBC)
  • Hemoglobin A1C
  • Echocardiogram (ECG)
  • Pap Smear (women)
  • Prostate Specific Antigen (PSA)
  • Thyroid Stimulating Hormone (TSH)
  • Colonoscopy
  • Mammogram (women)
Everyone’s care looks different. If you are unsure who you may need to see, start with a primary care physician. They can assess and direct you where you may need further care. Don’t forget to schedule your appointment with your favorite nephrologist, Dr. Munjal! As always, stay safe and healthy.

​​This website is for informational and educational purposes ONLY. While we strive for accurate, general medical information, this does not replace professional medical advice. Do not rely solely on this information. Please consult with your physician for more information regarding your specific needs. If you are experiencing a medical emergency, please call 911.

    About The Bean 

    The Bean is a blog on a mission to share valuable information in the world of Nephrology.  We believe in empowering through education and The Bean is a great place to find resources and information on topics related to high blood pressure, kidney disease, dialysis, and topics that enhance the kidney minded lifestyle.    Enjoy and be sure to subscribe!

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13241 Bartram Park Blvd., Suite 1001
Jacksonville, FL  32258
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Tel: (904) 260-9898
​Fax: (904) 260-9891
Interested in joining our team?  Jacksonville Nephrology is dedicated to compassionate patient care through teaching and giving our team the tools needed to go above and beyond.  Learn more about current openings.  Learn More​
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Empowering Through Education.

  • Home
  • Your Team
  • How We Help
    • Kidney Diseases
    • Hypertension
    • Nutrition
    • Remote Patient Monitoring
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    • Patient Info
    • Education Topics
  • Online Access
    • Connect Health Tracker
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  • Contact Us
  • The Bean