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THE BEAN:
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 Did you know that there are more than 30 unique benefits to walking daily? Sounds too good to be true for this seemingly simple exercise, right? As a team, we embark on a challenge to be healthier through the holidays and we want to challenge you too! We know we will be indulging in sweets, rich meals, traveling, and off of our normal schedules in the coming months, so we are trying to get ahead of the curve. Incorporating more steps into our daily routine is one of the easiest ways to create balance with all the treats this season. Throughout our challenges, our team has seen a number of benefits like weight loss, decreased resting heart rates, improved oxygen levels, increased stamina, and noticeable muscle tone.
The first few weeks of building a habit are always the hardest, especially with the stress of the holidays upon us. “How can I possibly work something else into my already busy schedule?” I’m glad you asked! Below are 8 ways you can make choices that can increase your step count for the day!
Still not convinced? Check out these facts about walking for some extra motivation to lace up those sneakers!
Moving your body and staying active during this season is so important for your physical and mental health. Once you get up and in the habit of moving, you will find yourself craving the benefits daily. After all, a body at rest stays at rest, while a body in motion, stays in motion. How will you get to stepping this holiday season?  The holiday season is such a wonderful time of year to share love and reflect on the events of the year. The holidays often include celebrations, travel, and indulging in lots of rich, decadent foods. These deviations from our routines and normal habits can begin to affect our health, like increased blood pressure and fluid retention, if we are not mindful of our restrictions and doctor recommendations. Listed below are some helpful tips to keep you safe and healthy this holiday season.
Sodium and Fluid Did you know that a single restaurant entree typically contains 50-100% of a full day’s recommended sodium content? If you're eating out at a restaurant, split your entree in two and only have half; save the other half for leftovers on another day to avoid excess sodium. It is equally important to keep the sodium low for your other meals throughout the day when you do go eat out at a restaurant. Additionally, sodium can be hiding in the preservatives of the snacks and fast-food we may be eating outside of our normal routine. If you are cooking, try to use as many whole, fresh foods that you can and replace salt with other dried or fresh herbs, spices, and vegetables (garlic or ginger). Learn more about sodium’s secret identities here. As always, moderation is key! Additionally, it is important to be aware of your fluid consumption. We don’t just mean water. Fluids can include tea, coffee, juice, soda, alcohol, broth, and more. For those with fluid restrictions, please adhere to your prescribed diet. For additional information about fluids and fluid intake click the links below: Medications and Appointments Now is the time to check on the status of your medications! We recommend requesting refills of medications at least two weeks in advance to account for holiday pharmacy hours and office closures. Additionally, appointments may be required for refills if you have not seen your physician recently. Be sure to give yourself time to be seen by your prescribing physician. It is important to note that virtual appointments are still covered through the end of the year for those with traditional Medicare coverage and are included in most private insurance plans. For more information on how to stay healthy through the holidays, check out the additional posts below! As always, stay healthy!
 Calling all jet-setters, road-trippers, and stay-cationers! Do you know how to stay safe this holiday season while traveling? We’ve laid out some helpful tips and tricks to make traveling this holiday season a breeze.
Travel There are so many things that can go wrong when we travel, like lost luggage, delayed flights, flat tires, and unexpected detours. It is important to be prepared for sudden, unexpected changes in plans. Preparations for these situations can include bringing your entire bottle of emergency relief medication and monitoring devices, like scales and blood pressure monitors, with you. We always encourage monitoring yourself while traveling as you may see changes in readings and symptoms due to changes in eating, drinking, and stress that may require emergency relief medications, like diuretics or antihypertensive drugs. If you are on our Remote Patient Monitoring (RPM) program, our devices are travel friendly and will transmit from all over the world. General Health and Safety Staying safe is a no-brainer when traveling. Listed below are some general travel and safety tips:
We wish you a happy holiday season and a happy New Year! As always, stay safe and healthy!  A comorbidity is defined as a medical condition that coexists alongside a primary diagnosis. These conditions can develop over time and potentially worsen your pre-existing diagnosis. Properly managing your health conditions can help reduce the risk of developing comorbidities or reduce the impact they may have. Let’s explore a few common comorbidities that impact kidney health.
This is by no means a comprehensive list of contributing factors and influences on kidney diseases. Each person is unique and requires individualized attention based on their needs and pre-existing conditions. If you have concerns about your kidney function and comorbidities, reach out to our office to schedule an appointment with Dr. Munjal. As always, stay safe and healthy! Resources: https://my.clevelandclinic.org/health/articles/comorbidities https://journals.physiology.org/doi/full/10.1152/ajplung.00152.2021  Health insurance is a vital part of getting the care that you need to stay healthy and happy. Open enrollment for health insurance plans typically starts November 1st and runs into December. However it is important to do your research beforehand so you are prepared when it comes time to choose a new plan. Listed below are our top three points to consider and remember when researching health insurance plans.
Resources: Florida Medicaid: https://www.flmedicaidmanagedcare.com/ Medicare: https://www.medicare.gov/ National Insurance Resources: https://www.healthcare.gov/ If you have any questions or concerns about your insurance coverage with our office, please call your insurance provider for plan-specific information.  Halloween kicks off our season of holiday sweet treats and indulgences. It’s important to know what sweets are tricks and treats, as well as how to satisfy a craving in a more kidney-conscious way.
Sweet Treats: When searching for a sweet treat this holiday season, the candies listed below are safer options for those who have kidney diseases. Remember, everything in moderation!
Spooky Sweets: These sweets may give you a spook! The options listed below are not the best choice and should be avoided when possible. For patients with kidney diseases, these candies can pose potential problems as they contain higher levels of phosphorus and potassium due to being made with solid chocolate, nuts, dried fruit, coconut, peanut butter, and caramel.
DIY: Healthier options The National Kidney Foundation has some fantastic seasonal recipes that are kidney-friendly to satisfy cravings and keep you on track. Moderation is key! The ‘fun size’ portions are approximately 1 ounce which is just right. When you can, opt for sugar-free options or renal-friendly fruits based on recommendations from your nephrologist or dietitian. As always, stay safe and healthy! Resources: https://www.kidney.org/nutrition/recipes  Meet Jane Doe. Jane is a 55 year old teacher living in Jacksonville, Florida. When she isn’t busy planning lessons and activities for her students, Jane is catching up with friends, chasing her dogs around, or relaxing with a good book. Her health is one of her top priorities, so she is mindful of keeping up with her annual doctor appointments. This year, her primary care physician diagnosed her with hypertension after seeing the log of blood pressure readings Jane has kept. Let's review Jane Doe’s case.
Jane Doe has been taking her blood pressure regularly for 3 years at the instruction of her primary care provider when she noticed it rising.
Her doctor decided to refer her to nephrology since the original medications did not seem to be working. Ms. Doe met with Dr. Munjal who made a small, simple change in her medications. Dr. Munjal decreased her blood pressure medication and now her readings are in the 150s and the uncomfortable symptoms of “low” blood pressure have been minimized. Once these symptoms went away, her regiment was changed again to further lower the readings. The uncomfortable symptoms came back briefly, but soon went away as her body acclimated to having lower blood pressure again. Her new goal is 130-140 for her systolic readings. Dr. Munjal explained: “When someone has hypertension, the body can acclimate over time and not experience symptoms of hypertension. This means that when we try to bring the blood pressure back down to a lower range, you may not feel as great as the readings may look. It is important to keep this in mind when working to reach blood pressure goals. When we set a goal, we know that this may take a while to reach since changing blood pressure has to be done in steps. You may feel worse before you feel better.” Working with blood pressure readings is not a sprint, it is a marathon. We must pace ourselves as we work through the steps needed to safely get the blood pressure down to a manageable range. If you have questions or concerns about your blood pressure, call to schedule an appointment with Dr. Munjal!  Did you know that sleep can be directly related with a risk of developing hypertension? Sleeping problems like trouble falling asleep, staying asleep, and too little sleep are all associated with increased risk of high blood pressure. It’s no mystery that a good night’s sleep and good sleeping habits can make a world of difference in overall health.
Effects of Sleep Deprivation Sleep deprivation does not always mean chronic sleep issues. Sleep deprivation symptoms can start after just one night. Some of the symptoms may include:
So, how do you fix it? Here are some recommendations for getting a good night’s sleep:
Some results may be immediate, like feeling more well rested, while others may take getting into a routine to see effects. Keep in mind that this is only one of the many factors that can affect blood pressure. For blood pressure concerns, please call our office to schedule an appointment with Dr. Munjal. As always, stay safe and healthy! Resources: Mayo Clinic: High Blood Pressure and Sleep. The Sleep Foundation: Sleep Hygiene  Did you know that, according to the World Health Organization, it is estimated that 1.28 billion people (aged 30-79) in the world have hypertension? Surely, not all 1+ billion people with hypertension have the same cause, right? Listed below are 11 factors that can contribute to changes in blood pressure.
Each person is different and can have multiple other factors working both with or against them when it comes to managing their blood pressure. If you have hypertension, consider the factors that are within your control and what you can do to improve your health. Make an appointment with Dr. Munjal for a consultation and additional guidance on your blood pressure management. As always, stay safe and healthy! Resources: https://www.who.int/news-room/fact-sheets/detail/hypertension  Do you know how to read your blood pressure readings? Oftentimes, Dr. Munjal does not need to know the exact details of each reading you take. We want to know what the average reading is, or what the numbers look like more than 50% of the time. This answer can sound something like this: “Most of my readings are in the 130s/80s. I have had a few high readings, but they are few and far between.” Let’s learn how we can get our average and read our readings more accurately.
The Reading: Systolic:This is the number on the top of the reading. It is the pressure inside your arteries when the heart is pumping/contracting, at the time of the heartbeat. Diastolic: This is the number on the bottom of the reading. It is the pressure inside your arteries when the heart is filling, between the heartbeats. For most people, the diastolic is normally ½ to ⅔ of the systolic. Generally, when we talk about your blood pressure, we look at the systolic number, or top number of the reading. That’s not to say that the bottom number is not important. However, when you can work with and control the top number, the bottom number will tend to follow. For example, if a reading or goal is referenced as “130s,” we mean the systolic reading. When to Take Your Reading: To get your “normal” reading and the most accurate results, it needs to be taken in “normal” circumstances. You should take your blood pressure when:
Finding an Average: There are occasions when you may be asked for an average of your readings. This can be done by adding a minimum of 2 readings together and dividing by the number of readings used. Here’s an example: Reading 1: 125/72 Reading 2: 137/80 Reading 3: 117/70 Added together (379/222) and divide each number by 3, the number of readings we are averaging. Average: 126/74 Trend line: Another way to view your blood pressure readings is on a graph. Some tracking programs, like Remote Patient Monitoring, can provide the graph for you. Once your blood pressure readings are drawn out, you can draw a line to find the trend of your blood pressure. This line should essentially go through the middle of your readings. A trend line is a great visualization of what your blood pressure looks like over time. While those high or low readings are important, knowing how to read your readings and find a trend is important in the big picture of things. For more information on blood pressure, you can click here to be directed to our hypertension page. As always, stay safe and healthy! |
