Keeping your kidneys healthy

How to maintain kidney health

Ward off kidney disease

Diabetes and high blood pressure are 2 of the leading causes of kidney disease. If you have diabetes, you can reduce your risk of kidney damage by managing your blood sugar levels. If you have high blood pressure, you can help protect your kidneys by getting your blood pressure to a healthy level. There is much you can do to help manage these 2 conditions or, in some cases, to prevent them. By doing so, you'll benefit your overall health - not just your kidney function.

Diabetes and your kidneys

About half of those who have diabetes will develop early signs of kidney damage. Unfortunately, though, early kidney damage has few symptoms, so it's important for people withdiabetes to have regular tests to check their kidney function. It's also important to be aware of the risk of kidney damage so that you can do as much as you can to minimize it.

While you may not be able to completely protect your kidneys from the effects of diabetes, the following steps will help your kidneys stay as healthy as possible:

• Keep control of your blood sugar levels with the help of your doctor or pharmacist.
• Ask your doctor about regular urine and blood tests to monitor your kidney function.
• Check your blood pressure regularly - your doctor can advise you on your target blood pressure and how often to check.
• Eat a healthy diet - your doctor or dietitian can advise you on the best foods for you to choose or avoid.
• Try to quit smoking.
• Exercise regularly.

Your doctor may also recommend that you take a medication called an ACE inhibitor (e.g., lisinopril, enalapril) to help protect your kidneys.

High blood pressure and your kidneys

The complications of high blood pressure are serious. You may be aware that high blood pressure can lead to a stroke or heart attack, but did you know that it could also cause kidney damage? If you already have kidney disease, maintaining a healthy control of your blood pressure can help protect your kidneys.

What can you do to help control your blood pressure?

• Consult your doctor about your "target" blood pressure.
• Monitor your blood pressure regularly as recommended by your doctor. Many pharmacies sell blood pressure cuffs that you can easily use at home. If you discover your blood pressure is higher than it should be, speak to your doctor. You may need to adopt some lifestyle changes (see below) or take a medication (or combination of medications) to help lower your blood pressure.
• Follow a low-fat, low-salt diet (such as the DASH diet).
• Exercise regularly.
• Keep a healthy body weight.
• Reduce the amount of alcohol that you drink.
• Try to quit smoking.

Ward off kidney stones

Passing a kidney stone can be an extremely painful experience. And aside from the pain, kidney stones also pose a risk of kidney damage and urinary tract infection.

One in 10 Canadians will experience a kidney stone during their lifetime. Kidney stones are usually made of a substance called calcium oxalate, but the stones may also be made of uric acid or cystine. Once you have developed a stone, your options are:

• to pass the stone when you urinate
• to have it surgically removed
• to have it dissolved with medication
• to have it broken up through a special procedure using high-energy shock waves (extra-corporeal shock wave lithotripsy or ESWL)

Your best course of treatment will depend on factors such as the type and size of the stone.

What can you do to avoid a kidney stone?

• Drink plenty of water! Aim for at least 2 L (about 8 glasses) of water daily. If you are exercising, you'll need to drink extra, as your body will lose some fluid through perspiration and therefore this fluid will not pass through your kidneys.
• Keep a healthy body weight. Recent studies show that weight gain and obesity increase your risk of forming a kidney stone.
• Consume a diet that has normal dietary amounts of calcium and is low in salt and animal protein.
• If you've had kidney stones in the past, you may need to avoid or restrict certain foods in your diet (e.g., foods that are high in oxalate such as organ meats or chocolate). Your doctor can advise you on this.
• If you still develop kidney stones despite dietary and lifestyle changes, you may need to start taking medications as recommended by your doctor.
• Talk to your doctor or pharmacist about whether one of your medications may be increasing your risk of kidney stones.

Written and reviewed by the MediResource Clinical Team

http://bodyandhealth.canada.com/channel_section_details.asp?text_id=2949&channel_id=10&relation_id=11001

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Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon), Hamilton and surrounding areas.

Climate change and your health

On some days, you look out the window to check the skies for rain or snow. You stretch an arm out an open window to gauge the temperature or turn on the local news to find out the day's high. Day to day, the weather may decide your wardrobe or your route to work. Season to season, you may notice fluctuations from colds and flu to allergies and sunburns. But what about the climate and the overall quality of the weather over time? Can climate change impact your health?

Climate change in a nutshell

People use a lot of energy, and most of the energy we've used over the last century has been created through the burning of non-renewable fossil fuels. The fossil fuels we use - including the gas in our cars and the coal that still heats some homes - release carbon dioxide (CO2) into the atmosphere.

CO2 is also produced naturally by the environment and is an essential part of many natural processes, such as plant photosynthesis. CO2 is naturally regulated to keep the amount of it in balance between the atmosphere and the land and the ocean.

However, this CO2 and other greenhouse gases appear to be accumulating and trapping the sun's heat and radiation in the atmosphere. This increase of CO2 in the atmosphere is caused by the change in our climate: air and water temperatures have risen and weather patterns have begun to shift. Basically, we have managed to change the world's climate.

How climate change may affect your health

In the years to come, our world's climate will become warmer and more unpredictable. Climate change and global warming have been acknowledged by the World Health Organization (WHO) as a threat to human health, especially to those living in the poorest regions of the world.

The heat is on. Climate changes may bring about more frequent heat waves and the health problems that accompany extreme heat: heat stroke, dehydration, respiratory problems, and cardiovascular distress. With hot, dry conditions, some areas of the world may see more droughts and depleted crops, which would contribute to hunger and malnutrition. In urban areas, extreme heat can worsen smog and pollution. Unpredictable shifts in temperature can take people by surprise. The very young, the very old, and the very frail, tend to be most negatively impacted by heat waves.

Rain and its runoff. Inconsistent patterns of rain could result in more frequent catastrophic hurricanes and flooding. Floodwaters can compromise water safety and become breeding grounds and transporters for any number of waterborne illnesses. Floodwaters contaminated with human or animal waste can trigger diarrhea outbreaks due to bacteria, as with cholera, E. coli, and typhoid, or from viruses like hepatitis A.

Bugs spreading bugs. Insects and other animals act asvectors (carriers) of infectious diseases that can be transmitted to people. As the climate grows warmer, mosquitoes, ticks, and other disease vectors spread into new territories and live for longer periods of time than they normally would. With longer lives and wider reach, these vectors have new and more numerous opportunities to transmit infections like malaria, Lyme disease, or dengue fever.

Pollen and other allergens. Climate shifts could also shift the growth patterns of certain plants. This becomes troublesome when those plants are irritants or allergens. Scientists have noted proliferations of stronger, more abundant poison ivy, ragweed, and earlier onset of pollen season.

The climate has changed. Have you?

The climate is the context in which we live, and it's impossible to escape it. It also feels like the kind of thing over which you have little control. While you can't cool a heat wave or pacify a surging hurricane, you can begin to turn the climate tide through your own individual actions.

Be a proactive weather watcher. You can tune in to the weather report for a forecast of the temperature and overall conditions. Will it rain? Do I need a jacket? Warnings and bulletins alert people of pending extreme weather events, like tornadoes, tsunamis, or floods. Additional forecasts and advisories can warn you of various day-to-day fluctuations in atmospheric conditions.

Keep an eye on the barometric pressure and wind velocity, as factors like these can impact your health. Many news forecasts will issue UV warnings to rate the strength of the sun's ultraviolet radiation on a given day. Pollen levels and air quality indexes warn of days with high smog, pollution, or allergen levels. On days with higher warning levels, you would know to take extra precautions to protect your health. Some of these include:

• wearing sunscreen, hat, and sunglasses to protect your skin from UV radiation
• staying indoors during days of high smog, especially if you have medical conditions that can be affected by poor air quality (e.g., asthma)
• drinking lots of water during extreme heat warnings to prevent dehydration

Help those who need it. Those who have limited resources to adapt to climate changes and extreme weather shifts can fall victim to the elements. During extreme weather shifts, remember those in your area who may need extra support: the elderly, the homeless, or the economically challenged. Act on the behalf of their health and safety by making material or financial donations to help provide fans or air conditioning and cooling units during a heat wave, blankets or coats during an intense cold snap, or shelter after a catastrophic storm.

Think globally, act locally. As you move through your days and make choices, the wider world should stay in your thoughts. Even if you live in a big city and work all day in an office, you are part of the natural world. The small decisions you make each day impact everyone else, albeit in gradual, cumulative ways:

• carry reusable shopping bags instead of plastic bags
• take public transit, carpool, walk, or ride a bike instead of driving your car
• invest in a safe, reusable water bottle instead of buying single-serving plastic water bottles
• turn off lights when you don't need them - switch to more efficient appliances, and shut them down when not in use

Amy Toffelmire

http://chealth.canoe.ca/channel_section_details.asp?text_id=4375&channel_id=10&relation_id=3883

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Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon), Hamilton and surrounding areas.

Heart disease: risk factors

In order to function properly, your heart needs a large and continuous stream of oxygen-enriched blood, which is supplied directly to your heart muscle through your coronary arteries. If your coronary arteries become clogged, blocked, inflamed, infected, or injured, the blood flow to your heart will be reduced, which can cause injury to your heart muscle and in turn lead to heart disease or cardiovascular disease (CVD). Some of the more common outcomes of heart disease include myocardial infarction (heart attack), angina (inadequate blood flow to the heart that can cause chest pain), and arrhythmias (abnormal heart rhythms).

General risk factors for heart disease

Those you can't change:

• Family history: Genetic predisposition can play a role in the development of heart disease. Your doctor will want to know if you have a family history of heart disease.
   
• Age: Wear and tear on your body is cumulative. The heart is no exception. The older you are, the more wear and tear your system will have and the greater the risk of your system not functioning as it did when you were younger.
   
• Gender: Women after menopause and men over 55 years old are at greater risk of heart disease.

Those you can change:

• Smoking: Smoking reduces the blood's oxygen level, injures artery walls, and raises your heart rate and blood pressure.
   
• High-fat diet: Diets high in fat, especially saturated fats, increase the risk of fatty buildup in the arteries.
   
• High blood cholesterol: Cholesterol is a fatty substance required by your body to make cells. But your body only needs a certain amount. High blood cholesterol can cause arteriosclerosis.
   
• Physical inactivity: Regular exercise helps to strengthen your heart muscle and keep it in good working order.
   
• Hypertension or high blood pressure:Hypertension means your blood is hitting too hard against your artery walls. High blood pressure can increase your risk of stroke, aneurysm, heart failure, heart attack, and kidney damage.
   
• Obesity: Being significantly overweight or obese increases your blood pressure, causing your heart to work too hard on less oxygen, and it increases your risk of diabetes.
   
• Stress: Stress increases your heart rate and blood pressure, which in turn causes damage to your arteries and heart.
   
• Diabetes: Men with diabetes mellitus (high blood sugar) have 3 or 4 times the likelihood of developing atherosclerosis, resulting in angina, heart attacks, strokes, or peripheral vascular disease. Women with diabetes are at an even higher risk - probably 4 times that of non-diabetic women.

Written and reviewed by the MediResource Clinical Team

http://chealth.canoe.ca/channel_section_details.asp?text_id=1332&channel_id=10&relation_id=3914 

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Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon), Hamilton and surrounding areas.

Walking Tips for Seniors

http://www.walkandrollpeel.ca/walking/seniors.htm

Walking for daily exercise is low-impact, safe and free. It can also improve cardiovascular fitness and strengthen muscles and bones.

The Canadian Physical Activity Guidelines for Older Adults (65+) recommends accumulating at least 150 minutes of physical activity per week to achieve health benefits and improve functional abilities.

Speak to your health care provider before starting a walking program, especially if you have an existing chronic medical condition or have been inactive for a long period of time.

Stay safe while walking

• Choose a familiar route that is flat and free of obstacles.
• Consider the surface you’ll be walking on. A smooth, soft surface that’s free of debris will put less strain on your joints and feet.
• Wear supportive footwear – wear low-heeled footwear with non-skid soles.
• Avoid rushing – rushing increases your risk of falling. Take you time.
• If using a walking aid (e.g. cane or walker) ensure that it is fitted for your height.
• Check the Clean Air Peel website for the daily Air Quality Health Index (AQHI) and theUltraviolet (UV) Index to plan outdoor activities accordingly and to protect your health or the health of seniors in your care.
• Be extra careful in cold weather — sidewalks and paths can be slippery.
• Cold weather can cause numbness and make it difficult for you to feel any pain or an injury. When it’s cold outside, consider walking in an indoor place, like a mall or community fitness centre.
• Walk with friends or a walking club.
• Carry a cell phone in case of emergencies.
• Dress appropriately for the weather and drink plenty of water.
• Stop or take a break if you feel any pain during your walk. Consult a health care provider if pain continues after your walk.

Sources: Canada Safety Council’s
Ontario Seniors’ Secretariat
Peterborough Moves’ Safe Walking
Region of Peel Public Health’s “It’s Time to Prevent Falls” brochure (PDF 134kb, 2pgs)

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Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon), Hamilton and surrounding areas.

10 habits for a heart healthy lifestyle

ARTICLE BY: ELIZABETH ROGERS

 - SEP 08, 2011

Heart disease is a top killer worldwide -- but our lifestyle choices can go a long way toward reducing our risk. In honour of World Heart Day in September, we round up the basics to living well.

It may be the strongest muscle in your body, but your heart is still vulnerable to disease. Each year, cardiovascular disease claims over 17 million lives around the world. By 2030, that number could reach 23 million, according to the World Heart Federation. It’s one of the top causes of death worldwide — even in countries that have access to health care and prevention.

Medicine has come a long way preventing and treating cardiovascular disease and saving lives, but we have to do our part too. Lifestyle choices can make a difference in how long and how well we live.

Here’s what experts say we should be doing to live a heart-healthy lifestyle.

Enjoy a healthy diet

We often hear that this or that food is good for the heart, but you don’t need to load up on super foods. Experts still say the best way to get those beneficial good fats and essential nutrients is through eating a healthy and varied diet. Eating well shouldn’t feel like deprivation with heart healthy foods like salmon, nuts, olive oil, legumes, lean meats and low-fat dairy. Foods that are high in fibre also help lower cholesterol.

And dare we say eat more fruits and vegetables? They’re packed with essential vitamins and nutrients we need for good over all health — like antioxidants, beta carotene and vitamin C, to name a few.

We know what foods shouldn’t be staples in our diet: bad fats (like saturated fats and trans fats), processed foods and foods high in sugars and salt. These foods can contribute to weight gain, unhealthy cholesterol levels, glucose intolerance and chronic inflammation in the body — all of which take a toll on the heart.

 (For more information, see 6 keys to healthy eating and Top foods your heart will love for ideas.)

Drink in moderation (if at all)

While some studies have shown that alcohol — particularly red wine — offers some small heart protective benefits, but experts advise caution. Consuming too much alcohol can increase heart risk and contribute to weight gain, liver disease, chronic inflammation and other conditions.

How much is too much? For some people there is no safe amount — like if you’re taking certain medications or have certain health conditions. Otherwise, guidelines recommend no more than one or two standard drinks per day to a limit of nine per week for women and 14 for men. However, experts don’t recommend starting drinking as a prevention strategy. (For more information, see the Heart and Stroke Foundation’s advice.)

Get active (and stay active)

Exercise has many benefits for the heart– such as lowering blood pressure, helping control blood sugar levels, maintaining a healthy weight, reducing stress and increasing good cholesterol levels. Experts estimate that people who aren’t currently active can cut their risk of a heart attack by as much as 35-55 per cent simply by getting more exercise.

http://www.50plus.com/lifestyle/10-habits-for-a-heart-healthy-lifestyle/131277/

Copyright 2011 All Rights Reserved - ZoomerMedia Limited.

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Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon), Hamilton and surrounding areas.

Healthy Brain - Challenge yourself

Just as physical activity improves your body's ability to function, studies show that keeping your brain active may help reduce your risk of developing Alzheimer's disease. Research is showing that by using your brain, you increase its networks of connections. A brain-healthy lifestyle also emphasizes the importance of overcoming routine and monotony in our daily lives. By approaching daily routines in new ways, you engage new or little used mental pathways. Since the evidence suggests that mental stimulation enhances brain activity and may help maintain brain health throughout life, it is important to put your brain to work. Challenging your brain doesn't have to be difficult. It can be as simple as dialing the phone with your less dominant hand or as complex as learning a new language. Remember, the goal is to give your brain a new experience and a workout each and every day.  Play games to challenge your mind – chess, word and number puzzles, jigsaws, crosswords and memory games.  Pursue a new interest such as learning to play a musical instrument, taking a course or going to the theatre.  Break your routine – take a different route to the store or change the order of your morning routine.  Involve one or more of your senses in a novel way - write your name with your opposite hand or count out coin change by using your sense of touch.  Read a book – discuss it with a friend.  Pursue cultural activities like going to plays, museums, concerts, galleries.  Keep up hobbies such as sewing, carpentry or take up a new hobby.  Cross train your brain – try a variety of mental challenges.  For some great ways to take action on brain health, visit our BrainBoosterTM pages. Note: Your abilities, health situation and interests should be taken into consideration when choosing brain healthy activities. If you have questions about your own situation, speak to your doctor or health-care provider. For a reference list of studies regarding Alzheimer's disease and brain health, click here. [This information is also available in an information sheet you can download from this site.

http://alzheimer.ca/english/brain/challengeyourself.htm

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Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon), Hamilton and surrounding areas.

Aging: Too Old to Benefit From Exercise? Pish!

Researchers divided a group of 64 volunteers with an average age of 84 into three groups. The first group exercised by walking, the second did resistance training, and a control group did no exercise.
After 16 weeks of regular exercise twice a week, the exercise groups had lower systolic blood pressure, improved upper and lower body strength, improved hip and shoulder flexibility and improvements in tests of agility, balance and coordination when compared with members of the group that did not exercise.
All of the participants, who ranged in age from 66 to 96, were healthy enough to take care of daily tasks on their own, but some exercisers used canes or walkers during their sessions. Three-quarters of the participants were women, and only five participants were younger than 75. The study appears in the February issue of The Journal of Aging and Health.
Ross Andel, a co-author of the study, suggested that the exercise program would also be suitable for older people who had greater handicaps. "Based on our findings," he said, "it is reasonable to expect that a similar exercise program would be successful in older individuals who have difficulties in activities of daily living." Dr. Andel is an assistant professor of gerontology at the School of Aging Studies at the University of South Florida.
Both the resistance program and the walking program led to significant improvements, leading Dr. Andel to suggest that the exercise itself, and not the type of exercise, provides the benefit. "It is at least as important to exercise in advanced age as earlier in life," he said.

By NICHOLAS BAKALAR

Published: February 28, 2006

http://www.nytimes.com/2006/02/28/health/28agin.html

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Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon), Hamilton and surrounding areas.

Exercising Regularly

If ever there were a perfect excuse not to exercise, arthritis pain would seem to be it. In fact, research shows quite the opposite: A properly designed exercise program can not only decrease your pain, but also increase your flexibility and overall fitness - and it can do wonders for your spirits.

Exercise confers an even more direct benefit. Did you know you're 'feeding' your joints when you're active? Cartilage - the tough gristle that protects the ends of bones - depends on joint movement to absorb nutrients and remove waste. Activity actually helps keep joints healthy.

Here's another way to look at it: Exercise is one part of your treatment program over which you can assert control. It's a chance to confront arthritis directly and maybe reclaim some favourite activities the disease has stolen from you - and discover some new ones, too. The trick is getting started and sticking with your program.

Before you start pumping iron or running marathons, though, get a little expert coaching.  Check with your doctor or physiotherapist to make sure the activity you're planning to take up isn't out of your league.

http://www.arthritis.ca/tips%20for%20living/exercise/default.asp?s=1&province=on

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Home Care Assistance offers the highest quality 24/7 live-in home care in the Region of Halton (Oakville, Burlington, Halton Hills, and Milton), Region of Peel (Mississauga, Brampton and Caledon), Hamilton and surrounding areas.