exercise

Does Exercise Reduce Cardiac Risk?

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Updated 2/22/2023

It is loving your heart month, and heart health awareness.  Today, we will discuss exercise, and how it can reduce your risk for Cardiac disease, but also as it relates to people with CKD.  Remember, everyone is different, and for some people exercise may not reduce the risk.  Always ask your doctor before beginning an exercise routine, especially if you plan on doing more than a basic walking routine.  Vigorous exercise can be dangerous for some people, and for people with CKD, studies show that intense exercise may increase Creatinine levels, at least for short periods of time. If you have CKD, or Heart Disease already, be sure to talk to your doctor as to what exercises are best for you. Generally, most health care practitioners will probably be OK with walking.

I did a post on walking, a couple weeks ago.  You can find it in the archives.  Most anyone can walk, and unless your doctor tells you no exercise, then chances are good you can walk too.  Me, I have CKD stage 3, and I try to aim for 50-60% intensity of my Maximum Heart Rate.  To find your MHR you subtract your age from 220, then figure out 50% of that.  So, for my age, my MHR would be 85 beats a minute, at 50% intensity.    I try to stay in that range. This is very light exercise and it is hard to stay in that range if your goal is to increase your fitness level.

Of course, vigorous exercise is going to have a higher risk reduction.  According to medical websites, up to 25% risk reduction if you exercise vigorously, of cardiac disease risk.  For me, who works out moderately, it is only a 10% risk reduction of reduction to cardiac risk.  But, for me, I can’t risk my one good kidney for an organ that right now is functioning fine.  Now that may change in the future.  Vigorous exercise would be running, jogging, bike riding, aerobics, etc.  Moderate exercise would be walking, yard work, or golfing.  Low-intensity aerobics can also fit under moderate exercise.  I recommend anyone starting out, do a walking program first.  This will increase your strength, balance, and circulation, preparing you for a higher endurance program.

Using weights also adds to the cardiac risk reduction.  However, again if you have CKD this can raise your Creatinine levels.  So, kidney websites recommend doing Pilates, or Yoga for toning, instead of weight lifting.  I have not started either of those yet, but I intend to.

Even 15 minutes of moderate to vigorous activity will benefit your heart.  The goal is to eventually build up to 60 minutes, at least 5 days a week.  But, if you can only do 5 or 10 minutes a couple days a week, then start there.  It is important to start somewhere.  Any activity is better than no activity at all.  Your heart is a muscle, and like any muscle, it will take time, and work to make it stronger.

Know to watch for warning signals, especially if you have CKD or an already underlying cardiac disease.  You do want to have difficulty carrying on a full conversation, but you don’t want to be breathing so hard that you are gasping for air, or can’t speak at all.  That is a sign that you are working too hard, and you need to stop and rest.  Learn to check your heart rate, before, during, and after you exercise.  Remember you want to stay within the MHR, as stated above.  The older you are the lower your MHR will be, so it is imperative you always speak to your doctor before starting an exercise program, and that you learn to properly monitor your heart rate and breathing during exercise.   Walking around your house is not an exercise program.  We all walk.  Fitness walking is an exercise program.  You will expect to have some muscle pain, after exercising, especially if you are sedentary.  But, chest pain, pain in the jaw, or neck, or any intense pain anywhere, can be indicative of an issue and you should stop and rest right away.  Also, make sure you stay hydrated.  Drink before, during, and after.  Don’t exercise in intense heat.  The goal is not to be a super athlete but to decrease your risk of cardiac disease.

Watch the short video below that talks about reducing cardiac risk, and reducing the risk of cognitive decline with exercise as simple as walking.

My disclaimer is easy to remember. Nothing on this blog is intended to be medical or nutritional advice. It is for informational purposes only and to spark a conversation.

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Cholesterol and Heart Disease

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Updated 2/16/2023: I will be doing a newer version of this old post soon. This one was originally done in 2019. But, did you know that Heart Disease is still the leading cause of death in men and women, across all races? According to the CDC, one person dies every 34 seconds from Heart Disease. That is staggering to think about.

Cholesterol is a type of fat.  It can build up in arteries causing decreased blood flow to the heart.  Cholesterol is found in the highest amounts, in dairy products, meat, and eggs. 

I can remember the days of nursing when Cholesterol was the only type of fat discussed, that’s how old I am, and how long I’ve been a nurse, lol.   Now there are Triglycerides, LDL, HDL, etc.   Saturated fats, polyunsaturated fats, and on and on it goes.  So do we need any Cholesterol, or should it just be removed from all diets?  Actually, like any other nutrition item, Cholesterol plays a very important part in the normal function of the human body.  Cholesterol helps the body build new cells.  Well, that sounds pretty important.  Cholesterol also insulates nerves and helps produce hormones.  Again, two very important functions of the human body.  We need Cholesterol.  We just don’t need too much of it.

An optimal Cholesterol level is 200 or below, but I can promise you if you are sneaking around 190, or so, the doctor is going to start the blah blah part.  You can’t live without your heart, and one heart attack can be very debilitating if it doesn’t kill you. I say blah blah because there is so much conflicting information about Cholesterol that a lot of people are just confused and tired of trying to figure it out. Don’t eat eggs, do eat eggs but not the yolk, Cholesterol might not be so bad but sugar is. I mean it can be dizzying trying to figure out what is right and wrong.

So, now comes the blah, blah, part.  You should be having your Cholesterol checked every single year starting in your teens.  Even though a lot of high Cholesterol comes from foods we consume, for some people it can be hereditary.  Even the fittest people, with excellent diets, can have high Cholesterol due to Genetics.  I am not a fan of Statins, they have a high risk of damaging the liver, and kidneys, but if I needed one I would take one.  Exercise, controlling blood pressure, and following a low-fat and high-fiber diet, can help lower cholesterol levels.  Oatmeal is a great way to increase fiber in your diet. If you really like eggs, for your morning meal, the egg yolk is where all the Cholesterol is.  So, egg whites are a better option, and only have one or two whole eggs a week, if that.   If you have Kidney Disease, as well, egg whites are a better option because the yolk is where all the phosphorus is.   Make sure you get actual egg whites, not made from egg white substance.  I don’t even know what that means, egg white substance. Cheese, milk, and other dairy products are also sources of Cholesterol. Did you know chicken, which is a leading food choice for people who want to lose weight, if you read the label chicken is actually pretty high in Cholesterol, even the boneless skinless variety? So, even leaner meats can be high in this type of fat. If you already have a risk for Heart Disease 200 mg of Cholesterol in your diet per day is what you should aim for. If you don’t already have risk factors 300 mg of Cholesterol per day in your diet is a good goal. One small chicken breast has 100 mg of Cholesterol.  If you have CKD you are definitely at risk for Heart Disease, just by the nature of your kidneys not filtering properly.

An optimal Cholesterol level is 200 or below, but I can promise you if you are sneaking around 190, or so, the doctor is going to start the blah blah part.  You can’t live without your heart, and one heart attack can be very debilitating, and it can kill you.

Take care of your heart. You only have one.

My disclaimer is short and sweet. No information on this blog is intended to be medical or nutritional advice. It is for informational purposes only and to spark a conversation.

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Let’s Focus On Exercise And CKD!

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This will be the last post in this series, but I am sure I will discuss exercise forever. This is another webinar I found on the topic and I encourage you to take an hour out of your day and watch it. I like this one even better than the first one I shared earlier this week. I think this one is laid out a little better and the information is a little better.

Pay particular attention to the definitions of sedentary, physically active, exercise, and physical fitness. I think the three latter terms are often mingled together and they mean very different things. Also, pay attention to the details that might make exercise unsafe for people with CKD.

Kidney Class: Week 11

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Welcome back to another week in the American Kidney Fund, Kidney Education Class. This is week 11, and I will be sharing slide 11, with comments from my personal experience with CKD, and my experience as a nurse.

In week 10 I discussed how the number one cause of Kidney Failure is Diabetes. This week I will discuss the #2 cause which is Hypertension, sometimes referred to as HTN, or High Blood Pressure. They all mean the same thing.

There is a short video below that explains how HTN damages the kidneys and can lead to Kidney Failure. There is no sound on this particular video. My thoughts and comments are under the slide that is the property of the AKF and provided to me as a Kidney Coach.

I encourage, you, my readers to leave me comments and or questions. That is the best way for this program to work. I do not accept spam, so please do not waste my time. If you would rather not post a public question or comment, you can email me at healthbuddymelissa@yahoo.com

As you can see in the slide HTN causes 25% of kidney failure cases. This is a large amount. Keeping your blood pressure in good control through healthy lifestyle changes, exercise, diet, and medications when needed are all vitally important. As someone with CKD, and as a nurse, I understand the importance of keeping my blood pressure under control, and so far I have been successful. However, CKD in and of itself can lead to high blood pressure. So, keeping your CKD well managed is also very important.

High blood pressure free coaching giveaway!

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Hello, and Happy Tuesday! For the month of May I decided to focus on High Blood Pressure as my topic for my free coaching session giveaway. 10 lucky people will receive a 60 minute coaching session. This will not include the free health assessment and review, that is already free. Keep reading to learn how to claim yours.

Do you have High Blood Pressure, or want to prevent getting High Blood Pressure? Did you know that in 2020 was a top Health search topic? Coronavirus was obviously number 1 and probably still is. High Blood Pressure is very common. According to the CDC about 45% of Americans have High Blood Pressure which means a blood pressure of 130/80 or higher, and or taking medications to control blood pressure. Of those people only 25% have their blood pressure well controlled. Having High Blood Pressure can be a risk factor for many other chronic diseases. All month I will focus on this topic in various blog posts.

If you would like a free one on one coaching session to discuss blood pressure, follow the steps below. You do not have to have High Blood Pressure, but you do have to want to learn how to prevent it.

  1. Sign up for my Mailchimp mailing list below.
  2. Once you are signed up for my mailing list, and have received my welcome newsletter, simply message me via that newsletter, it will either go right to my Mailchimp email, or my Google email, and put blood pressure as the topic. Within 24 hours of receiving the email I will contact you via your email to see when you would like to receive the free health intake assessment. Once you have completed that and returned it to me we can make an appt for your free session. I am trying to make a sign up form that I can add right to my newsletter. If you see it, use it, otherwise follow the steps above.
  3. Once you have completed your intake assessment and are ready for your free session, we will set up a time and date that works for both of us. You do not have to do it in May, and the special runs until May 31, or until 10 people have claimed the free session.
  4. If you have any questions please feel free to use the contact form below to message me. Using the contact form below will not sign you up for a free session, it is for general questions only. You must join my Mailchimp mailing list to qualify for the freebie.

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My top 10 ways to de-stress!

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It is the end of Stress Awareness Month. I hope you have enjoyed and or learned some things from my posts. I did not get to touch on the Brain and Digestive Systems as they relate to Stress. Stress can affect all parts of the body. Today, I would like to share my top 10 ways that I use to de-stress.

  1. Walking in Nature. This is number 1 for a reason, because I truly believe in it. Yesterday, I talked about Earthing. I will be incorporating walking barefoot into my daily nature walk. It doesn’t have to be done anywhere special, I do it right in my own yard. If you live in the city there has to be a park or nature trail somewhere close by. Make your walk even better by not having any distractions and using your five senses to be more Mindful. Stressed at work? Walk on your lunch break. Fresh air will help clear your mind and refresh your thoughts.
  2. Exercise. This can go right along with #1. Aim for at least 30 minutes for 5 days a week. 60 minutes is even better. Exercise does not have to be strenuous to reap the benefits. A nice walk, Yoga, or Swimming are gentler kinder exercises. I personally love to put on the Disco music from the video below when I need to burn off some steam or get some good house cleaning done. If you are angry a more upbeat, intense workout may be very helpful. Well I can’t share the video it is blocked. But, if you search for Workout Music Source Disco Hits you will find it.
  3. Meditate. I try to Meditate every day. Just sitting and being still and not thinking about anything. Maybe some soft drum beat music in the background, nice candles, etc.
  4. Mindfulness. Mindfulness is different than meditating in the sense that you want to be in the moment noticing your surroundings and how you are reacting to them. It is a great way to be more grounded, have self control, know your limits, etc.
  5. Clean the pool. Yes, you read that write. I clean the pool to relax. I generally vacuum it every time I use the pool. I am in the sun, and the cool water allows me to think and reflect. I truly love it.
  6. Gardening. Another top favorite for me. I love planting, nurturing, and then reaping the rewards. I am really good with flowers. This year I am giving it a go at a vegetable garden. There is so much to learn. I also enjoy making garden decorations and tiny fairy gardens.
  7. Art. There are so many forms of Art to try and so many that I enjoy. I love to paint, etch glass, crochet, make jewelry, and others too. I have some Arthritis in my hands so it makes some of these more difficult now. I have not been doing a lot of Art lately, other than my Photography, which I also love.
  8. Reiki. Reiki is a Healing Energy of which there are many. I do self Reiki on myself at least a few times a week, and the dogs are great guinea pigs, lol. They actually love it. I offer Distance Reiki as part of my coaching plans. If you would like to learn more about Distance Reiki for Stress relief, use the contact form at the end of this post to message me. I would love to help you de-stress with Reiki.
  9. Guided Imagery. When I took my final exam for my Guided Imagery certificate I decided to do one for Better Sleep. I got an A and I still use it for myself to this day if I have a hard time falling asleep. Guided Imagery is where you use your imagination to guide you through a pre-made script to help with Sleep, Stress, Anxiety, Anger, Weight Loss and so much more. Guided Imagery is included in my coaching plans. Contact me for more information.
  10. Venting. There is nothing like a good vent, or rant, without judgement. Having someone you can vent to is a great stress reliever. Sometimes just getting something off of your chest can find relief from Stress. If you need someone you can vent to without judgement or hurt feelings use the contact form to message me.

These work for me. There may be other ways to relieve Stress and may work better for you. Some people like a massage or bubble bath. I did a post on Essential Oils, which can also be helpful. We also volunteer at a dog rescue and that too is a great stress reliever. Well most days, lol. I can not stress enough the totality of a good diet and good sleep for Stress relief on the body.

My May freebie will be about Hypertension, and will be available to my mailing list only. So, if you have High Blood Pressure, want to avoid having it, or love someone who does sign up for my mailing list below to take advantage of some free coaching. I will also have a 3 day special for just Moms. You have to be on the mailing list to be eligible.

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Also in May will be my new Health Challenge. In April it was Triceps for some good tank top arms. May will be Calves, because they are important for running, and I have started running. I will post the challenge soon. It will be posted to this blog. Anyone can join in.

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invest in your health!

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Is today the day you will invest in your Health?

Way back on January 1st we decided we were going to do a year of spending down our debt and increasing savings. We also discussed buying a treadmill for all 3 of us to use. At that time it didn’t seem feasible with what our goals actually were for the year. But, then the government decided to give out stimulus checks, again. We paid off another large bill, put a bunch in savings, and then started to think about the treadmill, again. We decided it was a good investment for all of our Health, so we bought one. We bought it from Amazon and it is a Sunny brand. It was in the price range we set for ourselves and it had everything we all agreed we would like. My husband wanted an automatic incline and my daughter wanted to have Bluetooth. I didn’t care much, but I do have to say the automatic incline is a nice feature. I just wanted something sturdy with good reviews, and was a good quality machine. We have had it for 3 days and we have all used it 3 days. My son even got on it when he came to visit. I have been walking for several years as exercise, but the treadmill offers much more than regular walking. I do have to be mindful of my heart rate, due to kidney disease, more on that in a future post.

If you would like a more in depth look at what I eat and how I exercise, for weight loss, sign up for my Losing Weight With Melissa, monthly subscription plan.

I had a crazy week this week and did not get nearly as much done as I wanted in relation to this blog. But, hopefully next week I will have more time for the longer more in depth blog posts. I will be posting an April Challenge hopefully by Monday. You can join in at any time during the month and it is absolutely free. I also hope to get out to my favorite park and do a walk through video for my mailing list subscribers. If you are interested in that kind of more personal content, join my Mailchimp mailing list below. I think I have a guest blogger post coming up within the next couple of weeks. That is always fun, and will by my first one for this blog.

We are coming to the end of National Kidney Month, but you can still get in on my coaching session giveaway that is all about Kidney Disease. Click to learn more. You can sign up right until the 31st of March for your free session. Be sure and watch my video below on how a Health Coach can help you manage your Kidney Disease.

I have already announced the topic for my April free coaching session giveaway. If you are on my Mailchimp mailing list then you already know what it is. I will be giving away 10 free sessions, and my mailing list gets first come first serve. So, be sure and sign up for my Mailchimp mailing list to get early access to deals and content. I will be announcing the details of that freebie on April 2nd.

Check out my updated Walking Buddy Plan.

Check out the pic of our great new treadmill below. Don’t mind the messy garage room it is in. I have not done Spring cleaning out there yet. We store so much stuff in that room and I feel like I am constantly cleaning it and organizing it. Easter is next Sunday. I don’t think we are doing much of anything this year. My son and his wife will be elsewhere. So it will just be the 3 of us. I am not sure how much I will post here, but my newsletter will have recipes and decorating ideas. I have been trying to update at least 2 old posts a day. Most days I only get to one, lol.

I do have to work this weekend but I will try to get pictures of my Spring Fairy Garden posted. I finally took out the Christmas stuff and cleaned it up.

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it’s a new day. Are you ready to tackle your health goals?

/ healthbuddymelissa / 35 Comments

Updated 8/5/2021

As I mentioned in previous posts I am revamping my coaching plans. I do this yearly to consolidate the plans and make them more targeted. As I continue to learn and grow they become better. I am also editing older posts to add my Mailchimp newsletter option and update any necessary info. This all takes a lot of time and new posts may be only weekly for a bit. I am looking at other options as well, such as creating some videos, especially for cooking with CKD. I think a lot of people just don’t know how to cook, or don’t think they have time to cook. I would say cooking and preparing your own meals is the #1 way to prevent and or get chronic diseases under control. Be sure to sign up for my newsletter so you never miss out on any posts. I am also working on different freebies for newsletter subscribers and special offers. I have tons of handmade items from my closed Etsy shop, just too time consuming when trying to get this going, and I may do some monthly contests for subscribers.

What does the It’s A New Day Plan look like? It’s a new day, and it’s time to meet your Health Goals, via tackling your goals head on and creating new healthier habits.

1- You can purchase the plan using the Paypal button below. You must live in the USA, at this time to be a client of Health Buddy Melissa. I need to read the laws of other countries before I can take that task on. You must be 18 years of age, or older. Please note my Paypal is old, and verified. I have had it for like 20 years. It is in my husband’s name, but it is completely mine. Once I receive notification of payment, within 48 hours I will send you a welcome email with an intake assessment for you to complete. All of my business emails are through Google Suite and are secure. If you use the contact form or leave a comment that goes to my Yahoo email. In your welcome email you will receive dates and times that I am available to review your intake assessment. You will need to choose one and put it in the return email with the intake assessment form. After I receive that we will meet via email, text, or via a phone call for us to review of your intake assessment. I don’t do video chats at first. You will need to decide the format. You will need to be on time for the assessment review. I will wait no longer than 15 minutes. The assessment review is completely free. You will have 48 hours after that to decide if you want to work with me to reach your health goals. If you decide yes we will proceed to the next step, if you decide no, your money will be refunded to you. All new one on one coaching customers must begin with the It’s A New Day plan. Your 30 days begins at the time of your first coaching session.

2- After the meet and greet, if you decide to work with me I will then send you a calendar of available dates and times for you to choose your coaching sessions. You will also receive privacy forms and a user agreement that will need to be signed and returned prior to the first session. Be sure to read the user agreement, which is your contract to do business with Health Buddy Melissa, carefully. It will contain all of the fine details.

3- You can choose between 1 session a week, 2 sessions a week, or 3 sessions a week. The prices for each will be outlined below. The sessions are done via email, phone chat, text or Instant Messenger. You will need to decide your platform. The very first session is where you will decide what goal you want to start with. Some examples could be better eating habits, better sleep, exercise, weight management, stress relief, pain relief, quit smoking, learning to cook, menu planning, time management, better food choices for your chronic illness, blood pressure, cholesterol, gut health etc. I will send one reminder before each session for your upcoming session. It is your responsibility to show up and be prepared for your session. Each session is 30 minutes long. It is your responsibility to respect this time frame. I can be flexible with dates and times because I also work out of the home 3 days a week. I understand not everyone can do a Monday to Friday 9-5 coaching schedule.

4- At the end of the 30 days, whether you have showed up for all of your sessions or not, the plan will end. You will be given the option to renew for another month, or terminate services. If you join my mailing list, below, I frequently offer savings on my coaching services. My target audience is middle aged women and men. If you would like to ask questions prior to purchasing a package, please use the contact form under the image. The questions will go to my Yahoo email.

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It’s A New Day 1 Day A Week Session

This is for one 30 minute coaching session per week, for 30 days.

$75.00

It’s A New Day 2 Days A Week Session

You will receive 2 30 minute coaching sessions per week.

$125.00

It’s A New Day 3 Days A Week Session

You will receive 3 30 minute one on one coaching sessions per week.

$250.00

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pain and chronic kidney disease!

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Happy Thursday! It is finally sunny and warm here in North Florida. I hope that means Winter is over. I grew up in the Northeast so I know what real cold feels like. But, one of the reasons I moved to Florida was to get away from that. It is been a very chilly Winter here in Florida, and while it is a nice reprieve from the Sweltering Summer, I am kind of ready for a little warmth. You probably know by now that I have CKD. Part of having CKD just by the nature of the disease is pain and treating that pain. If you read my post a week or so ago covering medications that can harm the kidneys then you know there are not a lot of options for pain and CKD. But, there are some.

I have been fortunate since being diagnosed to not suffer from pain the way I was before diagnosis. Why? Well, because it seems most of my pain: leg cramps, and migraines were caused by Metabolic Acidosis. Once that was reversed my pain went away. Now that doesn’t mean I never have pain. I get muscle soreness after exercise, just like anyone else would. I get tooth pain, which is another whole blog post and I still get headaches every now and then. But, now I can usually find the root cause of the pain and treat it effectively. For example, this past weekend was my weekend to work. If you read here a lot, then you know I am a nurse. I had Covid patients that weekend that I was responsible for. That means I had to wear the full PPE space suit and those N95 respirator masks are tight. So tight that it left a mask mark on my face. But, I am not complaining and I am grateful we had them, because getting Covid with CKD is scarier than the headache I knew would come after the weekend was over. Now, it wasn’t just the mask. As I mentioned above Metabolic Acidosis was a huge issue for me when I was first diagnosed. Because I was over heated and could not drink enough I knew I would be dehydrated by Monday. I also knew I was stressed. All of those factors culminated in a massive headache Monday morning when I woke up. It took 36 hours to bring my body back into balance and the headache to completely go away. I say all that because knowing the root cause of your pain can help with treating the pain. Medications were of no use to me for this pain as the cause was more metabolic. In the coming weeks I will share some Integrative Therapies and how they can help manage pain.

In the video below a Nephrologist talks about pain and Kidney Disease. The doctor discusses Cannabis and CBD oil in the lecture. I won’t give away what he says so be sure and watch. His lecture is about 35 minutes long and then he takes questions. I learned some new things from this lecture.

There are many ways a Health Coach can help you make SMART goals to improve your Health.

Watch it and let me know what you think. Leave me a comment with questions or thoughts on this topic. Be sure and check out my new subscription plans, Meals with Melissa, Lose Weight with Melissa and Crafting with Melissa. They can be found in the archives.

If you would like to learn more about Health Buddy Melissa and my coaching services, be sure and use the contact form at the end of this post. Don’t confuse it with the newsletter right below. If you sign up for my weekly newsletter you will receive my new Smoothie Popsicle recipe. It is easy and healthy and the perfect size to take along with you.

Also all members of my mailing list get a chance to receive a free coaching session each month, plus coupons and other deals. For May 2021 the free coaching is in relation to High Blood Pressure and moms get a 50% off coupon for my 30 day coaching option.

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Wellness wednesday: the christmas blues

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Happy Day before Christmas Eve! This time of year is not always festive, bright, and cheery for some people. Not everyone gets all warm and fuzzy. There are a lot of reasons why people get the Christmas and Post-Christmas Blues.

1- Too high of expectations. When you want everything to be perfect, or expect a pre-conditioned result of what Christmas should and will look like, it is very easy to be let down or be disappointed. So, how to avoid that? Just let the day be what it will. Enjoy it, savor it, don’t try to control it. You don’t have to have the perfect tree, dinner, decorations, gifts, etc to have a beautiful Christmas Day. So many people get tied up in worrying about what others will think mode. This will only wear you down. If people are only coming to see you on Christmas because they care about all of the nonsense stuff then they are most likely not worth your time. Also, try not to make in-stone traditions. When they don’t happen you will be sad and disappointed. Rather make a compromise. For example, I hate traditions, but my husband appreciates them. So, he gets to have the tradition of the same meal each year, give or take, and the rest of us try to do something different each year. Change is hard and most people don’t like it, but it is necessary for a healthy life.

2- Knowing your limits. Some people are very social and need to be with lots of people. Others are not and feel pressured and stressed to lots of things at the holidays, such as parties, and get-togethers. Know when to say yes and when to say no. Will it enhance your life, or drain you? Don’t overbook yourself for all the holiday stuff. This year this may not be an issue due to Covid, however, be sure to not be bullied into going into large gatherings if you are not comfortable and sure you will be safe. People are selfish and don’t necessarily consider others which is sad.

3- Follow your diet. OK, so I said before I hate the term diet. It is a lifestyle choice, but some people actually have prescribed diets and the holidays can be hard. Do your best to stay on your diet so you don’t get sick. Holidays should not mean overeating things that will make you feel horrible. It really isn’t worth it. When I worked in the hospital so many patients after Easter, Thanksgiving and Christmas would have to be admitted to the hospital due to not staying on their diets. You can still enjoy the treats and delicious food, just in small moderate amounts. Take some home with you to enjoy on other days. To the hosts of these meals please consider being considerate to family members on special diets and try to make meal items that are appropriate for them. What a sign of love and respect.

4- Be active! I know everyone gets tired of hearing this, move more, exercise more, blah, blah, blah. But, it really is so important for reducing stress, burning off those calories you ate. Do it as a family activity. Instead of lying around watching football, go play some tag football, go for a walk or go sleigh riding if that pertains to where you live. There are so many fun things that can be done to get everyone moving. If you don’t have anyone to walk with, check out my Walking Buddy Plan. Check out my walking stats from yesterday. It is possible, even with CKD, to be active!

5- Be social. I know this one is hard this time of year, but you could use Zoom, Skype, Facebook Messenger, or other apps to connect with loved ones or friends. You just have to be a little creative. Get out and volunteer if you can and it is safe. We volunteer at a local dog rescue. There are a million ways to volunteer though. Think of a cause you would like to support, it could be anything you care about, and then research ways to volunteer. If you are just lonely and need someone to talk to, check out my Just Text or Call Health Plan. It is #5 on the list of available plans. You could also consider adopting a shelter animal or fostering. Pets are wonderful companions. If you are older be sure and try to adopt a pet that fits your needs. You may not want a puppy who needs a lot of care and attention. Cats are great pets. If you lost someone special during the holidays it makes it even harder. Making new social contacts can help.

6- Reduce stress. I offer a number of ways to help reduce stress. Distance Reiki, Guided Imagery, Aromatherapy, and Mindfulness. There are others too like Massage, Meditation, Yoga, etc. My Etsy shop is currently closed so my Guided Imagery and Reiki plans are no longer available to purchase there. If you are interested in any of these stress-reducing topics, you can use the contact form at the end of this post to message me to learn more.

7- Get enough sleep. I think this is a given. I know if I don’t sleep enough I am ornery. If you would like to learn to sleep better use the contact form at the end of the post for a free health assessment with a follow-up meet and greet.

8- Be kind. Random acts of kindness, giving back, donating gifts or money are all great ways to lift your spirits. It doesn’t have to be expensive either.

9- Set a goal. Make a goal to keep your mind off of clutter during holiday times, especially if you know it is a hard time for you. Take a class to learn something new, start a new hobby that maybe will earn you some extra money, start meal planning to help save money, start a budget. There are so many health and wellness goals to be made and met.

If you are interested in working with a Health Coach to avoid the Christmas Blues, use the contact form at the end of this post to message me for a free health assessment and a follow-up meet and greet. All new clients get one month of coaching for only 25 dollars.

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