KIDNEY CITIZEN Issue 12

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PROMOTE Optimal NutritionThere are many nutrients that help tobuild and support a strong immunesystem. Let us first start with one of ourkey macronutrients: protein. Protein playsa vital role in the healing process andbuilding strong muscles. Various factorsimpact how much protein one needs aswell as the type of protein—such as yourcurrent stage of chronic kidney disease,if you are or are not on dialysis, alsodiagnosed with Diabetes, etc. Generallyspeaking, those on dialysis often needmore “high quality” protein from animalsources—such as chicken, beef, eggs andturkey—where those with earlier stagesof kidney disease may benefit from more“low quality” protein that is found inplant-based sources—such as nuts, beansand soy. 1,2,3 Protein is best absorbed bythe body when consumed in smallerincrements and spread throughout theday. Speak with your health care provideror registered dietitian to assess yourpersonal needs.discuss with your doctor before taking anysupplements to assess for appropriatenessand safety. 4,5Let us first start with Zinc. Zinc is vitalin helping the immune system functionproperly. It also aids with wound healingand appetite regulation. Zinc is mostreadily absorbed from animal proteinsources—like poultry and seafood—andsome plant-based proteins—like seeds,beans, and whole grain products. 4,6Remember your ACE Vitamins:Vitamin A: kidney-friendly food sourcesinclude broccoli, carrots, red bell peppers,and eggs.Vitamin C: common food sources includebell peppers, citrus fruits, berries, andmelons.Vitamin E: found in fortified cereals,seeds, nuts, and peanut butter.So how do you make sure you get enoughof these vitamins through food? TheAcademy of Nutrition and Dieteticsrecommends striving to eat five to sevenservings of vegetables and fruits daily,consume well-balanced meals and eatinga variety of choices from the food groups. 7Ask for help from your health careprovider or your registered dietitian increating a meal plan if needed.Include RegularPHYSICAL ActivityAccording to the American College ofSports Medicine, moderate-intensityphysical activity is associated with betterimmune function and can also helpmanage stress. 8 The Physical ActivityGuidelines for Americans recommend150 to 300 minutes of weekly exercise,including a variety of activities, and atleast two sessions of strength/resistancetraining per week. For many this hasbeen difficult because of the COVID-19pandemic due to social isolationmandates, fitness center closings and lossof jobs to afford gym memberships toname a few. However, there are many waysyou can still be active at home! Whetherit is walking for 5 minutes, 10 minutes, oreven taking a lap around your living room4Now let us dig into our immune-boostingvitamins! Please note, the followingrecommendations are based on obtainingthese vitamins from food sources. Takingadditional supplementation, unlessotherwise directed by your physician,can be extremely dangerous and increaseone’s risk for vitamin toxicity. Always
every 30 minutes, find an activity thatwill work best for you. Working towards30 minutes a day most days of the weekwill get you into the goal range of 150minutes per week. Remember to alwaysconsult your physician before startinga new exercise routine to assess forappropriateness and safety. To learn moreabout how to include exercise into yourlifestyle, check out these other educationofferings through the Dialysis PatientCitizens Education Center:• Online Course: Exercise and the Benefitsto You and Your Kidneyshttps://www.dpcedcenter.org/resources/online-courses/exercise-and-thebenefits-to-you-and-your-kidneys/• Article: Work Those Kidneys Out!https://www.dpcedcenter.org/newsevents/news/work-those-kidneys-out/• Webinar: Get Your Sweat On! Exercisingfor Healthier Kidneyshttps://www.dpcedcenter.org/educationwebinar/get-your-sweat-on-exercisingfor-healthier-kidneys/keep it simple. Pick one or two thingsyou feel you can realistically do. Anychange is better than no change and withtime, these new changes will become anormal part of your lifestyle routine!Still want to learn more? Check out theseresources to help support you on yourjourney. Also tune in on February 25 th ,2021 at 2:00 p.m. EST where I will talkmore about nutrition and exercise to helpbuild a healthy immune system.• Academy of Nutrition and Dietetics:Support Your Health With Nutrition:https://www.eatright.org/health/wellness/preventing-illness/supportyour-health-with-nutrition• Academy of Nutrition and Dietetics:How to Keep Your Immune SystemHealthy: https://www.eatright.org/health/wellness/preventing-illness/howto-keep-your-immune-system-healthy• National Kidney Foundation: 7 Kidney-Friendly Superfoods:https://www.kidney.org/content/7-kidney-friendly-superfoodsManage PRESSURE and StressAccording to the American PsychologicalAssociation, stress has a significantimpact on your immune system. 9 Studieshave shown that the human body, whenfaced with higher stress levels, creates aphysiological response where your naturalkiller cells that help fight infectionssignificantly reduce. So, with every-daystressors, on top of the extra stressorsbrought on by the COVID-19 pandemic,how do you reduce stress? Every personis different in finding the approach thatworks best for them. For some, it maybe regular exercise. For others, dailymeditation, journaling or listening tocalming music, talking to a friend, orsimply focusing on getting more sleepmay be the trick. 6 It may only take oneactivity or it make take several to help youfeel at ease. In the end, it is about findingwhat works for you and keeping with itto create a long-term change. For moreideas on how to help manage stress, checkout the Centers for Disease Control andPrevention Coping Stress site at https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stressanxiety.html.So now you have the “Three P” approachto help get you started. Whichever areayou choose to focus on, remember toCollette Powers is a Licensed and Registered Dietitian through the Commission onDietetic Registration and a Certified Exercise Physiologist through the AmericanCollege of Sports Medicine with over eight years of experience in working with the renalpopulation.References1. National Kidney Foundation 2020, News-Protein in Our Diet-Variety and Moderation is Key. Accessed 29 August2020, https://www.kidney.org/news/monthly/protein-in-our-diet2. National Kidney Foundation 2020, CKD Diet: How much protein is the right amount? Accessed 29 August 2020,https://www.kidney.org/atoz/content/ckd-diet-how-much-protein-right-amount3. National Kidney Foundation 2020, Getting More Protein While on Dialysis. Accessed 29 August 2020,https://www.kidney.org/atoz/content/getting-more-protein-while-dialysis4. Ikizler TA, Burrowes JD, Byham-Gray LD, et al; KDOQI Nutrition in CKD Guideline Work Group. KDOQI ClinicalPractice Guideline for Nutrition in CKD: 2020 Update. American Journal of Kidney Diseases, [Internet]. 2020;76(3): s64-65, S68, S72. Accessed 29 August 2020, https://www.ajkd.org/article/S0272-6386(20)30726-5/pdf.5. National Kidney Foundation 2020. Vitamins and Minerals in Chronic Kidney Disease. Accessed 29 August 2020,https://www.kidney.org/atoz/content/vitamineral6. Academy of Nutrition and Dietetics 2020, Support Your Health With Nutrition. Accessed 29 August 2020,https://www.eatright.org/health/wellness/preventing-illness/support-your-health-with-nutrition7. Academy of Nutrition and Dietetics 2020, How to Keep Your Immune System Healthy. Accessed 29 August 2020,https://www.eatright.org/health/wellness/preventing-illness/how-to-keep-your-immune-system-healthy8. American College of Sports Medicine, Exercise is Medicine 2020. Staying Active During the CoronavirusPandemic. Accessed 29 August 2020, https://www.exerciseismedicine.org/assets/page_documents/EIM_Rx%20for%20Health_%20Staying%20Active%20During%20Coronavirus%20Pandemic.pdf9. American Psychological Association 2006. Stress Weakens the Immune System. Accessed 29 August 2020,https://www.apa.org/research/action/immune5
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