BEET SALAD
If you’ve read Pages 1 and 2 of this newsletter, you’ve learned why kidney health is important and what your eGFR scores tell you about how far along you are in the five stages of kidney disease. You may now be looking at your own eGFR score and wondering how the heck you can slow its descent. Or, even if you don’t know your score (you can always schedule a complete blood panel with us to find yours!), you may want to know what you can do to keep your kidneys healthy. But before we jump in, we want to make it clear that kidney disease is a serious ailment, and there’s no quick fix, supplement, herb, or root you can take that will fix it. Slowing the progression of the disease involves making long-term lifestyle changes if you want to see actual results. You need to start incorporating the “fundamentals of good health.” We call these things the fundamentals because they’re adjustments that will improve your health overall. Remember, your kidneys filter your body’s waste. So, by making your whole body healthier, you help your kidneys function more efficiently, too. So, without further ado, here are the fundamentals of good health that can help slow or even completely stop kidney disease if you can begin them soon enough. No. 1: Limit your sugar. As mentioned on Page 1, diabetes is one of the main causes of kidney disease. So, the best way to slow its progression is to manage its cause. You don’t have to cut sweets out of your diet altogether, but try to save your desserts or sugary drinks to only once a week if you can. No. 2: Move your body. Again, if you want to slow kidney disease, start with its causes — like, for example, high blood pressure. By improving your aerobic ability and maintaining a healthy weight, you can lower your blood pressure and help your kidneys, too. Our advice is to incorporate a daily walk into your routine — it can do wonders for your health. No. 3: Eat a balanced, healthy diet. Try to eat lean meats and lots of fresh fruits and vegetables while limiting the amount of sodium and preservatives you eat, too. The goal is for the majority of your diet to consist of whole foods. DEFEND YOUR KIDNEYS WITH THESE LIFESTYLE FUNDAMENTALS 3 Things You Can Do as Soon as Today
Known for their earthy yet sweet flavor, beets are the perfect main ingredient for a delicious fall salad.
Ingredients
• 5–6 medium beets • 1/4 cup extra-virgin olive oil • 2 tbsp sherry or white-wine vinegar • 1/2 tsp Dijon mustard • 1/2 tsp honey
• 1/2 tsp salt • Freshly ground pepper, to taste • 1 large shallot, finely chopped • 1 stalk celery, finely chopped
Directions
1. Preheat oven to 400 F. Separate beets between 2 pieces of foil; bring edges together and crimp to make packets. Roast until beets are just tender when pierced with a knife, about 1 1/4 hours. Unwrap beets and let cool. 2. Meanwhile, in a small bowl, whisk oil, vinegar, mustard, honey, salt, and pepper to make dressing. 3. When beets are cool enough to handle, peel off skins. Cut into 1/2-inch cubes and place in a large bowl. Add celery, shallot, and dressing, then toss to coat well. Serve at room temperature or chilled.
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take to either stop or slow kidney disease from progressing. The key here is that you can save your kidneys if you can catch a low eGFR soon enough. If you’re wondering how kidneys even begin to decline in function in the first place, 7 out of 10 times, it’s due to high blood pressure or diabetes. So if you or someone you know is suffering from either of these things, it’s even more crucial that they monitor their eGFR scores. So, if you’re curious about your eGFR score (or a loved one’s) and want a blood test done to find out, call me at 248-912-2962 and mention this newsletter article to order one. Don’t wait until it’s too late.
–Dr. Tom Sladic
DRSLADIC.COM
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