Q&A: Kidney Stones; Cognitive Decline; Energy
Q. I’m a woman in my mid-60s. What can I do to help prevent kidney stone formation?
A. The clearest link between women and kidney stones is overweight/obesity, smoking, and being sedentary. But a larger question is how kidney stones affect the health of other organs in your body. Kidney stones were once considered a man’s disorder, but, increasingly, women are experiencing more kidney stone incidents; obesity is a major risk factor for developing the condition. Kidney stones also increase women’s risk of coronary artery disease, by between 20 and 50 percent. Choosing a healthy diet can help lower risk of kidney stones. Limit meat and other animal protein, including eggs and fish, because of the purines they contain. Purines break down into uric acid in the urine, leading to stone formation. Calcium stones are also very common and occur in two forms: calcium oxalate and calcium phosphate. The former are more prevalent and form as a result of excess sodium and animal proteins. Note that calcium from food doesn’t increase the risk of calcium oxalate stones; calcium actually binds to oxalate from food and keeps it from entering the blood and the urinary tract. Try to add 800 mg of calcium to your daily diet through low-fat dairy products, and drink enough fluids daily—at least two liters—to help prevent stones. Sodium also causes the kidneys to excrete more calcium in the urine, which can combine with oxalate and phosphorous to form a stone; focus on lowering sodium in your diet.
Q. Can stress cause cognitive decline? I’m in a deadline-driven, pressure-cooker job, and I’m beginning to be nervous about the effects of stress on my wellbeing.
A. Over the short term, stress can be beneficial, releasing extra energy to your muscles, heightening alertness, sharpening memory and stimulating the immune system. But if stress is repetitive or relentless, it triggers a state called allostatic loading—an accumulation of stressors that puts a crippling burden on the brain and on the body’s systems, leading to metabolic wear and tear that increases the risk for a number of diseases. It’s possible that too much cognitive deterioration experienced in older age is the cumulative effect of years of allostatic load. Physically, stress shrinks brain cell dendrites that receive messages from other cells and reduces production of new neurons to replace older, dying cells in the brain’s hippocampus. The hippocampus is responsible for memory and learning, and may actually shrink from too much stress. How can you tell if your stress levels are a threat to your health? You may experience rapid heart rate, insomnia, headaches, upset stomach, excessive sweating and sighing, and appetite loss. You may start stress-related behaviors, like nail-biting, drinking to excess, restlessness or smoking, suffer from indecisiveness, lack of concentration and poor memory, along with feelings of impatience, depression, anxiety, anger or irritability. Here’s how you can reduce stress: 1) Put things in perspective—not every problem is a crisis; 2) Be kind to your body: eat right, exercise, get plenty of sleep, cut down on caffeine and alcohol, slow down, remember to smell the flowers; 3) Exercise: regular aerobic workouts release endorphins that make you feel relaxed and calm, and enable your brain to produce growth factors; 4) Learn relaxation techniques: practice deep breathing, meditation or progressive relaxation to relieve tension; 5) Spend time with friends and family to reduce feelings of stress, anxiety, and depression. Remember that laughter can be the best medicine.
Q. I seem to have no energy lately, even though I drink energy drinks and eat protein bars at low points throughout the day. What can I do to get back my get-up-and-go?
A. Forget the energy bars and drinks—they contain no more “energy” than a cup of coffee or tea. Here are some tips to help you maintain and pace your energy throughout the day. 1) Get a good night’s sleep (food and nutrients cannot correct this). 2) Exercise; you will feel more energetic. 3) Sustain nutrition throughout the day. 4) Combine the right carbohydrates with protein. (Try a simple peanut butter sandwich on whole wheat bread.) 5) Get enough magnesium for good muscle and nerve functioning, steady heart rhythm and blood pressure control. 6) Keep hydrated—even mild dehydration has negative effects on energy levels, mood and clarity; just be aware of your thirst level so you can stay ahead.
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