Taking care of your physical and mental health is crucial for people with kidney disease. Self-care practices look different for everyone, and yours will depend upon your needs and abilities, as well as your preferences. Even if you only spend a few minutes a day doing something for yourself, I encourage you to try out a few different types of self-care to evaluate what works best for you. Here are some of my favorite ways to take care of myself:

Adequate rest is the single most important factor in caring for your health, in my opinion. Prioritize a good night’s sleep and plenty of relaxation, and don’t deny yourself naps when you need them. We need to honor our bodies and minds by letting them take a break and heal, especially as IgA nephropathy patients. When we’re tired or sore, the best medicine is often simply rest. This should come before anything else. Productivity decreases when we’re exhausted, so you’re not doing anyone any favors by running yourself ragged at work or at home. Like the saying goes, you can’t pour from an empty cup.

Hygiene may seem like an obvious one, but I think a lot of people underestimate the power of a good morning and nighttime routine. There’s nothing better than fresh hair and skin, sparkly clean teeth, a good moisturizer, and putting on a new outfit (even if it’s just different pajamas). You don’t need to have a 10-step daily routine, but even a simple low-key process is better than nothing! Hygiene also includes little things like tidying your space, making your bed, brushing your hair, and taking your meds. Spending just a few extra minutes can have a huge impact on your day.

Aromatherapy is a natural therapy that uses essential oils to promote health and well-being. Essential oils are extracted from plants and are believed to have healing properties. For kidney disease patients, aromatherapy can sometimes help reduce stress and anxiety, improve sleep, and alleviate symptoms such as nausea and fatigue. Even something as simple as spritzing yourself with perfume or lighting a fragrant candle can really boost your mood. One of my favorite aromatherapy products is an essential oil inhaler that uses mint and ginger oils to help relieve nausea.

Light exercise is another form of self-care that can benefit IgAN patients. Regular physical activity can help improve blood flow, reduce inflammation, and improve overall health. Low-impact exercises such as walking, cycling, and swimming are ideal for kidney disease patients, and you can do lots of different kinds of exercise in short bursts throughout the day so you don’t become exhausted. Yoga is my personal favorite, since stretching can help relieve sore muscles and many of the movements don’t require a ton of energy or physical strength. Before starting any exercise program, it is essential to consult a doctor to ensure it’s safe for you.

Meditation can help lower blood pressure, reduce anxiety, and improve overall quality of life. For IgAN patients, meditation can be an effective way to manage stress, which is a common side effect of the condition. There are many types of meditation, such as guided meditation, mantra meditation, and mindfulness meditation. You can find guided meditations for free on YouTube, or through paid apps like Headspace or Calm.

Eating well is a critical aspect of self-care for IgAN patients. A healthy diet can help reduce the risk of complications and improve overall well-being. There is really no one-size-fits-all answer for kidney patient diets, so make sure you consult with a renal dietitian to determine what your needs are. Some patients have few or no restrictions, while others may have very strict dietary limitations. However, once you know what you should be eating, eating nutritious meals is one of the most important and rewarding forms of self-care.

Hydration is also essential for kidney disease patients. Water is the best choice, since it contains no additives, but the occasional coffee or tea is great too! I’m a big fan of Zevia sodas, since they’re made with stevia and are kidney-friendly. Drinking enough water can help flush out toxins and waste products from the body, keeping your sodium and urea levels in check and helping avoid kidney stones. However, make sure to ask your nephrologist about the appropriate amount of water to drink, as in some cases drinking too much water can put a strain on the kidneys.

There are so many different things you can do as a form of self-care, the ones listed are just some of my favorites that are specific to physical health and especially kidney disease. Other things you can try include: listening to uplifting music, reading, journaling, or participating in a few hours of digital detox. Whatever you choose to do, make sure it’s something you enjoy that’s sustainable for your lifestyle and adds positivity to your day!