3. Make Daily Movement a Priority
Try to walk or do another form of aerobic exercise for 30 to 45 minutes every day, says Abdipour. Before you start a new exercise routine, ask your provider if you should follow any activity restrictions.
Fatigue with FSGS can make physical activity hard, but if you incorporate some into your day, it can boost your energy.
You can start slow and add more movement to everyday activities with these suggestions.
- Get off the elevator a few floors below your destination and take the stairs.
- Go for a walk with a friend or loved one after lunch or dinner.
- Join a dance class, swim, or play a sport you love.
4. Take Rest Breaks
FSGS can cause fatigue, so remember to rest when you need to. “One of the biggest things I’ve learned is to truly listen to my body,” says Queen. “I want to do everything and keep up with everyone, but sometimes I have to take breaks and prioritize what is most important.”
Let your friends and family know when you need to walk a little slower or take a break.
5. Engage in Mindful Moments
“Choose one daily stress practice, and if needed, log or journal about it,” says Garimella, who suggests these options:
6. Share Your Feelings
You can also squash daily stress about your symptoms or diagnosis by talking with a trusted loved one or someone else who has FSGS. “If I start worrying about a symptom, I’ll talk it through with my fiancé, who is very good at reminding me to stay in the present and wait for the actual information before I panic,” says Queen.
“Connect with supportive communities for people living with kidney disease,” says Abdipour.
Many support groups for people with FSGS also have online communities, and others exist only as groups or forums on social media platforms like Facebook and Reddit, where you can check in daily to post a thought or read about others’ experiences.
You can also speak to someone one-on-one by calling, or find a support group through these organizations:
7. Develop Healthy Sleep Habits
Make an effort to create daily habits that promote better sleep, which can protect both your mental health and your kidneys.
Try for seven to eight hours of quality sleep each night by adding healthy sleep habits to your daily routine, says Abdipour.
These include:
- Avoid screens too close to bedtime.
- Keep a regular sleep schedule, even on weekends.
- Eat small snacks instead of heavy meals before bed.
- Create a cozy, cool, dark sleeping environment.
- Add an outdoor activity to each day.
How to Build a Routine That Sticks
Habits are developed with practice, says Garimella, who recommends starting small. “This could be as simple as taking medications on time by tying it to another activity,” says Garimella.
“For me, making habits realistic usually means simplifying them,” says Queen. For example, instead of trying to count ounces of fluid throughout the day, she uses a 30-ounce water bottle, so she knows she needs about three of those each day. “It may sound simple, but taking away some of the mental work makes the habit much easier for me to maintain,” says Queen.
Garimella suggests asking your support group what habits they use and how they stick with them. But he also encourages his patients not to feel down if they don’t succeed right away.
“A missed day of monitoring blood pressure or [eating] a high-sodium meal is not a failure — it is a data point — and I explicitly tell patients this, so a single lapse doesn’t spiral into abandoning the routine altogether,” says Garimella.
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