Dr. Carrie Jadlowiec, a Mayo Clinic transplant surgeon, says a living-donor kidney transplant has benefits for organ recipients, including better survival rates.

Who is eligible to become a donor and what can you expect? Learn more in this Mayo Clinic Minute.

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"As long as you're healthy and have good kidney function, then you could potentially qualify to be a kidney donor," says Dr. Jadlowiec.

It starts with a thorough medical evaluation.

"That gives us a good sense of where we're starting, and then it also allows us to better predict where will your kidney function be at in five years and 10 years after you donate," she says.

Risks

Both surgical and medical risks are low, thanks to advanced technology.

"For all kidney donors, that risk is less than 1%, which is what we see within the general population," says Dr. Jadlowiec.

It's a minimally invasive surgery. "Meaning that we do it through small incisions, which helps with faster recovery," she says.

Full recovery can take up to six weeks, but many people start feeling better around three weeks after surgery.

"The biggest benefit is the ability to help someone and to really change their life," Dr. Jadlowiec says.

Related posts:

• Mayo Clinic Q and A: Living kidney donation can start a chain reaction
• Mayo Clinic Minute: Why diverse organ donors are needed

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No matter if you need five hours of sleep or eight, the key is getting good, refreshing rest. According to Dr. Virend Somers, a cardiologist who specializes in sleep disorders, how much sleep a person needs varies from person to person. However, there are some simple tips that everyone can use to get better sleep.

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Different people need different amounts of sleep, and, on average, we can say most people need seven to eight hours," explains Dr. Somers.

He says to consider the quality of sleep, not the quantity. He offers these ideas to help you have good sleep hygiene.

Tips for better sleep

"In the bedroom, you want absolute darkness," says Dr. Somers.

And that means no screens, no TV, no laptops, no phones, and no ticking clocks or LED displays.

"Avoid bright lights, avoid looking at your phones because light from there can affect your melatonin," Dr. Somers says. That's the hormone that regulates sleep.

He says when it comes to quality sleep, less stimulation is best.

"Minimize alcohol, minimize exercise, minimize lights, minimize external inputs before about two hours or so before bedtime. The bedroom is for sex and sleep. It's not for spreadsheets," says Dr. Somers.

Exercise can help improve sleep, but working out near bedtime can raise arousal levels, making it harder to sleep. And consider a sleep schedule. Going to bed and getting up at the same time each day reinforces your body's sleep-wake cycle.

Related posts:

• Mayo Clinic Minute: What happens to your body when you have obstructive sleep apnea?
• Mayo Clinic Minute: How excessive daytime sleepiness can affect heart health

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If you or a family member has the flu or other respiratory infection, Dr. Tina Ardon, a Mayo Clinic family medicine physician, says there are ways to manage most respiratory infection symptoms at home.

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"Most upper respiratory infections can be managed at home," says Dr. Ardon.

That can start by staying hydrated, which is important part of the body's recovery process.

"If we are feeling sick and we're not drinking enough — maybe we have a high fever or throwing up, we have diarrhea — we are at risk of dehydration. And that may need more urgent evaluation, perhaps in the ER settings," says Dr. Ardon. 

Cough is a very common symptom of upper respiratory infections and is usually the last symptom to leave. When it comes to cough, time is the best treatment.

"For the most part, cough will resolve on its own, but some patients may benefit from using things like honey at home as long as you're over the age of 1."

She says if a cough lasts more than two weeks, that's when you should contact your healthcare team.

The other thing you can do for your body when you're sick can sometimes be the hardest.

"Take the time to rest. That's one way to help your body recover faster," says Dr. Ardon. "I often find people have a hard time turning things off to be able to rest and recover. So that really is probably key for most patients to recover fastest."

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One of the reasons for the disparity is the high hypertension rates in the Black community. Hypertension, also known as high blood pressure, can increase your risk of developing heart disease.

Dr. LaPrincess Brewer, a Mayo Clinic cardiologist, discusses cardiovascular disease and reversing the disturbing trend.

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The statistics are startling. One person dies every 33 seconds from cardiovascular disease in the U.S. High cholesterol, obesity, diabetes and hypertension can cause heart problems.

"African Americans, unfortunately, have the highest rates of uncontrolled hypertension in the world, which dramatically increases their risk for developing heart disease," says Dr. Brewer.

Black Americans are disproportionately impacted by cardiovascular disease

She says elevated hypertension rates in the Black community can be attributed to various factors, including chronic stress, systemic racism and socioeconomic issues.

"That includes food insecurity, housing insecurity, redlining, which really limits certain individuals from receiving opportunities and resources to better their health," explains Dr. Brewer.

Dr. Brewer says simple lifestyle changes can reduce high blood pressure and heart disease, like eating healthier, getting regular physical activity and adequate sleep to reduce stress.

Related posts:

• What is heart disease?
• Success in reducing heart disease deaths, except for young women

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Dr. Juan Cardenas Rosales, an internal medicine physician at Mayo Clinic, stresses that adequate sleep is crucial for your overall well-being, including your heart health.

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Getting a good night's sleep can give you the energy to jump-start your day and your health. 

"Sleeping is very important to try to prevent other chronic conditions in the future, such as diabetes, heart attacks and strokes," says Dr. Cardenas Rosales.

When it comes to how many hours a night adults should sleep, keep the number 7 in mind.

"It's usually recommended for you to sleep at least seven hours per night in order to allow your body to recover to be ready for the following day," he says.

Practical steps to help you get better sleep

"Try to sleep at the same time. Try to get a schedule in which you're going to sleep at the same time and you're waking up also at the same time, that's very important," Dr. Cardenas Rosales says.

Create good sleep habits

• Keep the time you go to bed and the time you wake up the same every day, including weekends.
• Stay active. Regular activity can lead to a good night's sleep.
• Limit naps or do not nap at all.
• Limit or do not use caffeine, alcohol and nicotine.
• Do not eat large meals or drink a lot of fluids before bed.
• Make your bedroom comfortable.
• Create a relaxing bedtime ritual, such as taking a warm bath, reading or listening to soft music.

"You want to set up the environment to make it easier for your body to fall asleep," he says.

Related posts:

• Little by little: Small changes can lead to heart health, Mayo Clinic expert says
• Treating sleep apnea made easier: Upper airway stimulation therapy
• Mayo Clinic Minute: What are the stages of sleep?

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Dr. Said Alsidawi, a Mayo Clinic cardiologist, says the problem is that many people don't even know they have it because they have no symptoms. And in many cases, the first presentation is sudden cardiac death. 

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Hypertrophic cardiomyopathy is a genetic condition that causes the heart muscle to thicken, making it harder to pump blood and sometimes causing an irregular heart rhythm.

"So right now, what we think in the United States, we've only diagnosed 1/7 of the people who have hypertrophic cardiomyopathy. So we're trying to increase the awareness in the community about this disease," says Dr. Alsidawi.

He says patients are born with a genetic mutation. The disease can start at a young age or later in life — many times with no symptoms. 

"We know the patients that we lose to this condition, the majority of them are young, active and athletes. So high-level athletic exercise can put you at higher risk of sudden cardiac death," says Dr. Alsidawi.

He says it's important to seek medical attention if you have any symptoms, especially with exertion, "including shortness of breath, chest pain, lightheaded, dizzy or passing out."

If diagnosed, the good news is hypertrophic cardiomyopathy can be treated with medications, surgery, implanting a defibrillator that monitors the heart or, in severe cases, heart transplantation.  

Additional resources:

• Sex and race disparities found in management of patients with hypertrophic cardiomyopathy in the hospital
• Mayo researchers create, test AI to improve EKG testing for hypertrophic cardiomyopathy

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Dr. Regis Fernandes, a Mayo Clinic cardiologist, says triglycerides provide the body with energy from food. High levels can indicate signs of other conditions, like diabetes or prediabetes, that can increase the risk of heart disease and stroke.

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Triglycerides, the main kind of fat in your body, store extra energy from the food you eat. 

"It's an energy source. It's like a little battery used for energy. But too many triglycerides can also cause heart disease," says Dr. Fernandes.

People who are overweight, in general, have high triglyceride levels and good cholesterol levels that are low.

"They may get heart disease not because their LDL is high, they get heart disease because the HDL is low and the triglycerides is high," he says.

And this is significant for people in their 30s and 40s.

So what can you do? Reducing simple carbohydrates, such as refined sugars and flours, can help lower your weight and improve your cholesterol and triglyceride levels. And you can back that up with exercise.

"One of the best ways to lower triglyceride levels is to exercise. Also, exercise helps to lose weight. And when you lose weight, your triglycerides improve a lot," says Dr. Fernandes.

Tips to lower triglcyerides 

• Aim for 30 minutes of exercise most days.
• Cut sugar and refined carbs.
• Lose weight and focus on reducing calories.
• Choose healthier fats like olive oil and fish that are rich in omega-3.
• Limit alcohol, which can be high in calories and sugar.

Medications, including statins, may be prescribed if lifestyle modifications don't help.

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A sinus infection is inflammation of the sinuses — the spaces inside your nose and head. When the sinuses are swollen, they can't drain, causing mucus to build up.

"A typical sinus infection is caused by the common cold, or most common viruses out there, typically lasting anywhere from three days to seven days. And it typically goes away on its own," says Dr. Jesse Bracamonte, a Mayo Clinic family physician.

He says there are some simple home treatments you can do to ease the symptoms, such as drinking plenty of fluids, taking over-the-counter pain relievers and decongestants, and using a saline nasal rinse or nasal spray. When it comes to sinus infections, in general, he says time is often the best medicine.

"But if somehow you start getting better and then start getting worse and feel more facial pressure — can be teeth pressure, fever, lot of facial pain, fatigue — after a period of a week, you should seek care and get evaluated by a clinician," says Dr. Bracamonte.

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Dr. Jesse Bracamonte, a Mayo Clinic family medicine physician, says it's important to seek medical advice if the condition persists. Getting evaluated can help identify and treat any underlying health conditions.

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Sometimes, cold feet simply mean you need warmer socks. But if your feet are always cold, no matter the weather, it might be something more.

"Anything from circulatory problems, not having adequate blood flow, heart condition problems, immune or autoimmune conditions such as like having thyroid disease, and sometimes nerve or neuropathic problems. Having nerve disorders can cause cold feet," says Dr. Bracamonte.

Where to start? He offers a few immediate steps.

"Warm socks, lifting your feet, staying hydrated, diet, nutrition is really important. Exercise is important. And, obviously, if you smoke, don't smoke," he says.

If your feet remain to feel cold but are not cold to the touch, it might be time to see your healthcare team.

"There are certain tests that it can easily be done to ensure that you have no circulatory issues, and a few blood tests may be warranted just to make sure you have no autoimmune issues or even signs of anemia," Dr. Bracamonte says.

Related posts:

• Tapping regenerative sciences to unlock mysteries of peripheral neuropathy
• Mayo Clinic Minute: What may be causing your hands and feet to tingle

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The average heart beats 100,000 times per day, circulating blood and oxygen throughout the body.

Dr. Demilade Adedinsewo (DEM-eee-LAH-day Ah-day-deen-SHAY-wo), a Mayo Clinic cardiologist, says that to keep the heart healthy, there are eight behaviors and numbers to keep in check.

Let's start with sleep.

"Seven to eight hours of sleep at night is recommended for ideal cardiovascular health," says Dr. Adedinsewo. "Fewer hours or poor-quality sleep can lead to physical symptoms that impact the rest of your body, including your heart."

In addition to sleep, it's important to:

• Maintain an appropriate weight.

• Keep blood glucose, blood cholesterol and blood pressure within range.

• Avoid smoking and secondhand smoke exposure.

• Follow an eating plan rich in nutrients, such as the Mediterranean or DASH diets.

• Exercise.

"Get at least 150 minutes of moderate-intensity physical activity every week," says Dr. Adedinsewo. "This does not necessarily have to be split up 30 minutes, five days a week, even though that's an easy way that we think about it. Really, every little thing that you do adds up."

Related posts:

• Mayo Clinic Minute: Do you practice good sleep hygiene?
• Mayo Clinic Minute: Heart disease in African American women
• Mayo Clinic Minute: How to jump-start your workout

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