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Exercise
is a key factor of optimal health; it's particularly important for
controlling your blood sugar and normalizing your insulin levels. When
done correctly, exercise can oftentimes act as a substitute for some of
the most common drugs used today for things like diabetes, heart disease
and depression
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Compelling and ever-mounting research shows that the ideal form of exercise is short bursts of high intensity exercise
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Not
only does it beat conventional cardio as the most effective and
efficient form of exercise, Peak Fitness exercises also provide health
benefits you simply cannot get from regular aerobics, such as a
tremendous boost in human growth hormone (HGH), aka the “fitness
hormone”
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A
recent article by the Human Performance Institute shows how you can
fulfill the requirements for a high intensity exercise using nothing
more than your own body weight, a chair, and a wall
1. Limit your salt intake
Too
much salt is not only bad for your blood pressure, it's also bad for
your kidneys. Many die of kidney disease, which can be partly attributed
to a high salt intake and fondness fo! r fish sauce, soy sauce, plain
salt and salted fish. Even inst! ant nood les, chips and nuts are
teeming with salt. The problem with salt is that it encourages the body
to retain water, and can increase your blood pressure (which damages the
kidneys).
2. Don't load up on high protein foods such as meat and steaks
A
high protein diet makes the kidneys work twice as hard. Pretty soon,
your kidneys could get tired and some of the weaker kidney cells can
die. A friendly reminder to people on a high-protein Atkin's Diet or
South Beach Diet. The time-tested doctor's advice of moderation in
everything will serve you well. Eat a balanced diet of rice, vegetables,
fish and fruits and you can't go wrong.
3. Keep your blood pressure at 130/80 or lower !
If
your blood pressure is above 140 over 90, this can cause kidney damage
within five years. The kidneys are said to be "happiest" with a blood
pressure of 130/80 or lower. To help control your blood pressure, you
should limit your salt intake, reduce weight and take medicines for high
blood pressure, if needed.
4. Keep your blood sugar below 120 mg/dl
Diabetes
and high blood pressure are the two leading causes of kidney failure. A
person with uncontrolled diabetes for 5-10 years may develop
significant kidney damage. Consult your doctor and keep your blood sugar
under control with diet, exercise and maintenance medicines.
5. Drink 8 glasses of water a day
Doctors
usually advise people to take in 8 glasses of water a day, but this
really depends on your age and condition. If you're sweating a lot and
work outdoors, you may need to drink more than 8 glasses a day. However,
if you are above 65 years of age, you may do well with just 6 glasses a
day. Drinking enough water also prevents the formation of kidney
stones.
6. Watch your intake of pain relievers and other drugs
Taking
pain relievers like mefenamic acid, ibuprofen and the coxibs (like
celecoxib) for a prolonged period of time may cause kidney damage.
Because of this, we should limit taking these medicines to only a week,
or just take th! em as needed. For those with chronic arthritis, try to
look for other ways to relieve the pain such as using a hot water bag,
pain reliever ointments, or the safer paracetamol tablet.
7. Be careful with tests and procedures using contrast dyes
Some
tests, like CT Scans and MRIs, and angiograms, use a contrast dye which
helps doctors delineate the organs better. The problem with such dyes
is that they can cause kidney damage. To be safe, I would strongly
advise you to consult a kidney specialist before undergoing such
procedures.
8. Don't drink too much Vitamin C
Excess
vitamin C (ascorbic acid) ! can lead to the formation of kidney stones
in predisposed indi! viduals. If you need to take vitamin C, a dose of
500 mg or less is safer.
9. Don't rely on food supplements to protect your kidneys
The above tips are so far the best tips to care for the kidneys.
10. Get a kidney check-up
Simple
tests, such as a complete blood count, BUN and creatinin, and a urine
analysis are the first screening tests for the kidneys. Finding a trace
of protein in the urine can alert the doctor of possible kidney disease.Bottomline
is: Kidney diseases are expensive and difficult to treat. Let's take
the necessary steps to protect our kidneys today.
