A Spotlight on Your Kidneys

How often do you think about your kidneys? Did you know that kidney disease is the 9th leading cause of death in the United States, more than breast cancer or prostate cancer? Over 26 million Americans currently have kidney disease but many more may not yet be diagnosed or even aware of problems as there are frequently no symptoms until the disease has progressed. One in three people are at risk for kidney disease due to diabetes, high blood pressure or family history. March is National Kidney Month and the National Kidney Foundation is urging everyone to give your kidneys a second thought.

Your kidneys are two fist sized organs located in your lower back. Although we are generally born with two kidneys, you only need one functioning kidney to live a normal, healthy life.

Kidneys work hard to keep your body healthy and their remarkable functions include:

• Filtering waste out of 200 liters of blood daily

• Regulating the body's salt, potassium and acid content

• Removing drugs from the body

• Balancing the body's fluids

• Releasing hormones that regulate blood pressure

• Producing an active form of vitamin D

• Controlling production of red blood cells.

Kidney disease means that the kidneys are damaged and can't filter blood they way they should. Main causes of kidney disease include: high blood pressure, diabetes, recurrent kidney infections that may have caused scarring, inherited diseases, overuse of over-the-counter pain medications, illegal drug use and traumatic injury. Symptoms of kidney disease may not be detectable until the disease has progressed. Symptoms may include: swelling of the face or ankles, changes in urine frequency or color, foamy urine, nausea, vomiting, changes in taste, numbness of fingers or toes, and fatigue or exhaustion. Caught early, treatment of kidney disease is very effective. But kidney disease is a progressive disease, meaning the damage can't be undone.

If you have kidney disease, diet changes will play a big role in maintaining your health. You may need to watch your protein intake, as too much protein can cause waste to buildup in your blood, making it harder for the kidneys to remove. Watching your sodium intake is important to help control your blood pressure and limit fluid buildup. Too little or too much potassium can be dangerous; the amount you need depends on how well your kidneys are functioning and what medications you are on. As kidney function decreases, you may need to watch your phosphorus and calcium intake. Extra phosphorus can build up and result in weak bones. You may also need to restrict your fluids. All of these specific nutrition needs can be calculated for you by a Registered Dietitian. In addition to diet changes, you will be treated with medications.

Should your kidney function continue to decline, you may need dialysis. Hemodialysis uses a machine to help filter and cleanse your blood. If you a candidate, you might be eligible for a kidney transplant, either from a living donor or from a recently deceased donor. The current waiting list for kidney transplants is about 3.5 years.

Prevention is the best cure for kidney disease, so follow these tips for healthy kidneys:

• Stay hydrated. Kidneys need hydration to work properly as they filter out waste through your urine.

• Eat a healthy balanced diet. Eat foods high in antioxidants to promote kidney health. Antioxidants are abundant in fruits and vegetables, including red bell peppers, cabbage, cauliflower, garlic, and berries.

• Lower your sodium intake. Too much sodium can increase high blood pressure, which can damage the kidneys.

• Control your blood glucose. Diabetes is a major contributor to kidney disease because it damages blood vessels in the body that prevent the kidneys from working properly.

• Live a healthy life. Don't smoke, get plenty of exercise, maintain a healthy weight, use alcohol in moderation, and avoid illegal drugs.

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Mental Health Day

On Monday 10th October is world mental health day. Studies have shown that at least one in four people will have a type of mental health problem at some point in their lives. This can be quite traumatic for some people, especially those who feel that they have never had a mental health problem in their lives.

Mental health can be diagnosed in many ways; however in relation to food and nutrition, it is important that a healthy balanced diet is maintained, especially when maintaining this condition. As diet full of high amounts of sugar, saturated fat and salt can cause various health problems, especially weight gain, which can lead to increased cholesterol levels, and becoming obese during the long term.
People may not be aware but consuming certain foods can have an effect on the way that we feel. This can be advantageous for people with various mental health issues, as certain foods can be packed full of vitamins, and minerals that can help to control the experiences of anxiety, Poor concentration, depression, and a poor memory. Not only that but a balanced diet with increased exercise can also help to loose weight, reduce the chances of having coronary heart disease, and reduce LDL cholesterol.

Eating healthily does not need to be expensive; it just requires swapping certain types of foods for healthier versions.
Swap full fat cream, mascarpone or cream cheese for lower fat versions. This could be anything from a Greek yoghurt, half fat cream, cottage or Greek cheese. Finally try to include some beans in the diet as well. Why not add some kidney beans to a curry? Or try to have baked beans on toast as a lunchtime meal instead?
The examples above contain an amino acid called Tryptophan. This is classed as an essential amino acid, as the body does not produce this, so it can only be accessed by consuming certain foods. The examples above would help to regulate the body's appetite, and sleep patterns.
As stated in previous articles, the UK population does not consume enough fibre in their diets. Fibre is essential for the regulation of the bowel, and to help to reduce cholesterol, which can help to reduce the chances of further heart problems during later life. Fibre can be found in wholegrain based foods including oats, brown rice, wholemeal and granary bread. Fibre can also be found in vegetables and fruit as well. Therefore it is best to snack on a piece of fruit instead of sweets, chocolates, and cakes. Some fibre based foods also contain B vitamins. B vitamins are essential as they do a variety of jobs from protecting the nervous system, to supporting the release of carbohydrates to produce energy. As B vitamins supports brain health, it is important to ensure that enough B vitamins are maintained, as lack of B vitamins can cause a poor memory. They can also be found in fish, nuts and seeds, and potatoes.

Overall regardless if there is a mental health issue involved, we can all improve our diets a little just by making one small change and a pledge. It could be anything from increasing the amount of exercise, to reducing the amount of sugar in a mug of tea from two sugars to one sugar. A small change that we could make would make a big difference into the way that we feel and think.

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Healthy Lifestyle For A Healthy Life

Maintaining a healthy lifestyle involves determination and devotion with an optimistic concept about our life. All we have to do is follow a few simple steps that will improve our health. This should focus on physical, mental, and social well-being. Many factors around us contribute to a healthy lifestyle. Learning to live a healthier lifestyle is simple when we focus on modifying one thing at a time. Small changes can make a big difference in our life.

A balanced diet is essential to lead a healthy lifestyle. Include more fruits and vegetables in the daily diet. Stay away from processed food and junk food. Eat organic fruits and vegetables. Do not prefer a high calorie diet. Talk to a doctor or dietitian for personalized dietary advice that takes into account your health status. Drink at least eight glasses of water a day. Supplying enough water to our body is one of the ultimate efforts for a healthier and happier living.

Exercise at least 30 minutes a day to improve the mental and physical strength. Even modest weight loss can help reduce medical risks. Experimental studies show that regular physical exercises can significantly improve mental health. Cardiac workouts will strengthen the heart and lungs. It involves activities such as swimming, aerobics, walking, and running. Exercise does not essentially indicate joining a gymnasium or club. Even simple activities like everyday job, gardening, and walking can make a difference.
Emotional health plays a big role in a healthy lifestyle. Remember that happy people live longer. Stress can affect our mental and psychological stability by creating an imbalance. Have a positive attitude towards life. Yoga and meditation will help release stress and negative thoughts. Spend some time and energy to improve the quality of your life and living. Avoid unhealthy practices and focus on factors that influence the physical and mental health. Give importance to good and healthy relationships. It will make this world a better place to live.

A healthy lifestyle can increase a person's longevity. Correct body mass index, balanced diet, and proper fitness plans can make dramatic improvements in your health. Enjoying the life needs a personal effort and motivation. Making enjoyable leisure activities a part of the daily schedule will bring happiness and joy. Everyday living is about keeping the equilibrium of our mind and body. Learning to live a healthier lifestyle is easy when you focus on one small thing at a time.

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