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Kidney Diseases Are “Silent” Killers, And Can Develop At All Ages

Kidney Diseases Are “Silent” Killers, And Can Develop At All Ages

Compared with other illnesses such as cancer and heart disease, kidney disease receives relatively little attention in the media and society at large. This is unfortunate because kidney diseases often come with few early warning signs. Furthermore, they can develop at any age.

On an average, one in ten people suffers from kidney damage at some point in their lives. This means that we all need to take kidney health more seriously and take as many preventative measures as possible.

In this article, you will learn about one of the most commonly-diagnosed kidney diseases, and how you can ensure that your kidneys remain in good shape.

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What is Chronic Kidney Disease (CKD)?

CKD is a fairly common condition in which one or both kidneys fail to work properly. It often goes unnoticed in the early stages. People are generally only diagnosed with CKD if a blood or urine test happens to be carried out for another purpose. During the later stages of CKD, a patient may feel tired, notice that their feet or hands are swollen, report feeling sick on a regular basis and see blood in their urine.

CKD can be caused by a variety of conditions that increase the kidneys’ workload. For example, diabetes and high blood pressure both demand that the kidneys work harder and this can result in long-term damage. Eventually, a person’s kidneys may show signs of greatly impaired functioning or may even stop working altogether. CKD is also linked to other negative health outcomes such as stroke and heart attack.

How to Treat Chronic Kidney Disease?

There is currently no cure for CKD. Instead, the emphasis is placed upon symptom management and retaining a good quality of life for the patient wherever possible.

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In the cases of severely reduced kidney functioning, it may be necessary for a patient to receive regular kidney dialysis (in which a patient’s blood needs to be diverted through a machine to be cleaned because the kidneys can no longer perform this vital function) or even a kidney transplant. These measures can be inconvenient and financially costly.

However, many patients can gain control over their CKD and provided they take care of themselves can expect to lead relatively normal lives.

How can Kidney Disease be Prevented?

Fortunately, you can lower your risk of CKD and other kidney diseases by striving to live a healthy lifestyle. Since kidney disease is often the result of the kidneys being forced to work harder due to the presence of another chronic disease, it is a good idea to focus on the commonly recommended lifestyle strategies that keep the body in a state of overall health.

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1. A Healthy Diet:

Diet plays a key role in the prevention of kidney problems and other major illnesses. Base your diet around vegetables, fruits, lean proteins and whole grains. Take care not to exceed recommended government levels of sugar, saturated fat and salt. DaVita, an organization for kidney patients and those keen to learn more about kidney health, has some great free recipes you can check out on their site.

2. Reduced Alcohol Intake:

Limit your alcohol intake to one or two drinks per day, and try to abstain entirely for one or two days each week.

3. Quit Smoking:

Do not smoke. If you are finding it hard to cut down on cigarettes, contact your doctor for advice on how to quit smoking.

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4. Regular Health Checkups:

It is also important to get any other health conditions under control. For example, if you have high blood pressure it is vital that you attend regular check-ups as recommended by your healthcare provider and remain diligent in taking any medication you are prescribed.

5. Regular Moderate Exercise:

Finally, exercise has been shown to prevent or improve many chronic conditions. You should aim for at least 150 minutes of medium-intensity exercise every week. Find a sport or workout style you enjoy, as this means you are more likely to stick to your new schedule.

Not only will you reduce your risk of CKD, but you will also give yourself the best possible chance of avoiding other long-term conditions that commonly afflict people in the western world such as diabetes and heart disease.

Featured photo credit: flanderstoday.eu via flanderstoday.eu

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Jay Hill

Jay writes about communication and happiness on Lifehack.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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