Healthy Lifestyle
Health & Lifestyle
A healthy lifestyle plays an important role in total kidney health. If risky behaviors are avoided, such as smoking, drinking alcohol in excess, poor diet, and lack of exercise the chance of living a long, healthy life increases. It’s equally important to monitor stress levels, schedule regular doctor visits, follow directions on prescribed and over the counter medications, and have a knowledge of your family medical history and the risk factors associated with kidney disease.
Kidneys play an important role in the overall health of the body. Their primary job is cleansing the blood; they also assist in eliminating waste, producing growth hormones and regulating both blood pressure and the production of red blood cells. If they aren’t functioning properly, any number of health issues can arise. Prevention is the best medicine.
AN OUNCE OF PREVENTION IS WORTH A POUND OF CURE
Diet
Every person has different dietary needs. Following a healthy diet is one of the most important things you can do to improve and maintain your overall health. Eating a variety of healthy foods provides a full range of nutrients. Before rushing into the newest fad diet, discuss your goals with your doctor. He/She may be able to assist you in tailoring a diet to meet your individual needs.
The following servings are based on a daily diet containing 2000 calories:
Grains - Make Half The Grains You Eat Whole Grains
Bread, Whole-Grain Cereal, Rice, Pasta
Eat 6 oz. Everyday
Vegetable - Vary The Types of Vegetables You Eat
Dark-green vegetables like broccoli, spinach& asparagus
Orange vegetables like carrots & sweet potatoes
Beans like peas, pinto beans and lentils
Eat 2 1/2 Cups Everyday
Fruit - Eat A Variety of Fresh, Frozen, Dried or Canned
Choose fresh fruit over fruit juices whenever possible
Eat 2 Cups Everyday
Milk - Low Fat or Fat Free
Milk, yogurt, cottage cheese, cheese
Eat 3 Cups Everyday
Choose lactose-free & calcium fortified products if you can't consume dairy.
Meat & Beans - Choose Lean Cuts Of Meat
Beef, poultry, seafood, eggs, peanut butter & nuts
Bake, broil or grill meats
Choose more fish, nuts and seeds
Eat 5 1/2 oz. Everyday
Use Fats, Oils, Salt & Sugar Sparingly
Choose products low in saturated fats and trans fats.
Choose fish, nuts and vegetable oil as your primary source of fats.
Drink plenty of fluids every day.
Weight
When a healthy diet and regular exercise are an integral part of everyday life, it should be easier to maintain a healthy weight.
Exercise
Regular physical activity and healthy eating are key in maintaining a healthy weight. Overweight or obese individuals increase the risk of heart disease, Type II diabetes, high blood pressure, stroke, some cancers, and kidney disease.
Stay Active -- Everyday
- 3-5 Times a Week Aerobic Exercise (Walk, Jog, Bike for 30 - 40 min.)
- 3+ Times a Week Stretch (Yoga, Tai Chi)
- 3+ Times a Week Strengthen Muscles (Weights, Tension Band)
BMI (Body Mass Index)
If you have been watching your health recently, you have probably come across three very innocuous letters: BMI. If you are watching your weight or have a general concern about obesity these letters have even more value. Body mass index (BMI) is a measure of body fat based on height and weight. This formula applies to both adult men and women.
Because BMI does not show the difference between fat and muscle, it does not always accurately predict when weight could lead to health problems. For example, someone with a lot of muscle, such as a body builder, or football player may have a BMI in the unhealthy range, but still be very healthy and physically fit. Primary usage for BMI statistics has been to identify potential risk for developing diabetes or heart problems. BMI also may not accurately reflect body fatness in people who are very short (under 5 feet) and in older people, who tend to lose muscle mass as they get older.
There has been a concern about the validity of a standard scale for BMI in certain ethnic groups (African Americans and Hispanic groups) based on body structure and different physical builds.
BMI is a reliable way to tell if your weight is a health risk. For instance many athletes, especially football & basketball players, may fall into the BMI "obese" category because the index over estimates their body fat because of their muscular build. The BMI chart is a tool which is best used in conjunction with waist circumference and other medical tests such as blood pressure, cholesterol, and blood sugar readings. The results of the combined tests are a good indicator for "at risk" individuals to lose weight and play closer attention to their health.
Many doctors and health care providers use body mass index (BMI) and waist circumference measures to determine a person's risk of developing diabetes.
Waist Circumference
Being overweight or obese, as defined by BMI, is not the only risk to your health. Elevated blood pressure, high blood sugar levels, high cholesterol, as well as the location of fat on your body can pose a risk to your overall health. If you carry fat predominately around your waist, you are more likely to develop health problems than if you carry fat mainly in your hips and thighs. This is true even if your BMI falls within the normal range. These factors should be of particular interest to a diabetic or a person predisposed to diabetes.
Women with a waist measurement of more than 35 inches or men with a waist measurement of more than 40 inches may have a higher risk of developing health problems than people with smaller waist measurements.
Use the various health related tools available to make informed health decisions and always consult with your doctor before changing your diet or exercise routines dramatically. Use these tools to know your personal health numbers and stay on top of your health!
Personal Health Screening Form
If you have any questions, call Kidney Foundation of Greater Cincinnati at 513.961.8105.