Kidney alert! From warning signs to winning strategies
You might have noticed the “eGFR” result in your blood test report. It’s important to know what that number means for your kidneys.
If you’re wondering about your kidney health, don’t worry—it’s normal to have questions. Let’s dive into this together.
For more information, visit www.chronic-kidney-disease.com
Warning signs of kidney problems
You’re Always Tired
KIDNEYS filter waste from your blood and ship it out in your pee.
When your kidneys don’t work right, toxins can build up. One common tipoff is fatigue. You may feel spent, weak, or have trouble concentrating. Kidneys make a hormone that tells your body to create red blood cells. If you have fewer of them, your blood can’t deliver as much oxygen to your muscles and brain as they need.
Poor Sleep
Studies show a possible link between sleep apnea and chronic kidney disease (CKD), which over time damages your organs and may lead to kidney failure. Sleep apnea may hurt your kidneys in part by preventing your body from getting enough oxygen. CKD in turn may cause sleep apnea by narrowing your throat, toxin buildup, and other ways.
Itchy Skin
This may happen if your kidneys can’t flush out toxins and they build up in your blood. That can cause a rash or make you itch all over. Over time, your kidneys may not be able to balance the minerals and nutrients in your body. This can lead to mineral and bone disease, which can make your skin dry and itchy.
Swollen Face and Feet
When your kidneys can’t get rid of sodium well, fluids build up in your body. That may lead to puffy hands, feet, ankles, legs, or a puffy face. You might notice swelling especially in your feet and ankles. And protein leaking out in your urine can show up as puffiness around your eyes.
Muscle Cramps
Cramps in your legs and elsewhere can be a sign of poor kidney function. Imbalance in the levels of sodium, calcium, potassium, or other electrolytes can interrupt how your muscles and nerves work.
Breathlessness
When you have kidney disease, your organs don’t make enough of a hormone called erythropoietin. The hormones signal your body to make red blood cells. Without it, you can get anemia and feel short of breath. Another cause is fluid buildup.
You might have a hard time catching your breath. In serious cases, lying down may make you feel like you’re drowning.
Foggy Head
When your kidneys don’t filter all waste out of your body, the toxins can affect your brain. Anemia also may block your brain from the oxygen it needs. You may feel dizzy and have trouble with concentration and memory. You may even become so confused that you have trouble with simple tasks.
Low Appetite
Kidney disease can cause nausea or vomiting and upset your stomach. That may leave you with little craving for food. That sometimes may lead to weight loss.
Foul Breath
When your kidneys can’t filter out waste, it can cause a condition called uremia. That can make your mouth smell. Also, toxins in your bloodstream can give food a metallic or off taste.
Foamy, Brown, or Bloody Urine
Bubbly pee could be a sign of too much protein called albumin. That can result from kidney issues. So can brownish or very pale urine. Faulty kidney function also may let blood leak into your bladder. Blood in your urine also can be caused by kidney stones, tumors, or an infection.
How It Works
WALKING may be the simplest way to work out.
You can do it almost anywhere, and it’s a snap to get started: Just put one foot in front of the other.
There are many great reasons to walk. Your heart will get stronger, you’ll lower your blood pressure, and your bones will get stronger. Walking also eases stress, helps you sleep better, and can boost your outlook on life.
Walk at a brisk pace for 30 minutes or more on most days. Do it alone or with a friend. Try a walking club or recruit your family for an after-dinner walk. All you need is a pair of walking shoes.
Intensity Level: Low
You can match your pace to your fitness level. For a more intense workout, try walking faster, longer, or uphill.
Areas It Targets
► Core: No. Walking doesn’t specifically target your core.
► Arms: No. This workout doesn’t target your arms.
► Legs: Yes. Walking works the major muscles in your legs.
► Glutes: Yes. Walking uphill is great for your glutes.
► Back: No. This workout doesn’t focus on your back muscles.
Type
► Flexibility: No. This workout is not focused on improving flexibility.
► Aerobic: Yes. Keep up a brisk pace to make it a good cardio workout.
► Strength: Yes. Your legs will get stronger from walking regularly.
► Sport: No. Race-walking is a sport, and you can often find charity walks to do with a group of people, but for most people, walking is not competitive.
► Low-Impact: your joints.
What Else Should I Know?
►
Cost:
Good for beginners?
Free.
Yes. Walking won’t jar
► Yes. Walking is an ideal type of exercise when you’re just getting started. You can go as fast or as slow as you need. It’s easy to bump up your pace and go longer distances as you get better.
► Outdoors: Yes. You can walk around your neighborhood, on a school track, or through a nature trail. If the weather is bad, try walking in a mall.
► At home: Yes. You can walk anywhere. If you have a treadmill, you can even walk indoors.
Equipment required?
► None, except for your walking shoes. Opt for shoes that support your arch and slightly elevate your heel.
What Dr. Melinda Ratini Says
No special equipment. No gym fees. You can shed pounds and lower your blood pressure and your cholesterol -- all in your own neighborhood, mall, park, or on your treadmill.
You can start slowly with just 5 or 10 minutes a day and work up to at least 30 minutes on most days of the week to get the full cardio benefits.
You should also do strength-building exercises at least twice a week. You might want to carry light weights or cans to help build up your upper body while you walk.
Whether you like to walk alone or in groups, you can build a walking program that you are sure to enjoy. If you’re already in good shape, work up a sweat with a power walk. You can use it as your main workout, or use it along with another program to mix things up and avoid boredom.
If you walk outside, walk in safe areas, stay cool, drink water, and wear sunscreen!
Is It Good for Me If I Have a Health Condition?
Walking is the perfect exercise for many people.
If you have diabetes, walking can help lower your blood sugar and your weight. Take care if you have diabetes-related nerve damage. Your doctor or foot doctor can tell you if walking is your best exercise choice and, if so, what type of shoe is best.
Walking can help protect against heart disease. It can lower your blood pressure and your “bad” (LDL) cholesterol while ramping up your “good” (HDL) cholesterol.
If you already have heart disease, your doctor may suggest starting your walking program in a cardiac rehab setting. The rehab staff will monitor your heart and blood pressure as you build stamina.
Knee, hip, and back problems may put a cramp in your walking plans. Ask your doctor or physical therapist for advice before lacing up your walking shoes. Other problems that might hinder walking include balance issues, muscle weakness, and other physical disabilities.
Walking is also a great way to get fit and stay healthy if you are pregnant. As long as you have been active before the pregnancy and are not having any medical problems, then you should be good to go. To prevent falls, avoid uneven ground as your belly grows and your center of gravity shifts.
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