(BPT) – There are countless reasons to maintain a healthy weight — and you can add protecting your kidneys to the list. If you have kidney disease or are at risk for it, maintaining a healthy weight is even more important.
“Being overweight significantly increases your risk for developing high blood pressure and diabetes, and both can damage your kidneys,” said Lauren Gleason, senior director of nutrition services for Fresenius Kidney Care, a long-standing leader in kidney care, with more than 2,200 dialysis clinics around the country caring for nearly 200,000 people with kidney disease. “There are a number of manageable things you can do to get healthier and decrease your risk.”
Eat right, exercise more — we all know the drill. The good news is that putting the drill into action doesn’t have to be difficult. Losing just 5 percent of your body weight — even if you’re still overweight — can reduce your blood pressure and thus your risk for diabetes and kidney disease. Fresenius Kidney Care has some easy, real-world suggestions for getting and staying healthy.
The skinny on weight loss: Here’s how to move in the right direction.
* Choose the best exercise — To lose weight, strength training is the way to go. More muscle will increase your metabolism and burn more calories even when you’re not exercising. Strength training includes lifting weights, using resistance bands and doing exercises that use your own body weight, such as lunges or leg lifts. Strength training combined with heart-healthy cardio makes for a great all-around workout.
Enjoying healthy food: Eating healthy can be satisfying and delicious.
* Focus on good fats — Fat tastes good and is an important part of your diet. The key is choosing healthy fats. Cook vegetables with olive and canola oil to bring out the flavor and make foods more satisfying. Rather than snacking on cookies, grab a handful of almonds. Cold-water fish, such as salmon, are high in healthy omega-3 fatty acids.
* Eat the right carbs, and in moderation — You don’t need to avoid carbohydrates. Eat them in moderation and focus on complex carbs. Choose brown rice over white rice. Opt for starchy vegetables such as sweet potatoes instead of a dinner roll. Simple carbs, such as those in white bread, make your blood sugar spike and are more likely to turn into fat.
* Consult a dietitian — A registered dietitian can help you choose foods and plan meals that are satisfying, delicious and filling, as well as healthy.
* Pass on salt — If you have kidney disease, steer clear of foods that are hard for your kidneys to handle, including citrus fruits (and their juice) and bananas. Take a pass on the salt shaker as well. Fresenius Kidney Care offers some tips for tossing the salt.
Use a little psychology: Some simple psychological tricks can keep you on the right path.
* Plan your food placement — When you unload the groceries, be thoughtful about where you store them. Keep the fruit bowl stocked and store healthy foods at eye level in the pantry and fridge so you’re more likely to reach for them when you’re hungry. Hide less healthy food on lower or higher shelves in non-see-through containers so you won’t be tempted.
* Use smaller plates — Set the table with salad plates instead of dinner plates. Because smaller plates hold less food, you’ll likely eat less.
* Do shopping cart math — Head to the produce section first and fill at least half your shopping cart with fresh, unprocessed foods.
* Drink from a tall glass — If you have kidney disease, too much water is hard on your kidneys. Drink water from a tall, skinny glass and you’ll actually drink less than you think you’re drinking, and feel more satisfied.
Because you may have unique needs, be sure to talk to your doctor before starting any diet or exercise program. Learn more about kidney disease and healthy eating by visiting www.freseniuskidneycare.com.
