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Day 2: Diet tips to protect your kidneys

DAY 2 OF 3

Welcome back! Today, we'll focus on how nutrition can support kidney function, paying special attention to preventing and managing the two main risk factors for kidney disease: diabetes and high blood pressure.

Kidney-friendly diet basics

Your diet plays an important role in maintaining kidney health, particularly by helping to prevent or manage diabetes and high blood pressure. Here are the key principles:

•	Control blood sugar: Choose foods with a low glycemic index to help manage blood sugar levels.

•	Reduce sodium: Limit sodium intake to help control blood pressure. Aim for less than 2,300 milligrams per day.

•	Focus on fruits and vegetables: The Mediterranean diet includes plenty of both, and is delicious and nutritious. It may help manage high blood pressure, protect your heart, and prevent diabetes.

•	Increase fiber: High fiber foods can help control blood sugar and promote heart health.

•	Choose healthy fats: Opt for foods rich in omega-3 fatty acids and monounsaturated fats.

•	Stay hydrated: Drink adequate water, unless your doctor advises fluid restriction.

Foods that can help manage blood sugar and blood pressure

•	Berries: Rich in antioxidants and fiber, berries like blueberries and strawberries have a low glycemic index and may help lower blood pressure.

•	Leafy greens: Spinach, kale, and collard greens are high in potassium, which can help manage blood pressure. They're also low in carbohydrates, making them excellent for blood sugar control.

•	Whole grains: Foods like oats and quinoa are high in fiber, which slows digestion and helps prevent blood sugar spikes.

•	Fatty fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can help reduce inflammation and lower blood pressure.

•	Legumes: Beans, lentils, and chickpeas are high in fiber and protein, helping to stabilize blood sugar levels.

•	Nuts and seeds: Almonds, walnuts, and flaxseed provide healthy fats, fiber, and magnesium, which may help lower blood pressure.

•	Garlic and onions: These flavorful additions may help lower blood pressure and provide antioxidants.

Learn more about which foods to include and limit with type 2 diabetes and high blood pressure.

Foods to limit

To help manage diabetes and high blood pressure, it's important to limit:

•	Added sugars: Found in sodas, candies, and many processed foods, these can spike blood sugar levels.

•	High sodium foods: Processed meats, canned soups, and fast food are often high in sodium.

•	Saturated and trans fats: Found in fried foods, baked goods, and fatty meats, these can contribute to heart disease.

•	Refined carbohydrates: White bread, pasta, and rice can cause rapid increases in blood sugar.

Need inspiration for low sugar or low carb meals? Sign up for our Eat Well newsletter and get personalized recipes!

Making informed food choices is a crucial step toward protecting your kidney health. Remember, small changes can lead to significant improvements over time.

Tomorrow, we'll explore lifestyle changes that can support your kidney health. Until then, why not try incorporating one new kidney-friendly food into your diet?

Stay tuned, and keep those kidneys happy!

Want to keep learning?

How Much Protein Should I Eat on a Chronic Kidney Disease Diet?

READ ON

11 Ways to Prevent Type 2 Diabetes

READ ON

What Foods Are Good for Your Kidneys?

READ ON

Until next time,

Take care of yourself, and we'll
see you again soon!

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Day 2: Holistic changes for hot flashes

DAY 2 OF 3

How to manage hot flashes — holistically

As we said in Day 1, most people going through perimenopause and menopause will experience hot flashes to some degree. However, the intensity and frequency will vary greatly from person to person.

While there's no surefire way to prevent them, you can make key lifestyle changes (in addition to medical interventions, which we'll talk more about tomorrow) to reduce their negative effects.

Prioritize your sleep

Hot flashes can take an especially high toll on your quality of sleep, which can affect how you feel during the day and put you at risk for health issues. In addition to practicing healthy sleep hygiene, download the free resource below for more nighttime cooling remedies.

REDUCE NIGHT SWEATS

Reduce stress

Evidence suggests anxiety may increase your risk for menopausal hot flashes. So, consider incorporating calming, stress-reducing practices into your daily routine. Complementary health approaches, such as mindfulness meditation and hypnotherapy, may be helpful in easing their negative effects, according to preliminary research.

Maintain a healthy weight

It's common to gain weight (especially around the midsection) during perimenopause and menopause due to a combination of factors, including hormonal fluctuations, changes in lifestyle due to aging, and sleep disruptions.

While the relationship between weight and menopause symptoms isn't fully understood, some evidence suggests that obesity may increase your risk of hot flashes.

It's important to know that the goal of maintaining a healthy weight isn't necessarily achieving thinness. If you're not sure what a healthy weight means for your body or how to get there, consider speaking with a healthcare professional or contacting a registered dietitian.

You can also join our Weight Management newsletter for more tips, tools, and support.

We'll be back tomorrow to talk about the existing medical treatments for hot flashes.