Day 3: Lifestyle tweaks for healthier kidneys

Discover how simple daily habits can support your kidney health.

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DAY 3 OF 3 Welcome to the final day of our kidney health journey! So far, we've explored the early signs of chronic kidney disease (CKD) and what you might eat and drink for kidney health. Today, we'll focus on lifestyle changes that can support your long-term kidney health. The importance of prevention Before we dive in, it's essential to know that kidney damage is generally not reversible. This is why prevention and early intervention are so critical. The goals of these lifestyle changes are: 1. To prevent kidney damage from occurring in the first place 2. If some damage has occurred, to prevent further damage and slow the progression of kidney disease Remember, even small changes made early can have a big impact when it comes to preserving your kidney function. The power of regular exercise Yes, regular physical activity can help boost kidney health! Here's why: • Blood pressure control: Exercise helps manage blood pressure, reducing strain on your kidneys. • Better blood sugar management: Regular activity can improve insulin sensitivity, crucial for preventing diabetic kidney disease. • Weight management: Maintaining a healthy weight reduces the workload on your kidneys. • Improved circulation: Better blood flow means more efficient kidney function. Aim for at least 150 minutes of moderate-intensity exercise per week. Remember, always consult your doctor before starting a new exercise routine, especially if you have existing health conditions. Stress (and how to manage it) Chronic stress can elevate blood pressure and blood sugar levels, potentially harming your kidneys. Try these stress-busting techniques: • deep breathing exercises • meditation or mindfulness practices • yoga • spending time in nature • engaging in hobbies you enjoy Stay hydrated Proper hydration is super important for kidney health. Water helps flush toxins from your body and supports overall kidney function. Aim for between 9 to 12 glasses of water a day, unless your doctor advises otherwise. If you have trouble drinking plain water, try herbal teas or infused water for variety. Sleep and kidney health During sleep, your body repairs kidney tissue and regulates kidney function. Lack of sleep is associated with higher rates of kidney function decline. Aim for 7 to 9 hours of quality sleep each night. To improve sleep: • Stick to a consistent sleep schedule. • Create a relaxing bedtime routine. • Avoid screens before bed. • Keep your bedroom cool and dark. We have an entire newsletter dedicated to helping you get a good night's rest every day. Sign up below and get tips to sleep soundly and wake up refreshed. SIGN UP NOW Wrapping up our kidney health journey Thank you for joining us on this 3-day exploration of kidney health. Reminder: Regular medical check-ups are essential for early detection and management of kidney issues, especially if you have risk factors such as diabetes or high blood pressure. By applying this knowledge into your daily life, you're taking important steps to keep your kidneys healthy for years to come. Keep learning, stay vigilant, and here's to your continued health and well-being! P.S. We'd love to hear about your experiences with these lifestyle changes! Feel free to share your thoughts or questions at newsletters@healthline.com. Want to keep learning?   12 Tips to Help You Maintain a Healthy Lifestyle READ ON   Is Diet or Exercise More Important for Your Health? READ ON   How to Get a Better Night's Sleep READ ON Until next time, Take care of yourself, and we'll see you again soon! View in browser Did a friend send you this email? Subscribe here. To see all newsletters, click here. Privacy   |   Unsubscribe Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional. Healthline is owned by RVO Health. © 2025 RVO Health 1101 Red Ventures Drive Fort Mill, SC 29707

Day 3: Treatments for hot flashes

There are many to consider.

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DAY 3 OF 3 Treatments to speak with your doctor about If lifestyle changes aren't enough to improve your symptoms, know there are many treatments out there — both hormonal and nonhormonal. Below, we give an overview of some common medications, and who they might be best suited for. Remember, it's critical to work with a healthcare professional to develop an individualized treatment plan. Hormone replacement therapy (HRT) HRT (sometimes called menopausal hormone therapy) regulates estrogen and progesterone levels. It's considered one of the most effective treatments for hot flashes and other menopausal symptoms. Women under the age of 60, or who entered menopause in the last 10 years, stand to benefit most from HRT. However, there are risks associated with HRT that may be greater for certain groups. If you're older than 60 or started menopause more than 10 years ago, the risks could outweigh the benefits. Antidepressants Antidepressants are a type of nonhormonal prescription medication that can be used to treat hot flashes. Paroxetine is the only selective serotonin reuptake inhibitor (SSRI) that's approved by the Food and Drug Administration (FDA) for this purpose. Other types of antidepressants are often prescribed off-label, meaning manufacturers haven't conducted the same rigorous trials to ensure safety and effectiveness for hot flashes specifically. (Although, antidepressants are generally considered safe.) Other treatments Fezolinetant is another FDA-approved medication for treating hot flashes. (However, the FDA recently released a warning that it can lead to rare, yet serious, liver damage.) Gabapentin, an antiseizure medication, and clonidine, which helps regulate behavior, attention, and how we express emotion, are both commonly prescribed off-label to treat menopausal hot flashes. Be wary of unproven remedies Many people find relief from alternative hot flash treatments such as black cohosh, DHEA, and soy isoflavones. But there isn't enough evidence to show their safety or effectiveness. Always work with a healthcare professional before trying herbal remedies, as they can interact with other medications and cause side effects. Get menopause support with Healthgrades Find Care That brings us to the end of our series on managing hot flashes. If you want more support for your health and well-being through this stage of life, consider visiting Healthgrades Find Care to search for healthcare professionals. We wish you all the best! FIND CARE *Healthgrades and Healthline are both owned by RVO Health. Want to keep learning?   Hormone Replacement Therapy for Menopause READ ON   Menopause Diet: How What You Eat Affects Your Symptoms READ ON   Why a Menopause Patch May Help With Your Symptoms READ ON Until next time, Take care of yourself, and we'll see you again soon! View in browser Did a friend send you this email? Subscribe here. To see all newsletters, click here. Privacy   |   Unsubscribe Our website services, content, and products are for informational purposes only. Healthline does not provide medical advice, diagnosis, or treatment and should not be used as a substitute for medical advice from a healthcare professional. Healthline encourages you to make any treatment decisions with your healthcare professional. Healthline is owned by RVO Health. © 2025 RVO Health 1101 Red Ventures Drive Fort Mill, SC 29707

Is Tap Water Safe to Drink?

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