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biki kal

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If you want to prevent knee injuries or if you want to recover better from any existing knee injuries, it can be done better with a few strategies. Let's find out more about such strategies which will help you to prevent such injuries and recover better if any injury happens.

Improve range of motion by stretching

You can improve your range of motion by stretching. There are four main types of stretching-static, dynamic, ballistic and PNF. PNF stretching is the most important one in rehabilitation. You will need a partner to perform this type of stretching. A simple example will help you to understand it better.

Let's take lying hamstring stretch as an example here. You live on the flow while the partner straightens your legs and raises it up in the air until your hamstring feels tight. Stay there for 10 seconds and then flacks your hamstrings to create force against your partner and keep pushing for 10 more seconds. As you relax while still keeping your legs straight, your partner will move your leg into a deeper stretch. This is possible by taking advantage of the stretch reflex. If you continue doing this for some time, over time it will eventually lead to a permanent increase in your range of motion.

Getting the full range of motion back is very important when you are recovering from a knee injury. If you do not recover the full range of motion your knee function will be inhibited by muscle tightness.

You can use PNF stretching to stretch your hamstrings, quadriceps and your gastrocs at least twice every week.

Use myofascial release

Myofascial release is a type of therapy and it is very popular among gym goers. It is a therapist and many personal trainers are also using it. It includes techniques like foam rolling, trigger point therapy or PNF stretching and others. For instance will if you take foam rolling, it can improve the range of motion of the knee and also lower pain. It has a very positive effect on post exercise soreness. It helps you tremendously in training post injury.

Improve joint strength

If you want to prevent knee injury and want to rehabilitate your knees faster, you will lead to improve joint strength of your joints. If you strengthen the quadriceps and hamstring muscle groups, because these are the primary mover muscles, they will help in flexing and extending you knee.

Your knee is a hinge joint and you need exercises for rehab that only operate on the forward-backward plane because the hinge joint opens and closes on that. You can take up a simple quad strengthening exercises like a wall squat. If initially it is difficult for you to bend your knee more, you can start with a slight bend and then gradually deepen it as you build strength.

Immediately after injury, you may not be able to perform even a shallow squat. In that case, you can start with a slight bend in your knees. If necessary, you can always use leg extensions.

If you want to work on the hamstrings, you can use a bodyweight hamstring curl which will activate your hamstring muscles. If you're rehabilitating, it may be a little difficult for you because in that case, initially, your healthy leg will do most of the work and exercise but you don't have to worry about that as overtime your injured leg will also begin to catch up and you'll be able to put more load on that leg.

References

1. Knee Injury Solution
2. Knee Problems
3. Common Knee Injuries

Even though it may seem that alkaline diet is another fad diet, which will disappear after some time, it may not be true. Alkaline diet has been there for a long time and because of the basic benefits it offers, it is going to stay. It is important for you because blood pH and alkalinity versus acidity and about survival and not weight loss.

Our bodies can function at an optimal level if the blood pH is just above 7.0, which is neutral or just at an alkaline level, which is higher than 7.0. If the blood pH is acidic, which means it is lower than 7.0, it can cause serious health problems.

That is why, it is important to balance your pH. Once you balance your pH level, you will notice-

  • a huge increase in energy levels
  • better digestion
  • easier fat loss,
  • less pain from inflammation related conditions like arthritis
  • better moods
  • better mental focus

And similar other many benefits

How our bodies naturally arrive with their blood pH

Our bodies' systems work better if we have an alkaline pH. But during the everyday metabolic processes which include digestion, breathing, tissue repair, elimination and others, it produces a lot of acid. So, to keep our blood pH in neutral or slightly alkaline state will need to take care of this acid and that can be done with the help of three things-water, oxygen and acid buffering minerals.

Money workout a move our bodies, the bodies produce carbon dioxide and lactic acid and both of them are acidic. We need to neutralise them or remove them from the body. Our bodies have alkaline buffers like bicarbonate and they can neutralise such acids. But if you combine that along with stress and acidic foods, than there may be too much of acid in the body. Over time, your body then can turn to precious alkaline minerals like calcium from your bones and teeth to maintain an optimal pH.

Other factors influencing blood pH

our bodies produce acids from different processes but there are a number of other factors which can affect our blood pH. Among them stress is the biggest one. When you are under stress, it forces the body's cells and make them more active as a result of that they produced more acid.

Other factors that can influence your gut pH are environmental toxins, toxins and metals in food, lack of sleep and illness.

All these factors can make our blood pH to acidic. And if you combine that with a diet which is high in acidic foods and low in alkaline foods, they can result in disaster for your body and mind.

Alkaline and acidic foods

You can classify the foods that you consume into alkaline or acidic foods.

Alkaline forming foods include most vegetables, fruits, nuts, herbs, seeds and herbal teas.

Acid forming foods include most grains, meats, beings, dairy products, fish, fast food and processed foods.

For any reason if your blood pH is too acidic, you will have to add more alkaline foods. You need to maintain a ratio of 80% alkaline to 20% acidic in your body.

Why is it important?

Rizvi very important to maintain blood pH of about 7.4 so that your body's different functions can run smoothly and healthily. Our bodies have some mechanism designed specifically to maintain that level. That is why this mechanism will ensure that the blood pH level is maintained even at the cost of bone and tissue.

References

1. Acid Alkaline Diet Course
2. The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health?
3. Acid-Alkaline Balance & Health

There are different remedies available for erectile dysfunction including ED medication and surgery. There are also some non-invasive erectile dysfunction remedies which can help you to reverse erectile dysfunction problem. Let's find out about the nature and remedies available for erectile dysfunction.

Exercise

Exercise is an active erectile dysfunction treatment. You will need to make some lifestyle changes which will help you to reverse erectile dysfunction and among them exercise can have the greatest impact. Exercises beneficial for you because it works on several fronts to combat the development of ED and it will also help you to reverse it.

When exercise regularly, it will improve your blood flow and that is very important for a strong erection. Regular exercise will also improve blood pressure by increasing nitric oxide in blood vessels. This is how the popular medicine Viagra works. When you perform resistance training with weights, it can increase the natural production of testosterone which is a significant factor in erectile strength and sex drive.

A healthy diet

Your diet has a big role to play in your sex life. What you eat can have a direct impact on erectile dysfunction. There are some foods which are not good for you and there are some foods which are good for you. You will need to include some foods in your diet so as to decrease the risk of ED. Such foods include the fruits, vegetables, whole grains, fish, a bit of red meat and refined grains, which should be there in your diet as they will reduce the risk of having ED. a healthy diet will also help you to maintain a healthy body weight. Your weight is also an important indicator of the possibility of suffering from ED. Another important indicator is your waist size. A person with a 42 inch waist is 50% more likely to suffer from ED than another person with a 32 inch waist. Obesity also can increase the risk of vascular disease and diabetes and these two factors contribute to ED in a big way.

Sleep

Sleep is unnatural ED remedy. If you are suffering from poor sleep patterns, you are more likely to suffer from erectile dysfunction. Level of sex hormones and sleep has a very intricate relationship. Sex hormones include testosterone which plays a very important role in male sexual life. Because of the relationship between sex hormones, sexual function and sleep, you will need to take care of your sleep. When you prove your sleep timing and patterns and quality, your testosterone levels will also increase. When you have low testosterone levels, you suffer from sexual dysfunction and that is why you need a higher level of testosterone in your body. Secretion of hormones including sex hormones is controlled by the body's internal clock and sleep patterns will help your body to decide when to release certain hormones. You should stick to a set sleep schedule because it is a natural erectile dysfunction remedy and sleeping is also an enjoyable, isn't it?

Quit smoking and alcohol

If you can quit smoking and alcohol, it'll be easier for you to prevent and reverse erectile dysfunction. Smoking can result in vascular disease and that will reduce blood supply to the penis because of the blockage or narrowing of the arteries.

The same way alcohol can also cause both temporary and long-term erectile dysfunction. The central nervous system of your body is responsible for releasing nitric oxide which is an essential chemical for producing and maintaining an erection and heavy alcohol consumption can restrict dysfunction of your central nervous system.

References

1. Erection Protocol
2. Erectile Dysfunction
3. Lifestyle modifications and erectile dysfunction: what can be expected?

If you're trying to lose belly fat, it is important that you include some of the important super foods in your diet. These super foods will help you to lose belly fat. So, if you want to lose belly fat, it is very important to include these super foods in your diet.

Peanut butter

Peanut butter is a superfood that will help you to lose belly fat. It contains 8 g of protein and up to 4 g of fibre per serving and so it becomes an ideal snack which will not only help you to fill up but will also to stay satisfied. It contains L-arginine which is an amino acid that improves your blood flow throughout the body and relax your blood vessels. It will help you to find a solution for the problem of fluid retention.

Pumpkin

Pumpkin is important because it contains more fibre than quinoa and more potassium than a banana. You can consume the vegetable or can use the pumpkin puree. The puree can be used in snacking and cooking. You can substitute sweets with a home-made preparation where you use pumpkin puree with unsweetened Greek yoghurt, cinnamon and chopped pears.

Chickpeas

Yes, chickpeas can help you to lose belly fat and it is a very important superfood. It contains lots of fibre and plant-based protein, bloat busting minerals and immune boosting antioxidants. It's also easy to eat because it can go in your soups, stews, salads and side dishes. You can also use chickpea flour in your baking as it is nutrient dense and also very filling.

Tuna

You need more protein if you are trying to lose weight and lean protein is very beneficial for you. Tuna provides you with healthy protein. Salmon and sardines are also good for you. There are full of important omega-3 fatty acids and lean protein. It will not only help you to carve craving but will also help you to feel full.

Peas

Like chickpeas, peas also good for you when you're trying to lose weight. A cup of peas contain 8 g of protein and lots of bloat reducing nutrient. It will give you your daily quota of vitamins C along with magnesium, potassium and iron. These are good for you because they will help you to counterbalance sodium and will also help in to bring more oxygen to blood cells.

Fermented foods

This is another superfood which should be included in your diet you really want to lose weight. Miso, Tempeh and sauerkraut are some of the examples of important fermented foods. They contain probiotics or friendly bacteria which will help you to boost your immune system, regular cut function and beat bloating. You can also try unsweetened plain Greek yoghurt and skyr because they also provide probiotic benefits.

Potatoes

even though it may seem that potatoes are not good for you when you're trying to lose weight and fat, instead potatoes are good for you when want to lose weight. Baked potatoes will provide you with lots of potassium. Potassium is necessary for counterbalancing sodium and beating bloat. Potatoes contain lots of filling fibre and so you will feel full for a longer duration. However, while consuming potatoes, you should avoid the deep fried ones. It's a nutrient dense food and good for you but you should stay away from the French fry.

References

1. Eden Diet
2. The Belly Fat Study
3. Abdominal fat and what to do about it

Heart disease is the leading cause of death around the world and high cholesterol levels is one of the main causes of heart disease.

Oxidised cholesterol

Cholesterol is a wax like substance which is naturally present in your body and the body needs it for proper functioning. Build-up of cholesterol on artery walls is dangerous. When this cholesterol is oxidised you get oxidised cholesterol. Oxidation is the result of a normal body process and oxidise cholesterol in limit is not a problem for you but if because of a trigger somehow overproduction of oxidised cholesterol happens, it can be dangerous. Your body's immune system may mistake oxidised cholesterol for bacteria and then can try to fight it off. If that happens, there will be inflammation inside of the arterial wall and that can result in atherosclerosis or heart disease.

How do they form?

The oxidation of cholesterol happens when cholesterol particles present in your body react with free radicals. Free radicals are produced in your body as a result of normal metabolism, exposure to toxins or from disease. These free radicals cause oxidation which is like a chemical destabilisation of molecules. The oxidised cholesterol then becomes more reactive with the surrounding tissue and that reaction results in inflammation. Such inflammation can result in disease and organ damage.

The chance of oxidation increases because of the following reasons-

  • Consuming a diet that is high in trans fats
  • Smoking
  • Poorly controlled diabetes
  • Metabolic syndrome, which is often a precursor of diabetes
  • Exposure to toxins through pollution and preservatives
  • Stress

The oxidised cholesterol can inhabit the endothelium or the inner lining of the arteries in your body. They are found in the carotenoid arteries, the coronary arteries or the arteries that provide blood to your legs and arms.

The effects of oxidised cholesterol

The oxidised cholesterol that are present in the arteries can be dangerous for you because of the inflammation. Since the blood vessels carry blood to different organs and tissues of your body, the inflammation can stop such supply and may result in a heart attack or a stroke.

The oxidised cholesterol present in the inner lining of the arteries result in a compilation of inflammatory cells. Along with them, platelets which normally helps in stopping bleeding by producing clots, may create plaques in the artery. These are hardened areas inside a blood vessel. Once they are formed, cholesterol, other lipids and macrophages begin to accumulate that area and the plaque gradually grows larger. In that case, partial or complete restriction of blood flow may happen in an artery and that can result in different types of health problems including coronary heart disease, peripheral vascular disease or cerebrovascular disease.

Preventing oxidised cholesterol

It is possible to prevent oxidise cholesterol by focusing on eating healthy fats. Monounsaturated fats are considered anti-inflammatory and they are good for your health. If you're eating saturated fats, it should be done in moderation. You should include more fresh fruits and vegetables in your diet. You should also pay attention to nutrition labels because it is important to stay away from hydrogenated or partially hydrogenated foods. Natural supplements and a healthy diet is the best method of staying away and preventing oxidise cholesterol and the effects of this problem on your overall health, especially cardiovascular health.

References

1. The Oxidized Cholesterol Strategy
2. Cholesterol
3. High Blood Cholesterol

The purpose of facial exercises

Your face has more than 50 different muscles. Even though you use different muscles in your body a different point of your time but the facial muscles are rarely used. Since we do not do any exercises for the face so these muscles are left untouched.

When you start regular facial exercises, you promote the circulation of blood to different areas of your face. When that happens, the blood will replenish the oxygen supply in the muscles and the skin. It will help you to achieve a bright complexion and beautiful healthy glow.

When you perform regular facial exercises it'll keep your facial muscles fit for the long-term. Regular facial exercises will improve the blood flow and provide your skin cells with nutrients which will result in stimulation of cell regeneration and prevention of wrinkles.

How often should you exercise your facial muscles?

This is a very important question. You need to perform facial exercise routine 3 to 5 times a week for about 20 minutes. This is one of the quickest way to see results and within a couple of months you will start to see changes to your complexion.

Benefits of facial exercises

  • When you perform regular facial exercises, it will strengthen the muscles in your face.
  • Regular facial exercises will reduce the appearance of wrinkles
  • Regular facial exercises will also increase blood circulation in your face, different cells and will provide the necessary nutrients.
  • Facial exercise will also release any tension in the face and neck.
  • Regular facial exercise is necessary to ensure that you have a firm and tight facial skin.

Facial yoga

Facial yoga is another type of exercise for your face. However, unlike some other facial exercises, facial yoga is focus on relaxing and toning your face. It is very similar to yoga because like yoga it also tries to relax you and improve your body. Facial yoga is beneficial for you because it intends to counteract the effects of strained facial expressions to leave both the muscles and skin relaxed and rejuvenated.

There are different types of facial yoga exercises which you can do to get benefit from them for a long time. One simple example of facial yoga exercise is simply rubbing your hands together to warm them up before placing your palms over your closed eyes. Keep the palms there for a few minutes. While doing this, keep your breath deep. This will help you to relieve any tension from the eye area.

Some tips for performing facial exercises the right way

If you are trying to perform facial exercises to improve your face, the following tips will help you to do better and get more benefit.

  • You need to perform facial exercises lying down because they are most effective at that position.
  • Before you start facial exercises, you should only clean your hands. If you touch your face with unclean hands, it can result in contamination and infection which will result in different skin problems.
  • If it is possible you should try to do your facial fitness routine at the same time every day. This will help you not to forget to perform your facial fitness routines every day.
  • While performing facial fitness routine, you should never pull or tug on the skin aggressively. If you do that, it can get you the opposite result- it may accentuate wrinkles.

References

1. Face Engineering Exercises
2. The effectiveness of facial exercises for facial rejuvenation: a systematic review
3. Facial attractiveness: evolutionary based research

If you are suffering from back pain there may be different ways of getting relief but one of the most efficient method of back pain relief is exercise. Specific exercises when done regularly can help you to get immediate relief and most importantly long time relief.

Let's find out why you need exercise for back pain relief.

Exercise helps you to recover

Most of the back pain isn't serious and if that is the case with you, it'll be possible for you to exercise even when you have back pain. You should continue your daily activities even when you feel a bit of pain in the back. If you walk in the morning, walk your dog or you go for little running in the morning, he should continue doing that. If you pain is severe and you cannot withstand it, if you have tingling, numbness or weakness in your legs or if you experience any bladder or bowel issues, then only should go and see your doctor. Otherwise, you should continue with your regular exercise because in the long run regular exercise will help you by improving your core and spine strength, which are very important for a better back health.

Yoga is like a gentle back massage

With its twisting, turning, asanas and mudras, yoga provides relief from different types of pain and it works for long time. Breathing techniques, relaxation and soothing poses will help your spine in a great way. Scientific studies have found different benefits of yoga which include both physical and mental benefits. To practice yoga for three months, it will not only prevent back pain and other pain problems but it will also help you to get relief from existing back pain. Simply practising yoga three days a week will do wonders to your body.

Running is important for your spine

Running strengthens your spine and that is why you need to keep running if you want to avoid back pain or if you want to get rid of the little back pain that you have. Regular long-distance running regimen will improve the health of intervertebral discs by keeping them nourished and hydrated. These discs are important because they help you to absorb shock to the spine. Jogging, speed walking and regular walking will also help you to strengthen your spine.

Core works will keep you stable

It is also important to go for core exercises because the health of your core is very important for the health of your back. Core exercises does not mean they are roundly for the six-pack. If you want to alleviate chronic lower back pain, core strengthening is what you need. It is in fact superior to resistance training in case of chronic lower back pain. The muscles of your midsection include those in the front of your body, the muscles present in your back and around your spine along with hip muscles, diaphragm and pelvic floor. These are some of the deep, supporting muscles which will help you by stabilising your back as you move. If you can make those muscles strong, you won't suffer from back pain and if you're already suffering from it, strengthening these muscles will help you to get relief in the short and in the long run.

Increase total body strength

If you do prevent back pain and if you want to get relief from existing back pain, you need to create a program or find one that combines strength training and walking or any cardio. Such a program will not only reduce pain but it will also boost your spinal function.

References

1. My Back Pain Coach
2. Back Pain
3. Low Back Pain Fact Sheet

There are different types of foods available and there are some which can help you to losefat and weight. These are the foods that you need to include in your diet if you're trying to lose weight.

Whole eggs

Bodybuilders consume whole eggs to increase their muscle mass and build more muscle. The same whole eggs can also help you to lose the extra fat present in your body. If you consume eggs for breakfast they can increase the feeling of fullness and as a result of that you may consume less amount of food in the next 36 hours. If you're following a calorie restricted diet, include eggs in your breakfast and that will help you to increase weight loss. They're full of nutrients and can offer you all the necessary nutrients when you are on a calorie restricted diet.

Even though some people may warn you against the possibility of increasing cholesterol levels, the new research and studies show that it doesn't affect your blood cholesterol negatively or does not result in heart attacks.

Leafy green vegetables

Leafy greens are important for you when you're trying to lose extra fat from your body. The greens that you need include kale, spinach, collard, Swiss chards and others. They have some important properties which make them perfect for a weight loss diet. They have low calories and carbohydrates and at the same time have higher levels of fibre. When you eat leafy greens, you increase the volume of your meals but you do not increase the number of calories you are consuming. If you meet leafy greens, you were eating fewer calories overall.

You should also eat them because they are very nutritious. They contain high levels of vitamins, antioxidants and minerals which is also good for your overall health but are also helpful in burning extra fat.

Lean meat

If you consume lean beef and chicken breast, they will also help you to lose weight while getting the necessary protein. If you are consuming unprocessed red meat, it does not increase the risk of heart disease or diabetes, but processed meat is unhealthy. Lean meat is high in protein and so it is a weight loss friendly food.

When you consume more protein, it helps you to feel full. Eating a high protein diet will also make you burn up to 80-100 more calories every day. When you increase your protein intake, it will cut cravings by 60%, reduce your desire for late-night snacking by half. It will help you to lose about 1 pound per week.

Beans and legumes

There are some beans and legumes which can help you to lose weight. Such foods include lentils, black beans, kidney beans and some others. They contain high levels of protein and fibre and as a result of that when you consume these foods, they increase satiety and as a result of that you tend to consume less giving your meals. However, before you consume them, you need to know that some people may have difficulties tolerating legumes and so it becomes necessary to prepare them properly.

Cruciferous vegetables

Cruciferous vegetables also help you to lose weight and fat. Such cruciferous vegetables which are good for you are broccoli, cauliflower, cabbage and Brussels sprouts. They contain high levels of fibre and so they make you feel fully easily.

References

1. Fat Decimator System By Wes Virgin
2. Your Weight Is Important
3. Interested in Losing Weight?

There are some secrets which can help you to get immediate knee pain relief. Not many people know about them but they are very efficient in helping you to get relief from knee pain. Let's find more about them.

Secret 1: regrow healthy cartilage in your knee

Even though your doctor may tell you that once you lose your cartilage in your knee you could never gain it back, it may not be true. There was a two-year study of 325 subjects published in the Journal of American Medical Association and all the subjects included in the study had cartilage degeneration to some degree.

After the study was completed and the researchers used MRI machines to analyse the effects, they found that 37% of the participants experienced cartilage improvements in their knees. So, the survey found that cartilage repairing and healing happened in those participants.

Your body wants to heal itself and you can let it heal by allowing it to do so. If you can increase joint fluid it helps and faster knee recovery. Scientists in Japan measured joint fluid levels before and after the study and they found that using simple isometric exercises can significantly increase joint viscosity. It means the exercises can help in lubricating the joint and decrease overall pain.

Secret 2: reduce inflammation and promote healing

If the doctor or the pharmaceutical companies tell you that medicines are the only way to reduce inflammation and promote healing, they may not be completely true. Eastern medicine has been used for thousands of years which offer different types of effects on knee pain. There are unique exercises which can reduce inflammation. Researchers found that the most effective ways of decreasing inflammation was to perform some unique isometric strength exercises. After performing those the patients also saw improvements in physical functioning, decrease in body and joint pain and improvement of overall vitality.

You'll find different literature on the effect which will help you to understand that it is one of the fastest ways to reduce inflammation and promote overall healing of your knees and joints.

Secret 3: better joint mobility without pain

When you have to live with pain, it is not an easy task. It can only get worse and worse. If you're taking medicines, they may only help you to cover up the core problem but will not provide you with a permanent solution. My new suffer from knee pain, you do not want to do anything at all. You have to just sit down and as a result of that after some time you knees become weaker and they lose their mobility. It becomes an endless cycle of decreased mobility and more and more pain.

There are different exercises available which can immediately improve your knee mobility and then put a stop to the endless cycle. You knees can finally feel good as you move them. After some time, it will be possible for you to regain the youthful mobility you had years back. You'll be able to move your joints were fooled range of motion without any pain or discomfort.

Secret 4: holistic and natural knee pain relief

It is possible to use a holistic and natural knee pain relief instead of the medicines that you need to take. The Journal of Sports and Exercise Medicine, which is published by the British Medical Journal published an article that showed how people who have been suffering from knee pain for years could experience amazing pain relief in their knees all done holistically and nature really without any drugs, injections or knee replacement surgeries.

References

1. Feel Good Knees For Fast Pain Relief
2. Living with Severe Joint Pain
3. Knee Problems

11

Your diet has a direct and very important role to play in the health and function of your kidneys. That is why, it is important for you to know about your diet and its role in relation to your kidneys and follow a healthy diet that is also healthy your kidneys.

Dietary factors that threaten kidney health

Your kidneys remove waste products from your body and eliminate them through your urine in the form of urea and uric acid. They form because of the breakdown of proteins and nucleic acids. Excessive protein intake increases urea. On the other hand, uric acid is a by-product of both protein and fructose metabolism but fructose can increase uric acid within minutes of ingestion. Fructose has a dramatic and devastating impact on your uric acid levels. People generally tend to consume more protein than they need and 2 to 4 times more fructose than it is safe for them. As a result of that, they can alone and in combination place significant stress on your kidneys and as a result of that cause kidney disease and kidney stones.

Many people suffer from kidney stones when they consume a diet high in processed fructose and other sugars. When you consume sugar, it upsets the mineral relationships in your body because it interferes with calcium and magnesium absorption. The soda you drink has phosphorus and it acidifies your urine and that can result in stone formation. If you consume analgesic medicines, they can also damage your kidneys if you consume too much of them over long periods of time. Such medicines include aspirin, anti-inflammatory drugs, naproxen, ibuprofen, and acetaminophen. They become more dangerous for you if you consume them with alcohol.

Keys to kidney protection

There are three keys which can help you to save your kidneys and ensure proper kidney health. These keys are-

Restrict protein

Restrict protein to what your body needs. It should be around g of protein per pound of lean body mass and it should be around 40 to 70 grams a day. If you have kidney disease, it is very important to restrict protein to a maximum of 50 g a day.

Restrict fructose

It is also important to restrict fructose if you want to stay away from kidney problems and ensure kidney health and function. You need 25 g of fructose per day which is about 6 teaspoons less. It should go down if you are insulin or leptin resistant.

Drink pure, clean water

Instead of drinking soda and other such sweetened beverages, it is always better to drink pure, clean water. Soda, and others sweetened beverages like fruit juices contain lots of sugar and fructose and it is very important for you to avoid them. If you can follow this simple idea of switching such soda and any others sweetened beverages, it will go a long way towards improving your kidney health and function.

But how do you find out how much water your body needs. The best way to do that is to observe the colour of your urine. It should be light pale yellow. The frequency of your bathroom visits can also help you to understand the water need. Your bathroom visits should ideally be around 7 to 8 times per day.

References

1. All Natural Kidney Health & Kidney Function Restoration Program
2. Kidney Disease
3. Preventing Chronic Kidney Disease