Corporate Fitness Products

A recent study found that 26 million American adults have chronic kidney disease (CKD). Considered a silent killer, a majority of the adults didn’t know they had it, since most people feel fine until it’s advanced. The prevelance of CKD has risen to one in every 7 to 8 adults - a figure likely to increase due to high obesity rates (1/3 of all adults), diabetes, high blood pressure and the aging of the Baby Boom generation.

The kidneys are bean-shaped organs, each about the size of a fist. They’re located near the middle of the back, just below the rib cage. Every day, the kidneys process about 200 quarts of blood, sifting out about 2 quarts of waste products and extra water. The waste and extra water become urine, which flows to the bladder where urine is stored until it needs to be emptied. Waste in the blood comes from the normal breakdown of active tissues and food consumption. The body uses food for energy and self-repair. After it takes what it needs from the food, waste is sent to the blood. If the kidneys did not remove these wastes, such as excess sodium, phosphorus, and potassium, the wastes would build up in the blood and damage your body.

Primary causes or risk factors of CKD include diabetes, high blood pressure, cardiovascular disease, a family history of kidney disease and age over 60. Secondary risk factors include obesity, autoimmune diseases, urinary tract infections, systemic infections, and kidney loss, damage, injury or infection.

Most people have no symptoms until CKD is advanced. Advanced signs include swollen ankles, fatigue, difficulty concentrating, decreased appetite, blood in the urine and foamy urine. Health complications caused by CKD include anemia, bone disorders, malnutrition, loss of kidney function, cardiovascular disease or death.

CKD cannot usually be cured, which is why early detection is so crucial, allowing more time for interventions which can slow its progress.

If you have any risk factors, you should get tested. The two most essential tests include a urine test, to detect the presence of a protein called albumin, by measuring the ratio of albumin to creatinine (a normal waste product); a blood test measures the glomerular filtration rate (GFR) - the best measure of kidney function, determines how well the kidneys filter creatinine out of the blood. If a test indicates you may have CKD, schedule another test, within the appropriate time frame as designated by your doctor. The two of you should also discuss and adjust medications you’re taking to reduce stress on your kidneys.

Source: www.kidney.org

A good night’s sleep, just like proper diet and exercise, is essential to your mental, emotional and physical health. Yet many people just do not get the seven to nine hours of sleep each night recommended by sleep experts. It doesn’t have to be this way. For millions of people, the consequences of a poor night’s sleep - higher stress, increased mistakes, difficulty concentrating - are daily occurrences. But this can be changed. It’s important to make an overall commitment to healthy, restorative sleep. Here are some tips for maintaining a healthy sleep cycle and ensuring the best night’s rest.

Make sleep a priority by keeping a consistent sleep (bedtime) and wake schedule, including weekends.

Exercise regularly, but complete workouts at least two hours prior to bedtime.

Finish eating at least 2 to 3 hours prior to bedtime.

Transform your bedroom into a haven of comfort. Create a room that is dark, quiet, comfortable and cool for the best possible sleep.

Keep work materials, computers and television out of the bedroom; it should be used for sleep and intimacy only.

Create a bedtime routine that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath.

If you sleep with a partner, your mattress should allow each of you enough space to move easily. Couples sleeping on a full size mattress each have only enough sleeping space as that of a baby’s crib. 

Evaluate your mattress and pillow to ensure proper comfort and support. If your mattress is five to seven years old, it may be time for a new one. Pillows should be replaced annually.

Avoid nicotine (e.g., cigarettes, tobacco products). Using close to bedtime can lead to poor sleep.

Avoid caffeine and alcohol (e.g., coffee, tea, soda, chocolate) close to bedtime. It can keep you awake.

Source: The Better Sleep Council

Summer is the perfect time to get in shape. The days are longer and warmer and we have the added incentive of The Swimsuit. It’s also the perfect time to simplify-cut out the gym, get outside, practice some easy at-home exercises, eat to promote energy and reap the rewards of a natural looking toned body and a bit of extra money. Here are some great secrets to really getting the most out of summer:

Tips for Running: For many people, running is hard but it’s benefits are amazing. Not only is it relatively quick, it burns a ton of calories, pumps up your heartrate, is good for your bones, and puts you in a great mood. Yet the simplicity of running can make it hard to get everything you can out of it. Here are a few great tips for the perfect run:

* It’s best to use mixed surfaces when you run-avoiding cement whenever you can as it is super hard and can impact joints and bones and cause injury. Try running on gravel or trail for an all over workout-the softer surface is great for your body and the uneven ground burns more calories and requires your body to use more core strength. Asphalt is next best, and the treadmill comes third.

* It seems we have all been taught to measure a run in miles, but it’s better to measure it by minutes. This allows you to take the focus off distance, and pace yourself for a better, less injury prone run.

* Don’t be afraid to take a break. Most beginners try to run too fast and end up sore, exhausted, or hurt. Make sure that you can talk while you run-if not slow down. And begin walking before you are completely winded so you don’t get a cramp. Slowly working up to a rapid pace is the way to go.

The great outdoors: In addition to running, hiking, cycling, and swimming are two more ways to get outside that reap tremendous fitness benefits. Cycling, though it can get costly, is a great way to build muscle, not only in your legs but in your core and upper body as well, and get in some good cardio. Getting properly fit on a bike is a sure way to keep your knees from hurting and most bike shops will fit you for free or very cheap. Hiking is a cheaper alternative. I like to incorporate it into my runs for the most fat burning possible. If you live in an area where you can swim outside in a river, lake, pond or ocean, take full advantage. Not only is swimming one of the best exercises for your joints and bones, it is fun and relaxing to swim in non-chlorinated water.

At home exercises: Two of the most common at home exercises are two that are currently being retooled or done away with. Crunches are now thought to be a very inefficient way of getting a flat stomach, since they target only the large ab muscles while ignoring the other core muscles. This can give a puffed out appearance to the stomach. Instead, try this pilates move or this wonderful yoga plank position. For a toned butt, people have been doing squats for ages but leg extensions are actually much better, targeting nearly twice as many glute muscles as squats. Simply get on your hands and knees with your arms shoulder width apart. Extend one leg back from the hip with toes pointed. Do fifteen of these and then switch legs. Another easy at home exercises that shows quick results-the classic push-up builds great shoulders and also works out your core muscles.

Eat for Fitness: Summer is also the time to reap the benefits of healthy fresh food. These are great additions to your diet that will help keep your energy high and your injuries to a minimum: Avocados for good fat, berries to lower free radical damage, carrots for their pottassium, dark meat poultry for the zinc and iron of red meat without the calories and fat, hummus for complex carbs, good fat, and protein, and salmon for the omega 3 fatty acids that researchers now say lowers abdominal fat.

Boda Weight Loss
Boda Blog

Article Source: http://EzineArticles.com/?expert=Jennifer_A_Howard