Important Things To Do in The Morning To Nourish And Protect The Kidneys
Mar 25, 2022
Ali.ma@wecistanche.com
A day's plan is in the morning, and nourishing and protecting the kidney should also start in the morning of each day. Can you do these 5 good habits to protect your kidneys after waking up early?
1. Drink a glass of water in the morning
The vast majority of people don't eat and drink while sleeping, and after a night of skin evaporation and urine excretion, our bodies use up a lot of water. Therefore, the body is generally in a state of dehydration in the morning, and the blood will become more "thick".
The kidneys are the main organs for excreting toxins, and there must be a sufficient water supply to excrete toxins and wastes in the body in the form of urine.
If you drink too little water, the urine will also be concentrated and reduced, so some bacteria and other substances in the urinary tract are easily deposited, making people susceptible to urinary tract diseases or increasing the burden on the kidneys.
Therefore, after getting up in the morning, take a cup of warm water (about 100-200ml) and add water to make our kidneys "thirsty" for too long.
For most kidney patients, doctors will not limit their daily drinking water. If there is obvious edema, renal failure, oliguria or anuria, doctors will usually limit water. Too much water aggravates edema or burdens the kidneys.
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2. Do not hold back the urine in the morning
After waking up from sleep, the bladder is a little swollen, just reminding us to go to the toilet. No matter how reluctant you are for your bed, don't "hold back your urine", don't let our kidneys "endure" for too long.
After normal urine is produced, it passes through the ureter, collects in the bladder and is excreted through the urethra. When you hold back your urine, it affects the normal urination process, and the urine is retained in the bladder, allowing bacteria to take advantage of it, which can easily cause urinary tract infections.
If the body's resistance is slightly weaker, or if there are some deformities of the urinary system itself, bacteria are more likely to flow upstream, causing pyelonephritis, and kidney function will also be threatened.
3. Get up early and have a good breakfast
A study published in the prestigious cardiovascular journal JACC [1] found that skipping breakfast was associated with a significantly increased risk of dying from cardiovascular disease, especially stroke (stroke). Eating a good breakfast is very important to maintain the cardiovascular health of kidney friends.
Kidney friends must have a good breakfast. We can match them like this:
Low-protein, low-fat, low-salt staple food
The staple food is the main source of energy. Kidney friends need to eat enough staple food, so they need to choose staple food that is rich in energy and low in protein. Such as vermicelli, starch, lotus root starch, potatoes, low-protein rice, etc.
drink a glass of milk for calcium
Many kidney patients will suffer from calcium deficiency, and it is very important to supplement calcium every day. The most ideal source of calcium supplementation in nature is milk. In addition, drinking milk can also supplement a certain amount of high-quality protein.
Add an egg for balanced nutrition
Eggs contain almost all the nutrients the human body needs and are called the most comprehensive nutrient library [2]. Kidney friends with normal blood lipids and blood phosphorus can eat one egg every day. Boiled eggs and poached eggs are good, which can increase satiety and help supplement high-quality protein.
Get some vegetables and add vitamins
The "Dietary Guidelines for Chinese Residents (2016 Edition)" [3] suggests that eating 300-500g of vegetables per day can meet the body's needs for dietary fiber and various vitamins and minerals, and prevent constipation and various vitamin and mineral deficiencies disease.
If you don't know how much 500g is, you can also measure it by hand. Taking the hands of a medium-sized adult woman as a reference, with both hands close together, a handful of washed and cut vegetables that can be held up is about 100 grams, and 500 grams is 5 hands.
In the same way, the amount of vegetables that can be easily grabbed in a handful is about the same as that in one hand. If it is a nut or soy food, the amount in one hand is about 20 grams.
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4. Take your blood pressure in the morning
The kidneys are the main organ that regulates blood pressure. Poor kidneys are often accompanied by elevated blood pressure, and high blood pressure will accelerate kidney decline. Regular monitoring of blood pressure can help detect abnormalities in time and protect the kidneys.
The blood pressure of the human body fluctuates throughout the day, usually from 6:00 am to 10:00 am [4], which is the time when the blood pressure is the highest and the fluctuation range is the largest in the day. Therefore, kidney friends should not ignore the blood pressure after getting up in the morning, and often take a measure of the blood pressure in the morning.
5. Walking to work early
Proper exercise for kidney friends can improve physical fitness and quality of life. Numerous studies have shown [5] that proper exercise in patients with kidney disease can prevent infection, prevent the decline of cardiopulmonary function, prevent muscle atrophy, and improve sleep.
Walking is arguably the easiest and most suitable exercise for kidney friends. Studies have shown [6] that walking 5 or more times a week can help kidney friends improve kidney function.
If you're too busy to exercise, walking to work in the morning is a great way to get exercise. On weekends, you can also choose to go downstairs for a walk.
Do you remember these five good habits for protecting the kidney and nourishing the kidney? Develop these good habits from today to escort our physical health.
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