Kidneys: Our Own Filtering System

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By Reginia Dodson | UAB Community Health and Human Services Intern

Photo by Ketut Subiyanto on Pexels.com

Every organ in the body plays a vital role in creating a livable life for our bodies. Some of the smallest organs can play the biggest part and have significant impacts. Like for instance, the kidneys. They may be one of the smaller organs of the body; however, you cannot survive without them. The kidneys filter toxins out of the body and turn them into waste through our urine. Without the kidneys, our bodies would poison themselves, and we would die. So, as you can imagine, having chronic kidney disease is not a fun thing to deal with.

When people develop chronic kidney disease (CKD), their kidneys become damaged and, over time, may not clean the blood as well as healthy kidneys. If kidneys do not work well, toxic waste and extra fluid accumulate in the body and may lead to high blood pressure, heart disease, stroke, and early death (CDC). According to the Centers for Disease Control, 1 in 7 adults in the United States suffer from chronic kidney disease. “More than 1 in 7 US adults–about 35.5 million people, or 14%–are estimated to have chronic kidney disease. As many as 9 in 10 adults with chronic kidney disease do not know they have it. About 1 in 3 adults with severe chronic kidney disease do not know they have chronic kidney disease” (CDC). Diabetes and high blood pressure are the more common causes of chronic kidney disease in most adults. Other risk factors include heart disease, obesity, a family history of chronic kidney disease, inherited kidney disorders, past damage to the kidneys, and older age (CDC).

 Healthy choices in diet and exercise can help fight chronic kidney disease and even prevent it. Keep in mind that water is our best friend as well. Water will keep your body and kidneys functioning well.

References

https://www.cdc.gov/kidneydisease/publications-resources/ckd-national-facts.html

Easy Workouts in Minimal Time

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By Jessica Feagin | UAB Community Health and Human Services Student Intern

Photo by Jan van der Wolf on Pexels.com

If you’re like me, you are busy juggling work, children, and school, finding time to work out can be difficult. We all know that exercise helps reduce the risk of heart disease and helps lower cholesterol, but sometimes life gets in the way. The good news is that there are many tips to incorporate exercise on a tight time budget.

The American Heart Association (2022) provided a few tips on ways to boost your activity level when you have no time for exercise:

  • Walk your dog.
  • Take a walk with your spouse or kids. Explore new neighborhoods or create a scavenger hunt.
  • Try a quick 10-minute home workout.
  • Walk while you are talking on the phone.
  • Jog or walk in place.
  • Walk on the treadmill while watching your favorite TV show.
  • Park farther away and walk to your designation.
  • Take the stair when you can.

I try to boost my activity level without working out by dancing. It doesn’t even feel like you are exercising and it’s a fun way to burn calories. You can turn on music and include dance moves while cooking, cleaning the house, or even spending time with your children. A friend once told me to get up half an hour early in the morning to exercise. That is a great tip if you can do it, but if you’re like me, you want to get as much sleep as possible. For this reason, managing little exercises into the daily grind helps me keep moving. Every step counts.

How do you boost your activity level when living a busy life?

References:

No time for exercise? here are 7 easy ways to move more!. http://www.heart.org. (2022, October 20). https://www.heart.org/en/healthy-living/fitness/getting-active/no-time-for-exercise-here-are-7-easy-ways-to-move-more

Exercise and Life Quality

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By Terrie Johnson | UAB Community Health & Human Services Intern

Photo by Andrea Piacquadio on Pexels.com

Regular exercising is a crucial component of a healthy lifestyle since it improves physical and mental health, reducing the risk of chronic diseases and affecting overall well-being. Aside from weight loss and muscle building, exercise has several benefits that improve life quality. This blog post focuses on the impacts of regular physical activity on physical and mental health that can enhance the quality of life.

Physical activity and regular exercises have numerous benefits for physical health beyond muscle building and weight loss. In particular, regular exercising reduces the risk of chronic diseases and conditions, including high blood pressure, heart-related issues, obesity, type 2 diabetes, and breathing problems (Marques et al., 2018). Exercising also improves movement coordination and strengthens muscles and bones, reducing the chance of physical injury. Moreover, physical activity enhances the immune system, making people less susceptible to infections and diseases. Physical activity is a crucial aspect of a healthy lifestyle due to its positive impact on physical health.

Aside from positively impacting physical health, exercising enhances lifestyle by improving mental health. Regular exercise efficiently reduces anxiety and depression symptoms by stimulating the synthesis of endorphins, chemicals associated with happiness (Wang et al., 2021). Moreover, regular physical activity improves productivity during the daytime and sleep quality at night. Another benefit of exercising is that it can distract a person from everyday stressors, letting them clear their mind. Furthermore, group physical activity can enhance social connections, help find new friends, or help spend more time with family. These advantages of regular exercise can help a person improve and maintain their mental health.

Regular exercise is a powerful tool that can significantly impact a person’s health and overall well-being. The benefits of physical activity for physical and mental health cannot be overstated so that it can improve life quality. By making exercise a daily routine, a person can boost their energy levels, reduce stress, mitigate the risk of chronic diseases, and even enhance social connections. Why not start regularly exercising today?

References

Marques, A., Peralta, M., Gouveia, E.R., Martins, J., Sarmento, H., & Gomez-Baya, D. (2018). The Association between Physical Activity and Chronic Diseases in European Adults. European Journal of Sport Science 20:9, 1268-1276. DOI: 10.1080/17461391.2017.1400109

Wang, L., Sun, Y., Zhan, J., Wu, Z., Zhang, P., Wen, X., Ge, S., Han, X., & Lu, L. (2021). Effects of Exercise Therapy on Anxiety and Depression in Patients With Coronary Heart Disease: A Meta-Analysis of a Randomized Controlled Study. Frontiers in Cardiovascular Medicine, 8:730155. DOI: 10.3389/fcvm.2021.730155