Strategies to manage and tame stress
Stress is a part of life. In small doses, stress can have a positive effect. But when stress is chronic, it can take its toll on the body and mind.
Stress can make people irritable and cause them to lash out at others. Stress also can contribute to high blood pressure and adversely affect sleep. When confronting chronic stress, individuals may have to take action to find relief. These stress-busting strategies can help.
• Engage in physical activity. The Mayo Clinic says any form of exercise can help relieve stress. Physical activity boosts chemicals in the brain and endorphins that help a person feel good. Exercise also can refocus attention so a person is not preoccupied with a stressful thought or situation.
• Listen to music. Music can be calming and serve as a distraction from stressful feelings. Simply listening to music can be a quick fix for a stressful situation and a bad mood.
• Review your lifestyle. It’s easy to take on too much, but doing so can lead to feelings of being overwhelmed, says the
Mental Health Foundation. Prioritizing some things over others and delegating when possible can tame stress.
• Practice mindfulness. Breathing and mindfulness exercises can be practiced anywhere. Research has shown that mindfulness can reduce the effects of stress and anxiety. Deep breathing and being in a quiet moment when stress peaks may help to reduce stress.
• Step away for a few minutes. If possible, step away from a stressful situation, whether it is a difficult project at work or a loud room with a lot of activity going on. Many people find commuting stressful. Changing the route to one that avoids busy roads, even if it takes a bit longer to get from point A to point B, might help.
• Talk it out. Sometimes connecting with others and sharing experiences can help to relieve stress. Keeping feelings in and fixating on a situation may exacerbate feelings of stress. Social situations that encourage talking and laughing can lighten a person’s mental load, says the Mayo Clinic.
• Don’t turn to substances. Alcohol and drugs may temporarily relieve stress, but this approach can lead to addiction and even worsen the physical and men-
tal toll stress takes on the body. Stress is a part of life, but finding ways to manage chronic stress is vital to long-term health. LP252619
Habits that can prove harmful to your kidneys
The kidneys are vital bean-shaped organs located on each side of the spine just below the rib cage. Without proper kidney function, a person’s body will perish because the kidneys are responsible for filtering blood, regulating blood pressure and removing waste from the body, according to the National Kidney Foundation®. The kidneys also help to balance important vitamins and minerals and facilitate production of red blood cells.
The kidneys filter about 200 quarts of fluid from the blood each day, most of which is cleaned and returned to the body. Only two quarts of the filtered fluid is turned into urine. Keeping the kidneys healthy and functional can prevent chronic kidney disease. The Mayo Clinic warns that kidney disease, also known as kidney failure, involves a gradual loss of kidney function that can progress to end-stage kidney failure, which is fatal without dialysis or a kidney transplant. Certain lifestyle behaviors increase the risk of chronic kidney disease.
OVERDOING IT WITH SODIUM
Too much sodium can lead to increased blood pressure, which strains the kidneys, says Piedmont Healthcare. The daily maximum sodium intake is 2,300 mg, which equals about a teaspoon of salt. The Centers for Disease Control and Prevention says 75 percent of the sodium Americans consume is from processed food and restaurant meals, and comes in well above the recommended limit.
ABUSING PAINKILLERS
Many over-the-counter pain medicines like NSAIDs (ibuprofen, naproxen etc.) and analgesics can harm the kidneys if they are taken in excess. The National Kidney Foundation says heavy or long-term use of some of these medicines can cause chronic kidney disease.
DRINKING SODA
The American Kidney Fund notes a recent study suggests that drinking two or more carbonated sodas (diet or regular) each day may increase the risk for
chronic kidney disease. Carbonated beverages and energy drinks have both been linked to the formation of kidney stones.
HIGH-PROTEIN DIETS
A certain amount of protein is necessary for optimal health, but eating too much animal protein can place a heavy burden on the kidneys. Piedmont says diets high in animal protein from meats and dairy products can be difficult to metabolize. Opting for more plantbased proteins can be beneficial.
TOO MUCH SUGAR
Consuming a lot of sugar is a risk factor for obesity, which can increase the risk of developing high blood pressure and diabetes, which are two major contributors to kidney disease.
SMOKING
People who smoke tobacco products are likely harming their kidneys. Kidney Research UK says smoking can lead to poor blood flow to the kidneys, causing kidney damage over time. Also,
smoking can increase one’s risk of developing some kidney cancers. Many people do not give much thought to kidney health, but they should. The kidneys are essential organs in the body that sustain life. TF253704
