Tip 3: Maintain a Healthy Weight
Excess weight can put a strain on your kidneys, increasing your risk of developing CKD. Obesity is also linked to other kidney disease risk factors, such as high blood pressure and diabetes. By achieving and maintaining a healthy weight, you can reduce the strain on your kidneys and lower your risk of CKD.
To achieve a healthy weight, it’s essential to adopt a balanced diet and participate in regular physical activity. Focus on consuming nutrient-dense, whole foods, and avoid processed foods high in added sugars, unhealthy fats, and sodium. Incorporate a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats into your daily meals.
In addition to a healthy diet, aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. You can also incorporate strength training exercises at least twice a week to build and maintain lean muscle mass, which can help boost your metabolism and support weight management.
If you’re struggling to achieve or maintain a healthy weight, consider working with a registered dietitian or nutritionist to develop a personalized meal plan that suits your needs and preferences. They can help you set realistic goals and provide guidance on making sustainable, long-term changes to your eating habits. (3)
