5 Vegetables to Eat More of for Better Kidney Health, According to Experts

 Key Points

A plant-forward diet rich in antioxidants can help reduce inflammation and support kidney health.

Managing sodium, potassium and hydration levels is key to protecting kidney function.

Diabetes and high blood pressure are leading causes of kidney disease; lifestyle changes can help prevent it.

 

Your kidneys work harder than you may think. Around the clock, these two bean-shaped organs filter waste, balance fluids and help regulate blood pressure. Your kidneys also filter about a half-cup of blood every minute while helping to maintain healthy electrolyte levels and supporting bone and red blood cell health.

Because your kidneys are so essential for your well-being, keeping them healthy and functioning at their best is nonnegotiable, especially since chronic kidney disease (CKD) affects an estimated 35.5 million U.S. adults. Additionally, high blood pressure and diabetes remain the leading causes of kidney disease, which is why lifestyle habits like nutrition can have a major impact on your kidney health.

The good news? Eating more nutrient-rich, plant-forward foods can lead to better kidney health. “Someone with CKD needs to take extra precautions to protect their kidney and overall health, and focusing on a plant-rich diet is a great starting point,” says a Dr.

Here are five vegetables dietitians recommend eating more of for better kidney health.

1. Beets

Beets are packed with nutrients that may help support kidney health, particularly when it comes to blood pressure management and inflammation. “Beets (or beetroot) are rich in dietary nitrate, which is converted to nitric oxide and promotes vasodilation, lowering blood pressure,” says Bruno.

Beets contain compounds called betalains that act as antioxidants in your body. Antioxidants help reduce oxidative stress and chronic inflammation, which are associated with kidney damage and CKD progression, making antioxidant-rich foods an essential part of kidney health.

Try adding roasted beets to salads, blending them into smoothies or tossing them into grain bowls for an easy nutrient boost.

2. Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower and cabbage are some of the best vegetables for supporting kidney health. These vegetables are rich in compounds called glucosinolates and sulforaphane, which may help reduce inflammation and oxidative stress.

“Cauliflower in particular is touted as a kidney-friendly staple because it is lower in  potassium compared to many other vegetables, while still providing beneficial fiber, vitamin C and folate,” Bruno explains.

Roast broccoli or cauliflower with olive oil, toss frozen riced cauliflower into smoothies, or swap mashed potatoes for mashed cauliflower.

3. Red Bell Peppers

“Red bell peppers are an excellent source of vitamin C and vitamin A, with relatively low potassium and very low phosphorus,” says Bruno. “They are high in the antioxidants lycopene and beta-carotene, which support reduction of oxidative stress, a key driver of CKD progression.”

Oxidative stress can damage kidney tissue, which is why antioxidant-rich vegetables can help improve long-term kidney function. Plus, red bell peppers add flavor, crunch and color to meals without the need for sodium-rich sauces or seasonings.

Slice red bell pepper into salads, roast it with other vegetables or dip it in hummus for a simple, kidney-friendly snack.

4. Garlic & Onions

“Garlic and onions are an excellent way to flavor dishes without needing salt, which can help keep meals something you look forward to,” explains Bruno. “They also have the benefit of containing organosulfur compounds, which have anti-inflammatory and antioxidant properties."

Choosing flavorful salt alternatives like garlic and onions can be beneficial for kidney health, as high sodium intake can increase blood pressure and place additional stress on your kidneys.

Garlic and onions are incredibly versatile and easy to incorporate into everyday meals. Use them as a base for soups, stir-fries, roasted vegetables, sauces and marinades.

5. Green Beans

“Green beans are a good choice [for kidney health] because they are low in potassium and water content,” says  a Dr. “They also provide fiber, which can be hard to get in when monitoring specific vegetable intake.”

For those living with CKD, monitoring your potassium intake is crucial, since your kidneys may struggle to remove excess potassium from your body effectively. Try steaming green beans as a side dish, roasting them with olive oil and garlic, or adding them to stir-fries and salads.

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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4 foods that can trigger rosacea

Rosacea is a common skin disease that causes redness and often small, red, pus filled bumps on the face. The redness tends to slowly beyond your nose and cheeks to the forehead and your chin. Rosacea most commonly affects middle aged women who have fair skin. It is commonly mistaken for acne or other skin conditions. Antibiotics or anti-acne medication is given control and reduce symptoms. If it is left untreated it can worsen over time. Here are a few foods that you should avoid as they can trigger rosacea.

Tomatoes, shellfish and other histamine related foods:A chronic inflammatory skin disease that causes by slow-developing facial redness, flushing, and /or acne papules or pustules. Some foods are high in histamine such as citrus fruits and nuts, and / or histamine releasing foods, such as tomatoes and shellfish. Histamine causes your blood vessels to inflame or dilate that leads to a host of uncomfortable problems.

Spicy food:Spicy foods including hot peppers, Mexican -style foods, chili, and can result in rosacea. Spicy foods worsen symptoms in individuals suffering from rosacea.

Chocolate:Chocolate has found to trigger rosacea. Chocolates contain theobromine, the main alkaloid found in cocoa that dilates the blood vessels and increases blood circulation which results in skin flushing.

Alcohol:Alcohol is one of the most common triggers that result in rosacea. Red wine results in the greatest reaction. Alcohol leads to vasodilatation that increases blood flow through the skin and can result in making skin appear red.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Sunscreen promote vasodilation of blood vessels

Sunscreen protects the skin's blood vessel function from harmful ultraviolet radiation (UVR) exposure by protecting dilation of the blood vessels. Perspiration on the skin may also provide protection to the skin's blood vessels from sun damage, a recent study has suggested.

UVR from the sun has been well documented as a contributing factors to skin cancer and premature skin ageing. UVR has also been found to reduce nitric oxide-associated dilation of skin blood vessels ( vasodilation) by reducing the amount of nitric oxide available in the skin. Nitric oxide is a compound essential for blood vessel health.

Vasodilation of the skin's blood vessels plays an important role in regulating body temperature and responding to heat stress, both locally in the skin and throughout the body. 

Researchers studied the effect of UVR exposure with sunscreen or sweat on nitric oxide's ability to promote vasodilation of skin blood vessels. Healthy young adults with light-to-medium skin tone were exposed to UVR on one arm while the other arm served as a control and did not receive UVR treatment.

The dosage of UVR was roughly equivalent of spending an hour outside on a sunny day, but without the reddening of sunburn. Three sites on the UVR exposed arm of each participant were randomly assigned one of three treatments:
· One site received UVR only,
· A second site received UVR with a chemical sunscreen on the skin, and
A third site received UVR with simulated sweat on the skin. 

The UVR-only site was found to have less nitric oxide-associated vasodilation than in the control arm. However, the sunscreen- and sweat-treated sites did not show these reductions in nitric oxide-associated vasodilation.

 "Further, when sunscreen was applied prior to UVR, UVR exposure actually augmented [nitric oxide-associated vasodilation compared to [the control arm], or when sweat was on the skin. The presence of sunscreen or sweat on the skin may play a protective role against this effect [of UVR]," the research team wrote. 

"For those who spend a lot of time working, exercising or participating in other various activities outdoors, using sunscreen may protect not only against skin cancer but also against reductions in skin vascular function," wrote the first author of the study.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                         FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           

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Sunscreen protects the skin's blood vessel function from harmful ultraviolet radiation (UVR) exposure by protecting dilation of the blood vessels. Perspiration on the skin may also provide protection to the skin's blood vessels from sun damage, a recent study has suggested. UVR from the sun has been well-documented as a contributing factor to skin cancer and premature skin ageing. UVR has also been found to reduce nitric oxide-associated dilation of skin blood vessels (vasodilation) by reducing the amount of nitric oxide available in the skin. Nitric oxide is a compound essential for blood vessel health.

https://www.thehansindia.com/life-style/beauty/sunscreen-promote-vasodilation-of-blood-vessels-519191

How Your Body Reacts When Temperatures Drop

The human body uses some pretty incredible mechanisms to try to stay warm, whenever temperatures drop below freezing. Here are 10 weird things that happen to your body when it's freezing:
1. Your blood vessels constrict
Your body is built to maintain a stable temperature of 98.6 degrees Fahrenheit, or 37 degrees Celsius. But, what happens to your body when a temperature in your environment drops to freezing cold? Thermo-receptors in your skin sound the alarm, alerting an area of the brain called the hypothalamus. This area of the brain acts like a thermostat that's job is to maintain steady body temperature. So, when it's too cold, the hypothalamus tightens the blood vessels in your arms, hands, feet, and legs. Blood delivers heat to the skin, so if you decrease blood flow to the skin, you decrease heat loss from the skin. 

2. You can become too cold if you dress too warmly

As ironic as this scenario might sound if you're outside in cold weather shoveling snow, this amount of physical work will cause your muscles to contract, generating a lot of heat, causing your core temperature to go up. According to a research physiologist “In this situation, your blood vessels dilate instead of constrict, and you start sweating. If that sweat then gets trapped in your clothing, then it can start sucking heat away from your body. That’s a recipe for hypothermia right there.”
3. You have to urinate
Here's an irritating scenario: You use the bathroom, right before you head outdoors, but feel the need to go again soon after being outside. This happens because all that vasoconstriction (the constriction of blood vessels) forces fluid to concentrate in your core. This causes volume receptors to communicate with the hypothalamus, letting it know that it should get rid of some of that fluid, thus causing you to pee. 

4. You have trouble catching your breath
When you inhale air, your nose moistens, humidifies and warms it before moving down to the lungs. But for people who suffer from asthma, or where the weather is bitter cold, the air doesn't warm enough first, causing the lungs to spasm and constrict, making breathing difficult. 

5. You scrunch down and huddle with others

When your blood vessels have been constricted, this causes your muscles to start to shiver, making you instinctually engage in social behaviors that help conserve heat. So when you scrunch down and make yourself smaller, you lose less heat to the environment. This happens because you decrease your own surface area. 
6. You shiver
While you do shiver when it's cold, the reason you do so is pretty interesting.A Prof. says “When vasoconstriction isn’t doing enough to warm you, the hypothalamus tells your muscles to start contracting. One of the byproducts of muscle contraction is heat.” If you get cold enough to enter into mild hypothermia, you can produce 400 to 600 watts of heat through shivering. 
7. Your muscles tense
The Prof. explains that as muscle tissue cools, it doesn't work as well. “At first, you lose the ability to do fine motor tasks, like using your cell phone correctly,” he says. “Then eventually as your bigger muscle groups are affected, you might not, say, be able to hold on to an overturned boat in cold waters.”

8. You freeze much faster if wet
Do you notice how little kids shiver when they get out of a heated swimming pool in 80-degree weather? the Prof. says, “Water carries heat away from the body 25 times faster than air, so you can lose a great amount of heat very quickly when you’re wet. Shivering is one way your body is trying to raise your core temperature back up.” 
9. Your skin turns white and hard
These are signs of frostbite, a condition that arises when you expose your skin to cold and freezing temperatures. Your cheeks, nose, and fingers tend to be especially vulnerable because they are getting less blood flow due to the vasoconstriction effect. Because of the shape of your fingers, it gives them more surface area relative to their size, making them more vulnerable to heat loss. Frostbite means the skin tissue has become damaged, and if severe enough, it can turn black and actually fall off. You begin to feel pain as your skin gets colder and colder, but soon, it will feel numb. And when this happens, the thermoreceptors in your skin have stopped working. 
10. You make things worse if you drink alcohol
If you think that a flask of whiskey will keep you toasty, you are dead wrong. The body's first major reaction to cold is to constrict the blood vessels. However, “alcohol does the opposite—it causes peripheral vasodilation,” explains the Prof. “Those blood vessels widen and dump all this heat to the environment.” So, what happens here is that your skin will feel warm, but that provides a false sense of security, because, in reality, your core temperature drops, leading to extreme hypothermia. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/       
                                                                                                                                                                      FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           
                                                                           FOR CROCHET DESIGNS                                                                                                                                                                                                  https://gscrochetdesigns.blogspot.com