Worst Things to Eat or Drink Before a Workout

 Granola or Protein Bars

These might seem like a good idea before you hit the gym, but there’s no clear definition of what they really are. Check the labels -- both kinds can have lots of sugar. If they do, your body will burn through that fast, and you may not get much else.

High-Fiber Vegetables

Your body needs fiber, but not before a workout. Vegetables like broccoli, Brussels sprouts, or cauliflower can be hard to digest and could make exercising uncomfortable. Stick with veggies that are easier on your system, like well-cooked asparagus or potatoes.

High-Fat Food

Not all fats are bad for you. But foods that have a lot of any fat can be a bad idea if you’re about to be active. Things like red meat make your body work hard to change their fat to energy. That can make you tired before you even get started.

Yogurt

As with protein bars, you’ll need to read the label carefully. Certain brands can be surprisingly high in sugar and fat, neither of which is good for your workout. And if you don’t digest dairy easily, a stop at the gym can make things worse.

Smoothies

These sound great in theory as a way to hydrate and get nutrients at the same time. But in practice, they can be less than ideal. Some are packed with sugar and will give you only a short burst of energy before the dreaded “crash.” And depending on what’s in it, a single smoothie can have as many as 800 calories.

Flaxseed

This seed has all sorts of potential health benefits -- some people use it to try to ease constipation or lower their cholesterol level. But it’s high in fiber and fatty acids, which aren’t what you want before a workout. So when adding it to your diet, pay attention to when you have it.

Fast Food

It might be tempting, but skip the drive-through on the way to the gym. Chances are, you’ll feel uncomfortably full, and the fat and sugar in most fast food items will keep you from getting the most out of your workout.

Energy Drinks

Like smoothies, these might seem like a natural pre-workout boost, but they have lots of things that can make you jittery and raise your heart rate and blood pressure. It’s better to steer clear of energy drinks, which are loaded with sugar and caffeine.

Soda

This can give you the "daily double" of sugar and caffeine. You’ll get a quickly disappearing rush of energy and lots of calories, along with all the issues caffeine can cause. It doesn’t give you any nutritional value and isn’t a good choice for hydration.

Don’t Go Hungry

While plenty of things aren’t great for pre-workout snacks, not eating might be just as bad, even if you’re trying to lose weight. Your body needs fuel to keep you going strong, but it needs the right fuel at the right time.

What to Eat

Experts say the best way to go is a snack that’s a combination of carbs (to give you fuel) and protein (to get your body ready to build and repair muscles). Some ideas include a banana and some peanut butter with crackers, a handful of nuts and raisins, or a hardboiled egg.

When to Eat

Even the right choice of pre-workout meal or snack isn’t a good idea if you have it right before you’re active. Your digestive system will be competing with the rest of your body for blood and oxygen, which are important for building and repairing muscles. Everyone is different, but a buffer of 1 to 3 hours does the trick for most people.

Worst Sandwiches: Doubled-Fisted Diet Wreckers

 Sandwiches to Skip, and to Enjoy

At many popular sandwich chains you can unwittingly gobble up a diet disaster -- unless you know how to order. Check out some sandwiches that are poor bets -- items that are packed with hidden calories. Then check out some better choices at the same restaurants. And beware the turkey sandwich, which has become a blank canvas for fattening additions of all kinds.

Burger King: Poor Bet

The Triple Whopper with Cheese is as unhealthy as its name suggests. It may have lettuce, tomato, and onion, but the three beef patties make up most of the 1,299 calories in this burger. Each Triple Whopper has almost 90 grams of total fat, 26% more than the recommended amount for an entire day. It’s also high in sodium and cholesterol.

Burger King: Better Bet

The Original Chicken Sandwich ranks among BK’s healthiest sandwiches, certainly higher than the Triple Whopper. The breaded chicken patty, topped with lettuce and mayo, comes in at a little more than 660 calories and just under 40 grams of fat -- both around half of what you get with the Triple. It’s lower in saturated fat and cholesterol, too.

McDonald’s: Poor Bet

The Double Quarter Pounder with Cheese is actually a worse option than the Double Big Mac. Its two beef patties, two slices of cheese, ketchup, pickles, mustard, and onion not only have more calories (740 vs. the Double Big Mac’s 730), but they’re also higher in saturated fat (20 grams vs. 16 grams), cholesterol (165 milligrams vs. 115 milligrams), and sodium (1,360 milligrams vs. 1,020 milligrams).

McDonald’s: Better Bet

The classic Filet-O-Fish sandwich is fried, but its caloric punch is surprisingly weak. The Filet-O-Fish takes a fried fish patty, a slice of processed cheddar cheese, lettuce, and tartar sauce and stacks it on a steamed bun. It comes in at a relatively healthier 400 calories, with 4 grams of saturated fat, 45 milligrams of cholesterol and 560 milligrams of sodium. McDonald's says the sandwich is made from wild-caught fish.

Chick-fil-A: Poor Bet

The Spicy Deluxe Chicken Sandwich tips the scales when it comes to calories among Chick-fil-A options. With its fried, breaded chicken breast, buttered bun, and slice of pepper jack cheese, it clocks in with 550 calories and 25 grams of fat. It also has 85 milligrams of cholesterol and a hefty 1,810 milligrams of sodium.

Chick-fil-A: Better Bet

The Grilled Chicken Sandwich is a simpler, healthier option than the Spicy Deluxe. The chicken breast is prepared in a lemon-herb marinade then grilled and topped with a slice of tomato and lettuce and served on a multigrain bun. It comes in at 320 calories, more than 200 fewer than the Deluxe, and has almost a third of the sodium (680 milligrams) and a quarter of the fat (6 grams). (Don’t be tempted by the Grilled Chicken Club, which does not boast these lower numbers.)

Subway: Poor Bet

The 6-inch Chicken and Bacon Ranch Melt is a fatty choice at a restaurant better known for its healthy options. This 6-inch sub comes in at 570 calories, 29 grams of fat, 11 grams of saturated fat, and 1,280 milligrams of sodium.

Subway: Better Bet

Keep your calorie count low with the 6-inch Black Forest Ham Sandwich. This has 260 calories, 4 grams of fat, 1.5 grams of saturated fat, and 810 milligrams of sodium. The restaurant has other low-calorie choices. Top them with lots of veggies to keep them between 230 and 380 calories.

Wendy's: Poor Bet

The Asiago Ranch Classic Chicken Club can turn a quick lunch into a fatty affair that lingers on your hips. Wendy’s tops their breaded, fried filet with bacon, cheese, lettuce, tomato, and mayo for 630 calories, 31 grams of fat, 8 grams of saturated fat, and 1,800 milligrams of sodium.

Wendy's: Better Bet

Wendy's Grilled Chicken Sandwich boasts only 350 calories, 8 grams of fat, 1.5 grams of saturated fat, and 850 milligrams of sodium. This simple yet satisfying sandwich of grilled chicken, lettuce, and tomato adds tangy honey mustard instead of high-fat mayo -- for a dietitian's delight.

Arby's: Poor Bet

Arby's Roast Turkey Ranch & Bacon Sandwich comes with bacon, turkey, lettuce, tomato, cheese, and ranch sauce. It all adds up to 810 calories, 35 grams of fat, 10 grams of saturated fat, and a shocking 2,420 milligrams of sodium.

Arby's: Better Bet

A plain Roast Beef Classic Sandwich is a decent choice for controlling calories. But skip the melted cheese, mayo, and the "horsey" sauce (60 calories and 5 grams of fat in a tiny packet.) Their Arby's sauce adds flavor with zero fat and only 15 calories. The nutrient tally before additions is 360 calories, 14 grams of fat, and 5 grams of saturated fat. The high sodium content may be a deal-breaker for some at 970 milligrams.

When a Loved One Has Alzheimer's Disease

 Could It Be Alzheimer's?

It’s normal for people to become a bit forgetful as they age. So how can you tell a harmless "senior moment" from Alzheimer's disease? One in nine people 65 and older have this devastating form of dementia. In its first stages, Alzheimer’s may not be obvious to friends and family. But there are some early warning signs to watch for.

Warning Signs: Memory and Speech

In early Alzheimer’s, long-term memories usually remain intact while short-term memories become sketchy. Your loved one may forget conversations you had. They may repeat questions that were already answered. The disease also disrupts speech, so they might struggle to remember common words.

Warning Signs: Behavior

In addition to memory loss, Alzheimer’s can cause confusion and behavior changes. Your loved one may get lost in familiar places. Mood swings and lapses in judgment are also common, as is poor hygiene. People who were once stylish may start wearing stained clothes and forget to wash their hair.

Don't Ignore the Signs

It's hard to face the thought that a loved one could have this disease, but it's better to see a doctor sooner rather than later. First, the diagnosis might be something else. The symptoms could be caused by a highly treatable problem, like a thyroid imbalance. And if it is Alzheimer’s, treatments work best when they’re used early in the course of the disease.

How Is It Diagnosed?

There’s no simple test for Alzheimer’s, so the doctor will rely on you to describe the changes in your loved one. A mental status test, sometimes called a “mini-cog,” or other screening tests can measure their mental skills and short-term memory. Neurological exams and brain scans may be used to rule out other problems, like a stroke or tumor, and they can provide other information about their brain.

What Happens to the Brain?

Alzheimer’s causes nerve cell death and tissue loss throughout the brain. As the disease gets worse, brain tissue shrinks and areas that contain cerebrospinal fluid become larger. The damage harms memory, speech, and comprehension.

What to Expect

Alzheimer’s takes a different path in every person. Sometimes the symptoms get worse quickly and lead to severe memory loss and confusion within a few years. For other people the changes are gradual. It could take 20 years for the disease to run its course. Most people live 3 to 9 years after diagnosis.

How Will It Change Daily Life?

Alzheimer’s affects concentration, so your loved one may not be able to do ordinary tasks like cooking or paying the bills. A study suggests trouble balancing the checkbook is often one of the first signs of the disease. As symptoms worsen, they may not recognize familiar people or places. They may get lost easily or use utensils improperly, like combing their hair with a fork. Incontinence, balance problems, and loss of language are common in advanced stages.

Should My Loved One Stop Driving?

Poor coordination, memory loss, and confusion are a dangerous combination behind the wheel. If you feel your loved one should stop driving, tell them why. If they won’t listen, ask their doctor to step in. If they still insist on driving, contact the Department of Motor Vehicles for an assessment. Then make other plans for their transportation needs.

Can Exercise Help?

Physical activity can help your loved one keep some muscle strength and coordination. It might also boost their mood and help them feel less anxious. Check with their doctor to learn which types of exercise are appropriate. Repetitive activities, like walking, gardening, or even folding laundry may be the best at giving them a sense of calm.

How Is It Treated?

There’s no cure for Alzheimer’s and no way to slow the nerve damage it causes in the brain. But there are medications that appear to help maintain mental skills and slow the disease’s effects. If your loved one gets treatment early on, they may be able to stay independent and do their daily tasks for a longer period of time.

The Caregiver's Role

If you’re caring for someone with this disease, you’ll probably wear many hats -- cook, chauffeur, and accountant to name a few. While you may have to handle meal planning and finances, encourage your loved one to do some things for themselves. It may help to label cabinets with their contents and put up sticky notes with reminders of daily tasks. Be sure to buy a weekly pill box for their medications.

Challenges in Caregiving

In the early stages, people with Alzheimer’s often understand what’s happening to them. They may be ashamed or get anxious. Watch for signs of depression, which the doctor can manage with medication. Later on, your loved one may become paranoid or aggressive and could even turn on you. Remember that the disease is responsible for this change. Tell the doctor about this kind of behavior promptly.

Sundown Syndrome

Experts don’t know why, but some people with Alzheimer’s get upset when the sun goes down. This tends to last through the evening and sometimes all night long. To ease tension, keep the house well-lit and close the drapes before sunset. Try to distract your loved one with a favorite activity or TV show. Switch them to decaf after breakfast.

When Your Loved One Doesn't Know You

Many people with Alzheimer’s have trouble remembering names, even of people closest to them. A temporary fix is to put up pictures of people they’re likely to see often or know well with names printed underneath. Eventually, your loved one may no longer recognize faces and may react as if family members are strangers. This can be distressing, especially for the main caregiver.

Warning Signs of Caregiver Stress

Caring for someone with Alzheimer's can be physically and mentally draining. Signs of caregiver stress include:

Anger, sadness, and mood swings

Headaches or back pain

Trouble concentrating

Trouble sleeping

 Take Care of Yourself

To avoid caregiver burnout, make sure you take at least a few minutes to do something you enjoy every day. Stay in touch with friends and keep up with hobbies when you can. Find a friend or relative to be your support person. You can also join an online or local caregiver support group through the Alzheimer’s Association.

Essential Documents

While your loved one is still able to make important decisions, talk to an attorney about drafting advance directives. These are legal documents that spell out what they want in terms of medical treatments and end-of-life care. They should name someone to make health care decisions and manage finances on their behalf. This will help avoid confusion later on if they're no longer able to state their wishes.

Home Health Care

Many people want to stay in their own homes as long as possible. That’s not easy if they have trouble getting dressed or using the bathroom on their own. A home health aide can help with personal hygiene and other daily tasks. You can also check with your local Area Agency on Aging for information on services that deliver meals or provide transportation to the elderly.

Assisted-Living Facilities

There may come a day when your loved one can no longer be cared for at home. If they don’t need 24-hour nursing care, an assisted-living facility may be good choice. They provide housing, meals, and activities, but are much less expensive than nursing homes. Look for one with an Alzheimer’s special care unit that can give 24-hour supervision and personal care to meet the needs of people with dementia.

The Later Stages

People with advanced Alzheimer’s may lose their ability to walk, talk, or respond to others. Eventually, the disease can hinder vital functions, like the ability to swallow. This may be the time to switch to hospice care, which provides pain relief and comfort for people with terminal illnesses.

How to Help Children Understand

Children may feel confused, afraid, or even resentful when a family member has Alzheimer’s. Let the child know these feelings are normal and answer their questions about the illness honestly. Help them celebrate happy memories of your loved one. You could create a scrapbook with pictures from happier times.

Can You Prevent It?

Is there anything you can do to lower your chances of getting this disease? Research in this area is ongoing, but diet and exercise appear to be important. Studies show people who eat a Mediterranean diet rich in vegetables, fish, and nuts and get plenty of physical activity are the least likely to get Alzheimer’s.

What to Know about Herbal Supplements and Blood Pressure

 Medically Reviewed by Brunilda Nazario, MD on September 09, 2024; Written by Alicia Ramella

Adding a supplement to your diet can help improve your health in many ways. If you have high or low blood pressure, there are dietary supplements you may take to help regulate it. If your blood pressure is high enough that you need medicine, you should consider taking a supplement. However, you must remember that natural supplements are not a substitute for medicine. You should always consult your doctor before beginning to take a supplement, as some may interact with certain medications.

In this article, we will look at some supplements that help regulate blood pressure, as well as some to avoid. Then we'll look at lifestyle changes you can make to help control your blood pressure.

What Supplements Work Best for High Blood Pressure?

Hypertension is common in the United States. In fact, about 47% of adults in the United States have hypertension. Let's look at some natural supplements for high blood pressure.

Magnesium

Magnesium Glycinate has been studied for years as one of the supplements for lowering blood pressure. A study found that over 24 weeks, magnesium supplementation decreased systolic and diastolic blood pressure. The dose used in this study was between 500 mg and 1000 mg a day; however, users are cautioned to start at a lower dose and increase as tolerated. There are many explanations as to how magnesium works to reduce blood pressure, including the following:

Works as a calcium channel blocker

Increases prostaglandin

Increases nitric oxide synthesis

Another study found that taking oral magnesium had a significant antihypertensive effect on blood pressure. Therefore, they suggest it could be used as a prevention method or as adjuvant therapy.

Beetroot juice

Beetroot juice contains an abundance of inorganic nitrates that is helpful to your blood pressure. Many studies suggest that it can lower your systolic and diastolic blood pressure. It is also high in antioxidants. The betalain pigments in beetroot protect your cells from damage and help lower inflammation, which can help keep your blood pressure in check.

Another placebo-controlled study found that people who drank beetroot juice daily experienced a reduction in systolic blood pressure.

Vitamin C

Having a vitamin C deficiency is a risk factor for high blood pressure. The use of vitamin C for eight weeks reduced systolic blood pressure, but not diastolic. Amlodipine was given to elderly patients who had hypertension and were already on the maximum dose. The researchers added 600 mg of vitamin C and patients who were administered the medication had lower blood pressure than the control group. The antioxidant activity of vitamin C helps protect the lining of blood vessels from damage and increases nitric oxide, which helps relax arterial walls.

Hibiscus sabdariffa

Hibiscus sabdariffa has a compound that has a diuretic effect on blood pressure. Polyphenols extracted from hibiscus have antioxidant effects and help reduce blood pressure. For example, in random controlled studies, drinking hibiscus tea or extract lowered systolic and diastolic blood pressure in adults with moderate hypertension and type 2 diabetes.

Another study found that daily drinking of hibiscus tea lowered the blood pressure of adults with mild hypertension.

Olive Leaf Extract

Olive leaf extract can help treat cardiovascular diseases. A study found that olive leaf extract taken regularly may reduce the risk of coronary heart disease by 9–14%. The study involved 61 people, half of whom drank 20 mL of olive leaf extract daily for 16 weeks. Those that drank the olive leaf had lower blood pressure than the control group.

A recent meta-analysis of olive leaf extract found that a 500 mg per day dosage lowered systolic blood pressure. Researchers compared a 1,000 mg daily dosage to the effectiveness of a prescription blood pressure pill.

What Supplements Work Best for Low Blood Pressure?

Low blood pressure, or hypotension, is when you are not getting enough blood to your organs. Low blood pressure is anything less than 90/60 mmHg. If you regularly experience symptoms of low blood pressure, you may want to investigate natural remedies. Some of the adverse side effects of low blood pressure include:

Chest pain

Dizziness

Confusion

Falling in and out of consciousness

Having symptoms of low blood pressure can be scary. However, there are some supplements to help ease the situation.

Bitter orange

Bitter orange contains synephrine, which one study found can increase blood pressure and, therefore, could help people with symptoms of low blood pressure.

What Supplements May Interact With Medications?

Herbal supplements can interact with various medications. For example, suppose you take medicine to treat high blood pressure or heart failure. In that case, you need to check with your doctor before you add herbal supplements. However, some interactions can be dangerous. Let's look at a few supplements that have known interactions with medications.

St. John's wort

St. John's wort may help with symptoms of depression. However, St. John's wort may interact with, or lower the effectiveness of, various different drugs such as:

Warfarin

Calcium channel blockers

Statins

Antidepressants

Birth control pills

Cyclosporine

Blood thinners

Gingko Biloba

Because of its positive vascular activity, taking Ginkgo Biloba may improve blood flow and circulation. However, taking Gingko Biloba may increase your risk of bleeding if you take aspirin or Warfarin.

Licorice

Licorice interacts with Warfarin and digoxin. It can also interact negatively with ACE inhibitors.

Arnica

Arnica may potentiate the effects of anticoagulants such as Warfarin. It also may interact negatively with antiplatelet agents.

What Supplements To Avoid if You Have High Blood Pressure

Some herbal supplements negatively affect your blood pressure and can raise it. One study found that the following supplements may increase blood pressure:

Arnica

Ephedra

Gingko

Ginseng

Guarana

Licorice

Senna

St. John’s Wort

Yohimbine

Bitter Orange

Dong Quia

People with heart disease should not overeat black licorice, because it can cause serious problems that could kill them. Studies have also shown that it significantly raises blood pressure, lowers potassium levels, and raises sodium levels in the bloodstream when taken in larger amounts. Licorice is considered harmful for people with heart failure. The FDA advises against consuming more than 40-50 grams/day for more than two weeks. On the other hand, red licorice does not contain the same harmful ingredient and does not produce additional risk.

What Lifestyle Changes Should I Make?

Lifestyle changes help maintain healthy blood pressure. The DASH eating plan is one way to maintain healthy blood pressure levels. The "Dietary Approaches to Stop Hypertension" (DASH) diet is rich in vegetables, fruits, nuts, and low-fat dairy products.

Additional lifestyle modifications include:

Regular physical exercise

Limit salt intake

Lose weight

No smoking and limit alcohol use

Get a restful night of sleep

Reduce your stress

SOURCES:

British Journal of Clinical Pharmacology: “Nutraceuticals with a clinically detectable blood pressure-lowering effect: a review of available randomized clinical trials and their meta-analyses.”

CDC.gov: “Facts About Hypertension.”

Cleveland Clinic: “St. John’s Wort.”

European journal of nutrition: “Impact of phenolic-rich olive leaf extract on blood pressure, plasma lipids and inflammatory markers: a randomized controlled trial.” 

Fitoterapia: “Hibiscus sabdariffa L. in the treatment of hypertension and hyperlipidemia: a comprehensive review of animal and human studies.”

Foods: “Bioactive Candy: Effects of Licorice on the Cardiovascular System.”

Hypertension: “Effects of Magnesium Supplementation on Blood Pressure.”

Mayo Clinic: “Herbal supplements and heart medicines do not mix.”

Memorial Sloan Kettering Cancer Center: “Arnica.”

NIH: “Lifestyle Changes Can Lower Blood Pressure.”

Nutrients: “The potential benefits of red beetroot supplementation in health and disease.” 

Peer J: “Olive leaf extract effect on cardio metabolic profile among adults with prehypertension and hypertension: a systematic review and meta-analysis.” 

Plastic and Reconstructive Surgery: “Herbal Products That May Contribute to Hypertension."

PloS one vol. 17: “The effect of levocarnitine supplementation on dialysis-related hypotension: A systematic review, meta-analysis, and trial sequential analysis.”

The Annals of pharmacotherapy vol. 40: “Blood pressure and heart rate effects following a single dose of bitter orange.”

The Cochrane database of systematic review: “Ginkgo biloba for intermittent claudication.”

The Journal of nutrition: “Hibiscus sabdariffa L. tea (tisane) lowers blood pressure in prehypertensive and mildly hypertensive adults.” 

Therapeutic apheresis and dialysis: “Levocarnitine Decreases Intradialytic Hypotension Episodes: A Randomized Controlled Trial.”

Weight Loss Success With Type 2 Diabetes

 Set Small Goals

If weight loss feels like a daunting goal, start slowly and stay consistent. Pick one healthy habit to adopt, such as eating a veggie with each meal, and make it a practice. Then after a while, add on another.

Self-reflect

Eating and emotions are linked. You may eat to cope with stress, sadness, or boredom, for example. When you can identify these patterns and become aware of them, you can start to eat more intentionally.

Don’t Skip Meals

If you’re counting calories, you may be tempted to go without a meal, but don’t. When you go for longer stretches without eating, your blood sugar levels can plummet, plus your ramped-up hunger puts you at risk of making less healthy choices once you do.

Go for Fresh Fare

Fill up your belly with fruits and veggies first. Aim for at least five servings a day. Fresh produce is best, but canned or frozen works, too – just be sure to skip options with added sodium or sugar.

Try Meal Replacements

They shouldn't make up 100% of your diet, but meal replacement options tailored specifically for diabetes, such as low-calorie protein shakes, can be a quick and easy pre-portioned option to keep you on track during the day.

Be Sip Savvy

Think about what you drink. Are you downing empty calories alongside your food? Water is your best bet when you’re thirsty. If you need more flavor than plain water, add fresh cucumber, lemon, or lime.

Exercise Regularly

When you work out consistently, even with a brisk walk or daily yoga, your body uses insulin more effectively. Be sure you’re getting a combo of aerobic and strength exercises, and talk to your doctor about how to manage your medications for physical activity.

Ask About Weight Loss Meds

Recent developments in the use of medications for people with diabetes to lose weight have produced more effective and safer options, such as hormone-based drugs that improve glycemic control by prompting insulin release when you eat.

Practice Portion Control

Reducing the number of calories you take in helps you drop pounds. One way to lower your number is by serving smaller portions. Talk to your doctor about the ideal daily calorie count for your size and circumstances.

Get Plenty of Sleep

Having a sleep routine of at least 7 hours a night may be essential for helping you lose weight and managing your diabetes. When you don’t get enough sleep, you can make it harder to lose weight. Insufficient or poor sleep increases your appetite, raises your insulin resistance, and makes you more likely to make unhealthy food choices.

Surgery May Be an Option

If you’ve tried lifestyle changes without success, bariatric surgery may be the best path toward weight loss. Some people are even able to achieve remission from their type 2 diabetes after the procedure when they lose a significant amount of weight.

Symptoms of Kidney Problems

 You’re Always Tired

Kidneys filter waste from your blood and ship it out in your pee. When your kidneys don’t work right, toxins can build up. One common tipoff is fatigue. You may feel spent, weak, or have trouble concentrating. Kidneys make a hormone that tells your body to create red blood cells. If you have fewer of them, your blood can’t deliver as much oxygen to your muscles and brain as they need.

Poor Sleep

Studies show a possible link between sleep apnea and chronic kidney disease (CKD), which over time damages your organs and may lead to kidney failure. Sleep apnea may hurt your kidneys in part by preventing your body from getting enough oxygen. CKD in turn may cause sleep apnea by narrowing your throat, toxin buildup, and other ways.

Itchy Skin

This may happen if your kidneys can’t flush out toxins and they build up in your blood.  That can cause a rash or make you itch all over. Over time, your kidneys may not be able to balance the minerals and nutrients in your body. This can lead to mineral and bone disease, which can make your skin dry and itchy.

Swollen Face and Feet

When your kidneys can’t get rid of sodium well, fluids build up in your body. That may lead to puffy hands, feet, ankles, legs, or a puffy face. You might notice swelling especially in your feet and ankles. And protein leaking out in your urine can show up as puffiness around your eyes.

Muscle Cramps

Cramps in your legs and elsewhere can be a sign of poor kidney function. Imbalance in the levels of sodium, calcium, potassium, or other electrolytes can interrupt how your muscles and nerves work.

Breathlessness

When you have kidney disease, your organs don’t make enough of a hormone called erythropoietin. The hormones signal your body to make red blood cells. Without it, you can get anemia and feel short of breath. Another cause is fluid buildup. You might have a hard time catching your breath. In serious cases, lying down may make you feel like you’re drowning.

Foggy Head

When your kidneys don’t filter all waste out of your body, the toxins can affect your brain. Anemia also may block your brain from the oxygen it needs. You may feel dizzy and have trouble with concentration and memory. You may even become so confused that you have trouble with simple tasks.

Low Appetite

Kidney disease can cause nausea or vomiting and upset your stomach. That may leave you with little craving for food. That sometimes may lead to weight loss.

Foul Breath

When your kidneys can’t filter out waste, it can cause a condition called uremia. That can make your mouth smell. Also, toxins in your bloodstream can give food a metallic or off taste.

Foamy, Brown, or Bloody Urine

Bubbly pee could be a sign of too much protein called albumin. That can result from kidney issues. So can brownish or very pale urine. Faulty kidney function also may let blood leak into your bladder. Blood in your urine also can be caused by kidney stones, tumors, or an infection.

How to Stay Youthful: Avoid These Mistakes

 You Don't Sleep Enough

If you don't get your ZZZs, your skin can start to wrinkle and sag early. That's in part because your body releases more cortisol, a "stress hormone" that breaks down the collagen that keeps your skin smooth and springy. Try to set up a quiet, soothing bedtime ritual with regular hours, and avoid alcohol, caffeine, and electronics before bed.

You're a Smoker

If you use tobacco, besides raising your chances of getting cancer, you could end up with wrinkled, sagging skin at a younger age. Smoking lessens blood flow that carries essential nutrients like oxygen to the surface of your skin and may slow your body's production of collagen. Talk to your doctor about ways to break the habit.

You're in the Sun Too Much

Some sunlight is good for you, but soaking up too many UV rays damages collagen in your skin and may cause your body to make too much of a protein called elastin. You might notice your skin start to thicken and develop a rough feel with deep wrinkles and varied color (age spots). If you must be in direct sun, cover up with hats, long sleeves, and sunglasses. Use a "broad spectrum" sunscreen that's got a rating of SPF 30 or higher.

You Don't Moisturize Your Skin

If your skin dries out, it can give you the rough and scaly look of an older person. Wash your skin once or twice a day. Try to be fairly gentle because hard scrubbing can irritate it. Use a mild cleanser without alcohol or other ingredients that could inflame, roughen, or dry out your skin. Moisturize with cream twice a day to help seal in moisture that keeps you looking young.

You're Not Eating Healthy

The right foods help prevent heart disease, diabetes, and other illnesses that sap your youthful energy. Consider the heart-healthy Mediterranean diet. It's good for your brain, too. You may have to cut back a little on fatty red meat, but you'll get healthy fats from foods like fish, nuts, olive oil, and avocado, as well as plenty of whole grains, fruits, and vegetables.

You Don't Exercise Enough

Regular physical activity is a key way to keep yourself feeling young. It strengthens your muscles, boosts your energy, and improves your mood. Moving around keeps your brain sharp and lessens the risk of age-related diseases like heart disease. You don't need to go to a gym or join a rugby team. Some brisk walking, yard work, or even dancing is just fine -- 30 minutes on most days of the week should do the trick.

You Squint a Lot

When you squint, you crinkle up the skin on your face, which over time can lead to lines and wrinkles. Actually, any expression you make over and over can be a problem. If you're outside a lot, sunglasses might keep you from squinting and help prevent the "crow's feet" that can develop on the outside corners of your eyes. A large brimmed hat wouldn't hurt either.

You Don't Have a Social Network

Staying connected with friends and family can help you stay young at heart -- and boost your emotional and physical health, too. It helps stave off anxiety, depression, and the dementia linked to old age, including Alzheimer's disease. And when you look for a community, remember, it's the quality of your social connections that matter, not the quantity.

You Don't Watch Your Blood Pressure

High blood pressure raises your risk of age-related problems like vascular dementia and Alzheimer's disease, probably because it damages the tiny blood vessels in your brain. People who control their blood pressure with diet, exercise, and medication seem to be able to slow or prevent this brain decline.

You Don't Lend a Helping Hand

Your body releases more "pleasure hormones," or endorphins, when you spend money on other people than when you spend it on yourself. But it doesn't have to be money. The calmness, pleasure, and connection you feel when you help someone often makes you do it more, which in turn makes you even calmer and happier. It lowers stress and may even help your heart health and immune system -- your body's defense against germs.

You Skip Your Checkup

You should see your doctor for a physical exam every year after age 50. They'll check your blood pressure, cholesterol, and blood sugar. High levels can lead to heart disease, dementia, and other age-related illness. They may also check for any signs of mental decline, like memory problems. The earlier you find out about problems, the quicker you can start to treat them.