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Check out our At Home Training for work out routines that can help keep you fit during this difficult time!
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Health and Diet Tips for climbers:
Some examples of good complex carbs:
- Wholemeal bread and pastries
- Nuts and seeds
- Brown rice
- Quinoa
- Fruits (blueberries, bananas)
- Green veggies (spinach, kale, broccoli)
- Starchy veggies (regular and sweet potatoes, green peas)
Protein is a building block for your muscles and a source of fuel for your body.
Some examples of high-protein foods:
- Lean meat (poultry, fish, lean red meat)
- Eggs
- Low-fat cheese
- Nuts, seeds, and legumes
- Peanut butter
- Chickpeas
- Chia seeds
"A rock climber’s diet should consist of 25-30 % fat at the most, depending on your activities."
Examples of foods with healthy fats:
Examples of foods with healthy fats:
- Avocados
- Coconut and its products
- Olive oil and olives
- Grass-fed butter
- Nuts!
- Ground flaxseed
- Raw cacao nibs and dark chocolates
- Fatty fish (tuna, mackerel, salmon)
Stay Hydrated!
Healthy eating for athletes is just one side of the coin. Staying hydrated throughout your training and climbing is the other.
No matter how experienced you are. Whenever you lose water through physical activity, your body loses electrolytes. You have to replenish them as soon as possible to prevent muscle cramps, fatigue, and dehydration. Aside from water, you can stay hydrated with coconut water, chia lemon water, green smoothies, sports drinks and more!
Healthy eating for athletes is just one side of the coin. Staying hydrated throughout your training and climbing is the other.
No matter how experienced you are. Whenever you lose water through physical activity, your body loses electrolytes. You have to replenish them as soon as possible to prevent muscle cramps, fatigue, and dehydration. Aside from water, you can stay hydrated with coconut water, chia lemon water, green smoothies, sports drinks and more!
1 in 3 American adults is at risk for kidney disease
What puts you at risk for kidney disease?
Major risk factors include:
- Diabetes,
- High blood pressure,
- Family history of kidney failure,
- Being age 60 or older.
Kidney disease often has no symptoms, and it can go undetected until very advanced. But a simple urine test can tell you if you have kidney disease. Remember, it's important to get tested because early detection and treatment can slow or prevent the progression of kidney disease.
What puts you at risk for kidney disease?
Major risk factors include:
- Diabetes,
- High blood pressure,
- Family history of kidney failure,
- Being age 60 or older.
Kidney disease often has no symptoms, and it can go undetected until very advanced. But a simple urine test can tell you if you have kidney disease. Remember, it's important to get tested because early detection and treatment can slow or prevent the progression of kidney disease.
What is CKD?
Chronic kidney disease (CKD) is a major public health concern. CKD often goes undetected until it is very advanced (when someone would need dialysis or a transplant). But when it is diagnosed early through very simple tests, progression of CKD can be slowed or even stopped. Know your kidney score! Regular testing for everyone is important but it is especially important for people at risk. Follow these 6 steps to learn more about kidney disease, your risk, and how to prevent kidney disease.
Know These Facts
6 Things Healthy Kidneys Do:
Assess Your Risk
Risk Factors:
Recognize Symptoms
Most people with early CKD have no symptoms, which is why early testing is critical. By the time symptoms appear, CKD may be advanced, and symptoms can be misleading.
Pay attention to these:
Get Tested
If you or a loved one belong to a high-risk group, ask your primary-care physician about these tests—and be especially insistent about the last one.
4 Simple, Life-Saving Tests:
Blood Pressure
Why:High blood pressure can damage small blood vessels (glomeruli) in the kidneys. It is the second-leading cause of kidney failure after diabetes.
Good Score:Below 140/90 is good for most people. Below 130/80 is better if you have chronic kidney disease. Below 120/80 is best.
Protein in Urine
Why:Traces of a type of protein, albumin in urine (albuminuria) is an early sign of CKD. Persistent amounts of albumin and other proteins in the urine (proteinuria) indicate kidney damage.
Good Score:Less than 30 mg of albumin per gram of urinary creatinine (a normal waste product)
Creatinine in Blood (Serum Creatinine)
Why:Healthy kidneys filter creatinine (a waste product from muscle activity) out of the blood. When kidney function is reduced, creatinine levels rise.
Good Score:0.6 to 1.2 mg per deciliter of blood, depending on other variables
Glomerular Filtration Rate (GFR)
Why:This is the most sensitive and accurate gauge of kidney function. Doctors measure blood creatinine levels and perform a calculation based on age, race, and gender.
Good Score:Over 90 is good. 60-89 should be monitored. Less than 60 for 3 months indicates CKD.
Stay Healthy
9 Things Everyone Should Do:
Learn More
Do you need a kidney health check? Come to the National Kidney Foundation's KEEP Healthy program and find out. One in three Americans is at risk for developing kidney disease. KEEP Healthy will help you learn if you're the one. For more information, click here. To learn more about CKD risk factors, prevention and treatment, visit www.kidney.org.
6 Things Healthy Kidneys Do:
- Regulate the body’s fluid levels
- Filter wastes and toxins from the blood
- Release a hormone that regulates blood pressure
- Activate Vitamin D to maintain healthy bones
- Release the hormone that directs production of red blood cells
- Keep blood minerals in balance (sodium, phosphorus, potassium)
Assess Your Risk
Risk Factors:
- Diabetes (self or family)
- High blood pressure (self or family)
- Cardiovascular disease (self or family)
- Family history of kidney disease or diabetes or high blood pressure
Recognize Symptoms
Most people with early CKD have no symptoms, which is why early testing is critical. By the time symptoms appear, CKD may be advanced, and symptoms can be misleading.
Pay attention to these:
- Fatigue, weakness
- Difficult, painful urination
- Foamy urine
- Pink, dark urine (blood in urine)
- Increased thirst
- Increased need to urinate
(especially at night) - Puffy eyes
- Swollen face, hands, abdomen, ankles, feet
Get Tested
If you or a loved one belong to a high-risk group, ask your primary-care physician about these tests—and be especially insistent about the last one.
4 Simple, Life-Saving Tests:
Blood Pressure
Why:High blood pressure can damage small blood vessels (glomeruli) in the kidneys. It is the second-leading cause of kidney failure after diabetes.
Good Score:Below 140/90 is good for most people. Below 130/80 is better if you have chronic kidney disease. Below 120/80 is best.
Protein in Urine
Why:Traces of a type of protein, albumin in urine (albuminuria) is an early sign of CKD. Persistent amounts of albumin and other proteins in the urine (proteinuria) indicate kidney damage.
Good Score:Less than 30 mg of albumin per gram of urinary creatinine (a normal waste product)
Creatinine in Blood (Serum Creatinine)
Why:Healthy kidneys filter creatinine (a waste product from muscle activity) out of the blood. When kidney function is reduced, creatinine levels rise.
Good Score:0.6 to 1.2 mg per deciliter of blood, depending on other variables
Glomerular Filtration Rate (GFR)
Why:This is the most sensitive and accurate gauge of kidney function. Doctors measure blood creatinine levels and perform a calculation based on age, race, and gender.
Good Score:Over 90 is good. 60-89 should be monitored. Less than 60 for 3 months indicates CKD.
Stay Healthy
9 Things Everyone Should Do:
- Exercise regularly
- Control weight
- Follow a balanced diet
- If you smoke, quit smoking!
- Drink alcohol in moderation
- Stay hydrated
- Monitor cholesterol levels
- Get an annual physical
- Know your family medical history
Learn More
Do you need a kidney health check? Come to the National Kidney Foundation's KEEP Healthy program and find out. One in three Americans is at risk for developing kidney disease. KEEP Healthy will help you learn if you're the one. For more information, click here. To learn more about CKD risk factors, prevention and treatment, visit www.kidney.org.
