- Breakfast: For your first meal of the day, try drinking a simple juice with fruit such as beet juice with dried cranberries or a smoothie, preferably one made with spinach.
- Lunch: For lunch, you can try another smoothie. If you don’t want to drink your first 2 meals of the day, you can also have hot millet cereal instead, adding your favorite fruit to it.
- Dinner: For your final meal of the day, a nice salad can do the trick. Start with mixed greens as its base. You can add your favorite proteins which can be lean meats or tofu, a nice lemon drizzle, or your favorite fruit – but be careful not to overdo it.
6. Try Kegel exercises for your bladder
It might surprise you that there are ways you can help your bladder, but there are. Dr. Arnold Kegel developed these pelvic exercises in 1948 to help women with stress urinary incontinence, especially after childbirth or menopause. If done regularly, they can help to prevent bladder leakage.
It’s simple, just contract your pelvic floor muscles and then relax them, hold each for a count of 10. Do 30 of them, 10 while standing, 10 while sitting, and 10 while reclining. Perform this action 3 times a day, which adds to 90 contractions a day. Make sure your bladder is empty before doing them. And since nobody can see you do this, you can do these exercises while going through your daily routine.
7. Exercise your liver
There are a few exercises that can also help your liver. You can feel your liver by pressing up and under your ribs on the right side. You can press it, rub it, or lightly thump it 100 times a day to keep it healthy. In addition, you can also try trunk twisting, where you turn your trunk left to right around 15 times on each side, to help your liver. As seen above, daily stretches, done for about 5 hours a week, can do a world of wonders for your liver.
Bonus: Here are some smoothie recipes!
We mentioned that smoothies can help you take care of your kidney health, so here are some recipes that can help you start. Mix one cup of almond milk with half a cup of tofu and half a cup of spinach, as its base. Now, add some fruit to the mix, like berries, apples, or even pumpkin seeds. Another recipe involves one cup of soy milk, one frozen banana, and half a cup of spinach for its base, Once again, add your favorite fruit. Adding spirulina can also help!
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