How to keep kidneys healthy: Lifestyle Tips from Leading Nephrologists
Every day, we humans intake a lot of toxins through food, air, water, and other environmental factors. These toxins eventually enter into the bloodstream and can cause serious damage to various parts of the body. Luckily, our kidney’s main function is to remove these toxins by filtering out the blood and other fluids. They prevent the toxin-infiltrated blood from flowing to other parts of the body by filtering it. Every human is gifted with two kidneys which are reddish and bean-shaped organs located on either side of the vertebral column in the back. Many people misunderstand the size of these organs, they are very small organs the size of your fist. Each kidney has millions of tiny filters that process up to 40 gallons of fluids every day.
Now imagine, that if these kidneys are damaged or malfunctioning due to some problems, it can significantly impact the overall functioning of the human body. Since blood is the most crucial element of the human body, kidney diseases or failure can lead to various serious conditions. It is very important to take good care of the kidneys, as they play a key role in living a long and healthy life. In this blog, let us discuss various lifestyle tips that can help you keep your kidneys healthy. These lifestyle tips result from Rahi Care’s extensive experience in helping kidney patients lead happy lives.
Lifestyle tips to keep the kidneys healthy
Drink Water Regularly Frequently
- Try to drink at least 4-5 litres of water a day, or more if you are into excessive physical work. Hydration helps kidneys filter waste.
- Adjust the amount of water you drink every day based on activity level and climate, especially in hot weather.
Opt for a More Balanced Diet
- Always choose fresh fruits, vegetables, whole grains, and lean proteins. Fresh foods contain little to no toxins, reducing the burden on your kidneys.
- Prevent yourself from eating foods that are high in sodium and phosphorus. These food items can stress the kidneys.
- Make a healthy habit of eating food in appropriate portions, this helps maintain a healthy weight.
Decrease the amount of salt you consume
- Salt is one of the worst enemies of your kidneys. It increases the blood flow and can negatively impact the kidneys, so try to manage the sugar levels in your diet.
- While purchasing any packed food items check the labels for low-sodium options if available and prioritize them.
Control the sugar intake
- Try to include low-sugar index foods into your daily diet plan to help control overall blood sugar levels.
- Regularly keep track of your blood sugar levels, especially if you are diabetic.
Check the blood pressure frequently
- Try to maintain a constant blood pressure of less than 120/80 mmHg. High blood pressure has negative impacts and sometimes can damage kidneys.
Exercise Regularly
- Actively involve yourself in aerobic exercise, let it be as simple as walking or cycling, this can help maintain kidney health.
- If you are young and flexible, incorporate resistance exercises at least twice a week.
Avoid Tobacco and Alcohol
- Smoking reduces the blood flow to the kidneys and may lead to kidney malfunction. So quit smoking.
- If you drink, do it in moderation. Excessive alcohol in the bloodstream can also have a negative impact on kidney health.
Keep your weight in check
- Try to maintain a healthy weight through a moderate diet and exercise to reduce the risk of various kidney diseases.
- Consult with a healthcare professional if you are suffering from being overweight for personalized strategies.
Limit Use of Painkillers
- Nonsteroidal anti-inflammatory drugs (like ibuprofen) can harm kidneys if used frequently, consult your doctor and discuss its side effects on kidneys.
- Before using any medication that is supposed to be taken every day, consult a nephrologist.
Schedule Health Check-ups
- Check your kidney health regularly, especially if you have risk factors (diabetes, hypertension).
- Talk to your doctor about any family history of kidney disease.
Learn more About Kidney Health
- Understanding kidney function and risk factors associated with daily lifestyle can help you to make better health choices.
- Consider joining support groups for individuals with kidney concerns to easily understand various problems.
Avoid High-Protein Diets
- Excess protein can strain the kidneys. Consult a dietitian for personalized advice according to your body’s needs.
- Also try to include more plant-based proteins, which are far easier on kidneys.
Consider Supplements
- Before taking any kind of supplements, discuss them with your doctor to avoid potential kidney malfunctions.
Stress Management
- Yoga, meditation, and deep-breathing exercises can help reduce stress, and improve the overall kidney health.
Conclusion
All in all, in simple words a person’s longevity, functionality, and resistance are all dependent on their respective kidney health. Apart from filtering the blood, kidneys are also responsible for maintaining the overall fluid balance, regulation of electrolytes, and production of red blood cells inside the bone marrow. Follow the above-mentioned etiquettes to ensure the proper functioning of the kidneys in the long run. We also recommend you consult a nephrologist on a regular basis to get a detailed understanding of kidney health through various tests.
