Your kidneys are very important organs, and are responsible for important tasks like filtering your blood, pushing out toxins and wastes, producing important hormones, balancing minerals and maintaining fluid balance. It is, therefore, vital to keep your kidneys healthy in order to stay healthy.
Here are a few ways in which you can take care of your kidneys and prevent kidney-related diseases:
Drink Water
As simple as it sounds, drinking ample amounts of water on a daily basis can go a long way to ensure the proper functioning of kidneys. You’ll know you are not drinking enough water if your urine is anything but clear or straw-coloured. Dark coloured urine is a sure sign of dehydration.
While it is recommended that you drink at least 8 glasses of water per day (2-3 litres), you must drink considerably more water to keep the body well-hydrated during hot weather or exercising when you tend to sweat more than usual.
Eat Healthy
A balanced diet, including enough fruits, vegetables and grains, ensures that you get all the vitamins and minerals your body needs.
Opt for whole-wheat pasta and bread, limit your use of salt, sugar and fatty food. These small changes can keep your kidneys going smooth for several years.
Avoid Smoking & Drinking
Smoking can damage your blood vessels and, consequently, decrease the flow of blood in the kidneys. This lack of adequate blood flow in the kidneys affects its functioning. Moreover, smoking increases the risk of high blood pressure and can, in turn, affect your kidneys’ health.
Alcohol must also be limited – it is advised not to consume more than 14 units of alcohol a week.
Exercise Regularly
If you are healthy, exercising for at least 150 minutes a week (approximately 30 minutes on 5 days a week) is a good idea. Even brisk walking and cycling can go a long way towards a healthy life.
If you do have other health complications, do check with your doctor on how much exercise you should do per day.
Check your Blood Pressure
High blood pressure can stress out your kidneys. Period checking of your blood pressure and subsequent steps to keep it under control will help you prevent kidney diseases in the long run.
The ideal blood pressure level is considered to be between 90/60 mmHg and 120/80 mmHg.
Limit over-the-counter Medications
Common non-prescription pills like ibuprofen and naproxen (NSAIDs) are known to cause kidney damage if taken too regularly or over prolonged periods of time.
It is best to seek your doctor’s advice on possible side effects of your medications and try best to avoid those that can harm the kidney.
References:
- https://www.nhs.uk/live-well/healthy-body/keeping-your-kidneys-healthy/
- https://www.webmd.com/a-to-z-guides/keep-kidneys-healthy#1
- https://health.clevelandclinic.org/7-secrets-to-keeping-your-kidneys-healthy/
- https://www.worldkidneyday.org/faqs/take-care-of-your-kidneys/8-golden-rules/
