How To Improve Kidney Health?
Kidneys are bean-shaped organs that keep many things in balance. They filter the blood and remove the excess fluid and waste products from our body. They regulate blood pressure, the production of red blood cells and keep bones healthy. The decline in kidney function can largely affect the quality of life. Hence kidney care is important to lead a healthy life. Let’s discuss the things you should and should not do to keep these amazing organs healthy.
Kidney Care: Things To Do
Hydration - You need to drink at least 1.5 to 2 litres of fluid every day for proper kidney function, and you may need to drink more during hot weather and heavy exercise. Usually, your urine should be straw-coloured, but if your urine is dark yellow in colour, it means that you are dehydrated.
A good sleep of seven to eight hours is important for proper kidney function, and people who sleep less often have faster kidney function decline. Researchers also link sleep deprivation with high blood sugar and pressure levels, and these two disorders contribute much to the loss of kidney function.
Be Slim and Active - Being overweight increases your blood pressure which is harmful for your kidneys. Exercise will help you stay fit, lower blood pressure and keep kidneys healthy. Try to have at least 150 minutes of moderate to intense physical activity per week.
Do not exercise immediately after a meal or less than an hour before bedtime. Morning as well evening seems to be a good time for exercising. Avoid sitting for long periods since it is linked to the development of kidney disorders. Try to stand up and move at least once in an hour for 2 minutes.
Get Screened - High blood sugar, heart disorders, high blood pressure, and kidney diseases are interrelated, and having one of these conditions raises the risk of other conditions. So, if you have one, you need to get tested for the other.
Eat Healthily - Include plenty of fruits and vegetables in your diet. Foods that help lower blood pressure and sugar levels will help keep kidneys in good condition. Here are some examples of superfoods in kidney care.
- Cabbage- Possess antioxidant properties. Enriched with vitamin K, B6, and fiber, and boosts immunity. The phytochemicals rich in cabbage help to lower blood sugar levels.
- Red peppers - They are enriched with vitamins C, A, B6 and lycopene (antioxidant). Red peppers are useful in reducing blood pressure and helping the body get rid of free radicals.
- Cauliflower - Rich in vitamin C, folate and fiber. Cauliflower helps eliminate toxins from the body and protect the body from free radicals.
- Blueberries – blueberries possess many phytochemicals, dietary fiber, and vitamin C. eating blueberries increases the antioxidant activity in the blood and helps prevent DNA damage.
- Fish: Fish such as salmon, tuna, and sardines are rich in omega 3 fatty acids. They are a good source of protein and help in keeping the heart and kidneys healthy.
Kidney Care: Things To Avoid
Overhydration. Drinking too much water doesn't help kidneys work better. Excessive drinking of water may cause blood sodium levels to drop dangerously. For people with kidney failure, the recommended amount to drink can be less as the excretion is lesser in them. People who have had kidney stones may probably need to drink more to avoid kidney stone formations in the future.
Take the medicines as directed: All medicines you take pass through the kidneys. If they are not taken correctly, they can injure the kidneys. Over-the-counter drugs such as naproxen, ibuprofen, and aspirin can damage the kidneys if taken in large amounts. If you take them for occasional pain, they probably don’t cause any harm but do not take them regularly without consulting a physician.
Likewise, excessive consumption of some vitamin supplements and a few herbal extracts may harm the kidneys. Discuss with your doctor about all the non-prescription medicines, supplements and herbal extracts.
Stay away from processed foods. Processed foods are rich in sodium and phosphorus, which can harm the kidneys and bones.
Reduce saturated fats in your diet. They are found in cheese, meat, palm oils, etc. When consumed in large quantities, they can increase the bad cholesterol called LDL.
Avoid adding salt while eating. High sodium content can raise blood pressure, which may cause kidney damage. Your diet must not include more than 2300mg of sodium per day. Try to consume sodium in safe amounts.
Quit smoking. It occupies a significant role in kidney care. We usually think it may harm the lungs when we think of smoking. But it almost harms all body parts from head to toe. Smoking can lower the blood supply in kidneys by damaging the blood vessels. Poor blood supply can cause a decline in kidney function. Also, smoking raises blood pressure, a major contributor to kidney diseases.
Lower alcohol consumption. Too much alcohol can damage the kidneys as well as the liver. People who are heavy drinkers are more likely to have high blood pressure, which can damage kidneys. Alcohol can also disrupt the hormones which affect kidney function. Older people, women, and thin people should mainly be careful in drinking alcohol.
Kidney Care: A Road To A Better Life
The healthy practices we discussed in this topic not only keep the kidneys healthy, they make the whole body healthy. Try to make a few changes little by little in your daily life and avoid kidney disorders. Stay healthy. Stay happy.
