How to Keep Your Kidneys Healthy
The role of the kidneys in our body is often overlooked. However, they’re critical to our health.
Want to know some tips to keep your kidneys healthy? These organs play a very important role in our health. They eliminate waste through urine. They filter blood and participate in the production of some important hormones.
It is common to ignore their functions. Without them, our bodies would be intoxicated and soon other body systems could be affected.
We've put together 10 good tips to keep your kidneys healthy. Be sure to include them in your regular daily life!
10 Tips to Keep Your Kidneys Healthy
1. Do not smoke
Smokers are 3 times more likely to have decreased kidney function. They have 4 to 5 times more likely to have a stroke.
If you smoke, stop! Seek help. See your doctor who will refer you for a smoking cessation consultation. Try to be around non-smokers and practice healthy activities like exercise, yoga etc.
2. Balanced diet
A healthy diet implies a varied diet in proportion to your body, and that:
Include fruits, vegetables, legumes and whole foods,
Favor lean meat (rabbit, chicken or lamb) and fish,
Exclude foods that are very high in fat, carbohydrates and salt (when shopping check out food labels),
Avoid fast food,
Include lean yogurts and unsalted nuts,
Include salt alternatives in the preparation of meals such as lemon juice, onion, garlic, chilli, parsley etc.
Avoid alcohol or limit your drinking to two drinks a day,
Avoid soft drinks (high sugar content),
Avoid energy drinks (high in sugar and caffeine).
3. Drink water
Our body is mostly made up of water (60%). Hence, it shows the importance of its ingestion.
A person can go several weeks without eating but only a few days without drinking.
Drinks like juice and cola have a high sugar content that is detrimental to your kidney health. For example, a 600ml Coke has 16 times more sugar than the recommended daily dose. Replace sodas and juices with water and natural juices.
4. Control weight
To find out if you have an adequate weight you should calculate your Body Mass Index (BMI).
5. Control blood pressure
The amount of salt and water you ingest daily affects your blood vessels and blood pressure.
Avoid excess salt as it increases blood pressure. It can cause fluid retention (edema) and heart problems.
When the kidneys are healthy the blood pressure approaches 120/80 mmHg. The urine is clear, protein free and bloodless. The urea and glomerular filtration rate values are within normal parameters.
If there are changes in its functioning then blood pressure will be above 140/90 mmHg. The urine may contain protein, blood and / or sediment. Creatinine and urea levels are elevated and glomerular filtration rate is below normal.
6. Practice exercises
Regular exercise gives you multiple benefits. It provides feeling of well-being to reduce the stress. It improves your health as it helps you lose weight. It regulates blood pressure, lower cholesterol and prevent heart disease.
Just spend 30 minutes a day for moderate exercise to improve your health. Do not forget to drink water before and after exercise.
7. Control diabetes
Controlling diabetes is critical. For this you need
A low carbohydrate balanced diet
Maintain proper weight
Take ant-diabetic drugs or insulin properly
Control regular blood sugar levels
8. Go slow with the drink
When taking alcohol sparingly, it can even benefit the work of the kidneys. Experts even recommend one or two very small doses.
In excess, alcohol can cause hypertension, which will evolve to generate kidney problems. The drink also causes liver damage, which ultimately will lead to kidney damage.
9. Food to keep your kidney health
Check out some beneficial food for kidneys:
Red Peppers - They contain potassium and sodium to keep inflammatory processes stable. It assists in cell regeneration and lessen the negative effects of free radicals on healthy tissues
Onion - The quercetin in it inhibits cell damage in healthy heart and kidney tissues. It reduces inflammatory problems and prevents excessive accumulation of toxins.
Eggplant - It has diuretic and detoxifying properties. Its antioxidant compounds help curb the deterioration caused by free radicals, avoiding conditions.
10. Extra tips
Adopt a healthy lifestyle
Control your blood sugar levels
Keep your blood pressure in control
Take your medicines as prescribed
Practice 30 minutes per day of physical exercise
Maintain a healthy diet
Stay informed about kidney disease
When you go to the doctor, clarify your doubts
Make healthy decisions for your health and follow the treatments
Be proactive for the health of your kidneys
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