How to Keep Your Kidney Strong and Healthy?
The kidneys are a small organ on either side of the spine. This fist-sized organ performs several functions for us, right from helping the blood filter to managing blood pressure to keeping up with the production of EPO. All such functions are undeniably important for our health. In addition, the kidneys regulate salt, electrolyte, potassium, and salt levels in the body.
Yet, we tend to ignore how the kidneys function and avoid their well-being.
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If we do keep our kidneys healthy and strong, the heart will also function adequately.
Here are some super ways to keeping the kidneys strong and healthy.
Stay physically active
Regular exercise is good to get in shape, but it is also helpful to lower the risk of chronic kidney disease. Or, if you are already suffering any sort of CKD, being physically active will also help remove excess fluid in the form of toxins. It also keeps your blood pressure and blood sugar under control, thereby preventing the risk of ESRD. Walking, running, swimming, cycling are some of the easiest things you can do for your health. You will experience maximum results.
Hydrate after knowing your fluid needs
Over hydration is not an effective thing and so do dehydration. It is always good to drink enough fluid but ensure what is the ideal amount for you. Our fluid requirements are different in certain conditions like our lifestyle habits, the amount of exercise we do, the weather, and our eating habits. Typically, one should not drink more than 6 to 8 glasses of water each day.
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Eat a balanced, kidney and healthy diet
Aim to reduce sodium in your diet. Processed and packaged foods or some drinks are protected with sodium to increase their shelf life. Be sure that you are not consuming too much of them. Similarly, reduce foods that are rich in saturated fats and cholesterols. Ensure the diet you are taking is healthy for both your heart and kidney.
Important aspects of kidney-friendly diet
- Diet low in sodium
- Phosphorus and potassium in minimum
- Saturated fats to be avoided
- Switch animal protein sources with plant-based sources
Control your blood sugar
People with diabetes have too much blood sugar level that makes them more fit in the risk circle of kidney disease. When this happens, the kidneys have to work hard in order to filter the blood. Over the years, this extra burden on them can make them exerted a little earlier, leading to damage. So, if you control your blood sugar, you can avoid the risk of kidney disease later in life. To manage your blood sugar, you can cut down sugar and starch from your diet and avoid foods that may raise your blood sugar level. Being physically active will also help bring down adverse levels of sugar.
Monitor your weight
People who are obese may have an increased risk of health conditions that can damage the kidneys. Such risk factors include diabetes, heart disease, and kidney disease. Focus on eating fresh fruits and vegetables, avoid fat, eat food low in sodium to help reduce your risk of chronic kidney disease.
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Smoking can cause damage to the blood vessels, including that of the kidneys. By reducing the blood flow to the kidneys, it lowers how your kidneys function. Not only this, being an active smoker for years will put your heart at risk by provoking high blood pressure as well as increase your risk of kidney cancer. The nicotine is very addictive and hard on your kidneys.
Do not overdo with OTC painkillers
If you regularly take over-the-counter painkillers, your kidneys are at risk. Nonsteroidal anti-inflammatory drugs can damage your kidneys if you take them for chronic pain, headaches, and body pain. There is no such risk for people who do not have CKD. But taking them on a regular basis can affect kidney function.
Learn if you are at the risk
It is good to have a kidney function tested if you are at risk. Some risk factors include:
- Being older, 60 years or more
- A family history of high blood pressure
- A family history of cardiovascular disease
- A family history of kidney disease
- You are obese
- High blood pressure
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A regular kidney function test is a must to know how your kidneys are working. Getting the required treatment on time will help slow or prevent future damage.