Kidneys are delicate and vulnerable organs within the abdomen of the human body. There are several ways to keep your kidneys safe, functioning properly and keep them healthy for the whole life.
As soon as the person becomes 35 years old, his kidneys begin to lose their function gradually. A recent study suggested that kidney after a person becomes 30 years old, their functions decrease by 10% with every decade.
So, the kidneys become highly susceptible to many diseases at later stages in life. Kidney diseases are called silent killers, however, there are several easy ways to reduce the risk of developing renal disease.
The filtration capacity of the kidneys naturally starts declining at a steady rate. Therefore, it is necessary for you to know some useful tips to keep your kidneys healthy.
1- Drink lots of Water and fluids
Always, try to be well-hydrated. You need to drink a considerable amount of water daily. Drinking water will not only help your body stay hydrated but also motivate the kidneys to clear all toxins from the body.
Furthermore, it helps you control your body temperature, enhance digestion, and support blood volume and pressure.
It is suggested drinking 1.5 to 2 liters of water per day.
Consuming plenty of water and fluid helps the kidneys excrete urea, sodium, and toxins from the body.
According to researchers in Australia and Canada, plenty of water and fluids within your body results in a significantly lower risk of developing a chronic renal disease.
The specific amount of water and fluid intake for the individual depends on gender, exercise, climate, health conditions, pregnancy and many other factors. However, people who have a kidney stone are advised to raise the water intake up to 2 to 3 liters daily.
Remember to Hydrate, but don’t overdo it. Dr. James, Simon, MD, nephrologist said, “Contrary to popular belief, no studies have proven over-hydration as an effective practice in enhancing kidney function,”. So, drink a good amount of water, but do not exceed the recommended amount.
2- Avoid Smoking and Drinking
If you suffer from any disease (particularly renal diseases), you must stop smoking. It is extremely harmful to health.
Although smoking does not affect the kidney directly, it significantly reduces its function indirectly. Smoking slows the flow of blood to the kidneys, which in turn impairs their ability to function properly. Smoking is thought to increase the risk of kidney cancer by approximately 50 percent.
Furthermore, Smoking increases the risk of high blood pressure. Also, Excessive alcohol consumption harms the kidneys because it disrupts the hormonal control and electrolyte balance.
3- Exercise, keep fit and active
Keeping fit helps to enhance the health of the body, reduce the blood pressure and therefore reduces the risk of Chronic Renal Disease.
The Recent researches suggest that obesity and overweight are one of the most common issues behind body disorders, especially renal ones.
Overweight and obesity decrease kidney functionality at a more rapid scale. Therefore, practicing exercise regularly helps to lose weight and stay healthy.
The researchers say” regular physical activity can stave off weight gain and high blood pressure”.
Dr. Simon said, “Overexerting yourself when you’re not fit and healthy can put a strain on your kidneys, especially if you exercise so much that you cause excessive breakdown of muscle tissue,”
4- Keep regular control of your blood sugar level and blood pressure
Sadly, About half of people who have diabetes develop kidney damage. Therefore, it is necessary for diabetic people checking their kidneys regularly through kidney function tests.
Renal failure in diabetic people can be reduced or even prevented if detected early.
Also, high blood pressure has a very bad impact on the health of kidneys. The normal blood pressure level is 120/80.
If your blood pressure elevated up to 140\90, you are considered prehypertensive and should adopt lifestyle and dietary changes.
If The blood pressure was above 140/90, that means it is a must to visit your doctor to monitor your blood pressure level regularly. High blood pressure is especially likely to cause kidney damage when associated with other factors like diabetes, high cholesterol, and Cardio- Vascular Diseases.
5- Eat healthy diets and keep your weight in check
A healthy lifestyle can help prevent various disorders such as diabetes, heart disease and other conditions associated with Chronic Kidney Disease.
The diets you eat must have low salt. The recommended sodium intake is 5-6 grams of salt a day.
Also, limit the amount of processed food. It will be easier to control your salt intake if you prepare the food yourself with fresh ingredients.
Dr. Simon suggests you follow a healthy, moderate eating habits to control weight, blood pressure and sugar level in blood.
Excessive salt makes you suffer from high blood pressure and kidney stones.
6- Do not take over the counter pills and medications
According to Dr. Simon, “Common non-prescription pills like ibuprofen and naproxen (NSAID’s) can cause kidney damage if taken too regularly over a prolonged period,”.
Many drugs such as anti-inflammatory drugs like ibuprofen are known to cause kidney damage and disease if taken many.
However, If you have healthy kidneys and use these medicines for occasional pain, they probably don’t pose a risk.
But Dr. Simon says “if you take medications for chronic pain or arthritis, you should consult your doctor about monitoring the kidney function or finding alternative ways to control the pain.
If you’re at risk, get regular kidney function tests. If you have either diabetes, high blood pressure, overweight.
Also, if there is one of your parents or other family members suffers from kidney disease, you should have kidney function tests to make sure that your kidneys are doing well.
Read Also: Oxygen’s Journey Inside Your Body