The kidneys filter blood and eliminate waste and excess fluid, regulating levels of certain minerals and salts in the body. However, their functions can be gradually impacted by diseases and unhealthy daily habits.
Protecting the kidneys usually doesn't require complex measures. It starts with attention to diet, physical activity, and monitoring basic health indicators. Here are 5 vital tips to maintain kidney health.
Top Tips for Kidney Health:
1. Drink an Adequate Amount of Water
Consuming the right amount of fluids supports kidney functions and helps maintain fluid balance in the body. Water needs vary depending on age, physical activity, weather, and health status. While days are hot or during exercise with profuse sweating, the body requires more fluids to compensate for loss. Excessive water consumption is not beneficial; those with heart or kidney diseases should consult a doctor to determine their appropriate fluid intake.
2. Follow a Balanced Diet
Diet directly and indirectly impacts kidney health, particularly through its effect on blood pressure, weight, and blood sugar levels. It is advisable to lean towards vegetables, fruits, whole grains, legumes, and healthy protein sources while reducing highly processed foods.
Reduce Salt Intake
Excess sodium consumption can elevate blood pressure, a significant risk factor for kidney disease. Reducing salty foods, canned goods, and ready meals, while monitoring the salt used in cooking, is beneficial.
Watch Your Sugar
High consumption of sugars and sweetened beverages may lead to weight gain and is linked to an increased risk of diabetes, a primary associate of chronic kidney disease.
3. Maintain Blood Pressure and Blood Sugar Levels
High blood pressure and diabetes are leading risk factors affecting long-term kidney health. Consistent high blood pressure can damage small blood vessels in the kidneys, while prolonged elevated blood sugar affects the vessels and filters. If you have high blood pressure or diabetes, adhering to treatment and regular medical monitoring aids in protecting kidney functions.
4. Engage in Physical Activity and Maintain a Healthy Weight
Regular physical activity enhances cardiovascular health and assists in controlling blood pressure, weight, and sugar levels. No need for intense exercises; walking and regular daily activities can be part of a healthy lifestyle. Maintaining an appropriate weight reduces certain kidney disease risk factors, such as high blood pressure and diabetes.
5. Avoid Excessive Use of Painkillers
Frequent or excessive use of some painkillers, especially certain non-steroidal anti-inflammatory drugs, may affect kidney functions in some people. This risk is higher for individuals with kidney diseases, dehydration, or other health problems. It is advisable to avoid prolonged use of painkillers or dosages beyond recommendations without consulting a doctor, while also disclosing all regular medications and supplements used.
Additional Habits to Preserve Kidney Health
Besides the five tips mentioned above, there are several habits that can support kidney health.
Avoid Smoking
Smoking can affect blood vessels and is linked to increased risks of various chronic diseases. Quitting smoking is a crucial step for overall health, including kidney health.
Do Not Ignore Urinary Tract Infection Symptoms
Urinary tract infections may require appropriate treatment, especially with symptoms like pain during urination, fever, or back and flank pain.
Ensure Medical Monitoring with Risk Factors
If you have diabetes, high blood pressure, heart diseases, or a family history of kidney disease, regular check-ups as determined by your doctor are necessary.
Signs Indicating a Need for Kidney Check-up
Some kidney diseases may develop without clear symptoms initially. Therefore, individuals with risk factors shouldn’t wait for symptoms to arise. Symptoms like leg swelling, noticeable changes in urination, blood in urine, or unexplained kidney area pain should prompt a doctor's visit to identify the cause. Persistent fatigue or loss of appetite may occur in advanced stages of some kidney diseases, but are not exclusive indicators.
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