Every person has a pair of kidneys in their body. They are one of the most crucial parts of our life and survival. Kidneys are responsible for many functions, from removing the impurities and helping to keep chemicals (sodium, calcium) balanced in the body. These organs are also responsible for making hormones that help control blood pressure and stimulate the bone marrow to make RBCs.
Some other functions that kidneys perform are;
- They work like a filter and remove water and impurities from your blood. These impurities and excess water are stored in your bladder and are expelled later through urine.
- Apart from this, your kidneys regulate PH, salt, and potassium levels in your body.
- These organs are also responsible for activating a form of vitamin D that helps your body absorb calcium. Calcium regulates muscle function and helps build bones.
So keeping your kidneys healthy helps you away from all impurities and enables your body to function correctly. Maintaining an active and health-conscious lifestyle is the best way you can do to make sure your kidneys stay healthy.
Suppose you are struggling with any chronic health condition that enhances your risks for kidney damage. In this condition, you should work with a doctor to watch for signs of the loss of kidney functions.
There are some best ways to keep your kidneys healthy.
1. Keep yourself active and fit
Regular physical activities and meditations are some of the best ways to keep your body healthy and active. Regular exercise can improve your muscles’ strengths and boost energy levels.
Physical activities also help deliver oxygen and nutrients to your tissues and cardiovascular system. It improves the activity of your kidney to work more efficiently and lower the risks of chronic kidney disease. Exercises can also boost your heart health and reduce your blood pressure, essential to preventing kidney damage.
To reap the exercise reward, you do not need to run marathons. Simple activities such as walking, cycling, body stretching, running, and even dancing can be great for your health. You can search for activities that keep you busy and have fun. It will be easier to stick to it and have great results.
2. Keep monitoring your blood pressure
Uncontrolled high blood pressure can narrow, weaken, and harden arteries around the kidneys. These damaged arteries are unable to deliver enough blood to the kidney tissue. And damaged kidney arteries cannot filter blood well and other impurities. All these conditions can cause kidney damage.
High blood pressure can significantly impact your body with other health issues such as heart disease, diabetes, or high cholesterol. A healthy blood pressure reading becomes 120/80 and prehypertension is between that point and 139/89. At this point, dietary and lifestyle changes can help you lower your blood pressure.
If your blood pressure reading is consistently above 140/90, you may have high blood pressure. You should talk to your doctor to monitor your blood pressure regularly, make changes in your lifestyle and possibly medicines.
3. Maintain and control your blood sugar
Glucose and blood sugar are the primary sugar found in your blood, coming from the food you eat. Blood sugar and glucose is your body’s primary source of energy. People with the condition that causes high blood pressure (diabetes) may cause kidney damage. When your kidneys are forced to work extra hard to filter your blood, your body’s cells can’t use the sugar (glucose) in your blood. This condition can cause life-threatening damage.
However, if you keep your blood sugar controlled, you can reduce the risks of kidney damage. Also, if you get to know earlier, your doctor can take steps to prevent kidney damage.
4. Eat a healthy, nutritious diet and monitor your weight
People with overdose and obesity are at risk for several health conditions that can damage the kidneys. These health issues include diabetes, heart disease, and kidney disease. A nutritious and healthy diet low in sodium, processed meat, and other kidney-damaging preventive foods may help reduce the risk of kidney damage.
To keep your kidneys healthy, always focus on eating fresh ingredients that are naturally low-sodium, fish, whole greens, cauliflowers, blueberries, and much more.
5. Drink plenty of fluids and water
To keep your body hydrated, it is always advisable to drink eight glasses of water a day. Regular intake of water is healthy for your kidneys. The proper amount of water in your body lowers your risk of chronic kidney disease. Water also helps clear sodium and toxins from your body.
Make aim for drinking at least 1.5 to 2-liter water in a day. Exactly how much water your body needs largely depends on your lifestyle and health. Planning your daily water intake depends on the climate, gender, physical activities (exercise), and overall health. One who has previously had a kidney stone should drink more water to protect kidney stone deposits in the body.
6. Avoid smoking
Smoking badly damages your heart, responsible for blood circulation in your whole body. Chemicals and impurities of cigarettes cause the blood to thicken and form a clot inside the veins and arteries. It leads to slower blood flow throughout your kidneys and your body.
Smoking also keeps your kidneys at an increased risk for cancer. This risk can drop if you will not smoke or stop smoking.
7. Be aware of the amount of OTC tablets you take
Regularly, if you are taking OTC (over-the-counter) pain medications, you may have a risk of kidney damage. If you take Nonsteroidal anti-inflammatory drugs (NSAIDs), contribute ibuprofen and naproxen regularly for chronic pain, arteries and, headaches that can damage your kidneys.
Those who do not have any kidney issues and take the pain medications occasionally are likely in the clear. Although, if you take these medicines daily, you can be at risk of your kidney’s health. If you are suffering from chronic pain, ask your doctor for safe treatment of your kidney.
8. If you are at high risk, have your kidney function tested
If you are at high risk of kidney disease or damage, a regular kidney functions test is a perfect idea. Testing will keep you aware of the heath of your kidney and its functions. The following people can have benefited from regular screening and testing.
- One who was born at a low birth weight;
- People who were over 60 years old;
- One who has cardiovascular diseases or have a family with it;
- People with overweight and obesity;
- Those who believe they may have kidney damage and disease;
A regular test of kidney functions is a great way to know your kidney’s health and the required possible changes. Testing also helps you with any kidney damage in the future.
Nowadays, in 10 Americans 1 one over the age of 20 is suffering from kidney disease. Kidney disease becomes progressive, which means the disease gets worse over time. When your kidneys cannot remove impurities from the blood, it calls kidney failure.
These unremoved wastes of your body can cause severe problems and result in death. In this situation, your blood would have to be filtered artificially through dialysis, or you can also have a necessity of kidney transplant.
But following all the ways given above can keep you protected from kidney damage. So stay healthy.