Our kidneys are designed such that their filtration capacity naturally
declines after the age of 30-40 years. With every decade after your 30s,
your kidney function is going to reduce by 10%. But, if you’re going to
increase the load on your kidneys right from the beginning, your risk
of developing kidney disease
later in life will definitely be higher. To be on the safe side, follow
these few tips and take good care of your kidneys to prevent the risk
of developing kidney problems.
1. Manage diabetes, high blood pressure and heart disease
In most of the cases, kidney disease is a secondary illness that results from a primary disease or condition such as diabetes, heart disease or high blood pressure. Around 50% of people who have diabetes develop kidney problems and hence, it is important for people with diabetes to have regular kidney function tests. Also, people with blood pressure higher than 140/90 mm Hg, need periodic medical advice and regular monitoring to reduce the risk of developing chronic kidney disease. Therefore, controlling sugar levels, cholesterol and blood pressure by following a healthy diet, exercise regimen and medication guidelines followed by an annual health check-up is good for all those above 40 years of age to keep kidney disease at bay.
2. Reduce the intake of salt
Salt increases the amount of sodium in diet. It not only increases blood pressure but also triggers the formation of kidney stones. Hence, it is a good idea to lower your intake of salt and restricting it to five-six grams of salt per day, which accounts to one teaspoon, is beneficial. In general, it is good to limit the amount of processed and restaurant food and eat home cooked food with clean and fresh ingredients.
3. Don’t resist the urge to urinate
Filtration of blood is a key function that your kidneys perform. When the process of filtration is done, extra amount of wastes and water is stored in the urinary bladder that needs to be excreted. Although your bladder can only hold a lot of urine, the urge to urinate is felt when the bladder is filled with 120-150 ml of urine. So, if you start ignoring the urge to go to the restroom, the urinary bladder stretches more than its capacity. This affects the filtration process of the kidney and also puts you at risk of kidney stones.
4. Eat fresh food and avoid junk
Nearly all processes taking place inside your body are affected by what you choose to eat and how you eat. If you eat more unhealthy, junk and fast food, then your organs have to face the consequences, including the kidneys. You should include right foods in your diet. Especially foods that can strengthen your kidneys like fish, asparagus, cereals, garlic and parsley. Fruits like watermelon, oranges and lemons are also good for kidney health.
5. Drink healthy beverages
Including fresh juices is another way of drinking more fluids and keeping your kidneys healthy. Juices help the digestive system to extract more water and flush out wastes from the body. Avoid drinking coffee and tea as they contain caffeine which reduces the amount of fluids in the body. So, the kidneys have to work harder to get rid of the harmful toxins. If you’re already suffering from kidney problems, you should avoid juices made from vegetables such as spinach and beets. These foods are rich in oxalic acid and they help in the formation of kidney stones. But you can definitely have coconut water.
6. Avoid alcohol and smoking
Excess intake of alcohol can disturb the electrolyte balance of the body and hormonal control that influences the kidney function. Smoking is not directly related to kidney problems but it reduces kidney function significantly. It also has an adverse effect on heart health which can further worsen kidney problems.
7. Exercise daily
Researchers believe that obesity is closely linked to kidney related problems. Being overweight doubles the chances of developing kidney problems. Exercising, eating healthy and controlling portion size can surely help you to lose extra weight and enhance kidney health. Besides, you will always feel fresh and active.
8. Avoid self medication
All the medicines you take have to pass through the kidney for filtration. Increased dosage or taking medicines that you are not aware of can increase the toxin load on your kidneys. That’s why you should always follow dosage recommendations and avoid self medication. Certain common anti-inflammatory drugs such as ibuprofen and naproxen cause kidney diseases if consumed on a regular basis. If you suffer from any long-term ailments such as chronic pain, arthritis or back pain, consult a doctor before popping a pill to prevent kidney damage. Read more about are your medications damaging your kidneys?
9. Drink plenty of pure water every day
10. Don’t “hold it”
11. Drink fresh juices
12. Eat right
Almost everything that happens inside your body is affected by the kind of foods you eat. If the foods you eat are toxic and unhealthy, then it will eventually affect body organs including your kidneys. This is one reason I recommend avoiding highly processed and refined convenience foods and fast foods.What should you eat? Foods that strengthen kidney function including green tea, watermelon, asparagus, garlic, parsley, celery and fish.
1. Manage diabetes, high blood pressure and heart disease
In most of the cases, kidney disease is a secondary illness that results from a primary disease or condition such as diabetes, heart disease or high blood pressure. Around 50% of people who have diabetes develop kidney problems and hence, it is important for people with diabetes to have regular kidney function tests. Also, people with blood pressure higher than 140/90 mm Hg, need periodic medical advice and regular monitoring to reduce the risk of developing chronic kidney disease. Therefore, controlling sugar levels, cholesterol and blood pressure by following a healthy diet, exercise regimen and medication guidelines followed by an annual health check-up is good for all those above 40 years of age to keep kidney disease at bay.
2. Reduce the intake of salt
Salt increases the amount of sodium in diet. It not only increases blood pressure but also triggers the formation of kidney stones. Hence, it is a good idea to lower your intake of salt and restricting it to five-six grams of salt per day, which accounts to one teaspoon, is beneficial. In general, it is good to limit the amount of processed and restaurant food and eat home cooked food with clean and fresh ingredients.
3. Don’t resist the urge to urinate
Filtration of blood is a key function that your kidneys perform. When the process of filtration is done, extra amount of wastes and water is stored in the urinary bladder that needs to be excreted. Although your bladder can only hold a lot of urine, the urge to urinate is felt when the bladder is filled with 120-150 ml of urine. So, if you start ignoring the urge to go to the restroom, the urinary bladder stretches more than its capacity. This affects the filtration process of the kidney and also puts you at risk of kidney stones.
4. Eat fresh food and avoid junk
Nearly all processes taking place inside your body are affected by what you choose to eat and how you eat. If you eat more unhealthy, junk and fast food, then your organs have to face the consequences, including the kidneys. You should include right foods in your diet. Especially foods that can strengthen your kidneys like fish, asparagus, cereals, garlic and parsley. Fruits like watermelon, oranges and lemons are also good for kidney health.
5. Drink healthy beverages
Including fresh juices is another way of drinking more fluids and keeping your kidneys healthy. Juices help the digestive system to extract more water and flush out wastes from the body. Avoid drinking coffee and tea as they contain caffeine which reduces the amount of fluids in the body. So, the kidneys have to work harder to get rid of the harmful toxins. If you’re already suffering from kidney problems, you should avoid juices made from vegetables such as spinach and beets. These foods are rich in oxalic acid and they help in the formation of kidney stones. But you can definitely have coconut water.
6. Avoid alcohol and smoking
Excess intake of alcohol can disturb the electrolyte balance of the body and hormonal control that influences the kidney function. Smoking is not directly related to kidney problems but it reduces kidney function significantly. It also has an adverse effect on heart health which can further worsen kidney problems.
7. Exercise daily
Researchers believe that obesity is closely linked to kidney related problems. Being overweight doubles the chances of developing kidney problems. Exercising, eating healthy and controlling portion size can surely help you to lose extra weight and enhance kidney health. Besides, you will always feel fresh and active.
8. Avoid self medication
All the medicines you take have to pass through the kidney for filtration. Increased dosage or taking medicines that you are not aware of can increase the toxin load on your kidneys. That’s why you should always follow dosage recommendations and avoid self medication. Certain common anti-inflammatory drugs such as ibuprofen and naproxen cause kidney diseases if consumed on a regular basis. If you suffer from any long-term ailments such as chronic pain, arthritis or back pain, consult a doctor before popping a pill to prevent kidney damage. Read more about are your medications damaging your kidneys?
9. Drink plenty of pure water every day
Staying well
hydrated helps maintain the volume and concentration of blood. It also
promotes good digestion, regulates body temperature and washes toxins
from the body. For most people, that means drinking about 64 ounces of
water every day.But if you have kidney problems or if you’re active and
sweat a lot, boost that amount so you are drinking half the amount of
your body weight in ounces. For example if you weigh 160 pounds, you
should drink at least 80 ounces or 10 glasses of filtered or purified
water every day.
One of the major jobs your kidneys
perform is to filter the blood in your body. When it’s done filtering,
extra water and waste products are stored in your bladder, waiting to be
excreted. But your bladder can only hold about 14 ounces of water which
isn’t much.When you ignore the need to go to the bathroom, your bladder
stretches more than it was designed to. So when you finally do urinate,
your bladder doesn’t completely empty. And this can lead to a urinary
tract infection.
While juicing isn’t a
“cure-all,”regularly enjoying fresh fruit and vegetable juices can help
keep your kidneys healthy. Juicing daily allows the digestive system to
absorb additional water and helps flush toxins and waste out of your
body. But if you suffer from kidney stones, it’s important to avoid
juices made from spinach, beets, collard greens and some other
vegetables. These vegetables are higher in oxalic acid which promotes
the formation of kidney stones.
Almost everything that happens inside your body is affected by the kind of foods you eat. If the foods you eat are toxic and unhealthy, then it will eventually affect body organs including your kidneys. This is one reason I recommend avoiding highly processed and refined convenience foods and fast foods.What should you eat? Foods that strengthen kidney function including green tea, watermelon, asparagus, garlic, parsley, celery and fish.
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