5 Ways to Keep your Kidneys Healthy

March 29, 2024

5 Ways to Keep your Kidneys Healthy

The value provided by one of nature’s most important filters found in the human body – the kidneys – cannot be overstated.
While the kidneys are primarily responsible for filtering excess water, waste products, and impurities in the blood, they also perform several other important functions. Kidneys regulate the salt, potassium, and pH levels in the body. They also produce the hormones that control the production of red blood cells and regulate blood pressure. If that’s not all, the kidneys also activate a certain form of Vitamin D that helps the body effectively absorb the calcium required for regulating muscle function and building bones.
Ensuring that your kidneys remain healthy is necessary for overall wellbeing and effective functioning of the body. Regardless of the life stage, there are a number of things you can do to keep your kidneys as healthy as possible. Let’s explore some of these options: 

1. Stay Hydrated

Drinking enough water each day goes a long way in kidney health. You ought to aim for at least 1.5 to 2 litres per day as consistent, regular water intake is recommended. Staying hydrated will help clear toxins and sodium from your kidneys while lowering the risk of chronic kidney diseases. The exact amount of water needed depends largely on one’s lifestyle and health as well, with factors like climate, exercise, gender, and so on coming into play.

2. Eat Healthy 

This certainly comes as no surprise. Eating healthy is a great place to start as far as kidney health goes, particularly a high fibre, low fat diet. Vegetables like cauliflower, red grapes, cabbage, bell peppers, onions, arugula, radish, turnips, and fruits like blueberries, cranberries, and pineapple are great for kidney health. Additionally, egg whites, skinless chicken, garlic, and olive oil are also great for maintaining good kidney function.


3. Manage your blood sugar levels

One’s risk of kidney disease is significantly higher with diabetes. The risk is highest when blood sugar control is poor. When the body’s cells cannot use the glucose in the blood, the kidneys are forced to work overtime to filter the blood. This exertion over many years can damage the health of the kidneys. If one can manage their blood sugar, this risk goes down. Thus, keeping blood sugar levels in the target range is key.

4. Keep your blood pressure in check

Maintaining healthy blood pressure levels plays a significant role in ensuring good kidney health. If your blood pressure readings are consistently high, you may have high blood pressure. You should consult a doctor and make dietary and lifestyle changes to address this. Also, if high blood pressure occurs alongside other health issues like high cholesterol, diabetes, or heart disease, this might impact your health status even more.


5. Watch your ingest

Smoking and vaping are a big no-no as far as kidney health is concerned. Smoking can for starters, damage blood vessels, which decreases blood flow to the kidneys. Additionally, over-the-counter pills such as nonsteroidal anti-inflammatory drugs (NSAIDs), like naproxen and ibuprofen might cause kidney damage if taken more frequently. In some cases, even herbal extracts and vitamin supplements might harm the kidneys. So, steer clear of such substances, and only consume drugs under the supervision of a medical professional.

While this list is a good place to start when it comes to looking after your precious kidneys, be sure to consult with a doctor before taking on any health regimen and undergo regular checkups to keep an eye on your kidney health.

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