The kidneys are one of the two primary organs of the body, located at the bottom of the rib cage on either side of the spine. Through their endocrine functions, kidneys assist in filtering the blood and removing waste products, regulate fluid, electrolytes, and acid-base balance, and maintain hemoglobin levels and bone health.
Aside from this primary purpose, your kidneys also execute the following important functions:
- Keeping a healthy fluid balance.
- Controlling the levels of sodium, potassium, calcium, and phosphorus in the body.
- Acids produced in cells are removed.
- Increasing vitamin D production for strong bones and muscles.
Maintaining kidney health is essential to the overall health and well-being of our bodies. The better health of your kidneys allows your body to filter and expel waste as well as generate hormones that help your body function properly.
The most common kidney disease is kidney stones. They are chronic and painful ones. Getting them removed may get tougher (in case you have larger ones). Despite having many kidney stones treatment, you have to suffer many. Hence, it is advisable to keep your kidneys healthy.
5 Best Tips for keeping your Kidneys Healthy
Below are some helpful tips that will help keep your kidneys in good condition:
1. Make healthy choices about your food
Diet plays a crucial part in keeping kidneys healthy by reducing certain risk factors that are associated with kidney problems. Pick fresh fruits and vegetables whole grains, whole grains, low-fat dairy products, or fat-free.
Reduce salt intake and added sugars, and make sure to consume less than 2300 mg sodium a day. Try to consume less than 10 percent of your calories coming from sugars added to your diet.
2. Workout and get physical activity
Regular physical exercise lowers your chances of suffering from kidney health in the long run since it can help prevent hypertension and obesity and helps maintain the health of your heart. These factors are crucial to prevent kidney damage.
Try to do at least thirty minutes of medium-intensity workout each day. Any type of exercise could be considered, such as cycling, walking, jogging, dancing, or any other activity of your choice.
3. Don’t smoke
Smoking causes damage to blood vessels, which reduces the flow of blood to the kidneys. If the kidneys don’t receive enough oxygen flow from blood, they can’t perform as they should.
Smoking increases the chance of developing the kidneys becoming cancerous and high blood pressure. Therefore, it is to stop smoking to ensure your kidneys are healthy.
4. Maintain a healthy body weight
Maintain a close eye on your weight since obesity increases the chance of developing health issues like heart disease and diabetes, which could cause kidney damage. If you’re obese or overweight, talk to a dietician about your own weight loss plan.
Make sure you engage in regular exercise and eat food items that naturally contain less sodium like whole cereals, cauliflower, blueberries, and more.
5. Stay Hydrated
A regular and consistent intake of fluids aids in eliminating extra sodium and the toxins that are in your body. This can reduce your risk of developing kidney problems over the long term. It is recommended that you take at least 1.5–2 Liters of water every day.
Fluid intake should be adjusted according to the weather, exercise, and health condition. It is advised not to drink excessive amounts of fluids and only consume the minimum quantity, since additional intake is not likely to improve kidney function.
The Bottom-line
Kidneys are in charge of a variety of functions, including the processing of bodily waste and the production of hormones. As a result, caring for your kidneys should be a leading health priority.
The best thing you can do to keep your kidneys healthy is to stay active and fit, a health-conscious lifestyle. However, following the above tips keep your kidneys healthy and maintain a better lifestyle!
If you have a chronic medical condition that puts you at risk for kidney damage or disease, you should work precisely with your doctor to monitor for signs of having kidney stones or kidney function loss.
