7 Simple Steps to Keep your Kidneys Healthy and Prevent Kidney Issues

December 18, 2024

7 Simple Steps to Keep your Kidneys Healthy and Prevent Kidney Issues

Verified By
KIMS-SUNSHINE
Specialist,
18 December, 2024

7 Simple Steps to Keep your Kidneys Healthy and Prevent Kidney Issues

The kidneys are a pair of organs that help in filtration of blood using very specific filtration units called the glomeruli, that are present in large numbers in both of them. Apart from helping with excretion which is a primary function, the kidneys help in electrolyte retention, produce hormones that help in maintenance of blood pressure and also assist in maintaining bone density. Let us learn about 7 simple but highly effective ways to keep your kidneys working happily through your lifetime.

How to Reduce Risk of Kidney Disease Effectively-

Kidney disease normally has a genetic component to it, so if you have a family history, then you should take annual health screenings seriously. The risk of suffering from kidney disease is also high when you have comorbid conditions like diabetes, high blood pressure or heart disease. What is worse is that symptoms do not show up until much later, which is why it is important to be aware of subtle signs that do show up initially. You can however greatly reduce the risk of kidney disease by making sustainable lifestyle changes and by ensuring you eat healthy. Sodium, magnesium and potassium levels are highly regulated in the body, so they are not all excreted. They may be reabsorbed when needed, which is why you should be careful with sodium consumption. Too much sodium can mess with your blood pressure and eventually lead to kidney damage.

Tips to Avoid Kidney Problems Through Diet-

You should aim to get multiple servings of fruits and vegetables every day. When it comes to carbohydrate sources, opting for whole grains like wheat, bran and related flours, millets is good. They also have lower levels of potassium. A renal diet is needed when you have kidney problems. This is so you don’t overwork your damaged kidneys. This also means that waste won’t accumulate in your blood and body, leading to other medical issues. So, stay away from salty foods, processed and cured meats and snacks and try to eat freshly prepared food that is not fried a lot. When there is an electrolyte imbalance, you may notice swelling in your feet, hands and neck or face due to fluid retention. Moderation is your best friend when it comes to eating everyday.

Effective Lifestyle Changes for Kidney Health-

Making small tweaks to your daily routine can greatly help in retaining kidney function, while even improving it in some instances. You should be looking at the following aspects closely-

Your diet is super important. If you design a heart-friendly diet, then your kidney is going to be safe too.
You should drink at least 2-3 litres of water every day, even more if you are physically active.
Talk to your doctor about reducing prescription medications, if possible.
Drinking alcohol can be damaging to your kidneys in the long run.
Getting annual health checkups done should be your priority.
High amounts of protein in your diet can be bad for your kidneys. So, you should eat appropriate amounts only.
High levels of stress can cause your kidneys to get affected, because of high blood pressure. So, taking measures to NOT get stressed are super important.

Conclusion

Taking good care of your kidneys should not force you to make radical changes to your daily routine. You may not follow through after some time. So, it makes sense to be careful about making small changes that slowly add up, so that you stick to them in the long term. Your diet, hydration levels and electrolyte levels are very crucial to determine kidney health. Lowering blood pressure should be a priority. Being overweight can cause too much stress for the kidneys, so exercise and try to maintain an optimum body weight. Remember- you get only one pair of kidneys to last for a lifetime. So, if you take good care of them, they may serve you really well till the very end.

Frequently Asked Questions

How much water should I drink daily to keep my kidneys healthy?

You should have about 8 glasses of water- i.e. 2-3 litres of water everyday. Intake will however vary based on temperature, physical activity and other factors.

What are the early signs of kidney problems I should watch for?

If you have dark coloured or foamy urine that smells weird, notice blood or have pain in the abdomen- then you should get yourself checked.

How does high blood pressure impact kidney function?

High blood pressure can cause the arteries in your kidneys to get compromised- which means that blood will not be filtered properly. This impacts kidney function adversely.

How does diabetes influence kidney health?

It can constrict blood vessels, leading to high blood pressure which is also damaging to the kidneys. Long term kidney disease can lead to scarring and fibrosis and ultimately lead to an accumulation of waste products in the body.

What regular tests should I get to check my kidney function?

Simple blood tests, glomerular filtration rate (GFR) and urine tests are usually recommended by doctors to check kidney function. Blood tests normally check for creatinine levels, blood urea nitrogen and related compounds, while imaging can also be used at times.