Top 10 ways to keep kidneys healthy
After the age of 40 the body starts to go through many slow changes and one most important part of our body that needs extra care is the kidneys.
These small bean-shaped organs called kidneys help in cleaning blood, eliminating waste from our body through urine and balancing the levels of essential bodily fluids.
Keeping kidneys healthy can prevent life threatening problems later in life such as kidney failure, high blood pressure and may even prevent the need for dialysis.
There are Top 10 ways to keep kidneys healthy even in the 40s and beyond. No complex treatments are needed – just small daily habits can make a big difference.
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Top 10 ways to keep kidneys healthy | kidney health tips
1. Drink enough clean water daily but not overhydrated.
Staying hydrated is one of the easiest and most effective ways to help kidneys work better. Basically water helps remove toxins and waste from the blood.
(i). Aim for 6 to 8 glasses of water a day.
(ii). Use clean and filtered water to avoid harmful chemicals.
(iii). avoid Drinking too much soda or sugary drinks can harm the kidneys over time.
2. Healthy food for kidneys
Food has a strong impact on kidney health and eating the right kind of food can reduce pressure on the kidneys.
Best foods for kidney health are as follows:
(i). Berries (like blueberries, strawberries)
(ii). Apples
(iii). Cabbage
(iv). Cauliflower
(v). Garlic
(vi). Onions
(vii). Olive oil
(viii). Fish rich in omega-3 (like salmon and sardines)
3. Avoid salty and processed foods
Avoiding (or reducing the intake of) the following foods helps prevent kidney problems.
(i). Processed meats
(ii). Canned soups
(iii). Pickles
(iv). Chips and salty snacks
(v). Fast food
These salty or processed items increase blood pressure and put pressure on the kidneys.
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4. Reduce salt in meals
Access of salt in food can damage kidneys over time. After age 40 blood pressure often goes up and high blood pressure is one of the main causes of kidney disease.
How to reduce salt-
(i). Prepare food at home instead of eating out often.
(ii). Following herbs and spices like turmeric, ginger, basil or black pepper are good for kidneys, which can replace salt.
(iii). Properly read food labels then only buy ‘low sodium’ products.
5. Stay Active, do exercise daily
Exercise improves blood flow and reduces weight which lowers the pressure on kidneys. No need for hard workouts just simple movements help kidneys healthier.
Following activities must be added in daily routine.
(i). Walking for 30 minutes a day
(ii). Gentle yoga or stretching
(iii). Light cycling or swimming
(iv). Gardening or housework
Daily exercise also helps in managing body blood sugar which is important because high blood sugar can lead to kidney damage.
6. Limit pain killers and avoid unnecessary medicine
Many people take painkillers like ibuprofen or naproxen without realizing that long term use can harm the kidneys.
To stay safe
(i). Only take medicines when really needed.
(ii). Avoid mixing too many drugs without a doctor’s advice.
(iii). Try natural pain relief techniques like heat packs or turmeric or gentle massage.
7. Control blood sugar and blood pressure
Diabetes and high blood pressure are two top reasons for kidney failure. After 40 regular checkups become more important.
Simple steps to manage these-
(i). Choose whole grains instead of white bread or rice.
(ii). Eat more fiber from vegetables and fruits.
(iii). Avoid sugary drinks and processed snacks.
(iv). Relax daily to reduce stress, practicing deep breathing helps.
(v). Check blood pressure and sugar levels regularly.
8. Quit smoking and reduce alcohol
Smoking narrows blood vessels and lowers blood flow to the kidneys. Alcohol especially in large amounts increases toxins that kidneys must work harder to remove.
Cutting back or quitting smoking/ Alcohol helps kidney and heart health.
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9. Get good sleep every night
Sleep helps the body repair itself. Poor sleep has been linked to kidney problems in many studies.
Tips for better sleep-
(i). Go to bed and wake up at the same time every day.
(ii). Avoid watching TV, Mobile etc. 1 hour before sleeping.
(iii). Keep the bedroom cool and dark and quiet.
(iv). Avoid heavy meals before bedtime.
10. Get regular health checkups done
Kidney disease can stay silent for years. Regular tests like blood pressure, urine analysis and creatinine levels can catch early signs.
Do not forget to ask the doctor about these tests especially after age 40:
(i). eGFR (estimated glomerular filtration rate)
(ii). Urine protein test
(iii). Blood pressure monitoring
Early action can prevent serious kidney trouble later on.
Important Tip: Do not hold urine
Empty your bladder regularly. Holding back urine can cause it to thicken and increase the risk of kidney stones.
Kidney Supplements : List
Disclaimer:
Dear Friends, I appreciate you reading this article.
Just to let you know, We wrote this with the assistance of generic information available.
A doctor should be consulted before adopting anything you learn about your health anywhere.
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