Doctors share simple tips to keep your kidneys healthy
Keeping the kidneys healthy is not a big task. Though their function is very complex, they are least demanding. Know from doctors about easy ways to keep your kidneys healthy
Kidneys are the fist-sized organs located at the bottom of our rib cage, on both sides of the spine, that enables our body to filter and expel waste properly and produce hormones to make them function properly. Taking care of our kidneys is pivotal as for maintaining our overall health and general well-being as they are the amazing organs which not only purify the blood of various metabolic waste but also help in regulating blood pressure, maintaining health of the bones, maintaining normal haemoglobin (essential for transferring oxygen in the blood from lungs to the tissues) and maintaining the electrolytes in our body.
However, kidneys can be a ‘silent killer’ because the kidney disease usually remains silent for longer period of time but regular and routine investigations can detect the kidney disease well in time and can be managed before hampering the health of the patient.
Tips to keep your kidneys healthy:
In an interview a nephrologist shared, “Keeping the kidneys healthy is not a big task. Though their function is very complex, they are least demanding. They just need a good amount of fluid intake 6 - 8 glasses of water per day, a healthy diet, control of blood sugar levels in case of diabetics and control of blood pressure in case of hypertensive. Also say a big ‘NO’ to smoking but at the same time, the good news is that they are ok with small amounts of alcohol intake.”
He added, “Being overweight can also affect kidneys directly just like diabetes and hypertension. Regular exercise and avoiding junk food help to protect our kidneys. With the growing incidence of diabetes and hypertension, one needs to be aware of kidney health and should get regularly screened for kidney health. The kidneys can be regularly assessed by just doing two tests i.e Urine Routine & Microscopy and S. Creatinine.”
Echoing the same, a Dr said, “Lifestyle disorders have increased the symptomatology and burden of chronic kidney disease. Regular exercise can significantly reduce the symptoms and retard the progression of chronic kidney diseases, which if not managed and monitored well can result in the requirement of dialysis or transplantation. Diabetes and hypertension damage kidney function significantly and if not managed kidneys can get damaged over several months or years. Therefore, it gets essential to keep these lifestyle disorders in check by doing exercises, which also reduces general symptoms like fatigue, weakness and pain associated with chronic kidney diseases.”
He stressed, "It is a non-invasive, cost-effective and therapeutic intervention that works at physical and psychological levels for all patients. Exercise helps in controlling blood pressure, blood sugar and lipid levels. Preventive measures like maintaining a healthy weight through exercise can also help us to avoid about 10% of kidney failures. However, the exercises should be performed with caution under the guidance of an expert as there are some practices that can worsen the problems in some patients."
Adding to the list of tips, another Dr shared some ways you can keep your kidneys healthy:
1. Regular exercise is the key - Keeping yourself active not only helps to maintain your waistline but also imparts other benefit to your body. In addition to that, a good dose of regular exercise even reduces blood pressure and boosts heart health and these two are pivotal to preventing kidney damage. Exercising doesn’t mean that one has to take part in marathon. Moderate exercise techniques like running, cycling and even taking up any dance form can do wonders to your kidney. Take up such activities which you enjoy and can stick to it to yield better results.
2. Make habit of drinking loads of water - Drinking water consistently is good for kidney health. The goal should be drinking eight glasses of water. Water helps to flush out sodium and other toxins from kidneys, thereby lowering the risk of kidney disease. Intake of water actually depends on many factors including health, climate, gender or other health conditions. People, who had a history of kidney stones, should drink a bit more water to help prevent stone deposits in the future.
3. Say NO to smoking - Since smoking either damages or blocks the blood vessels, it limits the blood flow in the kidney. Smoking increases the risk of developing renal cell carcinoma, a kind of kidney cancer. The risk of getting RCC gets dropped if you quit smoking.
4. Get your kidney tested regularly if you’re at risk - People who have the maximum chances of contracting kidney disease are diabetics, people who were born with low birth weight, those having cardiovascular issues, high blood pressure and obesity or those with a family history of kidney disease. These people should get their kidney tested regularly as they might be at risk.
5. Promise to reduce the intake of OTC pills - Take medicines only when the doctor has recommended it. Taking medicine on the drop of the hat can make you prone to kidney disease. OTC painkillers like ibuprofen and naproxen can damage kidneys. Consult your doctor first before opting for kidney-safe treatments in case you’re nurturing pain.