Those small bean-shaped organs (kidneys) play a crucial role in your overall health. They filter waste and excess fluid from the blood, regulating blood pressure and electrolytes. They produce hormones that stimulate red blood cell production and activate vitamin D. Because our kidneys do so much for us, it is our duty to keep them healthy and functioning.
If you are looking forward to improving kidney health, look no further. This guide will be the ultimate solution for how you can improve kidney health.
Fortunately, some thoughtful lifestyle changes can support and even improve your kidney health. The following tips will help you take better care of your kidneys:
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Hydration is Key
Water helps kidneys effectively filter blood, remove waste and prevent complications like kidney stones and urinary tract infections. Drinking plenty of water dilutes urine and makes it easier for kidneys to flush out toxins and maintain overall fluid balance.
Our kidneys rely on sufficient water to filter waste products and toxins from the blood, preventing buildup in the body. Dehydration can cause concentrated urine, increasing the risk of kidney stone formation as minerals and salts become more likely to crystallise.
Water effectively dissolves and distributes antibiotics, making them more effective in treating urinary tract infections (UTIs). Chronic dehydration often results in long-term kidney damage.
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Healthy Diet
A healthy diet helps maintain a balanced electrolyte and mineral balance. It supports kidney function and can potentially slow or prevent the progression of kidney disease. Here is some dietary advice for your kidney health:
- Limit your sodium intake, as it can lead to high blood pressure, which can damage the kidneys.
- While protein is essential, excessive intake can stress the kidneys. Consult with a dietitian to determine the appropriate amount of protein intake for your individual needs.
- It is important to manage phosphorus and potassium intake, especially when kidney function declines.
- A diet rich in fruits, vegetables, whole grains and lean protein is beneficial for overall health, including kidney health. Also, limit saturated and trans fats.
- Fluid intake is necessary for filtering waste and toxins effectively.
- A healthy weight is always recommended as it reduces the risk of kidney disease and other health issues.
Visit a registered dietitian for weight management and dietary advice.
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Manage Blood Pressure
High blood pressure can damage the delicate blood vessels and filtering units within the kidneys, leading to kidney disease and impaired function. Controlling blood pressure can slow down the progression of kidney damage and protect overall health.
Healthy kidneys regulate blood pressure by controlling fluid and electrolyte balance and by producing hormones that affect blood vessel constriction. Uncontrolled high blood pressure can damage the capillaries (small blood vessels) within the kidneys, leading to scarring and reduced filtration capacity.
Not only kidney health but managing blood pressure also reduces the risk of cardiovascular problems like heart attack and stroke. Normal blood pressure goals are below 140/90 mm Hg, but for individuals with diabetes or chronic kidney disease, the goal is often below 130/80 mm Hg.
Manage blood pressure by adopting healthy dietary changes, weight management, limiting alcohol, quitting smoke and exercising regularly.
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Quit Smoking and Limit Alcohol Intake
Your kidneys can get severely damaged if smoking and drinking are your regular habits. Excessive alcohol consumption can negatively impact kidney health, potentially leading to kidney damage and disease. Smoking is responsible for damaging blood vessels throughout the body, including those in the kidneys, reducing blood flow and impairing kidney function.
Smoking can change urine composition, increasing the risk of kidney stone formation. Also, cigarettes contain harmful chemicals that can trigger inflammation and oxidative stress. Smokers are generally at higher risk of developing kidney disease.
Drinking regularly can affect the kidney’s ability to filter blood and regulate fluid and electrolyte balance. Excessive consumption can increase the risk of high blood pressure and major risk to kidney disease.
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Exercise
Regular exercise is beneficial in many ways for your kidney health. It improves blood circulation, blood pressure control and weight. Exercise helps reduce kidney disease and related complications.
While regular exercise is good for overall health, excessive or strenuous exercise can lead to temporary reductions in kidney function, particularly during and shortly after intense activity. During exercise, the body redirects blood flow away from the kidneys and towards working muscles, leading to a temporary decrease in blood flow to the kidneys.
Muscle breakdown during exercise releases creatinine, a waste product that the kidneys filter out. While this is normal, strenuous exercise can lead to a temporary increase in creatinine levels in the blood, which is why you must consult a kidney specialist in Chermside and look after the exercise severity.
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