Did you know that kidneys are one of the five organs essential for your survival ? Knowing this, it’s alarming to note that as many as 17 people in every hundred suffer from some form of kidney disease. Additionally, while more than 200,000 people need a transplant every year, as little as 3% of these needs are met via legal donations.
In light of the above, it’s essential you make an effort to keep your kidneys working well. While regular health screening and checkups are a must, here are some others Do’s and Don’ts for healthy kidneys.
|Include kidney-friendly fruits and vegetables in your diet||
Cook with natural herbs and spices
Cut down on sugar and salt
Quit drinking alcohol
Stay hydrated by drinking at least two litres of water every day.
Don’t drink more than two litres of water unless you are diagnosed with kidney stones or are experiencing fluid-loss from sweating while exercising or in hot weather. Excessive water intake could decrease sodium in your blood to dangerously low levels .
Eat green vegetables as they can reduce the oxalate levels of your body. While most veggies are good for health, here are some special mentions:
- Beets can help remove calcium phosphate build-up and increase the acidity of your urine
- Cauliflower can help eliminate toxins from your body
- Low in potassium, the colourful and sweet-tasting red bell peppers can help in waste breakdown
Reduce consumption of sugar and salt. The sodium in salt increases the calcium content in your body that may cause kidney stones. Sugar absorbs more calcium and magnesium which leads to kidney stones.
Add fruits like these to your shopping basket:
- The antioxidants in Berries can reduce your risk of kidney diseases
- The vitamins in Apple can reduce the possibility of kidney failure
- Cherries can help reduce inflammation and protect your kidneys
- The vitamin C and citric acid in lemons can help maintain your body’s internal pH, making it a perfect kidney supplement
- And if Red Grapes are your favourite, then you are aiding your kidneys in recovering from tissue damage
Don’t miss out on a good night’s sleep. Sleeping seven to eight hours a night is essential for the proper functioning of your kidneys. Sleep deprivation throws off your sleep-wake cycle that regulates the kidneys’ functioning.
Cook with natural herbs and spices.
- Mint helps in detoxification
- Ginger helps in flushing out toxins from the kidneys and cleaning it
- Turmeric purifies the kidneys and the blood and prevents and treats kidney infections and inflammation
Cut down on caffeine consumptioni as caffeine dehydrates your body, leading to kidney stones. Limit caffeine to moderate doses – 200 to 300 milligrams per day.
Exercise regularlyi. Engaging in sports or any form of exercise helps with the flow of blood to the kidneys. Thus, consider adding weightlifting, running, cycling, or jump rope into your daily routine.
Quit drinking alcohol and stop smoking. Drinking alcohol can affect many parts of your body, including your kidneys. Alcohol consumption increases your blood pressure, which is a common cause of kidney disease. Smoking slows down the blood flow to your kidneys and narrows the blood vessels in the kidneys, impairing their functioning. Besides, it adversely affects other body parts, such as lungs.
Don’t self-medicate; avoid taking vitamin supplements and painkillers without consulting a doctor.
Following the dietary and lifestyle tips mentioned above will help you keep your kidneys healthy. This World Kidney Day, make a small change to live a happy and fulfilling life with your loved ones.