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What are 6 ways to keep your kidneys healthy? Diet tips and fitness techniques

The kidneys are fist-sized organs that sit at the bottom of your rib cage on both sides of your spine. They allow your body to efficiently filter and eliminate waste while creating hormones to keep it in good working order.

Keeping your kidneys healthy is important to maintaining our overall health and well-being. They are amazing organs that help regulate blood pressure and maintain healthy bones, normal hemoglobin and electrolytes in our body.

According to the National Kidney Foundation, more than 37 million people in the United States suffer from chronic kidney disease, of which only 10% are aware of their condition.

The kidneys remove waste from the blood and create hormones. If left untreated, CKD, a type of kidney failure, allows toxins to build up in the body, which can lead to heart disease and stroke. It can potentially progress to end-stage renal disease, which requires dialysis or a kidney transplant to survive.

Don’t be overwhelmed by this information. Keep reading this article and you will find ways to keep your kidneys healthy.


Watch Your Kidneys: 6 Ways to Keep Your Kidneys Healthy

It is not difficult to keep the kidneys healthy. They are one of the least demanding organs, despite their sophisticated function.

Maintaining kidney function is essential for overall health and well-being. Your body will filter and evacuate waste properly and create hormones to help your body function if your kidneys are healthy.

Here are some tips to keep your kidneys in good shape:

1) Drink plenty of water

Drinking eight glasses of water a day won’t magically cure ailments, but it’s a good thing to do because it helps you stay hydrated. Consistent water intake helps keep your kidneys healthy.

Water helps flush out salt and toxins from the kidneys. It also lowers your chances of developing chronic kidney disease.

Aim for 1.5 to 2 liters of water per day. The amount of water you need is mainly determined by your health and lifestyle.

When planning your daily water intake, consider factors such as climate, exercise, gender, general health, and whether you are pregnant or breastfeeding.

People who have had kidney stones in the past should drink more water to prevent future stone formation.


2) Eat healthy

Your kidneys process everything you eat and drink, including harmful substances such as fats, salt and sugar.

A poor diet can contribute to high blood pressure, obesity, diabetes and other damaging kidney disorders over time.

A healthy diet includes plenty of fruits, vegetables, and whole grains, as well as minimally processed meals.

So, rather than overloading our diets with processed foods, eating fresh meals is one way to keep your kidneys healthy.


3) Exercise regularly

Regular exercise can keep your kidneys healthy by lowering blood pressure as it has an anti-inflammatory effect on the body. Aim to do workouts that involve large muscle groups, such as swimming or cycling. These workouts can help keep your kidneys in good shape.

Regular exercise benefits your health in more ways than one. It has the potential to reduce the risk of chronic kidney disease. It can help lower blood pressure and improve heart health, both crucial in preventing kidney damage.

To reap the benefits of exercise, you don’t need to run marathons. Exercises like walking, running, cycling, and even dancing are beneficial for keeping your kidneys healthy.


4) Keep a check on blood sugar level

Kidney damage can occur in people with diabetes or other disorders that generate high blood sugar.

Your kidneys are forced to work very hard to filter your blood when your body’s cells cannot use the glucose (sugar) in your blood.

Controlling your blood sugar reduces the risk of harm.


5) Reduce caffeine intake

Although coffee has its benefits, too much caffeine can be harmful to your health. Caffeine dehydrates your body by absorbing all the water, which can lead to kidney stones.

It also reduces the amount of oxalate in your system, which could damage your kidneys. Avoid consuming excessive amounts of meat and shellfish, as they may contain toxic uric acid which can impair kidney function.


6) Berries and beets to go!

Berries are rich in antioxidants, which help reduce the risk of kidney disease. Blueberries, raspberries and blackberries are all good for your kidneys.

Beets, on the other hand, contain betaine, an antioxidant that helps eliminate calcium phosphate buildup and increases the acidity of urine.

Beets also contain iron, magnesium and folate, which aid blood circulation.


Take away

The best thing you can do to keep your kidneys healthy is to take care of your body to reduce your risk of getting conditions that strain your kidneys.

Eat well, exercise often and control your weight. These healthy habits aren’t new and certainly aren’t limited to kidney health. A healthy body starts with healthy kidneys.


Q. Do you include these tips in your daily life?

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Edited by Rachel Syiemlieh

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