Did you know that there is an amazing organ inside your body that works for you all day long, silently and without any effort? It is the kidneys . Like a filter, their main job is to filter out the unwanted substances and toxins from the body. You would be surprised to know that about 180 liters of blood are cleaned by these two small organs every day. So how important is it that we take good care of these two silent workers, right? Let's see what we can do to keep these two precious kidneys healthy.
Watch your blood pressure .
High blood pressure , or as we all know it, " pressure, " is one of the biggest enemies of the kidneys. Imagine that when water flows through a water pipe under high pressure, there is a high chance of damaging the pipe, right? That's how it is. High blood pressure , or hypertension, damages the delicate blood vessels inside the kidneys. Over time, this damage gradually causes the kidneys to lose function.
The scary thing about this is that many people have high blood pressure but don't show any outward symptoms. You can have high blood pressure inside your body without feeling any discomfort. That's why it's so important to have your blood pressure checked by a doctor regularly .
Do you have diabetes ? Then control your blood sugar .
Like high blood pressure, diabetes is also a major cause of kidney disease. When blood sugar levels are high for a long time, it damages the delicate filters in the kidneys. Simply put, the excess sugar in the blood "clogs" the filters.
If you have diabetes, it's important to work with your doctor to keep your blood sugar levels under control. You can do this by taking your medications on time, eating a healthy diet , and exercising.
Be Careful with Medications
We are used to going to the pharmacy to buy painkillers for minor headaches and body aches. However, using such painkillers, especially drugs like ibuprofen, for a long time without consulting a doctor is not good for the kidneys. These are called `Non-steroidal anti-inflammatory drugs (NSAIDs).`
Also, some medications for mental illnesses, such as `(Lithium)`, and some medications for HIV infection can affect the kidneys. So if you have been prescribed any medication, take it exactly as your doctor tells you. Also, using drugs, especially `(Cocaine)`, can cause serious damage to the kidneys.
A Healthy Lifestyle is Medicine for Kidneys Too
We know that a good diet and regular exercise are good for the heart and good for weight control. Also, these things are good for both your blood pressure and sugar levels. So indirectly, it provides great protection for your kidneys as well. Let's see what are the important points under this.
Let's reduce the salt a little.
We use salt to season food. But eating too much salt can increase blood pressure and put strain on the kidneys. It is recommended that you do not consume more than 2,300 milligrams of sodium per day. That is about a teaspoon. Packaged foods, biscuits, and sauces from the store may contain more salt than we think. So stop the habit of adding salt to your food today.
The secret to drinking water
Water is essential for the kidneys to do their job properly. When your body doesn't have enough water, it becomes difficult for them to filter out toxins. But drinking too much water doesn't make your kidneys healthy. Usually, about 2-3 liters of water a day is enough. The best way to know if you're getting enough water is to look at the color of your urine. If your urine is light yellow or colorless, that's good. If it's dark yellow, that means you need to drink more water.
Stay away from smoking and alcohol.
Smoking interferes with blood flow to every organ in the body, including the kidneys. Also, if you are taking medication for blood pressure, smoking can reduce the effectiveness of those medications.
If you do drink alcohol, do so in moderation. The recommendation is to limit yourself to one drink per day for women and two drinks per day for men. One drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits such as whiskey or rum. Binge drinking can cause acute kidney injury.
| Healthy Habit | Benefits for Kidneys |
|---|---|
| Balanced diet and exercise | Controls blood pressure and blood sugar levels. |
| Reducing salt consumption | Controls high blood pressure and reduces pressure on the kidneys. |
| Drink enough water. | Helps to easily remove toxins and prevent the formation of stones. |
| Avoiding smoking | Ensures good blood supply to the kidneys. |
Regular Doctor Visits
Even if you think you're healthy, it's still important to see a doctor at least once a year for a routine checkup, because kidney disease often doesn't show any symptoms in its early stages.
Remember, kidney disease often doesn't show any symptoms in its early stages, which is why it's important to get tested.
Your doctor will get an idea of the health of your kidneys through a few simple tests.
- Blood test: This measures how well your kidneys are filtering blood. This is called the GFR (Glomerular Filtration Rate) test. In general, a GFR of over 90 for an adult is considered good. This number tends to decrease as you get older.
- Urine test: This checks for a type of protein called albumin in your urine. Healthy kidneys do not excrete this protein in the urine. If albumin is present in the urine, it can be an early sign that your kidneys are damaged.
If these tests show any problems, your doctor will refer you for further tests. If there is a disease, the earlier it is identified, the easier it is to treat.It can also minimize damage to the kidneys.
Take-Home Message
- Check your blood pressure and blood sugar levels regularly and keep them under control. These two are the biggest enemies of the kidneys.
- Do not use medications such as painkillers for a long time without the advice of a doctor.
- Eat a balanced diet, low in salt and sugar, and high in fruits and vegetables. Exercise daily.
- Quit smoking completely. Limit alcohol consumption.
- Even if you don't have any symptoms, see a doctor at least once a year and get a simple blood and urine test to monitor your kidney health.
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