When you think of following a healthy lifestyle, your kidney is hardly ever a top priority. However, recent studies show that 17.2% of Indians have been diagnosed with kidney problems. On World Kidney Day, it is important to raise awareness and learn simple tips which can help keep your kidneys healthy.
What You Should Know About Kindey Health:
What Is The Role Of Kidneys?
The main function of kidneys in your body is to filter waste products, excess water, and other impurities from your body to your bladder. They produce hormones that regulate and control the production of red blood cells.
Kidneys help in building bones and muscle function by activating Vitamin D in the body. They can also regulate pH, salt, and potassium levels in the body. That’s why kidney health is an important factor in your overall health.
Who Is At Higher Risk Of Kidney Damage?
Knowing if you are at a higher risk of kidney problems, can help you take more precautions. Here are some conditions that could have a bad effect on your kidney health:
- Being over 60 years old.
- Low birth weight
- Cardiovascular diseases
- Family history of high blood pressure
If you suffer from any of these conditions, it might be better to have regular kidney function tests.
How To Keep Your Kidneys Healthy?
If you don’t have any serious conditions you can try to keep your kidneys healthy at home too. Follow these tips to keep your kidneys in good condition.
1. Regular exercise
Obesity, or even being overweight, can increase the risk of chronic kidney diseases. You do not need stressful workouts. Instead, even activities like walking, cycling, jogging and dancing can help you lose weight and improve your overall health.
2. Increase water intake
‘Stay hydrated!’ is one of the best advice for good kidney health. While the thumb rule is drinking 8 glasses of water a day, you should try and drink 1.5 to 2 litres of water. But this number will change according to your health condition and lifestyle
3. Follow a healthy diet
A healthy diet for your kidney would be low in sodium and processed foods with a focus on fresh ingredients. This includes apples, berries, oranges, and other citrus fruits as well as vegetables like cabbage, cauliflower, and sweet potatoes.
4. Stop smoking
This should go without saying. Smoking is a harmful habit that has harmful effects on your entire body. Smoking puts your kidney at higher risk of cancer and also blocks flow of blood to your kidneys.
5. Monitor blood pressure
Kidney damage is one of the many effects of high blood pressure. If you suffer from high blood pressure you should monitor it regularly and even take pills recommended by a doctor. However, you should note that some over-the-counter (OTC) medication can damage your kidneys and it is better to double-check your concerns with your doctor.