The kidneys are fist-sized organs at the bottom of each person's ribs. The kidneys have vital functions, such as removing waste from the blood and producing hormones regulating blood pressure. The discarded waste will be stored temporarily in the bladder and then excreted through the urine. By keeping the kidneys healthy, the body will filter and dispose of waste properly. Below are some tips that can be done to maintain kidney health.
Adopt an Active Lifestyle
Not only good for getting the desired body proportions, but regular exercise can also help reduce the risk of chronic kidney disease. In addition, exercise can lower blood pressure and improve heart health, which are important for preventing kidney damage.
Manage Blood Sugar
People with diabetes, or a condition that causes high blood sugar, may have damage to their kidneys. When the body cannot use glucose in the blood, the kidneys must work harder to filter and clean the blood. If this condition is left unchecked, dangerous damage to the kidneys can occur.
Monitor Blood Pressure
High blood pressure can cause damage to the kidneys. If high blood pressure occurs along with other health problems, such as diabetes, heart disease, or high cholesterol, the impact on the kidneys will be even more significant. Normal blood pressure measurement results are around 120/80 mmHg. If the result is more than 140/90 mmHg, it is included in the high category.
Many factors can increase blood pressure, including lack of sleep.
Maintain a Healthy Weight
Overweight people are at risk for several health conditions that can damage the kidneys, including diabetes, heart disease, and kidney disease. A nutritionally balanced diet low in sodium, processed meats, and other kidney-damaging foods can help lower blood pressure.
Drink Lots of Water
Regularly consuming water is good for kidney health. Water helps clear sodium and toxins from the kidneys. In addition, water can also reduce the risk of chronic kidney disease. Even though everyone's water needs are different, at least aim to consume 1.5 - 2 liters of water every day.
Avoid smoking
Cigarettes can damage blood vessels in the body. Damage to blood vessels can cause slowing of blood flow in the body and towards the kidneys. Smoking can also put your kidneys at a higher risk of cancer.
Increasing the risk of breast and cervical cancer is another example of the dangers of smoking for women.
Check Kidney Health
Don't hesitate to have regular kidney function tests if you have a high risk of kidney damage or disease. The following are groups of people who have a higher risk of kidney disease:
- People over 60 years old
- People born with low body weight
- People who have cardiovascular disease
- People who have a history of high blood pressure
- People with obesity
Some kidney diseases are progressive, or their condition worsens over time. Kidney failure will occur if the kidneys have lost their ability to remove waste in the blood. For that, don't forget to maintain kidney health, Ladies!
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Source:
Goldman, L. & Soliman, M. (2023). 8 Ways to Keep Your Kidneys Healthy. [online]. https://www.healthline.com/health/kidney-health