The kidneys are essential organs for the healthy functioning of the human body. They regulate the volume and pH of the blood, but also blood pressure. They take care of filtering the plasma contained in the blood and identifying useful chemicals, separating them from those that must be discarded. Take care of your kidneys to improve your overall health and reduce the risk of getting sick. Problems can arise, but by following a few simple tips, you will be less likely to suffer from stones, infections or kidney failure.
Steps
Part 1 of 4: Eating Healthily
Step 1. Eat a balanced diet
General health, as well as that of the kidneys, depends on a healthy and balanced diet. Avoid fatty and salty foods, and eat plenty of fresh fruits and vegetables. To understand what a balanced diet consists of, start by taking a look at the food pyramid.
The foods contained in the first food pyramid formulated decades ago have been criticized by several public health experts, so it is preferable to consult the latest update that combines the principles of healthy eating with weight control
Step 2. Decrease your salt intake
It is not uncommon to have diets that exceed the recommended amounts of salt or sodium. Those with a high sodium content can have particularly negative effects on the kidneys, as there is a risk that they will raise blood pressure. Over time, excessively high blood pressure can damage the kidneys and cause serious illness.
- Choose fresh foods rather than packaged foods to reduce your sodium intake.
- When shopping for prepackaged foods, give preference to those that have the words "no added salt" or something similar.
- Get in the habit of reading the nutrition table on the food package to check the amount of sodium contained.
Step 3. Eat foods that don't tire your kidneys
The most important thing is to follow a healthy and balanced diet. Nevertheless, you will find certain foods on the market that are particularly useful for the kidneys and their functionality. Those that contain antioxidants, such as fruits and vegetables, can improve the general health and well-being of these organs. Among the best foods that should regularly appear on the shopping list are cabbage and cauliflower, berries (especially blueberries), red peppers and onions.
- While cranberries offer many benefits, cranberry juice sold in tetrapak packages may contain added sugars.
- Asparagus is considered particularly beneficial for kidney health.
Part 2 of 4: Drinking Healthily
Step 1. Drink lots of water
Good hydration brings great health benefits. In fact, ingested water allows the urine to be diluted and promotes kidney function and health. Some doctors recommend drinking eight glasses a day, but in some cases it is necessary to exceed these doses. Water helps to purify the body of toxins and harmful substances, therefore it helps the kidneys in this task and also in regulating body temperature.
Step 2. Consume water at regular intervals
By drinking it frequently throughout the day, instead of swallowing half a liter twice a day, you will also be able to improve kidney function. These organs are responsible for stabilizing the fluids inside the human body, so you will simplify their task by drinking less and more often.
Step 3. Drink alcohol in moderation
Excessive alcohol consumption can severely impair kidney function. One of the main activities of the kidneys is to filter the harmful elements present in the blood and alcohol is one of the unhealthy substances they deal with. Consequently, heavy alcohol consumption can prevent these organs from doing their job properly.
Furthermore, alcohol causes dehydration, which negatively affects the kidneys, unlike water which has a positive effect on their functionality
Part 3 of 4: Controlling Your Weight and Exercising Regularly
Step 1. Stay online
It is important to maintain a healthy weight, as being overweight can increase blood pressure, which in turn puts the kidneys in trouble. In order for weight and blood pressure to remain within healthy values, a healthy and balanced diet should be sufficient.
Being overweight can also lead to diabetes. This pathology, together with hypertension, is one of the main causes of kidney disease
Step 2. Get plenty of physical activity
Sport and exercise have a multitude of health benefits, and play an important role in slimming and weight control. In addition, by also promoting blood circulation and movement, they help the kidneys regulate blood flow within the human body. Regular exercise helps prevent diabetes and keep blood pressure stable, relieving the work of these organs and reducing the risk of kidney disease.
- If you are not used to exercising regularly, you should incorporate sport into your daily routine. Over time, you will feel its full benefits and improve kidney function. If you are very busy during the day or if you are a rather lazy type, it may seem like a daunting task, but you should do everything possible not to neglect this aspect.
- Perhaps for those who are not used to it, the best way to train without giving up the fun is to find a sport or physical activity that you really like.
- If the idea of joining a gym or joining a team isn't all that appealing, it could be a lot more fun and relaxing to play sports with a friend or partner.
Step 3. Load up on Vitamin D when exercising outdoors
It is known that a vitamin D deficiency can lead to kidney disease. One of the tasks of these organs is to activate vitamin D, so exposing themselves to sunlight and taking in this vital substance reduces their workload.
- By exposing yourself to the sun every day for at least fifteen minutes, you can improve kidney function.
- Vitamin D also helps regulate the body's calcium and phosphorus levels.
Part 4 of 4: Knowing How Kidney Problems Develop
Step 1. Learn about the activity of the kidneys
The first thing to do is to read up and know how they work and the tasks they are responsible for. These organs have a very important role: they purify the blood, keeping it healthy, and therefore facilitate the transport of nutrients within the human body, but also protect against disease and regulate the pH of the blood. If you reflect on their functions, you will realize how important it is to have healthy and functioning kidneys for your health.
Step 2. Learn how kidney problems can arise
Once you are aware of the functions and importance of their health, try to understand what the pathologies affecting these organs could depend on. The two most common causes are diabetes and high blood pressure. However, there are numerous other causes, including intoxication, injury, and physical trauma. For example, kidney disease could develop after a particularly violent bump in the lower back at the kidneys.
If taken frequently over an extended period of time, some pain relievers can cause kidney problems, so if you need to take medication regularly, see your doctor
Step 3. Ask your parents if there have been any cases of kidney disease in the family
They are often hereditary, so if you are able to discover a certain recurrence among the various members of your family, you could be at risk. In these cases, try to consult your doctor for more specific guidance on how to avoid the onset of inherited kidney disease.
