The kidneys are vital organs for the survival of our organism. They have the very important task of cleaning the blood, ridding the body of waste and regulating blood pressure, but their functions do not end there. The health of your kidneys depends on how you treat the rest of your body and your lifestyle. If you are wondering what you can do to start taking care of it, read on to find out.
Steps
Part 1 of 3: Maintain a Healthy Diet
Step 1. Eat lots of fruits and vegetables
You've probably already heard that they contain antioxidants, fiber, vitamins, and minerals. All these substances are essential for the proper functioning of the organism. It is therefore well known that our daily diet should include plenty of fruit and vegetables, which are naturally low in sodium (more commonly known as table salt).
- Excessive salt consumption prevents the kidneys from functioning properly and can lead to stone formation.
- A good tip to practice while cooking is to substitute half of the salt you would normally use with other spices.
Step 2. Avoid fried foods and only consume healthy fats and oils
Fast food and industrial food have a high concentration of salt and saturated and trans fats, which you should avoid.
- Prefer fresh foods or, if they are not available, frozen ones.
- Fatty fish, extra virgin olive oil, nuts and avocados are excellent sources of healthy fats, which are needed to coat and protect vital organs.
Step 3. Pay attention to the quantities
Serve moderate portions and eat slowly. When the food you eat is high in nutritional value, it doesn't take much to feel satisfied. You will feel more active during the rest of the day and will be able to keep your weight under control.
- The condition of overweight has been associated with various diseases, including serious ones, such as diabetes and hypertension, which in turn are risk factors for numerous kidney and cardiovascular diseases.
- Kidney function improves if you maintain an appropriate weight for your body and age.
Part 2 of 3: Exercise Regularly
Step 1. Walk, walk, walk
Make your legs your primary means of transportation. Walking is a very effective and natural physical discipline. Any type of exercise helps to slow down the aging process and keep internal organs healthy, which is very important for the kidneys. Try to put these simple tips into practice:
- At home, at work or even at the mall, always use the stairs instead of the elevator.
- Walk to school or work. If that's not possible, park your car a few blocks away or get off a couple of stops early and walk to your final destination.
Step 2. Choose a physical discipline that involves all muscle groups
The best way to keep the body healthy is to play sports. Swimming, biking, dancing and rowing are just a few examples of the many activities you can choose from. In addition to strengthening the muscles of all parts of the body, playing sports helps you maintain a healthy body weight and reduces the risk of developing a chronic condition.
Step 3. Choose a type of exercise you enjoy
If you've made a commitment to exercise regularly, don't underestimate the importance of choosing something you enjoy doing. Otherwise, your intentions will be doomed to fail.
- Join a soccer team in your neighborhood, learn to skateboard, take dance lessons, play outdoors with your kids or friends, or increase sexual activity with your partner.
- All of these activities improve the overall health of the body and induce the production of endorphins, the hormones associated with the feeling of well-being and happiness.
- Sitting or standing for many hours can be very bad for your kidneys. The situation gets even worse if you don't drink enough water during these long periods of inactivity.
Part 3 of 3: Keeping the Body Hydrated
Step 1. Keep your body hydrated throughout the day
Get into the good habit of keeping a bottle of water close at hand and sipping it regularly throughout the day. Take advantage of the opportunities to fill it, for example when you are in the office or at the gym. Adequate hydration facilitates the work of the kidneys.
Step 2. Avoid sugary drinks
Sugar-filled sodas can dehydrate your body and make you fat, two things you need to avoid for the sake of your kidneys.
- You should also avoid all drinks that contain artificial flavors, even sweet coffee-based ones.
- It is advisable to drink at least eight glasses of water a day (for a total of two liters).
Step 3. Drink natural fruit juices and infusions
Some drinks are naturally diuretic and help improve kidney function.
- The juice of pineapple, apple and various berries (especially blueberries) is recommended for people suffering from chronic kidney disease or a related disease.
- Green tea and some infusions, such as hibiscus or chamomile, also improve kidney health.
Advice
- Go to the doctor for a general check-up at least once a year. He will measure your blood pressure and prescribe routine tests (for example to find out your cholesterol and glucose levels in your blood) that will help determine if you have developed - or could develop - a kidney problem.
- Smoking and excessive amounts of alcoholic beverages increase the likelihood of developing diabetes or high blood pressure, which can cause or aggravate kidney problems. Give up both of these vices.
