10 healthy habits for Happy Kidneys
Your kidneys incessantly work very hard to keep you healthy – without asking for much in return from you. But you should ensure that your kidneys always remain healthy to work efficiently. To safeguard your kidneys’ health, you can make a few lifestyle changes that can help protect your kidneys from damage.
Sometimes, the changes that you want may not happen because you may not have the time and resources. You may, at times, find it difficult to break your unhealthy habits.
But don’t worry, even small changes in your daily routine can make a huge difference to your kidney’s health. In addition, these changes can benefit you in many ways by improving your overall health and well-being.
10 Healthy Habits: Happy Kidneys
To ensure better health of your kidneys, follow these 10 healthy habits:
- Eat lots of fruits and vegetables:. Eat 3 to 4 portions of fruits and vegetables each day. Cut down on the amount of saturated fats and sugar you eat.
- Cut down on sugar: Excess sugar intake can lead to excess calories and weight gain – which is a risk factor for high blood pressure and diabetes. Both these conditions are the major risk factors for kidney disease.
- Ensure Sound Sleep: Inadequate sleep can lead to stress and other health issues that can impact your kidneys’ function. Your sleep-wake cycle is crucial for optimal kidney function. Therefore, Inadequate or disturbed sleep can impact your kidney’s function
- 4. Stay Hydrated: Drink enough water to keep your kidneys healthy. Water helps in flushing out crystals that lead to kidney stones and bacteria that cause urinary tract infections (UTIs).
- Avoid processed foods: These foods have excess salt, refined sugars, additives, saturated and trans fats. They have less fiber, minerals, and vitamins. Those who eat excess processed foods are at risk of chronic kidney disease.
- 6. Move around: Keep yourself active – you don’t have to go to the gym. You can walk, dance, swim, and do gardening and cycling. You should do daily 15 to 20 minutes of moderate activity and weekly 75 minutes of vigorous activity.
- Avoid over-the-counter painkillers: occasionally you can use them, but avoid using them regularly. Excessive painkiller usage can damage your kidneys in the long run.
- 8. Avoid Alcohol: Excess alcohol consumption can increase blood pressure and cholesterol levels
- Cut down on salt in your diet: Excess salt consumption is not good for your heart and kidneys in many ways. It can raise your blood pressure – a major risk factor for chronic kidney disease.
- Quit Smoking if you smoke: Smoking increases the risk of lung disease, heart disease, and kidney disease. Those who smoke are up to four times more likely to develop kidney disease
An active lifestyle, a balanced diet, and physical activity can help prevent several health issues including chronic kidney disease. However, there are certain other factors – such as your age, genes, family history, and other health conditions that can increase your risk of developing kidney disease. If you think you could be at risk of developing kidney disease in the later stages of your life, then visit Bright Kidney Centre for a comprehensive evaluation of your future risk.