7 Effective Ways to Keep Your Kidneys Healthy

7 Effective Ways to Keep Your Kidneys Healthy

Numerous people don’t know how valuable their kidneys are. Your kidneys duty to cleanse your blood of toxins and excess fluid, maintain your acid-base balance, keep your bones strong and healthy, regulate your balance of salt, including minerals in your blood, and help control your blood pressure

What are the signs that your kidneys are not working properly? Any damage to your kidneys means it will no longer perform its regular functions. As a result, waste, toxins, and fluids can accumulate in your body, which eventually causes swelling in your legs, ankles or feet, irregular heartbeat, decreased urine output, poor sleep, weakness, shortness of breath, and even severe life-threatening problems.

Who is at risk for renal failure? Anyone can develop kidney disease, regardless of gender, age, or race. Kidney damage can occur gradually for years. This is termed chronic kidney disease, which usually occurs as a complication of diabetes mellitus, obesity, chronic smoking, excessive alcohol consumption, or high blood pressure (hypertension). On the contrary, if kidney damage occurs suddenly due to illness, injury, or side effects of certain drugs. It is termed acute kidney disease.

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Besides, kidney disease can further cause other conditions, such as gout, hypertension, anemia, high potassium (hyperkalemia), bone disorders, electrolyte imbalance, and high calcium (Hypercalcemia).

How to prevent kidney damage?


The following simple lifestyle changes can help you or your family members to prevent kidney disease:

1. Eat healthy food

How do you keep your kidneys healthy naturally? Consume kidney-friendly foods that can lower your risk for kidney disease. Foods such as fruits and vegetables (red bell pepper, onions, cruciferous vegetables, garlic, apples, red grapes, strawberries, pineapple, blueberries, arugula, turnip, radish, and cherries) are recommended to prevent kidney disease. Aims for food that can lower blood pressure if you have hypertension. Try your best to minimize saturated fat and cholesterol intake, replacing them with more additional sources of high protein, fiber, and vitamins.

Avoid foods high in fat and purines, such as alcoholic beverages, poultry, and beef liver, bacon, and etcetera. Foods high in purines can increase uric acid levels, which can eventually interrupt with kidney function.

Can kidney patients drink milk? If you want to consume milk, cheese, or similar products, choose low-fat. 

Is salt bad for your kidneys? Limit your salt, and sugar intake helps boost your kidney function.

2. Exercise regularly

Does exercise help kidney function? Aerobic exercise can keep your weight stable, improve sleep, lower your blood pressure, and reduce depression and anxiety, which helps promote the wellness of patients with kidney disease. Studies show that 12 months of simple exercise significantly improve kidney function and quality of life in patients with chronic kidney disease.

3. Drink enough fluids

Getting plenty of fluids each day is required for your body to work correctly. Evidence proves taking plenty of water daily may reduce the risk of kidney stones disease. Don’t wait till you feel thirsty to consume water or other fluids. Remember, you also get fluids from soup, vegetables, and fresh fruits that contain a lot of water.

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4. Manage your stress

Overstress can lead to kidney damage. How can I reduce stress? Avoid stress by doing things that can make you happy, such as getting enough sleep, exercising, practicing yoga, meditation, listening to music, praying, limit your salt, sugar, and caffeine intake. And hanging out with friends, or setting realistic goals and expectations.

5. Don’t overuse medications

Don’t abuse painkillers or NSAIDs such as ibuprofen, aspirin, and naproxen. Medications can damage your kidneys, so be careful when taking medicines and supplements. Some supplements contain high amino acids that can meddle with the kidneys. If you want to take supplements, consume them according to the rules on the package. Additionally, make sure that the medication you are taking is safe, especially if you take herbal medicine.

6. Don’t smoke or abuse alcohol

Avoid alcohol and smoking. They can damage your blood vessels and elevate your blood pressure. High blood pressure can incite kidney failure.

7. Manage your blood sugar 

Keep your blood sugar under control because when your blood sugar is left unchecked, this can point to diabetes. According to the National Institutes of Health (NIH), diabetes is the predominant cause of kidney disease. Check your blood glucose regularly if you have diabetes says the centers for disease control and prevention (cdc).

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