Taking care of your kidneys is extremely important for your overall wellbeing. The fist-sized pair of organs are responsible for several functions and the pivotal point in safeguarding your cardiovascular system, heart, and brain from many diseases.
The Natural Filters of the Body
The kidneys act as the natural filters that gets rid of the body waste including toxic and chemical substances. They also help in regulate the pH levels, potassium, and other minerals in the body.
Designed to filter the waste, and impurities, kidneys use the bladder as the storage compartment and expel these substances through urine.
In addition, they are efficient in retaining the crucial sources of health such as vitamins, amino acids, and hormones in the bloodstream.
Powerful Chemical Factories of the Body
Often regarded as the powerful chemical factories, the bean shaped organs balance the body fluids by regulating the water content.
They also take care of the blood pressure by releasing the most important vitamins known as vitamin D and erythropoietin. Kidneys also control the overall production of the red blood cells.
With such prominence and great importance in keeping the body healthy, kidney health is often overlooked by many which in turn is leading to many kidney issues and eventually kidney failure.
As March 11th marks the World Kidney Day and the month of March being dedicated to the overall wellbeing of the kidneys, here are a few best tips for kidney health or living well with kidney disease
Best Tips to Prevent Kidney Disease
Managing your kidneys in a good condition revolves around how effectively you are taking control of your Blood Pressure and Diabetes.
Because these two are major reasons behind 90% of the kidney failure cases. Here are a few other preventing measures that you should follow.
- 1. Blood Sugar Level-
- With the increased sugar level in the body, kidneys are forced to work harder to filter excess sugar in the blood. People with diabetes and high blood sugar levels are more likely to develop kidney disease and failure.
- You can lower your blood sugar levels effectively by managing carb intake, choosing foods with low glycemic index, and increasing the fiber, staying hydrated, and exercising daily
- 2.Exercise Regularly -
- Being healthy is never possible without exercising regularly. Staying active helps you maintain the moderate weight that is directly linked to blood sugar control. In addition, the muscle contractions use blood sugar as a result of exercise.
- Exercise also increases insulin sensitivity which means the cells are encouraged to use up the excess sugar in the bloodstream. This in turn reduces the additional burden on the kidneys.
- 3. Stay Hydrated -
- Staying hydrated always has plenty of benefits. The adequate liquids in the body helps to keep the blood sugar in the moderate levels. Enough water sources in the body helps kidneys to flush out the excess sugar and other toxic chemicals.
- Water is the best and easiest choice to rehydrate blood, and take care of your kidney health. Do not rely on any sweetened drinks or beverages in order to stay hydrated.
- 4.Follow Portion Control -
- Portion control helps you choose a certain choice of food with the right quantity. Following the prescribed food measures benefits you by choosing nutritious food while keeping the blood sugar levels, and also helps you in digesting faster and easier.
- Regulating your calorie intake solves your weight management problem. Also, it promotes healthy sugar levels in the body while lowering the risk of kidney disease. Monitor your food choices and serving size to keep your kidneys in better working condition.
- 5.Manage Your Stress -
- Stress affects your body in many ways. Stressor can make your body release the stress hormone (aka glucagon and cortisol), and these hormones have the character of spiking up the blood sugar levels
- Manage your stress levels by frequently involving in anti-stress management activities such as meditation, relaxation methods, aerobic exercises, and aquatic fitness. Yoga and mindfulness practices are known to be the best stress relieving exercises for better kidney health.
Besides, eat whole grain products, fruits, nuts, and vegetables that are rich in chromium, and magnesium. Magnesium is essential in preventing kidneys from getting various diseases including kidney stones.
Get enough sleep, eat the right food at the right quantity, and stay away from a sedentary lifestyle, smoking, and alcohol to keep your kidney health intact.