4 Ways to Keep Your Kidneys Healthy

Dr.Vikas Agarwal, 3 mins read

Staying hydrated, maintaining salt intake, monitoring your blood pressure and sugar periodically and eating healthy vegetarian food is critical to promoting your kidneys' health.

Kidneys are bean-shaped organs located below the ribs, one on each side of the spine. They are the filter system of the body that removes the waste from the blood and also maintains healthy electrolyte balance. Moreover, they perform other essential functions in the body. Thus, maintaining their health should always be in your mind. 

4 Ways to Improve Your Kidney Health

• Stay hydrated

Water is very beneficial for the kidneys’ health. It removes toxins and clears excess electrolytes from the kidneys. It also lowers the risk of chronic kidney disease.

Your urine colour is a clear indication of whether you’re taking enough liquid. The urine that is straw-coloured or paler is considered good. If the urine is darker than this, it means your body is dehydrated and you need to drink more water.

Experts advise drinking around 1.5 to 2 litres of water every day. This number can differ based on your health, lifestyle and climatic condition you live in. People living in hotter climates or with kidney stones should drink more water.

But increasing fluid intake seems a challenge to many. To overcome this, you can understand your body's needs and set daily targets accordingly.  Always keep a bottle with you and set reminders to reach your daily targets. Also, drink one glass of water before each meal. If you don’t like the taste of water, you can flavour it with fruits using a fruit-infuser bottle.

• Maintain the salt intake
  

But increasing fluid intake seems a challenge to many. To overcome this, you can understand your body's needs and set daily targets accordingly.  Always keep a bottle with you and set reminders to reach your daily targets. Also, drink one glass of water before each meal. If you don’t like the taste of water, you can flavour it with fruits using a fruit-infuser bottle

Thus, limiting your salt intake can significantly improve your kidney health. Maintain around 2300 mg of sodium intake per day. To achieve this goal:

1. Always read the food labels
2. Avoid salted and processed food
   
3. Consume unprocessed food
   
4. Eat fresh fruits and vegetables
   
5. Use alternatives to salt like fresh herbs and spices, such as ginger, basil, thyme, cilantro, etc.
   

• Monitor blood pressure and sugar
  

High blood pressure is one of the risk factors for kidney damage. The impact will be worse if this condition persists with other health problems like diabetes, high cholesterol and heart disease.

A normal blood pressure reading is 120/80 mmHg. If this reading reaches 130/80 mmHg or higher, the condition is labelled as high blood pressure or hypertension. If this condition continues for a longer time, the kidneys’ health can be affected.

That’s why you should always keep a check on your blood pressure. If your blood pressure is in the unhealthy range, talk to a doctor.

Sugar or diabetes is another risk factor for kidney damage. When there is an excess amount of sugar in the body, the kidneys have to work harder to filter the blood. Over time, this reduces the kidneys’ ability to properly function. So, monitor your blood sugar level and take steps to keep it in a healthy range

• Eat healthy vegetarian food

Consuming plant-based food in place of animal-based food is associated with better kidney health. Vegetarian food may prevent and slow the progression of type 2 diabetes, heart condition, high blood pressure and chronic kidney disease.

Foods like cabbage, red bell peppers, garlic, cauliflower, apple, onion, cranberries, raspberries, strawberries, blueberries, buckwheat, etc. have immense benefits on the kidneys’ health. You can talk to a dietitian to ensure your daily nutrition intake with vegetarian food.

Takeaway!

Kidneys are vital for our overall health. Thus, maintaining their health is very important. Above, we have discussed some ways to promote kidney health and prevent diseases. You should also need to keep yourself fit and active and quit smoking. If you have a family history of kidney disease, you need to be more cautious and consult your doctor.

Also, Read: Kidney Transplant Process: From Evaluation to Recovery