Learn how to take care of your kidneys
The kidneys are essential organs in our organism since they carry out several functions.
Its main tasks are the elimination of metabolic wastes (detoxification) and the regulation of fluids and electrolytes. Other of its main functions are the following:
Excess fluid removal
-Blood pressure stabilization
-Control of red blood cell production in blood
-Control of calcium intake
In the framework of World Kidney Day, which is celebrated every second Thursday of March, we want to share with you these tips to take care of your kidneys and keep them in optimal health:
Eat a healthier, more balanced diet. Try to incorporate more fresh fruits and vegetables, legumes, whole grains, and low-fat dairy. It is recommended to season foods with spices rather than salt, as too much salt can contribute to fluid retention in the body and cause long-term kidney difficulties. Our kidneys are only capable of eliminating up to 5 grams of salt per day, so if we ingest more, it is stored in the body. In the long run, this accumulation can cause kidney failure, hypertension and liver disease.
Do some physical activity. Exercise gives us many more benefits than just staying at a healthy weight. By exercising frequently, our body activates the metabolism and facilitates the elimination of toxic substances. Adopting this habit keeps our blood pressure under control, which makes us less likely to get kidney disease. In terms of weight, people with obesity are more at risk of developing diabetes and hypertension. Similarly, oxidative stress and inflammation, factors that affect these organs, are promoted.
Get enough sleep. It is recommended to sleep at least 7-8 hours a day. Chronic insomnia can worsen kidney health and make you more likely to have kidney difficulties.
Quit smoking. Apart from damaging the respiratory system, smoking can do great harm to our kidneys. Smoking can have a very negative impact on the kidneys, as it affects the blood vessels and can increase the chance of developing diabetes, hypertension or kidney cancer. People with this habit have up to twice the risk of kidney failure, including passive smokers.
Increase water consumption. This is one of the best habits you can adopt to take care of your kidneys. Water has the important function of producing urine and helping your body eliminate toxins and substances that you don’t need. Several health experts recommend drinking at least 2 liters of water daily. However, this depends a lot on body weight, physical activity, pregnancy, etc.
Control sugar levels. As mentioned earlier, diabetes can cause a lot of damage to the kidneys. Therefore, it is essential to regulate the amount of sugar we consume on a daily basis. In fact, diabetes is linked as the most common cause of kidney failure.
Do not use anti-inflammatory medicines for a long time. Long-term use of this type of medication can cause long-term damage. The most common medications in this case are aspirin and ibuprofen, both of which are very popular for reducing pain of all kinds. What many people don’t know is that taking them for extended periods of time can damage the cardiovascular system and kidneys. One reason is that they can cause chronic damage to the structure of the kidney and another factor is that they inhibit the production of substances responsible for maintaining proper blood flow through the kidney.
Now that you know how to take care of your kidneys, we invite you to incorporate these habits into your daily life to make sure you are doing the right thing for these vital organs.
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