Research conducted by the National Kidney Foundation has noted over 90,000 Americans die each year from kidney-related diseases. A shocking revelation that surpasses the percentage of both prostate and breast cancer. Many of us may not be aware that our kidneys play an integral role in sustaining our lives, and keeping them healthy should be a top priority. How can this be achieved, we hear you ask? There is no one simple answer, and our genes play a part, but mainly, taking care of our daily habits – what we eat, our sleep patterns, exercise routines – is key to preventing kidney damage and keeping our bodies healthy. Of course, we can’t ignore heart health, critically important to our overall well-being, so keep reading to learn some vital tips that will help you maintain your kidneys and a healthy heart and keep you in overall tip-top health!
Use More Herbs Than Salt
Many people are not aware that one of the number one killers of good health is attributed to the use of salt. Of course, we will admit salt does give our food flavor, but at the same time, it puts your kidneys under more pressure in having to drain water from the body. The excess salt affects the blood flow, which may end up putting your entire body in a compromising situation. Therefore, authorities, including the U.S. Department of Agriculture (USDA), recommend reducing our daily intake to no more than one teaspoon.
Minimize The Use Of Artificial Sweeteners
As a result of those trying to reduce their sugar intake, lately there has been an increase in the number of people replacing sugar with artificial sweeteners. However, we are not doing our bodies any good with these replacements, as they have been proven to hurt your kidneys both directly and indirectly. Two or less artificially sweetening ingredients per day may not be as terrible, but it is better to substitute with the likes of honey or Stevia.
Cut The Sugar Intake
Of course, sugar helps the body in its own way but only when consumed in small portions, and this is particularly naturally occurring sugar like in fruit, rather than processed white sugar. The kidneys are pushed into overdrive when there is too much sugar in the blood. According to research conducted, it was revealed that some persons who suffer from sugar-related illnesses like diabetes are at a high risk of developing kidney disease. Help yourself and make the necessary diet changes.
Use Fewer Painkillers
We all have the bad habit of taking a painkiller as soon as we feel the slightest of pain, but are we aware of the underlying dangers? Taking a painkiller occasionally is okay, but when it gets too much, you put a strain on the kidneys as the elements found in these medications limit the proper flow of blood to the organ. The New England Journal of Medicine carried out a study that indicated that a yearly average of 5,000 or more cases of kidney failure in the U.S. occurs as a result of overdosing on pain relief medications such as Tylenol and Advil. Painkillers in themselves are not dangerous, they just should be used infrequently and in moderation, and if on other medication, it is important to check their compatibility even with the mildest painkillers.
Lower Your Consumption of Red Meats
A lot of us love meat, but are we really aware of how much too much is bad for us? Consuming red meat once in a while is good enough but proven harmful if done too often. There are toxic elements found in red meat that can be detrimental to your kidneys (based on reports from the American Society of Nephrology), and one should be careful how they eat it. Kidney failures can be reduced by an average of 62 percent if red meat is replaced by a plant-based protein at least once a week.
Stay Hydrated With More Water
The next time you feel thirsty, ditch the juice and go for some water. Bear in mind the role of the kidneys is to filter water from the body, and as such, the more hydrated you are, the better it works for the organ. Failure to drink a lot of water will leave your urine with a higher amount of mineral, which in turn crystallizes the inner layers of the kidneys leading to the development of kidney stones. There are no “set rules” on the amounts of water to have, but medical experts have noted an average of 9 cups for women, and 13 for men is about right.
Treat A “Regular” Cold As A Threat
The Center for Disease Control (CDC) notes two or three times per year most people suffer from a cold, and only push it aside like an annoying nasal problem. However, you may be doing more harm to your body’s long-term health than you can imagine. A cold left untreated will result in the body producing an excessive number of antibodies, which are a high-risk health factor for your kidneys. It may not happen right away, but the more these antibodies are fed and protected, the faster your kidneys are deteriorating.
Relieve Yourself The Moment You Have The Need To
Many of us have the bad habit of holding in our urine, especially if we don’t want to stop what we are doing at a given moment. But are you aware that this is one of the cruelest things you could ever do to your body? Bear in mind, the urine is a base of waste and harmful bacteria that accumulates the longer it stays in; the bacteria will eventually make its way to your kidneys, which is where the problems really begin. The next time you have an urge to go… make sure you do!
Exercise With Internal Health In Mind
A lot of us exercise for the sole purpose of losing weight and enhancing our physical beauty. But according to the National Kidney Foundation, our internal health also benefits from regular exercising where our muscle functions improve, sleeping habits improve as well as stabilizes our blood pressure, and the research shows that even just 150 minutes a week of light exercise is enough to help. All these benefits work in line with your internal health, more specifically, your kidneys, in helping them to function effectively.
Quit Smoking
Whether you do it once a week, month, or year, a lot of us know by now that smoking is not healthy for your body. We have been well educated on the fact that smoking is dangerous for the lungs and heart, but not so much interest has been placed on the kidneys’ danger. When you smoke, this allows creatinine (a harmful substance that is usually excreted in the urine) to be produced in the body, which slowly makes its way to the kidneys and affects them negatively. Reports have shown both former and present smokers do develop kidney problems because of this harmful practice but quitting does help minimize the risk!
Quit Smoking
Leave Dried Apricots Off Your Menu
Apricots may be rich in vitamin A & C as well as fiber, but what many are not aware of is the high level of potassium they have. This is pretty unhealthy for your kidneys’ health. Take note, a cup of dried apricots contains roughly 1,500 mg of potassium, which is already 75% of your daily intake of potassium. Leave it off your menu or maybe just have one or two once in a while.
Leave Dried Apricots Off Your Menu
Get on Your Feet More Often
Moving around may turn out to be a healthier choice for your kidneys than sitting for long hours. An estimated 1-hour per day of physical activity will help to regulate your blood flow and ease the pressure on the kidneys. Be flexible with your desk job by taking regular walks to the restroom or even to get water. You could also swap your ordinary desk for a standing one, as the woman in the picture below is using.
Margarine or Butter – Which Is Healthier?
In recent times, some consumers have been lobbying for butter to be replaced with margarine stating it may be a healthier option. However, the reality is that though they have different ingredients, they are both unhealthy if eaten too much, as the fat in both will raise your cholesterol which in turn damages your kidneys. Probably though, the less processed form, which is butter, is less dangerous… in moderation! It can take some time to get used to eating your favorite meals with little to no butter, but it is a necessary shift.
Eat Moderately
This warning is especially for the festive and holiday seasons as persons tend to forget that they should eat in moderation. Too much food in the body at once gives the kidneys more work in having to filter through a whole lot at once. Also, when the body has too much protein, fat, and carbs, the kidneys are placed under stress as these are harder to break down in the body. For the holidays, it is safer to take a small amount of each serving instead.
How To Eat Prunes, Raisins & Dates
As for these fruits, if you have kidney issues already then we say, “if you can avoid them, do so”. Prunes, raisins, and dates are quite high in potassium as a cup of prunes has up to and/or over 1,274 mg of potassium. This is a high quantity, so an alternative like plums could work out much better for you. If you don’t have any kidney problems these are a better snack than something processed and sugary.
Prunes And Dates
Don’t Overdo Your Exercising
Working out is a great way to live long and stay healthy but overdoing it can be detrimental to your health. There is no need to go for hours each day, as this puts too much strain on the body. When you injure yourself during training, the body releases critical enzymes that are bad for your kidneys. This problem is known as Rhabdomyolysis, and though it is a rare condition, it occurs mainly when people begin taking up exercise and still don’t know their body’s limit. Build up your muscles slowly, and if you feel tired, take a break and let your body recuperate from the immense pressure it is going through.
Go For Healthy & Unprocessed Foods
A lot of the labeling on most processed food can make it seem like a healthy choice for you, while it actually hides the truth of the matter. Processed foods contain a lot of salt, potassium, and phosphorus in much higher amounts than the body should consume. Seeing as your kidneys generally filter through the small quantity of these ingredients that your body needs, they will be put under immense pressure with the excess amounts. Go for fresher and more naturally produced foods; your body will thank you later.
Go For Health Screening
Try and Avoid Energy Drinks
It is highly recommended to go slow on the amounts of energy drinks one consumes regularly. The high dosage of caffeine, amino acid taurine, and sugar formulated in these drinks put the body on the edge of overwork and stress. The quest to have the ingredients for these drinks regulated is continually being pushed by scientists across the world, primarily as kidney failures are on the rise worldwide, particularly in younger children due to the increased consumption of such drinks. Also, if you don’t know if you are already suffering from a kidney disorder, then we are sorry to break it to you, but these drinks could be like a death wish.
Say No To The Bubbles
Sodas have no source of benefit for our bodies and only add a massive amount of sugar we definitely could do without. Consuming one 12-ounce drink shockingly has as much sugar as two or more donuts, which will put an enormous amount of strain on your kidneys’ effective functioning. Countless research has shown that drinking two or more soda daily can as much as double the risk of damaging your kidneys permanently, not only because of the sugar but also because of the phosphoric acid that they contain.
Sleep For Longer
Getting adequate rest will leave your kidneys in good shape because the longer you stay up, the longer your kidneys do as well. Research done at the University of Chicago demonstrated that those who slept for under seven hours every night had a 19 percent increased chance of kidney failure than those who slept for longer. Lack of sleep or rest puts too much strain on the functions of the kidneys and can eventually lead to failure.
Stress Is Harmful
When we stress over that situation, it not only raises our blood pressure and gives us a headache, but also affects our body in other ways. Diet changes and lack of proper rest are side effects of stress, all of which have the ability to throw off the balance of our bodies. Ensuring we are relaxed at all times will leave our kidneys in better shape to function effectively, so next time you feel the stress begin, try and take a walk, a break, or even a glass of water, to help clear your mind.
Stress Is Harmful
Take The Full Dose of Prescribed Medications
Many of us have the terrible practice of stopping our medication before we have finished the full course of the prescription because we already feel a whole lot better. Don’t be tempted! Your prescribed medication helps to regulate your body (blood pressure medication, for example) and as routine is generally good for the body, changing the method of your prescription and taking them as a casual thing will throw your kidneys’ off-balance, confusing your body’s routine flow, which can be bad for those organs.
Know Your Supplements
Supplements can be significant, and many of us turn to them occasionally or take some each day. But have we ever taken the time to research exactly what it is we are consuming, and precisely what the dosage should be, especially if taken in combination with other medicines? Take cranberry and vitamin C, for instance, small amounts are perfect for the body, but too much can lead to kidney stones. Other supplements that can be damaging to your kidneys should you consume too much of them also include willow bark, licorice, wormwood oil, geranium, and even turmeric. Again, that isn’t to say those ingredients are harmful to your kidneys – just make sure you have the right amount and that it isn’t an adverse reaction with other medications you are on.
