The kidneys play a crucial role not only because they excrete metabolic waste products through the urine, but also because they filter the blood and take part in the production of some important hormones. Although we often take their functions for granted, it must be remembered that without them, our body will be poisoned, and in the near future other organs will begin to suffer. The way to prevent kidney disease is simple – it's all about a healthy lifestyle.
How to keep healthy and functioning kidneys for many years? The editors of estet-portal.com share with you some facts and tips.
- Why Kidney Health is So Important
- Kidney Disease Prevention Tips
- Does physical activity protect the kidneys
Why is kidney health so important
According to statistics, 850 million people suffer from chronic kidney disease worldwide. In the adult population, it is estimated that about 7.5 out of 100 people are diagnosed with kidney failure.
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Kidney is an organ that allows us to have the right water balance: it eliminates the amount of excess water, stores it in case of shortage, thereby maintaining the correct hydration of the body. In addition, it contributes to the regulation of blood pressure, the production of hormones (for example, erythropoietin, which stimulates the bone marrow to produce red blood cells), completes the activation of vitamin D, maintains a balance in the blood of calcium, sodium, phosphorus, potassium, and removes some drugs. But, above all, the kidney eliminates metabolic waste from the body. Without this function, "toxic" substances.
Kidney Disease Prevention Tips
There are some simple precautions for kidney disease:
- A healthy and balanced diet
The benefit of a plant-based diet, such as the Mediterranean diet, to help reduce acidity in the urine, with consequent reduction in kidney stress. Low-calorie antioxidant-rich fruits and vegetables, as well as grains like pasta, rice, bread, and biscuits, are best when whole grains. Choose salt-free breads, sweets, and baked goods with minimal additives and fat.
- Reduce salt intake
Spice your meals with spices, spices, herbs to reduce the intake of salty foods and salt added to foods to reduce the likelihood of kidney disease.
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- More legumes
Consume legumes (chickpeas, beans, peas, soybeans, lentils, lupins) at least twice a week as source of protein. Specifically, use them in soups or season with olive oil and add slices of bread for a delicious and unique dish rich in mineral salts (iron and calcium) and vitamins.
- Restrict Animal Products
Consume animal products such as eggs, meats, cheeses, dairy products and fish more as a side dish than as a second meal. If possible, eliminate visible fat from meats and cold cuts, prefer low-fat milk, and limit cheese and dairy products to twice a week.
- Drink plenty of fluids
To maintain kidney function, drink about two liters of water per day. The amount may vary depending on gender, health status, pregnancy and lactation, climate, exercise.
People who have already had a history of kidney stones should drink more, at least 2-3 liters of fluid per day, to reduce the risk of new stones forming. Drinking unsweetened herbal tea is also good. Limit soda or store-bought fruit juices that are high in sugar and calories.
- Quit smoking
Smoking as a consequence increases blood pressure, hindering blood circulation, and accelerates the aging of blood vessels. If less blood reaches the kidneys, their ability to function normally is reduced. Smoking can also cause kidney cancer by about 50%, as the substances contained in tobacco are excreted in the urine.
Does physical activity really protect the kidneys
Regular physical activityreduces the risk of kidney disease by 9% compared to those who lead a passive lifestyle . The benefits of physical activity for kidney health increase with more time devoted to exercise. Also, regular physical activity has a beneficial effect on slowing down age-related changes in the functionality of kidneys.
Get regular exercise!
Obesity is associated with dysfunction of kidneys. If you are overweight or worry about gaining weight, move every day. Overweight kidneys have to work hard to keep the body healthy. You must engage in physical activity for 30 to 45 minutes, four or five days a week.
Some exercises you can fit into your work week include running, walking, cycling, swimming. Choose the physical activity that is most comfortable and makes you feel better, and then practice it consistently. Older people are recommended to engage in physical activity for an average of 15 minutes. three times a week.
Move every morning. Walk for 30 or 40 minutes. every morning helps to relax and stay healthy. When you relax with exercise, you maintain pressure control.
If you don't like walking alone, join a group of enthusiasts for a variety of fitness clubs or take a walk with a loved one. Even a walk in the park helps burn calories, keep blood pressure under control, relieve tension and stress.
Try to meditate every day for 30 minutes. or attend yoga classes that will teach you to relax by controlling your breath and focusing on the movements of your body.
Healthy kidneys is the key to health and long life, get examined and take urine tests once a year. Kidney disease are latent pathologies that often develop slowly over many years and, if underestimated, can seriously affect quality of life. However, it is possible to prevent kidney disease and keep these essential and valuable organs healthy.
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