Kidneys health is very important and the effect of kidney failure is very severe. So today I’m going to give you eight golden rules to prevent kidney problems.
Drink sufficient water
Water is essential for life and staying hydrated is critical for kidneys health. Try to drink as much water which is required for your daily body’s requirement. This depends on your age, surrounding environment, weather, your activity levels, other medical conditions, and so on. Proper hydration would help your kidneys to remove wastes and toxins from the blood through urine.
You can support your hydration by having food with lots of water content like watermelons, cucumbers, bananas, etc. I would guide you here. Usually people go on drinking more and more water that hurts kidney. Body is giving you a signal whenever you are thirsty, drink water.
The moment you wake up in the morning, drink a glass of warm water. At night, drink a glass of warm water. During day, before food, half an hour before food, little water. Two hours after food, little water. So this is how. See that you organize your day in such a way that little little water goes throughout the day but it is more than enough.
Your food also has liquids. You take dals, you take soups, you take vegetables, you take fruits. So fruits also have lots of water. Watch your urine. You should know that urine should be clear or very light yellow color. That’s it. And that shows that you are drinking sufficient water. More is not required.
Read, https://www.kidney.org/atoz/content/sixstepshealthprimer
Eat less salt
Too much salt can raise your blood pressure. This in turn can damage your kidney. Only about 1 teaspoon of salt per day is sufficient for you. So how to reduce salt in your diet? For this, avoid canned and processed food, salty snacks, achars, pappads, etc. Instead, choose fresh foods. You can season these with herbs and spices. You can use more lemon for more taste as you need.
Ensure you are getting sufficient vitamin D and calcium.
Vitamin D and calcium are essential for kidney’s health because they help your body maintain a right level of phosphorus which is necessary for kidney function. So include food like milk and milk products. Plant-based milk like almonds and soya milk, tofu and green leafy vegetables such as spinach are really important. Sunlight exposure to the body is also most required. So try to spend some time outdoors daily.
Do yoga asanas
Yoga practices are really good for your health of kidneys. In asanas, halasana is the best because while performing this regularly, there is steady improvement in the tone and activity of your kidneys and even other internal organs. To perform halasana, lie on your back and slowly lift your legs, both legs above your head, behind, touch the ground, stay there for some time and while inhaling, bring back your legs. Other beneficial asanas are sarvangasana, ardha matsyendrasana, ushtrasana and shalabhasana. All of these improve blood circulation to your kidneys and the areas around.
Do pranayamas
All pranayamas are good to improve the health of your internal organs. I would like to recommend Ujjayi pranayama. This is a detoxifying pranayama and it benefits your kidneys. To perform Ujjayi, allow air to pass through your constrictive throat, creating a friction sound. Ujjayi pranayama removes toxins from your body because it really helps in purification of your kidneys.
Monitor your blood pressure
Did you know that high blood pressure is the leading cause for your kidney damage? That is why you must regularly check your blood pressure and maintain it within a healthy range through diet, through exercise and all the other lifestyle changing. The best way is to avoid excessive salt and processed food and adopt a heart healthy lifestyle.
Control your blood sugar
You should know that diabetes can cause kidney damage. So it is important to keep your blood sugar level in normal range. To do this, avoid high sugar food and focus on whole grain proteins and vegetables. Go for a brisk walk for at least 30 minutes twice a day. Morning walk is most essential but just see that the atmosphere is healthy, air is fresh and you should walk only after sunrises. Evening walk also should be done. Rather whole day person should be on their feet.
Monitor urinary tract infection or UTI
Unfortunately, untreated UTI can spread the infection to your kidneys and this can cause serious problems. So pay attention to symptoms like frequent urination, pain or burning sensation during urination and cloudy urine. Immediately take some corrective measure. If you suspect UTI, just get your urine tested once in a while. Become a little bit more cautious.
Tips for maintaining kidney health
Give importance to preparing and eating meals at home. In this way, you can have a balanced diet rich in fruits, vegetables, whole grains and proteins. You will also be able to limit your intake of excess salt, excess sugar and excess saturated fat. Try to maintain your weight through balanced diet and regular exercise to lower the risk of kidney disease and related conditions. And yes, get sufficient sleep. Sleep is good for your overall health. Try to see that you lead a stress-free life. You should learn to work without stress, without tension.
So by following these golden rules, you can protect your kidneys and ensure that they remain healthy and functional for life. Remember, kidneys are working silently. So it is your responsibility to see that you keep your kidneys healthy and by which you can lead a healthy and a happy life.