The kidneys are vital organs responsible for regulating blood pH, balancing electrolytes, producing hormones that control blood pressure, enhancing bone density, and managing red blood cell production. Dr. Ha Tuan Hung from the Department of Nephrology and Dialysis at Tam Anh General Hospital in Hanoi explains that weakened kidneys cannot perform these functions properly, leading to a buildup of toxins that may damage other organs.
To protect your kidneys, Dr. Hung recommends these 10 healthy daily habits:
1. Maintain a healthy weight
Being overweight puts extra pressure on the kidneys and increases the risk of conditions like diabetes and high blood pressure, both of which are major causes of kidney failure. A balanced diet combined with regular exercise can help maintain a healthy weight.
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A healthy meal. Illustration photo by Pexels |
2. Control blood sugar levels
High blood sugar can damage kidney blood vessels, leading to reduced kidney function. Diabetics should follow a healthy diet, exercise regularly, and take prescribed medications to manage their blood sugar levels.
3. Monitor blood pressure
High blood pressure can silently damage the kidneys over time. To prevent hypertension, exercise regularly, eat less fat and salt, and limit alcohol intake.
Regular monitoring of blood pressure, especially in the morning and evening, is recommended. The ideal blood pressure is below 120/80 mmHg for healthy individuals and below 130/80 mmHg for those with diabetes or kidney disease.
4. Limit alcohol consumption
Excessive alcohol consumption can harm the kidneys by forcing them to work overtime to filter toxins. It can also disrupt electrolyte balance, raising the risk of kidney failure, particularly for those with high blood pressure or diabetes.
5. Exercise regularly
Regular exercise helps maintain a healthy weight, control blood pressure, and improve cardiovascular health. It also supports kidney function by improving blood circulation. Aim for at least 30 minutes of physical activity a day, such as walking, running, or swimming.
6. Follow a healthy diet
A healthy diet provides essential nutrients and fiber to the body. Limit foods high in sugar, oils, margarine, and processed products, which can lead to metabolic disorders. Instead, focus on plant-based foods like fruits, vegetables, whole grains, and lean proteins.
Those with kidney disease should also restrict protein, sodium, and phosphorus intake to lessen kidney strain.
7. Avoid smoking
Smoking damages blood vessels and impairs kidney function, increasing the risk of chronic kidney disease. Quitting smoking improves both kidney and cardiovascular health.
8. Manage stress
Chronic stress can have a negative impact on health, including kidney function. Engaging in stress-reducing activities like meditation or light exercise can improve mental well-being and contribute to kidney health.
9. Stay hydrated
Drinking enough water helps remove toxins from the kidneys and maintains electrolyte balance. It also reduces the risk of kidney disease, especially urinary stone-related kidney problems. Aim to drink 2-3 liters of water daily, but avoid overhydration to prevent unnecessary strain on the kidneys.
10. Regular health checkups
Kidney disease often shows no symptoms in its early stages, making regular health checkups essential. Blood and urine tests, along with periodic blood pressure measurements, can help detect kidney issues early. High-risk individuals, such as the elderly, those with diabetes, high blood pressure, or a family history of kidney disease, should be especially vigilant.
Pay attention to warning signs like frequent nighttime urination, blood in the urine, swelling in the ankles or hands, or persistent fatigue. Early diagnosis and treatment can prevent kidney damage from progressing.