How can I keep my kidneys healthy?

You know two bean-shaped organs in your body filter waste from the blood, regulate blood pressure, balance fluids, and produce hormones that are crucial for the production of red blood cells. Yes, you guessed it right, they are kidneys. Any discrepancies in their functioning can prove hazardous for you. Keeping your kidneys healthy forms the core of kidney treatment in Ayurveda to prevent any renal disorder. This blog will help you understand ways through which you can keep your kidneys in pink health.

How Can I Keep My Kidneys Healthy: Some Helpful Tips

Stay Hydrated: Possibly the simplest way to support your kidney health is by staying hydrated. It is cheap, expensive, and does not consume much time, does it? Adequate hydration helps the kidneys filter waste efficiently and prevents the formation of kidney stones. In addition to water, you can also include herbal teas and coconut water for the replenishment of your hydration needs. Coconut water and herbal teas do not just replenish hydration needs, but they also maintain electrolyte balance and entail other health benefits too.

Tip: Aim to drink at least 8 glasses (about 2 liters) of water a day. You can also include juice, coconut water, etc. to replenish your daily hydration needs.

Eat a Balanced Diet: A balanced diet keeps your kidneys happy; providing them with the right mix of nutrients without overloading them. It helps control blood pressure; reduces the risk of kidney stones and keeps waste & toxins in check. However, it prevents extra stress on your kidneys, making them work smoother (and) last longer. Think of it as TLC for your kidneys!

• Foods to include:
  • Leafy greens such as spinach and kale.
  • Apples (raw or cooked)
  • Blueberries
  • Cranberries
  • Grapes
  • Pineapple
  • Strawberries
  • Watermelon
  • Pears
  • Legumes, lean proteins.
  • Cabbage
  • Bell peppers
  • Zucchini
  • Green beans
  • Cucumbers
  • Lettuce
  • Radishes
  • Eggplant
• Foods to Avoid:
  • Processed foods, and junk food items.
  • Foods high in added sugars and unhealthy fats.
  • Uncontrolled consumption of red meat, chicken, etc.
  • Processed/packaged foods (e.g., chips, crackers, frozen meals)
  • Canned soups and vegetables (unless labeled low-sodium)
  • Pickled foods (e.g., pickles, sauerkraut)
  • Processed meats (e.g., bacon, sausage, deli meats, hot dogs)
  • Condiments (e.g., soy sauce, barbecue sauce, ketchup)

Monitor Your Blood Pressure: Elevated blood pressure (hypertension) damages kidney blood vessels, thereby reducing their capacity to filter waste and balance fluids effectively. Over time, this can lead to chronic kidney disease (CKD) or even kidney failure. It may also result in protein leakage into urine (proteinuria) and exacerbate existing kidney issues; however, this creates a vicious cycle of further blood pressure elevation and kidney damage. Although the situation is complex, understanding these interactions is crucial, because they highlight the importance of managing hypertension effectively.

Control Blood Sugar Levels: High blood sugar can significantly disrupt your kidneys over time. It strains them, making it increasingly difficult to filter waste and toxins from the blood. This may result in kidney damage or, even worse, kidney failure if things spiral out of control. Therefore, keeping blood sugar levels in check is crucial because it helps the kidneys remain happy and healthy. However, neglecting this can lead to serious complications.

Tip: If you have diabetes, exercise and completely avoid the consumption of sugar-rich food items to keep your blood sugar levels in check.

Exercise Regularly: Regular physical activity helps maintain blood pressure, and a healthy weight, and it also regulates blood sugar levels; all of which are essential for keeping your kidneys functioning properly. Dr. Puneet Dhawan, founder of Karma Ayurveda hospital, also advises the patients to indulge in a session of moderate-intensity exercise of at least 30 minutes 5 days a week.

Tip: Moderate-intensity exercise for close to 30 minutes a day, such as walking, swimming, or cycling, five days a week is the key to good renal health. However, it is strongly advised that you have a consultation with your doctor and always do exercise under the supervision of a fitness trainer.

Avoid Smoking: If you want healthy kidneys, you have to kiss your tobacco goodbye. Smoking damages blood vessels and decreases blood flow to the kidneys. This can result in damaged kidney tissues in the long run.

Tip: If you smoke, consider quitting. Your kidneys will thank you a ton.

Limit Alcohol Consumption: Excessive alcohol consumption results in multiple health disorders such as dehydration, high blood pressure, and liver damage. All of these factors can lead to poor kidney functioning. Ayurvedic treatment for kidney disease also recommends renal patients to refrain from alcoholic drinks for better renal health.

Tip: Limit alcohol consumption or altogether avoid it, if possible.

Monitor Kidney Function: This assumes importance, especially if belong to the high-risk zone such as those suffering from diabetes, or high blood pressure, or you have a family history of kidney disease. You must go for regular health checkups at a reputed kidney hospital like Karma Ayurveda so that any anomalies in your renal function can be detected promptly.

Avoid Overuse of Medications: Certain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, have been linked with potential kidney damage if consumed over long periods.

Tip: If you need pain relief, use medications only after consulting with your healthcare provider and use the sparingly too.

Be Cautious with Supplements: Consuming protein supplements should be under supervised conditions. Mindless consuming supplements can negatively impact your kidneys.

Tip: Always consult with a healthcare professional before taking any protein supplements. Also, if you are a gym goer, then always consume protein supplements as advised by your trainer.

Maintain a Healthy Weight: Obesity can result in diabetes and high blood pressure, which are leading causes of kidney disease. Maintaining a healthy weight is key to reducing the risk of developing kidney problems.

Tip: Aim for a balanced diet and indulge in regular physical activity to maintain a healthy weight.

Manage Stress Effectively: High blood pressure and other health issues are the outcomes of chronic stress. You must incorporate stress management practices into your daily routine.

Tip: Try relaxation techniques such as yoga, meditation, or deep breathing exercises to effectively manage stress.

Conclusion

Healthy kidneys mean a healthy you. The tips discussed in this article will help you maintain good renal health, while further improving kidney function. Regular check-ups and monitoring can help you catch any symptoms regarding renal issues.