Advice on How to Take Care of Your Kidneys
Do you know how to take care of your kidneys? After all, they’re two of the most important organs in your body. They have a ton of different functions and responsibilities, including, producing urine, and expelling toxins from your body.
How to take care of your kidneys
Kidney failure is a pathology that affects the kidneys and reduces their effectiveness for the functions previously detailed. Some of its direct consequences are anemia, alterations in the body’s acid balance, and increased risk of cardiovascular disease or infection, according to a study published in 2015.
To prevent it, it’s essential to adopt certain life habits that protect the health of these organs. Below, we’ll give you some tips to take care of your kidneys and thus avoid kidney failure and its complications.
1. Control your cholesterol levels
According to a study published in Clinical Nephrology, a relationship has been found between high levels of LDL cholesterol – the ‘bad’ one – and proteinuria, which is an excess of protein in the urine. This symptom is usually an indicator of chronic kidney disease.
People who have problems with high cholesterol are more likely to have kidney issues. In view of this, it’s important not to overload the kidney with fatty foods.
Trans fats are abundant in foods such as junk food, candy, and other refined products. It’s preferable to avoid them or at least reduce their consumption.
2. A wholesome diet
A diet based on fruits, vegetables, cereals, grains, and a high amount of fiber is the best way to take care of these vital organs. That’s because, as a WebMD medical article indicates, a balanced diet helps regulate body weight, blood pressure, and blood glucose, all of which are good for the kidneys.
3. Drink water
Water is fundamental to your body. It’s responsible for helping your kidneys more easily dissolve and eliminate toxins and waste built up in your body. It’s best to drink between 6 to 8 glasses of water per day. It could also be more, it just depends on your particular needs. Consult your doctor for more details.
And be careful! The WebMD article cited above warns that, although it’s difficult to do so, it isn’t good to overdo it in your daily water intake. How do you know if we are consuming enough? If the color of your urine is clear, it’s okay, but if it’s yellow or dark, drink water!
4. Reduce your salt intake
Salt, especially refined salt, is one of your kidney’s biggest enemies. The problem lies in consuming excess salt since it can cause hypertension, as detailed in an investigation published in Archivos de Cardiología de México.
Therefore, it’s recommended to eat with a little salt and avoid foods that contain it in large amounts, such as french fries and other similar snacks.
5. Quit smoking
Med magazine, a publication by Universidad Militar Nueva Granada in Colombia, details that smoking increases the chances of suffering from kidney failure. For this reason, it’s preferable to avoid this harmful habit to prevent this type of pathologies.
Important aspects to take care of your kidneys
As you’ve seen, kidney failure can have several triggers, so it becomes important to preserve health in a comprehensive manner. This implies leading a lifestyle that allows avoiding diseases, as much as possible.
In this sense, maintaining an adequate weight can be positive for taking care of your kidneys. Dietary fiber may help you in this mission, as a study published in Nutrition indicates.
Likewise, the diuretic action of some foods offers the possibility of controlling blood pressure and even collaborating in the treatment of certain kidney diseases, as explained in a publication by the Texas Heart Institute.
This is perhaps one of the most important points for kidney health. According to the National Institute of Diabetes and Digestive and Kidney Diseases, if blood vessels are damaged, the kidneys lose effectiveness. This in turn would further increase blood pressure by retaining fluid in the body. Then a dangerous vicious circle is created.
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A drink to optimize kidney function
Here’s one of the best detox juices out there. It isn’t only quite nutritious but also delicious.
- 1 mango. It provides fiber to the body.
- 2 grapefruits, juiced. A study published in the Journal of Medicinal Food states that grapefruit not only contributes to maintaining a healthy weight but also lowers blood glucose after consumption.
- 2 oranges, juiced. Research cited in WebMD details that orange juice is great for cardiovascular health due to its antioxidants. Thus, it’s also good for the kidneys.
- 1/2 melon. This fruit provides significant amounts of fiber, according to a study published in Food Chemistry.
- First, extract the juice from the grapefruit and oranges and add them to the blender.
- Then, add the peeled mango and melon.
- Also, if you want to give it a sweeter taste, you can always add honey.
- If you want, add a few ice cubes to make it into a frappe.
Medical controls to take care of your kidneys
Finally, beyond the tips offered in this article, it’s important to make a doctor’s appointment in case of suffering any symptoms that may indicate pathology in the kidneys. Remember that this is a problem that’s best treated in time, so always follow the advice given by your medical professional!It might interest you...
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Quiroga, B., Rodríguez-Palomares, J. R., & De Arriba, G. (2015). Insuficiencia renal crónica. Medicine (Spain). https://doi.org/10.1016/j.med.2015.06.004
- B. Quiroga, J.R. Rodríguez-Palomares, G. de Arriba. Insuficiencia renal crónica. Medicine. 2015. http://www.sciencedirect.com/science/article/pii/S0304541215001481
- Sarnak MJ, Coronado BE, Greene T, et al. Cardiovascular disease risk factors in chronic renal insufficiency. Clinical Nephrology. 2002 May;57(5):327-335. DOI: 10.5414/cnp57327
- Rodríguez Castellanos, Francisco E. (2006). Hipertensión arterial sistémica y sensibilidad a la sal. Archivos de cardiología de México, 76(Supl. 2), 161-163. Recuperado en 20 de mayo de 2020, de http://www.scielo.org.mx/scielo.php?script=sci_arttext&pid=S1405-99402006000600021&lng=es&tlng=es.
- Joanne L. Slavin. 2005. Dietary fiber and body weight. Nutrition. http://www.sciencedirect.com/science/article/pii/S0899900704003041
- Diuréticos. Texas Heart Institute. https://www.texasheart.org/heart-health/heart-information-center/topics/diureticos/
- La presión arterial alta y la enfermedad de los riñones. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/informacion-de-la-salud/enfermedades-rinones/presion-arterial-insuficiencia-renal#como
- Ken Fujioka, Frank Greenway, Judy Sheard, and Yu Ying. 2006. The Effects of Grapefruit on Weight and Insulin Resistance: Relationship to the Metabolic Syndrome. Journal of Medicinal Food. https://www.liebertpub.com/doi/abs/10.1089/jmf.2006.9.49
- Daily Glass of OJ Is Heart Smart. WebMD. https://www.webmd.com/heart-disease/news/20090720/daily-glass-of-orange-juice-is-heart-smart
- Sana Mallek-Ayadi, Neila Bahloul, Nabil Kechaou. 2017. Characterization, phenolic compounds and functional properties of Cucumis melo L. peels. Food Chemistry.
- D’Achiardi Rey, Roberto; Vargas, Juan Guillermo; Echeverri, Jorge Enrique; Moreno, Mauricio; Quiroz, Gustavo. Factores de riesgo de enfermedad renal crónica. 2011.
Revista Med. Universidad Militar Nueva Granada. https://www.redalyc.org/pdf/910/91023681009.pdf