How to Keep Your Kidneys Healthy
Is it only kidney patients who need to be aware of kidney disease? Certainly not. Kidney disease is a silent killer. Even if someone’s kidneys are failing, they may not experience noticeable physical symptoms. By the time symptoms do appear, the condition may have already progressed to a complicated stage. Therefore, it is important for everyone, not just those with kidney issues, to know how to maintain healthy kidneys and prevent kidney dysfunction.
What to Do to Keep Your Kidneys Healthy:
-Stay Hydrated: Everyone should drink enough water to keep their kidneys healthy. This water must be safe to consume. The need for water increases during illness (such as fever, diarrhea, or vomiting) and after exercise. Particularly in cases of diarrhea or vomiting, it is crucial to consume ample water, oral rehydration solutions, and other fluids. Pregnant and breastfeeding women also have higher water needs. The requirement for water may vary with changes in weather.
– Control Your Weight: Maintaining a healthy weight is important for kidney health.
– Adopt a Balanced Diet: Develop a well-rounded dietary habit to support kidney function.
– Exercise Regularly: Aim for at least 30 minutes of exercise daily (or most days of the week if daily isn’t possible). Activities like walking, running, cycling, and free-hand exercises are beneficial.
– Avoid Smoking, Chewing Betel, and Alcohol: Smoking and consuming alcohol reduces blood flow to the kidneys, decreasing their function and increasing the risk of cancer.
– Ensure Adequate Sleep: Get sufficient sleep each night and manage stress effectively.
Seeking Medical Advice is Recommended:
– Avoid Self-Medicating: It is best not to take medication without consulting a doctor, especially painkillers, which should be avoided unless prescribed.
– Regular Health Check-ups: After the age of 40, even if you have no symptoms, it is advisable to have an annual check-up for blood pressure, diabetes, blood lipids, and routine urine tests (to detect protein and sugar in the urine). Additionally, blood tests to assess kidney function should be performed. Studies show that 32% of people with high blood pressure are unaware of their condition. Even among those who are aware, half do not manage their blood pressure effectively, with only 25% achieving proper control. The same applies to diabetes, with nearly 60% unaware of their condition. These conditions can silently impair kidney function over time.
– Manage Chronic Conditions: If you have diabetes or high blood pressure, or elevated blood lipids, it is crucial to manage these conditions effectively, as they are major causes of kidney dysfunction.
– Recognize Symptoms of Kidney Disease: Symptoms such as loss of appetite, nausea, reduced urine output, and swelling in the legs can indicate kidney problems. Seek medical attention if you experience any of these symptoms.
– Understand Long-Term Disease Management: For any chronic illness, learn from your doctor about what to do and avoid, as well as the signs of complications. Family members and caregivers should also be informed about these aspects.
Some Advice on Dietary Habits:
– Limit Salt Intake: Excessive salt is harmful to the kidneys. A healthy person can consume 5-6 grams of salt per day. However, be mindful that many foods already contain salt. Avoid adding extra salt to your food, including in salads or fruits. To make food flavorful without using too much salt, try using a variety of spices.
– Prefer Boiled Over Fried: Boiled foods are better than fried ones. You can also opt for baked foods. Avoid excessive oil and fat.
– Avoid Trans Fats and Saturated Fats: Steer clear of foods high in trans fats and saturated fats. Develop a habit of consuming low-fat milk and reduce your intake of cheese and mayonnaise. If you must have pizza occasionally, choose one with less cheese and opt for vegetable toppings.
– Reduce Sugar Intake: Choose foods with no or less added sugar.
– Avoid Refined Foods: Opt for whole grains rather than refined foods.
– Eat Slowly: Take your time while eating.
Those at Risk of Kidney Disease:
What You Need to Know
Everyone should be aware of the common symptoms and complications of kidney disease. Most people in our country lack this knowledge. There is generally a low level of health education and interest among the public, and often, there is a high rate of misinformation. It is essential for doctors, nurses, and all healthcare workers, as well as public health experts at both governmental and non-governmental levels, and even political policymakers, to be aware of kidney health and to work towards promoting it from their respective positions. Additionally, raising awareness on social media about kidney health is also necessary.
