Lakhs of people in India are diagnosed with kidney diseases every year! It is more common now than it was decades ago and we have but one reason to blame all of this to- The Modern Lifestyle.
Everyone today is at the risk of having kidney diseases because of some common habits and their way of living. But this is not a gone case. You can do the following 7 things to prevent your kidneys from deteriorating.
Hydrate yourself enough but don’t overdo it
Leave those cigarettes for good
Avoid too much sugar and salt intake
Don’t sit still all day
Do not compromise on sleep
Avoid Over-the-Counter Medications
- Hydrate yourself enough but don’t overdo it
Staying hydrated clears your kidneys from sodium and toxins. Drinking plenty of water is one of the best ways to avoid kidney stones. But over-hydration is not a wise habit either. No studies have proven that over-hydration helps in enhancing the functioning of the kidneys.
It is therefore advised to drink about 1.5 to 2 liters of water in a day, but not more than that.
- Leave those cigarettes for good
We already know about the harm that smoking does to your heart and lungs. But kidneys don’t remain unaffected by it either. Smoking leads to damaging of the blood vessels in the kidneys which prevents them from performing their functions efficiently.
It also increases the risk of high blood pressure and kidney cancer. Along with this, people who smoke are more likely to have protein in their urine which is a sign of kidney damage.
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- Avoid too much sugar and salt intake
Diabetes and high blood pressure are the leading reasons for kidney diseases. Consumption of too much sugar and artificial sweeteners leads to obesity which increases the risk of diabetes and high blood pressure and thus kidney damage. It is therefore advised to not intake sugar in abundance and also to avoid packaged foods such as breakfast cereals, white bread and drinks which have processed sugar in them.
As for salt, a high salt intake diet alters the sodium balance in the body which increases the blood pressure and burdens the kidneys with extra workload. As a replacement, you can use herbs and spices to add over your food instead of just adding more salt to it.
- Don’t sit still all day
Sedentary lifestyle is a major contributor for kidney diseases. It is linked to increasing the risk of obesity which is the root of all major problems. Human body needs physical activity for maintaining blood pressure and improving glucose metabolism.
It is therefore recommended that you take walks in between if you have a sitting job and exercise at least 30 minutes each day.
- Avoid Spirit
Besides weakening the liver and heart, alcohol also leads to ailments in kidney due to the increased blood sugar level which it causes. Heavy drinking has been found to double the risk of chronic kidney diseases.
The risk increases multifold for people who smoke along with heavy alcohol consumption. Thus for the well-being of kidneys, one should limit the alcohol consumption and quit smoking wholly.
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- Do not compromise on sleep
A good night’s sleep is extremely important for the functioning of the overall human body, including the kidneys. Sleeping less than 7 hours creates a major risk of heart attack. Kidney function too is regulated by the sleep-wake cycle which helps coordinate the kidneys’ workload for the next day.
If reason behind your lack of sleep is stress, then it is advised to meditate or to see a doctor to find a solution to this problem.
- Avoid Over-the-Counter medications
Pain killers may help in alleviating the pain and aches but prolonged use of these medications may lead to kidney damage. If you have healthy kidneys and do not go over the recommended usage, then they may not pose damage to your kidneys, but if you take them for chronic pains then you should see your doctor for a kidney friendly alternative.
In a nutshell, all you need to do is take care of your body to have healthy kidneys. Avoid doing anything that may harm your body and do everything in your power that can help it remain fit. Eat healthy, exercise regularly and stay happy!