Keeping Your Kidneys Healthy: Tips for Staying Hydrated, Eating a Balanced Diet, and More

Introduction

Your kidneys are two bean-shaped organs located near the middle of your back. They play an important role in filtering waste and extra fluid out of your body, helping to regulate blood pressure, and producing hormones that help keep your bones strong and make red blood cells. It’s important to take steps to keep your kidneys healthy so they can continue to do their job properly.

This article will provide you with tips for keeping your kidneys healthy, including drinking plenty of water, eating a healthy diet, avoiding smoking, exercising regularly, monitoring medications, and getting regular checkups.

Drinking Plenty of Water

Staying hydrated is essential for keeping your kidneys healthy. When you’re dehydrated, your kidneys have to work harder to filter out waste from your blood. This can lead to kidney stones, which are small, hard deposits of minerals and salts that form in your kidneys.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), adults should aim to drink eight 8-ounce glasses of water per day. You can also get fluids from other beverages like tea, coffee, and juice, as well as fruits and vegetables.

Eating a Healthy Diet

Eating a balanced diet is also important for kidney health. The NIDDK recommends limiting sodium and animal protein, such as red meat, poultry, fish, and eggs. Eating too much of these foods can raise your blood pressure and put strain on your kidneys. Instead, focus on eating plenty of fruits, vegetables, whole grains, and low-fat dairy products.

In addition, the NIDDK recommends limiting foods that are high in potassium, such as bananas, potatoes, tomatoes, and oranges. High levels of potassium in your blood can be harmful to your kidneys, so talk to your doctor about how much of these foods you should be eating.

Avoiding Smoking

Smoking can also have a negative impact on your kidney health. According to the Centers for Disease Control and Prevention (CDC), smoking can increase your risk of developing chronic kidney disease and kidney failure. It can also reduce the effectiveness of certain treatments for kidney disease.

If you smoke, quitting can help protect your kidneys. There are many resources available to help you quit, such as counseling, support groups, and medication. Talk to your doctor about what options might be right for you.

Exercising Regularly

Regular physical activity can also help keep your kidneys healthy. Exercise helps to lower your blood pressure and reduce inflammation, both of which can help protect your kidneys. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.

Examples of moderate-intensity activities include walking, biking, swimming, and dancing. Examples of vigorous-intensity activities include running, jumping rope, and playing sports like soccer and basketball.

Monitoring Medications

Certain medications can also affect your kidney health. If you’re taking any medications, ask your doctor about potential side effects on your kidneys. Be sure to let your doctor know if you’re experiencing any symptoms that could indicate a problem with your kidneys, such as pain in your back or sides, blood in your urine, or swelling in your feet or ankles.

Getting Regular Checkups

Finally, it’s important to get regular checkups to assess your kidney health. During a checkup, your doctor will likely order tests to measure your kidney function, such as a urine test, blood test, or imaging test. Depending on the results, your doctor may suggest lifestyle changes to help keep your kidneys healthy.

Conclusion

Taking care of your kidneys is an important part of maintaining your overall health. To keep your kidneys healthy, focus on drinking plenty of water, eating a healthy diet, avoiding smoking, exercising regularly, monitoring medications, and getting regular checkups.