8 Tips To Keep Your Kidneys Healthy

The kidneys are organs found in the lower back. They are responsible for cleaning and ensuring the chemical balance of the blood, as well as the production of hormones. Therefore, it is important to take care of them by practicing good lifestyle habits. Thus, having healthy kidneys is not just a matter of going to urinate when you feel like it.

As the experts from the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) point out, “ healthy kidneys filter about half a cup of blood per minute; they remove waste and excess water to produce urine ”.

But the kidneys not only produce urine to remove substances that the body does not need. As we have been commenting, these organs also help balance minerals and acids in the body, regulate blood pressure, and produce hormones that help keep bones strong and healthy. For all this and more, it is necessary to learn to maintain good kidney health.

Tips to keep your kidneys healthy

Everyone can do a lot to take care of their kidneys every day (even on special occasions or parties). And, contrary to what you may think, it is not about taking extraordinary measures, but rather about maintaining good lifestyle habits.

Hydration will be crucial, but also other aspects, as we will see below.

1. Eat healthy

The consumption of ultra-processed foods, junk or fast food, industrial edibles, refined products rich in sugars, sodium and saturated fat overload the kidneys and affect their functioning. Therefore, it is most advisable that we minimize its consumption or better yet, avoid it.

Instead, we can eat a diet rich in fresh and healthy foods, such as fruits, vegetables, and legumes. Be careful, that does not mean that we only eat these options, but that we give priority to their daily consumption, in moderation.

2. Exercise regularly

Maintaining a healthy weight is also critical to having healthy and functioning kidneys. As is well known, daily physical exercise is the most effective way to burn fat, maintain a good intestinal transit, lose weight (or keep it within a healthy range) and keep the whole body healthy.

The ideal is to practice at least 30 minutes of exercise a day, combining cardiovascular exercises with strength routines.

3. Control cholesterol levels

People with high cholesterol are at higher risk for kidney damage or problems. Therefore, reducing cholesterol levels can help improve kidney failure and, incidentally, prevent hypertension problems.

4. Drink enough fluids

Many kidney problems occur as a result of dehydration. For these organs it is very important to receive adequate hydration since it is what allows them to function properly.

There is no exact amount of water per person, but it is known that those who are physically active or live in hot climates must increase their consumption. Diet and nutrition experts like Julio Basulto recommend drinking water based on thirst, even during the summer.

5. Avoid medications and drugs

Over-the-counter medications can be harmful to the kidneys in the medium and long term.

The consumption of anti-inflammatories and painkillers in excess causes kidney damage and other health problems that can become irreversible. For this reason, they must be consumed when the doctor indicates it.

Drugs in general also affect the kidneys and the rest of the vital organs of the body. Therefore, it is best to completely abstain from consuming them.

6. No smoking

Today, people who smoke are aware that they are poisoning their body and putting it at high risk for diseases as serious as cancer.

While it is true that the lungs are the organs most affected by this bad habit, they are not the only ones. Cigarette smoking can cause different cancers: of the larynx, pharynx, bladder, stomach, and kidneys. It should be noted that the risk of kidney damage and cancer is greater in the case of smoking and also suffering from diabetes, hypertension or obesity.

7. Avoid consumption of salt

Salt is an ingredient that is present in most of the world’s kitchens, if not all. This seasoning, used in millions of recipes, is the  cause of many health problems, including kidney damage and failure.

People consume more than double the recommended dose per day and the consequences become evident in the medium and long term.

It is very important to reduce salt intake and avoid those foods that contain it in large quantities. Instead, you can use other healthy spices like oregano or pepper.

The World Health Organization (WHO) has shared a list of recommendations in this regard.

8. Diuretic juice to remove retained fluids and waste

Instead of drinking a juice, juice or any other industrial drink, you can try the following homemade diuretic juice.

Ingredients

• ¼ melon
• 1 orange
• ½ mango
• 1 grapefruit or grapefruit

Preparation

• Peel the fruits and cut them.
• Wash them well and then put them in the blender to process them.
• Process for a couple of minutes until homogenized.
• Serve and drink very cool.

It is not necessary to carry out extraordinary measures to maintain healthy kidneys, however, it is essential that we remain coherent and consistent in the practice of good lifestyle habits.