How To Improve Kidney Health
| Ways To Keep Your Kidneys Healthy |
Chronic kidney disease is one of the significant causes of death
around the globe, estimated at 1.23 million deaths, and ranked at 12th among
leading causes of deaths globally in 2017, while in 1990, chronic kidney disease was at 17th position.
Kidneys are paired, bean-shaped organs present on the posterior wall of the abdominal cavity on either side of the spine and are protected from the lower ribs.
FUNCTIONS OF KIDNEY:
Kidney
performs many vital functions, but its primary function is to maintain
homeostasis. Here I am enlisting essential functions of the kidney.
1. Removal of Waste Products:
The kidney eliminates nitrogenous waste products from the body.
Nitrogenous waste products are mainly formed as a result of nucleic acid and
protein metabolism.
Two major nitrogenous waste products that the kidney removes from the body is, Urea and Uric acid, which are produced as a result of Protein and
Nucleic acid metabolism, respectively.
2. Acid and Base Balance:
In humans, the normal pH range is from 7.35 to 7.45. The
kidney helps in maintaining the pH of our body, mainly by these two methods.
- Regeneration or Reabsorption of Bicarbonate ion, as per body need.
- Excretion of Hydrogen ions and fixed acids.
3. Electrolytes and Water Balance:
An essential function of the kidney is to maintain the water
and electrolyte balance of our body.
Dehydration is a
significant cause of water deprivation and electrolyte imbalance. When blood
osmolality increases, the hypothalamus, a part of the brain, comes into action
and sends signals to the pituitary gland to secrete Antidiuretic Hormone (ADH). ADH acts
on Kidney tubules and increases water reabsorption from kidney tubules,
resulting in an increase in urine concentration and a decrease in plasma
osmolality.
4. Blood Pressure Regulation:
Along with different mechanisms to regulate blood pressure,
the kidney also has a role in maintaining blood pressure. The kidney secretes renin
when the blood pressure is low. Renin acts on angiotensinogen, resulting in the
release of angiotensin I, which is cleaved by an angiotensin-converting enzyme
into angiotensin II. Angiotensin II is the most potent vessel
constrictor, and it constricts arterioles, resulting in an increase in blood
pressure.
5. Reabsorption of Minerals and Nutrients:
Kidneys also help in the reabsorption of essential nutrients
and minerals to maintain homeostasis.
Reabsorbed minerals and nutrients from the kidney tubules are
glucose, amino acids, bicarbonate, sodium, potassium, phosphate, calcium,
magnesium, and chloride ions.
6. Production of Red Blood Cells:
The kidney also secretes erythropoietin, a hormone that acts on
bone marrow and increases the production of red blood cells. This is the reason
why people with decreased renal function also have anemia.
7. Activated Vitamin D Formation:
For
the absorption of phosphorus and calcium, vitamin D has a crucial role. Both are important for the building of bone. Vitamin D also helps to reduce
cancer cell growth and helps in regulating the immune system.
In our diet, vitamin D is in an inactive form, and it is
activated into its active form, calcitriol, by the kidney. So, people with
impaired kidney functions often have low vitamin D levels, resulting in bone weakness
and low immunity.
WAYS TO IMPROVE KIDNEY HEALTH:
For a healthier life, your body organs should perform their functions optimally. Because all bodily functions are interrelated. So to keep yourself healthy, your kidney should also have to perform well to maintain a sustainable, healthier life.You can improve your Kidney health by taking simple measures. There are multiple ways to protect your kidneys from any kind of kidney disease. Here I am mentioning the most important ways to protect your kidneys from damage. All these points are well researched and up to date.
1. Assess Your Risk of Getting Kidney Disease:
Many factors are linked with an increased risk of getting
kidney disease. Knowing these risk factors is essential for prevention, early
diagnosis, and proper treatment of the condition.
Risk Factors For Kidney Disease:
- Diabetes,
- Hypertension,
- Obesity,
- Heart Disease,
- Family History of Diabetes, Hypertension, or Kidney Failure,
- Age 60 or above,
- Autoimmune Disease,
- Chronic Urinary Tract Infection (UTI),
- Kidney Stone.
2. Recognize Signs and Symptoms Of Kidney Disease:
People might not have any signs or symptoms in the early
stages of kidney disease, which results in delayed diagnosis of the kidney
disease.
Pay attention to the following signs and symptoms, and
consult your physician if you have any of these.
Signs and Symptoms Of Kidney Disease:
- Puffy eyes,
- Swollen face, hands, ankle, or feet,
- Foamy Urine,
- Painful micturition,
- Increased urination, especially at night,
- Lightheadedness,
- Pain on the lower back on either right or left side.
3. Get Yourself Tested For Kidney Functions:
If you have any risk factors and signs and symptoms
mentioned above, consult your doctor for your renal examination.
Your doctor might ask you for some basic tests, like Urine
Detailed Report, Urea Creatinine, and Electrolytes level in your blood.
4. Control Your Blood Pressure Within The Normal Limit:
In the United States, nearly half of adults have hypertension,
and out of this, only 24% of people have control over their blood pressure.
High blood pressure damages not only the tiny blood vessels all
over the body but may also damage the functional unit of kidneys, the nephron. As a result, the removal of waste products from the body may be halted.
After Diabetes, high blood pressure is the second leading cause of End-Stage Renal Disease in the United States.
So, to protect your kidneys from damage, your blood pressure should be in a normal range.
As per the American Heart Association guidelines, Hypertension is defined as Systolic B.P of 130mm of Hg or greater than 130 mm of Hg and diastolic B.P of 80 mm of Hg or greater than 80 mm of Hg.
The only way to find that you have high blood pressure is by measuring blood pressure. Regularly monitor your blood pressure with a sphygmomanometer.
You can control your blood pressure by taking medicines and lifestyle modifications. Few lifestyle modifications are;
- Being Physically active like brisk walking, cycling, jogging, and swimming,
- Quitting smoking,
- Reducing Salt Intake,
- Managing Stress and anxiety,
- Maintaining a healthy weight.
5. Control Your Blood Sugar Level Within The Normal Limit:
Diabetes is the leading cause of chronic kidney disease in the United States. Approximately 1 in 3 people with diabetes have chronic kidney disease. High blood sugar can slowly damage your kidney blood vessels, resulting in impaired kidney functions and kidney disease.
To prevent your kidneys from the damaging effects of high blood sugar, you must have blood sugar within the normal range.
For an average healthy individual, blood sugar after 8 to 12 hours of fasting should be below 100mg/dl; after 2 hours of a meal, it should be below 140 mg/dl. And for Diabetic patients, the blood sugar target should be 125 before a meal and less than 180 after a meal.
To meet the normal blood sugar target, if you are diabetic, you can follow the following lifestyle modifications.
- Regular workout,
- Decrease Intake of Bad Carbs,
- Eat foods having a low glycemic index,
- Increase fiber intake,
- Control your weight,
- Monitor your blood sugar level regularly, at least twice a day, once before breakfast and second after 2 hrs of a meal.
- Get Yourself Tested for your HbA1c level at least twice a year or, more preferable, every 3rd month.
6. Lose Weight, If You Are Over-weight or Obese:
Obesity has become a global pandemic and is
associated with cardiovascular disorders, joint problems, diabetes type II,
dyslipidemia, cancer, and kidney disease. Chronic kidney disease is a serious condition, and obesity is a major risk factor for it.
Increased visceral adipose tissue results in
hyperfiltration and hyperperfusion of glomeruli, which is associated
with the development of chronic kidney disease. A tenfolds increase in obesity-related glomerulopathy has been noted in
recent years.
Obesity is mainly preventable, and you can
easily find out either you are normal weight, overweight or obese, just by
calculating your Body Mass Index (BMI).
BMI can be calculated by dividing your weight
in kilograms by the square of height in meters.
If your BMI is below 18.5, you are
underweight; BMI between 18.5 to 24.9 is normal; BMI between 25 and 29.9 is
overweight, and BMI of 30 and above is obesity.
If your BMI is equal to
or above 25, it means you are at risk, and to minimize your risk, you have to
lose weight to be healthy and fit. Following are some of the weight loss tips;
- Cut down your sugar and refined carbohydrates,
- Eat high protein breakfast,
- Consume fiber-rich foods such as cereals, vegetables, fruits, nuts, and legumes,
- Stay hydrated and drink water before your meal,
- Eat slowly,
- Eat smaller portions,
- Plan your meals according to your calorie requirements,
- Avoid Junk foods,
- Exercise regularly,
- Cut down your alcohol consumption.
7. Stay Hydrated, But Do Not Over Do It:
Dehydration increases the risk of kidney damage and infections, as well as kidney stones. Individuals who drink at least 3 to 4 liters of water per day are less likely to become dehydrated. However, your water needs largely depend on your body mass index (BMI), gender, climate, daily routine, and overall health.
Contradictory to popular belief, overhydration has not proven to be effective in protecting against kidney disease. So, drink water as per your requirement and do not over-hydrate yourself.
Consult your doctor to find your daily water requirement.
8. Eat Kidney-Friendly Foods:
i. Sodium:
ii. Potassium:
iii. Phosphorus:
iv. Proteins:
24 Best Kidney-Friendly Foods:
- Cauliflower,
- Sea bass,
- Red grapes,
- Blueberries,
- Pineapple,
- Red bell peppers,
- Cabbage,
- Turnips,
- Radish,
- Garlic,
- Onions,
- Apples,
- Arugula,
- Macadamia Nuts,
- Buckwheat,
- Bulgur,
- Skinless Chicken,
- Egg whites,
- Salmon Fish,
- Cherries,
- Strawberries,
- Cranberries,
- Raspberries,
- Shiitake (a kind of edible mushroom).
9 Foods To be Avoided; If You Have Kidney Disease:
- Avocados,
- Whole wheat bread,
- Brown Rice,
- Orange and Orange Juice,
- Processed Meat,
- Dairy Products,
- Packaged food,
- Instant and Pre-made Meals,
- Pickles.
9. Quit Smoking (Either Active or Passive):
 |
| Quit Smoking |
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