The last world kidney day was 10th of March,
2016, this shows how important kidney health is to the world.
Healthy kidneys work day and
night to clean our blood. These 2 bean-shaped organs are found near the middle
of the back, just below the ribs. One kidney sits on each side of the spine.
Our kidneys are our body’s
main filter. They clean about 150 liters of blood daily. Every day, they form
about 1-2 liters of urine by pulling extra water and waste from the blood.
Urine normally travels from the kidneys down to the bladder and out through the
urethra.
Kidney
diseases are silent killers, which will largely affect your quality of life.
Kidney diseases
result in a decrease in urine output and accumulation of waste products and
fluid in the body. Long term kidney disease can also result in low blood volume
(anemia) and weak bones (osteoporosis).
There
are however several easy ways to reduce the risk of developing kidney disease.
Exercise
Regular
exercise decreases your blood pressure and therefore reduces your risk for
chronic kidney disease. You could exercise at least 150 minutes every week (or
30 minutes per day). Aerobic exercises such as running, jogging etc are
preferable.
Have your blood
pressure checked regularly
High blood pressure, also called HBP or hypertension, is the second
leading cause of kidney failure.
Effects of HBP on kidney health include:
·
Damages the arteries of the kidney
the kidneys are supplied with a lot of blood vessels and high volumes of blood
flow through them regularly. Persistently high and uncontrolled high blood
pressure can cause arteries around the kidneys to narrow, weaken or harden.
These damaged arteries are not able to deliver enough blood to the kidney
tissue.
·
Damaged kidneys do not filter blood well.
When the kidneys are damaged, they lose their ability to filter blood and
regulate the fluid, hormones, acids and salts in the body.
·
Damaged kidneys cannot regulate blood pressure.
The kidneys regulate blood pressure by producing a hormone known as renin. Increased
blood pressure damages kidneys and damaged kidneys cannot regulate blood
pressure. This process takes several years to occur, but it can be prevented.
Control your blood sugar level if
diabetic.
Many diabetics develop diabetic nephropathy (kidney
damage due to diabetes), so it is
important for people with diabetes to have regular tests to check their kidney
functions.
Kidney damage
from diabetes can be reduced or prevented if detected early.
Diet
This can help prevent diabetes, heart disease and
other conditions associated with Chronic Kidney Disease.
Reduce your salt intake. The recommended sodium
intake is around a teaspoon every day. In order to reduce your salt intake, try
and limit the amount of processed and restaurant food and do not add salt to
food. It will be easier to control your intake if you prepare the food yourself
with fresh ingredients.
Drugs
Common drugs such non-steroidal anti-inflammatory
drugs (NSAIDS) like ibuprofen are known to cause kidney damage and disease if
taken regularly.
Such medications probably do not pose significant danger if your kidneys
are relatively healthy and you use them for emergencies only, but if you are
dealing with chronic pain, such as arthritis or back pain, work with your
doctor to find a way to control your pain without putting your kidney in
danger.
Healthy fluid intake
Although clinical studies have not reached an
agreement on the ideal quantity of water and other fluids we should consume
daily to maintain good health, traditional wisdom has long suggested drinking
1.5 to 2 litres (3 to 4 pints) of water per day.
Consuming plenty of fluid helps the kidneys clear
sodium, urea and toxins from the body which, in turn, results in a
“significantly lower risk” of developing chronic kidney disease. It’s important
to keep in mind that the right level of fluid intake for any individual depends
on many factors including gender, exercise, climate, health conditions,
pregnancy and breast feeding. In addition, people who have already had a kidney
stone are advised to drink 2 to 3 liters of water daily to lessen the risk of
forming a new stone.
Excessive alcohol intake also damages the kidneys. Receiving blows to the back can also lead to injury to the kidneys.
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