Maintaining kidney health might not get the same attention other measures do, but it’s important nonetheless. Healthy kidneys perform many vital body functions. According to the National Kidney Foundation, they make red blood cells, control your blood pressure, support healthy bones, control the pH levels in your body, and filter about 200 quarts of blood each day to remove waste. You can take steps to support your kidney health.
1. Choose Healthy Foods
Many prepackaged and processed foods contain high levels of sodium. According to the CDC, people should consume less than 2,300 milligrams of sodium daily. However, most Americans get more than 3,400 milligrams each day.
You can control your sodium intake by reducing the number of processed foods you eat. Cooking at home allows you to control the ingredients in your food. You can try the following:
- Seasoning your dishes with a mix of spices instead of salt
- Adding vegetables to omelets and pizza
- Cooking with whole-grain pasta and rice
- Using less or no fat
Opt for fresh or frozen fruits and vegetables, whole grains, and low-fat dairy products. You can add vitamin and mineral supplements to support your diet. Moreover, consider following a gut health guide or consulting with a healthcare professional or nutritionist. They can provide specific recommendations tailored to your individual needs, including suggestions for prebiotic and probiotic supplements that can support a balanced gut microbiota.
2. Prioritize Physical Activity
According to the U.S. Department of Health and Human Services, getting at least 30 minutes of activity per day can support your kidney health. Exercise and properly functioning kidneys are tied to a healthy blood pressure level. Physical activity also helps you maintain a healthy weight, making it easier for your kidneys to do their job.
Hiking, swimming, running and walking are excellent forms of exercise. However, if you don’t spend 30 minutes working out every day, don’t despair. Household chores, taking the stairs instead of the elevator, and gardening also count toward your daily activity levels.
If you need help staying motivated to exercise, try walking with a friend or coworker. You can also listen to upbeat music to make exercise more fun.
3. Get Enough Sleep
The sleep-wake cycle helps regulate kidney function. The kidneys perform specific tasks throughout the cycle and use regular sleep patterns to coordinate their workload.
Scientists are currently learning more about the subject. They study the role of the body’s hormones on the kidneys to see how they affect the kidneys at night. In the meantime, they know that healthy sleep patterns support kidney function.
Adequate sleep levels also support a healthy blood pressure level, adding to sleep’s ability to help the kidneys do their job well.
If you need to work on your sleep hygiene:
- Try turning off electronic devices 30 minutes before bed.
- Take a warm bath to help you relax.
- Engage in quiet activities, such as reading, before turning in for the night.
4. Avoid Alcohol and Tobacco
Drinking too much alcohol can affect your blood pressure. It can also strain your kidneys, affecting their ability to filter electrolytes and fluids.
Women should drink no more than one drink per day. Men should drink no more than two drinks daily. One drink is the equivalent of:
- 1.5 ounces of hard liquor
- 12 ounces of beer
- 5 ounces of wine
Smoking makes it harder for the kidneys to function correctly. It can cause a decrease in blood flow to the kidneys. It can also affect blood pressure. Smokeless tobacco can damage the genetic material present in some organs, including the kidneys.
It can be challenging to stop smoking or drinking. Finding a support method can help. You can also try taking up a new hobby and avoiding the bars or restaurants that tempt you to drink or smoke.
5. Talk to Your Doctor
Your healthcare provider can give you insight into keeping your kidneys healthy. He or she may recommend routine tests or suggest exercise and diet improvements. Tell your doctor if you notice any health changes.
Healthy kidneys support a healthy body. While they don’t get as much attention as other organs, they are vital to your well-being. Supporting and maintaining them can benefit your health now and in the long term.
