How to protect your kidneys?

In USA more than 1 in 7 (37 million people), are estimated to have chronic kidney failure. Transplantation is the treatment of choice for kidney failure, though transplants are in short supply.
In USA there are about 100k people on the waiting list for a kidney transplant.

In 2021, over 4k patients on the kidney transplant list in the Eurotransplant countries had been waiting and receiving dialysis for between two and four years. A further 3.2k patients had been waiting longer than five years for their kidney transplant. The majority of those waiting for a kidney transplant in 2021 were aged between 16 and 55 years. [2]

Your kidneys are fist-sized organs located at the bottom of your rib cage, on both sides of your spine. They perform several functions.

Most importantly, they filter waste products, excess water, and other impurities from your blood. These waste products are stored in your bladder and later expelled through urine.

In addition, your kidneys regulate pH, salt, and potassium levels in your body. They also produce hormones that regulate blood pressure and control the production of red blood cells.

Your kidneys are also responsible for activating a form of vitamin D that helps your body absorb calcium for building bones and regulating muscle function.

Maintaining kidney health is important to your overall health and general well-being. By keeping your kidneys healthy, your body will filter and expel waste properly and produce hormones to help your body function properly.

Here are some tips to help keep your kidneys healthy.

1. Exercise
Regular exercise is good for many rasons. It can lower the risk of chronic kidney disease, and will improve your immune system. It can also reduce your blood pressure and boost your heart health, which are both important to preventing kidney damage.

2. Control your blood sugar
When your body's cells can't use the glucose (sugar) in your blood, your kidneys are forced to work extra hard to filter your blood. Over years of exertion, this can lead to life-threatening damage. Eating cakes, soft drinks and lots of processed food (junk food) may amount to significant glucose in your blood, which in turn may trigger overweight or even diabetes.
People with diabetes, or a condition that causes high blood sugar, may develop kidney damage.

3. Monitor blood pressure
High blood pressure can cause kidney damage. If high blood pressure occurs with other health issues like diabetes, heart disease, or high cholesterol, the impact on your body can be significant.

A healthy blood pressure reading is around 120 (max) and 80 (min)

4. Monitor weight and eat a healthy diet
People who are overweight or obese are at risk for a number of health conditions that can damage the kidneys. These include diabetes, heart disease, and kidney disease.

A healthy diet that's low in sodium, processed meats, and other kidney-damaging foods may help reduce the risk of kidney damage. Focus on eating fresh ingredients that are naturally low-sodium, such as cauliflower, blueberries, and whole grains.
You can check here your Body Mass Index [1]

5. Drink plenty of water
Water helps you to stay hydrated. Regular, consistent water intake is healthy for your kidneys.

6. Don't smoke and limit alcohol.

7. Be careful with OTC pills
If you regularly take over-the-counter (OTC) pain medication, you may be causing kidney damage. Nonsteroidal anti-inflammatory drugs (NSAIDs), including ibuprofen and naproxen, can damage your kidneys if you take them regularly for chronic pain, headaches, or arthritis.

8. Sleep tight
Taking pills to sleep is not ideal, so try to explore natural ways to restore a normal sleep pattern.
This means when you wake up, you'd feel refreshed and full of energy.
In other words, the energy available during the day depends on the quality of your sleep.




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