How To Prevent Kidney failure
The statistics by the Nigerian Association of Nephrology (NAN), have noted that over 25 million Nigerians have kidney failure. Nigerians die each year from kidney-related diseases. A shocking revelation that surpasses the percentage of both prostate and breast cancer. Many of us may not be aware that our kidneys play an integral role in sustaining our lives. And keeping them healthy should be our top priority. How can I improve my kidney function naturally, we hear you ask? The answer may not be that straightforward. Admittedly, our genes play a part, but mainly, taking care of our daily habits – what we eat, our sleep patterns, and exercise routines – is key to preventing kidney damage and keeping our bodies healthy. Of course, we can’t ignore heart health, critically important to our overall well-being.
What the kidney does in the body
The kidneys filter waste and excess fluid from the blood and help maintain balance. As kidneys fail, waste builds up.
Symptoms develop slowly and aren’t specific to the disease. Some people have no symptoms at all and are diagnosed by a lab test.
Why would anyone prefer to be on a dialysis machine all his lifetime? The cost? The inconvenience? The short life expectancy? The list goes on and on. So keep reading to learn some crucial tips that will help you maintain your kidneys and a healthy heart and keep you in overall tip-top health!
Use More Herbs Than Salt
Many people are not aware that one of the number one killers of good health is attributed to the use of salt. Diets high in salt are high in sodium. This can increase blood pressure and, in turn, harm your kidneys. The excess salt affects the blood flow, which may end up putting your entire body in a compromising situation. Flavor your foods with herbs and spices instead of salt. In the long run, you may find it easier to avoid using added salt on your food.
Use Fewer Painkillers
We all have the bad habit of taking a painkiller as soon as we feel the slightest of pain. But then we do not realize the dangers taking it. Taking a painkiller occasionally is okay, but when it gets too much, you put a strain on the kidneys. This is because the elements found in these medications limit the proper flow of blood to the organ. The New England Journal of Medicine carried out a study that indicated that a yearly average of 5,000 or more cases of kidney failure occur as a result of overdosing on pain relief medications such as nonsteroidal anti-inflammatory drugs . Painkillers in themselves are not dangerous. They just should be used infrequently and in moderation, and if on other medication, it is important to check their compatibility even with the mildest painkillers. Reduce the intake of these pain killers and never go beyond the recommended dose.
Treat A “Regular” Cold As A Threat
The Center for Disease Control (CDC) notes two or three times per year most people suffer from a cold, and only push it aside like an annoying nasal problem (catarrh). We sometimes dismiss it as an ailment that has no drug. However, you may be doing more harm to your body’s long-term health than you can imagine. A cold left untreated will result in the body producing an excessive number of antibodies, which are a high-risk health factor for your kidneys. It may not happen right away, but the more these antibodies are fed and protected, the faster your kidneys are deteriorating.
Do not hold your urine for long
Many of us have the bad habit of holding in our urine, especially if we don’t want to stop what we are doing at a given moment. Sometimes we hold it as a result of good proper place to perform the act. But are you aware that this is one of the cruelest things you could ever do to your body? Bear in mind, the urine is a base of waste and harmful bacteria that accumulates. The longer it stays in there, the more bacteria will eventually make its way to your kidneys, which is where the problems really begin. The next time you have an urge to go… make sure you do!
Quit Smoking
The strongest modifiable risk factor for both kidney and heart disease is smoking. There is nothing that is more important in the prevention of both heart and kidney disease as stopping smoking. Smoking causes hardening of the arteries which causes both coronary artery disease and nephrosclerosis, or hardening of the kidney due to disease of the blood vessels in it. When you smoke, this allows creatinine (a harmful substance that is usually excreted in the urine) to be produced in the body. This slowly makes its way to the kidneys and affects them negatively. Smoking is also a risk factor for high blood pressure which can cause both heart and kidney disease. Reports have shown both former and present smokers do develop kidney problems because of this harmful practice but quitting does help minimize the risk!
Go For Healthy & Unprocessed Foods
A lot of the labeling on most processed food can make it seem like a healthy choice for you, while it actually hides the truth of the matter. Processed foods contain a lot of salt, potassium, and phosphorus in much higher amounts than the body should consume. Seeing as your kidneys generally filter through the small quantity of these ingredients that your body needs, they will be put under immense pressure with the excess amounts. Go for fresher and more naturally produced foods; your body will thank you later.
Be sure to stay away from processed foods and choose fresh fruits and vegetables. Reduce foods that are high in saturated fats and cholesterol like eggs, whole milk, cheese and fried foods. Eat more foods that are rich in heart-healthy omega-3 fatty acids. These include cold water fish like salmon, albacore tuna, lake trout and sardines, and other foods like flaxseed oil, canola oil and walnuts. You can read more on the food that can help your kidney.
Say No To The Bubbles
Sodas have no source of benefit for our bodies and only add a massive amount of sugar we definitely could do without. Consuming one 12-ounce drink shockingly has as much sugar as two or more donuts, which will put an enormous amount of strain on your kidneys’ effective functioning. Countless research has shown that drinking two or more soda (coke) daily can as much as double the risk of damaging your kidneys permanently. It is not only because of the sugar but also because of the phosphoric acid that they contain.
Get Adequate Sleep
Getting adequate rest will leave your kidneys in good shape because the longer you stay up, the longer your kidneys do as well. Research have demonstrated that those who slept for under seven hours every night had a 19 percent increased chance of kidney failure than those who slept for longer. Lack of sleep or rest puts too much strain on the functions of the kidneys and can eventually lead to failure.
Take The Full Dose of Prescribed Medications
Many of us have this habit of stopping our medication before we have finished the full course of the prescription because we already feel a whole lot better. Don’t be tempted! Your prescribed medication helps to regulate your body (blood pressure medication, for example) and as routine is generally good for the body, changing the method of your prescription and taking them as a casual thing will throw your kidneys’ off-balance, confusing your body’s routine flow, which can be bad for those organs.
Know Your Supplements
Supplements can be significant, and many of us turn to them occasionally or take some each day. But have we ever taken the time to research exactly what it is we are consuming, and precisely what the dosage should be, especially if taken in combination with other medicines? Take cranberry and vitamin C, for instance, small amounts are perfect for the body, but too much can lead to kidney stones. Other supplements that can be damaging to your kidneys should you consume too much of them also include willow bark, licorice, wormwood oil, geranium, and even turmeric. Again, that isn’t to say those ingredients are harmful to your kidneys – just make sure you have the right amount and that it isn’t an adverse reaction with other medications you are on. You can read more on the pros and cons of supplement pills.
Exercise With Internal Health In Mind
A lot of us exercise for the sole purpose of losing weight and enhancing our physical beauty. But according to the National Kidney Foundation, our internal health also benefits from regular exercising where our muscle functions improve, sleeping habits improve as well as stabilizes our blood pressure, and the research shows that even just 150 minutes a week of light exercise is enough to help. All these benefits work in line with your internal health, more specifically, your kidneys, in helping them to function effectively.
Energy Drinks Are Bad For Kidney
It is highly recommended to go slow on the amounts of energy drinks one consumes regularly. The high dosage of caffeine, amino acid taurine, and sugar formulated in these drinks put the body on the edge of overwork and stress. The quest to have the ingredients for these drinks regulated is continually being pushed by scientists across the world, primarily as kidney failures are on the rise worldwide, particularly in younger children due to the increased consumption of such drinks. Also, if you don’t know if you are already suffering from a kidney disorder, then we are sorry to break it to you, but these drinks could be like a death wish.
Stay Hydrated With More Water
The next time you feel thirsty, ditch the juice and go for some water. Bear in mind the role of the kidneys is to filter water from the body, and as such, the more hydrated you are, the better it works for the organ. Failure to drink a lot of water will leave your urine with a higher amount of mineral, which in turn crystallizes the inner layers of the kidneys leading to the development of kidney stones. There are no “set rules” on the amounts of water to have, but medical experts have noted an average of 9 cups for women, and 13 for men is about right.
Lower Your Consumption of Red Meats
A lot of us love meat, but are we really aware of how much too much meat is bad for us? Consuming red meat once in a while is good enough but proven harmful if done too often. There are toxic elements found in red meat that can be detrimental to your kidneys (based on reports from the American Society of Nephrology), and one should be careful how they eat it. Kidney failures can be reduced by an average of 62 percent if red meat is replaced by a plant-based protein at least once a week.
Get on Your Feet More Often
Moving around may turn out to be a healthier choice for your kidneys than sitting for long hours. An estimated 1-hour per day of physical activity will help to regulate your blood flow and ease the pressure on the kidneys. Be flexible with your desk job by taking regular walks to the restroom or even to get water. You could also swap your ordinary desk for a standing one, as the woman in the picture below is using.
Eat Moderately
This warning is especially for the festive and holiday seasons as persons tend to forget that they should eat in moderation. And also for those who translate to evidence of good living is over eating. Too much food in the body at once gives the kidneys more work in having to filter through a whole lot at once. Also, when the body has too much protein, fat, and carbs, the kidneys are placed under stress as these are harder to break down in the body. For the holidays, it is safer to take a small amount of each serving instead.
Drink with Moderation
Some of us have heard that a little alcohol or wine won’t do much damage and may help our bodies in more than one way. However, this should not be used as an ultimatum for anyone to drink more than the body needs. The less we consume, the less work our kidneys have to do to flush the blood of the harmful substances you have taken in. Make your toasts truly worthwhile and make sure to stop drinking well before you start feeling tipsy.
