The kidneys are a vital organ. They remove excess fluid and toxins from the body, regulate the acid-base balance and blood composition, affect blood pressure and bone strength (by regulating the amount of calcium in the blood and vitamin D).
Kidney diseases are dangerous not only because of significant discomfort (imagine how constant frequent urination or acute pain in renal colic complicates life), but also by increasing the risk of heart attack, stroke, and hypertension.
Andrey Danich, a urologist at Kutuzovsky LDC, spoke about how to maintain kidney health. Only 6 tips, simple and cost-free - make them your habits to keep your kidneys healthy!
No. 1 - Nutrition
Kidney-healthy food - low in protein, sugar, salt, spices and with even meals throughout the day (without overeating and long fasting). Reduce the amount of salt in the diet to 5 g per day, meat, sausages, semi-finished products, canned meat and fish. When planning to go on a diet for weight loss, avoid protein diets, such as egg, cottage cheese, Japanese, Dukan diet. Although they give quick weight loss, they are harmful to the kidneys.
Foods with omega-3 fatty acids, fresh fruits and vegetables, nuts, especially walnuts and almonds (a handful the size of a fist daily) will be useful.
No. 2 - Drinking regimen
For normal functioning of the kidneys, prevention of the formation of calculi (stones and sand in the kidneys), and especially for infections of the urinary system, it is necessary to consume about 1.5-2.5 fluids daily. Everything is considered: the first, tea, compotes, water. The liquid removes accumulated toxins, salts, infections.
It is not worth significantly exceeding this volume - it is dangerous by overloading the kidneys and heart, reducing the content of salts and minerals in the body.
How much water should you drink per day? The optimal dosage is 30 ml of water per kilogram of weight for an adult.
Interesting! About 300 times the blood passes through the kidneys per day, and this is about 1500 liters.
It is advisable to limit mineral waters with a high level of mineralization, sweet concentrated juices and soda. Useful herbal decoctions, cranberry juice, green tea.
#3 - Physical activity
Moderate physical activity reduces the risk of obesity, type 2 diabetes, cardiovascular disease, and high blood pressure. Sports are:
- Increasing the amount of oxygen in the blood, which is good for the kidneys.
- Prevention of stagnant processes in the pelvic organs, which reduces the risk of inflammation.
- Improving the functioning of the intestines and gastrointestinal tract, which reduces the risk of bile stasis and the formation of hard calculi (stones).
What kind of sport to choose with existing kidney diseases? During exacerbations, you need peace, and the rest of the time you should do yoga, Pilates, callanetics, brisk walking, cycling, exercise therapy and other workouts that take place at a moderate or calm pace without muscle strain. Undesirable sports with the risk of bumps, falls, a significant increase in heart rate.
#4 – Quitting Smoking and Alcohol
Smoking and nicotine are the cause of spasms in the vessels and deterioration of blood circulation, including in the kidneys. The longer the smoking history and the number of cigarettes per day, the higher the risk of kidney damage and even kidney cancer.
Alcohol increases the load on the kidneys - it is they who remove toxins that are formed during the processing of alcohol in the liver. The effects of alcohol consumption vary depending on the amount, frequency and strength of drinks, as well as health status. So, in patients with urolithiasis, renal colic and partial or complete blocking of the outflow of urine by an existing stone may occur. A characteristic symptom of impaired kidney function is hand tremor with a hangover. Its cause is the appearance of proteins in the blood - cryoglobulins.
#5 - Taking care of yourself
Factors that provoke kidney disease: infections, metabolic disorders, hypothermia, heavy physical exertion, stress, untreated diseases. If you want to keep your kidneys healthy, contact us in a timely mannerdoctors , if something is bothering you and do not neglect preventive examinations for early diagnosis.
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