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How to Keep Kidneys Healthy

Let’s talk about kidneys and ways to keep kidneys healthy. Despite being just the size of a fist, these vital organs play a crucial role in keeping the body functioning smoothly. These bean-shaped organs maintain the right balance of water and other substances inside the body and work tirelessly 24/7 to filter out waste and excessive fluids.

However, kidney malfunction often goes unnoticed for a long time. Symptoms may not appear until the condition becomes severe and irreversible. Maintaining kidney health should be a priority. March is National Kidney Month, making it the perfect time to acknowledge these detoxifying organs and explore ways to prevent overburdening them.

Understanding the Kidneys

Located on either side of the spine in the middle of the back, each kidney contains around a million filters that process approximately 40 gallons of fluid daily. These natural filters retain essential nutrients and an adequate amount of water while directing harmful toxins and excess fluids to the bladder for excretion.

In addition to filtration, kidneys produce hormones that regulate blood pressure, support red blood cell production, and activate vitamin D for strong and healthy bones. Aging naturally impacts kidney function. Reports indicate that approximately 1 in 10 adults, or about 20 million people nationwide, exhibit signs of kidney damage.

When kidney function becomes significantly impaired, it can lead to chronic or acute kidney disease, depending on the onset and severity.

Ways to Keep Kidney Healthy

• Stay Hydrated, But in Moderation: Water plays a crucial role in helping the kidneys flush out toxins. Around 8 glasses of water daily is generally recommended, though individual needs may vary based on activity levels and climate. Excessive water intake, however, can strain the kidneys.
• Adopt a Kidney-Friendly Diet: Fresh fruits, particularly berries rich in antioxidants, nutrient-dense vegetables, whole grains, and lean proteins like fish with omega-3s contribute to kidney health. Processed foods, excessive salt, and sugary beverages should be limited, as they negatively impact kidney function by increasing blood pressure and blood sugar levels.
• Regular Health Screenings: Monitoring blood pressure and blood sugar levels, along with managing stress effectively, plays a vital role in kidney health.
• Engage in Physical Activity: Regular exercise enhances blood circulation, lowers blood pressure, and supports kidney function. Overexertion is unnecessary; a simple 30-minute daily walk can be highly beneficial.
• Limit Harmful Substances: Smoking damages blood vessels and directly affects kidney function. Excessive alcohol consumption forces the kidneys to work harder, while prolonged use of over-the-counter pain relievers containing ibuprofen may cause long-term kidney damage. Moderation is key.
• Recognize Early Warning Signs: Symptoms such as frequent urination, swelling in the legs, unexplained fatigue, or foamy urine may indicate kidney distress. Regular health checkups allow early detection of kidney-related issues.
• Maintain a Healthy Weight: Obesity increases the risk of hypertension, diabetes, and cardiovascular diseases, all of which can compromise kidney function.
• Be Cautious with Herbal Supplements: According to Kidney News Online, a publication by the American Society of Nephrology (ASN), herbal medicines can contribute to kidney injury. Factors such as contamination, improper preparation, and harmful biological compounds have been linked to chronic kidney disease (CKD).