The kidneys are vital organs when it comes to filtering waste outside of the body. These two organs work together to filter up to 150 quarts of blood to make into two quarts of urine every single day, allowing excess fluid to exit the body properly.
When the kidneys fail to filter waste at normal capacity, waste buildup leads to the development of chronic kidney disease. Although kidney failure cannot be cured, there are easy, everyday lifestyle changes you can make now to prevent developing this disease.
Make these simple adjustments to keep your kidneys working well!
1. Get Your Sleep Schedule On Track
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Getting a good night’s sleep directly affects your entire wellbeing—including your mind and body. Sleep deprivation prevents the body’s essential organs from functioning properly, leading to a decline in the ability of your kidneys to filter waste.
Aim to get seven to eight hours of restful sleep each night to prevent kidney damage.
2. Keep Your Blood Pressure Under Control
Individuals with trouble controlling their blood pressure are more likely to develop chronic kidney disease. High blood pressure leads to constricted arteries surrounding the kidneys, preventing proper blood flow to the kidney tissue.
Taking the necessary steps to monitor and control your blood pressure—through a healthy diet and exercise—can prevent the development of chronic kidney disease as well as heart disease. The following lifestyle tip will have you putting down your pack for the last time!
3. Put Out Your Smoking Habit For Good
Smoking affects more than just your lungs. Smoking can lessen the effectiveness of a person’s blood pressure medicine, which can increase the risk of developing kidney disease.
A smoking habit can also limit the blood flow to major organs—including the kidneys. This can make an existing kidney condition worse. Quitting your smoking habit is a vital step in protecting your kidneys.
4. Limit Your Use Of Over-The-Counter Pain Relievers
Over-the-counter medications such as ibuprofen and naproxen can help ease headaches or joint pain, but regular use can damage your kidneys. Overusing these pain relievers can lead to the development of chronic kidney disease.
Speak to your doctor about the proper dosage of these medications to avoid kidney damage.
5. Forgo The Next Happy Hour
Excessive alcohol consumption can cause your blood pressure to rise, which can also lead to chronic kidney disease. Even medications to treat blood pressure can be negatively affected by drinking excessively, making it important to practice moderation when it comes to consuming cocktails.
Limit your consumption to one or two drinks per day. Use the next lifestyle change to improve multiple aspects of your health!
6. Lower Your Sodium Intake For Optimal Kidney Health
A diet high in sodium can lead to weight gain, heart disease, and high blood pressure. Individuals that suffer from high blood pressure are more likely to develop chronic kidney disease. Eating large amounts of salt can disrupt the levels of sodium in your bloodstream, making it harder for the kidneys to filter out waste.
Experts suggest that you keep your sodium intake below 2,300 milligrams every day to prevent damage to your kidneys.
7. Choose Lean Cuts Of Meat For Your Meals
A diet high in saturated fat can lead to heart disease, and it increases your risk of kidney damage. A heart-healthy diet—involving lean cuts of meat—can help to lower your cholesterol and prevent the development of chronic kidney disease.
Avoid red meat and opt for salmon or fish as your main course!
8. Get Up And Get Active
Getting the recommended amount of exercise can keep your blood pressure in check, which can help protect your kidneys from unnecessary damage. Aim to exercise for 30 minutes multiple days a week, and consult with your doctor if you are starting a new workout routine.
All it takes is a brisk, morning walk or a few laps around a pool to promote kidney health. The next lifestyle change will have you eating clean and feeling great!
9. Rethink Your Sugar Consumption
A diet high in sugar can lead to diabetes, which directly effects kidney function. Having high blood sugar increases your chances of developing chronic kidney disease, and limiting the amount of added sugar you consume can keep your blood sugar levels in check.
Reach for fruit and vegetables to make a colorful plate that supports healthy kidney function!
10. Manage Your Stress To Avoid Kidney Damage
Constantly dealing with high levels of stress can create high blood pressure, increasing your chances of encountering kidney issues. Practice activities that help to lower your stress, such as a light yoga session or simply a few deep breaths.
Maintaining a healthy level of stress will improve your overall wellness. Your mind, blood pressure, and kidneys will thank you!
11. Maintain A Healthy Weight
Carrying a few extra pounds may seem harmless, but being overweight can lead to heart disease, diabetes, and extra stress on your kidneys. Speak with your doctor about managing your weight to avoid developing chronic kidney disease.
Taking control of your weight through a healthy diet and an exercise program can help you avoid kidney malfunction.
12. Make The Switch To Whole Grains
Choosing whole grains over refined grains—which are low in fiber and high in gluten—can decrease your risk of heart disease, stroke, and kidney problems.
Whole grains are part of a heart-healthy diet and therefore support kidney function. Brown rice, oatmeal, and a handful of whole-wheat crackers great options for those looking to prevent chronic kidney disease.
The next lifestyle tip will have you have you on the right track!
13. Keep A Food Journal To Support Kidney Health
During a busy day, it can be hard to keep track of everything you eat. Start by jotting down everything you eat for an entire week. Keeping track of your daily intake of fat, salt, and sugar will allow you to make the necessary adjustments to improve your kidney health!
Chronic kidney disease can be prevented through proper dietary changes!
14. Lower Your Bad Cholesterol Levels
Plaque that forms along the artery walls can affect necessary blood flow to the kidneys. High cholesterol can ultimately cause kidney failure if not properly treated.
Speak with your doctor about possible ways to help lower your cholesterol, such as eliminating trans fats, increasing your fiber intake, or beginning a heart-healthy exercise routine!
15. Keep In Contact With Your Healthcare Provider
The most important step to taking control of your kidney health is to speak regularly with your doctor. Your physician will be able to answer any questions you have about improving your diet or implementing an exercise regimen.
Your doctor can assist you in maintaining the health of your kidneys and avoiding the development of chronic kidney disease better than anyone else!