Chances are, you’ve neglected your kidneys.
The unsung hero of the body, our kidneys serve as the primary filter for our blood, detoxifying our blood, purifying water, and processing the nutrients we eat into more usable forms.
However, most of us don’t spend much time considering the health of our kidneys. This neglect can inadvertently harm kidneys over time, leaving us vulnerable to a host of illnesses and disorders.
One of the most startling facts about kidney health is that dysfunction in these organs can progress significantly without noticeable symptoms. Research has shown that individuals might not feel any discomfort or signs of kidney failure until their function has declined to as low as 10%. As much as we like to believe we’d simply ‘know’ when our kidneys are suffering: it seems that is not the case. Instead, we need to take an active role in protecting this critical organ.
So how do you start? Well, here is an easy 10-part checklist designed to not only improve kidney function but enhance your well-being as a whole.
The Checklist
1: Manage Blood Pressure: High blood pressure is one of the most common causes of kidney damage. Keeping it under control is critical; so be sure to monitor your overall sodium levels, and eat plenty of anti-inflammatory foods like turmeric.
2: Stay Hydrated: Proper hydration is essential for kidney health. Drinking plenty of water helps the kidneys clear sodium, urea, and toxins from the body, reducing the risk of chronic kidney disease.
3: Eat a Healthy Diet: A diet rich in fruits, vegetables, whole grains, and lean proteins can help maintain kidney health. As well, be sure to avoid inflammatory oils and ultra-processed foods that can damage your kidney cells.
4: Monitor Weight and Stay Active: Higher obesity rates are correlated with greater risks of various kidney disorders. Try to get at least 10-Minutes of moderate exercise each day. This can be as simple as a walk outside, or jumping jacks during your lunch break.
5: Quit Smoking: We all know it: smoking is bad. But even if it’s common advice, it’s still true. Smoking can damage blood vessels, which decreases the flow of blood to the kidneys. When the kidneys don’t have adequate blood flow, they can’t function at optimal levels.
6: Limit Over-the-Counter NSAIDs: Nonsteroidal anti-inflammatory drugs, such as ibuprofen and naproxen, can cause kidney damage if taken regularly over long periods. When possible, look for more holistic or natural alternatives.
7: Limit Alcohol Consumption: Excessive alcohol intake can cause changes in the function of the kidneys and make them less able to filter blood. This can include paired sodium handling, fluid handling, or even acute failure.
8: Avoid High-Risk Activities: Activities that could lead to kidney injury or harm should be avoided. This includes contact sports without proper protection or engaging in extreme activities without adequate safety measures.
9: Regular Check-Ups: Regularly consulting with a healthcare provider can help monitor kidney health, especially if you have underlying conditions that may affect your kidneys.
10: Listen to Your Body: Pay attention to the warning signs your body may give, such as changes in urination patterns, fatigue, swelling in the legs and ankles, or any other unusual symptoms.
The Takeaway?
With our kidneys playing such a critical role in our overall health, it’s important to care for them every day. Making small, consistent changes is the best way to make a real difference: so get started today!
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