Our bodies are made of vital organs.They are responsible for excreting waste from your urine.Your body's fluid balance is regulated by the kidneys.A lot of people don't think about the health of their kidneys.A healthy life is dependent on the functioning of the kidneys.If you maintain a healthy diet and lifestyle, you can make sure your kidneys are well taken care of.
Step 1: Fruits and vegetables are good for you.
It is important that your diet contains all the vitamins and minerals you need.You should include at least five portions of fruits and vegetables in your diet.All of the vitamins and minerals in fruits and vegetables are essential for the proper functioning of your body.If you want to increase the amount of fruit you eat in a day, consider cutting a banana over your breakfast or replacing a bag of chips with fresh fruit.1 of your 5 daily portions should be fruit and vegetable juices.Solid fruits and vegetables are needed to get the health benefits.
Step 2: Foods high in salt, sugar, or saturated fat should be avoided.
Too much salt can cause stones in the kidneys.It is bad for your health to eat too much sugar or saturated fat as it can lead to weight gain.Fruits and vegetables are healthy alternatives to salty and processed snacks.Wherever possible, avoid fried and processed foods.If you choose low-fat foods, make sure they don't have a lot of sugar.Replacing half the salt that you would use with other spices is a good trick.
Step 3: As part of a balanced diet, eat more healthy fats and oils.
Saturated fat and fish oil are good for our bodies and can help prevent disease.If you want to maximize the health benefits of the foods you eat, add sources of healthy fats and oils to your diet.Oily fish, olive oil, dried fruits, and avocados are excellent sources of healthy fats which are necessary to line and protect our vital organs.
Step 4: Add more greens into your diet.
Both greens are packed with vitamins A, C, and K, as well as other important vitamins and minerals.You can get a lot of benefits from eating more leafy greens.These foods have high levels of potassium.People with a restricted diet should limit their intake of greens.They can be used in salads, on a sandwich or in a green smoothie.
Step 5: Limit your portion sizes so you don't get fat.
Eat slowly and serve small portions of food.A moderate portion will satisfy you if the food has a high level of nutrition.You will feel more active the rest of the day.Being overweight is a risk factor for diseases like diabetes and hypertension.The kidneys work better if you maintain an appropriate weight.
Step 6: 5 days a week, do 30 minutes of exercise.
A regimen that will cover your weekly exercise needs is the best way to make sure you are exercising enough.To get enough exercise to keep your body healthy, aim to exercise 5 days a week for 30 minutes.If you have time, you can do 10 minutes of exercise 3 times a day.
Step 7: Get the most out of your workouts by choosing full-body exercises.
Good health can be maintained by practicing sports that engage more than one muscle group.These exercises will help strengthen the muscles in your body and help you maintain a healthy weight.Swimming, cycling, mountain biking, dance, and rowing are some good examples of full-body exercises.
Step 8: There are opportunities to walk more.
Walking is a very effective and natural exercise for people and can help you maintain a more active lifestyle.If possible, make your legs your main form of transportation.Try to walk to work.If you have to take the bus, get off at a couple of stops early and walk the rest of the way.If you can, take the stairs instead of using the elevators.
Step 9: You will stick with it if you participate in physical activities you enjoy.
Pick an activity that you enjoy if you are going to commit to regular exercise.You won't be motivated to keep up with your daily exercise if your willpower fades.Consider joining a football team in your neighborhood, taking tennis lessons, learning to skate, trying an aqua aerobics class, or playing outside with your children and friends.All of these activities improve your health and make you happy.
Step 10: Dehydration can cause your kidneys to fail.
The rest of your body needs water to function.Make sure you drink enough water every day.Take a bottle of water with you wherever you go and take small sips throughout the day.You can refill the water bottle at work or the gym.It is recommended to drink at least 8 glasses of water a day.Don't drink drinks with added sugars, like fruit juices and soda, and limit your coffee consumption.Some evidence suggests that soda may cause stones and other problems in the body.
Step 11: You can quit smoking.
High blood pressure can be caused by both smoking and drinking alcohol.Don't do these activities if you want to avoid impacting the health of your kidneys.If you can't completely abstain from drinking alcohol, you should limit yourself to 14 units of alcohol a week.14 units of alcohol equates to 6 beers or 7 glasses of wine.If you can, completely refrain from smoking.
Step 12: Your blood pressure should be below 130/80.
If your blood pressure is too high, it can have an adverse effect on your kidneys.Make sure your blood pressure stays under control by working with a doctor.If your blood pressure is higher than it should be, your doctor can prescribe medication to lower it or offer lifestyle changes to keep it under control.Make sure your blood pressure is checked frequently.The only way to know if you have high blood pressure is to have it checked.
Step 13: Diabetes, high blood pressure, and heart disease can cause damage to the kidneys.
If you have diabetes, high blood pressure, or heart disease, you are more likely to sustain damage to the kidneys.Maintaining your blood sugar, blood pressure, and cholesterol levels in a healthy range is the best way to prevent this damage.If you want to reach your ideal cholesterol levels and blood sugar numbers, you need to work with your doctor.This may include lifestyle changes.All of your medicines should be taken as prescribed by your doctor, especially those meant to regulate blood pressure and decrease hemoglobin A1c levels.If you have diabetes, aim to keep your A1c levels below 7%.
Step 14: Don't take over-the-counter medications for too long.
If you take certain non-prescription pills for a long period of time, they can damage your kidneys.If you take these or other NSAID's for chronic conditions, talk to your doctor about ways to monitor your kidneys.If you only use NSAID occasionally to treat pain, you're probably not at risk.Unless directed by your doctor, don't take them for more than 10 days if you have chronic pain.If you are also taking ACEIs or ARBs for high blood pressure, you should use caution since they can cause acute kidney changes.