Lifestyle Tips To Improve The Health Of Kidneys Naturally

Reduce stress to keep your blood pressure down. High stress levels raise your blood pressure and keep your kidneys from functioning properly. If you’re often stressed, then taking some steps to release your tension and anxiety can benefit your health significantly.

Being overweight can raise your blood pressure and put more stress on your kidneys.
Being overweight can raise your blood pressure and put more stress on your kidneys.

By Dr Anil Kumar BT, HOD & Senior Consultant, Nephrologist and Transplant Physician

Our kidneys remove waste and excess water from the bloodstream, which is carried out of the body in urine. They also make hormones to produce red blood cells, and they turn vitamin D into its active form. So you’ll want to keep them healthy and in working order for as long as possible. Luckily, there are many ways to support your kidney health. In general, if you don’t have any kidney diseases, then following a healthy dietary and lifestyle routine should maintain your kidney function.

Dr Anil Kumar BT, HOD & Senior Consultant, Nephrologist and Transplant Physician.

A renal diet is a kidney-friendly dietary plan designed for overall kidney health. It specifically limits things that might harm your kidneys, especially sodium, potassium, and phosphorus. It also reduces your blood pressure, blood sugar, and cholesterol levels to prevent stress on your kidneys and help them function better.

  • Drink plenty of water every day and staying well hydrated helps your kidneys filter toxins out of your body. Generally, experts recommend that adults drink about 8 glasses of water each day to stay well-hydrated at all times. This number of glasses is only a guideline, and you might need more if you live in a hot climate or exercise a lot. In general, drink enough so your urine is light yellow and you don’t feel thirsty.

  • Eat a variety of fruits and vegetables on a daily basis. A plant-based diet provides plenty of vitamins and minerals without added chemicals or fats that could impair your kidney function. Fruits and vegetables also help prevent high blood pressure, and high blood pressure increases your risk of kidney disease. Eat at least 5 servings of veggies and fruits every day.

  • Consume about 0.8 gram of protein per kilogram of body weight per day. You need protein for your muscles to function properly, but too much could overwhelm your kidneys. Stick with lean proteins, including beans and legumes, which are less fatty and healthier overall. In case you are a nonvegetarian, swap out red meat for leaner proteins. Red meat contains a lot of saturated fats and added chemicals. Diets high in red meat are associated with high blood pressure, which in turn, is linked with kidney disease. Try to go with leaner choices, like white meat poultry or fish, over red meat at least once per day.

  • Eliminate as many added sugars from your diet as you can. Added sugars have a high glycaemic index and will raise your blood sugar. This makes your kidneys work harder and could set you up for conditions like diabetes. Consume no more than 25-35 g of added sugars each day to avoid overdoing it. Added sugars are different from natural sugars that occur in foods like fruit. You don’t have to limit your intake of natural sugars.

  • Reduce your sodium intake. Sodium raises your blood pressure, so you’ll probably have to follow a low-salt diet to boost your kidney function. The general recommendation is consuming no more than 2,300 mg of sodium each day, but you may need to limit yourself even more if you have impaired kidney function.

In addition to managing your diet, some additional lifestyle remedies can help support your kidney health. These changes can also lower your blood pressure and reduce stress on your kidneys. Paired with dietary changes, these methods could keep your kidneys functioning well into the future

  • Exercise for at least 30 minutes per day. Staying active is a great way to keep your blood pressure down and stimulate kidney function. Try to get at least 30 minutes of aerobic exercise 5-7 days per week for the best results.

  • Maintain a healthy body weight. Being overweight can raise your blood pressure and put more stress on your kidneys

  • Get 7-8 hours of sleep each night. Sleep deprivation can cause weight gain and high blood pressure. Both of these conditions could put more strain on your kidneys

  • Reduce stress to keep your blood pressure down. High stress levels raise your blood pressure and keep your kidneys from functioning properly. If you’re often stressed, then taking some steps to release your tension and anxiety can benefit your health significantly. For relaxing, stress-reducing activities, try meditating, yoga, or deep breathing exercises to help yourself calm down.

  • Drink alcohol in moderation. Regular alcohol consumption can stress and damage your kidneys. Limit your consumption to 1-2 alcoholic drinks per day to avoid impairing your kidney function.

  • Quit smoking or avoid starting altogether. Smoking impairs your kidney function and causes many other health problems.

Facebook Comments