Revitalize kidney health for overall fitness and wellness

Contribution: Anjali Dharra


Have you ever heard that your kidneys help your body make vitamin D? Probably not.

Ever since we are learning about health and human anatomy, we have always heard from our educators or parents that the kidneys are helpful in removing toxins from the body through urine.

But, among the most important organs in the shape of a pear, it does much more than that.

We also need to say that the kidney is the size of a mobile phone and weighs about 113 to 170 grams. Moreover, a healthy kidney filters half a cup of blood per minute which means 170 liters of blood per day which is enough to fill a small bathtub.

Our kidneys perform this filtration process with the help of nephrons (filtering units of the kidneys). You would be surprised to know that each kidney contains 1 to 2 million nephrons that can cover a distance of about 10 miles if placed from end to end.

World Kidney Day is observed on the second Thursday of March every year to spread awareness about ongoing kidney problems and related health effects on other organs. Overall, it is a global kidney awareness campaign that focuses on the importance of kidney health.

The kidney is one of the most important organs in the body which serves several important functions, which if not functioning properly or becomes abnormal can damage the whole organ and cause major health concerns.

These risks can be acute or chronic kidney disease. Acute kidney disease occurs within a few days to weeks and is most often caused by dehydration, secondary antibiotics and medications, renal inflammation, certain infections, urinary tract obstruction, and enlarged prostate gland.

However, chronic kidney disease occurs over a period of weeks to months and is mainly caused by type 1 and 2 diabetes, hypertension, chronic and recurrent kidney infections, as well as hereditary kidney disease.

To prevent your kidneys from being infected with acute or chronic diseases, let’s follow the following golden rules to make your kidneys as healthy and safe as possible.

Avoid having a sedentary lifestyle

An active body is always considered as the most helpful way to keep you pink in health. This, of course, can be accomplished by doing regular physical exercise, which can be either running, walking, cycling or dancing.

Do what you feel good about your fitness but for good general health it should be intense in the morning.

Control blood sugar and blood pressure levels

Diabetic patients are more prone to chronic kidney disease if they do not control their blood sugar as well as high blood pressure levels which is recommended to stay within the recommended range. Patients with diabetes need to make extra efforts to purify the kidneys and maintain healthy blood pressure. Kidney damage will be one of the first reactions if you do not control your blood glucose levels and blood pressure.

To keep the levels within the recommended range, choose regular screening tests or genetic tests to identify predictive knowledge about the early stages of kidney disease or impending health problems, respectively.

A balanced diet and weight

Diet and weight are inextricably linked. If you eat healthy food you get a healthy weight and always feel active and fit. People who are obese often have a higher risk of developing acute or chronic kidney and cardiac disease.

One should make a healthy diet plan so that the salt should be less. Also, processed foods, red meat and a high sodium diet can significantly increase the risk of kidney damage.

You can add whole grains as well as fresh fruits and vegetables to help improve digestion as well as maintain a healthy weight.

Drink enough water

Drinking enough water every day to stay hydrated is the most essential fluid, especially in the summer, and if you work out, it will be an added benefit to keep yourself healthy and energetic.

Water also strengthens the health of the kidneys and enables it to remove toxins from the body.

Note: One should drink at least eight glasses of water a day.

Avoid smoking and alcohol consumption

Excessive alcohol and tobacco damage the blood vessels which leads to a disease called atherosclerosis where plaques form in the inner wall of the arteries and reduce blood flow to the body part through the kidneys.

This condition can lead to complete kidney damage or acute / chronic disease.

Dosage over-the-counter medications

Over-the-counter (OTC) drugs, especially painkillers and anti-inflammatory drugs, can have a severe effect on the kidneys and damage them. So, try not to take these drugs in excessive amounts, or unless absolutely necessary.

For example, look to Ayurveda to find alternatives and all-natural remedies for your illness.

Perform a genetic test / health screening

One of the best ways to avoid pre- and post-kidney damage or related problems is to have a genome test or regular health screening.

In predictive genetic testing, your DNA will be tested for a tendency to kidney or other diseases of the body where, at a health screening, you will learn about important components of your body as well as ongoing kidney / health problems.

The latest thought

Like other parts of the body, the kidneys play an important role in maintaining a healthy lifestyle.

It is not set in stone that kidney damage or disease can only occur in the elderly or obese people. In fact, it can even occur in people of any age or who have unhealthy eating habits and who have low immunity.

The rules mentioned above are the most necessary routine activities to have a healthy kidney or to stay away from the effects of harmful kidney disease.

An unhealthy kidney can lead to poor health in people’s lives and routines.

So it is advised not to “make fun of the kidneys”. Instead, choose to have regular kidney health checks and keep an eye on your health to make your kidneys as happy as any other healthy body part.

Check your kidneys today!

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