Reasons Why You Are Killing Your Own Kidneys!
Heart disease (cardiovascular) refers to issues with your heart and blood arteries throughout your body. A buildup of cells, fat, and cholesterol in the blood arteries that bring blood to the heart and brain can cause them to become clogged over time. This lowers blood supply to the heart and brain, potentially leading to heart attacks and strokes.
It is generally recognized that persons with renal illness have a substantially higher risk of developing heart and blood vessel disease than the general population. This higher risk is linked to renal disease, as well as other health issues such as diabetes and high blood pressure, as well as certain lifestyle factors such as being overweight and smoking. As a result, it is critical for renal patients to take actions to help prevent heart and blood vessel disorders. When we start making changes to improve our heart health, we also help our kidneys stay healthy!
What Functions Do Kidneys Serve?
The kidneys are two bean-shaped organs found right below the rib cage, one on each side of the spine, each roughly the size of a hand.
The kidneys are a 24-hour powerhouse of action in your urine system. Your two kidneys filter roughly 120 to 150 quarts of blood per day to generate one to two quarts of urine, which is made up of wastes and surplus fluid.
There are various things you can do at any age to maintain your kidneys as healthy as possible:
1. Test yourself
Heart disease, it turns out, is a risk factor for renal disease, and kidney disease is a known risk factor for heart disease. As a result, if you know you have one, you should get tested for the other.
2. Hydrate, but not excessively.
Contrary to popular assumption, no studies have demonstrated over-hydration as an effective strategy in boosting kidney function. So, while it's always a good idea to drink plenty of water, consuming more than the recommended four to six glasses per day is unlikely to benefit your kidneys.
3. Consume a well-balanced, kidney- and heart-healthy diet.
Reduce your salt intake. Avoid processed foods and instead opt for fresh fruits and vegetables. Reduce your consumption of foods high in saturated fats and cholesterol, such as eggs, whole milk, cheese, and fried foods. Consume more foods high in heart-healthy omega-3 fatty acids. Cold water fish such as salmon, albacore tuna, lake trout, and sardines, as well as foods such as flaxseed oil, canola oil, and walnuts, are examples.
4. Regular exercise is essential.
5. Maintain management of high blood pressure.
6. Take a sip.
Drink two liters of fluid per day – about 32 ounces – to dilute urine and keep kidneys clear of toxins in the body. If a person has a history of kidney stones, we recommend drinking 2.5 liters (approximately 40 ounces) of water every day to lower the chance of new stones forming. This is due to the fact that kidney stones are comprised of crystals that combine when their concentration is high. Drinking adequate beverages dilutes the pee and prevents the crystals from aggregating.
7. Give up smoking (and vaping!).
Smoking can damage blood arteries, reducing blood flow to the kidneys. When the kidneys do not receive adequate blood flow, they cannot operate properly. Cigarette smoking also increases the risk of high blood pressure and kidney cancer. While vaping does not expose people to many of the carcinogens found in tobacco smoke, nicotine is nevertheless highly addictive and harmful to the body, according to Dr. Simon. Furthermore, the vaping solutions contain several substances.
Note: Please be aware that what you eat can also help you keep your kidneys healthy to prevent or manage kidney disease.
1. Make Healthy Meals
Many people begin eating healthy with a short-term mindset. They want to shed a few pounds, alleviate some of the symptoms of being overweight, and then return to their normal lifestyle patterns. In the long term, no one benefits from this. Most of the time, the weight will return, the difficulties will persist, and you will be in a worse position than before. Try to plan healthful meals to avoid the yo-yo effects of fad diets. Healthy does not have to be dull or bland, but choosing entire ingredients with the appropriate combination of proteins, carbs, healthy fats, vitamins, and minerals is one of the greatest methods to get and stay healthy.
2. There shouldn't be too much protein.
Protein is a vital part of a balanced diet, but eating too much protein can make your kidneys work harder to eliminate waste from your blood. A 150-pound person need 40–54 grams of protein per day, which equates to 4–6 ounces of protein from animal or plant sources. Try to consume more protein and watch your portion amounts.
Good sources of protein include:
- Lean meat, fish, or skinless poultry (one portion is 2 to 3 ounces, or about the size of a deck of cards)
- Eggs (one portion is 2 eggs)
- Dairy (one portion of yogurt or milk is ½ cup, while one portion of cheese is 1 ounce)
- Beans, chickpeas, lentils, peas (one portion is ½ cup)
- Nuts (one portion is ¼ cup)
3. Be cautious of alcohol.
Alcohol is a waste substance that your kidneys must remove from your blood. High alcohol consumption has been linked to an increased risk of hypertension, which can lead to kidney disease.
The National Institute on Alcohol Abuse and Alcoholism recommends that people over the age of 65 limit their alcohol consumption to no more than seven drinks per week and no more than three drinks on any given day. If you have a medical condition or are taking certain medications, you should drink less or not at all. Consult your doctor about what is best for you.
4. Phosphorus and calcium should be limited.
Phosphorus and calcium are necessary for good bones, but too much phosphorus can overwork your kidneys and cause issues. When your phosphorus levels in your body become too high, you are more likely to develop heart disease and other issues. 1 To maintain good kidney health, limit your consumption of phosphorous-rich foods.
Because many phosphorous-rich foods are also high in calcium, you should strive to minimize your intake of these meals and instead supplement calcium with over-the-counter vitamins.
Consult your doctor for the best calcium supplement recommendations.
The Big takeaway
The most important thing you can do to protect your kidneys is to take care of your body in order to lower your chances of acquiring conditions that strain your kidneys.
Begin guarding your heart today! Set your own personal goals and start making small improvements. Your healthcare practitioner can assist you in prioritizing your areas for improvement. If you already have some renal impairment, you may need to modify some of the above advice to fit your specific condition. These modifications can be helped by your kidney doctor and a dietitian.