10 habits to protect your kidneys

The kidneys are indispensable organs that perform a multitude of vital functions, including regulating blood pH, balancing electrolytes, producing hormones that control blood pressure, enhancing bone density, and managing red blood cell production. Dr. Ha Tuan Hung from the Department of Nephrology and Dialysis at Tam Anh General Hospital in Hanoi emphasizes that when kidneys are compromised, they cannot carry out these functions effectively, leading to a build-up of toxins that can subsequently damage other organs throughout the body.

To safeguard kidney health, Dr. Hung recommends adhering to 10 key daily habits:

Maintain a Healthy Weight: Being overweight or obese places excessive strain on the kidneys and elevates the risk of developing conditions like diabetes and high blood pressure, both significant contributors to kidney failure. A balanced dietary approach combined with regular physical activity is crucial for weight management.

Control Blood Sugar Levels: Persistently high blood sugar can inflict damage on the delicate blood vessels within the kidneys, ultimately impairing their function. Individuals with diabetes must diligently manage their blood sugar through a healthy diet, consistent exercise, and adherence to prescribed medications.

Monitor Blood Pressure: High blood pressure often damages the kidneys silently over an extended period. To prevent hypertension, it is advised to engage in regular exercise, reduce intake of fat and salt, and limit alcohol consumption. Regular monitoring of blood pressure, particularly in the morning and evening, is recommended, with ideal readings typically below 120/80 mmHg for healthy individuals and below 130/80 mmHg for those with pre-existing conditions like diabetes or kidney disease.

Limit Alcohol Consumption: Excessive alcohol intake can be detrimental to the kidneys, forcing them to overwork to filter out toxins. It can also disrupt the body's electrolyte balance, increasing the risk of kidney failure, especially for individuals already contending with high blood pressure or diabetes.

Exercise Regularly: Consistent physical activity is instrumental in maintaining a healthy weight, controlling blood pressure, and improving overall cardiovascular health. Furthermore, it supports kidney function by enhancing blood circulation. Aim for at least 30 minutes of physical activity daily, which can include activities such as walking, running, or swimming.

Follow a Healthy Diet: A nutritious diet supplies the body with essential nutrients and fiber. It is important to minimize foods high in sugar, oils, margarine, and processed products, as these can contribute to metabolic disorders that harm the kidneys. Instead, prioritize plant-based foods such as fruits, vegetables, whole grains, and lean proteins. For those already diagnosed with kidney disease, it may also be necessary to restrict protein, sodium, and phosphorus intake to alleviate strain on the kidneys.

Avoid Smoking: Smoking directly damages blood vessels and impairs kidney function, significantly increasing the risk of chronic kidney disease. Quitting smoking yields substantial benefits for both kidney and cardiovascular health.

Manage Stress: Chronic stress can have a profound negative impact on overall health, including kidney function. Incorporating stress-reducing activities like meditation or light exercise into one's routine can improve mental well-being and contribute positively to kidney health.

Stay Hydrated: Adequate water intake is fundamental for kidney health, as it aids in the removal of toxins and maintains electrolyte balance. Proper hydration also reduces the risk of kidney diseases, particularly those related to urinary stones. Aim to drink 2-3 liters of water daily, but be mindful of overhydration, which can impose unnecessary strain on the kidneys.

Regular Health Checkups: Kidney disease often progresses without noticeable symptoms in its early stages, making regular health checkups absolutely essential for early detection. Routine blood and urine tests, alongside periodic blood pressure measurements, can help identify kidney issues promptly. Individuals at higher risk, such as the elderly, those with diabetes, high blood pressure, or a family history of kidney disease, should be especially vigilant. Paying attention to warning signs like frequent nighttime urination, blood in the urine, swelling in the ankles or hands, or persistent fatigue can facilitate early diagnosis and treatment, which are crucial for preventing further kidney damage.