“I suddenly started feeling this unusual pain that comes and goes. It radiates across my abdomen and my back. It sometimes makes me want to vomit also”.
If you can relate to the complaint above, you probably coming down with a disease relating to the kidney. You should visit the nearest hospital to you (but read this article first). How you take care of your body organs have significants effect on your general well-being. Your kidneys help to clear waste from your body. Making simple lifestyle changes can go a long way to keeping them in shape.
Here are five tips to keep your kidney in good health
- AVOID DEHYDRATION
Drinking plenty of fluid will help your kidneys function properly. A study by The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 litres) of total beverages a day while for women is about 9 cups (2.2 litres) of total beverages a day. You should strive to achieve that for the sake of your kidney.
The body may require more water during hot weather, or when exercising. Ensure to drink more water than usual to make up for the fluid lost by sweating. The colour of your urine is the easiest indicator of your fluid intake. A darker urine colour shows you are not taking adequate fluids.
- EAT RIGHT, STAY HEALTHY
Be conscious about what you eat. So many of us are nonchalant about our diet, we plan what to wear but not what to eat. Ensure to incorporate plenty of fruit and vegetables and grains into your diet. Avoid eating too much salty or fatty food. Your body get all the minerals and vitamins it needs to function optimally when you eat right.
Remember: Eat Right, Stay Healthy.
- CHECK YOUR BLOOD PRESSURE REGULARLY
According to the Centre of Disease Control and Prevention, high blood pressure is the second leading cause of kidney failure in the United States after diabetes.
High blood pressure can damage blood vessels in the kidneys, reducing their ability to work properly. If the kidneys’ blood vessels are damaged, they may stop removing wastes and extra fluid from the body. Extra fluid in the blood vessels may then raise blood pressure, even more, creating a dangerous cycle.
Do I still need to remind you to check your blood pressure regularly?
- DON’T SMOKE OR DRINK TOO MUCH ALCOHOL
Smoking and alcohol intake are risk factors for most of the non-communicable diseases (NCDs). National Health Service (NHS) recommend if you are a smoker, try to stop smoking completely and also limit yourself to two small drinks a day for a man and one small drink a day for a woman. Smoking and drinking too much alcohol raise your blood pressure which can lead to kidney dysfunction.
- MAINTAIN HEALTHY WEIGHT AND SHAPE
Being overweight is a major risk factor for hypertension. Regular activity and not overeating can help keep you at a healthy weight. Your body mass index (BMI) is a helpful measure of whether you’re a healthy weight. The ideal BMI is said to be between 18.5-24.9kg/metre square. Your shape also plays an important role in the prevention of high blood pressure. It is recommended that the waist line of a man should be less than 94cm and woman less than 80cm. NHS recommend at least 150 minutes of moderate-intensity exercises, such as walking, cycling or swimming, every week to keep fit.
Treat your kidney well and it will serve you better!
The Merck Manual of Diagnosis and Therapy. Nineteenth Edition
www.nhs.uk Accessed 18/07/16
www.niddk.nih.gov Accessed 18/07/16the