The kidneys are two vital organs that play a crucial role in maintaining overall health. They filter waste products, excess fluids and electrolytes from the blood, regulates blood pressure and support bone health. It’s a bean shaped organ which is roughly the size of a fist. They are two in number and located one on each side of the back bone deep in the abdominal cavity, beneath the rib cage. However, kidney disease is a growing concern worldwide, affecting millions of people. Kidney diseases are silent killers which can largely affect the quality of life. Maintaining kidney health is essential to prevent kidney disease and its complications.
Kidneys also control blood levels of many minerals and salts including sodium and potassium, and help to control blood acidity. Every day they carefully control salt and water level in the body so that the blood pressure remains in the normal range.
Several factors which increases the risk of kidney disease
- Diabetes: High blood sugar levels damage kidney blood vessels
- Hypertension: Uncontrolled blood pressure damages kidney blood vessels
- Family history: Genetic predisposition to kidney disease
- Obesity: Excess weight increases blood pressure and diabetes risk.
- Smoking: Damages kidney blood vessels and reduces function.
- Age: Kidney function declines with age.
There are several ways to keep our kidneys healthy:
Keep fit and active
A healthy lifestyle helps to reduce the blood pressure and therefore reduces the risk of chronic kidney disease. One should stay hydrated by drinking 8-10 glasses of water per day. Exercise is must to keep the kidney diseases at bay. Maintaining a healthy weight helps to reduce the obesity risk. A person wanting to keep his kidneys healthy should quit smoking. Smoking cessation programs helps to quit smoking. Also, limit your alcohol consumption.
Keeping the blood sugars under good control
One of the important causes of kidney damage is Diabetes. Therefore, it is important for people with diabetes to have regular tests to check their kidney functions. Blood test Serum creatinine and eGFR (estimated Glomerular filtration rate) will help us monitor total kidney function. Also, the presence of excess protein or albumin in the urine is also a marker of kidney damage.
If detected early, Kidney damage from diabetes can be prevented. It is important to keep the blood sugars under control with the help of doctors, with regular medicine intake, good dietary practices and regular exercises.
Regular monitoring of blood pressure
Uncontrolled high blood pressure is the second leading cause of kidney failure across the world. High blood pressure can lead to a stroke or heart attack and can harm kidney function.
The normal blood pressure level is less than 140/80 mmhg. One should adopt lifestyle and dietary changes at 140/90 and above. They should discuss the risks with the doctor and monitor the blood pressure levels on regular basis. High blood pressure is especially likely to cause kidney damage when associated with other factors like diabetes, high cholesterol and heart diseases.
Eat healthy food
A good diet is essential to prevent diabetes, heart disease and other conditions associated with chronic kidney disease. Eat kidney friendly foods such as, Berries, leafy greens, fatty fish, whole grains and legumes. One should reduce salt intake and limit it to <5g/day. Also, limit protein intake to 0.8-1 gram/kg body weight/day. If you have kidney stones avoid oxalate rich foods. Also, limit phosphorus rich foods.
Maintain a sufficient fluid intake
Drinking sufficient amount of water per day should be sufficient to maintain a good health. Consuming adequate fluids will help the kidneys clear sodium, urea and toxins from the body which, in turn, results in a “significantly lower risk” of developing chronic kidney disease. However, “aggressive fluid loading”, which can cause side effects, is not recommended.
Do not take over-the-counter pills/ pain killers on a regular basis
Common pain killer medicines also called non-steroidal anti-inflammatory drugs like brufen, combiflam and voveran are known to cause kidney damage if taken regularly. Consult your doctor before taking herbal supplements or pain relievers. Take medications as prescribed by the doctor, such as blood pressure medications and diabetes medications.
Maintaining kidney health is crucial to preventing kidney disease and its complications. By adopting healthy lifestyle habits, managing risk factors, and monitoring kidney function, individuals can reduce their risk of kidney disease. Early detection and treatment can slow disease progression and improve outcomes. It is essential to prioritize kidney health and seek medical attention if concerns arise.
(The Author is Senior Consultant – Nephrology, Sakra World Hospital, Bengaluru)
