World Kidney Day 2016: Tips to prevent kidney problems & diseases

With every decade after your 30s, your kidney function reduces by 10%. So to prevent the risk of kidney disease follow these simple expert tips by Dr Sanjeev Gulati.

By: Shraddha Rupavate | | Updated: March 10, 2016 11:24 am

10th March is World Kidney Day Also Read - 5 tips for a healthy diabetic diet

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Our kidneys are designed such that their filtration capacity naturally declines after the age of 30-40 years. With every decade after your 30s, your kidney function is going to reduce by 10%. But, if you re going to increase the load on your kidneys right from the beginning, your risk of developing kidney disease later in life will definitely be higher. To be on the safe side, follow these few tips and take good care of your kidneys to prevent the risk of developing kidney problems. Here s what Dr Sanjeev Gulati, Director, Nephrology at Fortis Flt. Lt. Rajan Dhall Hospital, Vasant Kunj, New Delhi. Also Read - World Lupus Day 2019: How does this autoimmune disease affect you?

1. Manage diabetes, high blood pressure and heart disease.

In most of the cases, kidney disease is a secondary illness that results from a primary disease or condition such as diabetes, heart disease or high blood pressure. Around 50% of people who have diabetes develop kidney problems and hence, it is important for people with diabetes to have regular kidney function tests. Also, people with blood pressure higher than 140/90 mm Hg, need periodic medical advice and regular monitoring to reduce the risk of developing chronic kidney disease. Therefore, controlling sugar levels, cholesterol and blood pressure by following a healthy diet, exercise regimen and medication guidelines followed by an annual health check-up is good for all those above 40 years of age to keep kidney disease at bay.

2. Reduce the intake of salt.

Salt increases the amount of sodium in diet. It not only increases blood pressure but also triggers the formation of kidney stones. Hence, it is a good idea to lower your intake of salt and restricting it to five-six grams of salt per day, which accounts to one teaspoon, is beneficial. In general, it is good to limit the amount of processed and restaurant food and eat home cooked food with clean and fresh ingredients.

3. Drink lots of water every day.

Hydrating ourselves with enough fluids enables kidneys to evacuate sodium, urea and toxins from the body and, thereby, lowering the risk of developing chronic kidney disease. While drinking at least 4-6 glasses of water per day is recommended for a healthy kidney, people who have already had a kidney stone are advised to drink 2 to 3 litres of water daily to lessen the risk of forming new stones. It helps the body to maintain blood volume and concentration. It also helps in digestion and controls the body temperature.

4. Don t resist the urge to urinate.

Filtration of blood is a key function that your kidneys perform. When the process of filtration is done, extra amount of wastes and water is stored in the urinary bladder that needs to be excreted. Although your bladder can only hold a lot of urine, the urge to urinate is felt when the bladder is filled with 120-150 ml of urine. So, if you start ignoring the urge to go to the restroom, the urinary bladder stretches more than its capacity. This affects the filtration process of the kidney and also puts you at risk of kidney stones. Here are 6 reasons you could be urinating more frequently than normal.

5. Eat fresh food and avoid junk.

Nearly all processes taking place inside your body are affected by what you choose to eat and how you eat. If you eat more unhealthy, junk and fast food, then your organs have to face the consequences, including the kidneys. You should include right foods in your diet. Especially foods that can strengthen your kidneys like fish, asparagus, cereals, garlic and parsley. Fruits like watermelon, oranges and lemons are also good for kidney health.

6. Drink healthy beverages.

Including fresh juices is another way of drinking more fluids and keeping your kidneys healthy. Juices help the digestive system to extract more water and flush out wastes from the body. Avoid drinking coffee and tea as they contain caffeine which reduces the amount of fluids in the body. So, the kidneys have to work harder to get rid of the harmful toxins. If you re already suffering from kidney problems, you should avoid juices made from vegetables such as spinach and beets. These foods are rich in oxalic acid and they help in the formation of kidney stones. But you can definitely have coconut water. Read about top five health benefits of drinking coconut water.

7. Avoid alcohol and smoking.

Excess intake of alcohol can disturb the electrolyte balance of the body and hormonal control that influences the kidney function. Smoking is not directly related to kidney problems but it reduces kidney function significantly. It also has an adverse effect on heart health which can further worsen kidney problems.

8. Exercise daily.

Researchers believe that obesity is closely linked to kidney related problems. Being overweight doubles the chances of developing kidney problems. Exercising, eating healthy and controlling portion size can surely help you to lose extra weight and enhance kidney health. Besides, you will always feel fresh and active.

9. Avoid self medication.

All the medicines you take have to pass through the kidney for filtration. Increased dosage or taking medicines that you are not aware of can increase the toxin load on your kidneys. That’s why you should always follow dosage recommendations and avoid self medication. Certain common anti-inflammatory drugs such as ibuprofen and naproxen cause kidney diseases if consumed on a regular basis. If you suffer from any long-term ailments such as chronic pain, arthritis or back pain, consult a doctor before popping a pill to prevent kidney damage. Read more about are your medications damaging your kidneys?

10. Think before you take supplements and herbal medicine.

If you re on vitamin supplements or if you’re taking some herbal supplements, you should reconsider your dosage requirement. Excessive amount of vitamins and certain plant extracts are linked to kidney damage. You should talk to your doctor about the risk of kidney disease before taking them.

While you are following these tips and trying to keep your kidneys healthy, you should also be aware of various signs and symptoms that can indicate a kidney problem. If you notice any of these symptoms of kidney disease, you should consult a doctor immediately.

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Published : March 10, 2016 10:24 am | Updated:March 10, 2016 11:24 am

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