The kidneys are an important part of keeping your body healthy. They help create red blood cells, regulate blood pressure, detoxify internal organs, remove excess water, and control the levels of all the essential minerals present in your blood. That is why you need to protect this organ, first getting rid of bad habits and forming good daily habits.
* Resist urinating.
Holding urine is one of the main causes of kidney damage. Because when holding urine, water will be retained in the bladder longer, creating conditions for bacteria to grow faster. Ultimately, the worst possible outcome is a kidney infection and incontinence.
* Sitting for long periods of time.
Many studies have shown that regular physical activity helps blood pressure and normal glucose metabolism, which are two factors that help keep the kidneys healthy. But for office workers, sitting time is often quite long, adding to the easy formation of sedentary habits. Sitting for long periods without exercise increases the risk of kidney disease by up to 30%.
To improve the situation, you should get up and walk about 45 minutes-1 hour each time. Plus, make it a habit to exercise at least 2-3 times per week.
* Excessive exercise.
Many people want to quickly have a perfect body, so they force their body into an extreme exercise regime. However, excessive exercise will do more harm than good to health. When that happens, your muscles are easily injured and the components from the dead muscle fibers will leak into the bloodstream, leading to serious complications, including kidney failure.
So when exercising, you should listen to your body. If your muscles are constantly aching in addition to dark colored urine, you should see your doctor as soon as possible.
* Abuse of pain relievers.
Common anti-inflammatory drugs like aspirin or ibuprofen are safe when used in moderation, but overuse of them can cause kidney damage and even kidney failure. This is because pain relievers reduce blood flow to the kidneys and impair kidney function.
Therefore, remember that if you are in severe pain, you should also limit the use of pain relievers, only using them for a short time with the lowest possible dose.
* Not drinking enough water.
Drinking enough water will help the kidneys make urine to remove sodium and toxins from the body. On the contrary, if you do not drink enough water, you will have health problems including kidney stones.
For most people, it is necessary to provide an average of 1.5-2 liters of water per day, excluding other drinks but just pure water. How about knowing that you are providing enough water that your body needs? At that time, observe the color of your urine, if it is too dark, your kidneys are having problems.
* Sleepless .
A good night’s sleep will help your body recover and is also good for your kidneys. The sleep/wake cycle is also regulated by the kidneys, and its tissues only work while you’re asleep. So, if you don’t get enough sleep, it’s likely to disrupt your kidneys’ ability to function, potentially causing damage to your kidneys.
Improper sleep, not enough sleep also increases the risk of cardiovascular diseases, atherosclerosis … leading to high blood pressure and kidney failure.
* Drink soda .
According to medical experts, diet, consuming a lot of soda will harm the kidneys. A 2009 study in 3000 women who drank 2 or more sodas per day experienced a significant decrease in kidney function. This problem occurs mainly in artificial drinks, which contain a lot of soda and gas.
* Eat a lot of meat.
When consuming too much animal protein, it will create more acid in the blood, causing disturbances and imbalance in the body’s pH. Over time, these disorders will cause chronic digestive and kidney problems.
Scientists recommend that the daily amount of protein should be only about 1-1.6g / 1kg of body weight. So, instead of eating a lot of meat, eat more fruits, vegetables and other proteins from eggs, fish, beans and nuts.
* Eating too much salty food.
95% of the sodium you take in is metabolized by the kidneys. So if you eat too many salty foods, the kidneys will have to work harder to get rid of the excess sodium. It will eventually lead to decreased kidney function, affect water retention in the body and increase blood pressure…
Consuming too much sugar also contributes to high blood pressure, obesity and increases the risk of diabetes.
The recommended daily amount of salt is 3.75 grams (0.75 teaspoons) and sugar is 25-38 grams (about 6-9 teaspoons). In addition, you should also keep your kidneys healthy by looking out for processed and packaged foods at the supermarket.
* Lethargy is a common disease.
Usually, we often overlook common illnesses such as cough, cold, flu or tonsillitis… Then, the body will create antibody proteins to fight those diseases. These molecules then settle in the kidney’s filter and cause kidney inflammation. If it lasts a long time, your kidneys will be damaged.
So to protect your kidneys, you need to treat your diseases properly such as resting after work, getting enough sleep and using antibiotics if necessary.