In my medical career, I have come across many cases of neglect of kidney health. The importance of the kidneys, the "purification plant" in our body, is often overlooked until something goes wrong. For example, a middle-aged patient once came to my office with low back pain and fatigue. After a series of tests, we found that his kidney function was declining, partly due to long-term irregular lifestyle habits and improper drug use.
This patient's example was not alone, and it made me realize how critical kidney health education is. Kidney disease often develops unnoticed, and by the time symptoms appear, they often reach a stage where more rigorous treatment is required.
Maintain adequate hydration
In my daily outpatient experience, I often encounter kidney problems caused by poor drinking habits. Water is the source of life and is especially important for kidney health. One of the main functions of the kidneys is to filter waste products from the blood and excrete them from the body through urine. Without adequate water, this function of the kidneys is affected, increasing the risk of kidney stones and other kidney diseases. Therefore, maintaining adequate water intake not only helps the kidneys work effectively but also promotes the health of the whole body.
How do I get enough water?
Know your daily water needs: The average adult needs about 2 to 3 liters of water per day, or about 8 glasses of water. This amount varies depending on the climate, activity level, and individual health status.
Time-sharing of water: To avoid taxing the body with too much water at once, it is recommended to spread the water throughout the day. Drinking a glass of water after waking up in the morning can activate visceral function, drinking water half an hour before each meal can help digestion, and drinking a small amount of water an hour before bedtime can avoid dehydration at night.
Monitor urine color: Urine color is an easy way to monitor adequate water intake. A healthy urine color should be pale yellow, and if the urine color tends to be dark yellow, it may be a sign that the body is dehydrated.
Moderate adjustment: In hot weather or when engaging in more strenuous physical activity, the body will lose more water through sweat, so it is necessary to increase water intake. Conversely, on days when the weather is colder or the amount of activity is reduced, water intake can be reduced accordingly.
The importance of regular physical activity to enhance kidney function
Physical activity and kidney health
Exercise is not only good for your heart and lungs, but it also plays an important role in kidney health. Regular physical activity can help maintain or achieve an ideal weight and reduce the risk of kidney disease, especially in the fight against high blood pressure and diabetes – two conditions that lead to kidney failure.
How to help the kidneys through physical activity
Increases blood flow and circulation:
Regular exercise increases the heart's ability to pump blood, which in turn improves blood circulation throughout the body, including the kidneys.
Improved blood circulation helps the kidneys filter blood and remove waste products more efficiently.
Weight control:
Exercise can help control weight, reduce the burden on the kidneys, and prevent obesity-related kidney disease.
Obesity is a common factor in people with poor kidney health, exacerbating the risk of kidney disease.
Lowers blood pressure:
High blood pressure directly affects the function of the kidneys, and regular exercise helps lower blood pressure naturally.
Low blood pressure reduces the pressure on the kidneys to filter and is beneficial for long-term kidney health.
Recommended type and frequency of exercise
Aerobics:
For example, brisk walking, swimming, cycling, etc., at least 150 minutes a week, divided into multiple phases.
These exercises raise heart rate, strengthen heart and lung fitness, and also promote kidney health.
Strength Training:
If you're using dumbbells, gym equipment, or bodyweight training, do it at least twice a week.
Strength training helps build muscle, increases metabolic rate, and indirectly helps kidney function.
Stretching exercises:
Yoga, or Pilates, can help keep muscles and joints flexible, reduce the risk of injury, and enhance blood circulation throughout the body.
Control blood pressure and blood sugar: Protect your kidneys
The importance of blood pressure and blood sugar
In my years of medical practice, I often encountered kidney problems caused by high blood pressure and blood sugar. In fact, high blood pressure and diabetes are the two main factors that contribute to kidney disease. Controlling these two indicators not only reduces the risk of kidney disease, but also helps patients with pre-existing kidney disease to slow the progression of the disease.
How to control your blood pressure
Eat wisely: Reducing salt intake is an important step in lowering blood pressure. It is recommended that the amount of salt should not exceed 5 grams per day. At the same time, increase your intake of fruits and vegetables, which are rich in potassium and help balance the amount of sodium in your body.
Regular exercise: Moderate physical activity such as brisk walking, swimming, or cycling, for at least 150 minutes a week, can effectively lower blood pressure.
Weight loss: Obesity is a risk factor for high blood pressure. By controlling your weight, you can effectively lower your blood pressure.
How to control your blood sugar
Monitor your blood sugar: Check your blood sugar levels regularly to see how you're doing. For diabetics, it is important to follow the doctor's advice and use a blood glucose meter regularly.
Eat a healthy diet: Choose foods that are low in sugar and fiber, and avoid high-sugar beverages and snacks. Balance carbohydrates, proteins, and fats in each meal to maintain a balanced diet.
Moderate exercise: Exercise helps your body use insulin better to control your blood sugar. Talk to your doctor about the type and intensity of exercise that's right for you.