7 Tips for Healthy Kidneys Now
TL:DR Summary
- Stay Active: Exercise boosts kidney health; aim for regular, moderate activity.
- Control Blood Sugar: High blood sugar levels can harm your kidneys.
- Monitor Blood Pressure: High blood pressure is a risk to kidney health.
- Eat Healthily: Reduce salt intake, focus on fresh and whole foods.
- Stay Hydrated: Drinking plenty of water helps kidneys filter waste efficiently.
- High-Risk Groups: If at risk, get regular kidney function checks.
Introduction
In my journey through the aesthetics industry, I’ve learned that beauty is more than skin deep. It’s about holistic health, which includes taking care of our vital organs like the kidneys.
These little powerhouses do so much to keep our bodies clean and balanced. I’ve gathered insights not just from skincare, but from overall wellness practices. That’s why I want to share seven key tips for keeping your kidneys healthy. Each tip, from the foods we eat to the habits we adopt, contributes to our overall well-being.
Join me as I dive deeper into how we can all support our kidneys for a healthier today and a brighter tomorrow.
Tip 1: Keep Fit and Stay Active
Regular exercise is important for people with chronic kidney disease. It can help improve your energy levels, strengthen your muscles, and provide many other health benefits. Aim for 30 minutes of moderate exercise most days of the week. Good options include brisk walking, swimming, cycling, and even activities like gardening and housework.
Before starting an exercise program, check with your doctor first, especially if you have heart problems or get very short of breath. Start slowly and gradually increase the length and intensity of your workouts.
The type and stage of your kidney disease, as well as your overall condition, should be considered when choosing exercises. Work with your doctor or a physical therapist to develop an individualized plan. With the right approach, exercise can be a valuable part of managing chronic kidney disease and optimizing your health. Stay motivated by choosing activities you enjoy, setting achievable goals, and making it a regular part of your routine.
Tip 2: Take Regular Control of your Bloood Sugar Level
I always recommend getting at least 30 minutes of exercise most days of the week. This could be a brisk walk, swim, bike ride, or any activity you enjoy that gets your heart pumping. Regular exercise helps control blood sugar and blood pressure, which protects your kidneys. Just be sure to check with your doctor first before starting a new routine.
Keeping your blood sugar in a healthy range is key. I suggest checking your levels regularly as directed by your doctor and taking medications as prescribed. Eating a balanced diet with plenty of fruits, veggies, whole grains and lean protein, while limiting sugar and processed carbs, makes a big difference too. Working with a dietitian can help you create a personalized meal plan.
Lastly, if you smoke, quitting is one of the best things you can do for your kidney health. Smoking narrows the blood vessels in your kidneys, reducing blood flow. It also raises blood sugar levels. There are many free resources and support services available to help you kick the habit for good. Your doctor can provide guidance as well.
Tip 3: Regularly Monitor Your Blood Pressure
Check your blood pressure regularly. I recommend using a home monitor and tracking your readings. Normal is less than 120/80. Anything over 140/90 is considered high. If your numbers are elevated, don’t panic. But do make an appointment with your doctor right away. Uncontrolled high blood pressure can silently damage your kidneys over time.
Your doctor may prescribe medications to lower your blood pressure. Take them exactly as directed. Lifestyle changes like losing extra weight, exercising, and limiting sodium can also help.
At Wellaholic, we offer Blood Pressure Support – an all-natural supplement to promote healthy levels. But always check with your physician before trying any new product, even supplements.
The key is catching high blood pressure early through regular monitoring. That gives you the best chance to get it under control and safeguard your kidney function. A few minutes a day could make a huge difference.
Tip 4: Eat Healthy and Keep Your Weight in Check
Most of the salt we eat comes from packaged and restaurant foods, not the salt shaker. Read nutrition labels and choose products with less sodium. Eat more fresh, whole foods like fruits, vegetables, whole grains, and lean proteins. These are naturally low in sodium.
When cooking, use herbs, spices, citrus, and vinegar for flavour instead of salt. Garlic, pepper, and lemon are great salt-free seasonings. Drain and rinse canned beans and veggies to wash away some of the sodium. If a recipe calls for salt, try cutting the amount in half.
Eating out less helps control salt intake. Restaurant meals are often very high in sodium. If you do eat out, ask for sauces on the side, and choose menu items that are grilled, baked or roasted, not fried or smothered in sauce. With a few simple changes, you can reduce the salt in your diet and improve your health.
Tip 5: Drink lots of Water
I always tell my customers that drinking plenty of water is one of the best things they can do for their kidneys. When you stay well-hydrated, it helps your kidneys flush out excess sodium and other toxins. This reduces the risk of kidney stones and chronic kidney disease down the line.
How much water should you aim for? I usually recommend 2-3 liters per day, especially if you’ve had kidney stones in the past. But it really depends on the individual. Factors like your size, activity level, climate, and overall health all play a role. Pregnant and breastfeeding women typically need more fluids too.
The key is listening to your body and letting thirst be your guide. Keep a water bottle handy and sip throughout the day. Your urine should be pale yellow or clear – if it’s dark or you’re not going very often, that’s a sign to drink more. Trust me, your kidneys will thank you!
Tip 6: Check Your Kidney Function if You Fall into the High Risk category
If you have certain risk factors, it’s especially important to get your kidney function checked regularly. I always encourage my customers to be proactive about their kidney health. Don’t wait for symptoms to appear.
So, who’s considered high risk? People with diabetes, high blood pressure, and obesity tend to be more prone to kidney problems. There also seems to be a genetic link. If you have a parent or sibling with kidney disease, that increases your risk. Certain ethnic groups like African, Asian, and Aboriginal populations have higher rates of kidney disease too.
If any of those risk factors apply to you, talk to your doctor about getting a kidney function test. It’s a simple blood and urine test that can catch problems early. And of course, focus on living a healthy lifestyle to support your kidneys. That’s the best prevention strategy in my book.
Tip 7: Consider Wellaholic’s Kidney Support Supplement
As a health advisor, I’m often asked about supplements for kidney health. One product I recommend is Kidney Support from Wellaholic. This formula contains herbs and nutrients that can help cleanse and protect your kidneys.
Ingredients like cranberry, dandelion, and stinging nettle promote healthy urinary tract function. They assist with filtering toxins and flushing out excess fluid. The antioxidants also provide protection against oxidative stress.
Kidney Support is made in the USA under strict quality control. It’s a good option if you want an extra boost for your kidneys, especially if you have risk factors like diabetes or hypertension.
Of course, supplements should never replace a healthy diet and lifestyle. But for many of my customers, Kidney Support has been a helpful addition to their kidney care routine. As always, check with your doctor before trying any new supplement.
Serene Chiam, Aesthetic Director
Serene Chiam is the Aesthetic Director at Wellaholic, a well-known aesthetic chain in Singapore. She has more than ten years of experience in the aesthetics industry. With a Bachelor of Health Science (Aesthetics) and CIDESCO certifications, she expertly combines scientific knowledge with practical skills. Serene is known for her personalized approach to beauty, ensuring each Wellaholic client’s journey is unique and transformative. Her significant contributions have been pivotal in establishing Wellaholic’s reputation for excellence in aesthetic wellness.
Contact Serene at [email protected]
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