The kidneys play a crucial role in maintaining the healthy body: they help to produce red blood cells, regulate blood pressure, detoxify your internal organs, remove excess water and control the levels of all the essential minerals contained in the blood. This is why it is really important to reduce the risk of contracting kidney disease by quitting certain bad habits and replace them with some positive ones.
In Great.guru we created a list of habits most common that can seriously damage your kidneys.
10. Holding too much urine
Do not empty your bladder on time is one of the main causes of kidney problems. If you often hold the urge to go to urinate, this remains in your body for a longer period of time and the bacteria begin to multiply much faster. At times, this can cause serious consequences such as kidney infections, and urinary incontinence.
9. Sitting too long
Regular physical activity is generally associated with improved blood pressure and a normal metabolism of glucose, which are important factors to maintain the health of your kidneys. Sitting for long periods of time without moving can increase your risk of kidney disease by 30 %.
If you spend more than 8 hours a day in your chair at work, you should try to lead an active lifestyle at home: exercise at least 2 or 3 times a week and not miss any opportunity to get out and walk.
8. Excess of training
Going to extremes too much in your workout routine for a long time can cause rhabdomyolysis, a condition in which the muscles are injured and the content of the dead fibres flowing directly into the bloodstream. This can lead to troubling complications of health, including kidney failure.
Therefore, if you’ve significantly increased your training, you feel muscle pain, and your urine is dark in colour, it is recommended that you consult a doctor as soon as possible.
7. Abuse of pain relievers
Although the nonsteroidal anti-inflammatory medications such as aspirin or ibuprofen are safe in moderate doses, excessive use of these can cause damage and even total kidney failure. This is possible because the counter pain relief decrease blood flow to the kidneys and decrease your performance, especially if you already suffer from a disease in these organs.
Therefore, even if you have severe pain, do not forget that the pain relievers should only be taken for a short period of time and at a dose as low as possible.
6. Not drinking enough water
Staying hydrated will help your kidneys to produce more urine to eliminate the sodium and toxins out of the body. If you do not drink enough water on a regular basis, you can suffer serious health problems, including kidney stones, painful.
For most people, 1.5 to 2 litres of water a day are sufficient to keep the kidneys healthy. And don’t forget that other drinks don’t work, only the pure water.
How do you know that you’re drinking exactly what you need? Your urine should be pale yellow, any darker shade can be a possible sign of kidney damage.
5. Not sleeping well
It turns out that a good night’s rest is extremely important not only for your general well-being, but also for the health of your kidneys. Your cycles of sleep and activity regulate and coordinate the function of kidney, and the tissues of this organ are renewed only when you are sleeping . Then, if you do not sleep enough, you interrupt this process and increases the risk of injury.
Not getting enough sleep can also cause atherosclerosis or the hardening and clogging of the arteries. This condition could cause a high blood pressure that can overload the kidneys and cause failure with time.
4. Take diet drinks
According to health experts, there is a close relationship between the consumption of diet soft drinks and kidney problems. In 2009, a study showed that more than 3 000 women who drank 2 or more soft drinks day diet had a significant decrease in renal function. Unlike artificially sweetened soft drinks, which contain sugar do not produce the same effect.
3. Eating too much meat
The excessive consumption of animal protein creates a lot of acid in the blood, which can lead to acidosis, a condition in which the kidneys can no longer keep the body’s pH in balance. With time, this disorder can cause digestive problems, and chronic kidney.
The recommended daily intake of protein is about 1 to 1.6 grams per kilogram of body weight. Then, instead of eating too much meat, you can consume more fruits and vegetables and include different types of proteins like eggs, fish, beans and nuts in your diet.
2. Consuming too much salt and sugar
95 % of the sodium that we consume in food is metabolized by the kidneys. Then, if you eat too many savoury products, these organs have to work much harder to get rid of the excess. Occasionally, this can result in a decrease in the function of the kidneys and water retention in your body which, in turn, can increase your blood pressure.
The excessive consumption of sugar can also contribute to the development of high blood pressure, as well as lead to obesity and increase the risk of developing diabetes. These are the main causes of kidney failure.
The recommended intake of salt is approximately 3.75 grams per day, while that for sugar is approximately 25 to 38 grams (or 6 to 9 teaspoons). To keep the kidneys healthy, pay attention to the table of ingredients when you buy products at the grocery store: the processed and packaged foods tend to have higher levels of sodium and sugar.
1. Ignore the frequent infections
When you have a disease too frequent : cough, cold, flu or tonsillitis, your body produces proteins called antibodies to fight it. These molecules are generally deposited on the portions of the filtering of the kidneys and cause inflammation. Then, if the disease lasts long or is too repetitive, your kidneys could be seriously damaged.
To protect them you should always treat the bacterial infections properly: taking a break from your work, getting enough sleep, and, if necessary, taking antibiotics.
Do you have any of these habits? Do you find it difficult to get rid of him? Please share your opinions with us in the comments section!
Illustrated by Natalia Okuneva-Rarakina for Great.guru
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