Regular exercise is good for more than just your waistline. It can lower the risk of chronic kidney disease. It can also reduce your blood pressure and boost your heart health, which are both important for preventing kidney damage.
You don’t have to run marathons to reap the reward of exercise. Walking, running, cycling, and even dancing are great for your health. Find an activity that keeps you busy and have fun. It’ll be easier to stick to it and have great results.
People with diabetes, or a condition that causes high blood sugar, may develop kidney damage. When your body’s cells can’t use the glucose (sugar) in your blood, your kidneys are forced to work extra hard to filter your blood. Over years of exertion, this can lead to life threatening damage.
However, if you can manage your blood sugar, you reduce the risk of damage. Also, if the damage is caught early, a doctor can take steps to reduce or prevent additional damage.
High blood pressure can cause kidney damage. If high blood pressure occurs with other health issues like diabetes, heart disease, or high cholesterol, the impact on your body can be significant.
A healthy blood pressure reading is 120/80. Prehypertension is between that point and 139/89. Lifestyle and dietary changes may help lower your blood pressure at this point.
If your blood pressure readings are consistently above 140/90, you may have high blood pressure. You should talk with a doctor about monitoring your blood pressure regularly, making changes to your lifestyle, and possibly taking medication.
People who are overweight or have obesity are at risk for a number of health conditions that can damage the kidneys. These include diabetes, heart disease, and kidney disease.
A balanced diet that’s low in sodium, processed meats, and other kidney-damaging foods may help reduce the risk of kidney damage. Focus on eating fresh ingredients that are naturally low in sodium, such as cauliflower, blueberries, fish, whole grains, and more.
There’s no magic behind the cliché advice to drink eight glasses of water a day, but it’s a good goal precisely because it encourages you to stay hydrated. Regular, consistent water intake is healthy for your kidneys.
Water helps clear sodium and toxins from your kidneys. It also lowers your risk of chronic kidney disease.
Aim for at least 1.5 to 2 liters in a day. Exactly how much water you need depends largely on your health and lifestyle. Factors like climate, exercise, gender, overall health, and whether you’re pregnant or breastfeeding are important to consider when planning your daily water intake.
People who have previously had kidney stones should drink a bit more water to help prevent stone deposits in the future.
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