Key Lifestyle Changes For Kidney Health
“Effective burning of calories reduces the risk of diabetes which is a major risk factor for chronic kidney disease”
One of the best options to prevent kidney diseases is lifestyle modifications, because unlike many other diseases, kidney diseases show no symptoms in the early stage. And by the time one finds out, it is generally too late and thus. the final alternative might be dialysis or a transplant. However, a few lucky ones get dialysis done and survive for several years. Hypertension, diabetes and chronic kidney disease of unknown origin (CKDU) are the most known common causes for kidney diseases. A few studies done on CKDU point to:
- Chronic dehydration may increases the risk of kidney injury in in the long- term.
- An imbalance of sodium and potassium in the diet – potassium levels are naturally high in vegetables and fruits and sodium levels are naturally low.
- Today, large amounts of sodium are often added to foods during processing or even preparing in the form of seasonings.
- Thus, one of the best options is to consume more fresh fruits and vegetables and less processed foods.
The shift from a rural to an urban area may lead to a better quality of life, but factors like a sedentary lifestyle and poor eating habits hinder one’s ability to live a healthy life, thus contributing to the rising occurrence of chronic diseases like diabetes, hypertension, cardiovascular diseases, etc. Nevertheless, these negative effects can be reduced by following lifestyle modifications. So here are a few tips to enhance the quality of your life.
The health benefits of regular exercise and physical activity are hard to ignore as regardless of age, sex or physical condition, each and every person benefits from daily exercise. Exercise can be fun and social as it may help you connect with family and friends. The following are a few benefits of mild to moderate exercise :
- Exercise prevents weight gain and can also promotes weight loss in the most effective way – by burning calories. Effective burning of calories reduces the risk of diabetes which is major risk factor for CKD (chronic kidney disease). A simple modification like taking the stairs instead of the lift, a routine walk for 30 minutes a day, walking to shops instead of a short drive etc. will help you reap the benefits of exercise.
- High cholesterol, triglycerides increases the risk of hypertension, heart diseases, stroke, etc. and being active boosts high density lipoproteins (good cholesterol) and reduces the risk of stroke, metabolic syndrome, type 2 diabetes, arthritis, falls, etc.
- Exercise can make you feel more relaxed and happier by stimulating various brain chemicals. It also boosts your confidence, muscle strength, self-esteem and more importantly, it delivers oxygen and nutrients to tissues, thereby aiding the efficient working of organs like the kidneys, heart, lungs, etc.
- Adequate rest and sleep is a must for a good quality of lite with a lesser burden of diseases and regular exercise is the answer to bad sleep.
- Exercise aids sweating – one of the ways to remove excess salt (the major culprit for CKD and hypertension), cholesterol, alcohol, etc. and sweating demands hydration which helps in keeping the kidneys flushed which Is an optimal way to keep kidney stones away.
Do you eat to complete the serving or to satisfy your need? Generally, the answer may be to complete the serving. Excess calories are one of the major culprits for most metabolic diseases that lead to many organ dysfunctions like CKD, heart disorders, etc. And one of the best ways to keep a check on the calories consumed is by being conscious of what you eat. So here are a few tips on conscious eating.
- Serve the dish one by one, rather than keeping the entire platter on the table
- Start with fruits, vegetables and water followed by rice or roti
- Avoid junk food – these foods contain excess sodium which is the major cause of hypertension, and chronic kidney diseases
- Opt for homemade food rather than food from outside
- Rely on homemade flavourings, additives and colourants but if unavoidable, go for a trusted brand
Respond To Awareness
We are aware of many complications of diseases but we generally take it lightly, which leads to far reaching consequences in the future. Thus, it is always better to prevent diseases and if it does occur, it could be managed better if diagnosed in the early stages. So make sure you have a periodic check-up and effective screening to help manage diseases effectively and to be able to lead a good life.