A healthy diet and plenty of water are benchmarks for proper nutrition. But how your body removes waste is equally as important as what goes into your system. Your kidneys are responsible for removing waste products from the body—along with other crucial actions. And while much focus is placed on other organ-specific health—like your heart and liver—learning how to take care of your kidneys can be a cornerstone of optimal health.
Your kidneys perform a variety of tasks:
· waste removal via urine
· balancing your body’s fluid levels
· releasing hormones to help maintain normal blood pressure
· activate vitamin D into a usable form used to help promote bone health
· control the production of red blood cells
Your kidneys regulate so many key functions to maintain your whole-body health. That’s why kidney health is crucial to keep your body operating at peak performance.
More Than a Filter
Balance in life is crucial, and your kidneys contribute to the balance in your circulatory system. Kidneys help regulate extracellular fluid volume, important to keep blood flowing to vital organs.
Kidneys produce the hormone erythropoietin (EPO). EPO plays a role in the production of red blood cells. Acting like a shield, EPO protects red blood cells during infancy, and, in turn, stimulates the stem cells in bone marrow to increase the production of additional red blood cells. Because red blood cells carry oxygen from the lungs to the rest of the body, it is important to maintain a proper level of EPO to maintain healthy production of new red blood cells.
Vitamin D and Kidney Health
Vitamin D is often called the “sunshine vitamin” because it can be produced in your skin from a response to sunlight. The kidneys play a key role in converting vitamin D into a useful nutrient for the body. People acquire vitamin D from two places: exposure to the sun’s ultraviolet B radiation and from their diet—food and supplements.
Tips on How to Take Care of Your Kidneys
1. Stay Hydrated
Water is vital for good health, and it certainly assists your kidneys. Drinking eight glasses of water a day helps your kidneys have the fluid necessary to remove excessive sodium and toxins from your system.
The eight glasses number isn’t a recommendation. In fact, the exact volume of water you need to consume depends on your health and lifestyle. A good indicator you’re drinking enough water is straw-colored urine. If urine is too dark, it may be a sign of dehydration. Too clear, and you’re drinking too much water.
2. Monitor Blood Pressure
The kidneys play an important role in blood pressure regulation. Healthy blood pressure readings are between 90/60mmHg and 120/80mmHg. Anything higher is considered to be elevated blood pressure. Your circulatory system and kidneys work in concert to keep your blood flowing at an even, healthy level. Speak to your physician or health-care provider if you have concerns about your blood pressure.
3. Maintain Normal, Healthy Blood Sugar Levels
Keeping your blood sugar in the normal, healthy range helps maintain your kidney and overall health. Your kidneys are already hard at work filtering nutrients from your blood back into your body and removing waste. So keep your kidneys running smoothly by maintaining healthy blood sugar levels in the normal range.
4. Exercise and Remain Active
While you can’t flex your kidneys, you can support them by walking, swimming, or cycling 150 minutes a week. Anything—from hikes in the forest to dancing—can help you stay closer to your ideal weight and avoid putting additional strain on your kidneys. Being overweight can raise your blood pressure, which is bad for your kidneys. But regular exercise is good for your waistline and your overall health.
5. Eat a Healthy Diet
Diet and exercise go hand-in-hand for good health. But if you really want to show your kidneys some love, you’ll eat a low-sodium diet. Excessive sodium in your system is difficult for your kidneys to filter out. Consider eating a diet rich in fresh vegetables, fruit, fish, and whole grains. Avoid kidney-damaging foods like processed meats, excessive dairy, and packaged meals.
6. Don’t Smoke
There are a thousand reasons to quit smoking. Here’s one more: Nicotine is bad for blood pressure, and therefore bad for kidney health.
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