15/03/2019
Chronic kidney disease (CKD) includes conditions that damage your kidneys and decrease their ability to keep you healthy by doing the jobs listed. If kidney disease gets worse, wastes can build to high levels in your blood and make you feel sick. You may develop complications like high blood pressure, anemia (low blood count), weak bones, poor nutritional health and nerve damage. These problems may happen slowly over a long period of time.
You are more likely to develop kidney disease if you have:
- diabetes
- high blood pressure
- heart disease
- a family history of kidney failure
So, the question is 'what can I do to keep my kidneys healthy?'
You can protect your kidneys by preventing or managing health conditions that cause kidney damage, such as diabetes and high blood pressure. Early kidney disease may not have any symptoms, so getting tested may be the only way to know your kidneys are healthy.
Make healthy food choices
Choose foods that are healthy for your heart and your entire body: fresh fruits, fresh vegetables, whole grains such as whole wheat, brown rice, oats, and whole-grain corn, and low-fat or fat-free dairy products. Eat healthy meals, and cut back on salt(source of sodium) and added sugars.
Make physical activity part of your routine
Be active for 30 minutes or more on most days. If you are not active now, ask your health care provider about the types and amounts of physical activity that are right for you and add more activity to your life.
Get enough sleep
Aim for 7 to 8 hours of sleep each night.
Stop smoking
If you smoke or use other to***co products, stop. Ask for help so you don’t have to do it alone.
Reduce alcohol intake
Drinking too much alcohol can increase your blood pressure and add extra calories, which can lead to weight gain. If you drink alcohol, limit yourself to one drink per day if you are a woman and two drinks per day if you are a man. One drink is:
12 ounces of beer
5 ounces of wine
1.5 ounces of liquor
Explore activities to help reduce stress
Learning how to manage stress, relax, and cope with life's problems can improve emotional and physical health. Physical activity can help reduce stress, as can mind and body practices such as meditation and yoga
Manage diabetes, high blood pressure, and heart disease
If you have diabetes, high blood pressure, or heart disease, the best way to protect your kidneys from damage is to:
Keep blood glucose numbers close to your goal. Checking your blood glucose, or blood sugar, level is an important way to manage your diabetes.
Keep your blood pressure numbers close to your goal. The blood pressure goal for most people with diabetes is below 140/90mm Hg.
Take all your medicines as prescribed and be careful about the daily use of over-the-counter pain medications. Remember to always ask your health care provider questions regarding your kidney health.
