的 肾脏s are vital organs that act as your body’s filtration system. 的y filter your blood, remove waste and excess water from your body, and make urine. 的y also control your blood pressure, 制造红细胞, and help control the pH levels in your body. 根据 National Kidney Foundation, 33% of adults in the U.S. are at risk for developing 肾脏疾病.
为了纪念 世界肾脏日, learn how to take the best care of your 肾脏s to avoid 肾脏疾病.
预防是关键
“的 肾脏s are involved in almost everything else happening in your body,” says 莎拉·吉利根，医学博士, a nephrology specialist at University of Utah Health. “的 things that make you an overall healthy human are also the things that are healthiest for your 肾脏s.”
Here are the top five ways to take the best care of your 肾脏s and prevent 肾脏疾病:
1. Maintain a Healthy Diet
A balanced diet is crucial to healthy 肾脏s, so try to incorporate fruits, 蔬菜, 全谷物, and lean proteins into your daily meals. Foods high in antioxidants help the 肾脏s function, 所以浆果, 菠菜, 坚果, and beans are all great choices.
Avoid foods that are processed and high in sodium. 呆在2点,300 milligrams per day or less of sodium intake,吉利根说, “because eating a lot of salt can put extra stress on the 肾脏s and cause high blood pressure and other issues.”
2. 保持活跃
Regular physical activity helps to improve blood flow to the 肾脏s and reduces inflammation. It also helps prevent certain conditions that can harm the 肾脏s, such as 糖尿病， hypertension, and obesity.
Aerobic activities such as walking, 慢跑, 游泳, and bicycling are all options to get your blood pumping and keep your 肾脏s happy. Talk with your doctor before starting a new 锻炼 program.
3. Avoid Tobacco and Limit Alcohol
Smoking tobacco is very hard on your 肾脏s. It contributes to high blood pressure and atherosclerosis, which is the development of plaque in your arteries. This can cause reduced blood flow to the 肾脏s, which impairs their ability to effectively filter waste, leading to a buildup of toxins in the body. Smoking also increases the risk of 肾脏 cancer and other health issues such as 肾脏 stones, urinary tract infections (UTI), and excessive amounts of protein in the urine.
“Any time you’re harming other organs in the body like the lungs or the heart by doing things like smoking, 肾脏受到打击,吉利根说.
Drinking large amounts of alcohol can hinder the 肾脏s’ ability to filter toxins from your blood and raise your blood pressure. Heavy alcohol use can lead to liver disease, which makes your 肾脏s’ job harder. Regular heavy drinking 风险加倍 肾脏疾病.
的 Centers for Disease Control and Prevention (CDC) recommends limiting your alcohol consumption to two drinks or less per day for men, and one drink or less per day for women.
4. 保持水分
Hydration helps the 肾脏s flush out toxins and waste products from your body in the form of urine. Severe dehydration can lead to 肾脏 damage, so be sure to drink plenty of water throughout the day, especially during 锻炼 or hot weather.
Gilligan recommends monitoring the color of your urine to determine your hydration status. If it is clear or light yellow, you are adequately hydrated. If it’s dark yellow, you’re probably dehydrated. Staying hydrated can also help prevent 肾脏 stones and UTIs.
5. Regular Health Screenings
Staying on top of your health is crucial to preventing 肾脏疾病. Regular checkups with your doctor can help you determine if there are any lifestyle changes you need to make to control common 肾脏疾病 comorbidities.
Diabetes and high blood pressure are the top two leading causes of 肾脏疾病, so regularly monitoring those conditions as well as things like body mass index (BMI) and cholesterol levels can help you and your doctor know if you are at risk for developing 肾脏疾病 or one of the common comorbidities.
得到的答案
If you are worried about 肾脏疾病, Gilligan recommends taking a 测试 on the National Kidney Foundation website that can determine if you have risk factors. If you are at risk for developing 肾脏疾病, your doctor will perform blood and urine tests to get a definitive answer.
最终, a lifestyle that includes a balanced diet, 足够的水分, 锻炼, and regular checkups will you help keep your 肾脏s (and the rest of your body) happy and healthy for the long-term.