Thursday, June 9, 2016

How to Maintain Healthy Kidneys ..............

Symptoms of kidney dysfunction and disease include:
- edema (puffiness),
- high blood pressure,
- lethargy (lack of energy),
- shortness of breath, 
- confusion, 
- back pain 
- abnormal heart rhythms.

  Maintaining healthy kidney function is usually a combination of stopping certain harmful behaviors along with adopting some beneficial habits.;.............

 1)  Keep well hydrated ........
      drink enough water especially during day times ..

2)  Maintain healthy blood pressure.........
      high blood pressure is damaging to blood vessels throughout the body, including the small   arteries   within the kidneys that are so important for its filtrating ability. As such, keep your blood pressure at a target set by your doctor, which is typically less than 140/90 mm Hg. Blood pressure below this level can help delay or prevent kidney dysfunction and failure.

3)  Get regular exercise......
     Obesity strains the heart and blood vessels, which leads to higher blood pressure and eventual kidney damage.
     Start by simply walking around your neighborhood (if it's safe), then transition to more challenging terrain with some hills. Tread mills and cycling are also great for cardiovascular exercise.
     Vigorous exercise (such as long-distance running) temporarily increases blood pressure, which strains the kidneys and heart.
     Thirty minutes of regular daily exercise is a good start and an hour is even better (for most people), but much more time spent exercising doesn't appear to be significantly more beneficial.

 4)   Eat lots of fresh fruits and veggies.........
        A healthy, low-salt diet is healthy for the kidneys because it keeps blood pressure in check. For the most part, fresh fruits and veggies are low in sodium, high in vitamins and minerals, and a good source of antioxidants, which is all beneficial for the cardiovascular system and the kidneys. Fruits and veggies are also good sources of water, which the kidneys need to properly filtrate the blood.
  • Veggies that contain moderate amounts of sodium include artichokes, beets, carrots, seaweed, turnips and celery — so go easy on these.
  • Fruits that have a little more sodium than average include tropical mammy apples, guavas and passion fruits.
  • Canned and pickled vegetables are usually high in sodium and should be avoided or minimized in your diet.
  • Fruits and veggies especially rich in antioxidants include: all dark-colored berries, strawberries, apples, cherries, artichokes, kidney and pinto beans.
5)    Consider taking helpful supplements............
        Supplements that have demonstrated to be beneficial to kidney health in studies include
vitamin D, potassium, coenzyme Q10 and omega-3 fatty acids.

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