5 ways to look after your kidneys 28



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While the risk of kidney disease is sadly higher once we pass the age of 60, there are plenty of simple, easy-to-accomplish ways we can try to reduce that risk. Here are five important factors (beyond the obvious “eat well and don’t drink too much alcohol”) that can help.

Of course, this list is no substitute for personalised, professional medical advice – but it’s a great place to start. Which of these health tips are you following?

1. Ease up on the salt

According to the International Foundation of Kidney Federations, your daily recommended salt intake is just one teaspoon.

There’s an easy way to reduce this, and it’s a great step toward a healthier lifestyle: simply prepare your own food more often, avoiding pre-packaged meals or restaurant food that will, more often than not, add excess salt for appeal. The fresher your ingredients, the more control you’ll have, so it’s a win-win situation.

2. Don’t rely too much on over-the-counter painkillers

Medications such as aspirin and ibuprofen are harmless enough when used occasionally, or in small recommended doses.

However, the National Kidney Foundation warns that nothing is completely without risk: if you take certain pain-treating medications above the recommended dose, or on an unusually regular basis (more than 10 days for pain, more than 3 for fever), you could be putting your kidneys at risk in the long run.

If nothing else, this comes as a very welcome reminder for those of us who tend to avoid the GP. If you find yourself needing an over-the-counter medicine beyond the recommended period or dose, be sure to see a doctor.

3. Keep an eye on your blood pressure

Not only will this help you look after your heart and decrease your chances of a stroke; keeping your blood pressure under control is also a great line of defence against kidney damage.

After diabetes, high blood pressure (hypertension) is the second biggest cause of kidney disease. If you’re regularly concerned about your blood pressure, be sure to ask your GP for a reading and recommendation next time you pay a visit. Home monitors are readily available and – for something that could save your life – relatively inexpensive.

If your blood pressure is above 120/80, you may need to speak to your doctor about changes to diet, exercise or routine.

4. Stay hydrated – but don’t overdo it

One recent study showed that those generally who drink more water have a “significantly lower risk” of kidney disease. But don’t feel too guilty if you’re not getting those eight glasses a day.

Many researchers have since dismissed the “eight glasses a day” advice as a myth. Our bodies have a very powerful in-built mechanism for keeping us hydrated; it’s called “thirst”.

In fact, the authors of the study warned against “aggressive fluid loading”, which comes with its own set of problems. Instead, we should be aiming for a moderate increase in water.

One of the easiest ways to do this is simply make the effort to keep a water bottle within reach more often, ensuring the body’s thirst impulse doesn’t have to be ignored. Do what you can to keep the idea of hydration more often in mind; your kidneys may someday thank you for it.

5. Exercise (sigh)

Sorry, folks – we know nobody likes to be reminded of this. Kidney Health Australia suggests 30 minutes a day of “moderate-intensity physical activity” to reduce the risk of kidney problems. While the ideal exercise will vary from person to person, this could even be as simple as a brisk walk or gardening session.

Have you (or anyone you know) had to deal with kidney disease? What steps are you taking to keep your kidneys healthy? Do you feel you should be doing more?

Starts at 60 Writers

The Starts at 60 writers team seek out interesting topics and write them especially for you.

  1. I read the other day that keeping older peoples blood pressure low is a modern thing in the 50s it was considered safe to have up to 150 for older people and that keeping blood pressure low may lad to alzhieimers later in life. What the hell do you believe.

  2. One thing I love is Salt! I have a veritable snow storm on my food,but now I’ve changed to Pink Himalayan salt which is supposed to be good for everything and not affect BP?

  3. Had kidney cancer ten years ago and had right kidney removed. Specialist said they did not know what causes it. Likewise with other cancers. Bottom line is eat healthily and exercise, but this is still no guarantee of not getting some form of cancer.

  4. I have been told not to drink too much water by my doctor as I have a very low sodium count in any blood tests. To help I have sports drinks in summer or take salt tablets when I feel low.

  5. Blood Preasure can hit us at any stage it is not an elderly disease……….In my case I made history in the early 60s when when I had a mild stroke (never heard of at a age 14) at 16 yrs ended up seeing a Renal specialists looked after me for 55years until 2yrs ago)……. had a kidney removed and to this day suffer with High Blood Preasure contain by medications and still suffer chronic Renal Failure………but drink plenty of water to flush out the kidney……. over many years learn if you boil a jug of water up let it cool a bit………. and try drink it in an hour its good for lots of things.

  6. I use cooking salt in cooking and don’t need to add more to my food! Which is much healthier! Old fashion methods are superior to modern day ways!

  7. Yes 8 glasses of water a day does flush all the toxins out of your body. I am complimented on how fresh my skin looks at 70. I am blessed with a brown skin which helps with no wrinkles. Spices do amazing things too. People need to educate themselves that every spice does good for the body even Chilli in moderation is packed with vitamin C.

  8. I have kidney disease. There is no cure. The goal is to facilitate the minimization of further damage being done to the kidneys. My renal specialist gave me a list of things necessary to do this: Lose weight, I am know on a “kidney friendly diet” – low protein, low fat, low salt, low potassium, low phosphorus & low oxalate. (Have lost 10 kgs) Exercise: get fit. (tick) She also told me – NO alcohol (that was easy – rarely had a drink anyway) & stop smoking (that was harder but been fag-free since 13th April). Shit! It had all sounded REALLY HARD to do! But, like everything else…it all comes down to a matter of “choice”. I had 2 “choices” – Number 1 was…to do nothing…put it into the “too-hard” basket. The result (my future) = dialysis, transplant &/or a premature death. “Choice” Number 2 – get off my fat old ass & take responsibility for my health & life! It took a while to do it all (& not all at once – a sure way to fail)…but I got there & my specialist is very happy with me.

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