Kidneys are two small, bean-shaped organs that sit below the ribs on either side of the spine. Roughly the size of a fist, kidneys are in charge of filtering the blood and removing the toxic substances from the food we eat, expelling these toxins out in the form of waste products. They also help in maintaining the delicate balance of fluids in the body. The breakdown of kidneys can lead to Chronic Kidney Disease (CKD), which is a common term that covers the damage to kidneys.
Two main causes of CKD are high blood pressure and diabetes, and the various symptoms include fatigue, insomnia, muscle cramping, swollen feet and ankles, lack of appetite, itchy skin, and the frequent need to urinate. Anyone can be at risk of potential kidney disease, but maintaining a healthy lifestyle can considerably reduce the risk. Here are some safeguards for protecting kidneys:
1 Red Meat– It is a great source of protein, but having too much protein in your diet can put you at a higher risk of kidney disease. A study that shows the long-term effects of red mean consumption discovered a correlation between red meat intake and an increased risk of kidney failure. Red meat when eaten in excess can produce waste products that damage kidney filtration.
2 Alcohol– Technically a depressant, which means it slows down your brain and affects the way it sends and receives messages, alcohol can also badly damage your kidneys by changing the way they function. Drinking alcohol frequently can increase the risk of high blood pressure (BP) and diabetes, which can lead to kidney disease and eventual kidney failure. As per Kidney experts, more than four drinks a day can have a negative effect on your health and worsen kidney disease.
3 Table Salt– Actually salt is essential for health, as it helps regulate BP, control fluid balance, and help our muscles and nerves function correctly. Table salt’s main ingredient is Sodium Chloride. Diets high in table salt increase the chances of developing kidney stones and can worsen health issues like diabetes and obesity. High intake can cause kidney and liver problems, as well as hypertension, heart disease, water retention, stroke, and heart failure. Care is required to ensure eating less table salt, and switch over to organic salts.
4 Caffeine– It is a natural stimulant. FDA considers it to be both a drug and a food additive. Mainly it is consumed in the form of tea or coffee. As it is a stimulant, it speeds up the central nervous system, making the brain send and receive messages at a faster rate. These excessive amounts can cause an increase in body temperature, high BP, dizziness, headaches, palpitation, insomnia, etc. It can cause kidneys to become dehydrated, in turn making them work harder to pump out fluids.
5 Carbonated Beverages– They contain carbon dioxide gas, too much intake of this gas may increase BP, reduce kidney function, and heighten the risk of kidney stones. Research has found a link between the high sugar content of carbonated beverages and cancer. Drinking two carbonated drinks a week affects the production of insulin, which can double the risk of pancreatic cancer.
6 Smoking– According to studies, smoking cigarettes causes one in five deaths worldwide every year in the USA. Not only are smokers at much higher risk of many types of cancers, smoking also increases the risk of lung and heart disease, as well as pregnancy complications, stroke, and kidney problems.
7 Fluid Intake– Fluid is important for many reasons including the delivery of nutrients around through the blood, the replacement of fluid lost through sweating, and chemical reactions that happen in our body. It has been discovered that excessive fluid intake can increase morbidity and mortality in CKD patients Drinking too much water affects kidney functions, as they can not excrete enough fluid in order to properly filter and flush out the toxic elements.
8 Excess Painkillers– Most people take the painkillers without realizing the long-term side effects that they can cause. However, they can become dangerous to your kidneys if taken over a long period of time. Most of the medicines that can cause kidney damage is excreted through the kidneys. This happens because the liver does not break them. The painkiller has been linked to two types of kidney damage, they can cause acute renal failure and CKD known as analgesic nephropathy.
9 Fish– It is a great source of nutrients that are required by the body. However, some fishes like sardines have high contents of Purines, and they can be hazardous to the kidneys when taken in excess. Purine develops into uric acid in the urine and as a result, forms uric acid stones.
10 Spinach– The advantages of eating spinach include the nutrients, fibre content, and minerals. However, spinach has a high content of a compound called oxalate. This compound is harmful to the kidneys. It binds to minerals such as calcium, magnesium, and iron before being excreted. This compound is a component of calcium oxalate, in kidney stones.
There are many other food items whose excess consumption can also damage the kidneys, such as Artificial sweeteners, Dairy products, and Genetically Modified foods. Other things that can harm the kidneys such as Exposure to contrast dyes commonly used in imaging, not addressing infections, not exercising, not sleeping properly, not going to the toilet/holding, and not monitoring your BP.
Above are a few tips to safeguard your kidneys, so that they do not reach the CKD stage.
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Anil Malik
Mumbai, India
28th August 2023