About one in ten Dutch people has kidney damage, some even without knowing it. This can have serious consequences. Fortunately, you can do a lot yourself to prevent kidney damage.
A healthy lifestyle significantly reduces the risk of kidney damage. These are actually the same lifestyle recommendations that are given to prevent high blood pressure and type 2 diabetes , diseases that in themselves can lead to kidney damage.
Anyone who eats according to the guidelines of the Nutrition Center and also has a regular diet, will feel fit and also reduces the risk of kidney damage. Eat varied, not too much, less saturated fat, less salt, lots of vegetables, lots of fruit and enough bread. More tips for a healthy diet can be found here .
Overweight people have an increased risk of kidney damage (and other diseases, such as diabetes and cardiovascular disease). It is therefore important to strive for a healthy weight. The Body Mass Index (BMI) is used worldwide to determine whether someone has a healthy weight. Check regularly how it is done with your BMI .
For your health is good to moderate a half-hour daily intensive exercise . That means you have to breathe properly and your heart starts to beat faster. Moving half an hour does not have to be consecutive. Twice 15 minutes of brisk cycling or three times 10 minutes of brisk walking is also allowed.
Do not smoke
Smoking can damage the blood vessels in and to the kidneys. It is therefore an important risk for kidney damage. Quitting smoking ensures that your health immediately progresses by leaps and bounds. And you notice that: your breathing improves, the coughing becomes less, the condition goes up and smelling and tasting goes better.
Moderate drinking does not mean more than a standard glass per day for adult men and women. The benefits of drinking alcohol do not outweigh the disadvantages. Therefore, the advice is not to drink alcohol or at least not more than 1 glass per day. In any case, try to insert a number of alcohol-free days.
Use as little salt as possible
Very limited use of salt is very important in the prevention of kidney damage. Salt can lead to high blood pressure, which is harmful to the kidneys. Salt is also directly harmful to the kidneys, especially if there is kidney damage. Protein loss in the urine – which is harmful to the kidneys, heart and blood vessels – also decreases by salt restriction.
Tips for using less salt
• Leave products that contain a lot of salt as much as possible. Think of ready meals, soups, snacks, chips and the like. There is a lot of salt in some products .
• Do not add extra salt to your food. Season the food with other seasonings, such as fresh herbs.
• In general, unprocessed meat products, such as meat, chicken, turkey and fish, naturally contain little salt. When meat or fish is seasoned, breaded or marinated, you can leave it better. The same applies to processed meats such as smoked sausage, frankfurters, hamburgers, sausages and slavincs.
• Vegetables, fruit, potatoes, rice and pasta do not contain much salt by nature. You can eat fresh vegetables and fruit to your heart’s content, but vegetables from canned fruit, glass and frozen vegetables a la creme contain more salt. Regular frozen vegetables also contain little salt. Read the labels carefully.
• Eat little liquorice. Eating a lot of liquorice can cause high blood pressure. This is not so much because of the salt in licorice, but because of the glycyrrhizic acid. This fabric is also in licorice tea. Glycyrrhizin affects the functioning of the kidneys. The body therefore holds more moisture, causing the blood pressure to rise.
I hope you would have loved these tips but if not, you can visit Brazilian Fruit for more vital tips and information of preventing kidney damage.