Kidney disease is rapidly becoming a major health concern in Africa, with Nigeria bearing a significant impact.
As kidney disease cases continue to rise, raising awareness, improving healthcare infrastructure, and promoting preventive measures to mitigate its impact are important.
While substance abuse is often cited as the primary cause of kidney issues, medical experts have explained that kidney problems can also stem from a combination of factors such as genetics, poor diet, or inadequate hydration
Here are ten ways to care for your kidneys, drawing on insights from reputable health organizations:
- Get Tested Regularly: Regular check-ups are essential, especially if you’re at risk for kidney disease (e.g., if you have diabetes or high blood pressure). Early detection can lead to better management.
- Monitor Blood Pressure: Keeping your blood pressure in check is crucial for kidney health. Aim for readings below 120/80 mmHg and consult your doctor if your levels are high.
- Maintain a Healthy Diet: Focus on eating fresh fruits, vegetables, whole grains, and lean proteins. Limit salt and added sugars to support overall health and manage blood pressure.
- Stay Hydrated: Drinking enough water is vital for kidney function. Adequate hydration helps your kidneys filter waste effectively.
- Exercise Regularly: Aim for at least 150 minutes of moderate aerobic activity each week. Regular exercise can help manage weight and lower blood pressure.
- Limit Alcohol Intake: Excessive alcohol can increase blood pressure and contribute to kidney damage. If you drink, limit intake to one drink per day for women and two for men.
- Quit Smoking: Smoking can worsen kidney function and increase the risk of kidney disease. Seek support to quit if needed.
- Manage Chronic Conditions: If you have diabetes or heart disease, work with your healthcare provider to keep these conditions under control. This includes managing blood sugar and cholesterol levels.
- Get Enough Sleep: Aim for 7 to 8 hours of sleep each night, as poor sleep can affect overall health, including kidney function.
- Be Aware of Medications: Some over-the-counter medications can harm your kidneys if used excessively. Always consult with your health are provider about the medications you take.
