¿tiene malos hábitos que dañan sus riñones? descubra cuáles

Title: Do you have bad habits that harm your kidneys? Discover which ones. Profile: The kidneys are vital for detoxification. It is advised to monitor blood pressure and blood sugar, and adopt healthy habits. Keywords: ['renal health', 'lifestyle'] Author: Bu Xi, Deng Jiuhong, Special Author of Hunan Medical Chat, Fourth Hospital of Changsha. Follow @HunanMedicalChat for more health disclosure.

The kidneys, as an indispensable "purification factory" of the human body, silently undertake the important mission of filtering metabolic waste and regulating the body's balance, with their health status being directly relevant to the overall well-being of the body.

Today, experts from the Department of Nephrology (Rheumatology and Immunology) at the Fourth Hospital of Changsha have developed a practical guide to help you understand the "silent protection" of the kidneys and learn some small tricks for daily care of them.

The kidneys bear multiple important responsibilities silently. First, they are responsible for filtering waste and excess water from the blood to form urine, thereby excreting toxins from the body. Additionally, the kidneys regulate the body's electrolyte balance, maintaining fluid stability. They also participate in blood pressure control and blood formation by regulating blood pressure and producing erythropoietin. At the same time, the kidneys play a key role in maintaining acid-base balance. These functions are crucial for overall health, so maintaining kidney health is essential.

We can imagine the kidneys as "highly efficient filtering workers" within the body: they filter blood, eliminate waste, and retain nutrients, silently protecting the metabolic balance of the entire organism. However, they do not have "pain nerves", making early injuries difficult to detect; when noticeable discomfort occurs, they have often already been "silently exhausted."

These habits that harm the kidneys should be changed immediately!

1. "Invisible killer": a high-salt diet. Pickles, hot pot seasonings, processed meats, and takeout sauces are hidden sources of salt. Using one less tablespoon of salt when cooking is a way to reduce the burden on the kidneys.

Taking medications indiscriminately can ‘block’ the kidneys: painkillers, certain antibiotics, and home remedies with unknown ingredients can directly damage renal tissue. It is essential to follow the doctor's instructions when ill, avoid unauthorized use of combined medications and not buy popular "health supplements" indiscriminately, as this is crucial for protecting kidney health.

3. Holding in urine is not synonymous with 'resistance': retaining urine can lead to backflow of fluids, increasing the risk of kidney infections. It is like forcing a "filter" to handle "backflow garbage"; over time, this will inevitably cause problems. When you feel the urge to urinate, go to the bathroom, do not postpone.

4. Staying up late + dehydration is a double burden: staying up late disrupts the body's metabolic rhythm and lack of water concentrates urine, hindering timely toxin elimination. It is recommended to drink 1500 to 2000 ml of warm water daily (adjusting according to weight and sweating) and go to bed before 11 PM to give the kidneys a 'short rest'.

Everyday issues, precise care for the kidneys.

One, the 'sum and subtraction' of diet: eating correctly is more beneficial than taking supplements.

Add 3 elements: consume more winter squash and melon (which have diuretic and edema-reducing effects), high-quality proteins (eggs, lean meat, fish, and seafood), and dark-colored vegetables (spinach, broccoli, purple cabbage).

2. Reduce three things: drink less sugary drinks, smoke less, and drink less alcohol.

3. Control the amount: daily salt intake should not exceed 5 grams (approximately the cap of a beer bottle); drink adequate amounts of water; a healthy adult should consume between 1.5 and 2 liters of water daily (around 8 glasses), and increase intake after working in a hot environment or exercising.

Two. 'Small practice' exercise: 5 minutes a day to develop 'kidney energy'.

1. Massage the Shen Yu point: Rub both hands to warm them and place them on the lumbar area (1.5 inches to the side of the second lumbar vertebra). Massage clockwise for one minute and counterclockwise for one minute to relieve fatigue in the lumbar area and nourish kidney energy.

2. Walk on tiptoes: Standing on tiptoes for 3 minutes a day or walking on tiptoes for 500 steps can promote blood circulation in the lower limbs, relieve pressure on the kidneys, and also exercise the calf muscles.

3. Abdominal breathing: Lying on your back, inhale deeply through your nose allowing the abdomen to expand, and exhale gently through your mouth allowing the abdomen to contract. Each breath should last 10 seconds, repeating the exercise 10 times. Smooth breathing can regulate the body’s metabolism and help 'ease the burden' on the kidneys.

Three, 'Monitoring tips': Early detection, early peace of mind.

1. Observe your urine daily: normal urine is light yellow and clear; if foamy urine (that does not dissipate quickly) appears, blood in the urine, or if you urinate frequently at night (more than 2 times each night), it is essential to go to the hospital for a urine analysis.

2. Regular measurement of blood pressure/blood glucose levels: Hypertension and diabetes are the 'main culprits' of kidney damage. Keep blood pressure below 140/90 mmHg. In patients with diabetes or kidney disease, doctors may recommend keeping it below 130/80 mmHg. Following medical advice to stabilize blood glucose levels can significantly reduce the risk of kidney damage.

These populations must prioritize kidney protection!

1. Those with a history of hypertension, diabetes, and gout;

2. Family members with kidney disease;

3. Prolonged use of medications, many late-night meetings, and a diet rich in flavor.

4. Women during pregnancy (renal load will increase, special attention is needed).

Renal health depends on 'daily care'. Let’s start today with a glass of warm water and a light meal, providing the best protection for this silently working organ.

Produced/Edited by ZS.