Kidneys are the sieve of the body. They filter our blood, produce hormones, absorb minerals, produce urine, eliminate toxins, and neutralise acids. Amid the fast-paced life in Pakistan, people often go hours without drinking water, not realising how harmful it can be for effective renal functioning. Damage to your kidneys can often go unnoticed for years as they can still do their job with as little as 20 per cent of their capacity. This is why kidney diseases are often referred to as ‘the silent diseases’. As compiled from positivemed.com, fitlife.com, healthyfoodstar.com and the USA Today, here is a list of habits you should avoid to safeguard your kidneys.
Too much salt: Your body needs sodium or salt to work properly. Most people, however, consume too much salt, which may raise blood pressure and put stress on kidneys. Metabolising the sodium consumed is an additional task for kidneys. Salty foods, such as packaged crisps and Chinese foods are prime sources of excess sodium that kidneys must get rid of. When we eat excessive salt, the organ stays busy excreting sodium, which may exert long-term stress on it. A rule of thumb: no more than five grams of salt should be consumed on a daily basis.
Excessive coffee: Caffeine in coffee can elevate blood pressure and the condition of high blood pressure puts strain on the kidneys, which can damage them in the long run. According to research conducted by the Harvard School of Public Health, most healthy adults can consume about two to four cups of brewed coffee a day to prevent kidneys from its harmful effects. If you’re a cuppa addict, try converting to decaf.
Too much protein: Over-consumption of red meat and other protein-rich foods can depreciate the performance of your kidneys. A protein-rich diet is fundamentally healthy but don’t overdo it. Too much animal protein increases the metabolic load on our kidneys. So, more protein in your diet means your kidneys have to work harder, which can lead to kidney damage or dysfunction over time. If you’ve had steak for lunch, have lentils (daal) or beans for dinner.
Ignoring cold and flu: Ignoring the common cold and flu is a habit that can cause kidney damage. Studies conducted by the University of Maryland Medical Centre found that people who have kidney disease also have a history of avoiding resting while sick. It is also observed that people with kidney disease are more sensitive to significant changes in weather. Do your kidneys a favour and take rest when you’re down with flu.
Artificial sweeteners: Many people believe they are being health-conscious when they consume artificial sweeteners, as these sugar-replacements are non-caloric. In an 11-year-long Harvard Medical School study of more than 3,000 women, researchers found that artificial sweeteners are associated with a two-fold increased risk for kidney decline. Your best bet? Skip the artificial sweeteners and stick with real sugar or desi gur in moderation if you need to kindle that sweet tooth.
Published in The Express Tribune, November 14th, 2014.
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