Facebook Twitter Instagram
    Marham
    • Doctors
      • Dermatologist
        • Dermatologists in Lahore
        • Dermatologists in Karachi
        • Dermatologists in Islamabad
        • Dermatologists in Pakistan
      • Gynecologist
        • Gynecologists in Lahore
        • Gynecologists in Karachi
        • Gynecologists in Islamabad
        • Gynecologists in Pakistan
      • Child Specialist
        • Child Specialists in Lahore
        • Child Specialists in Karachi
        • Child Specialists in Islamabad
        • Child Specialists in Pakistan
      • Gastroenterologist
        • Gastroenterologists in Lahore
        • Gastroenterologists in Karachi
        • Gastroenterologists in Islamabad
        • Gastroenterologists in Pakistan
      • Psychiatrist
        • Psychiatrist in Lahore
        • Psychiatrist in Karachi
        • Psychiatrist in Islamabad
        • Psychiatrist in Pakistan
      • Neurologist
        • Neurologist in Lahore
        • Neurologists in Karachi
        • Neurologist in Islamabad
        • Neurologist in Pakistan
      • General Physician
        • General Physician in Lahore
        • General Physician in Karachi
        • General Physician in Islamabad
        • General Physician in Pakistan
      • View All Specialities
      • Find doctor by disease
        • Coronavirus
        • Diabetes
        • High Blood Pressure
        • Typhoid Fever
        • View all doctors by disease
      • Find doctor by service
        • Open Heart Surgery
        • Braces
        • Hydrafacial
        • Vitro Retinl Surgery
        • Chemotherapy
        • View all doctors by service
      • Find doctor via city
        • Doctors in Lahore
        • Doctors in Karachi
        • Doctors in Islamabad
        • Doctors in Peshawar
        • Doctors in Quetta
        • Doctors in All Cities – Pakistan
      • Find Surgeon
        • Hernia
        • Endoscopy
        • Liver Transplant
        • Knee Replacement
        • Find best surgeons
      • Find special offers
        • Skin Whitening Treatment
        • Hair Removal Laser
        • View All Special Offers
    • Hospitals
      • Hospitals in Lahore
        • Hameed Latif Hospital
        • Doctors Hospital
        • National Hospital
        • All Hospitals in Lahore
      • Hospitals in Karachi
        • Agha Khan Hospital
        • National Hospital
        • Medicare Hospital
        • All Hospitals in Karachi
      • Hospitals in Islamabad
      • Hospitals in Multan
      • Hospitals in Rawalpindi
      • Hospitals in Faisalabad
      • Hospitals in Gujranwala
      • Hospitals in Sargodha
      • Hospitals in Peshawar
      • Hospitals in Sialkot
      • Hospitals in Pakistan
    • Lab Tests
      • Chughtai Lab – 20% OFF
      • Dr. Essa’s Lab – up to 15%
      • Citilab – up to 15%
      • One Health Labs – up to 20%
      • CLINLAB – up to 20%
      • Labs in Lahore
      • Labs in Karachi
      • Labs in Islamabad
      • Labs in Pakistan
    • Forum
    • Special Offers
    • Healthblog
    • Healthy Lifestyle
    • Women’s Health
    • Skin Care
    • Fitness & Exercise
    • Health News
    • Dental Health
    • Skin Care
    • Sonology
    • Mental Well-Being
    Home»Healthy Lifestyle»5 Golden Rules to Keep Your Kidneys Healthy
    Healthy Lifestyle

    5 Golden Rules to Keep Your Kidneys Healthy

    Hiba BatoolBy Hiba BatoolApril 7, 20215 Mins Read
    keeping kidneys healthy
    Share
    Facebook Twitter LinkedIn Pinterest Email

    Did you know that Pakistan ranks eighth in the prevalence of kidney diseases worldwide? According to a report by Dawn News in 2019. 20, 000 Pakistanis die every year due to kidney diseases. This means, almost 55 Pakistanis die every day (on average) due to kidney diseases. This could be you or your loved ones and your poor lifestyle and lack of attention towards your health will be the culprit. So if you want to keep your kidneys healthy this might be just the read for you.

    All you should know about your kidneys and their health.

    Kidneys are the filters that work for you their whole life without ever retiring! And like any employee, they also need care, attention, and investment to be healthy and their best selves, don’t they? Everyone deserves to have healthy kidneys.

    Causes of kidney diseases include low water intake, obesity, diabetes, hypertension, kidney stones, excessive use of medicine, consuming junk, and low quality of food as well as self-medication.

    Before we talk about ways to keep your kidneys healthy, let’s pause for just a second. If you or your loved ones are struggling with kidney pain or stones and don’t want to miss on living the healthiest life, then you’ll probably find great help in talking directly to a nephrologist (kidney specialist).

    Visit our Department of Nephrology.

    Table of Content

    • 1. Exercise Well And Stay Active
    • 2. Stay Hydrated
    • 3. Be Careful With Medication
    • 4. Eat Healthy
    • 5. Quit smoking
    • The Bottom Line
    • Can’t Find The App?

    1. Exercise Well And Stay Active

    Being physically active reduces your blood pressure and hence the risk of chronic kidney diseases. You don’t have to go to the gym every single day, or do 1 hour of workout if you are just starting out.

    Start with small, doable exercises. Just exercise for 2-5 mins daily when starting out and you can increase when your exercise skills have the difficulty level of 2-5 mins.

    Don’t have time to go to the gym, start exercising at home. Use apps like the 30 Days Fitness Challenge, Home Workout, Nike Training Club App, etc. which guide you through exercises, track your progress.

    Exercise increases the rate of blood that’s filtered through the kidneys. It also helps muscle function, lowering blood pressure, lowering cholesterol, keeping a healthy body weight, and improving sleep.

    2. Stay Hydrated

    Stop drinking water for a week and your kidney pain itself will tell you that your kidneys need water to stay healthy. Water is great for your kidneys if you stay hydrated throughout the day. But drinking too much water isn’t healthy. Although people rarely over-hydrate, they mostly under-hydrated.

    Research shows staying that hydrated reduces the risk for kidney stones and urinary tract infections. Water helps the kidneys to remove wastes from the blood in the form of urine, it also helps blood vessels to stay open so that blood can travel freely to kidneys, and deliver essential nutrients to them.

    The color of urine can indicate if you’re hydrated or not. If it’s deep yellow-colored, then you need to drink water. If it’s pale yellow or transparent (white) then it means you’re hydrated.

    Here is a guide to determine your hydration levels through your urine color. 

    Do you struggle with staying hydrated?

    Keep a water bottle with you. It serves as a visual reminder. Keeping the water just a few inches will take less activation energy to drink, in contrast to getting up and fetching a glass of water.

    3. Be Careful With Medication

    Next time you have pain somewhere in your body, talk to your doctor instead of taking that Panadol. You can have a video consultation and appointment with the best general physicians in your city.

    Take medication as the doctor recommends, or as instructions read. Be careful about medicines that can cause kidney damage if used in long term including painkillers. Self-medication is one of the main reasons for kidney diseases in Pakistan.

    If you are taking certain medicines for chronic pain or arthritis, talk to your doctor about better ways to manage the pain and monitoring your kidney health.

    4. Eat Healthy

    Most kidney diseases are caused by high blood pressure, diabetes, and cardiovascular diseases (diseases of blood and heart). Eat healthy because it’ll help in maintaining a healthy weight and blood pressure. Prevention against diabetes and high blood pressure would keep the kidneys healthy.

    Reduce your salt intake to 5-6 grams daily (around a teaspoon). Let go of junk and low-quality or at least reduce their consumption.

    If you really want to start eating healthy consult a nutritionist now.

    5. Quit smoking

    Smoking slows down the blood flow in blood vessels which in effect decreases the flow of blood in the kidneys. When kidneys don’t get enough blood flow, they can’t function at optimal levels.

    Smoking also increases the risk of kidney cancer (by 50%) and high blood pressure (which also damages the kidneys).

    So if you smoke, this is the time to let go. Try to talk to a doctor to plan how you would quit. Create a system that replaces your old smoking habits, and helps you cope with or manage triggers.

    The Bottom Line

    To summarize, drink plenty of water, always take a healthy and nutrient-rich diet, exercise regularly, monitor blood pressure and sugar levels (if you are struggling with these), don’t consume tobacco in any form. Also, avoid excessive salts, sweets, junk food, beverages, and self-medication especially painkillers and antibiotics. Always, talk to the doctor if you are having a medical problem. Don’t ignore pain in kidneys, prostrates, problems in urine and bladder.

    Book an appointment now, to answer all your queries. You can book an appointment with top Nephrologists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online appointment booking facility through the website or Marham mobile app.

    Can’t Find The App?

    Android Users:
    https://play.google.com/store/apps/details?id=controllers.marham.marhammed&hl=en

    Drop a review for us at Playstore if you’ve had a good experience!

    iPhone Users:
    https://apps.apple.com/pk/app/marham-find-a-doctor/id1095243102
    Stay Home Stay Safe!

    Best Foods to Support Kidney Function best nephrologist best nephrologist in lahore kidney health care
    Hiba Batool
    • Website

    She is a nutrition graduate from Kinnaird College, Lahore. She is a nutritionist by profession. Her interests lie in medical research and writing. She masters in all topics related to nutrition and health.

    Related Posts

    السی کے بیج کے حیرت انگیز 7 فوائد

    September 25, 2023

    بہترین 5 پھل جس سے ملیریا کا مریض تیزی سے صحت یاب

    September 1, 2023

    مدافعتی نظام کو بڑھانے کے 5 آسان طریقے

    August 31, 2023

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    Video Advertisement
    Read More
    • What is Cardiology in Pakistan
    • What is Dentistry in Pakistan
    • What is Dermatology & Cosmetology in Pakistan
    • What is Diet & Nutrition in Pakistan
    • What is Endourology in Pakistan
    • What is ENT: Everything You Need to Know
    • What is Gastroenterology: Everything You Need to Know
    • What is Gynaecology and Obstetrics
    • What is Hepatology: Everything You Need to Know
    • What is Homeopathy in Pakistan
    • What is Internal Medicine in Pakistan
    • What is Laparoscopic & Bariatric Surgery
    • What is Maternal Fetal Medicine: Everything You Need to Know
    • What is Nephrology
    • What is Oncology in Pakistan
    • What is Ophthalmology: Everything You Need to Know in 2021
    • What is Orthopedic: Everything You Need to Know in 2021
    • What is Pathology in Pakistan
    • What is Pediatrics in Pakistan
    • What is Physiotherapy in Pakistan
    • What is Psychiatry & Psychology in Pakistan
    • What is Pulmonology in Pakistan
    • What is Radiology in Pakistan
    • What is Rheumatology in Pakistan
    • What is Urology in Pakistan
    • What is Vascular Surgery in Pakistan
    VISIT OTHER CATEGORY
    • Brain Issues
    • Cancer Causes and Prevention
    • Childrens Health
    • Chronic Conditions
    • COVID19
    • Dental Health
    • Diet & Nutrition
    • Eyesight Issues
    • Fitness & Exercise
    • Hair Care
    • Health News
    • Healthy Lifestyle
    • Heart Health
    • MARHAM Features
    • Medicine
    • Men’s Health
    • Mental Well-Being
    • Nail Care
    • News
    • Pain Management
    • Pakistan Healthcare System
    • Skin Care
    • Sonology
    • Stomach Issues
    • Telemedicine
    • Urdu
    • Video Channel
    • Weight Loss & Obesity
    • Women's Health

    Download our app

    Lab Tests

    • Labs in Lahore
    • Labs in Karachi
    • Labs in Islamabad
    • Labs in Pakistan

    Top Cities

    • Lahore
    • Karachi
    • Islamabad
    • Rawalpindi
    • Faisalabad
    • Peshawar
    • Multan
    • Quetta
    • Gujranwala
    • Sargodha
    • Hyderabad
    • Bahawalpur
    • Sialkot
    • Rahim Yar Khan
    • View All Cities

    Top Hospitals

    • City International Hospital
    • Doctors Hospital
    • Hameed Latif Hospital
    • Akram Hospital
    • Chughtai Medical Center
    • Iqra Medical Complex Hospital
    • Surgimed Hospital
    • Omar Hospital & Cardiac Centre
    • Hilal-E-Ahmar House Hospital
    • Health Icon Medical & Diagnostic Centre
    • Khan Medical City Hospital
    • Faisal Hospital
    • Saleem Medical Complex Hospital
    • Kanan Clinic
    • View All Hospitals

    Top Specialities

    • Dermatologist
    • Neurologist
    • Gynecologist
    • Urologist
    • Gastroenterologist
    • Pulmonologist / Lung Specialist
    • Orthopedic Surgeon
    • Pediatrician
    • General Physician
    • Nephrologist
    • Sexologist
    • Ent Specialist
    • Eye Surgeon
    • Neuro Surgeon
    • View All Specialities

    PMC Verified Doctors

    Authentic & updated information

    Money back guarantee

    We return money within 48 hours

    12/7 customer support

    Well-trained & Supportive team

    Secure online payment

    We possess SSL / Secure сertificate

    • Privacy Policy
    • Delivery Policy
    • Refund Policy
    • Payment Terms
    • Cancellations Policy
    • Terms of Use
    • FAQs
    • About Us
    • Contact Us
    • Doctors
    • Partnerships
    • Careers
    • Help me Marham
    • Invite Friends & Family

    © Copyright @ 2015-2022 Marham Medicare Pvt. Ltd. – All Rights Reserved

    Type above and press Enter to search. Press Esc to cancel.