Stick to these little habits every day to keep your kidneys healthy for life!

Kidneys, as an important organ of the human body, undertake many key functions such as excreting metabolic waste, regulating water and electrolyte balance, maintaining acid-base balance and endocrine. It is like a hard-working "cleaner", always guarding the stability of the body's internal environment. However, in the fast-paced modern life, various bad living habits are quietly eroding the health of the kidneys. In fact, it is not difficult to have healthy kidneys. As long as we stick to some simple habits every day, we can protect the health of the kidneys and let it accompany us throughout our lives.

1. Drink water scientifically

1. Ensure adequate water intake : Drinking enough water every day is the basis for maintaining kidney health. Generally speaking, adults should consume 1500-2000 ml of water every day. Adequate water can promote the production and excretion of urine, help the kidneys to remove metabolic waste and toxins in the body in time, reduce the deposition of harmful substances in the kidneys, and reduce the risk of kidney stones and urinary tract infections. For example, drinking a glass of warm water on an empty stomach after getting up in the morning can not only replenish the water lost by the body during sleep at night, but also stimulate intestinal peristalsis and promote metabolism; drink water regularly during work or study breaks, and don't wait until you are thirsty to remember to drink water, because when you are thirsty, your body is already in a state of dehydration. If you replenish water at this time, the burden on the kidneys will increase.

2. Learn the correct way to drink water : In addition to ensuring the amount of water you drink, the way you drink water is also very important. Follow the principle of drinking small amounts and multiple times, and avoid drinking a large amount of water at one time. Drinking a large amount of water at one time will put a lot of pressure on the kidneys in a short period of time, affecting the normal function of the kidneys. You can distribute the amount of water you drink every day to different time periods, drinking about 150-200 ml each time. In addition, try to drink less water 1-2 hours before going to bed to avoid getting up frequently at night, affecting the quality of sleep, and also reducing the burden on the kidneys at night.

2. Regular work and rest

1. Go to bed early and get up early : Good work and rest habits are essential for kidney health. Chinese medicine believes that night is the time for the kidneys to rest and repair. Going to bed early can nourish the yang energy, and getting up late can help protect the yin energy. Staying up late for a long time will disrupt the body's biological clock, affect the normal function of the endocrine system and immune system, and then increase the burden on the kidneys. Try to go to bed before 11 pm every day, get up around 7-8 am, and ensure 7-8 hours of adequate sleep time so that the kidneys can get enough rest and repair during sleep.

2. Avoid overwork : Whether it is physical labor or mental labor, overwork will cause damage to the kidneys. When the body is overworked, a large amount of metabolic waste will be produced, which needs to be excreted through the kidneys. If the kidneys are overloaded for a long time, it will cause kidney damage. Therefore, it is necessary to arrange work and life reasonably, avoid long-term continuous work or study, and pay attention to the combination of work and rest. After working or studying for a period of time, you should take a proper rest and do some relaxing activities, such as walking, deep breathing, etc., to relieve physical and mental fatigue.

3. Healthy diet

1. Control protein intake : Protein is an essential nutrient for the human body, but for the kidneys, excessive protein intake will increase the metabolic burden of the kidneys. Generally speaking, adults with normal renal function only need to consume 0.8-1.2 grams of protein per kilogram of body weight per day; for patients with impaired renal function, protein intake should be appropriately reduced according to the condition, generally 0.6-0.8 grams per kilogram of body weight per day. When choosing protein foods, high-quality proteins should be given priority, such as eggs, milk, lean meat, fish, etc. The amino acid composition of the protein in these foods is close to that of the human body and is easy to absorb and utilize. At the same time, the other nutrients they contain are also beneficial to the body.

2. Limit the intake of salt and phosphorus : A high-salt diet will increase the sodium ions in the body, increase the excretion burden on the kidneys, and may cause high blood pressure in the long run, further damaging kidney function. Therefore, it is necessary to control the intake of salt. The daily salt intake should not exceed 6 grams. At the same time, we should also pay attention to the intake of some invisible salts, such as pickles, pickled products, processed foods, etc. In addition, phosphorus is mainly excreted through the kidneys. When renal function is impaired, phosphorus excretion decreases, which will lead to increased blood phosphorus. Hyperphosphatemia can cause hyperparathyroidism, leading to calcium and phosphorus metabolism disorders, further aggravating kidney and bone damage. Therefore, it is necessary to limit the intake of phosphorus and eat less foods with high phosphorus content, such as animal offal, nuts, dairy products, etc.

3. Increase the intake of fruits and vegetables: Fresh vegetables and fruits are rich in vitamins, minerals and dietary fiber, which are beneficial to kidney health. Vitamin C, vitamin E and other antioxidants can reduce oxidative damage to kidney cells; dietary fiber can promote intestinal peristalsis, reduce the absorption of harmful substances in the intestine, and reduce the excretion burden of the kidneys. In addition, some vegetables and fruits have a diuretic effect, such as winter melon, watermelon, cucumber, etc., which can promote urine excretion and help the kidneys remove waste.

4. Moderate exercise

1. Choose the right sports : Moderate exercise can promote blood circulation, enhance the body's immunity, and also have a positive effect on kidney health. When choosing sports, you should choose according to your physical condition and hobbies. For most people, aerobic exercises such as walking, jogging, swimming, and Tai Chi are better choices. These exercises can improve cardiopulmonary function and promote blood circulation throughout the body without placing too much burden on the kidneys. High-intensity anaerobic exercises such as weightlifting and sprinting will cause the body to produce a large amount of lactic acid in a short period of time, resulting in a decrease in blood pH. In order to maintain acid-base balance, the kidneys need to make more efforts. Long-term exercise of this type may cause damage to the kidneys.

2. Control the intensity and frequency of exercise : The intensity and frequency of exercise are also important. Generally speaking, the heart rate during exercise should be controlled between 60% and 80% of the maximum heart rate. The maximum heart rate can be calculated by the formula "220 - age". For example, a 30-year-old person has a maximum heart rate of 220 - 30 = 190 beats/minute, so his appropriate heart rate range during exercise is approximately between 114 and 152 beats/minute. The frequency of exercise should be 3 to 5 times a week, 30 to 60 minutes each time, to avoid excessive exercise leading to physical fatigue and injury.

5. Use medication with caution

1. Avoid drug abuse : In daily life, some people buy and take drugs on their own without the guidance of a doctor when they feel unwell. Especially some antibiotics, painkillers, antipyretics, etc., abuse of these drugs may cause damage to the kidneys. For example, some antibiotics can cause drug-induced kidney damage, leading to diseases such as renal tubular necrosis and interstitial nephritis; long-term and large-scale use of painkillers, such as ibuprofen and acetaminophen, will also increase the burden on the kidneys and even cause renal failure. Therefore, you must be cautious when taking medication, use the medication strictly according to the doctor's instructions, and do not increase or decrease the dosage or stop taking the medication on your own.

2. Tell the doctor about your medical history : If you have chronic diseases such as high blood pressure, diabetes, heart disease, etc., you must tell the doctor about your medical history and the medications you are taking when you seek medical treatment. Because these diseases and medications may affect each other and increase the risk of kidney damage. The doctor will choose the appropriate medication and treatment plan based on the patient's specific situation to avoid damage to kidney health due to improper medication.

Kidney health is related to our quality of life and life span. By adhering to small habits such as scientific drinking water, regular work and rest, proper diet, moderate exercise and careful medication every day, we can build a solid line of defense for kidney health, keep the kidneys healthy and accompany us through a wonderful life. Let us start from now, take action and take good care of our kidneys.