How To Keep Your Liver And Kidneys Healthy

Without healthy kidneys and liver, we would not be able to survive. Through urination, they eliminate waste, control body fluids, and remove excess water and waste. By eliminating waste, control body fluids, and removing excess water and waste, the body’s chemical balance is maintained. When it fails to function in any way, it can cause life-threatening complications. Here you will find clear ideas on how to keep the Liver and Kidneys Healthy. 

All fats, proteins, and carbohydrates are managed by the liver. Several other fats and proteins important to body functions are also controlled by this organ. You can protect your liver by consuming certain foods and drinks. Maintaining the health of your liver is important for overall well-being.

The Following Factors Increase The Risk of Kidney and Liver Disease:

  • Taking painkillers over-the-counter
  • Diabetes
  • High Blood Pressure
  • Having a previous Kidney Injury
  • History of Kidney Disease in your family
  • Having a very low birthweight
  • Kidney Stones
  • Infections
  • Obesity and Overweight

Complications of Kidney and Liver Disease

In addition to high blood pressure, kidney disease can cause anemia, bone weakness, heart problems, vitamin D deficiency, weight loss, abnormal calcium and phosphate levels, as well as infection risk.

How To Keep Your Kidney Healthy

  1. Maintain a Healthy Diet
  2. Be sure to stay hydrated
  3. Get more exercise
  4. Keep an Eye on your Blood Pressure
  5. Quit smoking.
  6. Reduce High Cholesterol levels
  7. Avoid Alcohol
1. Maintain a Healthy Diet

Your kidneys process everything you eat. The foods that negatively affect kidney function include foods that are unhealthy, such as fat, excessive dairy, salt, or sugar. Poor eating habits over time can lead to high blood pressure, obesity, diabetes, and other health conditions that will adversely affect your kidneys. You can maintain a healthy kidney function by eating foods that are rich in fiber, fruits, nuts, and vegetables. Avoid processed and refined food.

2. Be Sure to Stay Hydrated 

You should drink plenty of water to keep your kidneys healthy. If your urine is straw colored, you should drink plenty of water. Whenever it gets darker, it might be a sign of dehydration.

It is necessary to drink more water if you are in hot weather, travelling to a hot country or exercising vigorously.

3. Get More Exercise

A variety of health benefits can be obtained from physical activity, including decreasing blood pressure, increasing muscle strength, and reducing blood fat levels (cholesterol and triglycerides), as well as enhancing sleep and increasing insulin sensitivity.

4. Keep an Eye on Your Blood Pressure

Your kidneys can be damaged by high blood pressure, which is particularly likely to occur if you have diabetes, high cholesterol, or cardiovascular disease. Young people should always discuss the risks of high blood pressure with their doctors. The long-term effects on your kidneys can be mitigated with lifestyle modifications and medication treatment.

5. Quit Smoking

The blood flow to important organs, such as the kidneys, is slowed by smoking tobacco, increasing the risk for kidney disease. If smoking is not properly controlled, it can lead to kidney disease as well. Smoking can also make high blood pressure medications ineffective.

6. Reduce High Cholesterol Levels

Your risk of developing heart and blood vessel problems increases when you have high cholesterol levels in the blood. The total cholesterol in your blood and other fats can be checked with simple blood tests. A low-fat diet and more exercise may be necessary if your levels are too high.

7. Avoid Alcohol to Keep Your Kidney Healthy

A moderate amount of alcohol rarely leads to serious health problems. Studies have found that heavy drinking regularly doubles the risk for kidney disease. Ensure that drinking alcohol is safe for you by consulting your healthcare provider.

How To Keep Your Liver Healthy?

  1. Maintain a Healthy Weight
  2. Have Safe Sexual Relations
  3. Eat a Balanced Diet
  4. Follow the Instructions On All Medications
  5. Don’t Drink Too Much Alcohol
  6. Stay Clean
  7. Vaccinate Yourself 
1. Maintain a Healthy Weight

Those who are obese or even somewhat overweight are more likely to develop a fatty liver, which can cause non-alcoholic fatty liver disease (NAFLD), one of the most common types of liver disease. It is important to lose weight in order to reduce liver fat.

2. Have Safe Sexual Relations

Unprotected sex or sex with more than one partner can transmit Hepatitis B and C. Using barrier protection when having sex with more than one person helps prevent the spread of hepatitis C among partners and protects against sexually transmitted infections such as HIV, which accelerates liver damage.

3. Eat a Balanced Diet

You should limit the consumption of refined sugars and high-fructose corn syrup. These foods include soft drinks, sweets and baked goods. If you must consume sugar, choose natural sources (such as fruit).

Liver Foundation recommends limiting high-calorie meals and saturated fats, as well as refined carbohydrates. This includes white bread, white rice, and regular pasta. You should also get plenty of fiber from fresh fruits, vegetables, whole-grain breads, rice, and cereals.

4. Follow The Instructions On All Medications

Your liver can be damaged when you take medicines incorrectly, either by taking too much, the wrong type, or by mixing medicines. Even if two medications aren’t taken at the same time, alcohol and other drugs should never be mixed.

5. Don’t Drink Too Much Alcohol

It is harmful to your liver to drink too much alcohol. Over time, damaged livers can become fatty, swollen, irritated, or scarred (cirrhosis). People who already suffer from liver disease can be further harmed by even small amounts of alcohol.

6. Stay Clean

Before you prepare or consume food, wash your hands with soap and warm water immediately after using the bathroom,  and after changing diapers.

7. Vaccinate Yourself

All three hepatitis viruses, hepatitis A, hepatitis B, and hepatitis C, can lead to liver damage. Evidence has shown that the combination of any of these viruses at the same time significantly increases your risk for liver damage. Take care of your liver by getting vaccinated against hepatitis A and B.

Best Foods To Keep Kidney And Liver Healthy

  1. Green tea
  2. Blueberries.
  3. Apples
  4. Water.
  5. Fish
  6. Vegetable For Kidney Health
1. Green tea

Catechins are antioxidants found in green tea that improve liver markers, increase liver enzyme levels, protect the liver against oxidative stress, and reduce fat accumulations. In some studies, studies have shown a possible reduction in liver cancer risk with green tea.

2. Blueberries

The antioxidant compound anthocyanins in blueberries reduces inflammation and protects the liver against the effect of oxidative stress. The antioxidant properties of blueberries and cranberries may help protect the liver from damage and reduce the risk of fibrosis.

3. Apples

Reduced cholesterol, constipation prevention, a reduction in heart disease risk, and cancer prevention have been associated with apples. An apple a day keeps the doctor away because it is high in fiber and anti-inflammatory compounds.

4. Water

Kidneys filter toxins from the body with the help of water. Drinking water is an essential part of a healthy lifestyle.

5. Fish

The omega-3 fats found in fish are anti-inflammatory and provide high-quality protein. It is known that fish can help fight diseases such as cancer and heart disease due to its healthy fats.

6. Vegetable For Kidney Health

Kale, spinach, and chard, as well as other dark leafy greens, contain an array of vitamins, minerals, and fiber. Antioxidants are also found in many of these vegetables. The foods tend to be high in potassium as well, so those on restricted diets or dialysis may not be able to consume them.

You can also enjoy other food items. These foods will keep your Liver And Kidneys Healthy

  • Cranberries
  • Celery
  • Cucumber
  • Onions
  • Peppers
  • Garlic
  • Pita
  • Raspberries
  • Strawberries
  • Plums
  • Beans
  • Pineapples
  • Cabbage
  • Cauliflower
  • Asparagus

Foods to Avoid For Healthy Kidneys And Liver

  1. Dark-colored soda
  2. Avocados
  3. Too Much Protein (meat, fish, chicken, eggs and milk)
  4. Certain Herbal Supplements and Vitamins
  5. Sodium (nclude pizza, instant noodles, and convenience meals )
  6. Phosphorous ( meat dairy products,most grains,legumes,nuts,fish)
  7. Potassium (dried apricots, bran and granola, chocolate, lentils and beans, including canned baked beans, milk and yogurt, molasses, nuts and seeds, peanut butter, salt substitutes)
  8. Trans Fat ( fried foods, pie crusts, crackers, frozen pizza, margarine and cakes.)
  9. Canned foods

Best Exercise For Liver And Kidneys

Exercise for 10 to 15 minutes every day if you haven’t been exercising for a while. Increasing the intensity of the exercise gradually is best.

These exercises will keep your Liver And Kidneys Healthy –

  1. Stretching
  2. Swimming
  3. Taking a fitness class
  4. Taking a dance class
  5. Using exercise equipment like a treadmill or exercise bike
  6. Cycling
  7. Walking
  8. Jogging
  9. Bicycling

There may be some modifications needed to some of the above recommendations depending on your unique circumstances if you already have kidney disease. You can get advice from your kidney doctor or dietitian about these modifications.

Our livers are highly important for our health. Consuming certain foods and beverages can help maintain liver health, as it is primarily self-sufficient. Foods that are harmful to the liver include many types of foods. People should avoid them. A person can avoid potential health problems in the future by choosing foods that are good for the liver.

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