According to the data from the National Renal Registry Malaysia (2016) about 39, 711 Malaysians had to undergo dialysis due to kidney failure. The numbers are increasing dramatically every year and it is expected that over 106, 000 Malaysians will suffer kidney failure in the next 20 years warns the Health Ministry of Malaysia.
With that being said, education is just as important when it comes to prevention of kidney diseases. To help you with that, here are a few ways to preserve your kidneys.
#1 BE ACTIVE, KEEP FIT
As our country improves its standards of living, many of us, if not all, are living a sedentary lifestyle. With this change in pace, most people are not meeting the requirements for physical activity which could lead to significant health issues.
Tip: You don’t have to run marathons to keep yourself fit. Exercising regularly is good to reach and maintain your ideal body weight. It can lower the risk of chronic kidney diseases as well as reduce your blood pressure and improve your heart health which are both significant in preventing kidney damage.
#2 STOP LETTING FOOD BE YOUR ‘BOSS’
Most kidney diseases emerge from other medical conditions like diabetes, cardiovascular diseases and high blood pressure. Due to this, practicing healthy eating habits can help reduce these health conditions.
Tip: What you eat and drink affects your health which is why having a balanced diet is important as it will protect your kidneys from further damage. Having a kidney-friendly diet limits you from consuming foods that are rich in salt, sugar and fat. With all meal plans, include the kidney-friendly diet that contains sufficient amounts of calories, protein, fats and carbohydrates.
To reduce these food intake, try and limit yourself from eating processed and sugary foods. Instead, prepare the food yourself by using fresh ingredients. This way you’re able to control the amount of salt and sugar you add into your meal.
#3 BE WATER WISE
People often take the health benefits of water for granted. Being well hydrated can reduce your risk of having urinary tract infections as well as kidney stones. In addition to this, if your body does not have enough fluid, it could lead to dehydration.
Being dehydrated could result in kidney diseases such as kidney failure. Plus, the lack of water also affects your body’s absorption of essential nutrients to keep you healthy. This is why, it’s always a good idea to drink sufficient amounts of water especially when living in a warm and humid climate.
Though, it’s important to take note that drinking a sufficient amount of fluid also depends on an individual’s body mass and daily activities. Your ideal water intake could be more or less than the recommended eight cups daily. Apart from your body weight, there are various factors that contribute to the amount of water you should drink such as lifestyle, climates, exercise, diet, expecting and nursing mothers.
Tip: Drink water instead of carbonated drinks, store-bought juices and always choose water when eating out or you can always carry a bottle of water with you.
#4 KEEP YOUR BLOOD PRESSURE IN CHECK!
Nearly one in five Malaysians could be living with hypertension, according to AIA. This is why you need to check your blood pressure regularly to understand the current state of your health. The standardised blood pressure level is 120/80. If your blood pressure is higher than the normal range, you should consult a health professional to discuss the changes you need to make in your lifestyle.
Tip: The best time to check your blood pressure levels is early in the morning (before taking any blood pressure medications) and again in the evening. Also, whenever you visit the doctor’s office, it is no harm for you to remind your doctor to check your blood levels.
#5 HAVE YOUR KIDNEY FUNCTION TESTED
It’s a good idea to have your kidneys tested every six months. This way, you’re able to know your kidney’s health and make changes to your lifestyle if necessary.
The following people may benefit from regular screening:
- People over 60 years old.
- People who have a family history of cardiovascular disease and a family history of high blood pressure.
People who are obese.
