As we age, health problems often increase, particularly kidney deterioration, which is common among the elderly but can also occur in middle-aged individuals. Treating kidney-related diseases requires significant care and attention. The key is maintaining good overall health, especially by choosing nutritious foods that ease the workload on the kidneys. This helps delay kidney deterioration and prevent chronic kidney failure.
Factors That Accelerate Kidney Deterioration:
- Chronic illnesses such as diabetes, high blood pressure, and kidney inflammation.
- Family history of kidney disease.
- High-sodium foods, such as instant noodles, processed foods, and soups.
- Certain medications or herbs, like muscle relaxants, herbal pills, and NSAID painkillers.
- Poor lifestyle habits, including insufficient rest and lack of exercise.
5 Ways to Slow Down Kidney Deterioration:
- Reduce salt and sodium intake:
- Avoid adding extra seasoning like fish sauce, salt, and soy sauce.
- Limit sodium intake to no more than 2 grams/day (equivalent to 1 teaspoon of salt or 3 tablespoons of fish sauce).
- Avoid foods high in potassium:
Excess potassium can cause irregular heartbeats. Avoid yellow and orange fruits such as:- Bananas
- Oranges
- Durian
- Jackfruit
- Limit foods high in phosphorus:
Prolonged high phosphorus levels can lead to elevated parathyroid hormone levels, calcium deposits in blood vessels, and increased risk of heart disease. Avoid the following:- Dairy products
- Nuts
- Baked goods
- Organ meats
- Processed foods (e.g., fermented sausages, sausages)
- Exercise appropriately:
- Engage in moderate exercise, avoiding overexertion.
- Exercise at least 3 days a week, gradually increasing duration to 30–60 minutes/day, totaling at least 150 minutes per week.
- Suitable exercises include:
- Indoor activities
- Walking
- Swimming
- Cycling
- Control water intake:
- Drink water in appropriate amounts (8–10 glasses/day) to help the kidneys function and maintain fluid balance.
Kidneys are vital organs that require special care. Everyone should be aware of kidney diseases and take preventive measures by eating a balanced diet, avoiding excessively salty or sweet foods, drinking 8–10 glasses of water daily, exercising regularly, avoiding smoking, and undergoing annual health screenings.
