The kidneys are two bean-shaped organs situated on each side of the lower back. Each kidney is the size of a clenched fist. The kidneys play an important role in preventing the build-up of waste and extra fluid in the body, maintaining stable levels of electrolytes (such as sodium, potassium, and phosphate), and producing hormones that help regulate blood pressure, maintain bone health and prevent anemia.

Kidney – How does it work?

Every day, about 110 to 140 liters of blood passes through our kidneys. Millions of small filtering units called nephrons within the kidneys filter the blood, letting out excess fluid and waste products while preventing blood cells and large molecules such as proteins from passing through. The filtered blood — with the right balance of water and minerals — is sent back to the bloodstream, while the waste is transported out of the kidneys into the bladder as urine.

Prevent kidney diseases

The health of your kidneys can be affected by poor diet, lifestyle choices and inherited genes. Apart from uncontrollable factors such as family history, controllable risk factors include smoking, obesity, excessive intake of painkillers and poorly controlled blood pressure and/or diabetes. If you have any of these risk factors, try to manage them as good as possible to manage your kidney health.

Protect your kidney

Too much dietary salt reduces the kidneys’ ability to regulate fluids. This results in higher blood pressure, which can damage the blood vessels in the kidneys. 

The recommended salt intake is 5g (one teaspoon) a day — but many of us eat way more than this! To reduce salt consumption, always choose fresh food over processed or preserved food, and replace salt and sauces with fresh herbs, spices, or lemon zest. 

Eating too much fat can also impact kidney health as obesity is a major risk factor for kidney disease. 

Limit fried food, reduce the amount of oil in everyday cooking, and leave the skin and fat behind when eating chicken and other meat. 

Healthy eating can help to prevent kidney disease.

Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice.  Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.