00:00according to the world health organization chronic kidney disease affects more than 850 million
00:09people globally it's one of the top 10 courses of death worldwide yet many people don't even know
00:20their kidneys are failing until it's too late here is the problem the kidneys are silent
00:29workers the filter your blood remove waste regulates your blood pressure produce hormones
00:38that keep your bones strong and even help control the production of red blood cells
00:47but once damaged they rarely recover that's why kidney health should be a priority not an afterthought
00:58here are 10 practical ways to protect your kidneys and keep them working well
01:06one stay hydrated but smartly water helps your kidneys remove toxins and sodium from the body
01:16aim for about 68 glasses a day unless your doctor advises otherwise don't overdo it excessive water
01:29can actually stress your kidneys to eat a balanced diet cut down on salt processed foods and red meat
01:41instead eat more fresh fruits vegetables whole grains and lean proteins these foods support overall kidney
01:53function and help manage your blood pressure and blood sugar three monitor your blood pressure high blood
02:04pressure is one of the leading courses of kidney disease most people don't feel it but it's silently damaging organs
02:16get your blood pressure checked regularly and keep it under control through healthy lifestyle choices
02:25four control your blood sugar if you have diabetes or even pre-diabetes your kidneys are at risk
02:35high blood sugar damages the tiny blood vessels in the kidneys over time managing your sugar levels through diet
02:46exercise and medication if needed helps protect your kidneys five avoid overusing painkillers
02:57regular or excessive use of painkillers can harm your kidneys over time these medications may seem harmless
03:09but when taken too often especially without medical advice they can reduce blood flow to the kidneys and cause
03:19long-term damage always use them responsibly and only when necessary six quit smoking smoking reduces blood flow to the kidneys
03:34increases your risk of high blood pressure and accelerates kidney damage quitting smoking is one of the best things you can do
03:45not just for your kidneys but for your overall health seven limit alcohol intake excessive alcohol stresses the kidneys
04:00raises blood pressure and dehydrates your body if you drink do so in moderation no more than one drink per day for women and two for men
04:14eight exercise regularly physical activities helps you maintain a healthy weight lowers blood pressure improves insulin sensitivity
04:29and boost circulation all of which contributes to kidney health aim for at least 30 minutes of moderate activity
04:41most days of the week number nine get regular kidney checkups if you have high blood pressure diabetes or a family history of kidney disease
04:55ask your doctor for kidney function test a simple blood and urine test can detect early damage and help you act before it's too late
05:0810 pay attention to symptoms signs of kidney trouble include fatigue swollen feet and ankles changes in urination foamy urine or difficulty concentrating
05:28don't ignore these symptoms talk to your doctor your kidneys may be quiet but they are vital to your
05:38they are vital to your survival they filter around 50 gallons of blood each day
05:45and help maintain balance in nearly every system in your body
05:51protect them with this simple habit because when your kidneys are healthy your whole body thrives
06:08they are healthy and they are молниi can begeating as well as they kind of add to your body
06:12study you know the benefit of the diet it has to be healed and you don't know the pain
06:14that you don't need to be healthy then what's the first thing you hope is to be healthy
06:15so the results of the things that you do and also protect its latitude and is it
06:17that you can incorporate a healthy appetite in the body and you can give it to your body
06:19so it doesn't matter as well by the way it turns out to your body
06:20so the meaning of the microbiome to you can get the body of the body
06:22your吸 никак into your body is you can imagine your body can be healthy
06:28and there is no more than a bath or your body can be healthy
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