Maintaining healthy kidneys is vital for overall well-being, yet many people overlook the simple habits that can make a big difference. Experts from the Moscow Center for Urological Surgery have shared key recommendations to support kidney health and reduce the risk of kidney stones — a common and painful condition.
Hydration: The First Line of Defense
Proper hydration is crucial for kidney function. According to Dr. Vigen Malkhasyan, Head of the Urology Department at the center, the average person should drink at least two liters of clean water per day. However, he emphasizes that the real indicator of adequate hydration is urine output. The goal is to produce enough urine to flush out waste and prevent crystal buildup in the kidneys.
Dr. Sergey Agapkin also points out that the amount of water needed depends on body weight and daily fluid loss. He recommends the following general guideline:
- Women: 3 milliliters of water per kilogram of body weight per day
- Men: 4 milliliters per kilogram of body weight per day
These figures account for fluids lost through sweating, breathing, and urination. Ensuring water intake matches these losses helps the kidneys function optimally.
Nutrition: What to Eat and What to Avoid
Certain foods play a protective role in kidney health. Doctors recommend incorporating carrots and rosehip decoction into your diet, as both are rich in vitamin A — an essential nutrient for maintaining a healthy mucous membrane in the urinary tract.
On the other hand, some dietary adjustments can reduce the risk of kidney stone formation:
- Reduce salt intake: Excess sodium promotes calcium excretion in urine, which can lead to stone formation.
- Limit animal protein and dairy products: These can increase the acidity of urine and contribute to stone development.
- Increase dietary fiber: A high-fiber diet supports overall kidney health and can help regulate substances that lead to stone formation.
Lifestyle Matters, Too
Beyond hydration and nutrition, lifestyle also plays a significant role. Dr. Konstantin Kolontaryov, Deputy Director of the center, advises against a sedentary lifestyle. Regular physical activity helps regulate body weight, improves circulation, and supports kidney function.
Takeaway: To keep your kidneys healthy and reduce your risk of developing kidney stones, drink plenty of clean water daily, eat a vitamin-rich and fiber-heavy diet, reduce salt and animal protein, and stay active. These simple changes can have a lasting impact on your kidney health.
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