In many ways our kidneys act as gatekeepers of the body’s overall health and well-being.

Despite being only two fist-sized organs, they operate as a true embodiment of the Jamaican saying ‘Little but Tallawah’, by filtering and expelling waste, controlling blood pressure and producing hormones to aid in proper body function.

The value of our kidneys and the work they perform, however, is not to be taken lightly.

According to the World Health Organization (WHO), an estimated five to 10 million people die annually from kidney disease, with the current rate of chronic kidney disease prevalence in Jamaica being 500 in every 100,000 people.

By keeping our kidneys healthy, we perform a service not just to ourselves but also to our bodies, by increasing the possibilities of living a long lasting and healthier life.

THE SECRET TO PRACTISING GOOD KIDNEY HEALTH

As such, the secret to practising good kidney health is as follows:

• Keep fit and active

Making exercise a regular component of your daily routine can lower your risk of developing chronic kidney disease, in addition to reducing your blood pressure levels and boosting your heart health, both of which are important to preventing kidney damage.

• Control your blood sugar levels

Paying keen attention to your blood sugar levels from early can lessen the likelihood of developing diabetes, which is the most common cause of the last stage of chronic kidney disease, known as end-stage renal disease (ESRD).

• Monitor your blood pressure

Similar to high blood sugar levels, high blood pressure is another common cause of kidney damage. As a result, by maintaining a steady blood pressure reading of 120/80, the optimum blood pressure level for adults, you decrease your likelihood of kidney damage.

• Eat healthy

A healthy diet, including a balanced amount of food from each food group, can help to prevent many of the conditions that cause kidney damage, particularly, hypertension, diabetes and heart disease.

• Drink lots of fluids

By increasing your daily fluid intake, you assist the kidneys in clearing urea, sodium, and toxins from the body. While the required fluid intake will fluctuate from individual to individual, depending on factors such as gender, climate, exercise or health conditions, drinking at least 1.5 to 2 litres of water a day can generally prove beneficial.

• Avoid smoking

Smoking has been linked to many negative health conditions, including a 50 percent increased risk of kidney cancer. As such, avoiding smoking if you haven’t before or stopping if you currently do, can help improve the functioning of the kidneys and by extension the body’s overall health.

• Limit intake of over-the-counter pills

While helpful in the short term, research indicates that over the counter drugs such as ibuprofen and naproxen, can cause kidney damage and disease if taken regularly for an extended amount of time.