Written by: Prashant Shrestha - 20117, Grade XII
Posted on: 24 February, 2020
EPO(Erythropoietin) secreted by the kidney are the stimulators for red blood cell production. So the secretion of EPO boosts the performance of the athletes which will be discussed briefly below.
Tips to Maintain Optimal Kidney Health
One of the signs that a healthy and well-functioning kidneys show is a clear and odorless character of urine. The maintenance of a healthy kidney supports athletes for gaining physical performance at its peak during competition and for their recovery process too. It is because of the fact that a healthy functioning kidney produces EPO naturally at maximum level that is necessary for the production of RBCs (Red Blood Cells) which increases the capacity of blood as an oxygen carrier and the healthy kidney also helps to clean the blood of waste and toxin efficiently during the period of endurance.
Some of the tips are as follows:
1. Stay hydrated:
To make your kidney healthy, you should stay hydrated. For the accurate amount of water to stay hydrated, an individual should halve his/her weight and drink that numerical value of weight in ounces of water. Not only water but any other freshly prepared juices and milk without fat can also be consumed to stay hydrated.
2. Natural and Nutritious Diet:
The natural and nutritious diet avoids the contents like toxin, excess salts, soda etc. So consuming a natural and nutritious diet helps the kidney to stay healthy by reducing the extra functioning of kidneys on purifying such toxins. Excess consumption of coffee, sodas, sweetened beverages and cold foods makes the kidney weak which hampers the production of EPO. So a natural and nutritious diet helps our kidney to stay healthy.
Foods for healthy kidneys
The foods listed below are the categories of foods that benefits our kidney:
I. Watermelons: Consumption of watermelon regularly cleanses our bladder which is good for our kidney.
II. Cranberry Juice: Cranberry juice not containing sugar additives should only be consumed. It guards our bladder by preventing bacteria from sticking to the bladder wall.
III. Fish and fish oils: The consumption of fish and fish oil makes our kidney function well in a healthy manner.
IV. Egg whites: Kidney needs pure protein with all essential amino acids and less phosphorus. Egg white is the best source of such protein. So consuming only egg whites benefits our kidney.
V. Olive oil: Olive oil contains oleic acid, polyphenols and antioxidants. So olive oil prevents the kidney from inflammation and oxidation.
VI. Cabbage: Cabbage is a good source for vitamin K, vitamin C, vitamin B6, folic acid and fiber.
3. Kidney Rub and Tap:
It is a form of massage for kidneys done for about 2-3 minutes by rubbing up and down by placing your back of the hand above the skin where kidney lies. This massage is helpful to stimulate adrenal glands, circulate blood and draw energy to the kidneys.
4. Maintaining low blood pressure: High blood pressure creates stress in the kidney. So it is beneficial to maintain low blood pressure for a healthy kidney.
5. Physical Exercise: Physical exercise is helpful for a healthy kidney. The sweating caused by it assists the kidney to release out the toxins and wastes from our body. Physical exercise also prevents obesity, high blood pressure and ultimately kidney failure.
6. Adequate Sleep Quota: Adequate sleep quota is important for a healthy functioning kidney.
7. Hot shower when under stress: During a stressful period, taking a hot shower relaxes the tight kidneys.
8. Avoid excessive proteins: Excessive protein consumption adds more load to the kidney to filter Blood Urea Nitrogen (BUN) out of the blood. This can rupture the capillaries(glomeruli) of kidneys.
9. Avoid Regular Over-the-Counter Pain Pills: Ibuprofen, naproxen, and aspirin are the anti-inflammatory drugs that damage our kidney if taken regularly. So without any extreme conditions of prescription, it is better not to use such pills regularly.
Reference: https://stuffthatspins.com/2012/07/23/increase-your-kidneys-epo-production-naturally-kidney-health-red-blood-cell-count-and-athletic-peak-performance/
