Prioritize green vegetables and fresh food
Vegetables, fruits, whole grains and fiber-rich foods bring many benefits to the liver and kidneys thanks to containing large amounts of antioxidants, helping to limit inflammation and protect cells. Green leafy vegetables such as spinach or kale are rich in antioxidant compounds, supporting the liver to treat toxins more effectively.
A low-sodium diet also helps reduce kidney filtration pressure. Limit canned foods, bacon, processed foods or salty snacks because these food groups are high in salt, which can increase blood pressure and affect kidney function in the long run.
Supplement enough water for the body
Water plays an important role in the process of excreting toxins, sodium and waste through the urinary tract, and also supports the liver in performing metabolic functions. If the body is dehydrated for a long time, the risk of kidney stones will increase, accompanied by feelings of fatigue due to waste accumulation.
Adults should drink about 1.5-2 liters of water per day, depending on exercise level and weather conditions. People who regularly exercise or live in hot environments may need higher amounts of water.
Maintain regular exercise
Regular exercise not only helps maintain a reasonable weight but also supports stabilizing blood pressure and blood sugar - two factors closely related to liver and kidney health. Regular physical activity also helps reduce the risk of chronic kidney disease. Forms of exercise such as brisk walking, swimming, yoga or cycling for about 30 minutes each day all bring benefits to overall health.
Limit alcohol and use drugs arbitrarily
The liver is the organ that directly metabolizes alcohol, so drinking a lot of alcohol and beer for a long time can increase the risk of fatty liver, hepatitis or cirrhosis. No alcohol consumption level is considered completely safe for the liver.
In addition, prolonged abuse of over-the-counter pain relievers can also affect the liver and kidneys. People who need to use medication regularly should consult a doctor instead of arbitrarily combining multiple medications or functional foods.
Get enough sleep and reduce stress
Prolonged stress can increase stress hormones, affecting blood pressure, blood sugar and sleep quality, thereby putting pressure on the liver and kidneys. Sleeping enough and on time helps the body recover, stabilize metabolism and limit inflammatory reactions. Everyone should maintain a fixed sleep time, avoid staying up late and limit the use of electronic devices before going to bed.
Monitor blood pressure and blood sugar
High blood pressure and diabetes are common causes of chronic kidney failure. Prolonged high blood sugar can damage small blood vessels in the kidneys, causing blood filtration to decline over time.
Meanwhile, high blood pressure also puts pressure on the blood vessel system that nourishes the liver and kidneys. Therefore, sugary drinks, soft drinks and foods high in added sugar should be limited to support blood sugar control. People over 40 years old or with a family history of metabolic disease should have their blood pressure and blood sugar checked periodically to detect early risk of liver and kidney damage.
