Tips to prevent kidney damage
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About one in ten Dutch people has kidney damage, some without even knowing it. This can have serious consequences. Fortunately, you can do a lot yourself to prevent kidney damage.
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A healthy lifestyle significantly reduces the risk of kidney damage. These are actually the same lifestyle recommendations that are given to prevent high blood pressure and type 2 diabetes, diseases that can lead to kidney damage .
Healthy eating
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Anyone who eats according to the guidelines of the Nutrition Center and also has a regular diet, will feel fit and will also reduce the risk of kidney damage. Eat a varied diet, not too much, less saturated fat, less salt, lots of vegetables, lots of fruit and plenty of bread. More tips for a healthy diet can be found here.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Healthy weight
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Overweight people have an increased risk of kidney damage (and other diseases, such as diabetes and cardiovascular disease). It is therefore important to aim for a healthy weight. The Body Mass Index (BMI) is used worldwide to determine whether someone is of a healthy weight. So check regularly how your BMI is doing.
Enough exercise
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It is good for your health to exercise moderately intensively for half an hour a day. That means that you have to breathe properly and your heart will beat faster. The half hour of exercise does not have to be consecutive. Two times 15 minutes brisk cycling or three times 10 minutes brisk walking is also allowed.
No smoking
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Smoking can damage blood vessels in and to the kidneys. It is therefore a significant risk for kidney damage. Quitting smoking immediately improves your health by leaps and bounds. And you notice it: your breathing improves, the coughing lessens, the condition improves and smelling and tasting is better.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Moderate drinking
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For adult men and women, moderate drinking means on average no more than a standard glass per day. The benefits of drinking alcohol don't outweigh the drawbacks. That is why the advice is not to drink alcohol or at least not more than 1 glass per day. In any case, try to include a number of alcohol-free days.
Use as little salt as possible
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Using very limited salt is very important in preventing kidney damage. Salt can lead to high blood pressure, which is harmful to the kidneys. And salt is also directly harmful to the kidneys, especially if there is already kidney damage. Protein loss in the urine - which is harmful to kidneys, heart and blood vessels - is also reduced by salt restriction.
Tips to use less salt
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 € ¢ Avoid products that contain a lot of salt as much as possible. Think of ready meals, soups, snacks, chips and the like. Some products contain a shocking amount of salt. â € ¢ Do not add extra salt to your food. Season the food with other seasonings, such as fresh herbs. â € ¢ In general, unprocessed meat products, such as meat, chicken, turkey and fish, are naturally low in salt. When meat or fish is seasoned, breaded or marinated, it is better to leave it. The same applies to processed meats such as smoked sausage, frankfurters, hamburgers, sausages and slaves. â € ¢ Vegetables, fruit, potatoes, rice and pasta naturally contain little salt. So you can eat fresh fruit and vegetables to your heart's content, but canned vegetables, glass and frozen vegetables a la creme do contain more salt. Regular frozen vegetables also contain little salt. Read the labels carefully. â € ¢ Eat little licorice. Eating a lot of licorice can cause high blood pressure. This is not so much because of the salt in licorice, but because of the glycyrrhizic acid. This substance is also in liquorice tea. Glycyrrhizin affects the functioning of the kidneys. As a result, the body retains more water, which increases blood pressure.
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 € ¢ Avoid products that contain a lot of salt as much as possible. Think of ready meals, soups, snacks, chips and the like. Some products contain a shocking amount of salt. â € ¢ Do not add extra salt to your food. Season the food with other seasonings, such as fresh herbs. â € ¢ In general, unprocessed meat products, such as meat, chicken, turkey and fish, are naturally low in salt. When meat or fish is seasoned, breaded or marinated, it is better to leave it. The same applies to processed meats such as smoked sausage, frankfurters, hamburgers, sausages and slaves. â € ¢ Vegetables, fruit, potatoes, rice and pasta naturally contain little like this
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes