Happy New Year to all my readers. Wish you a whole year of good health and fulfillment. On the first day of the new year, let’s cover a topic we haven’t before. Kidney and bladder function.
Yoga and Pranayam are known to help in improving blood circulation and oxygenation of the various organs of the body. This helps in improved and more efficient functioning of body organs overall. Then there are specific yoga poses that will help in improving bladder and kidney function as well.
General tips to keep kidneys and bladder healthy
Optimal water intake is important. Remember to drink enough water but don’t overdo it. Remember drinking too much water can sometimes also have negative consequences for the kidneys. In addition it is also a good idea to control caffeine and alcohol intake since these can cause the body to lose more water. It goes without saying that if one is a smoker one must quit because this is a significant risk factor for kidney disease.
It is also important not to hold it in and to use the bathroom when the urge is felt. Make sure you void your bladder completely when you go and go as often as required. Wear breathable underwear and clothing to facilitate ventilation and prevent moisture and bacterial buildup. Eat plenty of fresh fruit and veg, and foods high in fiber to prevent constipation.
Yoga and renal function
One study published in 2017 examined the impact of a six month yoga programme on renal function and quality of life. People with chronic kidney disease participated in the research. It was found that the yoga group had improved blood pressure. Their blood urea and serum creatinine levels were seen to be reduced and quality of life was seen to be improved significantly. Regular exercise to maintain a healthy weight is of course important. Pelvic floor exercises where the muscles of the pelvis are tightened and relaxed, is also important for organ health and to prevent stress incontinence.
Yoga poses that help in improving bladder and kidney function
Bhujangasan or the cobra pose requires you to lie stomach down and to curve the torso up with the face upward with the arms supporting. This stimulates the abdominal organs. It is known to boost immunity and also reduce fatigue.
Paschimottanasana or two-legged forward bend will need you to sit and bend forward with the arms stretched out towards the feet, the head reaching down as close to the knees as possible. This will stimulate the kidneys, enhance digestion and is even known to soothe period pains.
Ardha Matsyendrasana or the sitting half spinal twist requires you to sit with one leg folded in and the other leg hooked over the first knee. You then turn sideways with one hand reaching for your foot and the other resting on the ground. This pose stimulates the kidneys and the liver to facilitate improved digestion.
Setu Bandhasana or the bridge pose requires you to rest your shoulders and head resting on the ground, your feet on the ground with the body forming an arch, arms along the ground reaching for the feet. This stretches the abdominal muscles, lowers stress and is also known to lower blood pressure.
Apanasana or the knees to chest pose is where one lies on the ground and bends the legs with the thighs along the chest, knees up to the chin with the arms around the legs. This helps relieve flatulence. It also helps stimulate the kidneys and other abdominal organs to help them function more efficiently.
There are other more advanced yoga poses that also help to improve kidney and bladder function. However these require greater skill and supervision of a yoga instructor. As always, it is better to do these under the instructions of a qualified yoga teacher whenever you start something new.