How to keep your kidneys healthy
Our kidneys are part of a very efficient filtering system that rids the body of toxic substances and waste while delivering the "good stuff," like vitamins, glucose, amino acids, hormones, and other essential substances, to our bloodstream.
Since our kidneys play such a crucial role in healthy bodily function, we must be proactive about maintaining the health of our kidneys.
This post will outline ways to help keep your kidneys healthy and reduce your risk of developing kidney disease. Even if you are experiencing kidney disease symptoms and have been diagnosed with chronic kidney disease, making the following lifestyle changes can help slow the progression of the disease.
Who is at risk for Kidney Disease?
Often, those who are most at risk of developing chronic kidney disease are people who:
have Type 1 or Type 2 diabetes;
have hypertension or high blood pressure;
have a history of heart disease or;
have a family history of chronic kidney disease
While a wide range of kidney disease risk factors exist, and several Illnesses and diseases can lead to kidney disease, people in these four risk categories face the most significant threat of developing chronic kidney disease.
How to keep your kidneys healthy
The best way to maintain healthy kidneys is through prevention. That means appropriately managing pre-existing conditions, like hypertension or diabetes, which can cause chronic kidney disease.
By following the actions described in this article, you will maintain the health of your kidneys and your entire body. Even if you don't fall into one of these four risk categories, these lifestyle changes will benefit your overall health.
Even if you don't show symptoms of kidney disease, getting tested is the only surefire way of determining the health of your kidneys, and early detection of chronic kidney disease is vital for long-term success. If your physician suspects your kidney function is impaired, they may refer you to a nephrologist.
Choose kidney healthy foods.
Those with kidney disease are advised to follow a renal diet to help decrease the amount of waste in the blood. A kidney-friendly diet will help boost kidney function while preventing further damage.
While dietary restrictions vary, it’s commonly recommended that all people with kidney disease restrict the following nutrients:
Sodium: Sodium is found in many foods and a major component of table salt. Damaged kidneys can’t filter out excess sodium, causing its blood levels to rise. It’s often recommended to limit sodium to less than 2,000 mg per day.
Potassium: Potassium plays many critical roles in the body, but those with kidney disease need to limit potassium to avoid dangerously high blood levels. It’s usually recommended to limit potassium to less than 2,000 mg per day.
Phosphorus: Damaged kidneys can’t remove excess phosphorus. High levels can cause damage to the body, so dietary phosphorus is restricted to less than 800–1,000 mg per day in most patients.
Protein: Protein is another nutrient that people with kidney disease may need to limit, as damaged kidneys can’t clear out waste products from protein metabolism. However, those with end-stage renal disease undergoing dialysis, have greater protein needs.
Each person with kidney disease is different, which is why it’s important to talk to a renal dietitian about your individual dietary needs.
Make regular exercise part of your daily routine.
For optimal health, it is recommended that you stay active for at least thirty minutes daily. However, if you're currently inactive, talk to your physician about what physical activities and how much activity is appropriate.
Reach and maintain a healthy body weight.
Obesity is one of the significant risk factors associated with chronic kidney disease. Therefore, reaching and maintaining an appropriate body weight is critical to your health and well-being.
The NIH Body Weight Planner from the National Institute of Health is a useful online tool that can help tailor calorie intake and activity plans so you can reach and maintain a healthy body weight. You can also consult your doctor or nutritionist to develop a weight-loss strategy that suits your needs.
Reduce NSAID use.
Using over the counter pain medicines, such as NSAIDs (nonsteroidal anti-inflammatory drugs), can be harmful to the kidneys, especially for those who already have kidney disease. Reducing your regular use of NSAIDs and never using more than the recommended dosage can help.
Get the proper amount of rest.
For optimal function, our bodies need proper sleep. Therefore, you should aim for seven to eight hours every night. Talk to your doctor if you have insomnia or sleep issues about ways to improve sleep or determine if any underlying conditions prevent you from getting enough sleep.
Partake in activities that help reduce stress.
Managing stress properly, coping with life's struggles, and relaxing more easily can improve our physical and mental health. In turn, our bodies will respond in positive ways.
While physical activity and exercise will reduce stress, mind and body practices like yoga, meditation, and tai chi can also help encourage stress reduction and keep vital organs like our kidneys healthy.
Quit smoking.
If you're a smoker, you are putting yourself at risk for chronic kidney disease, and you should stop smoking immediately. But, unfortunately, quitting smoking is easier said than done. Thankfully, you don't need to go it alone.
Visit Smokefree.gov or reach out to the National Smokers Quitline by calling 1-800-QUIT NOW
Limit your alcohol intake.
When you drink alcohol you increase your blood pressure and add extra calories to your diet. Women should limit their alcohol intake to one drink daily, and men should limit their intake to two.
One alcoholic drink is as follows:
12 oz of beer;
5 oz of wine or;
1.5 oz of liquor.
Maintaining kidney health
Whether you are at risk for chronic kidney disease or not, following the steps outlined above will certainly help you maintain proper kidney function as well as benefit your overall health.
If you have been diagnosed with kidney disease, the team at Reset Kidney Health can help. We know from experience that early treatment for kidney disease saves lives. With Reset, you can easily schedule appointments with our world-class kidney specialists, to get the exceptional treatment you deserve - all from the comfort of your home. We are currently accepting new patients. Call us today to speak with a member of our care team.
