At least 37 million adults in America have some problem with their kidneys and they don’t even know it. Your kidneys are vital and they do a lot of hard work to keep you healthy. But do you eat foods that can increase the blood flow to your kidneys and reduce stress on them? You should take some steps to better the health of your kidneys and keep complications at bay. So, how to improve kidney health? In this article we will share with you the easiest yet most effective ways of protecting your kidneys from potential damage.
Why Should You Look After Your Kidneys?
Fist-sized organs present at the bottom of the rib cage are called kidneys and they perform various important roles. Their most crucial function is to filter excess water, impurities, and waste products from blood. The waste materials are stored in the urinary bladder and eliminated with urine.
Additionally, kidneys regulate potassium, salt, and pH levels in the body. They produce multiple hormones that monitor RBC production and control blood pressure. Kidneys are also accountable for activating vitamin D which assists the body in absorbing calcium which is necessary for muscle function and bone health.
So, it goes beyond saying that taking care of kidneys is a must as they impact a person’s general well-being and overall health. But how to protect your kidneys from disease and damage? Scroll down to learn some simple and effective ways to keep kidneys healthy.
Tips to Ensure Optimal Kidney Health
Eat nutritious foods
- Foods like fresh fruits, whole grains, vegetables, low-fat dairy products, etc. are good for the heart, liver, and kidneys So, a balanced diet for healthy kidneys should comprise nutrient-rich meals that have minimum sugar and less salt. The sodium intake per day should not exceed 2,300 milligrams. More than 10% of the daily calories that your body needs should not come from sugars.
Here are some additional renal diet tips that will strengthen your kidneys:
- Cook with a variety of spices (like cumin powder, coriander powder, etc.) instead of sodium/ salt.
- Don’t have fried meat as boiled and baked meat too can be equally delicious.
- When you feel like having a pizza, add veggie toppings like broccoli, capsicum, and spinach.
- If you like sipping fruit juice, don’t add sugar.
- Have more kidney detox foods like blueberries, strawberries, apple, olive oil, cranberries, leafy greens, avocados, grapes, broccoli, pomegranate, watermelon, cauliflower, nuts, spinach, and cabbage.
- Pick fat-free/ low fat milk products at the supermarket and opt for salt-free butter.
- When you eat at a restaurant, don’t take the spicy and oily gravy.
- Slow down when you have snacks. For instance, finishing a bag of unsalted popcorn will take longer than devouring a big piece of cake
- When you buy packaged food, go through the food labels and pick the ones that are low in trans fat, sodium, added sugars, cholesterol, and saturated fats.
- Nourish your body with whole grains like wholewheat pasta, brown rice, whole-grain corn, oats, etc. If you like sandwiches, make them with multigrain bread.
- Do not dine out too often as simple, homemade meals are the best.
- Keeping a written record of all the things you eat in a week is a good idea. It will give you a clear picture of which unhealthy dishes you tend to overeat.
Keep yourself hydrated
The biggest reason behind the development of kidney stones is lack of hydration. Hydration for kidney function is of utmost significance as your body needs water for flushing out toxins from time to time. Hence, as an adult, you should drink a minimum of 8 glasses (3 liters) of water daily to keep your kidneys happy.
Note that when it comes to staying hydrated, juice, milk, and other drinks cannot replace water. However, with some kidney diseases, doctors advise to reduce water intake, and in such scenarios, you should listen to your doctor.
Limit the intake of alcohol
Over-consumption of alcohol can harm not just your kidneys but several other organs. Your blood pressure will increase, and you will also put on weight. These can affect your kidneys in the long run. Alcohol also ruins the hormonal control mechanisms governing kidney function.
Studies have also revealed that uncontrolled drinking can have detrimental effects like kidney failure. So, don’t you think it is better to drink in moderation?
Quit smoking
Smoking causes serious damage to an individual’s blood vessels. If you are a smoker, the blood flow throughout the body and to the kidneys will slow down. The risk of cancer in the kidneys also increases to a great extent if you smoke multiple cigarettes throughout the day. But if you stop smoking, the risk level will go down significantly.
Moreover, smoking can cause various other ailments like lungs cancer and heart disease. Hence, it is better to bid adieu to cigarettes for good.
Don’t take too many OTC pills
How often do you take pain medication? Did you know that over-the-counter pain relievers can cause potential damage to your kidneys?
The National Kidney Foundation states that you should not take pain medications beyond 10 days and taking them consistently will make your kidneys weak. These medicines include NSAIDs (nonsteroid anti-inflammatory drugs) like naproxen and ibuprofen. If you have been taking them for a long period to decrease headaches, arthritis pain, or other chronic pain, your kidney function can be permanently weakened.
So, if you are trying to cope with intense pain, look for safer alternatives. Ask your doctor to prescribe medicines that are kidney safe as that’s the best way to avoid risking the health of your kidneys.
Don’t neglect exercising
Staying physically active is crucial as it has a range of health advantages. A person who exercises daily has a strong digestive system, a healthy heart, improved core strength, less weight gain, and good sleep at night. All these will also keep your kidneys in great condition.
Moreover, there is enough evidence that proves that obesity is a leading cause of kidney problems. So, to take better care of your kidneys, stay fit and get rid of excess fat. You can rely on any form of exercise – be it working out at the gym or brisk walking for at least 30 minutes.
Manage high blood pressure and diabetes
High levels of blood sugar and high BP can both be detrimental for your kidneys. If your blood sugar or blood pressure spikes, there will be tremendous stress on the kidneys. The little filters present in the kidneys can also be damaged, resulting in scar tissue and kidney damage. In some cases, the damage can be irreversible.
So, if you keep your blood sugar and blood pressure levels within the ranges suggested by your doctor, your kidneys will also be protected.
Take your medicines on time
If you have been diagnosed with chronic kidney disease, instead of experimenting with herbs for kidney function, take proper medicine to stop the problem from getting worse. Visit an experienced doctor who will prescribe some good kidney function supplements to restore the health of your kidneys.
Get your kidneys tested
Other than following the above-mentioned tips for chronic kidney disease prevention, doctors also recommend regular screening. You should opt for kidney function tests twice annually if you:
- are a senior citizen (more than 60 years old)
- were born with an alarmingly low weight
- have cardiovascular ailments
- have a family history of hypertension/ high BP
- are overweight
- feel something is wrong with your kidneys
Early Signs of Kidney Problems
Other than following the above-mentioned tips, you should also know about the symptoms of kidney ailments for managing kidney disease effectively. These are some possible signs that might indicate it’s time to get your kidneys tested:
- You feel more tired than usual, don’t have much energy, and have trouble concentrating.
- You cannot sleep peacefully and wake up multiple times in the middle of the night.
- You have an urge to urinate frequently.
- You have spotted blood in your urine.
- There are excessive bubbles in your urine.
- Your eyes are unusually puffy.
- You have persistent muscle cramps.
- Your feet and ankles are swollen.
- Your appetite has reduced.
- You feel extremely thirsty.
If you experience some of these symptoms, blood test, imaging test, and urine test will disclose if something’s wrong with your kidneys. Then the treatment will follow which could be dialysis, kidney transplant, or medication.
The Bottom Line
We may conclude by saying that even people who suffered from kidney disease can live a long life. But they will require medications and have to be extra careful. So, start maintaining a kidney-healthy regimen now.
Frequently Asked Questions
Q. What are the best ways to maintain healthy kidney function?
A: Eating a healthy diet consisting of veggies and fruits, exercising, staying away from alcohol and cigarettes, reducing the dependency on painkillers, and managing weight will vastly decrease the risk for kidney diseases.
Q. How can diet and lifestyle changes prevent kidney disease?
A: Like other body parts, the functioning of your kidneys is linked with your lifestyle choices and your food habits. So, you should avoid eating things that can damage your kidneys or cause kidney disease and refrain from smoking/ drinking to minimize the risk factors.
The information provided in our articles are based on research work of esteemed institutions and authors who are experts in their fields.
Preventing Chronic Kidney Disease – NIDDK (nih.gov)
Kidney Health: 8 Ways to Keep Your Kidneys Healthy (healthline.com)
