Your kidneys work hard to remove waste and toxins while regulating fluids, hormones, acids, and salts to keep a happy, healthy body. If you’ve ever had an excruciating experience of passing a kidney stone, you have a 50% chance of passing another one. For those who have never passed a kidney stone yet, count yourselves lucky and start these 10 habits for a healthy kidney. At its extreme, chronic kidney disease (CDK) has no cure. Chronic kidney disease is an indicator of premature mortality and risk for severe negative health outcomes like cardiovascular disease and stroke.
Kidney Screening
Kidney disease can crop up in the form of these 10 symptoms. To better understand the health of your kidney, you should visit your doctor and ask for a blood test or urine test. From these tests, your kidney’s efficiency can be measured by its glomerular filtration rate (GFR) and its albumin content, a type of protein that is filtered by your kidney. If you have any risk factors for kidney disease, such as high blood pressure, diabetes, or obesity, it is important to get regular testing from your doctor. Early detection and treatment can help prevent the progression of kidney disease. After testing, you and your doctor can work together to reach a healthy kidney state.
Maintain a Blood Pressure below 140/90
High blood pressure is the second leading cause of kidney failure in the United States. High blood pressure can damage and weaken blood vessels throughout the body, including those in the kidneys. Without adequate blood flow to the kidneys, they cannot properly remove all the built-up wastes and fluids from your body. Meanwhile, a dysfunctioning kidney also leads to higher blood pressure leading to a harmful cycle of increasing blood pressure and kidney damage.
Blood pressure-lowering drugs have been shown to prevent or delay the onset of kidney disease in patients with diabetes
Eat a Healthy Diet. A healthy diet is one that is low in sodium, potassium, and phosphorus. It is also important to eat plenty of fruits, vegetables, and whole grains. These foods can help to keep your kidneys healthy and functioning properly.
Limit Salt, potassium, and phosphorus intake. These three nutrients can accumulate at dangerously high levels in people with kidney diseases. aiming for a teaspoon of table salt per day. We know, only a TEASPOON of salt? It takes some creative seasonings, but your meals can turn out more delicious with a variety of spices and herbs to replace salt!
Limit eating at restaurants or ordering takeout which are usually generous with their salt.
Look for low-sodium or salt-free when eating pre-packaged foods.
Too much protein can lead to overworking of the kidney known as glomerular hyperfiltration. For those with pre-existing kidney health problems, a high-protein diet could make their conditions worse.
Exercise Regularly
Exercise helps to keep your blood pressure and blood sugar levels in check, both of which are important for kidney health. Aim for at least 30 minutes of moderate-intensity exercise daily. An easy way to get started is by walking, swimming, biking, and yoga.
Maintain a Healthy Blood Sugar
According to the CDC, type 1 and type 2 diabetes are known risk factors for kidney diseases with approximately 1 in every 3 adults with diabetes having chronic kidney disease. Diabetes is the leading cause of kidney failure in the United States. High blood glucose can damage the blood vessels in your kidneys. If you are diabetic or pre-disposed to diabetes, staying on top of your prescribed medications, blood glucose range, and nutrition will help prevent the risk of kidney disease.
Maintain a Healthy Weight
Obesity is a major risk factor for kidney disease. Maintaining a healthy weight is crucial for good kidney health. Being overweight or obese can put a strain on your kidneys and increase your risk of developing kidney disease. Losing weight can help lower your blood pressure, reduce your risk of diabetes, and improve your overall health, which in turn can help protect your kidneys.
In addition to maintaining a healthy weight, there are other steps you can take to promote kidney health. These include staying hydrated by drinking plenty of water, avoiding excessive alcohol consumption, quitting smoking, and managing chronic conditions such as diabetes and high blood pressure. Regular exercise can also help keep your kidneys healthy by improving blood flow and reducing the risk of obesity and other health problems.
Remember, it’s never too late to start taking care of your kidneys. By making simple lifestyle changes and working closely with your healthcare provider, you can help protect your kidneys and reduce your risk of kidney disease.
Avoid Smoking
Smoking is a major risk factor for kidney disease. It damages the blood vessels in the kidneys, which can lead to reduced blood flow and oxygenation to the kidneys, as well as inflammation and scarring of the kidney tissue. Smoking also increases the risk of other chronic conditions, such as high blood pressure and diabetes, which are major risk factors for kidney disease.
If you smoke, quitting is the best thing you can do for your overall health, including your kidney health. Quitting smoking can help slow down the progression of kidney disease and reduce the risk of kidney failure. In fact, studies have shown that quitting smoking can reduce the risk of kidney failure by up to 30%.
Drink Plenty of Fluids
Drinking plenty of fluids is essential for maintaining healthy kidneys and preventing kidney stones. When you don’t drink enough fluids, urine becomes concentrated and can form crystals, which can lead to the formation of kidney stones. Drinking enough water and other fluids helps to flush out these crystals and prevent kidney stone formation.
In addition to water, some juices have been shown to reduce the risk of kidney stone formation. Apple, grapefruit, and orange juice have been found to contain compounds that can help prevent the formation of kidney stones. These juices contain citrate, which can bind to calcium and prevent it from forming crystals in the urine. Drinking these juices in moderation can be a tasty way to help prevent kidney stones.
However, it’s important to note that some juices, such as those high in sugar or artificial sweeteners, can actually increase the risk of kidney stone formation. It’s best to talk to your healthcare provider about the best fluids to drink for your kidney health, as well as any dietary changes you should make to reduce your risk of kidney stones.
Don’t Hold It In
A habit of holding in urine and UTIs can lead to kidney infections and kidney stones. Urine contains high levels of calcium oxalate and uric acid, two key culprits of kidney stone formation.
Avoid Non-steroidal Anti-Inflammatory Drugs (NSAIDs)
Non-steroidal anti-inflammatory drugs work by inhibiting prostaglandins and cyclooxygenase (COX) enzymes. However, these two inflammation and pain sensation molecules are also involved in kidney functions. NSAIDs can reduce blood flow to the kidneys and lead to kidney damage.
OTC pain medicines like ibuprofen, aspirin, and naproxen have been associated with a higher risk of kidney and heart problems. In a 2021 study, the prevalence of ibuprofen usage among children increased the risk of acute kidney injury in hospitals.
certain antibiotics
Natural alternatives to NSAIDs for pain relief and anti-inflammation include taking ginger and curcumin supplements and essential oils like lavender and rosemary. which provides the benefits of NSAIDs without harmful side effects.
