“At age 7, I saw my father diagnosed with CKD. At age 8, I witnessed the immense stress my parents endured due to frequent dialysis and financial hardship. By age 10, I lost my dad to CKD. From that day forward, I pledged to educate people about kidney diseases and help prevent its spread in my community.”
Meet Maya, a 37-year-old woman who has spent the last 20 years advocating for healthy living and aiding her community in combating kidney diseases, driven by the loss of her father. “My dad loved life—eating, drinking, watching movies late into the night. Eventually, his body couldn’t keep up. He was diagnosed with a series of chronic conditions starting with high cholesterol, followed by diabetes, and ultimately kidney failure,” Maya recounts. After earning a degree in nutrition science, Maya dedicated herself to ensuring no child would have to grow up without their father due to poor lifestyle choices. “I deeply loved my dad, and it pained me to grow up without him,” she says. On her Instagram, Maya shares health and lifestyle tips to inspire parents to adopt habits that rejuvenate the body.
The kidneys are vital organs tasked with filtering waste and excess fluids from the blood, maintaining electrolyte balance, and producing hormones that regulate blood pressure. Chronic Kidney Disease (CKD) occurs when the kidneys sustain gradual damage and lose their ability to function efficiently.
Fortunately, adopting simple lifestyle changes and practicing mindful living can restore kidney health and prevent further damage.
How Can You Maintain Healthy Kidneys?
We consulted Maya for some valuable tips on maintaining good kidney health. Her advice isn’t groundbreaking but emphasizes the importance of commitment. “We need to make sincere efforts to preserve our body’s vitality. It’s a commitment, a promise to yourself for your well-being and that of your family,” Maya explains. Improving kidney health naturally involves holistic approaches, including lifestyle and dietary changes. Here are general tips for promoting kidney health:
Stay Hydrated
Adequate hydration is essential for kidney health. Drinking enough water helps the kidneys eliminate toxins and waste from the body. Dehydration can lead to kidney stones and strain the kidneys. Aim to drink at least eight glasses of water daily, adjusting for factors like climate and physical activity.
Maintain a Healthy Diet
“After my dad’s illness, I turned to organic foods from local farms. These are free from toxins and rich in nutrients. I encourage my followers to buy locally grown organic fruits and vegetables whenever possible,” Maya advises. She emphasizes that a balanced and nutritious diet is crucial for kidney health. Limit processed foods, high-sodium snacks, and sugary drinks, as they can contribute to hypertension and obesity, risk factors for CKD. Instead, focus on fruits, vegetables, whole grains, and lean proteins. Foods like berries, leafy greens, and fish are beneficial for kidney function.
Control Blood Pressure
High blood pressure, or hypertension, can harm kidneys by putting prolonged strain on their blood vessels. Chronic high blood pressure can narrow and thicken the blood vessels in the kidneys, leading to renal hypertension. This increased pressure damages nephrons, the kidneys’ filtering units, impairing their ability to filter waste and excess fluids effectively.
Adopting a low-sodium diet, engaging in regular exercise, and taking prescribed medications can help maintain healthy blood pressure levels.
Manage Diabetes
Diabetes can lead to diabetic nephropathy or diabetic kidney disease, where high blood sugar levels damage the kidneys’ blood vessels and nephrons. Managing diabetes through medication, a healthy diet, and regular exercise is essential to prevent kidney damage and related complications.
Maintain a Healthy Weight
Being overweight or obese heightens the risk of kidney disease. Adopting a healthy lifestyle with regular exercise and a balanced diet supports weight management. Weight loss can help improve blood pressure, blood sugar levels, and kidney function.
Exercise Regularly
Regular physical activity benefits overall health and kidney function. Exercise helps maintain a healthy weight, controls blood pressure, and enhances blood circulation. Aim for at least 150 minutes of moderate-intensity exercise weekly, such as brisk walking, swimming, or cycling.
Quit Smoking
Smoking decreases blood flow to vital organs like the kidneys and can worsen kidney function in individuals with high blood pressure. Additionally, smoking increases the risk of proteinuria (excessive protein in the urine) and kidney cancer. Quitting smoking is crucial for kidney health.
Limit Alcohol Consumption
Excessive alcohol intake can contribute to high blood pressure and liver disease, both of which impact kidney health. Limit alcohol consumption to moderate levels—up to one drink per day for women and up to two drinks per day for men.
Monitor Medications
Some medications, including over-the-counter and prescription drugs, can adversely affect kidney function. Always take medications as prescribed and consult your healthcare provider about potential kidney-related side effects.
Kidney-Friendly Foods to Include in Your Diet
Alongside a healthy lifestyle, incorporating kidney-friendly superfoods can enhance your renal health. These nutrient-rich foods are loaded with vitamins, minerals, and antioxidants that support overall well-being and optimal kidney function. Here are some examples of kidney-friendly superfoods:
Berries
Berries like blueberries, strawberries, and raspberries are flavorful and rich in antioxidants. These compounds fight inflammation and oxidative stress, benefiting kidney health. Berries are also low in potassium, making them ideal for individuals with kidney concerns.
Leafy Greens
Dark leafy greens such as spinach, kale, and Swiss chard are packed with vitamins A and C, iron, and calcium. These nutrients support various body functions, including the kidneys. Moreover, leafy greens are low in potassium, making them suitable for those monitoring their potassium intake.
Fish
Fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids. Omega-3s have anti-inflammatory properties and may reduce the risk of kidney disease. Additionally, fish is an excellent source of high-quality protein, essential for maintaining muscle mass and overall health.
Olive Oil
Opt for heart-healthy fats like olive oil instead of saturated fats. Olive oil’s monounsaturated fats help lower cholesterol and reduce inflammation. Adding olive oil to your meals can contribute to a kidney-friendly diet.
Cauliflower
For those managing phosphorus intake, cauliflower is a versatile and kidney-friendly vegetable. It can replace higher phosphorus foods like potatoes or rice. Furthermore, cauliflower provides a good source of vitamin C and fiber.
Egg Whites
Eggs offer high-quality protein, but the yolk contains phosphorus, which can be problematic for kidney health. Choosing egg whites over whole eggs lets you enjoy protein benefits without the excess phosphorus.
Garlic
Garlic adds flavor and may benefit kidney health by reducing inflammation and cholesterol levels.
Red Grapes
Red grapes and their juice contain resveratrol, an antioxidant with anti-inflammatory properties that may protect kidney function. However, consuming them in moderation is essential, especially for those with diabetes due to their sugar content.
Bottom Line
Embracing a holistic and proactive lifestyle can transform your kidney health. By adopting thoughtful changes in diet, exercise, and stress management, you can positively impact these vital organs.
It’s crucial to approach these steps personally, acknowledging that individual needs and health conditions vary. Regular consultations with healthcare professionals, including dietitians and nephrologists, are essential for tailoring lifestyle modifications to your specific circumstances.
FAQ
How to Improve Kidney Function?
To enhance kidney function:
- Hydrate: Drink plenty of water daily.
- Follow a balanced diet: Limit sodium, processed foods, and sugary drinks. Emphasize fruits, vegetables, and lean proteins.
- Exercise regularly: Maintain a healthy weight and improve circulation.
- Avoid smoking and limit alcohol intake.
- Monitor blood pressure and blood sugar levels regularly.
How to Keep Kidneys Healthy?
To maintain healthy kidneys, stay hydrated by drinking enough water, follow a balanced diet low in sodium, limit alcohol intake, avoid smoking, exercise regularly, manage your blood pressure and blood sugar levels, and have regular check-ups to monitor kidney function and overall health.
How Can I Improve My Kidney Function Naturally?
Improving kidney function naturally involves staying hydrated, eating a balanced diet low in sodium, avoiding processed foods, managing blood pressure and blood sugar levels, exercising regularly, reducing stress, and avoiding smoking and excessive alcohol consumption. Consulting a healthcare professional for personalized guidance is advisable.