“At the age of 7, I have seen my father being diagnosed with CKD. At the age of 8, I witnessed the stress my parents went through due to regular dialysis and financial struggle. At the age of 10, I lost my dad to CKD. Since then I have made it my life’s mission to educate people about kidney diseases and prevent its spread in my community.”
Meet Maya. A 37-year-old woman who has dedicated 20 years of her life to advocating healthy living and supporting the community in navigating kidney diseases after she lost her father. “My dad enjoyed every moment of his life – eating, drinking, watching movies all night. After a point, his body gave up. We diagnosed a series of chronic health conditions – starting with cholesterol, then diabetes, and finally kidney failure,” adds Maya. After completing her education in nutrition science, Maya has made it her mission to ensure no child is deprived of their father’s love due to poor lifestyle choices. “I loved my dad, and it was hard for me to grow up without him.” Maya’s Insta handle offers health/lifestyle tips to parents and inspires them to indulge in habits that restore the body’s vitality.
The kidneys are vital organs responsible for filtering waste products and excess fluids from the blood, maintaining electrolyte balance, and producing hormones that regulate blood pressure. Chronic Kidney Disease (CKD) is a condition that occurs when the kidneys are gradually damaged and lose their ability to function properly.
Fortunately, simple lifestyle modifications and mindful living can restore this organ’s health and prevent its degeneration.
How do you keep your kidneys healthy?
We reached out to Maya for some valuable tips on how we can maintain good renal health. What she said is nothing unusually different from what we already know. However, the challenge, in most cases, lies in staying committed to the choices you make. “We have to make honest efforts to maintain the vitality of our body. It’s a commitment, a promise you make to yourself for the well-being of yourself and your family,” adds Maya. Improving your kidney naturally involves adopting a holistic approach that includes lifestyle modifications and dietary changes. Here are some general tips for promoting kidney health:
Stay Hydrated
Proper hydration is crucial for kidney health. Drinking an adequate amount of water helps the kidneys flush out toxins and waste products from the body. Dehydration can lead to the formation of kidney stones and may strain the kidneys. Aim for at least eight glasses of water per day, and adjust your intake based on factors like climate and physical activity.
Maintain a Healthy Diet
“After my dad, I turned to organic foods from local farms. They are healthy, free from toxins and full of nourishment. I generally request my followers to buy organic locally grown fruits and vegetables whenever they can,” says Maya. She also says that a balanced and nutritious diet is fundamental for kidney health. Reduce your intake of processed foods, high-sodium snacks, and sugary beverages, as they can contribute to hypertension and obesity, both risk factors for CKD. Instead, focus on fruits, vegetables, whole grains, and lean proteins. Foods like berries, leafy greens, and fish contain nutrients that support kidney function.
Control Blood Pressure
High blood pressure, also known as hypertension, can cause kidney damage due to the prolonged strain it puts on the blood vessels in the kidneys. When blood pressure is consistently high, it can lead to the narrowing and thickening of the blood vessels in the kidneys, a condition known as renal hypertension or renovascular hypertension.
The increased pressure within the blood vessels can damage the delicate filtering units called nephrons present in the kidneys. Over time, this damage can impair the kidneys’ ability to filter waste and excess fluid from the blood effectively. Adopt a low-sodium diet, engage in regular exercise, and consider medications as prescribed by your healthcare provider to maintain healthy blood pressure levels.
Manage Diabetes
Diabetes can cause a condition called diabetic nephropathy or diabetic kidney disease. This happens when high blood sugar levels in diabetes damage the blood vessels in the kidneys and nephrons. The damage to these structures impairs their function, leading to reduced kidney efficiency. If you have diabetes, it’s crucial to manage your blood sugar levels through medication, a healthy diet, and regular exercise. Controlling diabetes can prevent kidney damage and other related complications.
Maintain a Healthy Weight
Being overweight or obese increases the risk of developing several health conditions, including kidney disease. Adopting a healthy lifestyle that includes regular exercise and a balanced diet can support weight management. Weight loss can improve blood pressure, blood sugar levels, and overall kidney function.
Exercise Regularly
Physical activity is beneficial for overall health, as well as kidney health. Regular exercise helps maintain a healthy weight, controls blood pressure, and improves blood circulation. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.
Quit Smoking
Firstly, smoking decreases blood flow to vital organs like the kidneys, reducing their ability to function properly. Secondly, smoking worsens kidney function in individuals with high blood pressure, which is a leading cause of kidney disease. Studies have also demonstrated that smoking can increase the risk of proteinuria (excessive protein in the urine) and kidney cancer.
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, which is generally defined as up to one drink per day for women and up to two drinks per day for men.
Monitor Medications
Certain medications, including over-the-counter drugs and prescription medications, can have adverse effects on kidney function. Always take medications as prescribed, and consult with your healthcare provider about potential kidney-related side effects.
Kidney-friendly food you can take
In addition to adopting a healthy lifestyle, incorporating kidney-friendly superfoods into your diet can provide an extra boost to renal health. These nutrient-dense foods are rich in vitamins, minerals, and antioxidants that support overall well-being, with a particular focus on maintaining optimal kidney function. Here are some examples of kidney-friendly superfoods to consider adding to your diet:
Berries
Berries, such as blueberries, strawberries, and raspberries, are not only delicious but also packed with antioxidants. These compounds help combat inflammation and oxidative stress, which can be beneficial for kidney health. Berries are also low in potassium, making them an excellent choice for individuals with kidney concerns.
Leafy Greens
Dark leafy greens like spinach, kale, and Swiss chard are rich in vitamins A and C, as well as iron and calcium. These nutrients support various bodily functions, including the kidneys. Moreover, leafy greens are low in potassium, making them kidney-friendly choices for those watching their potassium intake.
Fish
Fatty fish, such as salmon, mackerel, and trout, are high in omega-3 fatty acids. Omega-3s have anti-inflammatory properties and may help reduce the risk of kidney disease. Fish is also an excellent source of high-quality protein, which is essential for maintaining muscle mass and overall health.
Olive Oil
Instead of saturated fats, opt for heart-healthy fats found in olive oil. This monounsaturated fat source can help lower cholesterol levels and reduce inflammation. Incorporating olive oil into your cooking can contribute to a kidney-friendly diet.
Cauliflower
For those looking to manage their phosphorus intake, cauliflower is a versatile and kidney-friendly vegetable. You can use it as a substitute for higher phosphorus-containing foods like potatoes or rice. Additionally, cauliflower provides a good dose of vitamin C and fiber.
Egg Whites
Eggs are an excellent source of protein, but the yolk contains phosphorus, which can be problematic for individuals with kidney issues. Choosing egg whites over whole eggs allows you to enjoy the protein benefits without the excess phosphorus.
Garlic
Garlic is not only a flavorful addition to your meals but also has potential kidney benefits. It may help reduce inflammation and lower cholesterol levels, contributing to better overall kidney health.
Red Grapes
Red grapes, along with their juice, contain a natural compound called resveratrol. This antioxidant has anti-inflammatory properties and may protect kidney function. However, moderation is key due to the sugar content, especially for those with diabetes.
Bottom-line
Embracing a holistic and proactive lifestyle can be a transformative journey. The kidneys, vital organs with a multifaceted role in maintaining our overall health, respond positively to thoughtful changes in diet, exercise, and stress management.
Crucially, these steps should be approached with a personalized mindset, recognizing that individual needs and health conditions vary. Regular consultation with healthcare professionals, including dietitians and nephrologists, is paramount to tailoring lifestyle modifications to specific circumstances.
FAQ
How to improve kidney function?
To enhance kidney function:
- Hydrate: Drink ample 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 an adequate amount of water, maintain a balanced diet low in sodium, limit alcohol intake, avoid smoking, exercise regularly, manage blood pressure and blood sugar levels, and get 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 by drinking enough water, consuming 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.
