Kidneys are essential organs that play a vital role in maintaining your body’s overall health — they filter waste products, balance bodily fluids, produce hormones, and regulate blood pressure. However, kidney disease is a significant health concern.
In Pennsylvania alone, about 785,000 people live with kidney disease, according to the American Kidney Fund. The Centers for Disease Control and Prevention (CDC) also reported that the 2022 death rate from kidney disease was 16.7%.
Given these alarming statistics, it’s clear that keeping your kidneys healthy should be a priority. If you’re unsure about where to begin, we have you covered.
Here are the top five lifestyle changes for healthy kidneys.
1. Maintain a Balanced Diet
Eating a balanced diet is one of the most effective ways to promote kidney health. Focus on consuming a variety of fruits, vegetables, and whole grains. These foods provide essential nutrients that support kidney function and help prevent diseases like diabetes and hypertension, which are major risk factors for kidney problems.
You should also limit processed foods, added sugars, and salt in your diet. Excessive salt can lead to high blood pressure, putting stress on your kidneys.
Instead, choose fresh foods and use herbs and spices to flavor your meals.
2. Maintain a Healthy Weight
Obesity is a known risk factor for kidney disease. Carrying excess weight puts strain on your kidneys and increases the risk of conditions like diabetes and hypertension, which can lead to kidney damage over time.
By maintaining a healthy weight, you not only reduce these risks but also improve your overall health and energy levels.
Start by setting achievable goals for weight management. Incorporate physical activities you enjoy, such as walking, swimming, or cycling, into your daily routine. Aiming for the American Heart Association’s recommendations of at least 30 minutes of moderate exercise most days of the week can make a significant difference.
3. Exercise Regularly
Regular exercise is beneficial for your entire body, including your kidneys. Exercise helps manage blood pressure, improves circulation, and even enhances kidney function. Engaging in physical activity doesn’t mean you need to become a marathon runner overnight. Simple activities like brisk walking, dancing, or gardening can contribute to better kidney health.
Exercise not only helps you maintain a healthy weight but also boosts your mood and energy levels.
By making physical activity a regular part of your routine, you can improve your overall health and well-being.
4. Manage Diabetes and Blood Pressure
Diabetes and high blood pressure are two of the most significant risk factors for kidney disease. If you have diabetes, it’s vital to monitor your blood sugar levels and follow your doctor’s advice to keep them under control. Similarly, managing blood pressure through a combination of medication, diet, and lifestyle changes can help protect your kidneys.
Regular check-ups with a healthcare professional are essential for monitoring these conditions. A kidney doctor/specialist can provide guidance and support to ensure your kidneys remain healthy.
5. Stop Smoking and Limit Alcohol
Excessive alcohol consumption and smoking are detrimental to kidney health. Alcohol can lead to dehydration, which strains the kidneys, while smoking reduces blood flow to the kidneys, impairing their ability to function effectively. Both habits can exacerbate the risk of high blood pressure, further harming your kidneys.
Consider reducing your alcohol intake and quitting smoking if you haven’t already. There are many resources available to support you in making these changes. Your kidneys will thank you for it, and you’ll also notice improvements in your overall health.
Bonus Tip: Stay Hydrated
Aside from the other five tips on how to keep kidneys healthy, another key to healthy kidneys is hydration.
Adequate hydration is vital for kidney function. Drinking enough water helps your kidneys efficiently filter waste products and maintain a balance of bodily fluids.
You may be wondering what we mean by “adequate.” The National Kidney Foundation used to advise about eight glasses (64 ounces) However, a good minimum standard would be 2.2 liters.
Critical Step for Healthy Kidneys: Schedule Regular Checkups With Your Kidney Doctor
The tips we’ve shared here are proactive ways to keep your kidneys healthy. However, if you need professional guidance and an in-depth assessment of your kidney health, regular check-ups with your doctor are essential. Screenings can detect early signs of kidney disease, allowing for timely intervention and management.
If you’re concerned about your kidney health or have a family history of kidney disease, we’re here for you.
Contact us today for a consultation and let’s work together to keep your kidneys healthy.
Comments